Keep On Exercising 2

Another weighted vest walk yesterday (26 mins) and some jumping.

Going to put some good vibes music and jump around some more - off on hols this evening!

That's extremely kind. I'm trying very hard to stave off the family osteoporosis.

The trainer for the Active for Life class was pleased with my bone density results and when I was in the Musical Theatre Fitness class today, I could see a shape to my arms when they were pumped up with the arm exercises that we did at one point.

I've had skinny arms most of my life - but I gained some arm fat when I went above 16 stones. I think that's all gone now. The fat seems to be disappearing according to when I put it on, if you know what I mean.

I've thought about a weighted vest, @Comtesse, but I'm going to wait until I lose a bit more weight - a few months ago, I jiggered my right leg and foot on the calf raise machine when I forgot that I was going up in 7kg increments and I really did overdo it.

I seem to have recovered now, so if I can lose a bit more weight, I'll use a weighted vest to help keep up my bone density etc. Based on previous experience (losing a lot of weight in my 40s) I need to get down below 13 stones first.

@WearyAuldWumman well you could focus on how much further there is to go …….. and / or recognise the achievements you gained so far from consistency and your own choices.

It’s hard though right?

26 min walk with weighted vest for me today. Progress not perfection!

I have been slacking on the updating front!

I am here with
Tuesday triple - Core class, hard Pilates, and long yoga.
Wednesday - 70 x 25m swim
Today - 40 x 25m swim and 5 mile walk.

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6.5 mile walk with some good gradients
69/300

I minute treadmill warm-up followed by chest press: 19 kg, 10, 10 and 7.

45 minute Musical Theatre Fitness Class - mainly cardio, bit of arm work and stretches.

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Lat pull - 22.5kg, 10, 10, 9.
Triceps pull - 22.5kg, 15, 10, 10.
Biceps curl - 26kg, 4.

Senior Flex class, 45 minutes, two 3.7kg weights for upper body work. Squats, sumo squats, fast feet, lunges.

Active for Life
Side raise - 7kg, 3 sets of 5.
Shrugs, 18kg, 5, 10, 14.
Farmer's carry, two 18 kg weights.
Biceps curl - 7kg, 10, 10, 3.

Looking at the visceral fat note on my Inbody scan details is quite sobering. I can only assume that the reason that my stomach isn't protruding more than it is can be because of the abdominal work that I've been doing. By BMI is just below 31, but my visceral fat score is really dreadful. Apparently, 'very high' goes from 15 to 30. I'm gulp 19.

On the plus side, I started out 26 pounds heavier, so goodness knows what my starting score would have been.

48.

45 minute Musical Theatre Fitness class; 20 minute Simply Stretch class.

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50 mins Zumba Class - I impressed myself! 🤣 I think I'm defo better in morning classes. The other plus point was it was nearly all facing the front.
68/300
I'm going to have to pull my socks up going forward, if I want to hit 300 this year. I've already missed 21/89 days 😳

45 minute Senior Flex - mainly aerobics. Managed some of the steps, but not necessarily in the right order... It included a bit of seated upper body work. Used two 3.7 kg weights.

Paid a tenner for an Inbody assessment which confirmed what I already knew - arms and legs don't look too bad, but I have a dangerous amount of visceral fat, rendering me morbidly obese even though my BMI (if you ignore the fact that the fat is mainly round my middle) doesn't look that bad on paper.

The good news - my grip is very good for a woman of 65 years, and would actually be decent for a woman in her 40s. My muscle and bone appear to be at the top end of normal for my age, but I obviously want to improve that.

Damn good job I didn't get the scan when I was 16st 4...

Gym: Adductor, 89 kg - 20, 20, 22. Abductor, 89kg - 20, 20, 20.
Chest press 20 at 12kg; 20 and 16 at 19kg.

Leg curl 14, 12 and 12 at 26 kg.
Leg extension - only 3, 4 and 5 at 26 kg. Was scared I was going to dislocate my dodgy knees.

Shrugs - 2 16 kg weights, 3 of 20.

Farmer's cary, two 16 kg weights.

45 minute Pilates class, mainly abdominal work, much of it with.a yoga ball.

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@comtessaYep! You’ll be pushing your supplements on us next!

The pool goes weird over school holidays but I managed 50 x 25m today

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42 x 25m swim
55 mins pilates class
67/300

Omg @stilldumdedumming does that make me a fitness influencer?? Faints dead away…..

Wed - pilates class - 63
Fri - 4.6 mile walk - 64
Sat - 90 mins dance class - 65
Sun - 70 mins stomp fitclass 66/300

Oh I counted the Pilates ring session I have just did but forgot to mention it. Just found beginners video on you tube. Just the right level of challenge for me.

Excellent on the press up front @WearyAuldWumman I have been doing them on my knees for a few months and they’re really improving and feel much more stable. I am going to try the stairs again soon.

Saturday morning with dp in our garage gym. It’s become a bit of a thing and really nice to do together. He’s disabled and so out time together is sometimes a bit too much him falling asleep in front of the tv.

a tiny bounce up and down. Jumping incoming! @Comtessewhat have you started!!

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Yesterday - 20 mins yoga, 30 mins walk with weighted vest, 10 min HIIT, 4 mins jumping/ dancing.

Today 30 mins jeffing (1st time since pre xmas), my knees have been bothering me but it wasn’t too bad. Might do a light weights workout later too.

Keep on keeping on…..

Not a lot for Saturday.

3 sets of 20, worktop press-ups. Hope I'm doing them properly - we've only been doing wall press-ups at Senior Flex, etc. Got my chest right down to the counter top.

Some stretches.

Yesterday was a cheat day.

Normal stretches plus 20 minute brisk walk into semi-trot. (I'm not supposed to run, according to the knee specialist.)

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I only know this as I have been consistent since March 1st.

Daily 10 min stretch/tai chi/ squat/running uo and down stairs x4/plank combination ( glad nobody can see me 😆) Have incorporated a bit of jumping up and down too. Thank you @Comtesse

Normal activities get me at least 7k steps.

I try to walk briskly for at least half an hour, or do a walking workout ( harder than it sounds) most days.

Have yet to restart swimming and cycling.