Fit, Fab and Over 50

Monday, February 23, 2015

SNOWSHOEING PHOTO DUMP

The weather has not been cooperative. Cold temperatures and lots of snow...just didn't feel up to snowshoeing. Yesterday was perfect. Early in the afternoon I pulled out the snowshoes and went off to Lynn Woods for an afternoon of taking in nature. The fresh air was invigorating. The temperature was warm. I only wore a sweatshirt. If you went off the main trails, the snowshoeing was still good. Here are some of the pictures of my fun in the snow...

Only the beginning...snowshoes and poles ready to go.

The road ahead...

Beneath the trees

Can you see the animal?

Beauty and tranquility of Lynn Woods

Camp Hill, a favorite hiking spot in summer. With the trees bare, you can see to the ocean.

On the hill...can we see the ocean?

Time to head back...

Sunday, February 22, 2015

CHIN UP UPDATE

Part of the reason for this blog is for me to keep track of what I am doing and another part is to hopefully inspire those over 50. I've been consistently involved in some form of exercise for a very long time. I've completed 10 triathlons, done Muay Thai and participated in the Arnold Pump and Run.

Me. Philadelphia Triathlon. Getting ready in transition.

At 57 years old, one of my goals is to do an unassisted chin up. In keeping with that goal, I was hoping to get my ass to Iron Body Studios for the Women's Strength Class. Unfortunately my arm and shoulder were uncooperative.

Saturday morning I had a revelation after spending the morning unable to lift my right arm. I've had this problem before. So, I made an appointment with Kevin Carr, my former coach and current massage therapist for treatment. I forgot he had recommended maintenance for my problem and I suddenly realized how similar this recent problem is my prior one. Kevin Carr has consistently helped with my aches, pains and injuries. He's helped keep me active.

Coach Kevin Carr

Check out Kevin's website here... http://movement-as-medicine.com/

Sunday I woke up ready for a work out. I did a modified version of what I would have done with Artemis without problem. The good news is the chin ups.

Using my bands, I did 2 sets of 4 reps and 1 set of 3. I think I could have done another but felt some tightness so stopped. Very very happy with my progress.

Thursday, February 19, 2015

FOODIE PARADISE

Food should be more than sustenance. It should give us pleasure, create bonds with family and friends and provide a connection with the earth. For example, Italian life centers around food, family and friends. When we eat a well prepared meal with fresh, farm to table ingredients it can be deeply satisfying. You don't have to overeat but just enjoy basic delicious ingredients.

That being said, I love going to small markets whether it be a local butcher, a farm, farmer's market or small family owned ventures.

Pickings from last summer's backyard garden

And there is nothing more satisfying than growing your own foods, coming home from work, heading out to the garden and picking that night's dinner.

Tuscan Market, Salem, NH

The Tuscan Kitchen in Salem, NH is an Italian market that has been on the list of places to check out. As luck would have it on Tuesday, I had to go to Concord, NH on Tuesday. On the way home, I took the opportunity to stop check it out. I found the address on my old Blackberry and plugged it into my very old GPS and before I knew it, there was the Tuscan Market.

There is something very satisfying about shopping in a beautiful looking market with beautifully crafted food. I slowly walked through observing the various stations of bread, meats, bakery items, prepared foods, gelato, and coffee station. There is also a sit-down café.

Home made pasta (Photo from Tuscan Market website.)

The first thing that grabbed my attention were the pastas. They were so perfectly homemade. For dinner, I chose the short rib tortellone. They were packaged with care and with flour to keep them from sticking together.

Forgetting that I had just made meatballs and sauce at home, I checked out their home made sauces. They had puttanesca, brown butter, Bolognese, and San Marzano. I decided on a small container of San Marzano to compliment the tortellone.

The bread station had out samples of garlic loaf which was the best I have ever tasted. No doubt that garlic was added to this bread but it was not overdone. Ultimately though I bought a loaf of olive bread.

And of course there was wine...

I took a chance and purchased this Ruffino...

which turned out to be a hit and a very good value for $12.00.

I grabbed a coffee for the ride home (exceptionally delicious) and thought about putting together the night's dinner. I rode home thinking about all the delicious and quality items at the Tuscan Market.

Eating two short rib tortelloni, a small piece of olive bread and a couple glass of amazing wine made for a very satisfying meal. This isn't how I would eat every Tuesday night or every night for that matter but there are times when you need to make an exception.

Salute!!!

Wednesday, February 18, 2015

SUPER BANDS

Remember a few days ago I posted pictures of these...

My super bands made it to the Y today and I actually used them. It is a good news bad news story.

Good news is I figured out how to get the chins up done at the Y. I did 3 sets of 2. The bad news is I did 3 sets of 2. My goal was 3 sets of 3 reps but I just couldn't get that third one done.

Another win this morning...I always feel uncomfortable when I attempt something new at the Y when it is filled with people and I am unsure how my endeavor will play out.

I still got those chin ups done. Granted it was 5:30 AM. It was not very crowded. I found equipment to stand on that made it possible for me to get my foot into the band. Easy.

So...I was happy that I made this first step. Whoo Hoo for the Super Bands.

The rest of the work out was...

Deadlifts 4 sets of 5
          145 pounds
          155 pounds
          165 pounds
          175 pounds

I rotated in

Kettlebell Swings 4 sets of 10 at 40 pounds
Ab Roll Outs 3 sets of 5

Next up were the chin ups. Followed by 3 sets of 8 fifty pound squats.

At this point my right arm was a problem and it wouldn't let me complete my intended work out. I decided to finish with...

Kettlebell Swings 10 with 40 pounds
Row Machine for one minute

I did the routine for 5 rounds. I tried to mix in the ropes (yes, my Y has ropes.) but the arm hurt.

The morning didn't work out the way I thought it out but I got my work out in. This isn't my official StrongFirst certification training but I need to keep getting stronger before it starts!

Monday, February 16, 2015

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?

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

Friday, February 13, 2015

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