NEWAGAIN   15,815
SparkPoints
15,000-19,999 SparkPoints
 
 
After a morning walk on Feb 1, 2016.





2015...2013....2008





May 29 2015



I have 36 pics in my gallery





Awards






 
PJ Health and 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 2016 and I am continuing on this health & fitness mission throughout the year which is actually a lifestyle choice now. My username continues to serve as a daily reminder, too. Again, I was consistently exercising but not placing as much thought and planning in to the nutritional side of the equation.

My ...
"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 2016 and I am continuing on this health & fitness mission throughout the year which is actually a lifestyle choice now. My username continues to serve as a daily reminder, too. Again, I was consistently exercising but not placing as much thought and planning in to the nutritional side of the equation.

My weight and other body stats fluctuated throughout 2015 until I was selected in August to beta test an exercise program designed for 50+ aged women that were intermediate level or experienced with lifting weights. It was designed by Jennifer (harlanJen) of GetWithItForLife.com and called The Warrior WO Program (mesocycle training method). It lasted for approximately 15 weeks and I gradually started to see nice changes in body composition (body fat %), endurance, strength, and scale number (downward trend). This program forced me to pay more attention to my nutrition (caloric intake, protein, fiber, fats, carbs) as well.

I've gone through many transformations (losses and gains) over the past several years. My initial form of exercise used to be walking back then and walking helped me lose some weight but did nothing to re-shape my body nor did it make me strong. Since then I have gained knowledge in doing what really works for my body….full-body strength training less days per week (two days only) which incorporates an abs interval, plus, a metabolic cardio finisher. On average it takes me less than 60 minutes to workout. My lifting exercises consist mainly variations of deadlifts, squats, overhead press, bench press, rows, and step-ups. As you may have noticed they are compound exercises that give me the most bang for time spent exercising! To change up things I will use different set/rep schemes.

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’ve always been an “at home exerciser” and that is not going to change. Exercising at home leaves NO room for excuses…lol. You do need the discipline to do so and not just look for motivation to carry you every day….just my opinion based on experience.

One thing that is different going forward is the addition of Beginner’s Yoga. I’ve always disliked this form of exercise but finding the right video instructor made a difference. I am currently using Adrienne's Beginner Yoga on Youtube.com.

+++++

Current Program: Bodyweight & Dumbbell Strength Training Circuit which includes ABS interval and Metabolic Finisher; Beginner’s Yoga.

Programs used: The Warrior Workout Program (mesocycle training), Wendler 5/3/1, P90X, ChaLean Extreme, Slim In 6, TUFF (designed by me and liftheavyweights), and Walk Away The Pounds.

Home equipment: Bowflex Adjustable Dumbbells, 15 lb Kettlebell, Stability Exercise Ball, Weighted Exercise Ball, Yoga Mat & Blocks, Resistance Tubes, Foam Roller, Crown Gear Lifting Gloves, and an Iron Gym Total Upper Body Workout Bar (used for pull-up/chin-up).

I use multiple websites/apps to help track nutrition, exercise, and journaling: MyFitnessPal, JeFit.com, Sparkpeople.

Why I want to get in shape:

This still means a lot to me today…..I don't want to allow my body to decay or rot just because I am getting older.

My Inspirations:

Family and friends that are on this journey with me.
Dis-spelling the notion that "Seniors" and women can't lift heavy weights.
ME…I’ve learned to be my own inspiration now.
Read More About NEWAGAIN (Updated February 3)


Current Status:


SparkFriends



SparkTeams



My Ticker:

 Pounds lost: 11.8 
 
0
5
10
15
20


 
Interact with NEWAGAIN

Send Member a Private Message








Recent Blogs:





 
Profile

Member Since: 7/2/2008

SparkPoints: 15,815

Fitness Minutes: 30,045

My Goals:
Pamela's 2016 Goals

1. Continue exercising for the rest of this year with a rotation of strength training, abs and cardio (as needed).
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. PJ Training (Bodyweight Circuit, Metabolic Cardio Intervals, Yoga/Stretch/Foam Roll). Includes Chin-up Training.

M - BW Circuit
Tu - Metabolic Cardio Intervals
W - BW Circuit
Th - Metabolic Cardio Intervals
F - BW Circuit
Sa - Yoga/Foam Roll/Stretching
Su - Rest Day

2. Take a recovery week every 4-6 weeks. No lifting of weights.

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

4. Full-body Push-up Training started.

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 27+ 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.

Profile Image





 
 



Weight Lifting Gloves
From:
PAULALALALA

Streamers
From:
WANAKA

Golf Game
From:
HAWTGRANNY2014

Dumbbells
From:
NEWAGAIN

Bear Hug
From:
JAZZID

Gold Trophy
From:
-PAULA




Member Comments:
HAWTGRANNY2014
2/5/2016 8:04:03 AM

Years ago hubby and I tried selling items out of our van as kind of a rolling store. We called it PJ's for Pam and Jack. It didn't last long and he went back to driving a truck. It was just a little experiment lol. You are so amazing. I am trying to walk more and do more exercises and you are a great motivator. hugs, Pam



Report Inappropriate Comment
HAWTGRANNY2014
1/31/2016 3:44:16 PM

Hey there. Hope you are letting the kid in you have some fun lol.



Report Inappropriate Comment
SHERRYBOOBEAR
1/21/2016 9:54:20 PM

Happy Belated New Year!



Report Inappropriate Comment
HAWTGRANNY2014
1/19/2016 11:00:58 PM

Hey there. A belated Happy New Year. Didn't have the internet for awhile. back now. Had the gastric sleeve operation and lost 32 pounds since Dec. 2nd.



Report Inappropriate Comment
MARINEMAMA
1/19/2016 4:59:42 AM

Have a wonderful week! Thanks for my goody! You look fantastic! WTG
emoticon



Report Inappropriate Comment
Member Comments Page (507 total):  123Next >Last >>

See My SparkFavorites
View My Food and Exercise Log
Report Inappropriate Page