Fitness after 50. Flexibility & Free Yoga

So, I've been writing some posts about fitness even though I am not an expert in the field.  What works for me.  They began weekly, but have been pretty hit and miss lately.  It all began as a way to talk about recovering from two surgeries in 2016.

Word of the Year 2014

Fitness after Fifty. Remember to Warm Up

This is my series about fitness.  I am certainly no expert.  Posts will be about what's working for me.  There will definitely be running plans, flexibility, and basic weight lifting.  You can also expect nutrition ideas, recipes, and, well, probably lots maybe a little bit of whining.  ;-)  I hope I have the courage to tell you about the failures.

  If you'd like to read the premise for my journey, that's right here:

Rest and Heal
Week 1. Book Review


As I progressed though, these posts were written.


Week 2. Plan for Stair Climbing
Week 3. Basic Workout from a Personal Trainer
Week 4. Weight Loss Challenge
Week 5. Breakfast Recipe
Week 6. Walking Strategy  
Week 7. Meal Planning and a Giveaway
Week 8. Struggling with Two Setbacks
Week 9. Packing Lunch  

Being on vacation bumped my weekly schedule.

Positive Snowball
Positivity is Contagious
Running Plan for Beginners

Daily Habits

Warm Up

We all know warm ups are important, right?  Honestly, though, if it isn't fun, it's not going to happen around here!  ;-)  Many times, I begin with a quick walk.

When I first saw this dance routine on Facebook, I fell in love with it.  Where do you suppose I could find one of these wonderful costumes?  It is not possible to dance along without smiling.  A perfect warm up for me before yoga.

Here is a video teaching the choreography steps (and shows the dancers without their costumes).  I am so very grateful for the joy of their dancing!

How do you like to warm up?

;-)  -Marci

Spadra Creek Nature Trail

It's not often I am in Clarksville, Arkansas so finding this trail was such a treat!

My job has me in that area every other week for a while, so I went searching for some places to run.



The one on Spadra Creek is just beautiful!

I began at the trail head near the University of the Ozarks campus

right next to this sign.

The main trail is paved and very well lit, but there are lots of little paths going off to the side and down to the water.

Isn't this a curious building?  Does anyone know its history?  I'd love to hear about it if you do!

It's hard to run when you keep stopping to take photographs!  ;-)




How pretty is this path thru the woods?

Dandelion puffs always make me smile!

A charming old iron bridge marks the other end of the trail.

Take a look at the views on either side.

Isn't it lovely?

There are glimpses of the creek throughout the route.

A few streets that have to be crossed to complete the 1.7 miles.

Honestly, that is a negative for me, but traffic stopped quickly and I never felt in danger.

How cute is this bicycle shop?

Spadra Creek Trail is a wonderful place to spend an evening!

Where have you been lately?

;-)  -Marci

Fitness after 50. Positivity is Contagious

This is my new series about fitness.  I am certainly no expert.  Posts will be about what's working for me.  There will definitely be running plans, flexibility, and basic weight lifting.  You can also expect nutrition ideas, recipes, and, well, probably lots maybe a little bit of whining.  ;-)  I hope I have the courage to tell you about the failures.

  If you'd like to read the premise for my journey, that's right here:

Rest and Heal
Week 1. Book Review


As I progressed though, these posts were written.


Week 2. Plan for Stair Climbing
Week 3. Basic Workout from a Personal Trainer
Week 4. Weight Loss Challenge
Week 5. Breakfast Recipe
Week 6. Walking Strategy  
Week 7. Meal Planning and a Giveaway
Week 8. Struggling with Two Setbacks
Week 9. Packing Lunch  

Being on vacation bumped my weekly schedule.

Positive Snowball

Jay and friends encouraging his Mom when she finished her last round of chemo

Positivity is Contagious

Today, I'm sharing another great message from my co-worker, Jay Stewart.  He is such a good family man, very thoughtful to everyone around him.  He challenged himself to do push ups every day for a month.  He began with 40 push ups.  His goal is to add 1 push up each day.  Jay posts videos each day on FB of himself completing that day's challenge.  

So, here is Jay, again!  I really love his last sentence!  

Day 28 of my push-up challenge: 85 push-ups! Yahoo!!!!

I don't want to come across as boastful, but I knew as soon as I started my push-ups today I was going to crush my goal.

Not only did I succeed but I'm getting through them faster (lucky you!)

The reason I share that I had no doubt I was hitting the goal today is this:

I felt good. I was so focused. I was in the freakin' zone. And you can have the confidence too!

I've been praying before and after these challenges, but not asking to succeed but that my actions reach you!

Today, I just had this confident feeling that we were going to crush the goal and encourage some friends.

My wife is becoming increasingly supportive of me through this journey. You all know how amazing she is.

But it's helping me...and it's kind of a funny way it's working.

By submitting myself to this challenge I feel that I am becoming a more positive minded person, and encouraging friends and family. And then my loved ones show this unconditional support and love to me through this, which is, in turn, encouraging me even more to keep submitting to the challenge. Which is increasing my positivity. And so on!

What if one of you tried this with the support of your loved ones?

As many of you know, my mom had a challenging year.

But dude, she fought! Every single day!

And she had tons of positive support!

And it encouraged her on those mornings she didn't want to get out of bed.

Which encouraged us to support her more!

Which led to more positivity.

Friends, it's contagious. Positivity.

Even at our weakest, it fuels and spreads like wild fire. The bigger it gets the more energy it produces.

Let's spread some freakin' positive vibes! 

Fitness after 50. Week 5. A Breakfast Recipe

So this is my new series about fitness.  I am certainly no expert.  Posts will just be what's working for me.  A 50-something grandmother who enjoys mud runs, heavy lifting and aerial fitness.  There will definitely be running plans, flexibility, and basic weight lifting.  You can also expect nutrition ideas, recipes, and, well, probably lots maybe a little bit of whining.  ;-)  I hope I have the courage to tell you about the failures.

  If you'd like to read the premise for all of this, take a look at these previous posts.

Rest and Heal
Week 1.
Week 2.
Week 3.
Week 4.

This week, not only do I have recipe for you, I have a goofy story, too.  'Hope it makes you laugh!  ;-)

My go-to breakfast most mornings is a Green Monster Smoothie.  'Not sure where that name originally came from, but I've been making these for ages.  Here's my version of the recipe.

Green Monster Smoothie

1 cup frozen spinach or kale

1 cup vanilla soy milk

1 egg (fresh from my back yard)

1 cup frozen or fresh fruit

First I toss the spinach, milk and egg in the food processor and give that a good 10 second buzz.  Then in goes the fruit for processing.  If a bit of fruit doesn't get pureed, no big deal, but a hunk of green stuff makes me grumble.  ;-)



This smoothie may be a crazy green color, but tastes great!

Grocery Coupons

Now for the goofy story I promised.

This morning I get ready for work and head to the car.  I'm carrying my laptop bag, my gym bag, my purse, my lunch box AND my Green Monster Smoothie because I don't like making two trips.  Making two trips is for sissies, right?  ;-)  I set the smoothie on top of my car while everything else got loaded.  Somehow, when I grabbed the smoothie to get in the car, I spilled a big green glop down the window and door of my white car.

Big green glop.

Anyone who saw it must have wondered what kind of birds fly over my house!

Do I have time to immediately wash my car on a work day?  Of course not, don't be silly!  ;-)  Any time I noticed the goop in my rear view mirror, it totally cracked me up.  I was busting out laughing all the way to work.


What do you like for breakfast?  Have you had any mishaps lately?

;-)  -Marci

Fitness after 50. Week 4. Weight Loss Challenge

New Year.  New Me.

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

Rest and Heal
Week 1.
Week 2.
Week 3.

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 who 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 4.

There is a "Biggest Loser" challenge at work that began January 2.  It lasts for three months.  Here's how it works.  To participate, each person pays $5 per week.  Every Monday we all weigh on the same scale in a quiet hallway, as time allows between conference calls and such, at breaks, or lunch or whatever.  (there has to be a witness for the first week and the final week)  Next, each participant emails their weight to Casey The Organizer.  No one knows that number each week except you and Casey.  Then, The Organizer emails everyone a spreadsheet that shows percentage of lost body weight.  At the end of three months, whoever is in second place gets their money back.  The First Place Loser gets the rest of the money.  Depending on how many participate, it can be quite a chunk o' change!

Interestingly, there are two factions that participate in The Biggest Loser Challenge.

Grinnin' Group 1 is very encouraging and sweet.  On certain days of the week, they organize Salad Day.  Each person brings a salad ingredient.  All the items are tossed together for a very tasty and affordable group salad.  Everyone digs in and enjoys a low calorie lunch!  These folks walk laps around the building together, talk about anything that is helping them, and celebrate even the tiniest successes.

Grumpy Group 2 is surprisingly competitive, and frankly, kind of mean.  They don't tell any of their weight loss secrets and can be pretty snarky.

Just to be clear, this girl is definitely a member of Grinnin' Group 1.

Positive people, positive results.

However

I am motivated by both.

When a negative comment is directed at me, outwardly, I am as polite as possible and just laugh it off.  When the mean remark is directed at one of my buddies, outwardly, I smile and help deflect.  Inwardly though,

I seethe.

Snide remarks?  When we all have the same goal?  Why?  I don't know, maybe it is the money.

At this point in time it's hard to know what is

realistic

for a weight loss goal over three months.  Somehow I feel betrayed by my own body.  It got injured and it needed surgery.  The darn thing is definitely taking its time healing.  So, I think my approach should be one of gratitude.  I plan to be grateful for any pound lost and every nutritious meal or snack chosen.  Decision by decision.  Bite by bite.  I hope I show kindness for Grinnin' Group 1 as well as Grumpy Group 2.  More importantly, though, I hope I show

kindness for me.

As always, I would love hear from you.  Have you ever been involved with a weight loss challenge?  If so, how did it go?  If not, what do you think of the idea?

;-)  -Marci

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

Rest and Heal
Week 1.

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

Rest and Heal, Then Begin Again

Heal yourself first.  The rest will come later.

When I am resting because my body is weak, I need to remember that I am not wasting the day doing nothing.  I'm doing exactly what I need to do.  I'm recovering.

It's been quite a year.  My health has not been great.  After two surgeries and lots of rehab, my orthopedic surgeon has released me to begin workouts again.  One month earlier than expected.  Yay, Me!  I feel like a bird freed from a cage...

...but afraid.  I feel broken.

I did not expect mixed emotions at this point.  Somehow beginning again feels very daunting.  My confidence is nowhere to be found.  I've felt this way before.  In April 2002, I ran a half marathon.  In July 2002 I was diagnosed with an early stage of cancer.  Key words.  Early Stage.  One surgery took care of it.  No chemo.  No radiation.  My doctor released me to run again, but I didn't.  I felt defective.  It was almost like grieving something lost.  I shunned fitness options for eleven years.

That can not happen again.

With that cancer lesson under my belt, I'm reaching out to all my fitness buddies asking for their help.  It's hard to explain how much I need them right now.  I've also decided to write a series of posts about it in hopes of working through these strange emotions along with the physical challenges.  My readers are awesome!  I know I can count on y'all to rally behind me.

Lots of encouragement is needed.

I plan to write about my fitness plans and how they are going.  Did I mention I need lots of encouragement?  Please help me.

'Not sure what I will call this series.  I am certainly no expert on fitness.  It will just be what happens to be working for me.  A 50-something grandmother who enjoys mud runs and heavy lifting and aerial fitness.  There will definitely be running plans, flexibility, and basic weight lifting.  You can also expect nutrition ideas, recipes, and, well, probably lots maybe a little bit of whining.  ;-)  I hope I have the courage to tell you about the failures.

That's as far as I've gotten on the decision making process.  I'd love to hear what you think!

;-)  -Marci

The Day I Almost Died at the Gym

I have to tell y'all what happened at the gym this week.

We all have a favorite treadmill, right?  I hop onto the very last treadmill 'cause it's my favorite and start my run.  I am just getting into a rhythm at around 3/10 of a mile, when out of nowhere, something lands.

ON.

MY.
 
HEAD.

I simultaneously grab It, throw It, leap onto the side board AND hit the emergency stop button.  All at the same time.  At this point, my heart rate is elevated.  I turn to the man three treadmills down, and using a loud, shrill voice that he may or may not have perceived as shrieking, said, "Did you see That?!  What was That?!  It landed.

ON.

MY.

HEAD."

All the while, I am frantically searching for It, thinking, oh, I don't know, Killer Wasp?  or maybe Angry Tarantula?  Then I saw It.

A little green katydid.

Whew!  What a relief!  I captured It and released It into the wild.  OK, actually, I released It into the parking lot in front of my gym.  You'll be glad to know the facitily is safe once again, but there was no way I was getting back on that treadmill today. 

Oh, and to man three treadmills down...  I am so sorry about interrupting your peaceful workout!  There was a surprise katydid

ON.

MY.

 HEAD. 

;-)  -Marci

Pig Trail Mud Run

 

 

 So.  Much.  Fun.

 

 

This is what I was doing last weekend.  Another 5k plus obstacles.  We had mild storms and gloomy drizzles all week leading up to the event, and it was a rainy morning.  There were the man made muddy obstacles along with muck that just comes from having a wet week.

I was supposed to participate with one of my workout buddies, but at the last minute, something came up with her daughter and she couldn't play in the mud.  It took quite a bit of courage to attend by myself, but I REALLY wanted to do this thing, so by golly, I did!  Yay, me!  That may have been the toughest challenge of all!

 

My rope swing was a thing of beauty!  I made it all the way across that puddle AND landed sort of gracefully on the other side!  I was so surprised!

 

I don't remember how many obstacles there were, but each held its own challenges.  This event will definitely be on my To Do List again next year!

 

Had.  A.  Blast!

;-)  -Marci
 

 

 If you don't have a sense of humor, stop scrolling!  If you don't enjoy reptiles, stop right here.  No, really.  Stop. 

OK.  Here we go!

After completing all those obstacles, I couldn't wait to see if any of the photos matched my athletic brilliance.  ;-)  The email came with the photo gallery link.  I pounced on it.  Well, the very first photo was this one! 

YIKES! 

I was there!  Right there in that mud pit!

 

 If you look closely, you can see it is a plastic snake, but DANG!  Whoever staged this photo and put it in the gallery... 

ha ha ha

{GULP}

Gee!

;-)  -Marci



Between The Lines Stone Cottage Adventures

Fitness is something I am using to battle my insecurities over my last birthday.  THIS POST talks all about it.  I'd love to hear your thoughts on the topic!

Something else that is helping is an awesome blog series from Katherine's Corner called

 

Between the Lines.

 

It's all about introducing bloggers over the age of 50 that you should be following.  I am so grateful to have squeaked into that category!  Katherine's blog is lovely and I am actually being featured there today!  I hope you'll visit  Katherine's Corner often and meet everyone else!  Many of the featured bloggers have been new to me and I definitely should be following them!

 

Cavanal Killer 8k

 

 

 Participating in the Warrior Dash was CRAZY fun, but it also showed my weakness for running up long sloping hills. 

Last obstacle of Warrior Dash Tulsa 2016

   My amazing friend, Angie, is quite a dedicated runner.  I asked her for help on hills.  She suggested we run the Cavanal Killer 8k in nearby Poteau, Oklahoma.  Yep!  That's 5 miles.  Straight.  Up.  A hill.

Wow!  Isn't Angie helpful?!  ;-)

Let me tell you.  The spectacular view is worth every single step!  You start getting glimpses of it around Mile Marker 3.  No wonder Poteau Chamber of Commerce invites everyone to come!  Cavanal Hill is beautiful!

 

 

Here are some race photos.




 

 A team of fire fighters, as well as police officers, completed the race in full gear.  I am embarrassed to admit I sometimes forget how much training goes into those professions.  What dedication!  Thank you to all service men and women!





Crossing the finish line in 1:19:16.  Out of about 1200 participants, my time was #97!  I went into the race knowing I was not prepared for running 5 miles straight up a hill.  I was hoping for 15 minute miles.  My average was just over 16 minutes.  That works!  What a hill!





Still standing!  Still smiling!

 

'Sending a huge "Thank You" to Miranda from Indiana who was kind enough to share her music with me!  What a great play list!  She and I happened to be going the same pace and had a nice visit as we moved along the steep coarse.  We have lots in common!

 

An even bigger "Thank You" to my amazing friend, Angie, who totally delivered on my request for help with hill work!  Wow!  She takes helping very seriously!  ;-)  LOL!

If you can make it to the Cavanal Killer 8k, GO!  It is sponsored by the Poteau Chamber of Commerce.  The event is very well organized with lots of aid stations.  They also have really sweet volunteers.

There were several motivational posters along the route which is really nice when you are slogging straight up the World's Highest Hill.  My favorite said,

 

"It's a hill.  Get over it!"

Here's something I learned from this race that you might find interesting.  Mountains are 2,000 feet and above.  Hills are 1,999 feet and below.  With Cavanal Hill being 1,999 feet, that makes it the World's Highest Hill.  Cool, huh?

 

;-)  -Marci

Remember to visit Katherine's Corner and meet these lovely bloggers!