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WENDYJM4's Photo WENDYJM4 Posts: 20,566
3/30/14 6:35 A

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Not sure if you know Popsy190 is not a team leader anymore. So she has left me in charge and I don't not know what to do. She has left me some links to webpages, that I will put up each month.

www.cdc.gov/physicalactivity/growing
st
ronger/-olderadults


www.helpguide.org/life/senior
_fitness_
sports.htm-olderadults


must be something in there that can help.

Would anyone like to take this on and run this challenge?

Edited by: WENDYJM4 at: 3/30/2014 (06:35)
Wendy
South Australia



(GMT + 10:30)



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3/18/14 10:40 P

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emoticon emoticon I definitely stretched out for my warm up & cool down today after my workout! If I hadn't, I think my triceps, shoulders & legs would have been calling every name in the book!! emoticon

Edited by: CD11741139 at: 3/18/2014 (22:41)
POPSY190's Photo POPSY190 Posts: 5,268
2/28/14 1:49 A

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MARCH: This month's focus is S---T---R---E---T---C----H---I---N---G

Stretching should be part of any daily routine: watch your cat or dog and emulate them! emoticon emoticon
Stretching can be done as a preparation for exercise, or as a cool down afterwards. SparkPeople provides a number of resources for this:
www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=1261


It promotes flexibility, and sometimes pain relief:
www.youtube.com/watch?v=1fztE4mK7C0

Some resources tackle discomfort in specific areas: for instance, Back and sciatic pain
www.youtube.com/watch?v=9f1Y4OV3QlA

And it can build endurance:
www.bcendurancetrainings.com/article
s/
pdfs/beginnerstretching.pdf


emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Penny, Christchurch, New Zealand

Co-captain Panthers BLC24-28

www.blcpanth
ers.com


Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


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POPSY190's Photo POPSY190 Posts: 5,268
1/30/14 7:34 P

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FEBRUARY:

emoticon to those who have made ST part of their routine.

Many people associate ST with gyms (expensive and time consuming) and/or equipment and machines (more expense.) This site offers begginners and more advanced BODY weight programmes that can be done in your own time and place.
www.nerdfitness.com/blog/2009/12/09/
be
ginner-body-weight-workout-burn-fat-R>build-muscle/


FEBRUARY: practise BODY WEIGHT STRENGTH TRAINING in at least some of your workouts. Use this thread to exchange views on what works best and when!
emoticon emoticon


Penny, Christchurch, New Zealand

Co-captain Panthers BLC24-28

www.blcpanth
ers.com


Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


 current weight: 178.0 
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MINNIE's Photo MINNIE Posts: 19,343
1/26/14 7:46 P

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did yesterday and today


Keep your EYE ON THE BALL. What is the goal?Will this action get you closer?
slowly but surely.

zip ya' lip (please see pic)

"Whether you think you can or think you can't, you are right." Henry Ford

God, grant me the serenity to accept the people I cannot change, the courage to change the one I can, and the wisdom to know it's me.

face your stuff. don't stuff your face.

be so busy improving yourself that you have no time to find fault with others


 current weight: 139.6 
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WENDYJM4's Photo WENDYJM4 Posts: 20,566
1/24/14 6:14 A

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carrying around my 10kg grandson for 2 days should take care of some of my strength workout.
Very sore across shoulders, arms and back.

Wendy
South Australia



(GMT + 10:30)



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SAVINARED's Photo SAVINARED Posts: 3,372
1/24/14 1:50 A

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HAve been doing ABS 4-5 days a week upper body 3-5 need some structure and maybe add some lower body.. hmmm will work out a plan tomorrow and get it going


Kris

Because I CAN!


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MINNIE's Photo MINNIE Posts: 19,343
1/24/14 12:04 A

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been doing something daily.

Keep your EYE ON THE BALL. What is the goal?Will this action get you closer?
slowly but surely.

zip ya' lip (please see pic)

"Whether you think you can or think you can't, you are right." Henry Ford

God, grant me the serenity to accept the people I cannot change, the courage to change the one I can, and the wisdom to know it's me.

face your stuff. don't stuff your face.

be so busy improving yourself that you have no time to find fault with others


 current weight: 139.6 
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137.25
135
WENDYJM4's Photo WENDYJM4 Posts: 20,566
1/20/14 2:53 A

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I am finally getting back into strength training.
Plan is to do different muscle groups at least 5 days per week.
Post more tomorrow when I work out a better plan.

Wendy
South Australia



(GMT + 10:30)



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MINNIE's Photo MINNIE Posts: 19,343
1/9/14 1:38 A

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sounds well organized.

I did slow strength today

Keep your EYE ON THE BALL. What is the goal?Will this action get you closer?
slowly but surely.

zip ya' lip (please see pic)

"Whether you think you can or think you can't, you are right." Henry Ford

God, grant me the serenity to accept the people I cannot change, the courage to change the one I can, and the wisdom to know it's me.

face your stuff. don't stuff your face.

be so busy improving yourself that you have no time to find fault with others


 current weight: 139.6 
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141.75
139.5
137.25
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PHEBESS's Photo PHEBESS Posts: 45,957
1/7/14 2:40 A

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Well, I've switched up my Monday & Friday ST plan, took out the crunches that have become easier and added more difficult ones, plus changed wall pushups to table or counter pushups. Working on my "T" day workout (Tues, Thurs, Saturdays) - have to keep it simple so I can remember, since I do the "floor" work in bed before I get up, and then the leg/thigh/calf work in the shower. (I know, odd, but I get it done before I'm fully awake so I don't mind at all.)

"Dance as if no one is watching."


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MINNIE's Photo MINNIE Posts: 19,343
1/6/14 11:36 P

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rest day for strength

Keep your EYE ON THE BALL. What is the goal?Will this action get you closer?
slowly but surely.

zip ya' lip (please see pic)

"Whether you think you can or think you can't, you are right." Henry Ford

God, grant me the serenity to accept the people I cannot change, the courage to change the one I can, and the wisdom to know it's me.

face your stuff. don't stuff your face.

be so busy improving yourself that you have no time to find fault with others


 current weight: 139.6 
144
141.75
139.5
137.25
135
MINNIE's Photo MINNIE Posts: 19,343
1/6/14 1:20 A

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i'm getting into sloooow strength training. the goal is 10 seconds up and 10 seconds down. I last about 6-8 so far.

Keep your EYE ON THE BALL. What is the goal?Will this action get you closer?
slowly but surely.

zip ya' lip (please see pic)

"Whether you think you can or think you can't, you are right." Henry Ford

God, grant me the serenity to accept the people I cannot change, the courage to change the one I can, and the wisdom to know it's me.

face your stuff. don't stuff your face.

be so busy improving yourself that you have no time to find fault with others


 current weight: 139.6 
144
141.75
139.5
137.25
135
LEABRISTOW's Photo LEABRISTOW Posts: 76
1/4/14 7:42 A

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I'm going to give it a go too.

When: For now I'm working on the one day a week Strength Training
and I'll work on Upper body as my back a little sore so I'm just going slow. Beginning Monday.

What: I have some dumbbells at home and looking at getting the next weight size up to push me a little more. I am following the generator suggestions and a few added ones.


You have never really lived until you have done something for someone else who can never repay you.


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DANIELIS's Photo DANIELIS Posts: 49
1/3/14 5:13 A

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I'm in for this too - I have recently started ST 3 days a week - Tuesday, Thursday, Saturday. I use gym machines mostly - Seated Row, Leg Extension, Chest Press, Leg Press, Step Ups with dumbbells, and Kettlebell Squats, along with Tricep Dips and Planks. This is the routine my gym worked out for me, they also included some Ball Abdominals (crunches on the inflated ball) but I felt insecure in my back doing those - no actual pain, but like I was on the verge of straining/bursting something. Probably a holdover from pregnancy & breastfeeding as I only finished that 6 months ago. I need to add in something else for my abs, I think - I will keep reading here in SP and find something where I feel more supported while I develop muscle tone there.. Plus I was doing 50 pushups a day (25 morning, 25 evening) for a few weeks there before the weather got really hot, once the temps drop again I'll be adding those back in.

PS - Saturday morning, tried the ball abdominals and felt OK - much more secure and safe. I figured as my abs and back muscles strengthened they would. All that planking over the last 6-8 weeks has really helped!

Edited by: DANIELIS at: 1/3/2014 (20:45)
“Be not afraid of going slowly; be afraid only of standing still.”


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MUMMYMECHEL's Photo MUMMYMECHEL Posts: 28
1/1/14 1:04 A

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January Challenge: Start Small and aim for consistency.

1. Everyday
2. I'm using a plan from a book i have for the first few months. I got it from sams wharehouse, Guide to Fitness with journal by parragon press.
3. a. Each day i start with a ten minute treadmill workout then do the basic exercises the book sets out, then ten minutes cool down. Each day is a different set of muscles. Sunday is my off day.
b. I'll be bloggin pretty much everything but i want to be really active in my teams aswell! so your welcome check out my blog www.sparkpeople.com/mypage_public_jo
ur
nal.asp?id=MUMMYMECHEL


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PHEBESS's Photo PHEBESS Posts: 45,957
12/31/13 11:05 P

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I like ST, and my aim is to maintain my strength and not lose it as I age. (I have a lot of muscle mass and can toss around a box of 10 reams of paper, so I want to keep that strength.)


1. WHEN - I do ST every day, just a short 30-40 minute workout. I'll continue that. Only days skipped are when I lose a day flying, or if really sick or injured.

2. WHAT - I focus my ST every day on:
Lower legs - calf raises
Thighs - pulsing squats, wall squats
Knees - leg extensions
Core - leg raises, four or five kinds of crunches, boat (yoga hold)
Upper - wall pushups, dips
Balance - tree (yoga hold)
Stretching - hands to floor, windmill, thigh extension

3. CHANGES - I need to change up my routines and not keep the same thing forever! Add some new exercises that are more challenging, or increase repetitions.


"Dance as if no one is watching."


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POPSY190's Photo POPSY190 Posts: 5,268
12/31/13 9:26 P

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I need to really accept that ST has to be part of my life from now on. Bouts of it now and again don't cut the mustard!
1. WHEN: I will aim for some ST at least 2X a week. One of my challenges requires ST on Wed or Thurs each week and I will start doing that even before the challenge begins in mid-January. I will also do something every weekend.
2. WHAT: I have used the workout generator to create a basic balance improving workout. I have been told that as we age problems with mobility occur because of loss of power in the thighs so I will aim to do at least 10 sit-to-stand exercises daily. And I'm sitting on the floor to put socks and shoes on and then I aim to get up without using my hands.

This month I will not worry a lot about equipment; I'll just get used to DOING ST! So I'm going to make a CHART for the month with the plan set out so that I see and check it daily. emoticon

Edited by: POPSY190 at: 12/31/2013 (21:28)
Penny, Christchurch, New Zealand

Co-captain Panthers BLC24-28

www.blcpanth
ers.com


Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


 current weight: 178.0 
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ARTJAC's Photo ARTJAC Posts: 147,864
12/31/13 9:05 P

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i'm in penny

JACQUE

LONGWARRY

AUSTRALIA


level 25
900,720 SparkPoints
MINNIE's Photo MINNIE Posts: 19,343
12/31/13 9:01 P

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I need to do this.

Keep your EYE ON THE BALL. What is the goal?Will this action get you closer?
slowly but surely.

zip ya' lip (please see pic)

"Whether you think you can or think you can't, you are right." Henry Ford

God, grant me the serenity to accept the people I cannot change, the courage to change the one I can, and the wisdom to know it's me.

face your stuff. don't stuff your face.

be so busy improving yourself that you have no time to find fault with others


 current weight: 139.6 
144
141.75
139.5
137.25
135
PHEBESS's Photo PHEBESS Posts: 45,957
12/31/13 10:18 A

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I'm in!

I have a few basic routines that I rotate through the week - but probably need to review and revise to make them more challenging. All of my ST is using body weight - crunches, squats, calf raises, wall pushups - because with travelling, I need a portable workout. But I need to change things up, so I'll work on that the next few days.

"Dance as if no one is watching."


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CD5645667 SparkPoints: (0)
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12/31/13 5:30 A

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Ok I'm in !.
I have already planned a new regime and I will add a new resistance band work out.
I am aiming for at least 5 days of strength training to get me as fit as I can be ..

POPSY190's Photo POPSY190 Posts: 5,268
12/31/13 3:00 A

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January: Get Informed, Convinced, and Strong

These two articles give us an idea of the importance of ST and the basic information about its benefits and basics.
www.sparkpeople.co./resource/fitness
_a
rticles.asp?id=364


www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=1033


January Challenge: Start Small and aim for consistency.

1. Plan to ST at least 2 days a week.
2. Plan a simple workout. If you need help use SP's Workout generator: www.sparkpeople.com/resource/fitness
_p
lan_generator.asp

Keep it straightforward and realistic, especially if you are a beginner; establishing the HABIT of ST is the aim.
3. a. Come to this thread and describe your plan: when and what will you do?
b. Return to this thread at least once, more often if you like, to report on your consistency, time spent, what has worked for you/what has been less successful for you, any resources you would like to share. Or blog about your experience and post a link here.



Edited by: POPSY190 at: 12/31/2013 (03:34)
Penny, Christchurch, New Zealand

Co-captain Panthers BLC24-28

www.blcpanth
ers.com


Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


 current weight: 178.0 
178
168.75
159.5
150.25
141
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