With a return to working out at my gym last month, I’ve declared a restart for my ongoing fitness journey. My contemporaries likely remember the “progress update” features from decades ago that were published in magazines like Glamour. The ones that reported on the monthly results of a woman (or two) who was revamping her lifestyle with the help of the experts associated with the magazine.
While I don’t have a team of experts on hand to advise me, I do have many years of exposure to information about nutrition, exercise, and wellness to rely on. And for anything I’m curious about, all I have to do is look it up. I’m be sharing some of those tidbits in these monthly progress reports along with before/after photos and stats as I document my fitness journey.
June 11 is the day I’m calling the start of this journey because that was my first day back at the gym and resistance training since April 2019. It was just about 6 months ago that I shared in The Weight (and Wait) is Over about having lost a few pounds in the months since I’d retired. I had attributed this success to a combination of getting more sleep, eating healthier foods, and getting more regular exercise. That “more regular exercise” was primarily in the form of 45-60 minute walks 4-6 times a week as well as an occasional round of golf when the courses reopened.
A return to working out at a gym is significant for me because I’ve been doing resistance training on and off for over 35 years. My current gym membership actually dates back to 1985. Back in those early years I bought a book by Joyce Vedral called Now Or Never which promoted weight training as ideal for counteracting the effect of aging (mind you I was only 26 at the time). This book was my introduction to resistance training and how I wish I still had it.
Not only did I learn about various exercises and the equipment typically found in gyms, but I was also introduced to techniques like “pyramid training” and “supersets”. Briefly, in pyramid training, you progress through 3 or mores sets starting with a lighter weight and a lot of reps to progressively heavier weights with fewer reps. After several sessions and once the final set is easy to complete, you make incremental increases to the weights in each set. In performing supersets, you are pairing up exercises that target opposing muscle groups and alternating between them with little to no resting as move from one to the other. By doing this, you can get more done in less time and you are always moving which gives you more of a cardio workout along with the weight training. I’ll cover more on these techniques in the next update post.
Just a quick aside, I want to share an article I came across a couple of days ago. The study discussed in Lifting Weights? Your Fat Cells Would Like to Have a Word sought and found scientific evidence that resistance exercise has unique benefits for fat loss beyond that which is gained from increased strength and muscle mass. For me, it has always been a key factor in my efforts for losing weight. Previously, my challenges for working out centered more around having time to do so and being comfortable at my gym. More topics to cover in another update post.
Currently, my workout sessions last about 50-55 minutes (depending on the occasional wait for a machine) during which I do seven supersets and my cooldown. I typically go three times a week, MWF so as to avoid the larger weekend crowds. Since the start of this present journey 6 weeks ago, I’ve been to the gym 16 times. That’s an I don’t do any cardio at the gym, so on three other days in the week, my walking buddy and I will pound the pavement for 45 minutes or more outside in the fresh air. According to my Fitbit log, we walked 15 days in the last six weeks so, in total, I’ve averaged 5 loggable “activities” a week, woohoo.
I promised stats so let’s move on to those. Since the January post, my weight had started to tick up slightly. Knowing that working out would increase my muscle mass (hopefully) which might skew overall weight loss, I established a set of baseline measurements to track as well. And while my results so far are not record-breaking, I’m pleased to have made progress. Would you believe the loss in inches made me happier than the weight loss?
| June 11 | July 15 | |
| Weight | 177.1 | 175.0 |
| Body Fat % | 35.1% | 34.6% |
| Chest | 39″ | 38.5″ |
| Bust | 44.5″ | 44″ |
| Waist | 39″ | 38.5″ |
| Abdomen | 45″ | 44.5″ |
| Hips | 46″ | 45.5″ |
| Thighs | 25.5″ | 25.5″ |
| Calves | 15.5″ | 15.5″ |
In the last few months, indulges have occurred. The Husband and I have gradually begun to dine out more and more frequently now that restaurants have reopened and we’ve been vaccinated. Realizing that I needed to manage the potential impact of this better, I decided to start logging my food intake. I had done it sporadically in the past but not having a scale made it difficult to accurately quantify each food. This time around, I have the digital scale I bought for baking so it’s much easier to measure what I’m eating. It has helped me to be more mindful and realistic about how much I’m eating. Along with that, I can also assess what changes I should be making in regards to my macronutrients.
I still try to stick with an Intermittent Fasting (IF) schedule of a limited daily “eating window” of 8 hours or less, typically between 11am and 7pm. A cup of green tea in the morning helps to settle out any hunger pangs I might feel before my breakfast and I’ll drink camomille tea in the evening if I need something to quell the munchies. Another change I’ve made is making sure that I’m drinking enough water. It’s not as easy as one would think. I don’t drink any sugary or artificially sweetened beverages and I’m not overly fond of alcohol either so no hardship sacrifice is required in those aspects. And as long as we don’t bring junk food into the house (which we don’t), it’s easy for me to stay clear of it.
Did you see that recent TikTok video composed of a photo a day documenting a young woman’s weight loss progress? Ya, I’m not doing that. Like the stats shown above, I did take starting day photos as well as similarly posed photos about a week ago. I don’t have a two-piece swimsuit so a pulled up tank top and joggers is the outfit that I’ll be wearing for my monthly comparison photos. The photos are not super flattering but they are real. While there’s not a lot of visible difference evident in these images, I’m feeling much stronger physically as well as in my mental fortitude to continue along in this effort.
Let’s Wrap This Up
Now, onto the Fine-Whatever link-up. My featured blogger from last week is Laurie, a UK blogger whose blog, Vanity And Me, is aimed at sharing fashion and beauty for ladies over fifty who are not yet ready to hang up their high heels! Laurie certainly has got a divine sense of style and a keen eye for details.
That’s my fitness journey status report for month 1. If all goes well, this post is the start of a recurring series that I will publish at about this point each month as I track my progress. Do you have any helpful tips you can share or resources that you’ve used in your own fitness journey?
Stay well and let’s keep in touch! Subscribe, tweet, follow, friend, pin … all options are available. I look forward to hearing from you soon.
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Note: This is an unsponsored post; however, some or all of the links to clothing items are associated with an affiliate program where I earned a few cents for each click.
Feature and final photos: MMPerez
36 Comments
My friend and I were just talking about needing to make sure we change up our routine a little to make sure our bodies don’t get used to it. And… water intake is such a hard one for me to be consistent about! But it really helps.
http://www.chezmireillefashiontravelmom.com
Switching things is not only good for you physically but mentally as well. I get bored with the same routine day after day.
Resistance training is so good for our bodies and supersets make workouts so efficient. You are doing amazing!
Jill – Doused in Pink
Thank you, Jill. I wish I had a buddy going with me to the gym so that we could partner up on supersets and alternate in the use of equipment. But I can make it work even if you’re alone.
You look amazing. You’re the kind of woman that I say “wears her weight well.” Meaning you look great. Fifty-five pounds ago on me? Not so much.
Also your fun personality really shines through. Any chance you live in Atlanta and need a friend?! 🙂
Wendy And p.s. we have the same blog theme. Following you now.
Thank you, Wendy. It’s very kind of you to say that I wear my weight well. I’ve always tried to dress in a manner to present my best self and not hide. And I’m excited to have a new follower. 😊
Gosh, it’s been such a struggle for us to get in the habit of working out again, but finally we are starting!!
Supersets?? sounds like exactly what we need.
XOOX
Jodie
http://www.jtouchofstyle.com
How can we have so much time on our hands and still feel like it’s not enough?
Well done on getting back to a fitness regime. I walk a lot but I used to play tennis and was in a gym for a few years. It is the loss of muscle that I hate, particularly since I am not able to play tennis any more. I am not a gym lover, but I do have weights at home. I must get a simple routine going.
Thank you, Hilda. Motivation is a challenge but I remind myself of how good I feel after a workout. With walking, I make a plan with my son and I don’t want to not follow through lest he’d think less of me.
Good for you Rena getting excited about the inches lost versus the weight – especially when you are exercising! I used to be a WW leader and told my members all the time to look at many measures of success. What would they say if their inches stayed the same but their weight changed? They’d never be happy with that, so let’s count all the wins!
I’m cheering you on and wish you all the best on your journey!
xo,
Kellyann
Kellyann, thank you for the encouragement and words of wisdom.
Looks like your fitness journey is going great! Congrats on your progress so far!! Tracking food intake is super helpful. Wishing you even more success in your journey 🙂 Thanks for hosting this linkup!
Thank you, Britt. I appreciate the good wishes.
Good luck! Have you tried Vital Performance Collagen Protein? My husband and I have noticed a difference after our workouts when we drink it, it definitely helps with recovery!
I’ve not tried any supplements but it is food for thought 😉
It’s good you’re finding a routine and diet that work for you! I love chocolate and junk food too much not to have it in the house, haha! After a day running around with kids I’m happy to indulge in all the sweet treats in the evening once they are in bed!
Thank you for the link up!
Hope you are having a good weekend! Was a busy day yesterday so will be a relaxing one today!
Mica, I also enjoy indulges but I find that it’s better to do them as one-offs and buy them as a treat instead of an on-hand staple.
Rena, I think you’re doing brilliantly well. You’re an inspiration (I really mean that). I’ve never been much of a gym bunny myself. I’ve tried a few times but I just couldn’t get on with it. Perhaps it’s because there are other people there and I get embarrassed? I’m not sure. Needless to say, I don’t get as much exercise as I should! I do, however, practise yoga five or six days a week which has been the best thing I’ve ever done. But I am conscious that I need to give my heart some attention and that’s only going to happen with some aerobic workouts! I need to take a leaf out of your book and perhaps document my aerobic health on the blog? I’m not sure. I’ll have to think about it lol. But I’m sure your posts will be a big encouragement!
Big hugs
Suzy xx
Thank you for the attagirl, Suzy. I hardly think of myself as a gym bunny and there are exercises I will not do because of the awkwardness of being watched while doing them. I didn’t do a kick-off post for this journey because I’ve found that’s a sure way to failure for me. I just hope that I haven’t jinxed myself with this post.
I love to work out. And eat healthy, but yesterday we went out for dinner and I ate way to much. I don’t want that. Ha ha, but it’s hard. You are doing a great job!
Thank you, Nancy, for the support. Working out and eating healthy is great, but all things in moderation, right?
Wow, Rena, I love your dedication to tracking your exercise and weight loss. I am always more excited about loss of inches than loss of pounds as well because like you said, your weight will go up as you tone muscle. Other than my daily yoga practices and walking when I can, that is all the exercise I incorporate right now which is way more than I have done in the past 10 years! Intermittent fasting has been super beneficial for me as well. I limit my food intake to the hours of 1:00-7:00 p.m. and honestly really overindulge once I start eating! Haha. But I managed to lose 25 pounds since January when I began all of this. My first hunger pangs usually set in around 11:00 a.m. and I chug down a bottle of water which gets me through for a few more hours. Great post, my friend. You look amazing!
Shelbee
http://www.shelbeeontheedge.com
Aw thanks, Shelbee. I’d been a little bummed that my weight loss was so minimal (although still a loss) but then when I did my measurements, that cheered me up a lot. Still small improvements, but improvements nonetheless. Yoga is not as easy as some would think so you’re doing great in my book.
Good for you Rena! Resistance training is apparently superb for our overall health. I do a lot of walking but I do find that routines have to be shaken up for me to see results. I go by how the clothes fit and never weigh myself (that’s so misleading). Love that you are documenting this journey- and you are doing great!
Thank you, Lucy. I’m really glad that you liked the post.
You are doing great! I have read a lot of positive reviews on Intermittent fasting for weight loss and overall wellbeing, hope it works for you.
xoxo
Lovely
http://www.mynameislovely.com
Thank you, Lovely. I appreciate the support.
I do “Pee Push-Ups” – whenever you have to pee, BEFORE you wash your hands, do 10 push-ups off the edge of the counter (and then wash your hands!). I manage to do around 50-60 push-ups a day this way, and it keeps my back and chest strong, helps my core stay firm and tones my arms. I have to do exercise that can be easily incorporated into my day – I can’t do classes or set aside time to go to the gym, as I lose motivation really fast. I also walk everywhere I can: to and from work, to town for shopping. I walk very quickly! And I take the stairs between floors at work for the extra cardio.
Good for you for committing to this, Rena! Cheering over here on the sidelines for ya!
Thanks so much for the link-party!
Sheila, those are great ways to sneak in a bit of exercise throughout the day. When I was still working, I would take a lap around the floor in my building every hour or so. Also, employees could travel from floor to floor via the stairwells which I did quite regularly. Now at home, I deliberately make multiple trips up and down the stairs, like when doing laundry, just to get some extra steps in. And thank you for the support from the sidelines.
You are doing fabulously with your health journey. I really need to get my act together and start working out again. I can feel the difference with the weight gain.
Daenel, I know how that feels but it’s never too late to start.
Way to go Rena! I am hoping after the move to find some exercise my fibromyalgia tolerates. I’m thinking of starting with yoga.
Michelle
https://mybijoulifeonline.com
Michelle, yoga is a great place to start. It can be very therapeutic.
I loved reading this and look forward to the updates. I’ve been pondering on shaking up my routine a bit, and it may mean getting a trainer or joining a different gym.
Gail, I’m glad that you enjoyed the post. I’ve thought about getting a trainer myself and I might try it in a month or two.