NEWAGAIN   13,884
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May 29 2015





May 29 2015





Mother's Day 2015



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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: 13,884

Fitness Minutes: 27,609

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 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.

My Program:
1. Update: May 2015...started an Upper and Lower Body Split Routine using Pyramid Training Method with dumbbells. Workout days are M-Tu-Th-F.
2. Take a recovery week often throughout the year.
3. Cardio performed doing Russian Kettlebell Swings on upper body workout days.

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:
JIBBIE49
6/28/2015 2:23:42 AM

emoticon I see your Spark Friend, emoticon THELADYJUDAH is The Motivator of the Day. emoticon



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JAZZID
6/14/2015 12:32:20 PM

Hey gf... so happy to hear from you!... Thanks for commenting on my blog!
It's been a challenge gaining all the weight back, but I am not a quitter... if I did it last year I can do it again, but as you said I have to be "consistent" and put the work in!

Thanks for your ongoing support.. BTW I am on FB too... my name on FB is Dee Dee... My dog Jazzi is the photo at the top of my page and a girl with prosthetic legs running is my profile pic.

Well, on my way to push play now... I want to do some kickboxing! emoticon

~ Dee emoticon

Comment edited on: 6/14/2015 12:33:40 PM

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MARINEMAMA
6/9/2015 6:44:56 AM

emoticon emoticon emoticon



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MA2DAPPLES
5/18/2015 6:58:28 PM

How are you doing? I fell off the wagon, had an accident, but despite the difficulties I have decided to get back into action losing weight. Have not cheated since Saturday morning. Not much time but really good for me! emoticon



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1HAPPYSPIRIT
4/29/2015 10:00:50 AM

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

PATIENCE:

Let's be honest here, emoticon

emoticon You won't drop two jean sizes in a day.

emoticon You won't lose fifty pounds in a month.

emoticon You will miss occasional workouts. emoticon

emoticon You will have a few setbacks. emoticon

emoticon You are human; you will fail sometimes.

emoticon emoticon JUST KEEP GOING!! emoticon emoticon



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