Fitness For Women Over 50 - Move It Or Lose It January 2022
Time for a run!
The Scoop
My most read posts for 2021 were my monthly fitness posts so I thought I would start doing them again for 2022.
Oopsie
I did not hit my goals for January. I was so hopeful because last January, I hit it out of the park. I trimmed down belly fat and was running, doing yoga, etc. It was an exciting time. I even did the Dry January challenge which extended through to the summer for me.
But as with life, lots of things came up late summer and throughout the rest of the year and my fitness routine sort of slid out of the picture. Not completely but I let loose on what I ate and cut back on the exercise a little too much. And by July I was having a glass of wine a few times a week.
I felt ready to work hard this January and get back on track and although I did better it was not all that I had wanted. I didn’t get through Dry January and I didn’t exercise as much as I wanted and my diet was more like 70/30 than the normal 80/20 that I try to achieve.
Pick Yourself Up, Dust Yourself Off And Start All Over Again
It is not all bad news though. I did rest my back enough from all the lifting during our recent move and it is much better. I was good at eating lots of fruits and veggies and I did go mostly meatless. All these things set me up for another go around for February. Like I always say, fitness is a journey.
Believe in yourself and remember its a journey.
Big Picture Plan
I read this article the other day and it seems to put together all the things I am trying to improve on in my life. See what you think. At 70 I’m Healthier And Fitter Than I Was At 20 _Here’s How.
To sum it up . . .
Do your own cooking
Don’t eat meat
Exercise daily
Spend time outside
Exercise even if you don’t feel like it
Keep going
Adapt to your body and life
Nurture strong relationships
Stay close to family and friends
Let go of resentments
Thanks for stopping by!
Peace!
My new trail running shoes are awesome!
February Fitness Plan
No. 1
I want to go completely meatless this month, or at least five to six days of the week.
WHY
Vegetarian diets which exclude meat, and vegan diets, which exclude all animal products, have been linked to a reduced risk of heart disease and cancer. Read more here.
No. 2
Make sure I am consuming the following foods on most days for better health and longer life.
Coffee for disease-fighting flavanols
Green tea for polyphenols like EGCG
Mango
Fresh berries
Kiwi fruit for vitamin C and antioxidants
Oatmeal
Sourdough bread for its effect on the microbiome
Hard cheeses such as Gouda, Muenster, and Camembert for vitamin K2
Leafy greens like kale, spinach, arugula, and radicchio
Legumes like lentils, chickpeas, and beans for protein, fiber, iron, and vitamins and minerals
Small tinned fish like sardines, mackerel, and anchovies for omega-3 fatty acids
Tomato sauce for the antioxidant lycopene
Extra virgin olive oil
Walnuts for omega-3 fats, B vitamins, and magnesium
Dark chocolate
WHY
Certain superfoods help the body ward off diseases like cancer and heart disease. Listen to this TED Talk by Dr William Li or get his book Eat To Beat Disease here.
No. 3
Exercise harder which includes running, biking, hiking, lifting weights and more.
WHY
According to a new study, only high levels of activity at least once a week—playing tennis, running, swimming, digging with a spade, or doing hard physical labor as part of your job—appears to help ward off chronic musculoskeletal pain in the long-term.
You can read the whole study in Neuroscience news here.
I’ve already starting 5K training completing week one. I am so energized and excitied to be running again.
No. 4
I will not be intermittent fasting.
WHY
I’ve tried it over the years and it just didn’t seem right for me. My instincts told me not to do it. Recently I found out why.
Studies that collect data on intermittent fasting are done almost solely using subjects with diabetes. Not healthy women after menopause. This is a very important limitation that is never reported and may be detrimental to women like me.
Watch this video, it will surprise you and maybe give you answers as to why or why not it it may be right for you. Calorie Restriction Versus Intermittent Fasting.
I have got to plant something in my pots!
