A Woman’s Maximum Heart Rate-

Like everything else that fits men but doesn’t quite apply to women, they now have a study that suggests the figure to use for getting our maximum heart rate should be “206” not 220 like it is for a man. We also subtract 88% of our age vs. subtracting 80% as was the formula up until now. So if you are a woman 50 yrs. old, you would figure 88% of that. Take that figure and subtract it from the 206, and that would be your maximum heart rate. (Obviously not everyone is the same. This is just meant to be a guideline). Then for maximum efficiency during a workout, you would want to build to 70 to 80% of your maximum heart rate. Since I have been so sedentary for so long, I feel happy to get to 60% while I am just beginning to get back in action. Starting an exercise regimen won’t help if I have a heart attack in the process. LOL

The Importance of Walking

I received this in my email and thought you might get a kick out of it. Since my emphasis has been on exercise lately, I thought it appropriate. enjoy=)

The Importance of Walking

>>>Walking can add minutes to your life.
>>> This enables you at 85 years old
>>> to spend an additional 5 months in a nursing
>>> home at $7000 per month. This is my reason. DWB

>>> My grandpa started walking
>>> five miles a day when he was 60.
>>> Now he’s 97 years old
>>> and we don’t know where he is.
>>>
>>> I like long walks,
>>> especially when they are taken
>>> by people who annoy me.

>>> The only reason I would take up walking
>>> is so that I could hear heavy breathing again.
>>>
>>> I have to walk early in the morning,
>>> before my brain figures out what I’m doing..
>>>
>>> I joined a health club last year,
>>> spent about 400 bucks.
>>> Haven’t lost a pound.
>>> Apparently you have to go there.
>>>
>>> Every time I hear the dirty word ‘exercise’,
>>> I wash my mouth out with chocolate.
>>>
>>> The advantage of exercising every day
>>> is so when you die, they’ll say,
>>> ‘Well, she looks good doesn’t she.’
>>>
>>> If you are going to try cross-country skiing,
>>> start with a small country.
>>>
>>> I know I got a lot of exercise
>>> the last few years,……
>>> just getting over the hill.

>>> We all get heavier as we get older,
>>> because there’s a lot more information in our heads.
>>> That’s my story and I’m sticking to it.
>>>
>>>>>>> AND

>>> Every time I start thinking too much
>>> about how I look,
>>> I just find a Happy Hour
>>> and by the time I leave,
>>> I look just fine.
>>>
>>> You could run this over to your friends
>>> But just e-mail it to them
>>>>>>>
>>>
>>>>
>>> If you don’t forward
>> this to 1 of your friends within
>>>>the next 5 minutes your belly
>>>>button will unscrew and your
>>>>butt will fall off.
>>>>Really…. It’s true Ha! Ha! Ha!

What Really Works for Weight Loss?

Oprah pulling fat

If it was out of the bag?

What really works for weight loss? No this isn’t going to be some sales blog for all my products, etc. I know what works, the same old sage advice “Diet and Exercise”, but what if you know what works, but you just can’t make yourself “do it”? That’s where I’m at. I just don’t have the motivation and some of the stuff I’ve done in the past doesn’t work as well now that I’m older and “post menopausal”. LOL.

I was getting in and out of the shower today and was looking at my body. I know, don’t hate, and I don’t. I just don’t like very much and it doesn’t feel as good as it did when I weighed what I am supposed to. I remembered how flabbergasted I was when I saw the picture of Oprah pulling 65 pounds of fat behind her in the wagon as a representative of all the weight she had lost this particular time. That led me to remember a WeightWatchers leader mentioning about getting a pound of fat and take it home and play with it, feel it, look at it. Yuck! So I was thinking how ugly that 65 pounds of fat would have been if Oprah had unleashed it in the red wagon instead of having it all neatly packed into the bag.

I’m thinking I’m really tired of making the same old resolutions this year that end up not being kept (doesn’t say much for my integrity does it? LOL). I think this year I’ll make a resolution to get more motivated by buying a couple pounds of fat. I can see a roll of fat that runs under my boobs across the front and then it kind of indents, and then the big belly fat below that if I was 30 yrs. younger someone may mistake for a small child growing inside. LOL. But my skin is sort of like the bag around the fat in Oprah’s red wagon. It keeps it somewhat contained. I think it’s time to unleash it and see what it’s really like, figuratively speaking of course. See if that works any better than anything else I’ve tried to stay motivated. Desperate times call for desperate measures. LOL.

Anyone else with any new ideas for staying motivated to lose weight in the new year? I’d love liposuction, but then that would lead to plastic surgery, and then, OMG where does it end?

Oh, speaking of losing weight and good food, I added a link to a food blog today. There is a beautiful recipe for Christmas pudding on there, that if you’ve ever wanted to try it or even see that it’s a real food, this is the place! A ton of recipes. Not all “diet friendly”, but I know how to substitute for most things. Like I said, I know what works, I just may not always do it. LOL.

Happy Holidays everybody, what ever that is for you, and Merry Christmas, Happy New Year for me.

Am I My Mother?

My mother is 78 yrs. old and her favorite forms of exercise are eating and watching TV. She gave up on herself years ago, has gone through some pretty unhealthy times, and is ready to go home to the Lord anytime he’s willing to take her. Like me she has no desire to exercise, although at least I realize some movement is necessary. If she had her way she would never move at all. I quit taking her in her meals etc. as going to the kitchen was the only exercise she got. It wasn’t far from her chair to the kitchen, but she made the trip several times so at least she was doing something.

We’ve been staying in a hotel recently and the ice machine and dining area are both quite a little distance away. We walk over to the dining area every morning for breakfast, me walking slightly ahead leading the way, her in her walker. She quit putting ice in her water. Too far to walk. Finally yesterday I saw her heading for ice and followed behind her. She did just fine. Coming back however, knowing I was there, she’d pause for a moment and then made a point of letting me know her legs get tired. I don’t know why after all these years she hasn’t gotten it that something like that is just an invitation for me to tell her she needs to move more.

All my life my mother has said she didn’t want to be like my grandmother, who used to sit by the broadband radio listening to police calls all the time, rarely venturing out of her apartment. Now she admits that although she said that, she has actually gotten worse than her mother was. Now as I look at my mother I find myself thinking the same thing. I don’t want to be like her, lazy, fat, no life. I want to “live ’till I die”.

I either fractured my back or tore some muscles in it when we were moving. Oh my gosh, such pain. It’s starting to feel much better after almost 2 weeks, but I realize the most painful time is when I get up out of bed. While I realize many of us get stiff as we get older, making the onset of movement a bit painful, I don’t think that is the problem I’m having. The problem I’m having is the extra weight in my tummy pulling on my back as I lay on my side to sleep.

I’ve heard it said of men that have large stomachs when they see a doctor about lower back pain. Many are told most of the pain would go away if they just lost their tummies. I have no reason to think my tummy is any different. So, while I have always said that I wanted to be a “sexy” senior, for health concerns hitting home it’s about time I decided if I want to be like my mother and miserable, or more like a ‘cougar’, you know, one of those older women that look so good and are so active they go with younger men just to have someone who can keep up. LOL. I think right now I’m heading in the wrong direction.

A Reality Check

I went to lunch with a very dear friend of mine yesterday. He’s great because even though he talks way to much, he’s encouraging to me and interested in how I’m doing as well as letting me know how he’s doing. When I’m down I can call him and even when he’s complaing he’s full of energy, enthusiasm, and very uplifting.

For lunch I had a chinese chicken salad with the dressing on the side, and a piece of flatbread ( the new rage). Whenever I eat with him he takes 1/2 of what ever it is he ordered home with him. This has taught me to do the same even tho I have known for a long time that particular diet trick. I just never could bring myself to actually do it.

Yesterday after lunch he tricked me. He knew I had to run by Target to get a couple of things and he said he needed to also, so could we go together. The next thing I know, we are walking to and from Target. Not what I had intended. I had told him last month I was going to be walking, etc. to train to walk the Aids walk with my oldest daughter this year. I suppose he thought he was helping my train.

He forgets that altho I’ve been more active lately, I’ve been pretty sedentary for 2 yrs. He goes to the gym every day or nite, which ever the case may be. Needless to say that although he’s fairly short in stature, I trailed behind him most of the way. Reality lesson? I’ve got a lot to do before the walk in July. LOL

I Love Science And Weight Loss

When you’ve dieted as many times and for as many years of your life as I have, you get to a point where just about everything you hear is the “same old stuff”, which I guess no matter how you cut it, it keeps being the same old stuff because that’s what works.

“Watch the calories. Burn more than you eat.” blah, blah, blah.

Every once in awhile science makes a breakthrough that helps the same old stuff work better or faster. One of those new things is the way we exercise.

I get a lot of health magazines and newsletters. I sell vitamins and nutritional supplements so I like to keep up with that kind of information. Some of the newsletters I get are from doctors that don’t necessarily “conform to the norm”. LOL. They do a lot of their own research, come up with their own theories, and fight an uphill battle until the regular populous of doctors “get it”.  One such doctor is Dr. Al Sears.

I have read his articles and looked at his P.A.C.E. program for exercise for years. His big thing in life seems to be making people aware that cardio is actually bad for your health (heart) and the way we should be exercising for health and weight loss. Now his way of thinking has pretty much taken off. While they don’t tell you how bad cardio for extended periods of time is for you, they are preaching more about circuit training and interval training as a way of boosting your metabolism and burning more fat.

The first one to “get it” was Curves, the gym that was basically women only and you move between resistance training and cardio every 30 seconds. They had everything set up in a circle and you move from machine to running in place to machine to running, until you completed the circle twice. For a beginner, I thought that worked pretty well. If you were more experienced you could always ramp it up.

Now as I look at some of the trainings for these marathon and half marathon runners, they are teaching the interval training. The “Couch to 5K” is a great example of that. It’s where you do bursts of high intensity in between regular brisk walking. This kind of exercise is supposed to strengthen your heart, plus keep your metabolism working long after your done. They say their interval training will have anyone running 3 miles in just 2 months following their plan.

Since getting older and so much more sedentary than I’ve ever been, strengthening the heart is a biggy for me. They say the reason that people run marathons and then kiel over dead when appearing to be in perfect health is that while running, the heart is under constant stress. The interval training “conditions” it vs. stressing it.

Did you know if you just stand instead of sitting one more hour per day, you burn an extra 100 calories? I thought that was interesting.

Also being post- menapausal the things that used to work for me to lose weight aren’t working any more. My body reacts differently to things than it used to. I’ve been using the interval training and the circut training, and I do feel a difference. Now I just need to be a bit better about my eating plan.

Speaking of eating, any body else go to Superbowl parties yesterday where there is much more food on the buffet table than there are people to eat it?

1 Month In- How Ya Doin’?

Well it’s been a month since we all set out New Year’s Resolutions or “goals” if you will. How many have you broken so far? LOL. It hasn’t been that long since my daughter and I decided to do this weight loss thing together, but I was supposedly starting right after New Year’s.

One thing I’ve learned is that when you reach my age, that post-menapausal age, the body can start falling apart in a hurry! I was doing really well going to the gym, even if I don’t like how crowded it gets sometimes, that when I don’t go now my body hurts.

I’ve been involved in a couple of life altering projects this week, and I have sorely, and I do mean sorely, neglected exercise. When I get on these projects I go from “all out” to “burn out” and there is no in between. I have discovered this week that I can no longer do that.

I’ve always griped at my mother about not moving more, and she always says it hurts. My answer to that is if you would move more, you would work that stiffness out and it wouldn’t hurt so much. I know that’s good in theory, but I’ve often wondered if I would practice what I preached. I am. It has finally become more painful not to exercise, than to exercise.

While I know it’s much more rewarding to exercise, that has never been enough to motivate me. Neither has the fact that exercise helps to stave off Alzheimer’s, which worries me but I do a lot of constant learning, etc. so it probably doesn’t worry me as much as it should. I have a very low threshold for pain however and this just might be the answer for me.

As far as the diet part goes, I’ve done well. Not terrific, but well. I have not lost any weight yet, but I think a part of that has been stress, sitting a lot, and then yeah, not being as good as I should be. Once again I will return to Sparkpeople to track what I eat. One of my biggest downfalls is not planning ahead, then I don’t want to quit what I’m doing to go figure something out for dinner. I am still working on correcting that. I started this morning by pulling the ground beef out of the freezer at 8 am. LOL. Now on to find my WeightWatchers recipe to go with it.