NEWAGAIN   14,179
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Start of Warrior Endurance Phase. Aug 21 2015.





May 29 2015





2013/166 lbs..2010/160 lbs...2008/203 lbs...more toned in 2013 (white shirt)



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Pamela�s Health & Fitness Journal

"We have no control over aging but allowing our bodies to decay is all voluntary. Excerpt from the book Younger Next Year For Women."

About Me:

It's 2015 and I will be continuing on this health & fitness mission throughout the year�my username continues to serve as a daily reminder. In 2014, I was consistently exercising but not placing as much thought and planning in to my nutrition. I want to be able to plan my nutrition in such a way that is not only healthy but ...
"We have no control over aging but allowing our bodies to decay is all voluntary. Excerpt from the book Younger Next Year For Women."

About Me:

It's 2015 and I will be continuing on this health & fitness mission throughout the year�my username continues to serve as a daily reminder. In 2014, I was consistently exercising but not placing as much thought and planning in to my nutrition. I want to be able to plan my nutrition in such a way that is not only healthy but sustainable just like exercising. This planning is going to take some work on my part but I will work on making small changes along the way. I did gain some pounds especially during the latter part of 2014 but my body fat % only changed by 1% which is a positive thing. I have plans of not focusing on numerical values but the end results (non-scale victories) obtained from consistently exercising and making good nutritional choices.

I've gone through transformations (losses and gains) since being my heaviest in 2008. My form of exercise before 2010 was purely walking. Walking helped me lose some weight but did nothing to re-shape my body nor did it make me strong. For many years trainers would basically suggest cardio exercises for women and would not promote strength training. In late 2009 I decided to do further research learning the importance of doing more strength training versus cardio especially being a 50+ woman. In January 2010 I started strength training which has been more beneficial for my overall health and wellness than cardio alone.

If you are a 60+ woman like me, one benefit of strength training is that it will greatly enhance bone density. My first bone scan in 2007 (before strength training) showed early signs of osteoporosis (yes, African American women can get this disease) and the second bone scan done in 2012 showed NO signs.

I am an �at home exerciser��never worked out at a gym.

Current Program: Bodyweight & Dumbbell Strength Training Circuit....Kettlebell Swings for Cardio.

Programs used: Kettlebell Swings Routine, Wendler 5/3/1, Lotte Berk Method, Walk Away The Pounds, ChaLean Extreme, P90X, Slim In 6, TUFF & TUFFer (designed by me and another pal), and Superset Total Body Routine.

Home equipment: Bowflex Adjustable Dumbbells, 15 lb Kettlebell, Exercise Ball, Yoga Mat & Blocks, Resistance Tubes, Foam Roller, Crown Gear Lifting Gloves, and a Pull-up Bar.

I use multiple websites/apps to help track nutrition, exercise, and journaling: MFP, JeFit.com, Sparkpeople.
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Member Since: 7/2/2008

SparkPoints: 14,179

Fitness Minutes: 28,077

My Goals:
Pamela's 2015 Goals

1. Continue exercising for the rest of this year with a rotation of strength training, abs and cardio (as needed). The variety will keep muscle confusion and avoid exercise boredom.

Exercise a minimum of 4 days per week.
2. Daily logging of Food/Exercise at multiple websties.
3. Work on eating balanced meals with a focus on protein, fiber, and healthy fatsl.
4. Focus on decreasing Body Fat % and not weight loss per scale.
5. Continue to support at least one person with their health/fitness goals weekly.

My Program:
1. Update: Aug 2015...started Jen's Warrior WO. Mesocycles of Endurance Phase, Hypertrophy Phase, and Strength Phase. Each Phase is 3 weeks long with active rest week inbetween.

WO days are M-W-F with Active Rest Days on T-TH-SA-Su.

2. Take a recovery week every 4 weeks. No lifting of weights. Stretching and Foam Rolling only.

3. Focus on meeting Protein, Fiber, Healthy Fats, and Carbs will line up. Helahty food choices at least 80%.

Personal Information:
Resides in the central Texas area in a nice rural town... most of my family resides in north central Texas where I grew up.... I am happily married 26+ years to a wonderful man. Mom to three adult children, one adult step-son and five grandsons.

Other Information:
Originally joined this site under the name of MYLIFESTYLE in Jun3 2006.

Favorite past-time: gardening, books, movies, Facebook, spending quality time with family and friends.

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Member Comments:
MARINEMAMA
8/28/2015 7:44:37 PM

Hi There sunshine! You are doing emoticon emoticon

Comment edited on: 8/28/2015 7:45:09 PM

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MARINEMAMA
8/25/2015 4:44:34 AM

emoticon emoticon emoticon



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MARINEMAMA
8/4/2015 7:10:29 AM

emoticon



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LAMOURA
7/31/2015 4:19:20 PM

Hi Pamela lol I accepted!! So glad your on facebook!! Your welcome emoticon I love it on facebook its like soooo fun lol



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MARINEMAMA
7/23/2015 7:30:39 AM

emoticon by love! Make today count!



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