NEWAGAIN   12,511
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10,000-14,999 SparkPoints
 
 
60th Birthday Photo...Feb 2014





May 14, 2014....27% body fat (goal is 23%)





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 May 15)




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 Body Fat %: 27.0
 
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Member Since: 7/2/2008

SparkPoints: 12,511

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 and meeting macronutrients. Don't miss any meals...especially breakfast.
4. Focus on Body Fat % and not weight loss per scale.
5. Monitor and track blood pressure at least every 2 weeks.
6. Continue to support at least one person with their health/fitness goals weekly.
7. Perform Chin-up/Pull-up by end of year.

My Program:
1. On Feb 17, 2014... Wendler 5/3/1, my version using Dumbbells instead of Barbells. Added asistant exercises and conditioning exercises.
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. Added Hill Sprints Routine for 2 days per week which started May 6, 2014


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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Beach Towel
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ELIZACG9

Heart
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DJ4HEALTH

Happy Thanksgiving
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DJ4HEALTH

Medicine Ball
From:
HAWTGRANNY2014

Trick-or-Treat
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SKEEWEE2MEK

Heart Rate Monitor
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HAWTGRANNY2014




Member Comments:
MARINEMAMA
7/20/2014 9:35:00 AM

How are things in your world?



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MARINEMAMA
6/28/2014 7:03:27 AM

Happy weekend! emoticon



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HAWTGRANNY2014
6/11/2014 4:55:04 PM

Hey, long time no hear from you lol. How are you doing? You look great!
I can tell you are still working out. I am trying again to do more. Hubby had a lot of health problems so didn't do anything for awhile, but trying again. Have a great day. Pam emoticon



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MARINEMAMA
6/10/2014 7:48:45 AM

Enjoy your day! emoticon



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MARINEMAMA
5/31/2014 7:04:15 AM

Good morning emoticon



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