NEWAGAIN   12,513
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10,000-14,999 SparkPoints
 
 
60th Birthday Photo...Feb 2014





August 2014





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:
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 ...
"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:
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.

I am an “at home exerciser”…never worked out at a gym.

Current Program: Started Wendler's 5 3 1 Routine on February 17, 2014.

Programs used: Lotte Berk Method, Walk Away The Pounds, ChaLean Extreme, P90X, Slim In 6, TUFF & TUFFer (designed by me and liftheavyweights), and Superset Total Body Routine.

Home equipment: Bowflex Adjustable Dumbbells, Exercise Ball, Yoga Mat & Blocks, Resistance Tubes, Foam Roller, and a Iron Gym Total Upper Body Workout Bar.

I started using Sparkpeople website and MFP app/website to help track nutrition and exercise. Also, I use JeFit.com in combination to select/track workout routines and for more detailed progress reports (body stats, training stats).

My preferred form of exercise is lifting of challenging weights no less than 3 days per week. I do some cardio at least 2 days per week. If you are a 50+ 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 looking forward to maintaining my fitness and nutrition habits and willing to give a helping hand to others along the way.


Stats:
2008 - 203 lbs / 41.8% body fat
2014 - 179 lbs / 27% body fat (May 9, 2014)

Why I want to get in shape:
I don't want to allow my body to decay or rot just because I am getting older.

Exercise, good nutritional choices, along with doing something or having someone in my life that brings daily joy are three important factors that will keep me in shape.

In November 2013, I purchased a bar to start training for a chin-up/pull-up. It is going to be fun having this as a 2014 goal and a few other fitness friends have joined me in this challenge.

My major goals for 2014 consist of the following:
a. Perform at least one chin-up and pull-up.
b. Lower body fat % to 23%.

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.
• Never returning to 200+ lbs; larger clothing thrown away.
Read More About NEWAGAIN (Updated August 23)




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 Body Fat %: 26.8
 
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Member Since: 7/2/2008

SparkPoints: 12,513

Fitness Minutes: 26,206

My Goals:
Pamela's 2014 Goals

1. Continue exercising for the rest of this year with a rotation of strength training, abs and cardio. The variety will keep muscle confusion and avoid exercise boredom. Exercise a minimum of 5 days per week.
2. Daily logging of Food/Exercise at MFP and JeFit.com
3. Work on eating balanced meals with a focus on portion control.
4. Focus on Body Fat % and not weight loss per scale.
5. Continue to support at least one person with their health/fitness goals weekly.
6. Perform Chin-up/Pull-up by end of year.

My Program:
1. July 2014... Wendler 5/3/1 Full Body Training, my version using Dumbbells instead of Barbells.
2. Training for Chin-up/Pull-up. Have a home Iron Gym equipment to train on.
3. Take a recovery week often throughout the year.
4. Cardio & Abs twice per week.


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 25+ years to a wonderful man. Mom to three adult children...4 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:
JAZZID
12/11/2014 12:27:26 AM

emoticon Just passing by to say "HI"... haven't talked to you in awhile and I you crossed my mind. How have you been doing?

What program are you following now?... I am doing P90 (... no P90X)... the new one that is for beginners to prep you for the harder P90X. However, this set is a challenge, like most all exercises, you get out of it what you put into it. The rotation is full-body ST 3x's per week, alternating with 2 days of cardio/abs. I like it but I have to substitute the cardio, which is HIIT like, with Turbo Fire HIIT workouts because he adds too many standing to floor exercises and it's just too much for me. The main goal is to get & keep my HR up for at least 20 minutes and I can do that with other workouts that I enjoy.

emoticon Wishing you and your family a wonderful holiday! emoticon

~ Dee emoticon



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MARINEMAMA
12/6/2014 4:55:28 AM


¸¸.✫*¨*.¸¸.✶*¨`*.✫*
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LET'S KEEP THIS TRUCK MOVING.........................


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MARINEMAMA
11/26/2014 6:40:33 AM

Gobble gobble!!! emoticon Happy Thanksgiving!!! ;)



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MARINEMAMA
11/16/2014 12:32:33 PM

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MARINEMAMA
10/9/2014 5:39:30 AM

emoticon emoticon emoticon Happy Thursday !



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