Cathe Fans Part 5

ThelmaSW

Hi Ladies! Monday's workouts were walking, warm power yoga and CG Iron Day 17 - Upper Body. I've upped my weights this week, especially for lower body. Today I wore 1lb wrist weights for the upper body workout, it felt great. The wrist/ankle weights are the not bulky at all, so they never got in the way of an exercise or rolled around my wrist.

DH did it! He will go p/t as of 7/1 and no travel. It was so easy. His boss was like OK, it doesn't make sense for you to attend the onsite meetings if you're going to retire ful with DH, but it doesn't matter because he got what he wanted.

I've been listening to Dr. Stacy Sims who is an expert in the differences between men and women and also menopause. She is the reason why I started eating yogurt in the morning.
In the podcast I listened last night she talks about the nutritional and exercise needs of post-menopausal women. She says that women over 50 need to strength train with heavy weights stop doing high rep stuff. She says we need resistance training and SIT - Sprint Interval Training which is a step above HIIT. She says that we need to eat protein and carbs within 1/2 hour of waking up to break up our fast, otherwise we are in catabolic state till we eat.

We also need 40 gr of protein three times a day. We need protein before and after a strength training session. We need one gr of protein per # of body weight. Now I'm obsessed with trying to get my protein requirements in. It's not easy without protein powder for me.

Here is the link to the podcast.
https://youtu.be/wB3zVOCbbac?si=NOXD--qVgpGxtGUk

Laurie, great job doing yoga! I'm glad you had a nice weekend.

Laurel, great workouts! Sounds like you had a very productive weekend!
I'm sorry there was a fire near you.

Have you seen any hummingbirds yet? According to the migration map they've been here but I've yet to see one. I was also late for the first time ever in putting out my feeder. My yearly reminder wasn't generated this year for some reason. I put my feeders out on Monday morning.

See you tomorrow!
Thelma

lvnascar

Morning Ladies,

We did a short Booty Band Cardio with PJ last night. Chose this one since we really have not done anything for two weeks, and I didn't want to do to much with my upper body. This one worked out well. Still felt some discomfort while doing arm movements, it wasn't painful. This morning I did some more Yin Yoga.

Laurel, Nice job with the workouts! Glad you had a good weekend, even though it sounded like chores to me. 😂 It's interesting how much the daycare wears Rocket out. Right now all he wants to do is play, so I'm guessing that his buddies wear him out on Monday's and Thursday's. 😃

Thelma, Love the workouts! Congrats to your DH! So he will be officially retired at the end of the year? Thanks for the information on Dr. Sims, that information is what I have been hearing from different doctors and fitness pros. You are right it can be very difficult to get in the amount of protein during the day.

Have a great day!

Laurie

StiringWendel

Hi Ladies! Today’s workout was a 15 minute spin into 4DS Lower Intensity Step which included shoulders, calves and core. Good stuff today.

Thelma, great workouts and great improvements with the weights! That’s good news. I have been meaning to ask you how your shoulder is doing. Cathe still complains about the lack of strength in her shoulder she had operated on. Thanks for the podcast recommendation. I will definitely look into that because that is the kind of recommendation I need right now now as I start trying to navigate life in my 60s. Congratulations to your DH! I am so happy they were willing to work with him on the part time work. We got our hummingbird feeders out this weekend, but I haven’t seen any yet. But it is always hit and miss this early for us.

Laurie, great workouts. I am glad you found something that didn’t cause you too much discomfort. Yes, it was a weekend of chores (again) but those are always better when the sun is shining I suppose. 😎 No doubt Rocket gets exhausted at doggy day care. I love watching dog videos and I always laugh at the day care videos and the complete mayhem at times. Too cute.

See you tomorrow.

Laurel

ThelmaSW

Hi Ladies! Tuesday's workouts were walking, Yin and Tracy Steen Hiit.

The wind was really bad on Tuesday afternoon.

I watched another Dr. Sims podcast. She discusses Hiit vs SIT, why we can't build muscle when the sex hormones are no longer available and how to build muscle in our new state. We need heavy loads and short reps. For cardio we need short sprints, followed by a recovery period, jump training, explosive movements. Jump training is very important for our skeleton. I have avoided doing a lot of jumping for a long time, but will start doing what I can. She likes box jumps, but that is too scary for me. She said you build up to it though. You can start jumping up onto a stair. She also talked about why any cardio other than sprints is not so good for us. Apparently, it generates cortisol and it can make us retain fat or something like that. The sprints she talks about have to be done as fast and hard as you can.

For more on Dr. Sims, got to YT and search for Dr. Stacy Sims.

https://youtu.be/DU4V5OpLp3s?si=nQ4N1zno3M3MWTis

I'll be going for my annual mammogram on Thursday morning. So much fun! NOT!

Laurie, great job easing back into your workouts.
Thanks so much on DH. He will be retired at the end of the year, provided he doesn't offer his boss an extra 6 months.
I've managed to get enough protein in me thanks to Fage 0% Greek Yogurt mixed with protein powder. I'm still not doing the protein intake right though. It has to be consumed at the right times. My biggest protein consumption is at lunch time (formerly known as breakfast). I really should be eating more protein at dinner and before my late afternoon workout. At least I'm more aware of my protein consumption and I'm working on getting better at consuming it.

Laurel, great workouts. I think you're the only one who is closest to what Dr. Sims thinks we should be doing. The other thing I'm hearing these menopause experts is that it appears they recommend some HRT. I've never taken any and nothing was ever recommended to me. I need to research that too.

I have to agree with Cathe about the lack of shoulder strength. I can lift heavier when doing unilateral work, but any standing bilateral work is done with light weights.
Thank you so much on DH.

No hummingbirds here yet. I bought my usual flowering annuals for the hummingbirds today.

See you tomorrow!
Thelma

lvnascar

Morning Ladies,

Yesterday DH and I did a full body workout with Cheryl Coulombe. This was okay for my back. Still getting some discomfort when laying down at night. Found out this morning that planks are okay, but don't do the tap your shoulder move. 😀 Well at least for a little while. I did a mobility warm up with PJ this morning. It is nice to be able to see what moves I need to go slowly with, and which ones are okay for my back. I find anything in the T-Zone really isn't my friend right now.

Laurel, Great workouts! Funny how our bodies change from decade to decade. In my 20's it didn't matter what I did, but menopause can hit you with things out of nowhere. I'm looking forward to summer this year. I just want to spend more time outside in the gardens and on my patio. I'm still working on what I want my schedule to look like, and my mornings are packed right now. 😀 Those weeds better watch out this year!

Thelma, Good job with the workouts! Thanks for more information on Dr. Sims. I to have avoided jumping, only because my knees don't enjoy the after party when I have done to much jumping. I will have to listen to that podcast, just to see what the difference is in HiiT or SIT. SIT sounds like I could be just sitting, but of course that isn't the case. I would imagine that the jump training would be good for the guys also to improve their bone density. Have to say that the mammogram is better than the colonoscopy. 😉

Have a great day!

Laurie

StiringWendel

Hi Ladies! Today’s workout was 4DS Bootcamp with triceps and biceps followed by STS 2.0 Mobility 1.

Thelma, great workouts. That is some interesting information from Dr. Sims. I read a book probably 15 years ago about aging, and I remember the writer saying the same thing about cardio (the book was primarily focused on cardio activity and the effect on aging). But I also remember him saying that about once a month you should ‘take your body for a ride’—meaning do at least one long cardio workout each month. He had all kinds of charts and graphs for how this helped the heart. Of course since I like longer, less intense cardio sessions, this was music to my heart, and when I push for those long spins, I always think about it. But the basic premise of his argument is the same as Dr. Sims…..short cardio burst designed to improve skeletal health. Regarding HRT, they finally determined a year ago or so (my sense of time is way off these days) that all of the warnings about HRT were inaccurate and that things like hot flashes are actually more detrimental to the body than HRT. I think I might have thrown something across the room when I read that after ten years of hot flashes. 😊 Anyhow, I am not on HRT, but I do think it might be something to look into.

Laurie, great workout. It sounds like you are making improvements while still discovering what will work for you. And who wants to do tap the shoulder planks? 😁 Aging and menopause are no joke. I know I mentioned here awhile back about reading a study that said the human body goes through two significant changes, one at 44 and one at 60. I was talking to my sister who had cancer last year and asked how she was feeling, and she questioned whether she would ever feel normal again. I brought up that study with her since she got diagnosed with cancer a month before turning 60. And since I am turning 60 soon, I thought it might help her to know that some of the changes may be aging and not cancer, and she seemed to appreciate that. But I feel like my body is crossing a threshold right now for sure.

See you tomorrow.

Laurel

ThelmaSW

Hi Ladies! Wednesday's workouts were walking and CG Iron Day - 18 Glutes. I did a few cardio bursts, jumping on the floor and onto the step's platform to get my body used to that sort of move.

I listened to a couple of Dr. Sims short video clips tonight.
The first one was gaining belly fat and why it happens. I think women got the short end of the stick! Menopause affects our brain signals and our got microbiome's health, amongst other things. I thought our got bacteria only affected our gut's health, but those little guys do a heck of a lot more for us. She also covers HRTs. She said they are not really hormone replacements because it doesn't even begin to cover what our natural hormones generate. They are simple a therapy to help women deal with the symptoms of menopause. Now I don't feel bad about not having taken HRTs. She also explains how we can combine the heavy load rep exercises with cardio bursts and jumps, as well as why walking and running don't offer much benefit to us.
This video is about 19 minutes long.
https://youtu.be/0lTjeH8M8h8?si=dIg-oVcMOc69Bvea

The other video talks about how important Creatine is to women's bodies/brains. 14 minutes long.
https://youtu.be/YZlR5OiznXY?si=V44gdv34OF7GjRLy

I wanted to share this free summit for women. Tracy Steen will be a presenter, but most presenters are doctors. They'll cover a multitude of subjects pertaining to women's health as we age.

Laurel, cancer, autoimmune diseases, nutrition, aging, gut health, etc. There will be a menopause summit in July. Perhaps there's something in these presentations for your sister.

https://drtalks.com/calendar/

Laurie, great workouts! How nice of your body to let you know what moves you should take it easy with! 😀

Short Interval Training (SIT) will shorten our workouts by a lot, if we can get into SIT.
I agree that a mammo is better than a colonoscopy.

Laurel, great workouts!!
Taking our bodies for a radio ride once a month and short cardio bursts is a very hard concept for me. I'll keep working at it.