Saturday, December 31, 2016

Fitness after 50. Week 3. Working with a Personal Trainer

These posts take a lot of courage to write.  Here is the premise.




2016 was quite a year in the health department.  It began with strange, lower abdominal pain and ended with two surgeries six weeks apart, along with a challenging three month physical therapy regime.  Hoo boy!  What a year!  During this down time, I gained a couple of pounds each month.  'Probably normal given such circumstances.   Now that I've been released to work out again, I am not quite sure what to do or where to begin.  If you'd like to read previous posts, here they are

This moment in time is quite overwhelming.  The goal of physical therapy was to get my injured side back to 80%, so there are some balance issues, one side is weaker, and, frankly, quite a bit of fear.  I've decided to write a series of posts about my journey, both physical and emotional.  I am certainly not an expert, but I'd like to tell you what works for me.  What am I?  A fifty something grandmother that enjoys mud runs, heavy lifting, and aerial fitness.  You can expect to see recipes and nutrition ideas along with book reviews, basic workouts, flexibility and running schedules.   I hope I have the courage to talk about the failures and disappointments, too.  We'll see!  Suggestions are welcomed and appreciated.  Right now, I need all the support I can get!

Week 3.

Let's talk about what comes with gym memberships.  Since my physical therapist was asking me to spend time on specific machines daily, I had to look for a gym with those machines in it.  I did some research online and emailed questions to a few locations.  One was found with everything needed, so I asked for a tour just to be sure.  The poor owner seemed a bit startled when I wobbled in with my big crazy brace.  He asked lots of questions during the tour and offered to write a plan for me, at no charge.

This is a very common practice.  If your gym has a "Get Started" free session with a personal trainer, take advantage of that!  If you went to a hardware store and weren't sure about hammers, you'd ask someone that worked there, right?  If you went to a craft store and were confused about glue, you'd find an  associate in one of those smocks, right?  Same things goes for gyms.  If you're uncertain, ask one their employees.  Not only will they answer your questions, they are comfortable demonstrating correct form.  Is it easy to ask for help?  Nope.  Well, at least not for me.

Allow yourself to be a beginner.  

It's OK to not have all the answers.  Really!

(That pep talk was totally aimed at me!  I'm not very brave these days!)




This trainer had LOTS of questions for me about my injuries, surgeries, and wanted to read my physical therapy protocol.  After a bit of time with the protocol, he suggested a full body workout plan focused on range of motion with strict instructions to begin slowly and immediately stop any movement that made me uncomfortable.

Monday, Wednesday and Friday

5 minute warm up of my choice (usually slow stairs or stationary bike)
Body Weight Squats - 20 reps
Push Ups - 15 reps
Hip Bridge - 20 reps
Assisted Pull Ups - 15 reps
Body Weight Lunges - 10 reps on each side
Plank - 30 second hold

Complete Circuit 4 to 7 times

Tuesday and Thursday

Stairs - 10 minutes
Row Machine -1000 meters
(rowing slowly, focusing on full range of motion especially in my lower body)
Stationary Bike - 20 minutes


Before attempting, I ran all of it past my physical therapy team.  They gave their blessing, but repeated the trainer's warning to begin slowly and immediately stop any movement that made me uncomfortable AND reminded me these movements were in addition to what they requested.  ;-)

This plan was a good tool for me.  I definitely needed a specific set of exercises to get me past my fear of moving again.  When I first began, I could only crank out three rounds.  It wasn't painful during the workout, but I was somewhat sore the following day.  Nothing horrible, just my muscles adjusting to the exercise.  On the days the trainer happened to be in the gym at the same time as me, he would ask how I was feeling.  One morning he noticed I was leaning toward my strong side when doing squats.  He kindly let me know and gave some helpful tips on staying balanced.  His support was really nice.

If gyms are not for you, for whatever reason, I found a book and a couple of videos for beginners.  If you choose one, will you please heed the warning to begin slowly and immediately stop movements that are uncomfortable?  I said "Please".  ;-)









My public library offers several fitness videos, and, of course, has a nice selection of books about different types of exercise.  I always check my library first!  ;-)

Have you ever taken advantage of a free session with a personal trainer?  If so, what was your experience like?  If not, what do you think would be most helpful?

;-)  -Marci

Friday, December 30, 2016

Link Party Feature!

Super exciting news today!  My post on how to sew your own





Fingerless Gloves

is being featured today at The Really Crafty Link Party on Keeping It Real!

What an honor!  Thank you, Teresa!

;-)  -Marci

Thursday, December 29, 2016

Hiking with Herons and Sail Boats

Sunshine and fresh air rejuvenate in a way nothing else does.


We love hiking, especially as temperatures dip.


For these photos we had just stepped out of our car and were still right next to a highway, but the heron and sail boat somehow made the traffic noise fade away.


The lovely boat was pretty far away.  It's nice to use the zoom option on our camera!


I don't know how to tell if herons are male or female.  This one was finding some nice snacks at the spillway.  We watched for quite a while.


This one wasn't shy at all.  We were pretty close.


The sail boat was so pretty gliding around the bend.

These photos were taken just outside Independence, Missouri at Blue Springs Lake.  We were there Labor Day weekend after one of my surgeries.  Our little walk kept us close to the car in case I started feeling weak.  We didn't stay long, but had a lovely time.

What are your favorite outdoor activities?

;-)  -Marci

Wednesday, December 28, 2016

Features for Wrapping Up the Holidays

I hope you enjoyed the Winter Holidays with your friends and family.  If you'd like to hear about how we spent Christmas Day, just click HERE!

  It has been so much fun co-hosting the 



We are each choosing at least five features from the party.  Here are mine!




 




Easy Christmas Ribbon Bookmarks

Feature #5.  Scrap Fabric Gift Tags

How to make Christmas gift tags with small scraps of fabric and cardboard offcuts ~ Threading My Way

Merry Everything and a Happy Always!

;-)  -Marci

Tuesday, December 27, 2016

Are you ready to party? Tuesdays with a Twist #193

Our News This Week...  Christmas is such a sweet time with family.  Our daughter and son-in-law have four children of their own, plus they are foster parents.  Two teenagers were added to our family in December, one on December 21st!  We have learned to be very flexible.  It doesn't even phase us anymore to race for gifts at the last second for a child we haven't met yet.  Keeping the presents equal is incredibly important to us.  Kids are kids.  They just want to be treated like anyone else.

We loaded our sleigh ;-) and enjoyed a lovely day at our daughter's home.  I found some fun little poppers to take with us.  As we were feasting, each of us popped open one of the poppers, read the joke, showed everyone the silly little toy inside, AND wore our goofy paper hats.  This kept the conversation light throughout the meal with lots of laughter.  It was a great Christmas!

'Wishing all of you a very Happy New Year!

These sleigh bells were tossed together with some burlap ribbon and hang on our front porch  ;-)

Wrapping Up the Holidays

link party I am co-hosting has officially ended!  It was so much fun with gobs of links.  I hope you can come back tomorrow and see my chosen features.


How has your week been?  I can hardly wait to see your links today!




Each co-host will be sharing her own picks for Features. This gives everyone a better chance of being chosen.  Be sure to check all of our blogs!

Choosing features never gets easier!  There are so many impressive bloggers visiting each week and they post about all kinds of interesting topics.  I absolutely LOVE this   Evergreen Vintage Tablescape

evergreen vintage tablescape and mini rosemary wreaths

from Cecilia at My Thrift Store Addiction!

     If you have been featured we'd love for you to grab a button.


We all love comments!  Please hop around and show some love!

The party starts every Tuesday at 7am EST and will continue until Friday at 11:59pm.  Feel free to stop back any time and "like" your favorites.  Please visit other blogs if you have a moment. 

All family friendly links are welcome.  Share older posts as well as new ones.  No limit on links!
*Pictures should be your own*  By linking up you give us permission to use these photos
 (with proper link backs) in our features.  Let's party!

;-)  -Marci





Friday, December 23, 2016

Merry Christmas

There just wasn't time for sending Christmas Cards this year.  If we had though, one of these photos would have probably made the cover!  ;-)


I'm so glad we finally got a remote for the camera.  It's much nicer than setting a timer and racing to my spot!


This pose is my favorite, but our family and friends seem to prefer the first one.


I always love the ones where we are laughing though.  My husband is the Master of Misbehavior  ;-)  especially when pictures are being taken!  He cracks me up!  Which pose do you like best?

(We get lots of questions about beard care.  We should probably name that thing.  ;-)  It's almost like another member of the family!  ;-)  He is currently using products from 2 Guys Beard Co.)

Merry Christmas, Everyone! 

;-)  -Marci

Thursday, December 22, 2016

Fitness after 50. Week 2. Stair Machine

Is it really time to write Week 2 of this series?!  These take a lot of courage.  Here is the premise for the posts.

2016 was quite a year in the health department.  It began with strange, lower abdominal pain and ended with two surgeries six weeks apart, along with a challenging three month physical therapy regime.  Hoo boy!  What a year!  During this down time, I gained a couple of pounds each month.  'Probably normal given such circumstances.   Now that I've been released to work out again, I am not quite sure what to do or where to begin.  If you'd like to read previous posts, here they are

This moment in time is quite overwhelming.  The goal of physical therapy was to get my injured side back to 80%, so there are some balance issues, and, frankly, quite a bit of fear.  I've decided to write a series of posts about my journey, both physical and emotional.  I am certainly not an expert, but I'd like to tell you what works for me.  What am I?  A fifty something grandmother that enjoys mud runs, heavy lifting, and aerial fitness.  You can expect to see recipes and nutrition ideas along with book reviews, basic workouts, flexibility and running schedules.   I hope I have the courage to talk about the failures and disappointments, too.  We'll see!  Suggestions are welcomed and appreciated.  Right now, I need all the support I can get!


Week 2.

Part of physical therapy was climbing stairs.  I don't remember which week, but I was still wearing my brace, when I was asked to use one of those stair machines that looks like an escalator for five minutes each day.  Specific instructions were given about making sure both legs are working equally.  My therapist did a great job explaining that this might be mentally difficult.  I would need to be very cognizant of what my body was doing.  She asked that I pause and think through what it takes to step correctly.  Head up.  Tummy in.  Step straight up and forward.  No limping allowed.  WHEW!  The first time I looked at that machine, it might as well have been Mount Everest.  It felt

Insurmountable.




 With my brace in the car, I walked into my gym, climbed on board, started the machine, and held on to both side rails.  Level of speed was completely my choice.  Five minutes was all that was asked.  OK.  Gulp!  No limping.  Head up.  Tummy in.  Step straight up and forward.  Yikes!



This is similar to the one at my gym

PHOTO SOURCE

I spent the first 30 seconds at Level 1.  It was OK, so I tried Level 2.  After 30 seconds, my confidence had grown a bit.  Level 3 was attempted for another 30 seconds.  Then I went with Level 4.  This was the right speed for my first attempt.  I stayed at Level 4 until I got to four minutes.  Then I went back down to Level 3. For the last 30 seconds, I bumped down to Level 2.  As I stepped off the machine my weak side was very tired, but I was not in pain.  Maybe Mount Everest was not so impossible after all.  ;-)

This was my 5 minute routine for the first week with the Stair Machine.

30 seconds - Level 1
30 seconds - Level 2
30 seconds - Level 3
2 min 30 seconds - Level 4
30 seconds - Level 3
30 seconds - Level 2


Then my therapist asked for 10 minutes.  OK.  I had gained some strength and could go a little faster.  Head up.  Tummy in.  No limping.  Straight forward.  Can I just say how difficult it is to NOT limp when one side is weaker?  Good grief, Charlie Brown!  It is a surprising challenge to make sure my body goes straight forward and does not rock side to side.

10 minute routine for Week 2 and Week 3

20 seconds - Level 1
20 seconds - Level 2
20 seconds - Level 3
20 seconds - Level 4
20 seconds - Level 5
7 minutes - Level 6, bouncing down to Level 4, as needed
20 seconds - Level 5
20 seconds - Level 4
20 seconds - Level 3
20 seconds - Level 2


Over the course of two weeks, my strength and endurance improved tremendously.  You know what happened next.  My therapist asked for 20 minutes.  Here's how that looks.

20 minute routine, beginning Week 4

20 seconds - Level 2
20 seconds - Level 3
20 seconds - Level 4
20 seconds - Level 5
20 seconds - Level 6
20 seconds - Level 7
20 seconds - Level 8
20 seconds - Level 9
15 minutes - Level 10, bouncing to lower levels, as needed
20 seconds - Level 9
20 seconds - Level 8
20 seconds - Level 7
20 seconds - Level 6
20 seconds - Level 5
20 seconds - Level 4
20 seconds - Level 3


For me, it works best to begin at a very low level and gradually bump up the speed.  I don't like to end out of breath, so I do the reverse at the end of the workout, going down gradually, stopping at a very low speed.  There are days Level 10 feels fine and other days it just doesn't.  At this point, I allow myself to be a beginner and just go with what level I can sustain that day.  On days Level 10 is OK, but I need to catch my breath, I bounce down to Level 8 for 30 seconds and then go right back to Level 10.  On days Level 10 is not going to happen, I gradually go back down the scale until I find the level that is challenging, but not frightening.  Since I am cautious with the speed, listening to my body each day, the stair machine has not been painful for me.  It has been a great tool for strength and endurance.

In case you don't like the idea of a gym, I searched for some options at home.  TARGET actually has several.


Home Version of a Stepper

PHOTO SOURCE

It doesn't have to be complicated.

PHOTO SOURCE

Have you ever tried a stair machine?  What worked for you?

;-)  -Marci

Tuesday, December 20, 2016

LINKY PARTY!! Tuesdays with a Twist

Our News This Week...  The weather feels like December.  It's been cold with a little dusting of snow mixed with just a bit of ice.  I love it when we wake to everything outdoors sparkling in the sunshine!   I like to think of snow as God's glitter.  My husband is finishing the hand made gifts for our favorite neighbors while I wrap the ones for our grandchildren.  It is so much fun to see everyone and pause our busy schedules for just a few days!

'Wishing all of you a very Merry Christmas!


White poinsettias I arranged for our front porch.


Do you have any holiday posts you would like to share?  New ones or old ones are welcome at the

Wrapping Up the Holidays

link party I am co-hosting!  I hope you can join that party, too!  ;-)  It doesn't end until Christmas Eve!


How has your week been?  I can hardly wait to see your links today!




Each co-host will be sharing her own picks for Features. This gives everyone a better chance of being chosen.  Be sure to check all of our blogs!

Choosing features never gets easier!  There are so many impressive bloggers visiting each week and they post about all kinds of interesting topics.  Take a look at this post Lighted Christmas Branches  


from Debra at Dragonfly Treasure!  I love the white branches with clear lights and the ornaments she chose!  Debra even teaches us how to make this pretty vase!

     If you have been featured we'd love for you to grab a button.


We all love comments!  Please hop around and show some love!

The party starts every Tuesday at 7am EST and will continue until Friday at 11:59pm.  Feel free to stop back any time and "like" your favorites.  Please visit other blogs if you have a moment. 

All family friendly links are welcome.  Share older posts as well as new ones.  No limit on links!
*Pictures should be your own*  By linking up you give us permission to use these photos
 (with proper link backs) in our features.  Let's party!

;-)  -Marci





Sunday, December 18, 2016

Cookie Cutters and Snowflakes

It's the most wonderful time of the year!  One of my favorite ways to spend the evening is going for a slow drive to look at Christmas lights!  Our little Christmas tree is placed at our front window so its lights can wink at our neighbors.  I'd like to share it with you, too!



Last year, the lights on our pre-lit trees fizzled!  Only half the lights were working on our larger tree and not a single one would blink on the smaller tree.  I used them anyway last year, but with no lights, they were a little disappointing for me.

This year, I wanted something simple for our tree.  It's a nice table top size, pre-lit with clear lights.  The ornaments are mostly tin cookie cutters and crocheted snowflakes, a few made by my mother. Silver and white balls are tucked here and there, too.


We still have one featuring our Grandson's First Christmas!  ;-)  That one always makes me smile.  Isn't he a cutie pie?!  ;-)  The cookie cutters are pretty big.  There's one in the shape of our home state, Arkansas.


We also have a Razorback cookie cutter, the University of Arkansas mascot!


A simple white poinsettia has been placed at the top.


Merry Christmas!

What are your favorite things about this time of year?

;-)  -Marci

Saturday, December 17, 2016

Book Review: A Gift Book of Herbs and Herbal Flowers

A Collection chosen by
Rosemary Hemphill



A partial Synopsis from Good Reads:  This beautifully illustrated, slipcase-covered book is an evocative array of herb and flower prose, poems, recipes, crafts, and folklore.

My Thoughts:  What a sweet little charmer!  The illustrations are gorgeous and range from lovely vintage drawings to stunning photographs.  On cold winter nights, this book will warm your heart have have you dreaming of Spring!

What have you been reading?

;-)  -Marci

Thursday, December 15, 2016

Fitness after 50. Week 1. A Book Review

2016 was quite a year in the health department.  It began with strange pain and ended with two surgeries six weeks apart along with a challenging three month physical therapy regime.  Hoo boy!  What a year!  During this down time, I gained a couple of pounds each month.  'Probably normal during such circumstances.   Now that I've been released to work out again, I am not quite sure what to do or where to begin.  If you'd like to read about all the crazy emotions I am feeling, please take a look at my post titled


This moment in time is quite overwhelming.  The goal of physical therapy was to get my injured side back to 80%, so there are some balance issues.  I've decided to write a series of posts about my journey both physical and emotional.  I am certainly not an expert, but I'd like to tell you what works for me.  What am I?  A fifty something grandmother that enjoys mud runs, heavy lifting, and aerial fitness.  You can expect to see recipes and nutrition ideas along with book reviews, basic workouts, flexibility and running schedules.   I hope I have the courage to talk about the failures and disappointments, too.  We'll see!  Suggestions are welcomed and appreciated.  Right now, I need all the support I can get!

Week 1.

In the Rest and Heal post, my sweet blogger friend, Sue, suggested I try a book titled Forever Painless, so of course I googled it, found it, and read the free sample online.  I visited the author's website and reviewed short videos on YouTube.  After my detective work ;-) I reserved a copy at my local book store.  ;-)  The book is written by Miranda Esmonde-White.  It is a perfect starting place for me, focusing on gentle stretches and strengthening movements to be done at my pace.  This is the bridge I was looking for!  The plan only takes about 30 minutes each day.  30 minutes!  We all feel crunched for time, right?  So far, these quiet little sessions with Miranda have been very helpful.  I am already feeling less pain and more confidence!

Here is the cover of the book: 



Partial Synopsis from The Publisher:  In Forever Painless, Miranda provides detailed instructions for gentle exercise designed to ease discomfort in the feet and ankles, knees, hips, back, and neck—allowing anyone to live happier, healthier, and pain-free no matter their age.

I'd like to send a big thank you to Sue!  BTW...  Sue is the mastermind of Crochet Addict.  I hope you have time to visit her, too!

OK.  Back to Fitness after 50 on Friday.  ;-)  What do you think?  I'd love to hear your thoughts!

;-)  -Marci

Tuesday, December 13, 2016

Tuesdays with a Twist Party #191 Let's Party!

Our News This Week...  We are well into our Christmas shopping, almost finished, I think.  Quite a few presents have been wrapped and tucked under the tree.  Does anyone else struggle with finding gifts for guys?  I am actually pretty proud of myself this year!  If you need an idea, click HERE to read about what Handsome Husband is getting.  It's something he asked for.  Last night our Labrador Puppies graduated from their first round of obedience lessons at a local pet store.  Overall, they did really well, improving so much over the course of six weeks.  We enjoyed seeing all the other pets, too!  It's a pretty safe bet we will register for more classes after Christmas.  They are such smart babies!


Do you have any holiday posts you would like to share?  New ones or old ones are welcome at the

Wrapping Up the Holidays

link party I am co-hosting!  I hope you can join that party, too!  ;-)


How has your week been?  I can hardly wait to see your links today!




Each co-host will be sharing her own picks for Features. This gives everyone a better chance of being chosen.  Be sure to check all of our blogs!

Choosing features never gets easier!  There are so many impressive bloggers visiting each week and they post about all kinds of interesting topics.  I really like this one about Styling Coats  



from Jodie at Jodie's Touch of Style !  From week to week, Jodie writes about style for women over fifty!  I love her tips and suggestions!

     If you have been featured we'd love for you to grab a button.


We all love comments!  Please hop around and show some love!

The party starts every Tuesday at 7am EST and will continue until Friday at 11:59pm.  Feel free to stop back any time and "like" your favorites.  Please visit other blogs if you have a moment. 

All family friendly links are welcome.  Share older posts as well as new ones.  No limit on links!
*Pictures should be your own*  By linking up you give us permission to use these photos
 (with proper link backs) in our features.  Let's party!

;-)  -Marci






Monday, December 12, 2016

How We Met and Gifts for My Guy

When my Handsome Husband walks into the room, my knees still go weak and my stomach flutters.

I always want him feel loved, especially on holidays, but buying gifts for guys can be difficult!


This year, his beard is long, so I went with selections from


They have some cool options for furry fellows including beard oil and mustache combs.

It's OK.  He already knows.  We've been together 31 years.  ;-)  Here's how I found him!

It's funny what memories are clearer than others.  I can tell you every detail about meeting my soul mate.  He was wearing white Nike basketball shoes, a pair of Levi's jeans, a black shirt, and a black baseball cap with a round yellow logo.  My guy was (and still is) tall with a dark tan and a beard.  There is lots of Native American heritage in his family.

The first time I saw Handsome Husband, my first thought was, "Dang!  That is the best looking man I have ever seen in real life."  He had walked into the restaurant where I was working.  

My first words to him, "Would you like a booth or a table?"
His first words to me, "A table."

On the day we met the restaurant was quiet.  No other customers were there.  After bringing his order, we chatted until closing time.  He kept coming back day after day.


I was (and still am) completely smitten with this man.

I can hardly wait to watch him open his gifts.  What have you chosen for your sweetheart this year?

;-)  -Marci

Sunday, December 11, 2016

Red Tailed Hawk in Flight

Is there anything more majestic than a bird of prey in flight?


We have the luxury of frequently watching red tailed hawks as there is a pair with a nest across the street from our cottage in a grand old oak tree.  Binoculars help us enjoy their adventures.


It's easy to tell when they have chicks as the parents are extremely busy bringing snacks to the nest.


This beauty was photographed at Blue Springs Lake near Independence, Missouri on a short hike.  I wonder how one wing became damaged?


This particular photo makes me smile as the hawk is just barely in the frame.  The very next shot only has half a bird in it.  ;-)  Anyone attempting to get critters (or small children) on camera will understand the difficulty of hitting a moving target and the reason for my smile.  ;-)


We were walking near this waterfall when the hawk circled above us.  The camera was in my hands, so I started snapping as quickly as I could.  Here are a couple more photos of the lake.


It appears to be a "young" lake as there were several dead trees in it.


I am curious about these in particular.  Perhaps they represent an old fence row?

If anyone knows the history of Blue Springs Lake, will you please let us know your thoughts?


To everyone who read and commented on my post

 Rest and Heal

Thank You!  I played around with this hawk photo and my current favorite quote.  The injured wing in flight helps me feel stronger.

;-)  -Marci