THIS IS 50!

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Hello, my friends! Well, it happened. I turned 50 on Monday. It was strange. As I prepared to turn 50 I started feeling, as my daughter Danielle would say, “Some type of way.” You know, when you feel not quite sad, not quite stressed, but maybe a bit of both? I wasn’t feeling weird about it at all in the days leading up to the big day.

At 11:50 pm on January 31st, 10 minutes before my birthday, I started literally freaking out! I kid you not, my heart started pounding! We had a fabulous day and I wasn’t thinking about it at all, until 11:50 pm. Since my S.O. was already asleep, Jacqueline and Danielle came to my rescue and we texted together as midnight came nearer, and then passed.

And you know what I realized? It was an HONOR to still be alive and raring to go at 50. Sure, I have days where I have some health issues, I still sometimes struggle with my continuing chronic fatigue syndrome symptoms, but most days are good and that’s more than many people have. So, I’m counting my blessings today, and I want to share some of my reflections with you.

 

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Church we attended in Mexico!

 

Stay close to your spirit– This is number one for me. I do not feel centered unless I am spending time every day, even if it’s only 15 minutes, connecting to my higher power. I also need to go to church once a week. I just absolutely have to, and if I don’t I feel terrible about myself. When I do these things, I am peaceful and joyous. Nothing else makes me feel this way.

 

 

Family and Friends– Since I have limited energy because of my ongoing illness, I have to focus my time where it counts the most. For me, that time is joyfully spent with my daughters, my partner, and my dogs. I see the rest of my family when I can, but since I live hours away, that time is unfortunately limited. I see my college roommate when I can for dinner, and other friends too, but my priority is the people who live in my house- especially the ones who no longer live there full time.

 

 

Eat healthily and Exercise– This is key for me to live a life of joy. I so enjoy cooking, using fresh, local, organic foods whenever possible, and going out to eat those kinds of foods as well. I am a definite “foodie” to the core. I try to eat the right kinds of food, as those of you who read my blog well know, and I love to exercise. For me exercise consists of a 30 minute walk with my dogs at least 5 times a week, and a half hour of weights at least 3 times per week. It helps me to feel good inside and out, what’s better than that?!

Do what you love-These days I really enjoy writing my blog, cooking, renovating my forever home, reading, and watching my daughters cheer for my beloved university. This is what I do for fun, and it is so important to have FUN in life. I think fun is what puts a sparkle in my eyes and makes me love my life. What do you love to do? Whatever it is, make sure you’re spending time on a regular basis doing that, no matter what!

 

Get away, whenever you can, wherever you can– My S.O. took me on a Mexican vacation for my 50th birthday and it was so fabulous to escape and enjoy the warmth of the sun. I am a sun and sand girl, and I always have such a sense of peace when I can lay on a beach somewhere. Maybe that’s not your thing, if you like to ski, go and do it. If you like to go to big cities, do that. If money is tight go somewhere local. Even just an overnight at a local hotel can seem like a great getaway and can recharge the batteries.

And there it is, my friends, my way of prioritizing what’s important to me and what brings me joy. We all have our struggles, no matter who we are or how old, but the important thing is to make sure to do the things that bring joy, because it is the QUALITY of life that counts not the quantity. I wanted to share with you what my list is so you can think about your list, and do what brings you joy every day. Joy comes from within us, but is shown on the outside. I like to think my joy shines through. So do what brings you joy no matter what your age because that will help you live a life of vitality- with 50 year old Valerie! 🙂

LIFT your way to weight loss- and a healthier body!

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That will be me-as soon as my weights are delivered!

That will be me-as soon as my weights are delivered!

So I had a birthday this past weekend, and like most women I hinted at what I wanted for a present. Most of you think I probably asked for jewelry or a new purse, but what I wanted, and received, will probably surprise you. I got a set of weights and a weight bench! Not what you thought, right?! Well, it was the perfect present for me and should be for you too. Let me tell you why.

As we get older, and who isn’t getting older I ask you, our metabolism begins to SLOOOOW DOOOOWN! And we also begin to lose muscle mass too. All that muscle that goes away begins to turn to…. fat unfortunately. Now of course the cornerstone of preventing this from happening starts and ends with a healthy diet. As they say, “you can’t train away a poor diet”, and I truly believe that as all of my previous posts attest. However, I notice that even though I do eat a healthy diet, and carefully control both the amount and kind of calories I am consuming, my body is starting to change in ways I don’t care for.

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I also exercise 5 times a week for 45 minutes per session so it’s not that I’m not exercising, it’s what I’m doing, or in this case not doing that is making the (not so good) changes in my body. I mostly (90%) of my exercise time, do cardio- either biking or kick boxing. I’m not saying that cardio isn’t good, in fact it is essential for a healthy heart and body. What I am saying is that it’s NOT ENOUGH! I must begin integrating weight training into my workout routine and I will, as soon as my weights and bench are delivered (I’m waiting excitedly like it’s Christmas again!).

Here’s the great thing though, even though the salesperson at the fitness store tried to upsell us to the $3,000 machine, we gave that a pass and picked up some basic weights, a bench, a long bar and two dumbbell bars for $350! These are good quality items too, not something that will fall apart or be unsafe for me to use.

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I know some of you have a membership to a health club (that may or may not ever be used :)), and if you do that’s great because I highly recommend a session with a personal trainer so that he/she can help set you up with a workout routine based on your strength and fitness level. However, if you’re a home exercise person (like me!) you can get yourself set up for a few hundred dollars with a quality weight bench and set of weights. I just have never been one of those people who likes to work out with a bunch of other people watching me. I feel self conscious and pressured somehow.

If you’re at home and doing it on your own my suggestion is to start out LOW AND SLOW. Use the lightest weights you are comfortable with and do very few repetitions at first. For instance, start with 10 reps each of-  bicep curls, triceps kickbacks, shoulder presses, squats, calf presses, and inclines for abdominals, beginning with light weights. Do this twice a week and start to add weight and more reps as the weeks go by.

I definitely want abs like this!

I definitely want abs like this!

Another great benefit to strength training is that it is a cardiovascular workout too; when you work out with weights you’re heart is pounding and you are sweating, ie, great cardio workout! Weight training improves insulin and leptin sensitivity (thereby getting rid of that pesky fat that gathers around our mid section) and boosts human growth hormone (HGH) levels, which is known as the fitness hormone. It helps with greater balance too, which decreases as we get older. It also improves bone density, cardiorespiratory fitness (that heart pounding, sweating thing I talked about), improves blood pressure, blood glucose control, aerobic capacity, gene expression, and telomere length- wow who knew! This is all in addition to increasing strength and muscle mass, and improving your body composition (that means looking HOT again!).

So anyway, this is what I’m excited about these days and I will be sure to keep you posted as to my progress. Let me know if you are going to try to integrate weight training into your fitness routine, and we can do this TOGETHER! Strength training is DEFINITELY good for your entire body and will help you live a life of vitality- with Valerie! 🙂