Creating my "Right for Me Right Now" exercise program

Throughout my adult life I have started and stuck with for a time many exercise programs. There were several gyms for weight machine workouts, Pilates, yoga and swimming plus physical therapy and walking. I had trainers to help set up everything but the walking and that made figuring out the starting point and when to increase each exercise very easy which helped me stick with the program.

I'd do that again but I still don't want to go to a gym or Pilates studio until the pandemic isn't causing vaccinated people to be hospitalized in ICU or die. So, it is DIY time and dredging up memories of how the trainers created my programs. Then I will go up a step when these become easy or not effective.

I think I have landed on the right mix for me for the rest of March which is the first month I am seriously sticking with this. It has taken some trial and error the first week which showed me my current limits or starting point that sill enable progress but won't discourage me. 

Here is where I have landed for exercise. I'm trying for 3 Pilates and 3 stretching sessions per week. After each I will do a few shoulder PT exercises. Taking walks will be 2 or more times a week depending on weather, schedule and how I feel.

All of these are readily accessible for me and are at the right level for right now but this is a big increase over what I had been doing since my second foot surgery! 

• Standing Pilates for Seniors | 25 Minutes of Exercise to Improve Strength, Mobility and Confidence by The Girl with the Pilates Mat who is in England. I'm paying her via PayPal using her Buy Me a Coffee link and buying one coffee per session. Paying for a trainer is motivating if I pay in advance. Trying to treat it like my Atlanta Pilates Studio arrangement.
• My old DVD for 35 minutes of stretching (Gaiam a.m. & p. m stretch) which is also available online for payment I believe. For a while in Atlanta I did this almost every day. This won't change as I change my overall program.
• An old PT exercise to try to finally get back my full range of internal rotation for my right shoulder. This is how much you can raise your had up your back from your waist. Long ago I had frozen shoulders (one at a time) and with the second one I stopped the exercises once everything but this was back to normal. We still had the equipment which fits over a door so I'm seeing if I can improve it now after all these years. It may be too late but we'll see. The picture explaining it is below.
• Taking walks and tracking distance and speed using my phone.

I'm also tracking my weight and measurements to see what happens.

Creating new exercise routines because of life changes

On a short hike we too early last summer

When we lived in Atlanta I had a private Pilates session each week, walked on very hilly streets, went up and down the stairs in our house carrying laundry from the second floor bedroom to the basement, did lots of yard work, and used a stretch DVD occasionally.

It wasn't perfect, but throw in the occasional massage and physical therapy and I was ok with it. The Pilates, stairs, yard work and hill walking seem to have made a big difference.

Now I live in a single level home, do no yard work, walk on an almost level sidewalk and do the stretch DVD or go to a yoga class about once a week. That needs to change although I am quite happy doing no yard work!

There have been other times when I have had to change up my exercise. I spent a year recovering from an illness. When I came home from the hospital I could barely walk through the main floor of our house and the stairs were out of the question. That time I focused on slowly increasing my walking. Another issue was three surgeries in 18 months that left me with problems lifting that still limit the amount I can lift to 20 pounds or less. And of course there were the injuries and joint problems that let to PT with my fabulous Atlanta physical therapist who worked closely with my Pilates instructor.

So it is definitely time to tackle this again to retain my strength, flexibility and endurance not to mention take off some of the inches that have crept on these past 10 months.

To start I went through all the classes and facilities available here in my community plus some in the surrounding town and online to come up with these options.

Strength Training: We have a gym available plus several classes that include strength training along with aerobics and of course there are gyms and Pilates studios in my town and the hand weights I already own plus YouTube.

Right now the gym and hand weights appeal to me although I will be checking out the Pilates studio too.

Aerobic Fitness: Walking, gym treadmill and other equipment, outdoor swimming (S. Cal remember), water aerobics and a number of classes as well as YouTube.

Right now I would pick walking and seeing if the gym has equipment to make up for the lack of hills although if I walk further they are certainly nearby.  When it warms up I promise I will get in the pool to swim laps and try out water aerobics as they seem to have fun.

Flexibility: Morning stretching class, yoga classes, my favorite stretching DVD and YouTube.

Sports as Exercise: For free in my community are golf, racquet sports, water volleyball and probably some others that I can't remember right now.

I do love horseback riding but it is out of the question due to those 3 surgeries. Hiking would be ok though and water volleyball looks like fun. DH has become a Pickleball fanatic after wandering by when they were playing but that is not for me.

Bodywork: Massage, chiropractor, physical therapy if needed.  I have found an orthopedic massage specialist who is fabulous and met someone who says she has a great physical therapist.

So how to start?

I don't seem to keep up with large goals these days so I think I need to plan this out week by week and just put one foot in front of the other both literally and figuratively!

This coming week:

Today I did my stretch DVD and ordered a variety of walking shoes to try on.
Monday - schedule massage and gym orientation, get name and contact of PT for future use, use hand weights and take a long walk
Tuesday - yoga class & shop for some exercise clothing
Wednesday - I have my annual physical scheduled and I can walk to that. Use hand weights.
Thursday - stretch DVD
Friday - walk
Saturday - yoga class

I'll let you know how I did.

I would love to hear how you have put together and keep adjusting your exercise routine.

How was your physical fitness 20 years ago?

I have been thinking about why I was 20 pounds thinner, had more stamina and was stronger 20 years ago. I don't want to give more credit to aging and menopause than is appropriate!

Eating:

I have been contemplating how my relationship to food was different when I weighed 20 pounds less. Yes I was 20 years younger and pre-menopause but I also ate differently as I recall.

What we ate was very similar but there was very little snacking and definitely not the going out for coffee drinks and sweet desserts in the afternoon. I ate smaller portions - for example half a sandwich not a whole one with the same amount of meat, tomatoes, lettuce but half the bread. Going to think about this some more and really think about portion sizes and servings per day in different food categories.

I found this visual on portion sizes very helpful too. A sign of cultural changes perhaps that now protein portion size if represented by a cellphone instead of a deck of cards? Check it out here Visual food portion recommendations

Drinking:

My husband and I talked about this and as we recall there was rarely alcohol in the house. Yes we would have a beer when out for Mexican food but not drink regularly like we do now.
 
Boredom & Stress:

I've also realized with further thinking that I rarely ate when I was bored. I tended to go for a walk instead but then I lived in S. California which was more conducive to that than Atlanta often is. In fact I walked a lot back then. 

I do recall feeling more stressed but boredom when near a refrigerator of coffee house is not being dealt with the same healthier habits.

So what to do? 

I am definitely focusing on portion sizes and healthier snacks. I am also trying to ramp up my exercise in the face of walking outdoors being unpleasant. I had been only going to Pilates once a week with minimal exercise except for short dog walks and daily activities otherwise.

I am ramping up my use of my 30 minute gaiam stretching DVD. I tried the Wellness Center's stretch class but found the instruction lacking so back to the DVD.

I am determined to become able to swim laps for exercise. I have only gone once and am going again this afternoon. Hard work and my stamina is low right now so actual swimming time is short. Should get better if I stick with it.

I tried using light weights for upper arm exercises and need to do more of that.

The big decision is coming up as to whether or not to continue my expensive private Pilates sessions. I do think they are beneficial but need to combine them with a lot more exercise if I am to get strong again.

  

What will you accomplish this week?

Christine over at Spring Cleaning 365 suggests that today's daily task be to "Write down every single thing that you need to accomplish this week. Then schedule those things (but make sure they’re the RIGHT things) on your calendar. That way you’ll know WHEN you will accomplish those things on your to-do list." Well I do love a list and I haven't been getting much done so let's give it a shot.

Hmm .... Lose 5 pounds while eating cupcakes and ice cream? Book a trip to Paris? Magically know exactly where we will move in the summer of 2017? Guess that isn't what she meant!

I'm starting with my commitments:

Wednesday: Vet for monthly shot, Annual eye exam
Thursday: Volunteer book sorting at library, Monthly book club in evening including pick up food to take

Add in weekly chores:

Sunday: Wash linens
Monday: Clothes laundry, Clean house
Wednesday: Grocery shop at supermarket, Vet for monthly shot, Annual eye exam
Thursday: Volunteer book sorting at library, Monthly book club in evening including pick up food to take

And now exercise - keeping in mind predicted rain on Thursday and Friday and that I cancelled my gym membership as I just wasn't using it enough. I have rearranged our office to make space for at home workouts and the warmer weather will make long walks easier:

Sunday: Wash linens, Walk the Beltline with Hubby with lunch at midpoint
Monday: Laundry, Clean house, Stretch DVD, Walk dog
Tuesday: Long walk with dog
Wednesday: Stretch DVD, Walk dog, Grocery shop at supermarket, Vet for monthly shot, Annual eye exam
Thursday: Volunteer book sorting at library, Monthly book club in evening including pick up food to take
Friday: Stretch DVD, Walk dog if weather permits
Saturday: Long walk without dog

What else needs to get done? Rake leaves in driveway and courtyard and prune 2 bushes. Complete Federal and State amended tax returns due to late arriving data from inheritance. Confirm room available for annual meeting for Friends of the Library and transfer membership email list to a Gmail account. Alter a top and a pair of capris. Watch 4 Craftsy class sessions on altering clothing. Thrift shops for donation and warm weather clothing additions. Check out new to me stores for wardrobe additions. Find new groomer for dog. Wash car. Schedule bone density test and mammogram.

It was interesting to build my list this way and it includes time with friends, Hubby and pet, health, exercise, volunteering, workable wardrobe efforts, and homemaking.

The list got pretty long even though it doesn't include daily cooking and clean up! Doable? I'll let you know how it goes!

Sunday: Wash linens, Walk the Beltline with Hubby with lunch at midpoint, Rake leaves & prune, Start on amended tax returns.
Monday: Laundry, Clean house (half done), Stretch DVD, Walk dog, Alter top and capris, Confirm room availability for Friends annual meeting (left 2 messages - no response).
Tuesday: Long walk with dog,  Watch Craftsy class sessions 1 & 2, Thrift donations and shop, Visit potential new groomer
Wednesday: Stretch DVD, Walk dog. Grocery shop at supermarket, Vet for monthly shot, Annual eye exam (rescheduled due to Dr. running very late), Wash car.
Thursday: Volunteer book sorting at library (to Friday), Schedule bone density test and mammogram, Watch Craftsy class session 3 & 4 (NO, already know this unfortunately so this was a waste of money), Finish cleaning house, Monthly book club in evening including pick up food to take.
Friday: Stretch DVD, Walk dog if weather permits, Clothes shopping (postponed) & haircut
Saturday: Long walk without dog, Transfer membership email list to Gmail account, Finish amended tax returns (NO, taking to an accountant).

So far to go on my exercise program

So I talked to a woman my age at the gym after yoga class and asked her how she worked in her weight workouts with the class. Obviously I have a way to go on my fitness. She had done 30 min of aerobics on the cross trainer and upper body and abs workouts before yoga! She goes to the gym 6 days a week as a health intervention as she has rheumatoid arthritis and can't move if she doesn't work out. I certainly felt like a slug as I was simply wondering whether to do weights tomorrow or Wednesday!

Month 2 of 2015: Goal progress report

I only had 4 goals for 2015, but have now added a 5th after getting bad cholesterol level readings at the end of January. That means I really have to be careful what I eat and start walking more. Here's my report of how I did in February.

February 2015

1. NEW: Eat to reduce bad cholesterol levels - not pastry/cookies out, less meat and even more vegetables. Weigh self daily and record.
- I have been doing better and my weight has been maintained.

2. Work out at the gym at least twice a week with longer treadmill sessions added AND walk on other days (unless traveling, etc.).
- Gym:  Not such a success story. Went to the gym 4 times. One week I was sidelined with a back injury but the rest was lack of motivation.
- Walk: Only on the treadmill and short dog walks this month!

2. Buy the clothing needed to have a wardrobe I love to wear that fits my life right now.
- I went through my closet using my color swatch and guidelines to see what I could find to create the wardrobe I want. Made a list and am only shopping for those things I actually need.

- What I bought this month all fits my style recipe and colors. Each item either replaces one that is worn out/doesn't fit or is on my shopping list. I bought navy and black belts, navy socks, lounge/exercise knit pants, and 2 summer tops.    

- I modified 3 items to make them work better. Blue buttons instead of black on a blue sweater, a silver chain for a pendant instead of a black cord and took in a pair of shorts. Tried with another necklace but still don't like it so am donating it. The local bead shop owner was very helpful and these jewelry changes were just over $3.

3. Go through all files, office supplies and my books and only keep what brings me happiness, is used regularly or will be used up over time.
- I eliminated from the house 8 more items and 1 1/4" of paper. Slow progress.

4. Disentangle from all of my volunteer roles for the Friends of the Library in preparation for moving in 2017.
- I have found someone who will take over the Membership chair role in mid-summer. Yeah!

Then there are the mushier goals.

5. Love and be loved.
- Friends: Spent an evening with my lovely women friends at book club. Spent the day with a different group of friend selling used books to raise library funds. Attended a board meeting and did my volunteer stints at the library.
- Family: Went out to lunch on Valentine's Day with my husband and out to dinner twice.

6. Have fun - and I'm adding, have adventures.
- Need to work on this.

7. Find joy in everyday life even when it involves chores LOL.
- Thank goodness for Trader Joe's. I treated my self to two bunches of tulips that brightened our dining room table.

So, what's on deck for March?

- Warmer weather will enable more walking outdoors which I prefer. I've also created a gym schedule I am really going to try to stick with for this month.
- The closet in the office is getting focused attention for decluttering.
- Time to transfer the Friends of the Library membership email lists to Gmail so it will be ready for the new chairperson. I don't know how to do that so it is time to learn.
- I have identified clothes to alter and shop for and will put both activities on my calendar.
- Definitely going to the art museum and hopefully something else fun.

Oops - forgot to do a January update so here is mid-February's

The end of January came and went and I forgot to do an update on how I am doing on some of my goals and challenges.

So far I am winning the battle on the 53 weeks of decluttering front having a net of 42 items leaving the house. I'm not counting things that replace broken or worn out things or consumables so those new walking shoes don't show up as the oldest pair in my closet were turned in for recycling.

WHAT HAS LEFT THE HOUSE - 66 items and counting
Week 1 - 12/1-7/13: Six Christmas cloth napkins
Week 2 - 12/8-14/13: Eleven cloth napkins & 10 place mats
Week 3 - 12/15-21/13: A plastic serving tray
Week 4 - 12/22-28/13: A pair of earrings, 5 out of date batteries, 2 orthodontic supplies
Week 5 - 12/29/13-1/4/14: 6 fluorescent tubes, light fixture, 5 out of date spices, book, plastic container, thermos, stirring rod, 2 forks, spoon
Week 6 - 1/5-11/14: candle holder, pedometer
Week 7 - 1/12-18/14: packing materials, 3 pairs of socks
Week 8 - 1/19-25/14: 0
Week 9 - 1/26-2/1/14: 0
Week 10 - 2/2-8/14: markers, 3 underwear items, wine bottle stopper (broken)

WHAT HAS ENTERED THE HOUSE - 24 items and counting
Week 1 - 12/1-7: One pair yoga pants
Week 2 - 12/8-14: Five soup/pasta bowls
Week 3 - 12/15-21: One water bowl for dog
Week 4 - 12/22-28: 5 books, 1 coffee mug, fabric for 2 skirts
Week 5 - 12/29-1/4: 0
Week 6 - 1/5-11/13: 2 books, 4 sewing supplies
Week 7 - 1/12-18/14: 0
Week 8 - 1/19-25/14: 0
Week 9 - 1/25-2/1/14: 3 pairs of men's socks
Week 10 - 2/2-8/14: 0

Exercising in improving in terms of frequency and how hard I am working out. Still a way to go to achieve my goal of 150 minutes of aerobic exercise, 2 weight training sessions and 2 stretching sessions per week. I do have a new and harder weight training circuit that I am struggling with at the moment but this too shall get better.

Painting class is a slow project. I went to one class, missed the next due to travel, the next was cancelled due to snow and the next I wimped out and stayed home. Fortunately I only paid for 4 out of the 8 so I can still meet my objective. This type of art is clearly no longer my passion LOL.

We decided to go with the $3,900 option of taking down our two at risk trees in the woods. The wood from the trunks will be left down there to rot. The bid to remove everything using a crane was lower but the cost of repairing the landscaping where the crane would tear up the yard made the total much higher. Sigh.

Our trip to S CA was a success. The dog's slipped disc seems to be healed. The weather is warming. Etc.
So there you have it - the first month of the year was ok on the goals front.

Best laid plans - NOT

Earlier this week I posted my schedule for 5 days that included a lot of exercise for me at least. Well, I started off well by doing my new, harder workout at the gym on Monday morning and then felt "off" - not quite sick but not well - on Tuesday. I cut back and have just been doing what needs to be done, slept for 10 hours last night and finally woke up feeling great.

I'm off to the gym again this morning and hoping that it was some kind of virus and not my body rebelling against working out harder LOL. I am heading to the N. Georgia mountains with friends first thing Saturday morning with a hike planned in the afternoon. I don't want to feel poorly while out on a fun weekend.

Not much else to report. I did decide to return the new cable modem Comcast sent us as it won't do anything my current set up doesn't do. Although the modem is free you have to buy the backup battery while the current one came with a battery. We had already added a wireless router so it works fine. I just don't have the interest to go through changing things once again. I hope I don't regret it; the current modem doesn't fail as then they will probably charge me for a new one!

Going easy on food to take for the weekend too. A friend suggested we order a casserole from a take out place instead of someone trying to cook. I offered to split the cost and pick it up as she works full time still. Add in buying some bagels for breakfast and a bottle of wine and my contribution is done.

We are trying to figure out how to make our visits to family in CA work now that one son and DIL are in N. CA while the others and additional family are in S. CA. I should say, we are trying to figure out how to make it not cost twice as much as our usual trips! I'm sure it will work out.

Off to the gym now with high hopes that it wasn't my body rebelling against the workout that made me feel ill.

Line dancing and the week ahead

Our across the street neighbor invited us to her 40th birthday hoedown last night and we had fun learning to line dance and chatting with others. We even bought cheap cowboy hats to wear - I got the white one and Hubby the black.

This morning is a brisk fall day and I have already been out raking some leaves and walking the dog. Not sure what the rest of the day holds but it should be good.

I have decided to focus on exercise, volunteer work and routine homemaking/yard work this coming work week. Fortunately for her, exercise includes some nice long walks for the dog!

So here is the exercise and scheduled activities plan for the coming week. The house and yard work will get fit in.

Monday - gym, follow up on board duties for volunteer work
Tuesday - OLLI classes, walk in park with dog
Wednesday - gym, grocery shopping
Thursday - volunteer work, walk in park with dog
Friday - gym, prepare for book club weekend away

Which leads to the weekend and a trip to the N. Georgia mountains with some members of my book club. Another fun girl's weekend.

It is a pretty basic life at this point in retirement but I am having a good time.

Keep your workout up to date

Yesterday I met with the owner/trainer of the gym I attend and we did a review of my workout since I have been going there for 10 weeks. I've only taken a bit off my upper arms but some of the weight workouts were feeling too easy while others were causing my shoulders to feel "tender" right at the joint.

We increased the reps or weights on a some exercises and discussed how to try to figure out what was causing the shoulder problem. I also want to finish trying out the classes that have been recommended for my fitness level and then put together a 3 day a week schedule that I treat as ongoing appointments. Two more classes to go and then I will try out a new M-W-F schedule.

With the lovely fall weather and Hubby having been on furlough we have been taking more long walks at a good pace. One includes the dog; one doesn't as there are too many bicyclists and runners for her to feel comfortable. I want to keep doing both as long as the weather holds.

So that along with my regular Thursday morning book sorting, packing and lifting of full boxes will be my workout plan for the next 2 months. Hopefully then there will be some measureable body changes as well as changes in the exercise program.

What a gorgeous day to be active!

We continue to have very lovely summer weather here temperature wise and now that we are in a dry spell it is great to get outside. As a result this morning I finished pruning a privet hedge and did some other yard work - I may actually get the front yard all done this month LOL. With all the rain my goal of getting around the entire yard had to be modified.

The poodle girl has had a nice long walk and was patient while I stopped and chatted with a friend. I'm having a quick lunch and then am off to the gym. I need to up my the frequency of my weight workouts so I see some improvements.

What is on your to do list today?

August 1st & 2nd progress on goals and the bigger picture in one area

One thing I didn't share when I listed my August mini-goals is that I am starting to go to the gym because I have decided to use the 13 months until I turn 65 to become much more physically fit. I want to be able to bike, run, jump, swim, hike - basically do anything I want to activity wise with ease. That is going to take some major muscle and aerobic fitness building. I'm not forgetting flexibility and balance either. And I'd like to have a lot more energy. I expect there will be inches and pounds lost in the process but that is not the driving force.

So I started at a women's only gym today and am happy with the evaluation and weight training set up. They also have classes I can use for the flexibility, toning, aerobic part of the journey and I will try those out to create a 4 day a week program hopefully. So if there are no more bumps in the health road I feel encouraged that I can meet my longer term goal.

I also put in 2 hours pruning and weeding this morning. I'm doing it by zones and the front yard is first. Working around this rainy summer means planning when to do yard work is interesting but I think August may be a bit drier and hope to at least make it around the entire yard. The wooded area will probably have to wait until September.

Yesterday I had my final cataract surgery follow up appointment and ordered new lenses for my old glasses. I realized on vacation that I needed help seeing freeway and street signs far enough in advance to change lanes, etc. The will also have a correction for very close or small work but basically be my driving glasses. Most of the time I won't need to wear glasses which is great!

Tomorrow we go to a play courtesy of our season subscription. And I planned a week of dinners and am sticking to it so far!

How have you kicked of this month?

What's up for April and March retrospective

I'm looking at the calendar and see I've got quite a bit planned for April.

Travel 
- trip to visit my Mom, brother and SIL in NH in early April
- book club weekend away at a member's mountain get away
Art
- one or two classes a week at nearby county arts center and "homework" in between
- I am hoping to be a "judge's assistant" the day before a big arts festival
- hoping to walk to nearby festival
Volunteering
- planning meetings and activities for May Friends of the Library book sale
- regular weekly shift sorting donated books
Exercise & Health
- final two Pilates sessions
- home exercise space ready to use
- start a home exercise program to replace private Pilates sessions with trainer
- find out if my braces are going to come off before son's wedding
- pre-op testing for cataract surgery
Celebrations
- our 32nd wedding anniversary
- a bridal shower for a friend's daughter
Personal Challenges
- stick to Spring Project 333 wardrobe with no purchases for that season
- shop thrift/consignment stores for needed summer clothes
- limit time on computer to maximum of 1 hour a day
- try for an "Austerity April" in terms of food and entertainment spending except when visiting Mom.

In addition, it will be time to get some Spring yard work done, the dog needs grooming before she is boarded in early April, and all the routine stuff will need to happen.  

Now let's take a look at how March went! 

I kept up with my Pilates weekly sessions and walked the dog a bit more including taking her to the park a couple of times. Not so great at keeping up with my PT exercises on a daily basis but my shoulder is getting better.

I bought quite a few clothes including getting my Mother of the Groom outfit and am happy with them all. Created list for my Spring Project 333 wardrobe and decided to get rid of one item on my Winter list as I really don't like it. I also bought a Kindle and have found ways to get free ebooks. I'll take it on my trip in early April and be happy to have reading in a very lightweight format.

I did more fun things and started an art class. Spent more time with friends and talked to loved ones who live a long way away more often. This was a really good thing!

My goal of saving EXTRA for retirement is progressing. I saved or made decisions that will save money later this year to a tune of $848.41 in March for a total of $1686.12 in extra savings so far this year.

We didn't Fix Up much - just a doorknob and the painting of a purchased table so it fits with our decor.

Not the most productive month ever but it will do.

I "graduated" from physical therapy today

This frozen shoulder thing is complex and generally heals itself in 24 to 36 months. However it hurts like heck while freezing up and then you have restricted use of your arm. I've been going to PT since late September in an effort initially to keep it from freezing up completely. Having had the other shoulder do that 10 or 12 years ago I didn't want the same experience and recognized the symptoms. Well that was successful and I have expanded the range of motion and functionality but it still won't move in certain directions. The therapist believes that they can't really help me any further and I just have to keep doing the exercises/stretches at home. I can go back if it regresses - which I won't let it.

I can't swim or do exercises in certain directions but I can start doing more. So I'm, starting with a DVD program tomorrow and then joining a gym once I use up all my prepaid Pilates sessions. I hope to get strong again  - or at least stronger.

Spring seems to be making itself known which means more walking as well. The Poodle Princess will be happy about that!