Good morning to my TRIBE! So I wanted to talk about exercise, nutrition, and health today……and specifically mine. I get a lot of requests from women on what I do to maintain a healthy body. And before I start, please don’t think I have it down perfectly! Believe me, there’s always room for improvement! I feel like I’ve said all of this before, but there are always new-comers who want to know.
So ever since I was a teenager, I have exercised. I remember “jogging” as we called it then, around my block. I loved riding my bike, and always loved the challenge of riding it on Sunday to my grandmother’s house. I have loved hiking, golf, waterskiing, snow skiing, tennis, and always my normal workout in the gym. I’ve NEVER substituted any of these activities for a workout. What I mean is, if I have tennis that day, I STILL go to the gym for my workout. Tennis isn’t enough. Which I guess some would say then, that I’m a fanatic? I just function better each day if I get that hour of hard sweat in the gym! And the older I get, I have to WORKOUT MORE AND EAT LESS. That’s just the way it goes with your metabolism. I know……it sucks (excuse me if that word offends you)!
I weigh myself EVERY single morning! This is how I’ve been able to pretty much maintain my weight for years. My weight hasn’t fluctuated really at all…within 5 pounds that is. Now, has my body changed??? YES! I’ve gotten thicker in the waist, and droopier skin for sure! But my weight is basically the same. Some experts say to never weigh yourself that much, because then it can make you obsessive, feel bad, etc. But it works for me, and has ALWAYS worked for me! So I tell women, “Find what works for you and don’t worry about what someone else is doing or saying!” Simple as that!
There’s a statistic out there about your weight, and it goes something like this…your weight is determined by 80% of what you eat, and 20% exercise. And for me, I have the exercise part down!!! The diet part, could use some improvement! My weakness is sugar FOR SURE! I eat it every day! Addicted you could say!! It’s usually dark chocolate! I really believe that if you get too strict about your diet, you’ll eventually fall off of that bandwagon and binge. So I treat myself daily. A nutritionist told me a couple months back that the amount of sugar I ate versus my activity level was JUST FINE. But, I still need to get a bit better!
The foods I eat are basically the same all the time. My diet doesn’t vary, and I’m not a big “foodie”, so eating and trying new foods aren’t important to me. I hate to cook, and don’t! I hate the kitchen, the grocery store, everything! So the simpler, the better for me! I have cereal every day (high fiber) with lots of berries and walnuts. I use organic 1% milk. This is my favorite meal! I’ll have it either for breakfast, lunch, or dinner. I eat lots of green apples with peanut butter (mostly before I play tennis), veggie omelets, avocado toast with an egg, salads with some kind of protein, nonfat yogurt, I love soup in the colder months (non-creamy type like lentil or tomato) and usually with soup I’ll have a grilled cheese on wholegrain bread. When I go out it’s a salad with protein, or salmon. So you see my diet isn’t very expansive! I try to watch the carbs and TRY to watch the sugar! Like I said, not so good at the sugar!!!!!!
My exercise routine goes something like this…
EVERY day I do 60 minutes of cardio, on the elliptical trainer, a treadmill, or a stationary bike. I try to stay mostly on low-impact equipment because I have titanium implants in my feet, and I want to save them for as long as possible! I like to get my heart rate up to the high 130’s to low 140’s. Three days a week I also do a weight routine. This will consist of upper and lower body routines working opposing muscle groups. Lots of squats with arm curls, or shoulder presses. I usually will do a circuit of about six exercises with 8-12 reps of each one. After my workouts I spend AT LEAST 10 minutes stretching (this is called my yoga)! I have tried and tried to fit yoga in to my routine, but it just doesn’t work! I don’t like to substitute it for my normal workout, and so with tennis several times a week and my gym routine, going to yoga too, is just too much! So that’s pretty much it! I probably should mention that I workout very first thing in the morning. Waiting until later is SO HARD FOR ME! And I’m a morning person, so working out at night is a very bad idea!
So…..for now this works for me! I change up the weight routine and cardio mix every couple of weeks. Mixing things up when we workout is extremely important, so your body will constantly be challenged! I believe as I said earlier……make sure you leave room for your treats, whatever that is for you! Being too regimented will just make life miserable. If I eat badly one day or one weekend, then I just make sure the next several days are good! It’s so important to ENJOY life and your family and friends. If you’re constantly thinking about what you’re going to eat and how you’re going to eat healthy in social situations, then too me at least, that’s not a fun way to live!!!!!! So figure out what works for you, make small changes that YOU CAN MAINTAIN, make sure you’re moving, and ENJOY!
I hope that helps some of you get back on track! Small baby steps is the name of the game! Don’t take things too seriously! Have a great week whatever your plans are. We are celebrating a holiday here in Utah, PIONEER DAY! It’s a special day for us as we honor our heritage!
SHOP CHIC OVER 50 TEE SHIRTS HERE!
SHOP WORKOUT-WEAR HERE…
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