Female and 50

[Marie Smith]

Man I hit 50 and everything has changed! I use to run every morning, about 3 miles, but I got a new job and have been a little more of a couch potatoe! I have to get up at 4:15 in the morn to get to work. Hard to be motivitated when I'm so tired all the time.

I am only 5 foot tall and weigh in a whooping 144 pounds! More than I was at 9 mos prego! I have an elipitical, a treadmill, a TRX (that I don't know how to use), a very nice bicycle and a few weights. I have got to do somthing to get rid of these spare tires (yes multiple)! They are gross, unhealthy, and I can really tell a difference in how easily I can get around, bend, breathe, etc!! Plus I live in the middle of nowhere and there are gyms to join.

Where and how can I come up with a daily plan for exercise plus a meal plan. This gets me so depressed. I want to change please help me!!

[Helen M Brennan]

welcome marie.

You have come to the right place.

i started my fitness with only a bit of conviction and an elliptical.. made a promise to myself that i would use it at least 5 days per week no excuses.. and started at 5 mins only , and at the lowest level LOL.
After several months i was needing more and started with a personal trainer and thats what led me to crossfit...

I am sure that others will jump in and make suggestions in addition to using your equipment. I think it is important to get yourself into the habit of exercise and the habit of making sure that the food you eat is nuyrient dense rather than just calorie dense.

Cheers

helen

[Zowie Hanssen]

Hey Marie, when it comes to getting started again with kids and a busy professional life it can seem almost impossible. My suggestion is take it slow and create a routine that is easy to DO and hard to make excuses not to do. If you make time to walk on your treadmill or hop on your ellipitical for just 5min then 10 and so on. I also use extra time researching nutrition, different routines,how to use a TRX system to saturate my thoughts with healthy interests. Building self-efficacy is very important and doing it bit by bit has the lowest failure rate, do not create goals that seem huge and overwhelming, this could derail you quick. I think your first goal should just be regularity and consistency, so 5min a day, no excuses. Good luck! Heck you could do 5min after you read this post, no time like the present

Zowie..

[Jeffbmitchell]

I think I'm going to try this workout it's for beginners. Go to www.cleaneatsinthezoo.com and look at the 30 day at home workout for Crossfit.

[Blair Robert Lowe]

Very Nice bicycle.

I'd consider using it to get to work. Really good way to cut weight fast. I know this back in 2008 I had balooned up to over 180 but I was back to 165ish in no time by having to bike commute 10-30 miles a day. Mtn bike mind you, not a road bike.

Now I use a road bike and I figure it helps me burn some kcals easy. I don't ride hard by any means but I generally ride at least 10 miles a day or so up to 30. Luckily, I try not to ride really at all on Sundays but I dislike using the light rail.

As for diet, you can look into the Zone or Paleo or Primal. Basically try to cut out sugar ( I need to get back to this but I'm lazy and stressed right now ). Cut out sodas and juice. Maybe juice once a week. Milk is another thing I've cut out though I love the stuff ( I do drink whey protein though ).

Most CrossFitters or a lot of them end up cutting out carby stuff. Bread and pasta. I'm not going say NEVER EAT THEM AGAIN OR YOU WILL GET FAT AND DIE, but cut them out for the most part. Pretty easy to do. Eat them from time to time if you need to carb reload.

The TRX is good for pushups and rows. I know it has other uses but I think those should be your bread and butter exercises.

I'd look up the CrossFitKids scaled WOD's or BodyWeight WOD's. CleanEatsZoo is alright but mainly the WOD's are if you have no equipment.

What kind of weights do you have? Some use of weights is better than none.

[Marie Smith]

Thank all of you for replying. I have been trying to get more active. I went for an 11 mile bike ride Thursday night and walked about 6 miles with a friend tonight. Haver been having trouble eating right with all the pitch-ins at work and Halloween candy

Blair I only have 5 and 7 lb weights. When I do use them I never know if I am using them properly. I have read that you can do more harm then good if you use them incorrectly.

Ultimately I would love to have a gym that promotes cross fit and the paleo diet. I have done some research on the internet and that seems to be the best solution to lose weight and stay fit. I don't know much about either. I know my age is against me but I want to be a fit 'old person'.

Thanks all of you for the motivation!

[Blair Robert Lowe]

Hmm, 5 and 7lb weights. I only use those weights with my little gymnast girls who weigh about 40-70lbs for lower body stuff and they are encouraged to lift heavier ones when their form and strength is ready. We never use them for much else except maybe some rows or curls or in addition to a bodyweight exercise (back extensions or situps). Some of the older girls might use them for shoulder mobility stuff.

I was gonna say find a CF gym but you stated you live very far away from one. If you ever get the chance, take a trip I'd say.

About the most harm you can do with a 5/7lb weight is dropping them on your toes or hitting yourself in the face with them on a curl.

One of the things I was talking to my buddy the other night when it comes to scheduling workouts in is that you can always program a cycle of tabata something in and call it a day.

4 minutes long. Go for 2 or 3 different movements if you have the time and/or inclination. But 4 minutes is better than 0 minutes.

A cycle of burpees/squat thrusts or just a double cycle of squats and pushups or lunges and situps, whatever.

Simple, easy and effective. You could use your cardio machines or TRX ( to do pullup rows ) as well.