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Fitness, health, and wellbeing 2019 (time for mid-year update)

Runcarla

Veteran

So. How are you doing with your 2019 aspirations for fitness, health, and wellbeing?

My goal is to hit the gym 3 times a week or 13 times a month, in addition to leading an active lifestyle of long walks and days in the garden. I'm close, at 76 days - 2 days short of where I 'should' be. I was ahead of my goal until June, when the weather turned from cold and rainy to sunny and warm - and I spent long days in the garden and had no reserves for the gym. This is not really a bad thing, so I'm not going to beat myself up about it.

I did run out of vitamins, and went without for two weeks. Felt run down and tired. Started taking them again and noticed an immediate improvement in energy levels. Just a generic multi for women 50+. Might be missing something in my diet?

A new month, so I resolve to pick up my gym practice in order to stay on target. I need the weight training to feel my best, anyway. How about you? On target, or time to adjust your goals?

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37 replies

Latest reply was from Runcarla

jill58

Veteran

Need to re-start weight training. I've got running covered with 40 - 45 miles a week. At the beginning of the year I vowed to do weight training 2-3 times a week but as per usual I got side-tracked. I just hate doing it and now, at 61, it's more important than ever. Agree on multi-vitamins. I think they make a difference for me too.

Anonymous

I'm now at a pace/frequency that makes me feel better. 4 days a week on a muscle-building weight based program ( I stream it to a smart tv at home) and 2 days at a fitness studio where I do a variety of things. Then a bike day , and a walk day. I finally feel like I'm doing what I need to after 6 months of uneven exercise. I know what you mean , Carla, about garden and yard work to be really intense , leaving one with little left for anything else. While I miss my yard and garden, I don't miss that completely exhausted and worn out feeling. The multi-vit accidental experiment was interesting - I should pay more attention to how they make me feel.

Anonymous

Right now I feel good about it! I biked today and yesterday. Also swam and tried out deepwater running yesterday. I've been getting back to barre weekly, and run at least once a week.

I have 4 days off for the holiday, so will definitely SUP and pop into any classes at the gym I don't normally get to. Plus the climbing wall challenge course is open Friday-may do that.

Strength training has been neglected though, aside from a bit at home, since Bodypump starts late.

Goals? I completed my first sprint tri last month. I swam 2 mi nonstop last week. For now I want to improve my running and biking, but keep doing lots of other things too! The most important thing for me is to have lots of variety

elpgal

Veteran

You are all so inspiring. I am trying a lite version of CrossFit that is hard to get to but I have been going 3x per week. Vast improvement over doing nothing.

LisaP, can you share deets of your program?

Anonymous

Elpgal - I subscribe to a service called Beachbody ( yeah , yeah , I know ) which has several hundred workouts and programs you can stream onto your tv or iPad . I roll out my yoga mat , pull my dumbbells out from underneath my bed , and away I go . The program I’m doing is called LIIFT 4 - which is designed to build muscle . There are tons of other programs to choose from too - yoga, cardio , shred , etc . I’m VERY pleased with it . 4 workouts a week - 35 mins each .

Sal

Veteran

I have had a relatively good start to the year fitness wise.

My regular week is gym Monday and Wednesday, Run Tuesday and Sunday, Walk Thursday and Yoga Friday. I might miss one each week but usually get in 5/6. Occasional bike rides or weekend walks as well plus some gardening.

Eating is always my challenge and I have been having a sweet stage after my Mum passing away.

It was interesting to go to Italy where the meals are decadent - I indulged in croissants, gelato, pasta, pizza and lots of wine and cheese. I probably lost weight (especially around my mid section) because I walked a lot (20000 steps a day for 2.5 weeks). Here I eat more healthily, go to the gym but walk less....

Jessikams

(website)

Veteran

I also have trouble going to the gym when the weather is warm! I’d so much rather be outside—- when our pollution levels permit it— but outdoor stuff tends not to exercise arms, shoulders, and back. I’m conscious of working those areas because I tend to get aches there, and also my mom broke lots of bones in that area in her older years, so I want to be sure to keep those bones and muscles strong.

On the plus side, I’ve got lots of variety going and I notice that seems to help keep weight off. My nieces have inspired me to try jogging again. They are really fast!!

anchie

Veteran

I envy you all on your fitness progress, I wish I could say the same. At the beginning of the year I set myself a goal to lose 30 pounds by my 50th birthday. I still have 20 days and 3 pounds to go - not sure if I will make it. Maybe adding some exercising program would help me to achieve my goal. I have a free gym in my building but never go there. Any recommendations for absolute beginner?

Anonymous

@anchie if there is a personal trainer working there I definitely recommend that!

It's important to work strength/toning, cardio, flexibility, and balance-and do things you enjoy most of all. Sign up for different types of classes and find which are a good fit.

If it's just some exercize equipment available, but not staffed, find someone to make sure your form is correct for lifting weights. Cardio is important to do intervals. So speed up/slow down or change the elevation/intensity.

Our bodies were meant to move! Many of us have to spend 8+ hours sitting for work-so the more we do when we can, the better. It's not about the weight or shape or a clothing size. It's about feeling better physically and emotionally, minimizing health issues later, and having the physical condition to help loved ones when needed.

anchie

Veteran

suntiger - gym is not staffed, it is just a bunch of equipment that scares me since I don’t know how to use it I never lifted weights and I am not athletic at all. I try to be active just living my life - walking everywhere, carrying groceries, doing chores, etc. I have sit stand desk at work and I also sit on the ball and take walking breaks. We do have exercises classes at work during lunch break like yoga and pilates that I am thinking of joining.

Anonymous

I definitely encourage you to do the yoga and pilates! And the ball is good for doing crunches and push ups (legs on the ball, hands on the floor).

Helena

Veteran

Great post Carla ... Everything sort of fell apart for me to last few weeks so I'm looking towards a health and fitness reboot in the weeks ahead.

Anchie, I've done Pilates and it's very effective for toning muscles! Love yoga too. If you're walking a lot, you're most of the way there; well done.

Bijou

Veteran

TG that is me too. In the last two weeks I have not exercised or trained, but I am hoping to get back on track tomorrow. I do like Nike’s motto “Just do it” because no more excuses.....

I like going to my twice weekly karate lessons and try to go to the gym two times a week as well. Karate is great because it is a whole body workout.

Stagiaire Fash

Veteran

When we moved, I didn't set up an exercise habit, so it never happened, even though I packed some basic gear (swim goggles & zoomer fins, "ab" wheel, suspension gear, yoga blocks) in the bike box when we moved. Miraculously, the 40 lb I took off a few years ago is still gone--I didn't gain over the winter. But, unfortunately, I put on inches around my waist. I'm currently at 31", want to at least get down to 28" like I was when I started at YLF. I'll reevaluate then, but think I'd like to go to 26", like I was for most of my adult life.

I've started muscle-building body weight exercises at a nearby playground where the equipment is amazingly well suited for this. I don't recover as fast as when I was younger, so can't do it as often. Two days in between seems to be the optimal spacing. I want to add in swimming once a week, and then a weekly yoga class. By the time it's chilly outside, I want to have my Murphy bed so I can hang the suspension gear from the ceiling. The indoor pool near us will open back up then too.

Anchie, what kind of exercise appeals to you? I've never tried Pilates, but love yoga because the cues come slowly enough for me to figure out & follow, unlike many classes. At the end of a good yoga class, I feel like I've had a massage. Does the gym have barbells and dumbbells, or machines? Many brands of machines either have good websites or there will be stickers on the machines showing you how to use it & what muscles it works.

Bijou, I bet it'll feel great to get to work physically--get through those emotions!

anchie

Veteran

FashIntern- there is quite a bit of equipment- treadmills, bikes, CrossFit, rowing, and also some weird looking ones where you sit and pull weights I different directions, and some benches and weights and dumbbells, etc

cjh

(website)

Veteran

Thanks for the review prompt, Carla. It’s interesting that you notice a difference when skipping simple multivitamins. I’ve noticed that, too, and wondered if it was just imagining things. I came to think it might be the iron I miss, because I hardly eat any red meat. The rest of our diet is pretty good when I cook at home a lot- many fruits, veggies and salads, lean chicken, fish, turkey burgers and pork.

I’ve done well on my running goals in 2019, after a rough start I blame on bad weather early this year. I run races for training motivation, and not because I win many prizes. Since my age group is usually very small, I sometimes do get a medal in small races! I’ve run four this year - 5Ks for the zoo and St. Pats Day, the 4.37-mile club signature race, and BOLDERBoulder 10K. Thursday is our 4th of July 5-mile, a week later is (hot evening) Dog Days 5K, and a week after that is a 5K in my own tiny town. I will also run a couple of 5Ks in August, and keep up distances of 4-5 miles 3x week to prepare for a 10K the first weekend of November. All good.

Sadly, I’m slacking in lifting, going only 4-5 x month instead of 2x week as I should. Ugh. It just isn’t as fun to me as running, though I know I feel better and look better when I am not so sporadic. Maybe now that it’s July, I’ll turn over a new leaf since I realize the combination of running and lifting is ideal for keeping my mood and energy high.

Other activities such as bike riding and yard work are less routine, but I enjoy getting outside and doing them when I can.

Angie

(website)

Fashion Stylist

You lot are fit, athletic and healthy. I'm impressed!

I don't set fitness and workout goals. I walk everywhere and move all the time. I shop for a living too! No driving. It's a way of life, and I'm thrilled with it.

I am VERY happy to report that three weeks of hardcore hot yoga has improved the RSIs on my arms and wrists enormously. It's miraculous and better than any form of PT, OT or tablet. I'm much relieved.

Anonymous

Angie- that's interesting that hot yoga has helped with your injuries- good to hear!

Anchie - you've lost 27 lbs since the beginning of the year? Fantastic - I am quite sure you can drop 3 lbs in 20 days if it's still a goal. I want to know what you did to achieve the loss? Are you really meticulous with your diet?

I'm finding it all so much more difficult at my age than ever. One needs to be SUPER vigilant in order to stay lean and fit. to the point where it exhausts me and takes all of my mental energy .

anchie

Veteran

LisaP - I am not meticulous with my diet at all. I was just honest with myself and faced my bad habits and weakness. I completely stopped drinking alcohol as of 1. January as my new year resolution. I am not moderator- I just can’t have one glass of wine, so for me it is easier not to drink at all. Same thing with other things that I can’t have in moderation and are not good for me. Like pizza or chips - I can’t have just one slice or few pieces of chips - if I start it will be a whole damn thing so I better don’t take that first bite. I also don’t eat anything sweet but that is easy for me because fortunately I don’t have a sweet tooth, never have. I never eat dessert, which is always difficult to explain, people don’t believe me that I don’t like it (who doesn’t like chocolate?), think that I am depriving myself and I have been forced to eat cake on too many occasions. Why it is not same as with vegetarians for example - nobody would dare to force meat on them. Urgh! Rant over.

Anonymous

Still working out with my trainer. About 2 months ago my lower right back went into a severe spasm the morning after a workout. I suspect it was the sled push, as I was pushing more weight than usual (not much more, but enough I guess to give me a spasm). Continued to workout (modified for lower back) and almost back to normal.

So lower back spasmed, but my back is fine. It is my right glute medius and minimus that are weak and working now on strengthening. Because of the weakness, other muscles not intended to do the work of the glutes kicked in instead and protested that they had to do all the work now.

Funny how a pain in the back can be caused by something else going on in the body!

Stagiaire Fash

Veteran

Anchie, do any of all those devices appeal to you? What are your goals, anyway? If it’s simple weight loss, you could use the bike or rower. They probably have High Intensity Interval Training Programs that would make it alternately harder & easier in a way designed to burn calories. And it’s less boring than the same thing over & over. If you want to use the other stuff, or have other goals, tell us & we’ll make suggestions of how to get started.

anchie

Veteran

Fashintern - I am close to my weight goal, so trying to shift focus from loosing weight to toning. I still have a quite high percentage of body fat, mostly under skin.

Anonymous

Anchie - I'm the very same way. Wine is my achilles heel - and I love a glass at the end of the day. However, that one glass almost always turns to 2, and it's far too many calories and too much sugar. You'd think that would stop me. Ugh. Ok - I'm joining you in solidarity , and in an attempt to better myself. Starting right now .

Jane

Veteran

RC such a good question! I’m cycling at the moment, as I’m doing a trip in 10 days from London to Paris and then back to the french coast. 300 miles in 4 days, with 6 friends.

I’m not anywhere near fit enough. All through May I was laid low with a bad cold I just couldn’t shift.

DH says that it is 30 hours of cycling
(10 miles an hour is so slow - but I’m not sure I will manage more than say 12 or 13 m p h) which makes it seem manageable.

I walk a lot (6 miles most days) and I’m good at just keeping going, so I will certainly need to do just that.

Any words of wisdom or encouragement would be very much appreciated!

anchie

Veteran

Lisa - I am so glad you are joining me. I must admit it was much easier than I thought it will be - I don’t miss it at all. I was missing more a ritual of unwinding at the and of the day then wine itself. So I created different ritual - tall glass of sparkling water with some lime wedges, mint leaves and ice cubes - almost like having a cocktail.
Social pressure is the worst- why don’t you have just one glass - it will not hurt you. But I feel better when I say no.

MsMaven

Veteran

Late April 2018 I did my first three wobbly pushups from my knees. After working with a resistance band and an exercise ball, I wasn't getting any stronger or fitter. I learned it was better to do pushups from a counter, then when stronger, a bench.

Then one day the resistance band snapped in half. Instead of replacing it I worked on more exercises using my own body weight. I read that crunches aren't so wonderful after all, better to do core exercises.

So pushups, plank and working on different plank versions have made a noticeable difference. People my age are advised to have 72 hours between workouts, so I average 2x a week.

I haven't done much walking because of the weird weather recently, but have now added small hill walks. Yesterday after 2x around the park I decided just to try going up the steep gravel road that leads to the high end. (Park is a flat area on a steep hill.) Didn't think I'd get far, but I made it all the way up at a steady pace--just the last 10 feet my heart was pounding.

Surprise--my leg muscles are really strong and carried me right up! The pushups do strengthen leg muscles. I see young guys training by running up that hill over and over, so I'm proud of myself.

Also, my balance is much better. I've had some disequilibrium and a couple of falls--no serious injuries, but I don't want to get a broken hip ever.

One more thing: I was overdue to see the optometrist and finally went for a check up. He switched me from monovision contacts to bifocal contacts. He said when you are older the mono lenses affect your balance. Also the bifocal get better and better. And it's easier to switch between glasses and contacts.

Sal

Veteran

Good luck Jane!! Fantastic fun thing to do with friends.

Great call Anchie and Lisa. I have a few friends who have given up alcohol for similar reasons.

Stagiaire Fash

Veteran

MsMaven, bravo! That’s inspiring to hear.

Jane, what a great active vacation! 10 mph isn’t fast, but 75 miles a day is nothing to sneeze at!

Gretchen

Veteran

Congrats to all on your success!

I set a goal to get my weight down in a way I can live with. Meaning, deprivation means I lose, but I'll go right back once I"m off my "diet". I'm finding it fairly easy to maintain the eating changes I've made, and am happy with my slow but steady progress, measuring by the fit of my clothes vs the scale.

But the return of DD for summer vacation has led to more baked goods and pasta in the house, which are very tough for me to resist. So my goal for the next 3 months is to raise my exercise level so I can maintain or continue to lose weight.

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