I do not run to add days to my life.
I run to add life to my days.
~Source: Fit Sugar
running releases more than just sweat
Be Proud of YOURSELF~
I am a proud Baby Boomer and just finished my Run.
Another 6.43 km/4miles bites the dust.
The wind couldn’t slow me down, managed to get 7,351 steps all total.
If you are able to get outdoors today see how many steps you can do. 10,000 steps per day is what health officials tell us we are supposed to try and accomplish daily.
The biggest problem areas for many women are their hips and thighs. This is rooted in biology: Women of childbearing years store most of their body fat in these areas. But don’t despair, the good news is that fat deposits on the hips and thighs are easily burned. Why? Because the large muscle groups of the body burn calories more efficiently.
Lunges are one of the most effective exercises you can do to work the entire leg. If the only exercises you did for your legs were lunges, your legs would look terrific! Lunges can be done with no weights at all, while holding dumbbells or with a bar on your shoulders. It is a difficult exercise, so start without any weight. After you do add weights, increase their size gradually.
How to Hit the Hips and Thighs:
- Start with one foot in front of the other as though you are taking a giant step (use a chair, if necessary, to help keep your balance).
- Lower yourself, bending both knees, but make sure your knee stays in line with your ankle. Try not to bang your back knee on the floor.
- Your weight should be on your back toes and on your front heel.
- Straighten legs until you are standing, and lower yourself again.
- Repeat with the opposite leg.
- Watch your form.
- Keep your back straight.
- Don’t let your front knee extend over the front of your toes. If you have bad knees, modify this lunge and only bend your knees slightly — you’re still firming those thighs!
How Many: Begin with one set of 8-12 reps and gradually progress to two sets of 8-12 reps. Rest for 15 seconds between sets. I recommend that you increase the number of repetitions gradually. Your goal should be to aim for 16-24 repetitions every time you do these exercises. As soon as you can do this relatively easily, add the second set with weights (either holding dumbbells or holding a bar on your shoulders).
When You’ll See Results: Do your lunges at least four days a week and you will see a noticeable improvement in three weeks!
~Source: Denise Austin
I find this a terrific article from Denise Austin and hopefully you get something from it as I did. My GYM Workout is done and watching that rain come down makes me grateful to be cozy in my home now.
Have a wonderful day~
You’re Only ONE WORKOUT Away From A
Good Mood.
A younger photo of my sweet grand daughter. I love you M.J. I love how she can still smile in the rain.
~Source: Pinterest Quotes
make exercise part of your routine.
like brushing your teeth,
or taking a shower.
don’t even think about doing it.
JUSTDO IT.
6.43km/4 miles~ I got my RUN done early and always feel terrific when I am finished.
I hope you can get some kind of fitness done throughout your day.
Have a beautiful day and remember to count your gratitudes~
Try These Activities to Amp Up Your Cardio~
The best thing you can do for your figure is also one of the most convenient — cardio!
Also known as aerobic or cardiovascular exercise, cardio includes any type of exercise that kicks your heart rate up — which is vital for burning calories and losing weight.
How can you amp up your cardio?
That’s completely up to you!
There are many excellent cardiovascular activities out there that you can do indoors or outdoors, alone or with a friend.
If you’re new to my program~ Denise Austin ~ I suggest starting with indoor or power walking, light jogging, or even alternating between the two, until you get your body used to activity.
Swimming and water aerobics are also highly effective forms of cardio (and toning) exercise — particularly if you have joint or knee problems.
If you’re feeling adventurous, try in-line skating, a salsa dance class, or kickboxing.
Call a friend who’s also trying to get in shape and ask her to join you on a bike ride or in a game of tennis!
The possibilities are endless!
Don’t forget: You can also squeeze in cardio in the privacy of your home, especially if you own a treadmill or an elliptical machine.
Or you can pop a workout DVD in your TV or computer and work up a sweat that way.
The best part about cardio is that your metabolism stays charged for up to two hours after your workout ends, so you’ll continue to burn fat and calories even after you’ve stopped exercising!
~Source: Amp Up Your Cardio
Fitness Helps Me Stay Healthy~
I sometimes think that some people may get tired of me going on and on and on about a “Fit Baby Boomer”.
After a brief pause, in all honesty, I am hoping to really inspire baby boomers that as we age we can still go for long walks, run, go to the gym, play tennis, badminton, ride a bike, skate, etc.
Oh the possibilities are endless~
My gym workout is done for another day and yes, once again, those ‘feel good endorphins’ have landed on me. It all puts a smile on my face, helps me cope with chronic pain, and in the end makes me a more positive person.
Have yourself a great day and if you are able please try and do some kind of fitness.
Your energy level will rise and you will feel ‘good’.
Take Time For All Things~Benjamin Franklin~
When I arrived at the gym this morning my daughter was sitting in the parking lot waiting for me. Big Smiles!! We had so much fun together and got to share some “Momma and Daughter” quality time, both doing something we love. One of my many gratitude’s of the start of my day.
Did you remember to look for gratitude’s today?
Did you smile today?
And you knew I would ask this question.
Did you get any exercise done today?
Happy Monday and thank-you for visiting my blog today.
Thank-you to my daughter for showing me how to do ‘burpees’ the last time we were at the gym together. Thanks so much for believing in me that ‘I can do it’. I did 15 burpees this morning. I am proud. Do you do burpees?
I am an active Baby Boomer and if your health permits it, I hope to inspire you.
.. She Believed She Could, So She Did~
~Source: Pinterest Quote
It is exactly what I did this morning. I was enjoying my power walk and some running when the rain started. I have been watching “The Biggest Loser” this year, my first time and am enjoying the show.
I have to be honest! When it started to rain harder on my last lap I could hear Jillian Michaels yelling, “Don’t stop running”. I just had to keep going. ha. ha. I think Jillian Michaels Rocks!
As I passed this elderly lady briskly walking past me we gave each other the ‘thumbs up’.
I did get 4.82 km/3 miles done. I feel good and I am proud of me!
Do you watch “The Biggest Loser?” My heart sure goes out to those people and at the same time it swells with pride to see their accomplishments. ~
~Source: www.motiveweight.blogspot.com (Pinterest)
~Source: Pinterest
I am on my way to the gym right now. Have a fabulous morning and if you are able, try and get some kind of exercise done today.
~Source: www.facebook.com/fitnessandfaithfulness
~Source: Pinterest
1. Consistency: Make sure you keep consistent with your workout routines if not, you will not see results. You could have the best workout program in the world, but if you do not actually follow your workout program, you will not develop any muscle. So quit following the hype and start working out.
2. Squats: Many people ignore squats. Working out your legs is a great way to gain muscle around your whole body; the more you work them, the more anabolic your whole body becomes. So if you want results, don’t ignore the legs.
3. Stretching: A lot of people forget, or just don’t want to stretch before lifting weights. The main reason to stretch, is of course safety.
When you stretch it also warms your muscles up and increases blood flow, this is great to gain muscle.
~Source: (Shes Fit Newsletter) www.ezinearticles.com
~Source: Google Image
I am proud to say I am an active Baby Boomer that is ‘consistent’ at the gym 3 days per week. Three to four days per week I do brisk walking and some running. Since I turned 60 I am more determined to continue with my fitness. The health benefits I am getting from it all is priceless.
Good way to start my Monday. Terrific gym workout. Have a wonderful day. Thank you for visiting my blog today.
Climb the stairs, walk the block or lift some weights.
It may be the last thing you want to do, but getting your blood flowing is a great way to amp up energy levels.
“Exercise gives us a positive endorphin release,” says Dr. Joey Shulman, a nutritionist in Toronto, and author of The Metabolism Boosting Diet. Even better, lean muscle mass improves metabolism, which is linked to energy.
“Lift weights and not those five-pound ones either,” says Shulman. Instead use heavier weights and do as many reps as it takes to reach muscle fatigue.
If you find the idea of hauling your exhausted self to an hour-long class daunting, take note: “There are three elements of a workout: duration, frequency and intensity,” says Jim Karas, a Chicago-based personal trainer.
“People seem to focus on only the first two, when it’s intensity that’s the only really important one. You want to work hard to the point of muscle fatigue.
Even if it’s just for 20 minutes a day, you’ll see a huge increase in your energy levels.
~Source: www.chatelaine.com
Another beautiful, cold, sunny morning for me. I did some brisk walking and some running and actually got into more of the running. 6.5 km/4 miles in 50 minutes. I am proud of my time, although I am hoping to improve in the next few month.
If your doctor gives you a clean bill of health, enjoy some kind of exercise today.
What kind of fitness will you do today?
