WOMEN AGES 50+ FOR JULY 2024
barbiecat
Posts: 17,199 Member
The Community section on MFP allows us to form supportive relationships with others. This thread has been an important part of my life for years. I treasure all the friends I've made here and hope to find some more this month.
It's time for a clean slate to build new habits and behaviours and to solidify those that have been working for us.
Be sure to bookmark the thread so you can find it again. Also sign your post with a name or nickname and a location specific or general so it's easier to identify each other.
How have you been doing on your journey? What do you plan to accomplish in July? Do you have questions? Do you have concerns? Someone on this thread will have a supportive response.
Barbie in NW WA
The reason most people fail instead of succeed is that they trade what they want the MOST for what they want at the MOMENT.
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Carol: Wow, I hope your comfortable during the holiday and can get into the dentist before the holidy.
Allie: Happy Birthday1
Lisa: Such a cute picture of Egg.
Barbie: The weather sounds nice! Great Annie enjoyed the walk.
McMillionmail: I an glad your son is better and likes NYC. We are suppose to attend a wedding in MA in Sept. My son and
DIL are flying from Atlanta to NYC, spending the evening/night in NYC and taking the Amtrack to MA the next day. Sounds exhausting to me now. But I would have done it at their age!
Heather: I have not read DH Lawrence. What a joy that John helps with the shopping!
Kylia: I know people that love their CPAP. I am not wearing mine right now. I have an appliance from the dentist I am using.
Annie: Glad your riding again!
RVRita: Your doing well with your diet!
Blueyedgyrl69: Welcome!
Sista67: Welcome!
Lanette: I like mopping the floor, once I get started!
Machka: Great on reading the books! I am listening to Covenant of Water on audio.
Tracey: Have you watched Elsbeth?
Michele: I am sorry you lost a friend.
I decided for my plants that for this year I would re-plant them into bigger pots and keep them on the deck. I lost several Gallery Blue Lupines ..I was watering enough. I have been sitting on the deck at 6:30 every morning before the heat comes up! I do Wordle and listen to some audio news. I have been struggling with time management so I consulted a coach. This has been a big help. I mean it is fortunate that I have interests and pretty good health. I just can't seem to get into a routine and to select what activities I want to be doing. (I know I am very blessed/lucky to have such a problem).
Anyway she is helping me to decide my priorities. Sitting on the deck is a priority so getting into bed early enough becomes a priority so this can be accomplished. Sometimes I sit on the deck too long and miss exercise class. So her idea is for me to get off the swing 10 minutes before I have to get up and move to a chair. And then once I leave the chair have a plum or peach or something like a treat in the house as a reward to make going in the house more inviting. I know this is all rather touchy feely,,,but it actually is working. And when I wake up I immediately do 2 down dogs and 2 planks and get up off the floor, so even if I do no yoga that day, I have done some yoga! And I immediately feel less stiff!
I am on a little bit of a male vocalist kick, vocalists my age, Leonard Cohen, James Taylor, Bob Dylan, Don McLean. Amazon music is getting quite the work out!
Best,
Rosemarie from GA
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Thanks Barbie, July already!
Rosemarie - nice to see you popping in, always great to read what you're up to. I just looked up the Gallery Blue Lupines... I might have to put in another seed order for next year. Your porch sounds so nice. Those singers you are listening to are some of my favorites too.
Add me to the group who watched Celine Dion's documentary yesterday. Fascinating to contrast the stage presence with the mom at home going through a tough medical ordeal.
Kim - hope you are able to get your mom on the right track. So neat you have a friend who gives wise counsel. Friends like that are worth a lot.
Lanette
SW WA State5 -
Whew! Made it to July! 😃🥰😁 Thanks, Barbie!
Love,
Lisa in AR3 -
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Barbour: I’m glad your visit from family went well. They seem like genuinely caring people.
Good morning from the damp and overcast Irish countryside, which is allegedly, going to clear up later. (I’m not holding my breath for that 😂).
Kim: I imagine your mum may not even remember what she asked you to do when you next see her.
Rosemarie: It’s a good idea to be purposeful and mindful about developing new habits when our old habits no longer serve us. Add me to the list of people who like those older singers
Michele: Thinking about you and your friend this morning (((hugs)))
Today is the first day of my Summer break. I could have wished for better weather but will make the best of what transpires. I have plenty to keep me busy.
🤗🤗🤗 and 🙏🏻🙏🏻🙏🏻 for those who need them.
🙋♀️ Miele failte to the newbies.
☘️ Terri6 -
June Exercise
Walking/Running Distance (km): 27.3
Walking/Running Time (min): 341.8
Cycling Distance (km): 0.0
Cycling Time (min): 0.0
Flights Stairs Climbed Number: 238.0
Flights Stairs Climbed Time (min): 171.4
Rowing Distance (km): 0.0
Rowing Time (min): 0.0
Other Distance: 0.0
Other Time: 300.0
Totals
Total Distance (km): 27.3
Total Distance (miles): 17.0
Total Time (min): 813.1
Total Time (hr): 13:33:07
Not much!
No cycling.
Very little walking.
Some stair climbing ... that's 238 flights of 20 stairs for a total of 4760 stairs up and down, with several extra down.
The 300 minutes of "other" are house-related activities like scrubbing walls.
Machka in Oz
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2024 Goals
My 2024 goals are a continuation of my past goals based on my ToDo list and my 50Things list with reference to a Wellness Wheel.Intellectual/Occupational/Financial or Education/Career: Advancing my career. Moving from adequate to proficient at SQL, brushing up on cost accounting and learning clinical costing, learning Python and data analysis software.
Also, I want to have a closer look at our financial situation to see where we can save money and to make sure we're on top of things.
The goal is to expand my skillset and to improve our financial situation.
Medical: my husband's appointments, which I also need to attend because I'm his ears and cognition and my appointments.
I also want to create medical record binders (and on the computer) for both of us, in case something happens.
The goal is to keep us as healthy as we can be and to ensure we have information at our fingertips.
Fitness/Sports > Cycling > Audax Tasmania: There are a number of fitness/sport things I'd like to try, with a focus on cycling, and a large part of my cycling endeavours includes my volunteer work with Audax Tasmania ... and maybe even riding some events again myself!
On my 50Things list I have all sorts of things like learning to swim, riding a horse for the first time, trying archery, learning to dance. Maybe this might be the year to try a bit of that.
The goal it to improve my fitness level.
House > Office > Computer become more specific as they go along. I have a number of thing which need to be done in the house (kitchen, dining room, etc.) but most importantly the home office needs a whole lot of work. And along with that I need to organise the drives on my computer into a better filing system.
The goal is to have an organised and decluttered house and computer system.
The goal is also to ensure all paperwork is up to date and accessible by both of us.
Garden: I have several projects I would like to do this year. One of the main ones is to finish the border around my dry stream and bulb garden.
The goal is to have a pleasant, creative, relaxing and functional area outside for reading, exercise and socialising.
Spiritual: Continue to read the Bible every day. And attend church a little bit more often -we've got some plans in this regard.
The goal is to learn, relearn, revitalise.
Emotional/Social/Recreation: More creativity, relaxation, connections. I have all sorts of things on my 50Things list like doing more with my photography, playing the piano again, working on my website and more.
The goal is balance. Doing a variety of things that aren't just work and education.
JuneHighlights
Intellectual/Occupational/Financial or Education/Career:
SQL coding like mad this month and building a database.
Medical:
It was all about teeth this month. Appointments for both of us.
Fitness/Sports > Cycling > Audax Tasmania:
Less exercise than last month.
House > Office > Computer:
Painting done.
Slowly moving in.
Garden:
Just about cleared out "old" garden.
Spiritual:
Read the Bible every day.
Emotional/Social/Recreation:
Read a couple books this month.
Did quite a bit of colouring.
Machka in Oz
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June update: I am still maintaining within my range, and will be continuing to work on developing and strengthening my solid habits into July.
Potted Bio - 2024Terri: Female; 77; living in Northern Ireland; married 57 years; 2 daughters, 3 adult grands; ex Maths teacher; volunteer group leader for U3A (University of the Third Age, life-long learning charity)SW: 227 (Mar 2014)Moving forward ……
In maintenance: August 2017
LW: 131.2 (December 2022)
GW: 130 < 140🌼🌺🌸🌻🪷🌻🌻🌸🌼I am a person who values the health and fitness of my body, mind, and spirit
🌼🌺🪺 June 2024 🪺🌺🌼
🌼🌺🌸🌻🪷🌻🌻🌸🌼
Habits keep me going when motivation flags.
This month I will …..
June Focus:
Flexibility - working on body flexibility .
In June I am …..
… being mindful of the flexibility of my body
To help me do this I am …..
… doing 15+ minutes of flexibility exercise daily
yoga/Tai chi/Pilates/Qigong
🧘♀️🧘♀️🧘♀️🧘♀️🧘♀️🧘♀️🧘♀️
🧘♀️🧘♀️🧘♀️🧘♀️🧘♀️🧘♀️🧘♀️
🧘♀️🧘♀️🧘♀️🧘♀️🧘♀️🧘♀️🧘♀️
🧘♀️🧘♀️🧘♀️🧘♀️🧘♀️🧘♀️🧘♀️
🧘♀️🧘♀️
I am pleased that I managed this one, and am definitely feeling more flexible. I need to continue this into July.
📌Consolidating Solid Habits
🪴🪴🪴🪴🪴🪴🪴
🪴🪴🪴🪴🪴🪴🪴
🪴🪴🪴🪴🪴🪴🪴
🪴🪴🪴🪴🪴🪴🪴
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Happy that I have established habits which are so beneficial to my progress.
Great Oaks from little acorns grow!
Daily Solid Habits:
(Developed over time)💎Right This Minute: Anti procrastination strategyYOU are worth the effort!
💎Just DO it!!!
Morning Routines:
💎Daily Meditation
💎Walk/Make beds/Shiny Sinks
💎Post Sole Mates steps
💎Weigh 130 < 140/log
💎Monitor %age Fat/Muscle
💎Log CI<CO/Balance macros
💎Herbal tea/supplements
💎Self care
💎Quality time with DH
💎Ablutions/dress/Shiny sinks
💎Breakfast
In between:
💎Intentional exercise > 60 minutes
💎Cardio > 5500 steps
💎Strength > 15 minutes
💎Flex > 15 minutes
💎Active hours > 6
💎Zone minutes > 150 (per week)
💎Declutter > 15 minutes
💎Daily chores
💎paint/draw/write/read
💎Craft/crochet
💎General chores
💎Gardening
💎jigsaw/puzzles/TV favourites
💎Meet with friends
💎Quality family time
Evening Routines:
💎Sole Mates evening reminder
💎JGM10Ds/JFT/UAC/Hogwarts
💎Close Fitbit rings/Zone minutes
💎Building Healthy Habits
💎Duolingo Latin
💎Update Women over 50
💎Clutter Sweep
🧝🏻♀️Terri 🕊️
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Went to physio. He said I was doing very well and I don't need to come back until after the next op. I had a go on the stationary bike, so will start back at that at home.
Then I decided not to phone for a taxi, but to get the bus home. That involves a decent walk to a bus stop and a shorter walk the other end.
Did it!! Hooray ! I've been itching to get on a bus since the op.
When I got off I picked up a few bits from a food shop and made my way home. All good. Very happy.
Love Heather UK12 -
Morning, my chickens...
Listening to Corey rustle around getting ready for work, and grateful for the fact that I married a man with an incredible work ethic. It's a double-edged sword, though. We talked a lot last night about how long it's taken me to stop working (mentally) and relax. My own work ethic was embedded very deeply as well.
The change hasn't been just mental, but emotional, as well. Reorienting your life to one without time pressure takes... well, it takes time! We talked about how much that's changed things for the better, not just for me, but for both of us. I look forward to watching him struggle with that transformation when the time comes for him. He just turned 55, so it will be a bit, yet.
Regarding goals, etc.: For those who are new, one of the parts of the change for me was pushing most of the goals OUT of the numbered range. So my goals switched from the micro to the macro: Be lighter, be healthier, stick to the budget. That's all. It took an enormous amount of pressure off my heart and mind, so for me, it's largely been successful.
This doesn't mean I don't weigh myself, or use numbers within these goals. Budgets are ALL numbers, after all. It just means that I'm not as invested in each tenth of a pound, and am able to see the bigger picture. In other words, I would beat myself up for failing to reach a goal of losing five pounds in a month, EVEN IF I LOST 4.8 pounds. Now, I'm either lighter or I'm not. I am healthier or I'm not. For me, it works.
So - for June, I met the goal of being lighter - I weighed 159.6 this morning, and was at 160.1 on June 1. I'm healthier - the Skyrizi is definitely beginning to work. The budget, after some tweaks, was reasonably successful, and I'll be able to wiggle $500 out of this, that and the other thing in order to pay the unexpected expense of getting the tree cut down today, as well as get the home insurance paid this week. So my goals for July will be the same.
Whoops! Got to get moving. Need to leave for town in an hour to get my oil change done. It's under the warranty, so it should be paid for already. Then back home to meet the tree guy here this afternoon. Busy Monday for me!
Later,
Love y'all!
Lisa in AR9 -
Step 1 to feeling better in July ... get rid of my new can of hairspray!
I bought a new hairspray just recently because, with my former hairspray, my head was frequently itchy in the area where I use the hairspray. I figured it was worth a shot to try a different hairspray to see if the itching would stop.
The new hairspray was supposed to be gentle and conditioning on the hair, and I have to say it is. The itching is gone! However, the smell is horrid! According to reviews others think "the smell is delightfully vintage" ... yes, if by vintage you mean 1970s perfume that has sat on the shelf for a couple decades; "the fragrance is very subtle and does not clash with other fragrances" ... it doesn't clash, it completely overwhelms all other smells in a 100 metre radius.
The smell has been so bad that it makes me nauseated on the bus on the way to work! Usually I'm only nauseated on the way home from work. And I've felt like apologising to everyone on the bus.
Even washing my hair and soaping it thoroughly doesn't remove the smell entirely. I've discovered it takes at least 2 washes to reduce it down to a faint hint.
Last week, I bought a small hairspray of a different brand so I could alternate between them, so the smell wouldn't keep building up throughout the week. I like that small hairspray - there's not much smell.
I don't use hairspray on the weekend, and over the weekend, my migraine gradually felt better. Then I used it again this morning and the headache was back with a vengeance and I felt nauseated on the way to work. Ah-ha ... obviously the smell is not helping me at all.
Today I bought a new hairspray and I am not touching the smelly one again. I tried to stick with it a little while to see if I could get used to it, but nope. I can't believe that something with that much scent is still on the market with scents in general being so unpopular.
Hopefully my headaches ease up now!
M in Oz10 -
Stat for yesterday- housecleaning etc- under 1k calories
Welcome new peeps
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Good morning beautiful ladies!
Machka you are doing such a great job managing that move on top of everything else you do. And it's wonderful that you figured out the hairspray! Hope your headaches are reduced.
Barbie great that you got a new vacuum! Happy all around. And thanks for the new thread.
And yes today is a good day to improve my diet. I do pretty well in the morning, go off the program in the afternoon and give up by dinner. That's gotta change.
Mollie in TN welcome! We are a very friendly group, partly because we don't discuss religion or politics. Glad to have you aboard!
Heather you sound joyous! Congratulations on taking the bus again and all your steps forward!
Carol sorry about your jaw pain. Getting appointments is one of those challenges of modern life that shouldn't be so hard.
Allie glad you had a happy birthday. Take care of those kidneys!
Kim dementia is so hard to deal with. There's a grey area where you want to be straightforward and honest but it blends into the time when a little deceit is a kindness. Whatever you decide to tell your mom, remember that there are no perfect options and doing your best is plenty good enough.
Debbie may your garden grow tall and fruitful!
Rosemarie glad you enjoy your deck so much. I have my spot in my big chair, and I spend too much time there.
Lisa Yay for Skyrizi! I know you have some fatigue with it, hope that fades away. But it's wonderful that this drug is working!
And greetings to everyone else! I don't always have a reply, but I love spending time with you all each morning.
I have to call DMV (department of motor vehicles) and figure out the paperwork for Dad's car. The title needs updating and the registration is expired. He doesn't want to sell it, but I don't want to maintain it. I ran it for fifteen minutes in the driveway yesterday.
Have a great day! May you all be happy, healthy, safe and free!
Annie in Delaware
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Allie Happy Birthday :flowerforyou:
I went to a friend's memorial last night. Her three children spoke and a grandson. Their talk sparked good memories with my friend. I like how the minister talked about her in the present tense. The memorials helped me understand my friend better. I wore a turquoise tunic with an Indian vibe. We met at a bazaar sale at our church. She learned I like turquoise and had at the time had turquoise as one of the main colors in my kitchen. She wanted to see it. She also did volunteer work in India and she knew my mom was born there.
She was the friend who had three cancers and was showing signs of dementia. I took her out on her birthday and it took half an hour in heavy traffic to get to the restaurant because she got confused in her directions. I know she enjoyed the lunch. My last memory was seeing her on Mother's Day!
Because she was an avid gardener too I picked a bouquet of white hydrangeas, daisies, and small red roses from my garden. I am glad I did. They added a nice touch to the service.
There was a meal. I stuck to the salads without sugar. No jello salads for me. I also did not have any of the lunch meat or rolls. I did take a bit out of a gluten free brownie I didn't care for it and left the rest on the plate. I just had more fruit salad for dessert. Because it was after 6:30 I had lemon herbal tea. I didn't bloat or add a pound the next morning.9 -
Barbie ... thank you for the new month!
Margaret ... glad to hear that the memorial service for your friend was a celebration of her life. I too have found that I gain new insight into people when hearing those who loved them best share about their lives. My husband and I attended a memorial service for a friend on Saturday and we were moved by the words his children spoke.
Annie and Kim ... my mom has advancing dementia. Yesterday, she wanted to know if I saw the white horse outside of her window. No I did not. Nor did I see the man with the red hat she claims is outside there everyday. Or the ducks she was certain were in the yard. Or the priest who has too many young boys around him. The woman in the room next to her didn't see the horse, but told us she could talk to animals so she would see if she could convince the bunnies to come to the window for my mom. I just go with the flow now ...
I forgot to record my June 1st weight and have not consistently weighed this month, so I'm not entirely sure, but I think I stayed the same. Not my desired goal. July will be to get healthier and be lighter by the end of the month.
Beth near Buffalo
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Thank you Barbie for starting us off on the right foot for July! I appreciate you, and all you ladies in this group!💖
This month is fairly quiet with a fun journey towards the end. I have planned a trip by Amtrak down to see my eldest sister in Oregon. I get on the bus at 11 am travel to Seattle, then take a train until about 7:30 pm. Its a long day, but I look out the window, read, and do lots of day dreaming. My cousin and her husband are driving up from their home in Lake Havasau AR, so it will be fun to see her. I am hoping my middle son can come that weekend with wife and kids. I stressed to son that I missed him. The fact that he's probably an hour and a half away, and I have spent 8+ hours getting down here, it seems only fair. I think Athena will love picking vegetables, and exploring around. They can bring their dogs, hopefully they will all get along. My sister has Tucker her Bernese Mountain dog, which is just too goofy to be a threat to anyone. My cousin has a couple dogs, one I think is a small dog and old and grumpy like my sons small dog. Maybe they will commiserate together.😁. My sister wants to see Whidbey island so she plans to put Tucker in doggy day camp, her cat too in his respective place, and we travel up to Port Townsend to take the ferry. She wants to visit the towns along the way, like Gig Harbor. We will stay overnight so we can take the ferry early morning. I want to organize one excursion while she's here of going out on a whale watching boat. Its not cheap at $99 per person, but I have always wanted to go. Husband is a salty old sailor and says he's had enough of the Big Blue for his lifetime. Other than that its just visiting shops, and exploring. It should be so much fun!
I know I said I wouldn't be traveling this year, but the last video call with sister I exclaimed how tan she was! I wanna get some sun. This house of eternal shade will not let me get sun😂😂 Plus it will be nice to visit, get my floofy dog and cat fix with my sisters animals. Also her home has so many plants exploding everywhere, its a visual treat! Spring has been wet and her plants look really happy.
Yesterday I did my civic duty and attended a community play with a friend here on Whidbey. The play was Cinderella. It had everything. Some good singers, some not so good. The lighting great, the music too loud, and the Mic sounds blasted your eardrums periodically. Everything you kind of expect from community theater.😂😁💖 But one of the sisters was a dude which was cute, low voice and all. There were lots of kids in the cast, as mice, a cat, a bird, and as townkids. We were given bubbles and blew them during the wedding. Afterwards my friend and I went to Applebee's for dinner. We had planned to go to an Olive Garden that is 30 minutes off island, but her husband didn't want her going off island. Didn't really understand all that, but our visit was nice. I had pasta with chicken, and 2 Stella beers. She had never had Stella, (what??). We kind of shared that first stein, so I was empty with 1/2 my plate still, and Joe the waiter was so darn sweet... You know how it is! I was mildly buzzed but not dancing on the table or anything. I do recall us both agreeing to being friends for life. 😁👍🏼
Rebecca
Whidbey
Wa
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Terri - I always enjoy reading your goals you post every month. Very motivating. I've come to the conclusion that at my age, if I'm not moving forward, I'm going backward. No more standstill, lol. You give great examples of exercises and activity that indeed do keep you moving forward.
Lisa - great that Skyrizi is helping you. And sending good thoughts to the tree guy. I'm with you on goals. Getting into a "range" works best for me. I know keeping track of weight down to the 10th of a pound works fine for some, but I let myself get hung up too easily when the scale isn't going in the right direction. Years of shame and guilt thanks to WW weigh-ins, lol.
It's been a busy morning so far, I'll soon be ready for a nap. Walked a brisk mile, pulled dandelions out of the driveway for 20 minutes. Did stretches, cat-camel and bridging shortly after I got up. So my back feels good.
Diabetes prevention class this afternoon. Not sure if I should wash my hair to get the frizz tamed beforehand or just celebrate the frizz and let it go, lol.
Make it a fabulous week!
Lanette
SW WA State5 -
SophieRosieMom wrote: »Diabetes prevention class this afternoon. Not sure if I should wash my hair to get the frizz tamed beforehand or just celebrate the frizz and let it go, lol.
Make it a fabulous week!
Lanette
SW WA State
From another curly girl - why fight it? Go with the frizz 😉
Okie in the TX Hill Country3 -
Heather: Great that your back to riding the bus!
Lisa: I still dream about work and it has taken years to relax. I am not sure I am relaxed now! I hope Corey likes his job!
My husband did like his job and that was a great blessing to us!
Machka: Yes, you need to stop using that hair spray! Sounds terrible!
Pipcd34: Great about getting some house cleaning done!
Well I paid for ESPN/Sling so I could watch the start of Wimbledon on my deck. I very much enjoyed this. And I went to exercise! So a good day so far!
Best,
Rosemarie from GA
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Heather - I am more like you, I wish we had little shops like that. We do have a local butcher, but his location is very difficult to get in and out of. I shop at a local supermarket, but the cashiers are very friendly and we chat.
Rodger is like John, in and out of he goes at all. He is such a homebody, he doesn’t go out to do anything.
There are so many people living life in pain, it’s terrible. I’m so happy for you that you are feeling better.
What a lovely picture of you on the bus!
I can read the happiness in your writing now, I’m so happy for you to be getting back to your usual active self.
Lisa - I listen to music when I clean too. I just started another series on Amazon called The Baxter’s it’s a nice little story but the executive producer is Roma Downey and it’s a bit preachy
It’s good that Corey is seeing the sense in getting help when needed. So many people put it off too long.
Barbie - what a great visit you are having with Jake’s daughter and her family. I think I would like having family visit that way, in the area and dropping in.
I can’t believe it’s July already! Thanks for another month.
Lanette - I should be making some little houses and such to put on Marketplace. I’m very into the scrapbook for Kaitlyn right now though.
I have frizzy hair too. It’s such a pain. I have started using just a little bit of Aragon oil when I don’t want to wash it, I also have started only washing every 3 or 4 days, it has helped tame the frizz.
Kim - sorry your mom is now having dementia issues. I know at the manor a lot of the residents thought they were going to die soon, maybe they start dreaming or something about it.
Ginny - a weekend with no work! How wonderful.
Allie - Happy Birthday
Debbie - You t sounds like a nice visit with your mom.
Mcmillonmail - what should we call you? I love Nora Roberts and am anxiously awaiting for the next book in that trilogy. Night work came out last year. A male is the main character, in that one. I just finished Mind Games that came out in May. I reread her books over and over.
Rosemarie - I have watched the first few episodes of Elsbeth. I enjoyed that character on The Good Wife and The Good Fight. I have the episodes recorded that I still need to watch.
I think that we all need some touchy feely in our lives. I think when we have “all the time in the world” we can sit and think about what to do for hours and end up not doing anything. I do better when I’m busy and have deadlines and schedules.
I love your musical choices.
Machka - I’m surprised that anything has that much scent now too. I very rarely use anything with scent now because they give me migraines. I have never used hairspray except for special occasions because I never liked how it made my hair feel.
I’m glad you figured it out.
Annie - you sound very positive and upbeat. You’re handling things so well.
Margaret - what a beautiful way to honour your friend with your clothing choices and flowers. Sorry for your loss.
Beth - I’m sorry your mom is struggling so hard. It’s so difficult for you to witness I know. You’re handling it well.
Rebecca - I think your travel plans sound absolutely wonderful. I hope your son and his family are able to meet up. I think it’s a shame they don’t come visit but I understand the dogs are a problem. One reason we don’t have pets is because we like being able to go when we want.
I do think DH would do well with a dog.
I have notes from yesterday and today, I ended up doing 3 scrapbook layouts yesterday and then watched the last of The Baxter’s in the evening. I hope it is a show that continues. They dropped the first 3 seasons at once so it will probably be a wait.
Today is Canada Day I think we are going to go to a car show here on Main Street. If DH doesn’t nap too long, it’s only from 11-2.
I’m quite disappointed that there isn’t more going on here for it.
The sun is just popping out after raining since last evening.
Have a great day everyone
Tracey in Edmonton8 -
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5855850
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Well for once I have been eating by my plan so far today. I made some Cole slaw for a snack later. So far, so good. But I still have to make dinner for my father.
Annie in Delaware6 -
MFP Weekly Check-In July 1, 2024
Rita in Roswell, NM - Dropped 2.9 pounds this past week! Nice progress! Looks like what I’m doing is working! Yay!
Sue in WA - Did fairly well this week. Seem to be getting better sleep and have somewhat more energy. Keeping up with water. Average 56 oz per day. Would like to increase that. Missed water exercise this week due to appointments but managed 7500 steps on 2 days. Have started a healthy heart program through Calm Health. Have done 4 of 12 sessions so far. It is interesting.
Debbie in Napa Valley CA - 147.9 this morning- worked in mom's garden for 4 1/2 hrs until it got too hot. I am sure I sweat off at least a pound.
Evelyn on Vancouver Island - Hi from sunny south Vancouver Island! June was not the best month, but I did manage to lose half a pound. I’m renewing my commitment to being healthier starting yesterday!
Lanette in SW WA State – weight still holding steady in desired range, which I am to move downward 5# in the next 4 months. Back exercises are doing the trick, able to be more active without pain.
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My June goals were 95% met. In spoiler is my goal list and achievements.2024 Goals
Words of the year: simplify, empowered, and authentic.
SIMPLIFY—make (something) simpler or easier to do or understand.
EMPOWERED—give (someone) the authority or power to do something.
AUTHENTIC—.
of undisputed origin; genuine.
I will be authentic and empowered while working to simplify my life.
1. Do 12 different crafts this year: color, origami, draw, sew, candles, crochet, loop looms, paint with water, macrame, photography knit, bead jewelry, make cards, scrapbook, 10/12 -100%
2. Walk average of 7250 steps a month 3/12 100%, 61%, 100%,100%,76%,100%,100%,100%
3. 30 minutes activity 30/30 days a month 100%, 100%,100%,100%,100%,100%, 100%
4. Journal 9/23 days a month 100, 74%, 60%, 52%, 70%,39%
5. Meditate 30/30 days a month 100%, 96%,100%, 77%, 100%,100%
6. Family phone calls 13/12 monthly. 100%,100%,100%,100%, 100%,100%
7. Save $1000 for emergencies by depositing $50 a month into savings and not touching it. 6/12 0, 100% April up to $389 savings
8. Research and apply for senior independent living in Roswell, one a month. 6/12. 100%, 100%, 100%, 100%, 100%,100% Spreadsheet started for comparisonPeachtree village 866-882-3746. Peach tree contacted me back wanting to know if I still wanted to be on their callback list. I said yes but I wasn’t ready to move yet. This was the most expensive place I’ve investigated so far. 2. Sunny Acres Senior center 855-430-2394. 3. Sunset Villa 866-956-0235 3. Rio Vista senior housing 877-843-7557 4. Roswell summit apts. 877-853-5446. 5. Sunset 1600 apartments 877-867-8105 . 6. Cielo de Oro senior 877-874-4734 6. Wildwood apartments 877-876-4096. 7. Willow Trace 877-881-2933 Local senior housing advisor 877-304-7152 Rental houses $800-3,000 for 1-2 bedrooms Luxe independent living 575-232-4298 Pennsylvania Ave, Roswell — cost of getting new camper. 40-50k——I possible buy a house? —- rent a house?—-[\spoiler] June-rental requirements, 2 bedroom min, dog friendly, $500-$1000 rent found house in Cookeville Tn, apartments in Roswell, nothing in CT
9. Drink 8 days a month or less. 4/8 100%, 100%, 100%, 100%,0,100%months sober, and started drinking wine. 1 month sober as of 7/1
10. Read 31/24 Books this year. 100%
11. Weigh less at end of month than at beginning. 4/12 100%, 0,100%, 0, 100%,100%
12. Complete at minimum to week 5, the 9 week squat as challenge starting 1/23/24. weeks 26/27 weeks 3 sets a week for 9 weeks. 100%, 100%
13. Do a silver sneaker workout 3 times a week starting 5/12/23. 13/13 100%, 100%
January Completed — 92%,
February Completed —-58%
March completed—— 95% with being sick!!!
April Completed——95%
May Completed——-90%
June Completed——-95%
“I’m learning to treat myself as if I am valuable. I find that when I practice long enough, I begin to believe it.” In All Our Affairs
“And we know that all things work together for good to them that love God.” —-Romans, The Bible.
Keep it Simple
But for the Grace of God
Easy Does It
First Things First
Just for Today
Let it Begin with Me
How Important is it?
Think
One Day at a Time
Keep an Open Mind
Live and Let Live
Let Go and Let God
say the Serenity prayer.
“Lord, grant me the serenity to accept the things I cannot change,
Courage to change the things I can, and
The wisdom to know the difference.”I also say a step 7 prayer which is very simple and it goes like this: 'God, please help me deal with my character defects.’
The results of your personality test are in. Here they are:
Personality type: Logistician (ISTJ-T) Traits: Introverted – 69%, Observant – 58%, Thinking – 75%, Judging – 56%, Turbulent – 54% Role: Sentinel Strategy: Constant Improvement
Joined MFP 5/26/2010
https://health.clevelandclinic.org/vitamin-k2
https://aarp.org/health/drugs-supplements/info-2023/anti-obesity-medications-risks.html
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10389239/
https://www.verywellfit.com/seated-upper-body-workout-1231439
https://roberthajnal.ro/wp-content/uploads/2017/11/Robert-Maurer-The-Kaizen-Way-PDF.pdf
RVRita8 -
Stat for the day-
Outside bike ride- 3hrs 48min 36sec, 567elev, 63aw, 125ahr, 160mhr, 13.3amph, 50.51mi= 1782c
Strava = 965c
Kirby put new tires on my bike, vroom vroom for my next ride!
Not bad for the first day of July.
5865867 -
Had therapist appt this morning so a little behind in my posting.
Happy Belated Birthday Allie!
Yesterday’s dinner, stuffed prawn (no eggs but honey wheat bread and DH’s seasonings), pan fried potatoes and zucchini. The red veggies are pickled mixed veggies that had beets in it, also made by DH.
Today went to Wendy’s for dinner and had a baked potato with chives, butter, and sour cream, 4 chicken nuggets- no sauce. Then grapes for desert. Off day today. Back to it tomorrow!
Spoiler has week for of my pre-diabetes class- exercising.Overview
Session 4: Physical Activity
Eating well and exercising go hand in hand when it comes to getting healthy. In the last few sessions, we focused on making changes to the way you eat. In this session, we will focus on moving your body more. Getting at least 150 minutes of moderate activity each week is one of the major goals of this program. Physical activity plays a big role in reducing your risk for chronic disease such as diabetes and heart disease. The goal of this session is to explain the health benefits of activity and the role activity plays in reaching a healthy weight.
During this session, your coach will meet you where you are and help you increase your activity level slowly, steadily and safely. You and your coach will look at the barriers in your life that may keep you from being active. You will work on ways to overcome these barriers and work toward a goal of 150 minutes of moderate intensity activity each week.
Before starting a new exercise plan or adding new activities to your current plan, always talk to your doctor.
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Lifestyle Activity & Exercise
There are two main ways to get active: lifestyle activity
and exercise:
➢ Lifestyle activity: Actions (not planned) you perform as part of your daily life.
● Examples: Taking the stairs instead of the elevator, housework, gardening or taking care of your kids
❖ See Handout: Activity at the Office
✓ Skill Building Activity: Ways To Increase Lifestyle
Activity (your coach will lead you through this activity)
➢ Exercise: Structured actions using repetitive motions of large muscle groups to improve physical fitness. Exercise varies by the amount of time, intensity and type of activity.
There are four main types of exercise:
● Cardiovascular exercise
● Walking, running, swimming & cycling
● Strength training
● Weight lifting, push-ups & squats
● Flexibility
● Stretching & yoga
● Stability
● Yoga, planks & crunches
If you are just starting out, start slowly with exercises that increase your heart rate such as walking at a faster pace than normal. Once these activities become
2
habit, you and your coach will work together to add in new types of exercise. Today, we introduced the four main types of exercise that make up a balanced exercise plan.
In a later session, we will talk about each of these types of exercises in more depth.
❖ See Handouts:
▪ Low-impact Exercises
▪ Strength Training
▪ 5 Ways to Make Walking a Workout
Both lifestyle activities and exercise have shown to improve overall health by:
➢ Reducing pain and fatigue
➢ Promoting a healthy weight
➢ Boosting mood
➢ Increasing energy and vigor
➢ Maintaining mobility
➢ Improving sleep
➢ Reducing stress
Physical activity also helps your body to be stronger and healthier by:
➢ Strengthening heart, lungs and bones
➢ Reducing back pain and injuries
➢ Promoting healthy blood sugar levels
➢ Promoting healthy blood pressure
➢ Promoting healthy cholesterol levels
➢ Reducing the risk for developing chronic
diseases like heart disease, type 2 diabetes and certain cancers
3
Energy Balance and Exercise
Being active on a regular basis can greatly reduce your risk for developing chronic diseases by helping you to lose weight.
In session 2, you learned about calorie or “energy” balance. To continue to lose weight and keep it off, it is also important to increase the amount of energy you burn by being more active. It is the combination of exercise and healthy eating that will help you to achieve and maintain a healthy weight.
To continue to tip your energy balance toward weight loss:
➢ Increase your lifestyle activity as well as exercises such as walking and strength training ➢ Keep in mind that walking one mile at a moderate pace burns about 100 calories
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➢ Note that, while being more active, you may stall weight loss (or even gain weight) if you are not also keeping your food and drink intake in balance. Eating a cookie after walking a mile will not tip the energy balance towards weight loss
✓ Skill Building Activity: Managing Your Weight With Exercise (your coach will lead you through this activity)
Common Barriers to Getting Active
Engaging in regular activity takes planning and preparation. In fact, 2 out of 3 adults do not do get enough activity.
These are the most common barriers:
➢ Not enough time to exercise
➢ Not convenient to exercise
➢ Lack of motivation and confidence
➢ Find exercise to be boring or not fun
➢ Fear of an injury or being injured already
➢ Not knowing how to set personal goals or monitor progress
➢ Lack of support from others
➢ No parks, sidewalks, bike trails, or safe walking paths near home or the office
➢ Travel for work or pleasure
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Where there is a will, there is a way!
Solutions for Getting More Active
(Adapted from the CDC)
Lack of time
● Monitor your routine for 1 week. Pick at least three 30-minute time slots you can use for activity.
● Add activity to your daily routine (i.e. bike to work, walk the dog, etc.)
Social influence
● Invite friends/family to exercise with you.
● Make friends with active people.
Lack of energy
● Plan physical activity for times in the day when you have the most energy.
Lack of motivation
● Give yourself a non-food reward if you reach your exercise goal.
● Invite a friend to exercise with you.
6
● Signupfora5Ktohaveagoaltowork towards.
Fear of injury
● Learn how to stretch to prevent injury.
● Choose activities that are low risk.
Lack of skill
● Pick activities that you already know how to do, such as walking or climbing stairs.
Lack of resources
● Pick activities that do not involve gear (i.e. walking, jogging, body weight exercises, etc.).
Weather conditions
● List activities that you can do in any weather (i.e. indoor cycling/swimming, stair climbing, etc.).
7
❖ See Handout: Staying Active While Traveling
✓ Skill Building Activities (your coach will lead you through these activities): ● Overcoming Barriers to Exercise
● Finding Time for Being Active
● Having a Backup Activity Plan
Preventing Injury
By having a balanced activity plan, you ensure that your whole body is fit. This is one way to prevent injuries. For example, if you only trained your legs, you would be at greater risk for a back injury since you did not train your core. Aside from having a balanced activity plan, make sure to warm up and cool down before any activity to prevent further injuries.
A proper warm up and cool down should include about 5-10 minutes of dynamic and static stretching. Dynamic stretching involves more movement and gets your blood flowing (i.e. side-to-side lunges). Static stretching involves holding a stretch for a few seconds before moving on (i.e. toe touches). Both types of
8
stretching are important to warm your body up for an activity.
R.I.C.E Method
Sometimes injuries occur no matter how much you prepare. If you are injured and feel that it is severe, seek medical help right away.
If the injury is not severe, use the following R.I.C.E. method to help it heal faster:
➢ Rest the injured area
➢ Ice the injured area
➢ Compress the area with a cold cloth or bandage
➢ Elevate the injured area above your heart
Summary
This week, you are beginning an exciting step towards improving your health. You will begin to see and feel great benefits when you are more physically active. Being physically active helps you to lower your risk of developing a chronic disease by helping you to lose weight. Other benefits of physical activity include improved sleep and mood. If you are not currently active, do not worry. Your coach will help you get started. If you are already active, your coach will work with you on creating a balanced activity plan. If you are new to exercise, consult with your doctor before starting a new activity.
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Keep Moving
In the sessions that follow this one, keep an eye out for this section (“Keep Moving”) where you will get a weekly tip that will help you reach your activity and movement goals.
Activities
□ Begin/continue to log all physical activity.
□ Work with your coach to include all four types of
balanced activity this week.
□ Create a physical activity goal with your coach that will lead you toward the ultimate goal of at least 150 minutes each week.
□ Goal setting: Work with your coach to set one goal this week associated with this session. Example: I will schedule three, 30-minute sessions of activity this week.
List your goal here or message it to your coach: ______________________________________________________ ______________________________________________________ ___________________________________________________
Discussion/Questions
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□ Post one way you are going to increase your activity this week.
□ Ask your group members about the types of exercise they enjoy.
Always consult your doctor before starting a physical activity program and when you are unsure of the severity of an injury.
“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.”-Plato
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Activity at the Office
➢Imagine if you could not only get your work done, but also, increase your activity at the same time.
➢Below are ideas on how to multitask and include activity at work.
Ways to incorporate activity at work: Stand up:
✓Rather than sitting at a desk, put your work station on an elevated surface because standing burns more calories than sitting.
● Walk breaks:
✓Take 10 minutes every 2-3 hours to circle the
building or walk up and down the stairs.
● Take the stairs:
✓Try using the restroom on a different floor, and
use the stairs instead of the elevator.
● Use your lunchtime:
✓After eating, put on a short YouTube video to
take you through some stretching exercises, or take a walk around your building.
● Meet and walk:
✓Schedule a walking meeting with a co-worker
who is also trying to get healthy.
● Walk and talk:
✓Instead of sitting while on the phone, try moving
about your office.
Low-Impact Exercises
✔ Low-impact exercise is ideal for preventing injuries or for those who may have pre-existing injuries.
✔ Low-impact exercises can be aerobic, strengthening, and help with your balance and flexibility.
Here are 8 different low-impact exercises to try:
1) Yoga (many different varieties):
● Classes can range in length of time. Try out a yoga
class or video for strengthening, balance & flexibility.
2) Swimming:
● Increases lung functioning. If swimming laps seems
boring, try out a water aerobics class.
3) Walking (anytime and anywhere):
● You burn the same amount of calories walking a mile
as you do running.
4) Elliptical:
● A gliding motion is ideal for sore knees or ankles.
5) Strength training (planks, squats, lunges, etc.):
● They are low-impact, but you still work up a sweat.
6) Pilates:
● Strength and stability and usually done on a mat or
machine.
7) Skating (and Rollerblading):
● Lower-impact than running and fun.
8) Golf:
● It is a great activity to do with friends. Skip the cart.
Strength Training
Benefits of Strength Training
● Reduces signs & symptoms of: Arthritis
Diabetes
Osteoporosis
Obesity
Back pain
Depression
Many other common diseases and ailments
● Reduces the risk of falling by improving balance
● Improves sleep quality
● Studies have shown that lifting weights 2-3 times a week can
increase muscle mass and bone density.
● Slows physiological aging
● More muscle increases calorie burning efficiency
Examples of Strength Training Activities
● Push ups
● Pull ups
● Abdominal crunches ● Squats
● Free weights
● Weight machines
● Kettlebells
5 Ways to Make Walking a Workout 1. Add weights
✔Small hand weights or ankle weights can up the intensity while adding a bit of strength training to your walk.
2. Challenge yourself
✔Find a hill or stairs that you can walk up and down for an added challenge.
3. Take a furry friend
✔Whether you take your own dog or make a trip to your local humane society, walking with a dog can increase your speed.
4. Explore a new trail
✔A new trail can offer unexpected inclines, rough terrains, and balancing acts such as walking over logs and under branches.
5. Invite a friend
✔Walking with a friend is likely to encourage you to walk longer.
✔Enjoyable conversation will make it feel effortless.
Staying Active While Traveling
➢ It’s important to include physical activity even when traveling.
Tips for exercising on the go:
• Pack your sneakers! You can walk anywhere:
o Around the block o Around the hotel o Around a nearby shopping mall o Around the airport, etc.
• Find a local gym. Many gyms provide a complimentary day/week to try out their facility.
• Get out and enjoy the city or town you're visiting. • Book your stay at a hotel with a workout facility.
• Pack your workout DVDs, yoga mat, exercise bands, etc. and have a quick workout in your hotel room.
• You can do body weight exercises (push-ups, squats, lunges, chair dips, planks, etc.) anywhere!
• Use an exercise app or You Tube exercise video. • Book a personal training session at a local gym. • Look up local biking and hiking trails.
RvRita7
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