WOMEN AGES 50+ FOR AUGUST 2022

Life has provided surprises for me. I’m an Oregon girl, currently living in an assisted care facility in Illinois. We have an apartment here. DH had a major stroke and needed health support closer to our daughter. I am here to support my husband.

Congrats to Heather. It is exciting to know a real author!
L - I don’t respond to everyone because sometimes it is overwhelming. But if you do get to read a bit mark your place so you will know where you are left off. I do a lot of skimming…You are very talented and have a skill not many people posses.
I have been leading water aerobics 5 days a week for a solid hour and haven’t lost any weight. Maybe the chips, candy, and cookies I eat. Just saying. I call them the dreaded C foods. My daughter tells me, Mom you are healthy, active and at 83 your shouldn’t worry about your weight. My doctor never says a thing about my weight however, I only see him once a year. So I trudge along but celebrate with each of you as you have weight loss victories. 😍
Katla- are your meals provided in your assisted living apartment. To me, that would be the best thing but I wouldn’t want to have to dress up to go to dinner.
Still hot and dry. Many of my beautiful plants are fried. I have worked so hard to have beautiful plant but am now discouraged.
Have a great day
SueBDew in TX

I was able to get a keurig drawer pod holder for under my coffee maker for $7 from my local for sale site. I looked up new ones and they are $25 so proud of myself for hunting!

My next hunt is to find an old workable cute manual typewriter.🙃😁

Yesterday I didn't fast as planned. I did have roasted chicken, coleslaw and a piece of chocolate though. Still within my limits.
I made some wild rice containers and they are in the freezer now.

Today I might make a tomato and olive loaf, havarti cheese sandwich. Or an egg salad sandwich.
Of course with my pickled beets and fridge pickled cucumbers.
Then my mixture of Sparkling Ice grapefruit drink plus ACV in it. I just love that!
This Friday is husbands yearly liver transplant appointment. We will be leaving the house at 5 am to get there by 7 ish. Appointment is before noon so that's good. Should be on our way home from chaotic Seattle by afternoon. We will stop by our favorite Mexican restaurant in Mt Vernon Wa, on our way back to Whidbey.
I am planning on traveling down to sisters hopefully the first week of September. She called "drowning in emotions" and I talked her thru. I told her because she has these moments is your heart just remembering and that's love. It passed and she seemed more relaxed on the phone. I told her I felt grateful that she is comfortable in calling when she has these moments. I told her that her desire to reach out is a good sign. I will probably stay with her the whole month of September. As long as she needs me.
Rebecca
Whidbey
Wa

Good morning ladies...

It took me a little while to fall asleep last night, but I slept like a log and woke up with NO headache this morning!! Needless to say I'm in a much better mood and even more so now that I have my coffee.

I noticed you were all chatting about exercise which I'm a huge procrastinator off.
That's why I started creating my own little FUN routines, both cardio and strength training workouts.
For me, listening to music really helps me get moving so I also started creating these mix tapes (I don't think they call them that anymore..not sure what they call them these days).
Anyways my youngest son showed me how to trim music files and then paste them together to make one continuous soundtrack using simple applications on my desktop computer like Movie Maker, Utube to MP3 converters and Any Video Converter.

I deliberately paste different songs together depending on the bpm of that song, for example, I use slower songs at the beginning of my mix tapes so that I could use these as 'warm up songs' and then as the soundtracks continue, so does the bpm..and then toward the end of my sound tracks the music starts to slow back down again...which is useful for cool down and stretching.
I use all kinds of music and my non-stop sound tracks go anywhere from 10, 15 minutes, 20 minutes and 30 minutes long.

So then I started choreographing different dance aerobic moves to the beat of the music soundtracks
that I had created. It is actually a lot of fun putting these things together.
I spend most of my time doing this instead of wood-burning these day...

Now I dance around my living room like Richard Simmons minus the tight short shorts and the hair 😂 🤣
One of the songs that I use in my soundtracks and love dancing too is Justin Timberlake's: Can't Stop This Feeling. It's from the Trolls movie. In the video you see different people starting to dance and it really just makes you want to dance and move too. It's a 4+ minute song but I clipped it down to 2 minutes for my mix tape.
https://www.youtube.com/watch?v=ru0K8uYEZWw

too funny...I'm sitting here right now moving to the beat of this song..in my CHAIR! 😂 🤣

Like I said, this is a 4 minute song..so if you find yourself with 4 minutes to spare...play this song and dance around your kitchen. You might not burn a huge amount of calories by doing so..but I can guarantee it will leave you with a massive smile on your face. That, in itself, is worth more than 1000 calories.

So anyways...then..I got a little more creative and downloaded 'white noise' music (rain drops, thunder, so on) that I trimmed down to use as 'rest periods' and added 30-60 second clips of this white noise into my music sound tracks so........
What I ended up with was music soundtracks that had intervals of 30-60 seconds white noise, 30-180 seconds of upbeat music followed by more white noise and before I knew it, I had created my first HIIT / Tabata HIIT mix tape too.

I now have several Tabata soundtracks..different intervals, which I have also choreographed to different Strength Training exercises using kettle-bells, dumb-bells and body weight.

I use an app called Tabata Interval HIIT Timer and create each of my tabata workouts on this app. It's a very basic app that allows you to customize your own workouts. I then upload my music soundtracks to this app and if I've done everything correctly...my music soundtracks line up perfectly with the custom exercises I have programmed into the app. When you start the workout, you hear the trainers voice count down and then MY music or white noise will start playing with the trainers voice in the background
letting you know of the upcoming exercise and/or upcoming rest period.

So here is a list of the songs that I will be DANCING to this afternoon...
it's a 20 minute soundtrack that contains (2 min) clips of different upbeat songs.
The last song is a slower song that I added so that I can stretch and wind down...

EXERCISE:
Dancing, Walking, Marching in Place
or Combination of all.

PLAYLIST:

• The Black Eyed Peas - Boom Boom Pow (2 mins)
• LMFAO - Party Rock (2 mins)
• Will.i.Am - Move It Move It (2 mins)
• The Black Eyed Peas - I Got A Feeling (2 mins)
• B-52s - Love Shack (2 mins)
• Rick James - Super Freak (2 mins)
• Jay Sean, Lil Wayne - Down (2 mins)
• Justin Timberlake - Can't Stop This Feeling (2 mins)
• Justin Timberlake - Sexy Back (2 mins)
• Macy Gray - I Try (2 mins)

Here is an example of one of the Tabata Strength Training workouts I created for my upper arms.
I use light 5 lb kettle-bells and dumbbells.

Upper Arms w/ Dumbbells
15 minutes
(2) 5 lb dumbbells
Music: Various Dance Hits @ 128-130 bpm (see list below)
App Used: Tabata Interval HIIT Timer

19 sets of exercises @ 30 secs each.
(approx. 12-15 reps per set depending on song)
15 sec rest in between each set.

EXERCISES

• Biceps Curls x 3 sets
• Triceps Overhead Extensions x 3 sets
• Upright Row into Forward Push x 3 sets
• Bent Over 2-Arm Triceps Kickbacks x 2 sets
• Lateral Raises x 2 sets
• Hammer Curl into Forward Push x 2 sets
• Overhead Press x 2 sets
• Alternating Pinwheel Curls x 2 sets

PLAYLIST:

• Sublime - Santeria (2 mins)
• Mark Ronson, Bruno Mars - Uptown Funk (2 mins)
• Ne-Yo - Closer (2 mins)
• Beyonce - Crazy in Love Feat. Jay Z (2 mins)
• Technotronic - Pump Up The Jam (2 mins)
• Meghan Trainor - All About The Bass (2 mins)
• Katy Perry - Hot n Cold (2 mins)
• Haddaway - What Is Love? (2 mins)

I 'estimate' my calories burned (usually just put in 150 calories per workout) and manually log my routines into my MFP exercise diary. I add notes and jot down what soundtrack I listened too and/or what exercises I did (Strength Training).

My left arm and general grip on that side is a lot stronger than my right side since the stroke but I think this routine is most certainly helping my right arm get stronger. My right hand and arm gets tired and I'll lose the feeling in my hand so when this happens and I'm unable to grip the dumbbell, I will simply put it down and go through the motions of each exercise without any added weight on that side. My butt will start moving to the beat of the songs which makes up for it. 😂 🤣

Sorry..I didn't mean to write so much 🤭 This is my way of procrastinating to get out of doing housework, haha.

'L' ~ Mojave Desert Boonies