Fitness Journey

I’m always working toward a goal that is never reached.

The Scoop

It’s been so long since I shared updates on my fitness journey. Anyone who has followed me knows it is always a thing for me. I always have goals that really can’t be reached. Why? Because always striving to be stronger, fitter, and to feel better is not something you reach and then stop. It is an ongoing, never-ending journey.

I am going to share my routine but not tell you what or how to do things. We are all so different and we know our bodies and what we can and cannot do. What works for one is not what will work for others. If I did some of the things other influences say you must do, I would be incapacitated! Ha Ha! I almost get angry at some of the unsound crap others push on us. Do your reading, test your limits safely, find what makes you feel strong and happy. Period..

Where The Magic Happens!

Welcome to my home gym! Ha! We carved out a little space to put our equipment a few years ago in the garage and I use the space a lot! Here in Arizona in the winter, I open the garage door to the sun and do my workout. It is pure pleasure.

Let me update you on my latest fitness adventure. I have been battling extra weight in my waist for a few years now and ultimately not getting the results I want using my old tried and true methods. I thought I knew my body but things have changed. Things don’t work like they used to. Cutting calories mostly just causes my body to add more weight to my waist. It ain’t playing games either!

I’ve researched nonstop, and I didn’t want to believe all the things data tells us. But a couple of months ago I decided, what could be the down side of trying something new?

The data mostly reports (especially for women post menopause) to prioritize protien and fiber, lift heavy weights and don’t forget cardio. The zone 2 type of cardio, not the overstressing your body type.

Nourisment

My focus starting out was not to lose weight. I was afraid of losing more muscle which is not good at all for my age. So, I determined what the new science says my caloric intake should be, slowed down on the cardio and started seriously lifting weights. I prioritize protein. I shoot for about 80-100 grams per day. Fiber is my next dietary goal and I’m getting about 25 grams per day. Other than that, I eat vegetables (steamed mostly as it is easier to digest) and fruit (mostly berries). I try to really limit any sugar. For bread I only eat real sourdough. Most of the stuff in the store is not made from real starter, FYI. Bottom line I try to eat organic whole foods, not processed food.

Weight Lifting

I learned which exercises were best for me to build muscle. I wanted it to be efficient with no time waisted on exercises that wouldn’t benifit me. Everything pointed to the following compound exercises*.

Bent Over Rows
Sumo Squats
Overhead Presses
Bench Press
Romania Dead Lifts
Tricep Dips and
Upright Dumbell Rows.
I’m also doing Box Jumps both up and down. They strenghten my bones and they are so fun! When I started out I could not jump up onto a 12 inch box without holding on to something. It was fear of falling. I over came that in my first session. Now it is pure joy to jump. I get the same high I used to get from running. I’ve ordered taller boxes so I can move up in height.

I started with five pound dumbells a little over two months ago and have not missed a workout (three times a week). I am now up 15, 20 and 25 pound dumbells. I am extremely strong already.

I was also doing bicycles, planks and other abdominal exercises as well as Bicep Curls in the begining which is good for beginners. As I have increased the weight of what I am lifing I have learned when you lift heavy weights you are automatically working your biceps and core.

I do three sets of each exercise and vary the reps depending on my ability to keep perfect form (usually 6 to 12 repititions). I also go very slow. I do everything possible to avoid injury. I first warm up by doing some pushups and body weight squats.

I will be at my three month mark Feburary 3rd and at that time I think I will add in some sort of lunges but mostly stick with what I am doing. Again, I am extremely cautious too not injure myself. Results don’t show overnight though. It' takes months and even years but I think its worth it.

Pro tip: If you get really sore from lifting weights you are probably not getting enough protien in your diet. I have not once gotten really sore like I did when I was young and would do a really hard workout. You know the kind that starts day two and lasts several days and you can hardly move?

*Compound exercises are multi-joint movements that work several muscle groups and joints simultaneously, making workouts efficient, time-saving, and effective for building overall strength and muscle, unlike isolation exercises which target a single muscle. Key examples include squats, deadlifts, push-ups, lunges, and pull-ups, which mimic daily activities and boost functional fitness.

Key Characteristics & Benefits

Multi-Muscle & Multi-Joint: Engages numerous muscles (e.g., quads, glutes, core in a squat) and joints (hips, knees, ankles) at once.
Efficiency: Combines multiple exercises, allowing for shorter, more productive workouts.
Functional Strength: Improves strength for everyday movements like lifting and carrying.
Higher Calorie Burn: Activates more muscle fibers, leading to greater energy expenditure.
Hormonal Response: Stimulates larger increases in anabolic hormones, aiding muscle growth.
Improved Coordination: Teaches muscles and joints to work together as a unit.

Common Compound Exercises

Lower Body: Squats, Deadlifts, Lunges, Step-ups.
Upper Body: Push-ups, Pull-ups, Dips, Bench Press, Overhead Press.
Full Body/Complex: Thrusters (squat to overhead press), Clean & Snatch.

Compound vs. Isolation

Compound: Squat (works legs, glutes, core).
Isolation: Bicep Curl (works biceps only).

How to Use Them

Prioritize compound movements as the foundation of your strength training.
Incorporate 2-4 compound exercises in your routine, potentially adding a few isolation exercises for specific targeting. -AI

Cardio and Mobility

I walk everyday for 30 minutes targeting my zone 2. I basically walk straight up a hill half the time and then down hill the rest of the walk. On alternate days from lifting I do yoga. It is more focused on stretching, breathing and balance. I have done it for years and maintained amazing flexibility and balance. It is also my meditation. The cool down is the most relaxing experience. And of course my pups always charge in for kisses during the cool down. They have decided that is the best time to lick my toes and snuggle, when I am on the floor at their level.

Next up?

The down side of all this, is I actually have gained a cpuple pouds, but that is normal and I don’t mind. I can feel a difference in my fitness level. I have more energy, I don’t wake up stiff with so many aches and pains, I am very strong and I’m having fun!

I want to challenge myself a little more with cardio. Maybe one day a week I will add in a higher intensity workout of some kind. My VO2 max was high (for my age) last summer because I was really focusing on walking at a higher intensity. It started coming down as I walked less and slower over the last few months so I am working on bringing it back up.

I am investigationg what is called four by four*. Experts say just once a week will do. But I notice for me if I do a brisk walk 30 minutes every day my VO2 goes up steadily. Just missing a week or two, it drops fast.

* A 4x4 workout, often called the Norwegian Protocol, is a High-Intensity Interval Training (HIIT) cardio session featuring four minutes of intense effort (85-95% of max heart rate) repeated four times, with three minutes of active recovery (light activity) between each interval, plus a warm-up and cool-down. It's designed to boost VO2 max (aerobic fitness) and improve heart health by training the heart to pump more oxygen-rich blood efficiently, and can be adapted for running, cycling, or other cardio exercises. -AI Overview