Tag: overall fitness

Lazy? Procrastinator?

Yup, that’s me! My sister says I’m not lazy, but here it is, more than a month since I’ve posted here and I feel terrible about it.

Paper and pen!

I have tried to be consistent, but obviously that’s not working on its own. I need help! So I’m going to be using a real, paper, appointment book, and using pen and ink, to remind me every day to write. I may not post here every day, but I’ll be writing and polishing.

They say that you have to do something consistently 30 times or so before it becomes a habit. The same thing, at the same time every day. I’ve gotten to the point where exercise has become a habit. I don’t enjoy it, but it’s a habit, and I feel like something’s missing if I miss more than a day of exercise. I don’t even have to schedule it on my calendar.

So, I’ll be writing my little heart out every day at 9:00 in the morning for about a half hour.  I don’t know the topics, yet. Very often I just “write off the cuff,” as it were, and that could be the problem. Too often I think to myself, “I should write a blog post,” and then can’t think of a topic… What might work is keeping a topic list and consulting that when nothing occurs to me.

Organization module?

I’ve toyed with the idea of having an “Organization” module – heaven knows I need one that works for me. I’ve tried many, and have been enthusiastic about it at first but it becomes too much and I drift away.

I’ve discovered that part of “Fitness” is having a fit mind – and if I’m completely disorganized, I feel that I’m falling down on my fitness.

So, anyone out there who’s reading this – how would you feel about including “Organization” as part of “Fitness?”

Add strength to your routine

Sumo squat with weightYour exercise routine, that is! As we age, it is increasingly more important to keep your muscles in shape. We don’t want them to atrophy! Yes, cardio work is vital, but it’s been proven that a combination of cardio and strength is most effective for overall fitness.

Body weight exercises are effective!

I have a set of free weights at home, because I work out there. But using your body weight can be effective as a tool also. A push-up is an amazing exercise that works the entire body! And a modified push-up is almost as good. Start with 3 sets of 8 push-ups from your knees. Hands should be directly under your shoulders. Make sure that your stomach is as pulled in as it can be, your body a straight line from knees to head – keep your butt tucked under! I started not being able to do a full push-up. I started on my knees and when that became too easy, I progressed to one leg straight, switching legs periodically. And when I could do that without a problem, I tried full push-ups. Not for a whole set, but maybe one full push-up per set. Push-ups are great for the arms, the back, the abdominal muscles – you name it!

Planks!

Planks and plank variations are great total-body strengtheners too! Stay in that full push-up position for 10 seconds. Work up to 30 seconds. And then a minute! These are especially good for the abdominal muscles.

Uh oh! Triceps!

Our triceps muscles are a major concern for many women, especially. A good triceps exercise that doesn’t need special equipment actually uses a chair. Sit on a chair that doesn’t move (no office chairs here!). Slide forward and support yourself with your hands on the front of the seat, arms close to the body. Slowly bend your elbows and rise back up again. Feel those triceps?

Use that equipment!

If you belong to a gym, or are lucky enough to live somewhere with a fitness room that has equipment, try it out! Those machines can give an awesome workout. Just make sure you get good instruction from someone who really knows how to use them. You don’t want to hurt yourself trying to get fit!