Lifting for Life

 I'm going to start writing again.  At the beginning of the year I wrote a couple of blogs; but before that it was literally 9 years ago, crazy.  I've decided that I'm going to get going again and write about Lifting for Life at 63 and beyond.  Lifting is a passion and as I age it becomes more of a passion that I want to share with others.  If at anytime you have a question, you can dm me a @mamaregalbuto on instagram. 

In the above photo, I am showing very slow and precise movement because I've been dealing with a couple injuries.  First was my shoulder (maybe rotator cuff)?  Next came pulled rib muscles because of my shoulder injury.  If you've ever pulled a rib muscle, you know how painful it is.  And finally my neck, which is connected to it all.  I have a bad neck because of 4 rear end collisions; so it doesn't take much for me to have a serious bad neck. My shoulder pain started September 11th and got seriously worse and  painful by the 12th and 13th.  Then, with lots of advil it started to feel better.  Dealing with the pain that I had on the 12th; I was sure that I was headed for surgery.  I didn't do anything specific but I do think it was lifting my very tall, 50 lb standard poodle in and out of the car; basically wear and tear at 63.  

So, shoulder, ribs and neck...shit.  For me, not working out is not an option.  So into the garage (gym) I go where I stood and stared at the weights.  This was going to be tough, because almost everything requires lifting with your arms; even if you aren't working out your arms or not.  Now, luckily I have several machines that can isolate without the need to lift with my arm.  Hmmmmm???????

Okay, so quads it was.  I have a good leg extension machine and I could do some body weight and light weight squats with little impact to my arm.  Since my injury at it's worse, I have only missed a handful of workouts.  The first couple of days I was actually out of state, so it was a natural weight break.  Once home, I hit the gym on the second day.  It's not easy but if I made the choice to sit and wait; wait for my arm, ribs and neck to heal completely; my head would fall to pieces.  It's not good for my mental health not to workout.  Lifting is not an option for me, it's a lifestyle. 

My shoulder has been the fastest to heal.  It's not done yet and I still have to be very careful but it's coming along. I truly believe that working out helps me to heal faster.  So much so, I looked it up and found it to be true.  Makes sense.  I also used red light therapy so not sure if that helped as well.  

• Tissue Healing - Additionally, weightlifting can promote the healing of injured tissues. When an individual engages in resistance training, it can increase blood flow to the affected area, which can deliver oxygen and nutrients to the injured tissues. This increased blood flow can also help to remove waste products from the area, which can aid in the healing process.

credit:  www.weightlifting.org 

I love working out, I love being strong and as we age, being strong is even more important than ever before.  I'll let you know how it goes.  I'm stubborn, so I will win this battle.   😉

Lifting around an injury

                                                    This is my knee.

Last fall while landscaping, I made a very stupid mistake.  I stepped up too high with my right leg to get up onto the slope at the side of our yard.  I didn't do it correctly.  My leg was too high to engage any muscles and the brunt of the lift went all to my knee (I know better).  I felt it and I heard it but disregarded it and continued to work (me in a nutshell).  But the weeks and months ahead were plagued with knee pain.  I've had my fair share of injuries; do a lot of stuff, your going to get hurt sometimes.  

But at 62, an injury takes a whole lot longer to heal, if it will heal.  So I'm probably about 6 months out from the high step up and it's still bugging me.  It is not a debilitating injury but it is most definitely bugging me bigtime.  So I decided to finally go the Orthopaedic specialist to see what was going on. I wanted to know if there was something seriously wrong or if this was something I just have to be patient with. 

Almost all of my injuries have happened when I was doing activities other than lifting.  Skiing, playing on a floating inflatable water park, landscaping, kicking things etc.  Over the years I've had to deal with many different injuries; some very serious and long term.  

Not working out is not an option for me; not even when I have a serious injury.  So, this mean a lot of focus on engaging the right muscles around the injury without further damaging it.  This one is a weird injury for me; I've had two serious knee injuries before this one and this one is tough.  Basically I have damaged my patellar and quadricep tendons.  I over stretched and paid the price.  So bending my knee is what bothers me.  

I am going to go to physical therapy, hopefully they can do something.  But I'm doing a lot of stretching, careful stretching and lifting around it.  Not easy but I will not stop lifting because I don't want my knee to be weak.  I am also wearing a knee brace when I knee to be sure that my knee doesn't give out on me.  Being commited to remaining strong is very important as we get older.  Muscle atrophy is a very real thing; and injuries can really put a wrench into your workouts if you let them.  

Nope, not stopping.

62 - still lifting

                                                                       Back workout

Well, it's been a minute...over 8 years to be exact.  I guess I was MIA for a while, but I'm back and still lifting.  I will be 63 this year and I am working out harder than I ever had.  As we age it is even more important to get started working out or keep working out if you already work out.  It can seem daunting, I know.  Going to the gym can be very intimidating; but, it's one of those things, ya just gotta be comitted to getting and staying strong.  You can totally start working out at home; you don't have to go to a gym at all.  If you are determined, get off that couch and get started.  It just takes will and determination.  

There are a lot of things to consider if you are interested in starting to work out in your 50s or 60s.  You have to be careful, very careful, start slow and focus on form.  I would highly recommend workout bands to start.  If you've never worked out before; they are a great way to get started.  But you have to start moving and lifting if you want to even maintain the muscle that you have.  

It's a fact, as we age, we lose muscle mass which is called sarcopenia and can start as early as your 30s.  There are  many things that happen when you start losing muscle mass but the biggest thing is lack of ability to move safely.  If you live a sedentary life, you will be losing muscle on a daily basis.  This leaves your joints to fend on their own; which often means injury.  If you don't have muscles to help you move on your day to day; you most definitely risk injuring yourself.  

You don't want to fall.  Falling is one of the worst things that happens to many people as they age.  Without muscles to help you move safely; your risk of falling goes way up. If you want to be sure footed, able to lift things (even groceries) and do the things that you've loved to do all your life, get strong and stay strong.  

I've added a couple of things to my workouts in the last year or so that are fairly a new focus for me.  Core and balance exercises are a big part of my daily workouts now.  Decreased muscle and balance make it difficult to have solid stability when moving around and that is where your risk of falling comes from.  Want a strong core? Want to be able to walk around with confidence?  Work your core and your balance and your gonna be a rockstar.  

Each and every muscle in your body helps to move you around safely.  So we need to work them all.  The old saying "use it or lose it" is so very true.  Now up off that couch and let's go. 

Glad to be back.  I'll be posting lots more.    

Lifting weights is smart.

I'm watching the sun come up as I write which is one of my favorite things to do.  The start of a new day.  Where will your day take you?  Mine is taking me to the gym as soon as I finish writing this, downing my coffee and eating my Perfect Bar.

I want all of you woman and men who are nearing 50 and don't work out to lift.  It doesn't matter if you've never lifted a lb. in your life before.  Start lifting today.  We are all going in the same direction and we are all going to lose muscle mass so we all need to "use it or lose it."

The last year has been a challenge for my lifting but I have not stop.  My ankle injury is still present, it is a split tendon and it's not healing so there will be a needed surgery when I have the time for some major downtime recovery, yuck.  The idea of not going to the gym freaks me out.  It's not the actual gym that I'll miss, but whats in the gym.  I love lifting, I love challenging myself and I love being strong.

Just because you are aging does not mean that you can't lift.  What it does mean is that you should be lifting.  All I can tell you is how I feel when I lift vs. don't.  Lifting gives you the ability to do things that you can't do when you don't lift.  Just imagine for a moment, a huge big crane is trying to lift some commercial beams up to high level floors of a building.  Unfortunately the crane is made of light gauge cord.  It can't lift the heavy beams without being damaged.  Right beside that flimsy crane is a big strong crane with strong cables that can do the job and do it easily.

I'm always trying to come up with an analogy that will hit a cord with those sitting on the fence about lifting.  You do not have to go to the gym to get strong, but you do have to lift.  A lot of people I talk to tell me that they walk!  Walking is great but it is just walking.  If you want to get strong you MUST lift.

Age is a number, that's it.  If you have never lifted before, start today.  Getting strong is a process.  You cannot grab a 50lb. dumbbell today and expect to do what the seasoned pros are doing. You have to start small and grow slowly if you want to do it wisely and without injury.  I often hand people weights that seem far too light in the beginning.  It is better to achieve success rather than fail in the beginning.  This helps to create a passion for more instead of suffering from the all too common "this is too hard and I can barely walk."

Well, I'm off to the gym.  Have a wonderful day.  Go lift.

Working out around injuries

Wow, it's been 8 months, where the heck has the time gone?  I've been very busy this year but my workouts have not stopped.  I wanted to blog today after skipping so long without a blog because I've learned so much in the last few months of working out.

First, I want to talk about age related stuff.  Oh ya it's just great getting older, lots more aches and pains.  Anyhow, about those aches.  I've been dealing with some joint pain and injury.  This has meant that I needed to tweak my workouts.  No, it does not mean that I had to stop, just work around the problem.

Working around an injury or weakness teaches you a great deal.  It has taught me how to focus when lifting and even though I already knew that form was important; it is now even more of a focus for me.  

I wish that everyone knew how important form and full range motion lifting is.  I watched a guy at the gym today and shuddered at his workout.  He was lifting weights that he could barely lift.  The range he had to stay in was the joint damage range.  There was no full range muscle usage which meant that he was setting himself up for a serious injury.  First because he isn't building any muscle by only moving within a 2" radius and second because he is solely relying on his joints to do the work.  No muscle = joint injury.  Whether you lift or not, you need muscle to protect your joints.

When I lift around an injury or weakness; I am very consciously avoiding the area and building the muscle around it.  I currently have an ankle injury, a split tendon to be specific.  I could have sat out of working out for a longtime for this one.  But that idea was not even an option.  So, I've had to do a lot of things very differently which has in fact been very educational.  

How do you do your legs without your ankle?  Hmmmmmmm. I'm wearing a full boot so that is protection there; and I am not doing any ankle bending movements.  I am not relying on my ankle for any help, which is very important.  It gets to sit out for a while.  I am doing straight legged movements and using my boot leg.  My focus is on everything around the injury, using each muscle that I can while avoiding the injured area.  It has required focus and a big learning curve.  

No more blindly pumping iron, everything is done with methodical precision.  Working out as you get older is harder, I'm not going to lie.  But not working out makes the day to day so much more difficult.  

My son gave me a piece of advise almost two years ago that changed the way I worked out from that moment.  I have called upon that advise with my current injury.  I was attempting to do full pull-ups, very difficult for any woman.  I could feel the strain in my poor elbows as I struggled, when he said to me "Mom, engage your lats (latissimus dorsi)."  Those four words changed it all.  Stop putting so much strain on the joints and use all the muscles to lift.  It made a huge difference.

Now when I am doing my leg curls, assisted pull-up leg squats or seated leg press; my quads and hamstrings are doing the heavy lifting.  This results in them getting stronger to protect my joints even more. 

A new year, a new diet.

A new year has begun again and with January's arrival comes the "diet" word in many households.  I hate the term "diet" because it is misused all the time.  Diet is what you eat; it does not mean a weight loss diet.  

The gym is also filled with all those who are turning over a new leaf in their life.  There will be people who make it and those who do not; the ones who will start over again next January.  But why do so many people fail?  Many fail because they move too far away from their comfort zone.  Success is often achieved with baby steps. 

If you have a diet filled with processed food, sugar and carbs; then switching over to a diet void of carbs, processed food and sugar will make it nearly impossible.  Making a big diet change can be tough when your body is use to one thing for such a long time and then try to remove it completely.  The mind is a crazy thing and it can sometimes be the obstacle in the way of success.

Getting your head to agree with the new diet can take some time and discussion.  First you have to stop thinking that you are being deprived.  Next, there is no secret pill.  You may need to lose weight or you might just want to eat a better and more nutritional diet.  Whatever your reason for diet change; you need to let your head know what is going on and why.  

You only have one body in this life of yours; why not fuel it to the best of your ability?  When we eat food; it goes through a huge process before leaving again.  If there is no real nutritional value in what we eat then it is not helping to fuel our body at all.  In fact it may be causing damage on it's way through.  

Eating healthy food and loving it takes a new way of thinking.  If your current diet is a junk food base then you will need to teach yourself about the joys of healthy food.  Eating should not be just to quench hunger; we should eat to fuel our body to best it can be.  That means going back to simple and unprocessed.  You can change your palate but it definitely takes time and mind games.  

Yes, I eat things that are not considered healthy; everyone has a weakness or two.  I allow myself to eat indulgent foods, but in moderation.  Often the idea of not being allowed to eat things makes us want them more.  We feel deprived and cannot continue on the new healthy way of eating because of deprivation. 

Eating healthy is a good thing.  Learning to love healthy food is a process.  If your diet has gone down the processed path then you need to step off the road you are on.  You need to sit down and have a talk with yourself.  When you eat a diet filled with nutritional food; you are giving your food that it needs, foods it can use.  You will feel amazing; but it will not happen overnight.  Change is a process, take the first baby step today and the next when you are ready.  Take care of that body, you only have one.     

Body building???

Hell yes, I do.  

I was at the Doctors the other day when she asked me what I do as far as exercise.  I told her that I walk, run and lift.  She immediately asked if I was a bodybuilder.  I paused and pondered... "no" I said, I just lift weights.  So on the way home I thought about her question.  When she asked if I was a body builder, I instantly thought of those steroid man looking women; so of course my answer was no.  But once I started to think about it I thought that perhaps I am. 

Knowing that our bodies lose muscle mass as we age; I am most definitely building my body so that I don't suffer from the effects quite as drastically.  Yes I am a body builder is what my answer should have been; but I also don't want people thinking that I am in the gym to look like those man/women.

Why do I care?  Because I'm not in the gym for a fashion statement; although my daughter has me decked out pretty snazzy via Reebok.  I am not there to get huge muscles nor there to compete with or look like a man.  I am at the gym to stay strong and try to reverse the effects of aging.  At 53 and a recent Grandma of 2 gorgeous little men; I am proud to say that Grandma lifts.  If you don't work your muscles to keep them strong and flexible then you will lose them and end up being a feeble old person at the an age that you should not be feeble.  I have met many people younger than myself who are feeble.  I have met people who think that dieting, losing weight and being skinny is what it's all about.  But asked to do something strenuous and they fail drastically.  

Just imagine how much harder it is to do anything when you have little to no muscle?  Your muscles ache when asked to do even the smallest of movements and your joints suffer under the pressure with no muscle to protect them.  It happens to all of us and you can either shrug your shoulders and say "I can't."  Or you can say "hell yes I can," and get moving.  Starting with very small weights and low repetitions, anyone who is not seriously ill can start to lift.  

So, the other day at the Doctors, I should have replied yes; when asked if I was a bodybuilder.  But the whole image of what many think of lifting weights got in the way.  

Back and back at it.

Back and back at it.  I've been away on vacation and actually took a whole week off of working out.  The first couple of days of our vacation were spent at a hotel so we were able to get a couple of quick weight room workouts in.  But from Saturday to Friday we basically rested.  It's a head thing at this point; I have to literally tell myself that we are resting and it's okay.  When you work out consistently hard you need to rest your body; but that can be easier said than done.  :)

So with a week off we are back home.  Our travel day back was horrible and turned into almost 24 hours when it should have been around 7.  With that behind us we hit the gym yesterday.  Another day off was not in the cards; I needed that just worked out feeling. 

On our vacation we were able to get a few physical activities in.  One was bike riding and it brought back loads of great memories.  I haven't been bike riding in years and years and it felt great.  Riding through the forest, pumping my legs and getting a cardio workout in was a great in-between activity.  I enjoyed it so much that I have decided to get a bike.  

We also got a big walk/jog in through the woods that felt wonderful.  When you are accustom to working out and the feel that working out gives you, moving feels great.  I even got to try out a quick paddle board but due to windy conditions, didn't get on it again.  But I loved it and it will be an activity that I continue as well.  

Taking a rest from intense working out does not mean that you have to stop moving.  I find it hard not to do something physical every day.  The fact is that working out makes moving easier and more enjoyable.  

Hitting the gym yesterday, even when still exhausted from our trip felt great.  That just worked out filling helps to get you going and shakes the sluggish feeling that traveling can leave you with.  It was great to be back in the gym; especially having rested a week.  Exercise is a life style and when it has been solidified there, it will do you good.  Moving does a body good.  

Blasting leg day

Yesterday was leg day.  When I got to the gym I wasn't really feeling it.  You know those days you hit the gym and sort of just do what you have to and then leave?  Well, it started out like that but very quickly turned into "blast the legs" day.  Being that I wasn't feeling it, I worked on my mojo.  I sat on the leg press machine where I start out light and worked up; which is my typically leg warm up.  

I start with 50 lbs and do two sets of 15.  I then move up two plates at a time doing two sets of 12 reps until I get to my highest weight, which is 210.  I could go higher but I don't want to blow out my knees; something definitely worth considering.  I see people on the leg press rack doing insanely heavy weight but if their knee goes, it's really going to go; as in across the gym type of explosion.  So building muscle is good but blowing out joints, not so much.  

After my leg press work I was pumped.  With my power mode back in place I decided to blast my legs.  Legs are strong, far stronger than most people think.  I know that I have a hard time working them out to feel any pain the next day.  Yes they will be wobbly when I really blast them but it's tough to get that next day burn for me.  My legs are the strongest thing on me for sure.

Leg workout 

- My leg press work
- leg extension, start at 50lb and work up to 110lb
- leg curls, start at 30lb and work up to 70
- squats, 4 sets of 15 with a 40 lb bar
- dead lifts 3 sets of 8 with 40 lb bar
- glute press, 3 sets each leg 70lb

Then I worked my abs, bigtime.  

So I blasted and it felt amazing.  Having strong legs is so important, especially the older you get.  Muscle mass helps with balance.  Having strong legs just makes sense; strong legs help you get around really easily.  Stretching and working on balance are also very important.  Doing these three things:  building muscle, stretching and balance work will have you skipping and skittly skatting you through your day to day.  When is your leg day?

Get off

Are you one of those people who step on the scale every day anxiously awaiting the news?  So what does it say?  Are you going to have a bad day or good day?  It all depends on what the scale says right?  You'll either feel good about yourself or bad.  Feeling bad about YOU is bad.  What if you think you look pretty good?  You've been working out like crazy, eating great... you're pumped.  You're pumped until you step onto the evil scale.  Instantly you are sent spiraling down and out.  You look in the mirror and see a fatty.  You thought you looked good, now you don't, now you hate yourself.   Hmmmmm. 

 I don't weigh myself, I just don't.  Recently I was at the Doctors where I knew that I'd have to get on the scale.  I did some soul searching and wondered whether it was worth the fight with the nurse to try to avoid the scale.  I decided against the fight.  Instead I told myself that I wasn't going to care what it said, and I don't.  

We are far more than a number; we should not be measured by a number.  If you want to know, then by all means step up and find out.  I prefer to set my goals by photos of myself  (few that there are) and go from there.  That or I put my jeans on and they tell me what's going on.  Just the other day I put a pair of jean shorts on and could not believe how differently they were fitting me.  They were quite lose but the biggest difference was the fit.  Looser where the fat had left and tighter where my muscles have grown.

Everyone is so concerned with being skinny; losing weight to feel good about themselves.  If you don't like what you see in the mirror, change it.   Don't decide whether or not you are happy by what a stupid scale says.  Do you feel good?  Are you fit and healthy?  That should be your goal, not a number on a scale.  The number you are given from the evil scale has nothing to do with your diet or your exercise.  It simply tells you what you are weighing in at.  You could actually be a very skinny, out of shape and unhealthy lightweight on the scale.  Ever think about that?

Stepping on a scale is a personal decision.  My choice is not to, I don't care what it says.  I care about how I feel and if I am happy when I look in the mirror.  If not then I have work to do.  :)  

Lumber Jacking

Conquered

Yep, today was my day off, sort of.  I was going to do some yoga but then I thought of the tree that needed to be chopped.  I've taken all of the leafed branched off and what is left is the stump and larger branches.  They are all at least 4-5" across and the stump is about 10".  So I decided to take some of the bigger branches down so I can finally get to the stump.  "Easy" she said, now that all the lethal thorns are gone with the leaved branches.  Hmmmmm, not so much.  

Of course it would probably have been much easier if I was using a sharp bucksaw, which I wasn't.  It was easier than the smaller saw I'd been using but I had to saw my butt off to get through one branch.  I do have to say that it was an amazing workout.  I hit muscles that I could never hit in the gym.  After about five big branches my arms were about ready to fall off; so I moved onto pulling the horrid asparagus ferns that are trying to take over my slope.  

Again, crazy workout.  I pulled and pulled and pulled and pulled.  My triceps, lats and upper back felt all the pulling.  My Achilles tendons felt the stretch from working on the slope and my legs got a good workout simply from keeping me on the slope and not flying off  when the ferns let go.  It is very satisfying getting a great workout and seeing progress as far as tree downing and weed removal.  

It is my kind of work, I love it.  This type of task is definitely made easier by being strong.  I remember when we first moved into this house and I'd spent hours on the slope.  It had been a lot harder than it was today; I am in better shape now than I was eight years ago.  Physical chores can seem daunting but if you look at them as a great workout; you can actually enjoy them, maybe.  That is if you are into getting filthy and exhausted.  I love it.  :)

Real food

Part of Saturday nights dinner.  

Walking into the tiny "health food" store near my place, it's packed.  Things appear to be changing.  When I hit the regular grocery store, it is empty.  The isles filled with perfectly stacked processed food sit there on the shelves alone.  People seem to be eating better these days.  Of course not all people but from looking at the crowd ratios, the healthy stores are being frequented far more often, at least here in SoCal. 

As I walked around the VERY tiny area filled with fresh and organic food, it hit me.  Funny how we call this health food; when it is in fact just real food that is good for you.  It is like the term "people food" put onto real food that is given to dogs.  Fresh food is simply real food.  But if we are going to call it health food then we should call what lines the shelves in a normal grocery store unhealthy food, correct?

Everything having to do with humans goes in waves.  The 60s and 70s were horrible as far as nutritional eating.  Much of the fast, corner cutting, preservative filled foods today came from those years.  It was all about simple and easy.  As television grew, so did their advertisements and we bought into them.  But now things are different and if you look around you will see it.

More and more people are turning away from the processed stuff and going for the "real food."  It is a change for the better, most definitely.  Sadly many people have a difficult time finding an option to buy healthy food.  Their town may not have grown enough to have a healthy choice to purchase food in the area.  But where there is a will, there is a way.  

Often when there is only one option for healthy food, the costs are crazy high.  But if you are dedicated to finding healthy foods, you will.  Many farmers are joining up with organic co-ops.

Coop directory service 

Organic consumers

Cornucopia

Organic Valley

There are many, many more.  These few just came up first.  So if you really want to eat healthy and don't have a healthy grocery store option then check out a coop or online distributor.  

The better the food you eat the less of it you need.  It is amazing how little food we actually need compared to what we want to eat when hooked on processed crap.  You may spend more on good food but it is for that one body that is going to haul you around for your lifetime, spring for the good stuff.

Yoga and muscles

Waking up this morning, my eyes were not even open and I could feel my back.  "What the heck did I do yesterday?" I thought to myself.  Climbing out of bed to get my morning coffee, I was still in that fog before you wake up.  Wow, I felt like I'd done 500 push ups.  My upper back felt like it had an intense workout but I couldn't remember what I'd done... That is until I remembered my yoga.

I did a long yoga session yesterday.  I focused on plank moves with lots of variations.  Ahhhhhh that is where my back got worked out.  I've only been squeezing in a few short yoga sessions lately so yesterday's full on major yoga workout paid off.  I felt it and it felt great.  I love the feeling of an intense workout, not too much pain; just enough to know that you did a great workout. 

That old saying "no pain no gain," not true.  You can stay in shape without pain but if you want to build muscles and get stronger there will be pain.  But there should not be too much or you are doing too much.  Muscle pain comes from using muscles that you haven't used for a long while.  Sort of like "hey you, behind the shoulder muscle, wake up."  When you work a muscle that doesn't get much action, they kick into gear.  A little pain and the muscle is better and stronger, ready for the challenge. 

I workout hard most of the time but I've had to cut back on my pulling (rowing type) moves until my elbows heeled.  Yesterday's yoga plank workout really worked my upper back.  I am still amazed at how good yoga is for you.  Not only does it work your flexibility, mobility and balance but it is crazy good for your strength. 

Yoga does not involve any additional weight; only your own that can be extremely tough to lift.  You don't have to be heavy to have a hard time lifting your weight.  It can be tough if you don't do it regularly.  Things like push ups, planks and hand stands are all wonderful strength building moves that simply use your own weight.  Can you lift yourself?

Now, off to the gym, it's leg day. 

It's your skin, love it.

Looking into a mirror can be a crap shoot.  Sometimes you like what you see; other times you'd like to smash the mirror to pieces.  If you really want to see what you look like, look at a photo.  For some reason photos don't lie but mirrors have a habit of telling us untruths. 

Are you happy with the way you look?  It is all that matters, isn't it?  No matter what shape or size you are; you have to live in your skin.  We are given one body and it is as individual as you are.  If you are not happy when you look at an image of yourself then you should do something about it.  Going through life not being happy in your skin sucks. 

We all go through times when we've let things slide.  Life seems to take over and we just don't have time to eat properly, let alone workout.  There are so many things in our day to day that we have no control over; but our body is not one of those.  We hold the reins and we can make our body what we want.  Being happy in your skin is what you are happy with, no one else. 

I don't think that I've ever met anyone who wouldn't like to change one or a few things about their body.  Learning to be happy with who you are can be a struggle.  From my own personal experience, results from working out and eating well is a step in the right direction.  It can change the way that you think completely.  Instead of grabbing a donut and saying "hey I deserve this;" I look at a donut and say, "no I don't want to do that to my body."  I don't want to feel crappy.  If I really want the donut then I'll eat it but chances are these days, I won't. 

Sitting down to a huge plate filled with arugula, beets, cabbage, carrots, dried cherries with a sprinkle of feta on top, makes me feel good.  I want to take care of this one body I've been given.  Dropping pounds and building muscle feels amazing, it is motivating in itself.  You've only got that one body, just like the rest of us.  It is yours to do with what you will.  Think about it.   

Getting strong

Weight lifting, hmmmmmmm.  There is a huge stigma attached to the idea of lifting weights.  As you know, one of the most annoying phrases that I hear is "I don't want to get bulky."  Perhaps many people do think that if you lift weights you will turn into one of those lifters we see on t.v.  The ones who don the skimpiest of suits and bulk around the stage trying to win an award.  But in reality, unless you are willing to take muscle enhancing drugs and starve yourself; you are never going to look like they do. 

What does lifting weights do?  Why lift article from active.com

You will quickly feel the difference when you put your clothes on.  Tightness shifts.  As you build muscle you will start to shed pounds.  Of course this happens much faster if you are eating a healthy diet.  If you eat a very unhealthy diet consisting of too many calories then you will just gain muscle.  But when you eat a great diet and workout, things start to change very quickly.  Places where your clothes use to be tight are no longer.  The fat retaining areas start to get leaner as the muscles build.  You feel more comfortable in your clothing.

Gaining muscle gives you the much needed strength for your day to day.  Everything becomes easier.  You don't have to look all muscled up to enjoy the benefits of lifting.  Building muscle strength is all about getting stronger.  Not so that you can impress everyone by benching 300lbs; but so that you can go through your day to day stronger and more vibrant. 

Now, get up and get to the gym. 

New digs

Photo property of LA Fitness.

We've made the switch and I'm stoked.  We have cancelled our membership to 24 Hour Fitness and joined LA Fitness.  Why?  

24 Hour Fitness has let us down.  Dirty facilities, broken equipment for weeks on end, rundown equipment, no upgrades and a general "who gives a shit" attitude.  They also raised our rates without letting us know that they were planning on doing this.  

Sometimes good things just fall into your lap.  I'd been thinking about changing gyms for a while; I'd been unhappy with 24 but hadn't had the time to look around much.  My sister and her hubby were here visiting recently and he works out at LA Fitness.  So when he went to the gym my hubby joined him.  I had my first visit today, before we signed up and I was pleasantly surprised.  Clean, fresh, good equipment and friendly folks.  I'm in.  

We joined the LA fitness movement; came home and cancelled our old membership.  Onto the new and improved.  A new gym gives me a new spring in my step.  It's exciting to work out somewhere new and I love that it is a huge facility.  As you know I like to get in, workout and get out.  I'm not a jaw wagger at the gym; it is not my social time.  I think I'm going to like it at the new place; but time will tell.  

Sometimes change is a great thing.  

Resting your body

Time off is good.  Your body will thank you.  

I was back at it this morning.  I had a week break from working out, sort of.  My daughter got married last Friday and we had family here for a visit; so, I took the time to rest my bod.  Much easier said than done I have to admit.  I rested but I did do two very small workouts at the hotel in San Diego and a bit of yoga with my sister.  Nothing like I normally do though.  

It's tough, once you are in the "fit" way of life, it's hard to stop. Not that I am fanatic about working out but I have finally reached a place where I am seeing results, and I love it.  Plus I love how I am feeling.

Working out hard is great but resting your body is essential.  I could not believe how amazing I felt at the gym this morning; having rested mostly for a full week.  I had no aches and pains and a ton of energy.  When you work out day in and day out you can sort of burn your body out.  You may still have the drive to go and workout but your body needs to rest.  

My regular workout regime is lifting weights and doing yoga along with a day or two off.  But taking a full week off now and again is a really great idea if you can do it guilt free.  I tried very hard to just take it off and enjoy it; and by the end of the week I was.  The beginning was a bit tough mentally but I stuck it out and had a nice relaxing week.  Like I said I did do a bit of yoga, because my sister does yoga as well so it was great to learn some new things from her.  I also really enjoy working out at hotel gyms if they are half decent so I squeezed in a couple of those.  

My body thanked me for the rest this morning by offering up some amazing power and new found umph.  I also have a new pair of very cool Reebok purple workout pants that my daughter gave me so I was excited to wear today.  New duds are always great.  :)  

Body shaming

 

Yet another new day to be the person you want to be; not who everyone else wants us to be. 

I hate it, I absolutely hate it.  Why do people feel the need to judge others physical appearance?  Feeling good about the way you look is tough, no matter what you look like.   The "if I only were thinner, taller, shorter, curvier" plagues almost everyone.  The "perfect" body is unobtainable.  Why?  Because it doesn't exist. 

Feeling good in your skin should be our goal; being happy with the person who looks back at us in the mirror.  A goal to get and be healthy is important; health yes, but not the unobtainable goal of perfection.  Who says what is perfect anyway?  Who are we trying to impress?  Is there perfection police out there?  Well sort of and their name is the media.  Look at what has happened with Kelly Clarkson these days; it really is no one else's business but her own. 

Should people feel horrible about themselves if they don't fit into a perfect mold?  How you look and feel is all about you and you alone.  If you are happy looking the way you do, GOOD FOR YOU.  You are one of the very few.  There is something amazing about a person who is confident with who they are and how they look.  It is entirely different from someone in pursuit of the perfection that society puts on us all.  Both sexes are targets, men and women are made to feel that they need to be a certain size and shape to dodge the finger pointing.  Life is just too short not to be happy.

Being happy in life means a whole lot more than our exterior shell.  But, we do have to live in these shells so we should make the best of them, right?    We will live out our life in one body; so we need to take care of it and make living in it the easiest that it can be.  That means keeping healthy.  It does not mean keeping skinny, nipped, tucked and tweaked into perfection.  It means eating well and moving.  There is no perfection pinnacle; perfection is unobtainable.  Who are you on the inside?

Eating well and moving will create a happy body.  A strong and agile body will be the fruits of your labor, rock it. 

Claiming equipment rules

Not only do people "claim" machines, they claim weights too.  Honestly.

There should be a list of rules listed on the wall of every gym.  That said there should also be "gym police" to enforce them.  One of the things I hate most about gyms is when someone claims a piece of equipment.  You know those people who put their stuff all around and on the equipment but they aren't using it?  I saw a guy yesterday, grab his towel and walk away from a machine I was waiting for.  As I head towards the machine I realized it was still claimed; even though he'd taken one towel with him he had set up camp around the machine. 

Now, normally when this happens I will use the machine anyway.  YOU CANNOT CLAIM MACHINES.  If you are on a machine, fine.  Claiming a machine for your workout circuit is lame.  If you want to use a machine, leave and come back, fine; then leave and come back later.  You cannot put machines on hold; keeping them out of commission until you return.  It is extremely rude to do so and doing it makes you a lame ass in my opinion.

People do it all the time and if you happen to step in and use their machine when they consider it spoken for, you may hear about it.  I have often used equipment that people have put on layaway.  I get the dirty looks, of course I can't hear their rant because I have turned up my music.  I'm in my own little zone and they can just wait until I'm done.  I in fact am using the equipment, I'm in the moment and not putting the machine on hold.  I'm USING IT. 

I will step in, use it and step away when I'm done.  Some people think that they own the place when in actuality it is a public gym.  Use some common sense folks.    

Better

Working on my shoulder stand while Elsa waits for me to toss her ball, AGAIN!

For several months I have been babying my arms.  I had an injury so I've been ever so careful not to aggravate it; and have been working out everything around the injury.  I took several weeks off but that didn't help at all so I decided to get back at it and it is now better!!!!  I absolutely HATE not working out and even after a mere two weeks off, I felt it.  No, that was just not going to work for me.  So without hitting the injury spot I worked around it (my elbows) literally.  My triceps, biceps, forearms and chest while resting my elbows.  

I'd been pushing it too hard for a while and so my body let me know.  I had what is commonly known as climber elbow injury or golfer's elbow.    Ahhh, age, ain't it grand?  Not always.  :(  As we age we must adjust and be smart about working out.  Admittedly I often push myself a tad hard; I am very self competitive and hate when I can't do something that I could in my 20s.  An injury is your body speaking loud and clear.  "Okay, okay I get it, I'm almost 53," I relent to my body.  But being over 50 does not mean that you stop; no, it means that you get going.  

The less you move the more you lose, fact.  You don't have to be over 50 to lose it either; although for some reason many people think that age and losing mobility go hand in hand.  No, no, no.  As we age we must work harder to keep toned and flexible.  If you don't you will lose it, fact.  The move flexible you are and the more muscle tone you have, the better you feel when you move.  

Getting started can seem daunting but if you take it slow, succeed and see progress then you'll keep it up.  If you look at exercising as a privilege and not a punishment or torture then you'll be more apt to continue.  You will have more aches and pains as you get older just because; but having the body that you want is worth it.  Do you want to be one of those on the sidelines saying "I can't?"  Not me.