The Scoop

I was so excited for the new year to begin this year that I spent the last week of 2023 preparing for 2024. I am always ready for a new year. For me it is a time of new opportunities. I wait for that feeling to go away with each passing year, thinking as I age, I won’t be excited but so far it has not happened.

This year I hit the ground running. One thing age has done to me is increase my muscle and joint pain. I tried cutting back on movement but that only seemed to make things worse. I had always heard that exercise helped alleviate pain so I got back on the horse and started riding again.

I usually have a few pounds to lose at the beginning of each year and this year is no different. I am up close to ten pounds over where I like to be and I can feel the effects. All my clothes are tight and I think that is the impetus for some of my joint pain.

As usual my first impulse is to complain and whine. But I revisited some of my January posts from years past and was reminded, I must do the work to stay fit and that means not eating junk, to move often, and to stay positive and joyful by being grateful. I know that all sounds cliché but for me it is the truth.

My Fitness Plan

I spent the last week of 2023, implementing my plan to lose a few pounds and improve my mood. As I get older, I have more memories and thus more moments of sadness like the loss of my dog Stella this past October. I had her for 14 years and I miss her every day. But at the same time, I am so grateful for my time with her and am honored that I was the one that got to take care of her. So that is how I am trying to manage my mood. Don’t think of the loss, think of the time and opportunities given.

Exercise

I am walking 6 days a week, and alternating yoga and strength training 6 days of the week. When I am not exercising I am staying busy doing projects or working around the house. I’m not spending a lot of time sitting.

Strength Training: I find that sticking to a strength training program is the most difficult for me because it seems boring. So, I look for YouTube videos of strength training sessions that make the time go faster and make them more fun. These are my favorite channels to follow for strength training: HasFit and MrandMrsMuscle. They have something for every level of fitness and they are fun. There are hundreds of choices and they are free.

Yoga: I find yoga to be my favorite form of exercise and rarely have to push myself to do the practice. I have been using Namaste for years. I do a different routine every day and doubt I will ever go anywhere else. I bought all the seasons from iTunes. I see now you can get it for free on YouTube here. Yay!

Walking: For walking I just head out the door and walk. I go early in the morning when the UV rays are low and I sometimes take my camera so I can take pictures of all the beauty in nature. Some days I walk a mile and somedays I walk several miles. I just make sure I walk or hike with my husband. I find I enjoy listening to music as I walk although some days, I just want silence. There are YouTube channels that lead indoor walking for those who have weather preventing them from going outside.

Nutrition: I have changed my diet some as I get older. I eat less red meat, almost none. I try to get more protein with each meal and I try to eat during the hours of 9 to 5 only. An eating window of 8 to 10 hours is what is recommended for women my age so I follow that.

I eat fish, chicken or turkey, egg whites and all the vegetables I can, along with some fruit (mostly berries and citrus). I have no sugar in my house so on the rare occasion that I have something sweet it is a one-time thing. I don’t deny myself completely but I do take away any temptation. I don’t drink alcohol and I have a soda on rare occasion if I am out and about. I drink black coffee in the morning and then green tea or water the rest of the time. I also stay away from any processed foods. If it is in a package, I don’t buy it or eat it. The only food that I buy in a package is meat and that is always organic. Food of any type I buy is organic.

I try to eat on the daily, egg whites, fish or chicken, olive oil, spinach, broccoli, blueberries, beans, nuts and yogurt. I eat other things but these are always somewhere during the day. I don’t have to eat large portions of these things, just a serving size. I also eat pasta once in while but only after is has cooked and cooled. Studies now show that resistant starches are actually very good for gut health. Read this article here. (FYI, Arnold Schwarzenegger is very informed about healthy aging and I love to read is articles and follow him.) I also love his motto: You Rest, You Rust! Ha ha!

Biggest Change For Me

One of the biggest changes I am making to my fitness plan this year is to focus on getting high quality protein in amounts that fuel muscle growth. Over the years my muscles have shrunk and I am determined to get my strength back. I used this calculator to determine my individual macros needs. It is a little bit of ciphering (ha ha) but it is very precise. Here is a calculator that seems very accurate and does the work for you. It came out with a range for me and I am reaching for the higher end of the range.

My Concerns

Belly fat is an ongoing battle for me and is common for women of post-menopausal age. When I gain weight, it disproportionally goes to my waist. I am also concerned about the diseases of ageing such has cancer, heart disease, bone density and dementia. The number one thing I feel I can do to prevent any of these or at least delay them, is to move.

My dad is 94 years old and still lives alone, makes all his meals, drives himself everywhere and even cuts and carries his own wood for his wood stove and the thing he has always done is move. He has never exercised formally but he also is never sitting. He eats what he wants but he eats a variety and tends to love healthier foods.

Ok that’s my plan and I’m sticking to it! What about you? What is your plan?

My Look

No matter how crappy I feel I still feel better if I am wearing something fun. For this shoot I was wearing a pair of leggings that have a split hem, a half-zip top in a color I adore, a cropped puffer vest and a pair of sneakers that also add a pop of my favorite color. I don’t ignore things that raise my spirit and color is something that change lift my mood almost immediately.

I’m linking same top in several colors and there are more available. I have this top in the black in a small and the orange color in a medium. I like both fits it just depends on my mood. Also linking same vest, it also comes in so many colors. Linking similar leggings and sneakers. I love Lulumon leggings and have several in the flared leg. My favorite sneakers for working out have been Asics for years.