Pentagenarians & Beyond: W/B 6/27

T

Traildoggie

Cathlete
good morning..

lovely morning out. going to go ride one of the close by trails. we will head back to western washington on tuesday not because we want to, but the heat there is scary and our garden will die if we don't. ordinarily we could leave it alone for weeks but this is extremely unusual and we have the upcoming holiday that will be scarier than usual.
 
Good afternoon, Ladies. This morning I did Jane Adams Gentle Yoga, Morning Energy practice for 18 minutes. It was nice to do a little stretching to start my day. Today is my daughter’s birthday and we are celebrating quietly. Unfortunately, she has to fly out tonight for a work engagement that came up unexpectedly. We are annoyed, but it a very important event. She will fly back tomorrow night. Son-in-law and grandchildren will stay here.

Valerie, traveling back early is probably a good idea. The heat forecast is unbelievable. Enjoy your ride today.

Have a wonderful afternoon everyone.
 
Today I did C Dorner Vertical Step and Abs that she did this morning (first two cardio combos and two abs segments just a bit of the third cardio and moved to stretch), 48 minutes, heart rat e125/166, 209 calories, 2,466 steps. I then did CDorner foam roller routine to release hips and upper back, skipping some of the hip moves which made it 20 minutes, heart rate 77/101, 28 calories.
Total time was 68 minutes, 237 calories, 2,466 steps. I did not count steps for foam roller which were practically nothing.
I was going to try a sweet potato dish from Fix it with Food today, but my sweet potato was not any good. Yesterday I made the pasta with egg plant dish again and had some for lunch today. Eating while out of town was awful and my joints really hurt now. Digestion was not so good either. Two restaurants open in that casino where they held the conferences and it was not healthy food. They had a steak house and Sushi restaurant, but neither was open while we were there.
 
Today I did a Peloton ride before work. I worked a 6 hour shift and got over 15,000 steps. Garden season is almost over and hours are being cut back so I will have more free time soon.

Carolyn-That's too bad that your daughter had to fly out tonight but good that she can be back tomorrow night. It's so nice that families can start visiting each other again.

Valerie-I hope you stay cool and safe during this unusual heat wave.

Diane Sue-Nice job with the CDorner Step and Ab workout.

Hope everyone has a good week!
 
Yesterday I did To the Mat and today I did XTrain Burn sets: Chest, back and shoulders. Need to get up and workout first thing as, weather permitting Nick and I are doing the zoo tomorrow, and going to my parents. it finally didn’t rain today. Yesterday was crazy. We spent 2 1/2 hours in the basement under tornado warnings. There were a fair number of them in the lower Michigan, but the closest was miles from us. The flooding in some areas is really bad. Detroit got way more than expected so people were out and highways flooded to the point that only the tops of cars were visible. People had to just abandon them and some had to be rescued.

Valerie I hope you got your ride in today.

Carolyn that’s too bad that your daughter has to fly in and out tomorrow for work. Nice that you got to celebrate her birthday all together.

Diane Sue great job with the workouts! Sorry to hear that you had problems with food while you were gone. I know it’s hard when you can’t find good food choices while traveling.

Judy good job with the Peloton ride!
 
We rode this morning for 1 hr 45 min . I forgot this used to be hard to do ..but now it seems like a familiar part of a morning. Really nice out. We will do another short ride tomorrow and then clean the house and pack. Hate to think of the drive in the heat. Much of the way will be 100 degrees plus . That makes it hard on a vehicle and the passengers. tomorrow will still be ok temps here.
Carolyn too bad she has to do a trip after barely arriving. Hope it goes smoothly.
judy you get an amazing number of steps in on a normal work day.

terrible rain detroit got we could use some of it here. cathy tornados are a reason I left the mid west. I could not live with that fear. we have different issues here but nothing scares me like those .

diane sue thats one of the worst things about traveling IMO. the food. I dislike restaurant food in general nd if you're not familiar with an area, you can get some awful meals,
 
Valerie, I hope that you enjoyed your ride today. We have had lots of rain the last two days and it looks like it carries over to the end of this week. Temps in the 70's and low 80's.

Carolyn, I hope you had a nice birthday celebration before your daughter had to leave for business. I like it when I can do a stretch on my day off as I feel so much better when I do.

Judy, nice job getting in a Peloton ride in. I bet you will like having a little more time to do things at home.

Cathy, spending time in the basement through tornado warnings is not fun. We have a shelter in our garage. I have not looked, but my husband said it does not have seats like the one we had put in one of our other homes garage floor. I told him it sounded like a tomb or something. I keep saying I am going to move my car and look and see if I need to clean out cobwebs or something. One home we had a large shelter put outside that we had plenty of room in for family if needed. It was much nicer than in the floor. We have talked about putting an above ground outside here. Although I don't know how HOA will feel about it. The neighbor put up a storage building and HOA won't let them put it on concrete. That makes no sense to me. They are contractors and it is a nice all wood and insulated building so I was surprised they had that rule. It would be nice to have a basement. I hope that you get to go to the zoo tomorrow.
 
Valerie, I only remember it raining a lot in Washington when we visited summers. We usually have those 100 degree temps late July and August. I remember it not raining for so long that everything was dry and parched. When we finally got rain, people were all stepping outside to feel the rain. It was such a relief.
 
This morning I did Step Sync, combos 1 and 2 for 33 minutes and 240 calories burned. My average heart rate was 131 and maximum heart rate was 156. We had a very nice birthday celebration for my daughter. I made her favorite foods and her often requested fresh peach cobbler. The agency that is sponsoring today’s event sent a car for her transportation to the airport which was good. No one wanted to drive to the airport last night and that gave us more time to just enjoy the day.

Diane Sue, nice job with CDorner workouts. It’s good to try to get back to your normal food and exercise routine after traveling. Finding decent food in a conference location was always a challenge for me.

Judy, great job with your Peloton ride. You have been working a lot of hours so I’m sure you will be glad to cut back a bit.

Cathy, great job with To The Mat and X Train Burn Sets Chest, Back, and Shoulders. I hope that you are able to go to the zoo today. The weather doesn’t look promising.

Valerie, great job with that ride yesterday.

Have a wonderful day everyone.
 
I'm a veteran of dozens sales meetings and meals traveling. I hated that part. I used to come home several pounds less and starving because I could not eat the restaurant food. when we travel with our camper, we bring food along. it isnt fancy but edible. it used to be the same old same old, burgers and fries, steaks etc. I think restaurant food is better now and more ethnic places that usually have more interesting things but I still prefer to cook myself. .

we rode this morning for 1.5 hours. same ride we've been doing. it's very close, 10 min drive, hard enough to be a workout and lonely. its pretty..... along a mountain stream. we keep hoping to see a moose but no luck so far. its partly shaded since sun is so intense this time of year and a lot of the area was burned in a forest fire years ago.

this area usually has enough rain but july and august are usually pretty dry. the 4th is notorious for being rainy but this year looks dry. we are worried about the fire potential considering our neighbors who will blow it all up. diane sue there are some years when it seems like it wont ever stop raining. I'm pretty comfortable with the rain and miss it when it gets dry like this.
 
Getting up early to workout went out the window when I didn't fall asleep until 2 and got up at 6. Was fine at the zoo, and until we headed home from my parents. Both of us were yawning as he'd stayed up until his GF made it back up to Marquette last night. He however didn't get up until 7:30 and was asleep by midnight. So, now my plan is to do todays workout tomorrow afternoon, as I'm shopping tomorrow morning. Then I have to figure out the rest of the week to get caught up as Derek and I are going to the Detroit Zoo on Wednesday.

Valerie that sounds like a very nice ride you are doing! I keep hoping to see a moose in the UP, but so far nothing. We really don't usually get much in the way of tornado activity around here. Saturday was unusual. There have been some that have caused major damage, but it doesn't happen with anywhere near the frequency as other states. It's also a plus now that our phones go off to alert us to warnings in our area. At least we were in the house. When the warning went on for the zoo, Nick had been taking out the trash and was driving one of the carts, so he had to head for the administration building. The heat is parts of the country is insane right now. My Aunt and Uncle, both near 90 are in Seattle and I believe my Dad said it was supposed to 109 here today. Fortunately, they have air, but not everyone does.

Diane Sue for us having to go in the basement isn't hard. It's a full finished basement with a TV, all the workout equipment, Nick's bed and a bathroom, old computers etc.

Carolyn great job with Step Sync! Hopefully your daughter makes it back and the rest of their visit isn't interrupted.
 
Today I did CDorner workouts. I really was not pleased with the two from today though. I shortened the first one. Way too much stuff that is hard on my shoulders and plank work. I modified quite a bit.
I did Arms and Abs which was two different rounds of workouts done twice each, 32 minutes, 82 calories:(
heart rate 91/135. I went pretty light on this one as did Chris on some moves as she is coming back from shoulder problems. Not sure how she managed all of the planks and push ups! I then did the 30 minute interval workout from today and it was more weight and strength with the step, heart rate 120/147, 136 calories. She used a 10# dumbbell for this one and there was a bit of basic step work with it through mostly the first half. I was disappointed as I expected cardio. I then did the 10 minute after step stretch that was 11:40 minutes, 25 calories, heart rate 88/104 and also her neck and shoulder mobility stretch 18 minutes, 28 calories. Quite a mixture and I also added on the foam roller back and hips again, just the upper back part at the first half. I did not add it on as I forgot to turn on my watch which doesn't matter as you are just lying on the roller. 91 minutes, 271 calories, 2,114 steps. I guess it does not always have to be high intensity and I really need the stretching. I will do legs later this week.
Moves for arms and abs
push ups (at her suggestion for those it bothers I did bench press) 8 # (me)
rows wide/close she suggests 15's but does 10's and I used 12's
standing side crunch right holding 15# db
push ups narrow 10 reps me bench press 8's
twisting rows 12# dbs me
left side standing side crunch 15# db
push up wide me bench press 8's
pullover with straight arms me 8's 10 reps
reverse curls
repeat all which I did not do
2nd group of moves at 32:48 minutes
hand forward push up alternating (me 8# bench press)
biceps curls 3pulse curl/3 pulse W curls alternating 10# dbs me
abs reach through legs in V lying down and reach across to foot
forearm plank hold or leg lift and cross behind
twisting curls 10# dbs (supinating?)
lying 10# db held up and scissors
regular push ups or your choice I did nothing here
skull crusher 10# dbs
abs knee and leg lift reach
plank or do crunches(me crunches)
kickbacks 8# dbs
Russian twist with bicycle move
repeat all of this group

30 minute Step has cardio moves first round with two sections of squat thrusts and down to floor moves.
2nd round uses a 10# dumbbells and she says you can use no weight
monster walk on step holding a 10# dumbbell at chest
rocking horse on step using a 10# dumbbell at chest
lunge with overhead press 10# dumbbells I did a curl
deadlift/calf raise on end of step 10# dbs
row/front raise alternating the row
standing on step holding 10# db at chest 1 foot crosses over the step like a curtsy and back
10# dbs curtsy /curl
straddle step squat/ curl/stand
ends with a plank hold
 
This morning I did P30 Perfect Pump Lower Body and the Extended Stretch. My time was 42 minutes with 170 calories burned. Average heart rate was was 111 and maximum heart rate was 141. My daughter arrived back here last night but they had to leave for home early this morning.

Valerie, I hope that your neighbors are more cautious with the fireworks this year. They really shouldn’t do them at all given the extreme dryness.

Cathy, lack of sleep makes it very hard to work out.

Diane Sue, nice workout yesterday.

Hello to Judy.
 
Today I did CDorner Cardio Kickboxing no equipment(todays new workout) 44 minutes, 266 calories, heart rate 147/177, 4,021 steps. I also did her new Mobility and Balance Routine for health and flexibility, 32 minutes, 55 calories, heart rate 82/100, 173 steps. Total time was 76 minutes, 321 calories, 4,194 steps. I had fun with the Cardio Kickboxing workout today. I like that Chris does not generally spend a lot of time on one super long repetitious upper body punching and boxing segment. She does a few other moves that are non kickboxing and does kicks and leg work as well. Also I always like that she gives alternative moves if you do not want to do jacks etc..
I made another recipe from the Fix it with Food this evening. It was a warm mushroom and spinach salad that was pretty simple. I did not have the pine nuts so decided to just use walnuts. I probably could have used pumpkin seeds. It was really good. I still wonder at all of the tons of olive oil in these recipes. This one was serving size one with 3 Tablespoons of olive oil. I used two and should have used even less than that. Just a tiny bit for cooking the mushrooms would have worked I think. Even though I had only had a green tea pea protein smoothie with a banana in it and hardly any fat for lunch, the salad shot my fat way up. I had protein powder in a smoothie bowl later and that made it worse, but my macros were all fat and carbs, and mostly fat. I wouldn't care, but wonder at the health benefits of that much fat. Even though it is supposed to be healthy. I have liked pretty much every dish that I have made.
I don't think we will have to worry about wayward fireworks here as it has been raining every day and I think the 4th they are saying 20% chance as it will start dropping off. I am hoping for no rain next week when I have to make two trips across town to that heart hospital. We have had off and on flash flood warnings and I know my granddaughter was caught out in some where the roads were blocked off when she was trying to get home.

Carolyn, nice work on nice work on Perfect Pump Lower body and stretch.
 
Much of our drive today was terribly uncomfortable. Hot! HOT!! ok to start at 6 am and thru higher elevations, but heated up early. The air conditioner could not keep up. For more than half the distance, it was way over 100 degrees. Stopping for gas was horrid….so hot in the open on asphalt
the truck repair was solid. truck ran well. OMG though, it was stifling. Hours and hours of it. Temps were 108 to 114 over half of the way Hundreds of miles. I have no clue how anyone lives in that. I would be dead in a week.

Diane sue I have always cut back on fat dramatically. I immediately gain weight. for me, fat and sugary things are easiest to trim. I cut dressing amounts, keep ingredients in the same proportion, but use way less. For me a calorie is a calorie and if I eat it, it will stick. olive oil sticks just as quickly as chocolate cake. teaspoons not tablespoons . I want a little fat in my food but not a lot. I think too much fat ruins flavors anyway.

Cathy its very true... seattle is usually pretty mild. not that cold in winter, not that hot in summer. air conditioning was a luxury not a necessity. the water moderates temps and keeps things temperate. this was very unusual weather. with climate change, it is scary to think this might be recurrent. we are not that close to water plus I am so intolerant of heat that I'd get air conditioning without hesitating. 90 degrees is a temp that will produce screams here, but 109 is just not fathomable. my neighbor has an awning attached to her roof, two out of 3 bolts pulled out of the roof during the heat.
eastern WA is almost a desert, very hot in summer, very cold in winter. but this is WAY hotter than normal especially before july. the freeway surfaces were buckling from the heat! it was good we came back. our garden was very dry but looks Ok . another week might not have worked out well. even the mountain passes were in the 104 degree area.
 
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This morning I did Jessica Smith’s 30 Minute Fat Blaster from her 30 Day Plan. That was 30 minutes and 215 calories burned. Average heart rate was 132 and maximum heart rate was 161. I had an appointment with my primary care physician this morning. I hate going to follow up appointments for routine items. I realize that it’s necessary, but it feels like a waste of time.

Diane Sue, nice job with CDorner Cardio Kickboxing and the Mobility workout. The mushroom and spinach salad looks good, but I agree on the amount of oil for 1 serving. I would probably decrease it too. I always use walnuts instead of pine nuts since that is what I have on hand.

Valerie, I know that was a rough trip with that intense heat. I’m glad that you are home.

Deb, I hope that you are doing okay. Hello to Judy and Cathy.
 
Yesterday was pretty much a loss all around. Got up at 5:30 because it was supposed to be one of Nick's early days, then at 6 they told him to come in an hour later aka his usual time. Shopping day for me, so at least I got an early start, but kept hitting little snags that slowed me down. Then, because apparently we need more rain, I ran into torrential downpour about 15 minutes away. Luckily it was right before an exit, so I got off and took the side road. By the time I got to the next town so many people were coming off the highway that traffic was backed up at least 1/2 a mile at the only light. Water was just gushing down the side of the road and the drains weren't making a dent. Totally crazy. Needless to say by the time I'd shopped and done errands I didn't get home until about 1. Still had to put everything away and clean the produce. So definitely no workout happening. Then today Derek and I went to the Detroit Zoo. We had a good day there, but I seriously have no concept of how anyone can want to live in an area where the traffic is that insane. Even in the middle of the afternoon! So, I deleted and re-entered the 90 day Xtrain/LIS rotation. So I'm giving that another try tomorrow.

Valerie that sounds like such a rough drive back. I don't do heat well either and that just sounds miserable. Wish we could ship some of the rain we got west. Finally no real chance of more rain for the next week.

Diane Sue that sounds like a great workout! I need to check out other mobility workouts because I really like them better than yoga. No idea why since the moves are similar and sometimes the same. We should be okay for the 4th, too, since we've had all this rain. But, someone will do something stupid even if they don't start fires. Over the years I've really come to dislike fireworks. Wish we would at least do what Italy (I think it's Italy) that does silent fireworks. All the pretty, but without the noise.

Carolyn great job on the workout!
 
we wish we could get some rain. right now its cooler and cloudy but foliage is dry. there were a lot of booms last night already. people are so stupid! its not as risky right now as it was when it was hotter but things are just as dry. it sounds like everyone that can go is traveling this weekend.

cathy I never liked the 4th either. my parents always visited a family I didnt like. I was supposed to hang out with the girl who was my age but we were not friendly. plus, I never liked all the noise. I didnt change my mind as I got older.
I didnt know that about Italy!. what a fantastic alternative. we dont have any pets now but that was always a project, keeping everyone calm when it sounded like WWIII outside. if it were one night, I could live with it but it is always multiple nights, some years we get it for weeks. not constant but occasional loud explosions without warning. must be awful for people with PTSD. usually they're close enough to hear or wake you up but not close enough to identify location. always someone who blows off a hand or fingers etc. nothing like fireworks and a case of beer to cause real problems.
 
This morning I did Perfect Pump Upper Body for 41 minutes and 150 calories burned. My average heart rate was 105 and maximum heart rate was 136.

Cathy, driving in heavy rain is bad and adding traffic to the mix is terrible. It can really ruin your day. I try to avoid both as much as possible. After years of grueling commutes in Atlanta traffic I don’t want anything to do with the expressways. I try to arrange my life around my local area. Occasionally I have to get in heavy traffic, but it doesn’t happen often.

Valerie, I wish we could send you some of the rain here. I actually enjoy the July 4th holiday. It was always a special time in my family when I was growing up, with extended family and outdoor barbecuing. As a military family we also enjoyed many special 4th of July celebrations with parades, outdoor events and evening concerts with the band. I don’t mind controlled fireworks, but they need to end at a decent hour.

Hello to Judy and Diane Sue. Have a nice day everyone.
 
Today I did CDorner Low Impact no equipment that she did this morning, 41 minutes, 80's and 90's music although I kind of think some of the tunes were older and it was fun. Heart rate 150/180, 259 calories, 3,549 steps. I also did CDorner Lower Body Butt for Balance and Core, 39 minutes( I skipped the final moves that were for inner thighs with arm balances as my shoulders were aching) heart rate 96/138, calories 102, 420 steps. Total time was 80 minutes, 361 calories, 3,969 steps. There was some balancing moves at the end of the low impact cardio today as well. I rushed this morning instead of drinking a couple of cups of coffee as I wanted to go into town to get some things at Walmart before the storms hit. Boy, they said 1:00 thunderstorms and I left at 10 till from the store and caught the downpour before I got home. Glad I did not have far to drive. Water was flowing down our street. With all of the building we have mud out in the streets and all over. It looks like rain is forecast into next week too. I hope not much as I have those appointments next week. I also have a Whole Foods order coming today so I have my veggies and items recipes I want to make. I didn't buy the Farro though. There is only one recipe in the Fix it with Food book that calls for it. I got dried black eyed peas as they are used in more than one recipe. I see there is another Fix it with Food book coming out December 7th.

Lower Body and Butt for Balance and Core 45 minutes Chris uses 20's and a 30# dumbbell
uses the pink pink fabric band, dumbbells for the standing work segments are done for 1 minute on timer except those where she does 30 seconds on each side
Band work
wearing band above knees
squat /lift 1 foot off floor balance hold alternating sides
hinge from hip tapping back balance back to standing 1 foot
same foot tap hinge up tap cross back
repeat other foot for the two moves
lateral cross walk raise leg hold then move to other side alternating
final band move is a 1 leg balance hold 1 leg 30 sec then the other 30 sec

weights
1 20# db (I dropped to 15)dumbbell held at chest reverse lunge knee up push leg back and balance hold
1 20# db held at chest just extend leg out in front and balance hold then repeat other leg
20's I used 15's single leg dead lift back to stand and hamstring curl
1 heavy 30# (me 20#DB) plie squat hold calf raise hold (this is done 3 times in the 1 minute time)
At 25 minutes she moves to the floor on a mat
no weight here or bands
bird dog cross leg over and knee to elbow
bird dog hold and lift leg behind pulsing
bird dog hold and flex foot and curl leg
repeat on other side
inner thigh was 3 moves for inner thighs, but when she showed balancing on one arm to lift the leg I decided it was a no. She did say if it bothered your arm not to lift up off the floor, but when you do that you cut off a lot of the benefit for the move imo.
I had to take breaks on the bird dog hold as my shoulder was not happy.

Valerie, I remember some travels we have done, the worst being from California to Houston area in a pick up with no air. My gosh it was terrible and hard to breathe for all of the humidity. Did that a lot when I was a child. There is nothing like having an air conditioned car. I agree, it is miserable when you get outdoors after being with air conditioning and that heat hits you. It makes one feel ill.
Fat is the one thing that will add weight on for most of us. I could use weight, but not through eating unhealthy. I watch that because of the RA and the report from my heart doctor just increased my being careful. I am going to continue with the recipes, but lower the oil even more. Sometimes a bit of water will help when cooking so that stuff does not stick. I don't have a lot of problem with sticking though with the Gotham Steel pans that my husband got for me. I don't think it is necessarily PTSD for some. My husband would jump even when sleeping with thunder and the fireworks. He said it was just that that meant danger and the need to maybe go for cover like when he was in Iraq and Afghanistan. After being home for awhile it quit affecting him though. He also drove crazy when he came home as he had gotten used to defensive driving to keep from being killed. Thankfully that left too.

Carolyn, I hate those follow up appointments too. I often wonder if they are really necessary, a requirement for insurance or what? Why can't I just call if there is a problem with the treatment they gave me. Anyway, I guess I have a poor attitude when it comes to that. Particularly since not they are even further away. Nice work with Perfect Pump Upper body today.
As a child the fourth was always a special time. Even for my family we used to all gather in our back yard and watch the fireworks from our back yard that went off at a local church. A few times we went somewhere where it was legal to shoot off some safer fireworks. One year we all rented a cabin and were able to do some fireworks. When we moved away for two years the family kind of made their own routines for the fourth, so we don't do anything anymore.

Cathy, sometimes those storm drains do not work when it is like a large bucket has been unleashed for a long period of time. We have a rock place in our back yard that looks like a pond and is not draining well with all of this rain right now. It is terrible when you have to drive and it is so hard you can barely see anything. One thing about it, I don't have to have the sprinkler system on and our new plants are doing well.
You really should try some of CDorner youtube mobility workouts. I love them.
 
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