WOMEN AGES 50+ FOR MAY 2018

Meg Happy Birthday!!!!!

Rebecca, love the path and bracelet. You’ll be working on a necklace soon. Way to go.

Rye, I weigh daily first thing after I get up. I just hate not knowing and if I do good all week and find out I gained it really bums me out and I think my hard work is for nothing.

Lisa, congrats on another grant.

Beautiful day here today. Not a cloud in the sky and I think it hit 70.

Boot is helping with the pain while I’m in it but still hurts (maybe not as much as before) when I take it off. Been in it one week now. Two more weeks and I start to transition out of it. My feeling is I’ll end up having surgery. We’ll see.

Off to bed and book, Terry in VT

Evening ladies.

stats for the day:

bike ride hm 2 gym- 6.53min, 142mhr, 13.8amph. 1.5mi= 78c
apple watch- 70c
ROWING MACHINE- 10min, 93aw, 121ahr, 140mhr, 1929meters= 90c
apple watch- 98c
floor exerc- 18.38min, 1 set of 15ea, burpees, squats, running stationary lunges, squats w/jump, single leg toe touches, ceiling to fl single leg touches, single leg squats, single leg low dips, hamstring leglifts, push-ups, all 4's elbow to knee, reverse bicycles, leg lifts, pelvic lifts, crunches, sit-ups, on butt-knees to chest, on side, leg lifts, l shape,on side, leg lift, back, on side, leg lift, inner, 142mhr, = 110c
apple watch- 100c
Floor exercises- 12.56min, blue block, slow then fast step up, and jump up on block, 124ahr, 101mhr, 1 set of 15ea, various floor mat jumps, 6 diff exerc.147mhr, = 109c
apple watch- 110c
bike ride gym 2 dome- 5.05min, 132mhr, 17.4amph, 1.4mi= 49c
apple watch- 41c
bike ride puy to sumn sta- 14.20min, 12.7amph, 122ahr, 155mhr, 3mi= 144c
apple watch- 120c
jog sumn sta 2 wk- 4.40min, 149mhr, 130ahr, 9.06min mi, .5mi =57c
apple watch- 55c
jog wk 2 sumn sta- 4.28min, 9.37min mi, 125ahr, 148mhr, .4mi= 70c
apple watch- 62c
bike ride dome 2 hm- 18.08min, 8.6amph, 146mhr, 125ahr, 2.5mi= 174c
apple watch- 152c

total cal 881

Meg: Happy Birthday.

Lisa: Proud of you!!!

Lenora and Michele: The volcano in Hawaii is on the Big Island of Hawai'i. It is the largest and southernmost of the Hawaiian islands. Our former condo (sold last October) is on the island of O'ahu. The peril for all the islanders now is the toxic haze carried by the tradewinds which is referred to as VOG. I grew up in Los Angeles, so no stranger to bad air quality, but I would say the VOG in Hawaii burned my throat and eyes more than the SMOG in L.A.

My decluttering had been sputtering. But today it got a big boost by virtue of a chance meeting with my neighbor-the-handyman. I have been wanting to get bettering lighting and another outlet installed in our garage. He showed me what he has done inside his. His garage looks like the ones in the magazines. I was really impressed with the painted concrete floor. He explained its specially made for garages. So, we have him coming tomorrow to start the prep and get our painted in a different color. And that gives me the kick in the keester I need to purge a ton of old stuff we've been stashing in our little garage. Decluttering rocks.

I also got a second quote for a full paint job for our 1999 Subaru. Yikes! I love the car, and it's running great, BUT... not that much. I'll have to settle for just taking care of a rusty back panel. My car is one of the last years of the two toned Subies, and two color restorations are more labor inten$ive.

Stay well friends. We can do this.

Rori
Colorado Foothills

only to pg 24, getting sleepy but couldn't not wish you a VERY HAPPY BIRTHDAY, Meg! May this next year be so much better than the last.

Good night, sleep sweet lovelies!
something's wrong with my signature, too sleepy to figure it out.
Barbara, the Southern Oregon Coastie AHMOD.

Tuesday
Daily: steps+130. meditate, protein, rx, supplements,log/100%
Weekly: (new week starts Tues)
Tumble walk 4 times: 0
AF days 0
SWSY 2 times: 0
T'ai Chi 2 times: 0
line dance 2 times: 1
Monthly: Hang up or purge the art 0

Kelly ...Mary typed a post for Terry and I ... I'm reposting. Sorry ladies it's long. Mary ... would you make corrections please if I've done this wrong.

1. Get Swing Timer app on phone or time 1 minute intervals.
2. Do this routine the first week-

Week 1.

Day 1 & 2- Goblet Squats 3 sets (1 each minute) of 5 squats at whatever weight you want to start with I started with 10 pounds. (This takes 3 minutes)
Russian Kettlebell Swing 10 sets (1 each minute) of 7 swings at X pounds (This takes 10 minutes)
Your routine took only 13 minutes and you probably feel like you didn't even workout.

Day 3 & 4- Goblet Squats 3 sets (1 each minute) of 5 squats at X pounds. (This takes 3 minutes)
Russian Kettlebell Swing 12 sets (1 each minute) of 7 swings at X pounds (This takes 12 minutes)
Your routine took only 15 minutes.
Notice you increased only the number of Russian Kettlebell Swings by two sets! If this is too much you decide how many sets you want to add.

Day 5 & 6- Goblet Squats 3 sets (1 each minute) of 5 squats at X pounds. (This takes 3 minutes)
Russian Kettlebell Swing 14 sets (1 each minute) of 7 swings at X pounds (This takes 12 minutes)
Your routine took only 17 minutes
Notice you increased only the number of Russian Kettlebell Swings by two sets! If this is too much you decide how many sets you want to add

Day 7 rest if you want or repeat previous day.
Keep the weight the same for 4 weeks unless you feel it is way too easy.


Week 2

Day 1 & 2- Goblet Squats 3 sets (1 each minute) of 5 squats at X pounds. (This takes 3 minutes)
Russian Kettlebell Swing 12 sets (1 each minute) of 7 swings at X pounds (This takes 12 minutes)
Your routine took only 15 minutes. Notice you did what we call a deload and started the week doing 2 less sets then day 5 & 6. This is the pattern for the next 3 weeks. 4 total weeks.

Day 3 & 4- Goblet Squats 3 sets (1 each minute) of 5 squats at X pounds. (This takes 3 minutes)
Russian Kettlebell Swing 14 sets (1 each minute) of 7 swings at X pounds (This takes 14 minutes)
Your routine took only 17 minutes.

Day 5 & 6- Goblet Squats 3 sets (1 each minute) of 5 squats at X pounds. (This takes 3 minutes)
Russian Kettlebell Swing 16 sets (1 each minute) of 7 swings at X pounds (This takes 16 minutes)
Your routine took only 19 minutes.

Day 7 rest if you want or repeat previous day.

Beth- no, when I say repeat the pattern I mean repeat the weekly ordered for the other weeks… which is the very first swing on the first day is not what you did for days five and six but what you did for days three and four and then you add swings to that every two days. Do the first two weeks and if you get confused text me. Reread it and see if you can write out the next two weeks. You will eventually get up to The three sets of the goblet squats the amount of squats never changes and 22 sets of the Russian kettle bell swings.

Notice you did what we call a deload and started the week doing 2 less sets then day 5 & 6. This is the pattern for the next 3 weeks. 4 total weeks. 

Now see if you can repeat the pattern for the remainder of the Week program.

Beth near Buffalo

Hi Geri,
I remember you. So sorry you have had a bit of depression. And caring for your husband during convalescence must be wearisome. Once you start taking charge of your health the depression may lift.

Quiet day today. Bit frustrating because I am trying to organise visits to/with friends and nothing is working out. Busy time of year for everyone.
Really I am trying to put off sorting out my writing papers. :embarassed: They are still clogging up my study bedroom. Boxes and boxes of them. Need to make a start.

Much love, Heather UK xxxxxxx

Over here standard pronunciation is aahmunds. No L.

Love Heather, feeling antsy in the UK xxxxxxx

Morning, afternoon, evening ladies. Weigh in day today, up .2 of a pound, which is kind of frustrating since when I stepped on the scale yesterday I was down .4, but...... Dinner was a bit salty last night, but I thought I drank enough water to overcome that. Certainly made enough trips to the bathroom...... Oh well. It is what it is and I shall carry on. Have been doing well the last few days with not grazing my way through the kitchen in the evenings. That really is my downfall. Going to skip the gym today, but will be cleaning the house from top to bottom, so that should burn a few calories, up and down the stairs and crawling around on my belly (like a reptile!) to make sure the beds are well vacuumed under etc. The wedding is in a few weeks (yikes!) and our younger son will definitely be here, so I need to find some flat surfaces in our spare room (the bed for instance!) to make it work for him. Will also give the bathroom down there a good clean. May even do some touch up on the paint. The bathroom was unfinished when we moved in (our choice, the builder wanted WAY too much money to do it, we did it for about 20% of what he wanted to charge us! and that includes what it cost us to fly our son, the apprentice plumber, out to do it!). Anyway, when hubby was putting in some finishing touches (baseboards etc), the paint got a little scuffed and I think the baseboards need painting too. I don't spend a lot of time down there, so not quite sure just what needs doing! lol But I will find out today!
Meg, Happy Birthday! What a nice surprise from your family!
Heather, so glad your boys are reacting in a positive way to your revelations. And major congrats to you and your son on the AF lifestyle. Alcohol really is a tough addiction to get a handle on, seems like its everywhere! Although, I don't know how it is for you folks "across the pond", but here in Canada the laws have changed and society also seems to be changing so that the four martini lunch isn't so socially acceptable. This is a good thing, but probably a lot more still needs to be done. I very rarely drink, don't want to waste calories on booze, would rather have a cookie or two! lol Hmmmm, I guess sugar and chocolate are my addictions.... sigh.
Katla, thanks for explaining that your name is a combo of first and last, I did wonder if it was a "given" name as I had never heard it before. Not that that means it wouldn't be a perfectly good given name, just that it would be an unusual one. Older son went to school with a "Spring" and an "Emerald"....
My fitbit: I try to make sure that I charge it overnight so that I don't "lose" any steps! lol
Wendy, the look on your riding students face really does say it all!
On houseplants: my mom always had trouble with African violets, mine seem to thrive on neglect. That is something any plant that comes into this house does seem to need to do, I don't always pay enough attention to them, but sometimes I think maybe mom gave hers too much attention, especially in the form of water and they may have been overwatered. Not an issue in this house anymore! I did kill a jade plant many years ago, I think I overwatered. I only had one child at the time and we lived in a small basement suite. It was big enough at the time, but it didn't take me as long to clean so the plants got more attention. I used to water once a week, whether they needed it or not, now I'm more like "Eeps! You're drooping! You need a drink!!" LOL
Okay, enough of the novel! Welcome to the newbies, hugs to those who need them (special hugs for Machka and hubby!), and congrats to those celebrating!
Evelyn, Vancouver Island who needs to get away from the computer and on with the day!