60plus and loving life

Tag Archives fitness

life is good, loving life & all that it brings!
Life

life is good, loving life & all that it brings!

By Posted on 0

Here we are almost half way through the year! Woooo, time surely does fly!

For me, this has been a great year and I am sure it will continue to be fabulous.

Last year was a bit of a dumpster fire healthwise and slowed me down a tad. But not entirely, I still kept up my dancing and gym and running in amongst it all. I think all of those things kept me going both physically and for my emotional wellbeing.

I also surround myself with the best people. My friends and family (most notably my daughter) and my partner are the most supportive and beautiful humans you could ever wish to have in your life.

I finally learned to keep my boundaries strong and to recognise early on any toxic, negative people and to either keep them at a distance or gently remove them from my life.

I don’t do drama. I do not welcome aggressive or negative people in my life. They are welcome to be whoever they wish to be – but at a nice, healthy distance from me!

My partner is an absolute delight. He is gentle and warmhearted, kind, smart, unique, funny and adorable!

We have a lot in common and he is also my dance partner. He loves my dog and cat and that to me, is also the measure of a good man.

cat on a wall climber

My dance friends are wonderful. Their energy and enthusiasm buoy me up whenever I am in their company. You cannot feel sad when you are on the dance floor! My dance teachers are also wonderful people – they are warm and welcoming.

They are supporting a lovely couple who joined relatively recently, picked up the moves quickly and recently won a couple of National titles. This couple are aiming for the world titles and our dance teachers are running a fundraising dance for them with full support from everyone in our community so we can send them across the country to compete! We all love Brooke & Pete – they are the loveliest couple you could ever wish to meet and we will all be wishing them the very best at the World Championship!

My gym buddies and trainers are likewise awesome people. They continually give me courage and strength to keep going and to aim for my strength and fitness goals. It is very much a community of likeminded people and we are welcoming of all newcomers and supportive of everyone, regardless of where they are at in their fitness & strength journey.

I retired early this year and it is the best decision and I wish I had done it earlier. I am loving living my life at my own, gentler pace. I am quite busy, but I have time and can make time to look after my wellbeing and take the occasional nap whenever I feel like it!

Apart from dancing, running & the gym. I am volunteering with my dog (George the Therapy Dog) doing one-off visits. I also volunteer with a cat rescue organisation and drive kittens and abandoned cats to carers and foster homes. I have also been volunteering with a refugee organisation. Basically, I am almost more busy than I was when working. However, it’s a type of busy that I enjoy and I have fun doing.

George the Therapy Dog

I occasionally work at my friend’s gym – on an ad-hoc basis. Usually, when she has other commitments and I can step in – again, only when it fits in with my life and my commitments.

All up, life is really good and I am happy and content. You really can’t ask for much more from life! 

imagecredit:tatyanagladskih 

Share this article

Boxing for fitness, strength and building grit!
health and fitness

Boxing for fitness, strength and building grit!

By Posted on 0

Boxing is a great sport for women, both young and old!

“Boxing as a discipline teaches skill, tact, protection, patience, self-awareness, and above all else: grit.” Per My Last Email: The Psychology of Boxing – On The Dot Woman

Proud mumma moment here – my daughter competed in her first match over the weekend “Girls Fight Back”. It was a fundraiser for breast cancer and there were women from different boxing clubs competing.

There were 3 rounds of 3 minutes each and my daughter won her match. Her opponent was taller and bigger overall. But my girl has great technique and she’s fast on her feet!

I watched her match and filmed the first round, then watched the other two rounds without filming, so I could focus on and enjoy her skill She was awesome! I am so proud of her skill and strength.

They wear head protection and mouthguards, so the risk of injury is minimal – in case you were worried.

We started going to boxing lessons together around 18 months ago (so yes, it is for any age, however at 64 I was definitely the oldest in the class – but I more than kept up!). My daughter has improved greatly over this time, and she joined a new boxing club/gym closer to her home and trains 3-4 times a week.

Ultimately, the boxing ring is the greatest metaphor for life:

“How do we show up to face our opponents?

Do we shy away, or do we stand tall?

How do we rise up after a hit?” Dr. Nahal Delpassand

Literally life advice right there.

In times of difficulty stand tall.

When life knocks you down, rise up.

Look your opponent in the eye, be brave, you’ve got this!

you got this

Further research on the benefits of boxing for women if you’re interested:

Why should women try boxing? Here are 5 great reasons. | Bright Star Boxing Academy

Dozens of Victorian women took part in bouts of boxing, study reveals | Daily Mail Online

Share this article

Breakups!
Relationships

Breakups!

By Posted on 4

How to build resilience during/after a relationship breakup…

My relationship of 3 and 1/2 years recently hit the skids. Unfortunate and kinda sad, but such is life!

I did not instigate the breakup, I’m more a person who likes to take time to figure things out and try to resolve any tensions. Oh well.

Anyway, this post is about building resilience, it’s how I deal with traumatic life events and what works for me. Take what resonates and leave the rest if it does not.

First up. Do not wallow in self pity. Sure it’s tempting to rock in the corner sobbing over a container of Ben & Jerry’s or sit hugging a bottle of wine. However, that really does not help. Not at all. You might think it’s comforting, but it’s not. You only end up having a pity party for one and feeling even more crap!

Pick yourself up and take care of yourself. You are important, you are valued and you have to look after yourself.

I think relationship breakups send us into a state of shock and you feel somewhat unmoored and adrift in life. What once was there has suddenly gone and you are left reeling.

As you know from earlier posts, I am big on exercise and healthy eating. It helps with my physical and emotional well-being. Therefore, when life throws me a curve ball, I ramp it all up.

Literally.

1. Exercise

I spend more time at the gym. Seriously, you cannot wallow or worry if you are lifting weights and doing endless squats and lunges. Ramping up your exercise regimen is a good thing. You feel strong and powerful and your mind is very much focused on the next move. I also have a lot of friends at the gym and I love my instructors, it’s such a supportive and social environment. If the gym is not your thing, increase whatever it is you do for exercise, take longer walks, swim further, dance more! Trust me, it helps a lot.

2. Eat healthy and well

Next, I make sure that my 95%-ish plan of eating healthy food, increases to 100%. Good, healthy, nutritious food not only nourishes your body, it is giving your mind and emotions the wherewithal to stay on an even keel. You are also performing an act of self-love. Preparing and cooking beautiful meals helps with the healing process.

3. Avoid the wine

Stay away from alcohol. It’s a depressant. It alters your brain chemistry and can make you more sad and/or depressed. Just give it a miss for a while, you will feel better about yourself.

4. Connect with your social network

Spend time with your support network. My family love me and are unconditionally supportive. I have a wide network of friends that I have built over the years. I have friends from the dance community, the gym, friends I run with and friends I’ve known for years that I hang with and chat and laugh together. I am there for them in the good times and the bad and I know I can call on them in my times of need and they are there without question, offering tea, a shoulder to cry on, hugs and love. I feel honoured to be surrounded with love.

5. Don’t stay home – go out!

Accept those offers, go out, even if you don’t really feel like it. It’s important to keep up your social life and not sit at home feeling sad and blue. A lovely friend of mine has invited me to a party this evening, he often has casual get togethers with other people I know and some I don’t. I will be there. This weekend there are a couple of dances on and for sure I will be there dancing up a storm. It’s what I love and makes me feel happy.

6. Listen to uplifting music

Do not play those sad ballads, they will just bring you down and make you cry. Find a list of happy songs (whatever genre you prefer) or those breakup songs that are empowering. A couple to consider are GRL Ugly Heart, Lizzo’s Good as Hell, Taylor Swift’s Shake it Off. My current and all time favourite is Miley’s current and perfect breakup song Flowers – this one for sure you can play on repeat! It’s powerful and will help you reclaim your power!!

6. Moving forward

Yes, life will feel strange and different for a while. It’s a jolt to have been in a deeply intimate relationship with another human and then it suddenly ends. There’s really nothing you can do to change that. Do not text. Do not call. Do not stalk their social media. Mute them on socials or block if the breakup was unpleasant and the chance of a friendship developing has a snowballs chance in hell. Focus on yourself, your needs and keep moving forward one step and one day at a time. Soon enough the uncomfortable feelings will dissipate, you will find hours, then days when they do not enter your thoughts at all. And then, one day not too far in the future you will feel absolutely fine.

And as Miley says “I can love me better than you can”. Brb, just stepping out to buy myself some flowers, then go dancing!

Share this article

Health & Fitness is a lifestyle!
health and fitness

Health & Fitness is a lifestyle!

By Posted on 0

I don’t do diets…

I was at dance class yesterday afternoon. It’s interesting trying to have a conversation during the class. The women move from man to man and you have 30 seconds top if you want to catch up whilst dancing (rather than before or after class!). And with some folk that’s when I do catch up with them.

I was chatting with one of the guys who has been coming along for a couple of years now. The first pass by, he mentioned he’d started a diet and I expressed surprise as he seems fairly trim, however he doesn’t have much muscle tone (I know this as dancing does involve touching the other persons arm or waist, depending on the dance move).

I asked him why and he said he needed to lose 8kgs. I then moved on to the next dance partner. However, my curiosity was piqued, so on the next turn with my friend I asked him what his motivation was to lose weight. He said that he started walking 5kms a day and had gone on a diet (I didn’t ask which one as diets are not my thing).

I said walking 5kms a day was a good thing to do for his health and fitness as it will improve his cardiovascular health. He said he was determined to stick with his diet and walking “this time”. He also said he’d taken up doing push-ups each day and has one of those vibrators  (sorry, but I snorted with laughter at this point), then realized he meant one of those vibrating plates that you jump on that jiggles you about. I’m not sure how effective those things are as I’ve never tried, but kudos to my friend for giving it a go.

His comment that he’d stick with it “this time” implies that he has tried dieting and getting fitter and has somehow “failed” previously. I am not keen on “failure” as a word when it comes to health and fitness goals. Sometimes I am super healthy and fit, sometimes I lose focus and eat crap or wake up and can’t be bothered going for a run. I never see that as “failure”, it’s just that it’s impossible to be perfect all the time and we are, after all, human with all that entails.

Back to my friend and the next ‘go round’. I said that rather than focus on  being on a “diet”, he could reframe his thoughts and see his new exercise regimen and eating plan as his now and forever lifestyle. I said that the problem with going on a diet is that at some point it ends, then people tend to go back to their old eating habits and the weight creeps back on. He hadn’t thought of it in that way and it was like a light had switched on in his eyes.

Back round again and he said that thinking of it as a lifestyle made him feel more optimistic about succeeding. I did want to talk about the concept of failure, but didn’t have the time in that lesson to continue the conversation. However, I did suggest that he not focus too much on the numbers on the scale, but to focus on improving his cardiovascular fitness with his walking and to keep up the strength training and healthy eating. He smiled. I felt good about sharing knowledge with someone starting (or re-starting) their health journey. Oh, by the way, he’s 74 – so it’s never too late to start improving your health & fitness (but check in with your health care practitioner first!).

Share this article

Reflections on boxing for seniors…
health and fitness

Reflections on boxing for seniors…

By Posted on 0

My daughter convinced me to take up boxing!

About a year or so ago my daughter wanted to take up boxing as a sport and for additional exercise. She can be a little shy in new situations (she gets that from me, although I’m way less shy these days! Benefits of getting older! 😂) So she asked if I’d come along to a boxing gym near my place (she lives across town, so nice to be closer to mine).

It was a women’s boxing class and the first session was pretty intense. Skipping, short sprints and more skipping to warm up and get the heart rate up. Then drills in basic boxing techniques. Jab, cross, hook and upper cut, boxing stance and correct footwork (although that is still a work in progress for me!). At the end of the class is a short strength and conditioning session with weights and then usually finishing with a plank or other abdominal strengthening exercise.

Now you might think it odd that I am happy to pick up a new sport in my 60s and that is where you’d be wrong. I love trying new things and I have found I really enjoy boxing. It’s a great cardiovascular workout, you need to have great coordination and balance skills and if not, they certainly will improve!

After I started I did a little research on the benefits of boxing and found that it is recommended for older people, not just the young. It really is a great overall workout, good for your mind health as well. Research shows that heart health is linked to good mental health outcomes and boxing keeps your mind active too.

As with anything, check with your medical and/or health practitioner to determine if picking up a new exercise regimen will benefit your health.

My daughter has now joined another gym closer to her home and has regular boxing & sparring and strength and conditioning training, she’s no longer too shy to put on her gear and head to her gym, it’s a great sense of community and everyone at boxing (at her gym and our original gym) are super friendly and helpful. The coaches are fantastic and the workout is intense and fun!

She still comes along to our original gym with me for our weekly boxing session, followed by dinner and a catch up at my place.

The photo at the top of this post was taken by my daughter right after a training session, I edited the photo to just keep the reflection of myself in the mirror. I think it’s a great shot and captures the vibe of boxing perfectly!

Share this article

You do you and I’ll do me!
health and fitness

You do you and I’ll do me!

By Posted on 0

Unwanted 0pinions!

I was having coffee with a friend yesterday and we were chatting about our interests. I’d been to the gym that morning and he commented that I seem to go to the gym a lot. I’m like mmhmm and I run, swim and dance. I’m very active and I like to stay fit and healthy, for me it helps with the ageing process and I feel better for working on my fitness. He then asked if it was an “escape.” I’m like huh? I was feeling a bit annoyed at this stage as there was a level of judgement coming through. I said, no, it’s not an escape, I actually enjoy staying fit and healthy.

He then said that people can take it too far. I’m not sure what he meant by that, however I said what I do to stay fit and healthy and strong is for me. I don’t comment or pass judgement on other people’s choices, I’m not the “fitness or health police”.  But I was feeling like I had to justify what I do with my life.

He then told me a story of a dear friend of his who died suddenly (helicopter accident). He said his friend was really fit and only ate healthy food and didn’t drink alcohol. He then said “If my friend were still alive, I’m sure he’d say he wished he’d eaten more burgers and junk food!”

Alrighty. I offered my condolences, because it was sad that his friend had passed. I didn’t say anything else as it seemed as if he was using that story to again throw shade on my fit and healthy lifestyle. But I can for sure, hand on heart, say that if I died suddenly; I definitely would not think with my last breath on earth that I should have eaten more burgers! I would hope I had time to have a final thought of love for my daughter and gratitude for my life.

Find your own path in life and let me follow mine!

Share this article

Muscle tone as you get older…
health and fitness

Muscle tone as you get older…

By Posted on 0

The importance of muscle tone for older folk!

I wasn’t sure whether to categorize this under health & fitness or musings on ageing… it’s kinda both

I was at the pool today soaking up some sun and contemplating a swim and listening to one of my favourite health podcasts. They were talking about the importance of muscle tone for people as they get older, citing research that shows that muscle-mass decreases over the age of 30. They then went on to talk about what one can do in one’s 30s, 40s and 50s to keep and improve muscle tone.

And here’s me invisible and 64! I mean, they didn’t have to include discussion of us older ones, but it’s like there was a cut-off point in the conversation. They didn’t say “those over 50”. It was very much up to and in your 50s. Perhaps they think it’s too late for us! 😂

Part of the conversation was about women being concerned about becoming too “bulky” or being too “muscly” and thus frightened of weight/strength training. I guess that is still a thing for some women, but not for me and I would encourage every woman to consider some form of strength training. Having strong muscles means I can have an active, hectic and fun life! It means my lower back is fine as I have a strong core and abdominal muscles. Heck, my lower back is better in my 60s than it was in my 30s when I only swam for exercise.

Once I hit 40, I included regular weight and strength training every week (in addition to my cardio/running) and I can tell you that I certainly have not bulked up (not that there is anything wrong with that if someone is keen to gain more muscle mass). I am strong and I am toned. I am fit and I can run, jump, swim, cycle, dance, lift weights and sleep!

I also throw in a balance class each week, that is a mixture of yoga, pilates and balance exercises. It’s important to stay stretchy, flexible and balanced on your feet the older you get.

Podcast over, time to jump in the pool for my 20 laps! 🏊‍♀️

set up for my pump class…

 

Share this article

Dancing makes my spirit sing!
dancing

Dancing makes my spirit sing!

By Posted on 2

Dancing!

I love dancing, it makes me happy. It’s a great way to socialize and catch up with friends and it’s also a good workout! I started dancing four years ago after years of thinking it was something I would not enjoy. I never felt particularly coordinated and at weddings and suchlike I always stumbled around and stepped on my partners feet. 😂

I joined a jazz ballet class when I was in my teens, I think I lasted all of one class! I was too shy, could not follow the moves easily and all the other girls seemed to float like fairies through the various moves. So I quit. Fortunately, over the years I have become less of a quitter when I try something new and different.

When I realized I might actually like to learn dancing, I thought I’d try out rock & roll and jive dancing (although since then I have picked up the walz, evening three-step and some progressive dances to add to my repertoire). The classes go in 6 week rotations, with a beginners class then the improvers/advanced class afterwards. When I started it was beginner’s jive. I’m glad that was the case as rock & roll was a lot harder to learn with all the spinning around. I think it took around 4 months for me to stop losing my balance when spinning and another year or so to feel like I was a competent dancer.

I know a lot of people join dance classes and then leave early on when they struggle to learn the steps or dance in time with the beat. Others are too shy (like I was) to join a dance class or think they have to have a partner to join. You don’t. Most of these classes give you the opportunity to dance with everyone, so you are never left on the outside looking in.

However, I and many others have found a partner at dance class. I met my partner 3 years ago, I’d been going for a year and he joined two years prior. That’s the joy of meeting someone at class – you both have at least one thing in common and as you get older it is more difficult to find common ground/interests with potential partners.

My partner does not want to feature in any of my blog posts and that’s fine, this is my interest. I love writing and sharing thoughts and ideas with people and he’s been learning a musical instrument. It’s lovely to have something in common and also lovely to have something that is uniquely our own pursuit.

couple at a dance
from the back so he can remain anonymous!

Share this article

Exercise surely does have benefits when you’re older!
running

Exercise surely does have benefits when you’re older!

By Posted on 0

I went for a 6km run this morning and when I was checking my Garmin app, I had a look at my VO2 max. Now I’m not convinced the app is entirely accurate, but even if it’s indicative at best, I am pleased with the data! My VO2 max was 41, which for a woman of 64 is pretty darned good! It also said I had the fitness age of 22. So, yeah – I’ll take that as a compliment.

Your VO2 max is how much oxygen your body can absorb and use during exercise. According to Healthline – as you breathe in oxygen, your lungs absorb it and turn it into energy. This in turn powers your cells and helps reduce carbon dioxide (CO2) when you exhale.

All of that is important as it improves your aerobic capacity to exercise. Particularly as we age, our VO2 max declines. Research indicates that high VO2 max helps you live better as you age as it maintains your health and fitness into your later years. And given I’m heading into my “later years”, I’m happy to improve my VO2 max and stay in the (according to my Garmin app) “superior” category!

Garmin V02 stat
thanks for the compliment!

 

Share this article

Running!
running

Running!

By Posted on 0

I love running. Outside in the fresh air and listening to music. I have bone conducting wireless headphones, so I can still hear ambient noise and traffic! I usually run 5 – 6km around 3 times/week. However, on my birthday each year, I like to run a 10km.

When I turned 64, I went for my 10km annual run. It was a beautiful day, sunny, yet crisp. I set out from my partner’s place. 3km to the river, around for another 2km and back. There are several hills on the route and a couple of really steep ones in the last couple of k’s. However, it was a glorious run. One of those runs that just felt super easy and cruisy and fun. Even the hills didn’t faze me.

I went for another 10k run a couple of weeks after and it was horrendous. It felt like running through treacle. Then at the 4.5k mark, I tripped and landed heavily on the concrete path. I grazed and bruised both hands, both elbows and my left knee.

I continued with my run, but it was tough and unpleasant and when I got home, I was shaky and sore and feeling sorry for myself. Have you tried taking a shower when covered in grazes? Stings like crazy! I do not recommend!

A couple of months prior, I also tripped and fell and grazed myself up and then limped/ran home.

I’m not entirely sure that this might be an age-related thing or just my canny ability to trip over my own feet or as I said to my daughter “my foot forgot to foot!”

Anyway, I have decided to protect my body with gym gloves, elbow, and knee support sleeves. That way if I trip again, I will be less likely to be grazed. It’ll add a little bit of time and effort in gearing up for a run, but hopefully will make a difference.

Older people never stop running, they just wear protective armour!! 😂

Share this article