WOMEN AGES 50+ FOR MARCH 2016

Drcrisos, welcome! I second the suggestion to strengthen your core. Some exercises where you concentrate on tightening the line between your rib cage and pelvic floor and breathing correctly will help.

Allison, good for you for sticking to your plans.

Heather, we want pictures of the dress and leggings.

Off to exercise. Have a good day,
K in NEGA

Miriam: I'm so sorry for your poor kitty. I hope the vet will be able to help.

gla07: You are welcome here, even if you are a "youngster."

drcrisos: Your goals sound good, especially logging every bite and swallow. That will help you more than anything other than exercise. Logging every bite and swallow and exercise combined can help you transform yourself. I'm thrilled with what they did for me. :flowerforyou:

Margaret: You are a wise woman. Compassion is an excellent mantra. I hope this month goes well for you & all of those you love.

Heather: I looked up orange chakra, but my brain didn't make the connection with yoga or sore hips. I hope the leggings arrive on time so you can wear your striped dress with them for your lunch.

Anne from Wisconsin: (((HUGS)))


Our newer VW is part of the recall that is going on and we need to drop it off at the car dealer later this morning. They thought they'd have it done by the next day, but called back and said they'd need to keep it for two days. We will be a single car family for a couple of days. I don't anticipate any problems with that. This weekend we plan to go to Washington to visit DS & DDIL. We'll leave after my riding lesson if all goes well.

Katla in Beautiful NW Oregon

“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” Thomas A. Edison

March Resolutions :
1. Log every bite and swallow.
2. Cardio exercise at least 3 days a week. Work on flexibility and back strength.
3. Have fun every day.
4. Drink at least three glasses of water daily, preferably more!
5. Monitor sleep. Try to average 7 or more hours of sleep nightly.

Good morning... I am 53 years young... I was born at 9 pounds, and have ALWAYS been a full figured woman! This past summer I fell and injured my left ankle and right knee... while on crutches my weight bloomed to 206... I am 5 foot 3 inches. I started with Physical therapy for 3 months, then in October a friend referred me to MFP, once I got a handle on my eating, I joined a gym and got a personal trainer. Today I am proud to say that I am down 20 pounds, and exercise at least 3 days a week... I still have another 36 pounds to go till I hit my ideal weight range. I would love join this group, I am always in need of positive influences!
I am looking for ideas for packing my meals during the days I work. I am a nurse working 3-4 12 hour shifts, 7am to 7pm. I struggle with eating the same foods every day. The choices in our cafeteria are not on the healthy side... salads are getting boring! any ideas my new friends.

Kettlebell Swing Challenge

Goblet Squat- 3X7X 25
Russian kettle bell swing-50 X 10X 25

Today is the first day of my kettle bell swing challenge. I decided to do extra sets in case life got in the way during the month. That way I can bank some of the swings. I can really feel the extra! Now I am off to swim for 45 minutes. Hopefully that will relax and stretch out my muscles.



Mary from Minnesota

morning peeps and new peeps - holy farts!!!! 2 pgs already????!!!!

A new month, new goals:

• Run 80 miles this month
• Lose 4 pounds
• 8 cups water daily
• Reduce consumption of Diet soda to one per day (Diet Dr. Pepper addict here)
• Track track track
• strength train a minimum of twice weekly (my trainer will love that one)
• Survive spring break - taking care of six grandchildren that week!

Mary - no today isn't my birthday. My sister was born on the 29th so she only has a "real" birthday once every four years and so on those birthdays I let her claim to be only the reduced number of years... this year she was "15", but actually she is 60. My birthday is in August.

I didn't get in my mileage last month due to some injury and visitors. I'm part of a team that is running 2016 miles in 2016. We did 2800 miles last year so I don't worry about this year's goal. My part is minor compared to the other runners. I am committed to 600 miles this year. A big step for me as last year I only ran a bit over 400. So I'd better get with it and make up some miles this month from last month. Funny thing is, I don't really like running....

Barbie - thanks for getting us going again!

Well, here I am again! Looking back at my goals for February, I made some and some I didn't!

1. Walk every day at lunch - almost every day! And I walked more on the weekends, taking the puppy out.
2. Lose 4 pounds - I was up and down all month and ended up losing 1 pound. Better than nothing!
3. Track - yes
4. Plan - kinda, sorta most of the time
5. Stretch - most days, yes!
6. Me time - not really, too many irons in the fire!

When I look at the list, I don't feel too bad. The weather has taken a turn for the better and sunshine makes everybody feel better, including me!

I'm going to continue with last month's goals and add these for March:

• Work out with Leslie Sansone DVD 1x per week
• Declutter 2 bedrooms and ready them for painting.
• Get rid of some junk!!!!

It's a beautiful day today with lots of sun and blue skies. Supposed to be a high of 70! I see a lunchtime walk in my future!

Donna in almost heaven, West Virginia

Thanks, Barbie!
Feeling a bit blue because in a moment of hurt (actually it was at least a week) I actually gave in and sent a note that will not help my cause. Some days it is hard to believe my body carried two such different children. What do you do when it is so apparent that talking would help but the other person is too afraid to even start?
So month after month of staying quiet probably derailed by one brief acknowledgement of pain...oh well. I never said I was Superwoman.
All I want to do in March is have the scale go down and my mood go up...is that a good enough goal?
Betty

Thanks, Katla!

February Goals

1. Increase weights on Stronglifts 5x5 and do full body workout. Check
2. Weight lift at least 3 x a week check
3. Kettle bell swing nonweight lifting days at least 25 minutes and increase weight of Kettlebell from 30lbs to 35lbs check only for one workout though
4. 8 hour diet window check
5. 8 power foods most of the time
6. 8 cups of water fail-need to focus on this
7. Follow night time snacking prevention methods check
8. Lose 5 lbs fail I can see improved muscle tone
9. Do the 5:2 fasting method. Fail
10. Train puppy 3xday check
11. Incorporate EM2WL into my program I increased my calories to 1750 a day working on

Word - prioritize, I am important!

Quote- I -Know- I -Can

March Goals

1. Increase weights on Stronglifts 5x5
2. Weight lift at least 3 x a week
3.10,000 Kettle bell swing Challenge
4. 8 hour diet window
5. 8 power foods
6. 8 cups of water
7. Follow night time snacking prevention methods
8. Lose 5 lbs
9 Train puppy 3xday

Word - prioritize, I am important!

Quote- I -Know- I -Can

Goal - Lose 8 lbs - Walk 6 Days a Week - Weight Train 3 Days a week - Enjoy the Journey

"Every meal is a snack,
and every snack is a meal"

Becca's quote of the day!

Cheri in Fairlawn, oHIo – You and your DH will be in my prayers that he will be invited to the Virginia Commonwealth University campus, how great would that be to move close to where your daughter and other family will be. Congrats for hanging in there and moving on with resolve now. Way to go.

Mary I can't imagine swinging a kettle bell as much as you are going to be doing this week/month. I'm impressed. Do you alternate arms, or how does that work and in what range do you swing? What do you mean by “8 hour diet window”?

Pip you always crack me up. Good for the soul

Marcelynh – I think you forgot one goal on your list for the month. If I remember correctly that would be “DO NOT skip a day reading posts” My hat is off to you for running 80 miles in February. Wow.

Betty – that goal for March sounds good to me. Hang in there and as Barbie says, “stay in the moment”.

Suzy – 50 lbs is a very ambitious goal. One thing we stress here is not to set yourself up for failure. Good luck on your journey.

Miriam – I'd love to see you while you are here. You'll have to let me know when is good for you.

I forgot to mention yesterday that I did 3x8 sets of 11 different weight resistance exercises. Felt a bit sore for a little while afterwards, but stretching and going on with my day loosened the muscles back up and I was good this morning. I walked for 3 miles on the treadmill today in an hour. Went to the eye doctor for a scan of my eyes to see if the macular degeneration has progressed in the past six months. Doctor will look at them and is supposed to call me today with results. I hope she does. Tomorrow morning I go for a mammogram.

So for March goals, I've come up with just a few basics:
- weight resistance exercise three days a week
- cardio (treadmill and/or stationary bike/water aerobics) three day a week
- rest on the 7th day
- log all food and drink, I don't drink alcohol so its mainly coffee and water. I have no trouble getting this all in.
- Enjoy life and "live in the moment". Thanks Barbie for repeating this, I think I'm finally getting it through my head

I enjoy all of your posts, you are my inspiration and keep me going.

Janetr OKC

Barbie- The 10,000 steps would be a great challenge! I know that when I travel I bring my kettle bell with me. Something that you might want to think of is just the bodyweight exercises such as the plank, push-ups, sit ups…

Janetr - I use the double arm swing we're both hands are holding the horn of the kettle bell. The eight hour diet is a fasting diet. Where you only eat during in eight hour window of time. So you have 16 hours of non-eating time. I eat between the hours of 12 noon and 8 PM. I exercise in the morning prior to eating after 12. Supposedly it improves fat burning mode. It is nice to see that one of your goals is weight resistance! It looks like you have a great plan for March!



Have a great day everyone!

Mary from Minnesota