WE ARE BETTER AFTER 50 BECAUSE

 

 

 

 

 

There are many reasons we are better after 50.  The most important for me is my increasing ability to lift heavy weights and to feel comfortable and confident in the weight room. 

 

 

After a week or two off from barbell deadlifting (damn you snow), I got back to it today.  I made an attempt at a new PR of 210 and failed but was happy.  Of course, I would have loved to have pulled 210 pounds.  I just didn't have 210 today.

 

The good news and the positive...I got to 205 pretty easily and did 3 reps.  Why did 205, 200, 195, 190 etc feel easy?  I credit deadlifting with KBs.  I haven't been using weight as heavy as my barbell deadlifts.  They are still heavy...up to 175 pounds...but they are different and more difficult.  I was very happy despite not hitting the PR.  It is all a matter of how you view the situation and it was all good. 

 

After foam rolling and warm up, my complete work out consisted of a rotation of

 

Deadlifts

KB Swings

Straight leg sit ups and

Ab roll outs.

 

Then...

235 pound glute bridges followed by KB squats for 3 sets. 

 

I finished with double KB swings and Turkish Get Ups.

 

My intention had been to practice my assisted chin ups.  I bought a one inch band and half inch band to work it at the Y.  I've been doing chin ups on Saturday and they are progressing.  I am getting better.  Chin ups are one of those exercises I never thought I would be able to do.  Now, one a positive note, I believe I will get there.  I believe that someday, sooner rather than later, I will do one without those bands. 

 

Using two similar bands at Iron Body Studios (See the photos below), I was able to do 3 sets of 3, 3, 2. 

 

I know my pictures are terrible.  The plan is to get better at photography but I just don't have the equipment or space to take great pics.  Still I want to share.  Here are the bands so you get the idea.

 

 

Throughout my work out I carried those bands around in this little bag which I am assuming looked ridiculous. 

 

 

 

With great anticipation and a little bit of anxiety, I head over to the area where I intended to set up the bands.  Two guys are using it.  No problem.  I can walk around the track for awhile.  They finish...I head to get the stools so that I can reach the bar and the bands.  Note...I am pretty short.  The stools are being used.  At this point, although disappointed, I decided today is not the day to try chin ups at the Y.  There is always Wednesday.

 

Why are you better after 50?

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Note..."We Are Better fter 50" is available from Amazon.com.

 

 

 

Just Because

You know a heart can be broken, but it keeps right on beating just the same”

That it does. Inner Strength, dignity, perseverance, patience, wisdom become your best friends and you draw a little bit from each bucket every single day.

LINKS I LOVE

I haven't done a links I love for awhile...it doesn't mean that I haven't been loving some links.  Here are a few I would like to share...

Exercise and Movement

I love these articles.  They all discuss carries.  Carries are important in an exercise routine.  I have incorporated a different carry into my daily exercise program and into my off days.

http://www.t-nation.com/training/secret-of-loaded-carries

http://www.girlsgonestrong.com/3-carry-variations-for-your-core/

http://www.t-nation.com/training/timed-carries-for-traps-arms-core

Strong Woman/Supporting Woman/Building Confidence

http://www.barbellsandbeakers.com/2015/01/29/internalized-misogyny-stopping-girl-on-girl-hate/

http://www.takepart.com/video/2015/01/18/this-girl-can

http://iamerinbrown.com/2015/01/on-being-happy/

http://www.glamour.com/inspired/blogs/the-conversation/2014/03/the-top-10-ted-talks-every-wom

http://www.bostonglobe.com/sports/2015/02/07/local-women-tackle-difficult-task-keeping-their-football-dynasty-alive/pFrPziOI2T58f86sAwamdL/story.html?event=event25

Revis just because

Working out at Work - Day 2

 

So, did bringing kettlebells to work this week work?  I think it did.  It got me out of my seat if only for a brief period of time.  My swinging attire yesterday looked like this...

 

 

I did three rounds of one handed swings 5, 6, 7, and 10.  Just like yesterday.

What are hand to hand swings and one handed swings you ask...Today I will show a demo of Hand to Hand demo by Artemis at Iron Body Studios





Let me leave you with the words of Artemis..."Why I Choose Strength."

 "I choose strength because not only does having the patience to train your body to be strong and skilled with iron build character, but also, strength builds confidence and independence.  There is something incredibly empowering about being strong and it helps you to realize that anything is possible."

http://ironbodybyartemis.com/2013/03/28/why-i-choose-strength/

Sitting at work too much? What to do...

Although I exercise regularly and enjoy being active, my job is a sedentary one.  I sit in front of a computer for a good portion of the day.  Tuesday through Friday.

I have tried several strategies to fight sit in one place syndrome.  Previously, I constructed a stand up desk using boxes and cardboard.  Problem was...while I liked standing, I also wanted to sit sometimes but taking a computer on and off a box back onto a desk became a pain in the ass.  That simple.  Occasionally when the back feels tight I will set up the boxes and stand for awhile but it is not a regular practice.  I still think it should be. 

Another strategy I employ is running up and down the stairs several times a day.  I never take the stairs to the second floor unless I am carrying something awkward or big or heavy.

So today, I decided to bring in my 25 pound kettlebell to work and give it a swing. 

I did a set of 4 hand to hand swings in the privacy of my office...I did 10, 12, 14 and 20 hand to hand swings four times.  I did a rest period of 10 seconds after 10, 15 seconds after 12, 20 seconds after 14 and 30 seconds after 20.  I only did it once today but that may increase. 

Did I change...hell no.  I wore my skirt and my leggings but I did take off my boots.  Check it out...

What do you do to fight a sedentary work day?

IT HAS STARTED...

We have all been dealing with a little bit of snow here in the Northeast.  To help you understand just how much a little bit is...this is the view from my front window.

Snow aside, My glass is raised to new beginnings.  (Yes I love toasts but that is another story.)  I am almost officially training for the StrongFirst Certification.  Injuries seem under control.  I have been training with Artemis at Iron Body Studies in her Women's Strength Training class.  She is a great coach and a great inspiration. 

I've enrolled in her Certification Program beginning in April.  What ever happens, happens.  I will give my best effort both mentally and physically and enjoy the process and at the end of the long three day week-end, I will be joyful about what I have accomplished.

It was with sadness that I stopped going to MBSC.  Monday, Wednesday and Friday at 5:30 AM for the past 5-6 years that is where you could find me.  

Swinging kettles, agility drills, benching, bear crawls, Turkish Get Ups, battle ropes and assisted chin ups were all new to my exercise repertoire.  Since I've left what do I miss the most?  

I could push and pull 400 pounds. I felt strong.  It is a great strength and cardio work out.  If you know me, you know that there is a possibility of one turning up at my house.

But...I needed a change.  I needed to be working on a new goal.  I've found the goal and a new place to train.

In addition to training at IRON BODY STUDIOS, I am creating my own programs and training at the Y.  The Torigian Y added new equipment and increased space. 

I set goals and accomplished two out of three.  The bench press is slightly behind.  My deadlift PR is 205.  My glute bridge PR is 265.  My bench PR is 95 but because of injury continuing to bench has been derailed. 

I feel very good about my new fitness path...you can be 57 and get stronger.  You can begin the process of becoming a fitness professional. 

THESE ARE A FEW OF MY FAVORITE THINGS

 

I love small businesses.  I love local businesses.  I love businesses that are selling a product while at the same time trying to be socially responsible. 

Today I want to share a few of my favorite things.  Some are new and some have been part of my life for awhile.

Necklaces

Someone I know had LOVE in their mother's handwriting tattooed on their arm.  I loved it.  It is just such a heartfelt reminder.  Problem for me was that I was not getting a tattoo ever, for any reason.

Fast forward to January...I wanted to get my sister some extra special for her 50th birthday, in December.  In true Pendexter fashion, I did not start thinking about it until January 2015.

I just happened to find Brittney Leigh Jewelry on facebook.  Her specialty is taking handwritten words and creating beautiful pieces of jewelry.  Perfect!!!! 

I had Brittney create a lasting memory for me and my sister.  

From this....

She created this...



And it was perfect.

From her website:
Brittany Leigh Jewelry is about celebrating LOVE. Through personalized, handmade pieces, Brittany creates an emotional connection between jewelry and wearer. The people, moments, and places that make life most wonderful are the inspiration behind every design. Finely crafted with the utmost care and attention to detail, your customized Brittany Leigh Jewelry will reflect your favorite memories for many years to come.

http://www.brittanyleighjewelry.com/


Bombas - Bee Better

These socks rock.  They rock not just because they are comfortable and colorful.  (Check out the pictures.  Orange one is on my foot)  The socks and the company rocks because for every pair purchased, they donate a pair to a homeless shelter.  How great is that.  Right now the site says 278,978 socks have been donated.   

From their blog:  We've partnered with Hannah's Socks, a non-profit whose sole mission is to get socks to those in need. They have a goal to distribute 225,000 socks this year, and we're here to help.

Want to know why they chose the bee as their symbol.  Check out their site

http://www.bombas.com

Live Well 360 Core Gym Bag

https://livewell360.com/

I head out to the gym early in the morning.  I am usually out by 5:00 am.  I need to be organized.  I need a bag with compartments.  I need a bag that is sturdy and holds up well.  I need a bag with great straps.  The Live Well 360 Core Gym Bag is that bag.   I will never ever need another bag. 

My favorite story about this bag is that when I first bought it got caught on a metal piece in the locker at the Y.  I heard what sound like a tear.  I swore and looked at the bag.  Not a single tear or pull was seen.  The bag is a little expensive but the quality is top notch. 

They just showcased a TOTE bag and very, very soon I think they will be selling a back pack.  I will be in on the back pack.  A sturdy back pack with many compartments are what I need for a long hike. 

This is the story of their business:

You've heard the saying, 'Necessity is the mother of invention'? Well, it's true.
Along our road to health and fitness, one thing kept falling short-our fitness bag. And since we demand the best of ourselves, everyday-one more mile, one more rep-why would we expect anything less from our most important fitness partner?
So, we tried every fitness bag that we could get our hands on, determined to find one that delivered. But, nothing fit the bill. This one was too bulky, that one had no pockets, this one looked cheap, that one was too small...
Was it too much to ask that a fitness bag not fall apart, rip, or fray?
That it keep our clean clothes away from the soles of our dirty shoes?
That our jewelry or watch not be relegated to the abyss that is the bottom of the bag?
That we get more than two pockets for our phone/keys/wallet/jewelry?
We didn't think so. We needed a bag that could keep up with us. And since we couldn't find one, we made our own. A whole line, in fact.

Living Proof Gear

Simply, I love the messages and the quality of these shirts.

https://www.etsy.com/shop/LivingProofGear

Walnut Street Café, Lynn, MA

Forget Dunkin Donuts.  Forget Starbucks.  What is better than a local coffee shop that has been in business for over 16 years where they always remember your order, know your name and front you some money when you left your wallet on the couch at home?  That is Walnut Street Café.

They have simple, good, inexpensive food items.  Looking for some music, poetry, a Pain Night, or comedy?  Want to have a beer or wine while enjoying the entertainment?  Walnut Street Café's got you covered.  Check it out if you are in the area.