Its All About Showing Up- a little story about aging

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The Scoop

I haven’t done a fitness post for a while and since that is one of the things I think about and work on the most I thought I would share how it’s going. If you follow me much you know that I love to stay active and eat healthy. But I also love to have fun and treat myself to all the things I love.

The last couple of years I have noticed that I struggle a little more with keeping up the activities I love. I’m a little slower, more prone to sore muscles and less motivated to do difficult activities. My weight is up a few pounds over where I feel best this past year too. And I find it harder to be disciplined enough to drop the weight which for me means cutting calories. This is all new to me. My whole like if I wanted to lose a few pounds I could do it in a few weeks. So I have been reevaluating my whole routine.

Here is what I am doing right now. First I try to do what is right for my body at least 80% of the time. That has been a life-long rule for me. I am still at a healthy weight so I mostly will just maintain my 125 to 127 pounds (which is where my weight seems to have settled) rather than worry about being 120 pounds. If what I do helps me lose a few pounds I will be fine with it. I have been doing HIIT runs,meaning that I do a five minute walk to warm up then I run at top speed for a minute and then walk for a minute and repeat for 30 minutes on hills. I do this every other day. On the opposite days I have been doing a 30 minute yoga session followed by a three mile walk on the trails around here that are very hilly. I work in a day off every few days.

I have been studying the new research on strength training and am finding there is a lot of false information out there in main stream media. Strength training doesn’t only mean you have to be in a gym with machines or free weights. There are many ways to build muscle that is lost through sarcopenia (muscle loss due to ageing). Running, hiking and even walking builds strength and muscle. Not only can it prevent sarcopenia it can reverse muscle loss due to aging. Here is a great article that sorts out some of the things we hear in the media today. My goal is to push my muscles to failure or to exhaustion because that is what builds muscle. I do that through my HIIT runs, hiking, and even my yoga pushes my muscles to exhaustion. Have you ever hiked or done somethings similar and felt your leg muscles go weak? Or with yoga you push your arm muscles until they shake? That’s the key.

As for eating I have not been meeting my normal standards. I am craving lots of unhealthy things and so I really have to think about what I am eating. As a rule we eat lots of vegetable, beans, legumes, etc., fresh fruits, lean meats in small amounts, etc. We have been trying pastas made of lentils, quinoa, and garbanzo beans and we really like them. I have a glass wine only a few times a week since alcohol can do a lot of damage. But I make brownies and cookies which probably aren’t the best for us. But at least they are home made so no preservatives and things like that.

My weight is up also because my hormones are out of balance. I have used bio identical hormones since I went thorough menopause at the age of 47 and recent tests showed I was getting too much estrogen and testosterone which among other things makes you hungry thus my eating like a teenage boy. Ha ha! So I am working with my doctor to adjust my dosages. I can already tell a difference and it’s only been a couple of weeks.

Anyway the point of me sharing all this is to say staying fit as most things in life ebbs and flows. There are easy times, good times, and then more difficult or down right hard times. One thing I know for sure is it is all about showing up. Each day is a new day and a chance to be good to my body. I just turned 59 and I am very aware that you can retain what you can’t regain. I know if I stop taking care of myself it is all down hill. So I show up!

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Fun Thing

I watch a lot of public television and recently I saw a show talking about the popularity of boulder climbing. Yes people climb big boulders for fun here in Idaho! It was crazy to watch. I consider myself a boulder jumper. We have lots of big boulders around our house in the mountains and for years I have ran at them and half climbed half jumped for pictures for my blog. I use a tripod and timer so that means I have ten seconds to get my butt up and in position. I have had so many laughs as I miss my target or fall. There I am in the middle of nowhere, by myself laughing like a nut trying to get a picture. Lots of times I get up and realize I lost my high heels and there they are laying the ground. Ha ha. The boulder in the picture below is small so one good hop and I was up but some require much more work.

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You can see all my looks on the LiketoKnow.it app when you search northwestmountainliving. Just download the free app and follow me or go to the shop tab on the blog to see them.

That’s it gang! Thanks for stopping by!

Peace!

P.S. I started a new IG Account called @northwestmountainliving. If you want to follow along check it out because I will be linking all my outfits and maybe adding some try-on haul stories soon!

Watch Out

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the scoop

I hope you all don’t get sick of my harping on fitness but it has always been a big part of my life and now as I grow older I am even more obsessed with health. I don’t necessarily want to live long but I want to live well. I don’t want to become a burden to someone else or society if I can help it. Just because I am over 50 doesn’t mean I can’t look and feel my best. I want to breath air into my lungs, skip, jump and laugh until I close my eyes for the last time.

Recently I found a little tool that after using it for a week or so I see really making a difference. It’s a sports watch! I talked about it in my last post here, but in this post I wanted to give you a little more detail.

apple watch

I got an Apple Watch and love the look but also I am seeing how it motivates me to think about a healthy lifestyle. It reminds me to breath and guides me through one minute breathing sessions gently tapping my wrist as I take air into my lungs and then exhale. Do you ever think about how good it feels to really exhale? All the stress is shoved out of my body.

The big thing though is that this watch tracks how much I stand, my exercise, my heart rate, my steps and even the flights of stairs I take each day. It lets you set goals and then see how you do. At first I set low goals and just went though my normal day. When I saw what I had achieved I started competing with myself and see myself improving each day. It is fun!

Let me show you an example through a couple of screenshots of a day in my life.

  • The first picture is showing how many hours I stood in one day. And yes, I never sit for long but I was surprised at how little I sat that day. Yesterday is showed I was standing 12 hours and I was idle 2. That doesn’t count the night sleeping. I turn it off at night. Below it shows my steps and distance. This is a normal day for me, I didn’t go for a walk or run just normal house work, dog walking, etc. It also showed my distance for the day. I did go to the gym and do strength training but I haven’t set up tracking for that yet.

  • The next picture shows calories used. I set an easy goal of 240 extra calories to burn that day. It showed I went over my goal and it also shows total calories used that day just doing my normal routine. This is such great information and when I saw it I instantly decided to try to challenge myself.

  • Another perk I didn’t expect is that I give myself a break now knowing I am doing more than I thought. I always worried I wasn’t doing enough.

See why I love this watch so much? These screen shots are from a couple of days ago.

The first watch linked is exactly like mine. Linked options so you can compare styles.

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Dress For Success

It doesn’t always mean for the office, it means in all parts of your life.

my looks

I always want to dress fun for working out because it really does motivate me. My goal is to be strong and to feel good and I surround myself with all the tools I can to live that lifestyle. I love leggings especially black because they go with everything. I love over sized sweatshirts because you can layer them and pull them off if you get warm while moving. I love different sneakers for different things. Asics are best for me for running. I can have knee pain but virtually don’t if I wear this brand. I heard Hoda Kotb say that once and tried them and she was right. For other activities I love New Balance sneakers. And of course Niki’s are the lightest weight shoes ever. Hats just add a little spunk to a look and covering up a bad hair day is never a bad thing.

create your own look

In these pictures I am wearing all old stuff. Zella leggings (my favorite) Black sneakers are Niki and the other pair is ASICS. My grey sweatshirt was DIYed for off the shoulder, inspired by the other one that came that way. See this top in red here where I make fun of the Blogger Things I Do. I’m linking some fun things for you! Don’t be afraid to be you and do you!

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Peace!

Thanks for stopping by!

Staying Connected

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Tricking My Old Body

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Change

does me good.

the scoop

I have always been into eating right and exercising. Nothing over the top but consistent. I have tricks up my sleeves that worked for me when I put on a few pounds. They were never fail until recently. My body is saying I know what you are up to and I am not going to go along with it. So I decided to try something new. My new plan is to trick my body! Ha ha!

How? Well, I now do something different every single day. So my body never knows what the heck is going on. Nothing earth shattering. Just one day I walk, one day I run, one day I weight train just one muscle group or one day I work my whole body through circuit weight training. Some days I clean the garage and some days I rearrange all our furniture.

I like this plan because I don’t get bored and I can always find something to do. My body has seen it all. All I have left is the element of surprise. And I can report that I am very strong. My husband is freaked out by the things I can lift. And my heart is strong. I can run for long distances without hardly breaking a sweat. I have a problem with a thick waist but I am on the case. My motto is move it or lose it!

my look

One of the things I know for sure is that I feel more fit when I wear fitness clothing. This outfit is all older things but I love these floral leggings and this longer black tee with a twist front. I have a little bomber jacket for when I am outside and basic black sneakers. All of this is old but I have been collecting active wear for years and love to dress for all occasions. Even exercising. You know, fake til you make it!

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sup’

  • It’s Friday and I am going to take the day off and relax. Maybe watch an old movie.

  • My friend and I worked for several hours on our YouTube video yesterday and it was so fun. We are learning from the ground up and the one thing we know for sure is that we have a lot to learn.

  • For dinner I am making my favorite Butternut Squash Soup with Chipotle Cream. Here is the recipe.

  • I added a Holiday Shopping Guide link up top and will be updating it often. Tis the season!

create your look

I always buy active wear on sale so I’m linking up some options for you.

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Peace!

Thanks for stopping by!

See my Stella directing the show from her director’s chair? She is my heart.

Staying Connected

If you want to easily keep in touch with me, sign up for my updates or follow me on Bloglovin. I try to add interesting things to my updates not found on the blog so I hope you will find them a great supplement to my blog posts.

Use the share buttons below to share, pin & like. It's so easy, just one click and that's it!

The Count Down And Other Bits

Five days

until the calendar marks another year to my life.

the scoop

I have heard people say all my life that they are too old to do something anymore. I say I am too old not to do things. If not now, when? That is way more logical. Every time I hear that voice in my head say, you're getting too old for that I take the time to correct it. I'm not too old to do anything and I'm not wasting time debating it. It ain't over for me until I'm in the ground. Ha ha!

So this week the count down has begun to my birthday and each day I plan to do something that some would say I'm too old to do. Today I did my trail run and enjoyed it completely. After my run I made a bowl of steel cut oats with mixed berries and honey and almond milk to break my fast. If you don't know what I'm talking about read here.

outdoor living

The above picture on the left is right outside my front door. The picture on the right is my back deck. It's finally turned summer here and I am loving being outside as much as possible. To smell the pine of the trees and feel the sun on my back is like heaven to me. We sold our old wooden deck furniture this year and bought a comfy seating arrangement and I am loving it. I sit outside and read and watch the wild life and cuddle with my dogs and in the evenings my husband and I play cards and eat dinner outside. 

Find what you love to do

and do it!

my look

This is my motivation outfit. If I don't feel like working out I just put on workout clothes and find I am excited to work out. It's just another area where when you look good, you feel good. Oh it's true we all have low days but the trick is to keep up the fight. 

I'm wearing capri leggings, a sports tank and running shoes. I have my sunglasses and my running app with music ready to go. What could stop me now?

I almost always get my active wear on sale and here are some great items for great prices!

pictures above

Each spring I ready our front entry for summer. I have a couple of benches with pillows and a couple of planters that I fill with flowers. I was lazy this year and just planted Marigolds. They are supposed to repel bugs and I love the pretty yellows and oranges. Keeping things simple gives me more time to do the things I love. 

picture below

I take a lot of pictures in this part of my house because I can usually get enough light for them. It's basically my media room and office area. My laundry room is behind that door and it seems I always have laundry going so it is nice to have it close to my office. I rarely sit still for long so my environment is very functional. I am right next to my kitchen here too. This is nice because I love to cook and almost always have something prepping.

Peace!

And thanks for stopping by!

in case you missed it

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Follow

other link ups

I'm proud to participate in the following link ups and am always looking for more! I love to start my day checking in with them and seeing what everyone is doing and connecting! I hope you will join us HERE!


Use the share buttons below to share, pin & like. It's so easy, just one click and that's it!

And I always look forward to your comments!

Fitness Times Two

the scoop

Suzanne of Crazy Blonde Life and I are joining forces today to share a fitness challenge. As life-long fitness lovers we understand the ups and downs that come with trying to live a healthy lifestyle. Check out Suzanne's post here and read more about what I'm doing below. 

the challenge

We're asking you to join us for a summer fitness challenge starting  June 1st. If you are currently active, inspire us all by sharing what you are doing. If you want to start living a more active life, join us by taking just 15 minutes a day, three times a week to do something you love. Be it walking, hiking, dancing, skipping or playing hopscotch, tell us your plan and then let us know how it goes!

Send us an email with your picture and your plan/progress and we'll share them on our next fitness post! My email is northwestmountainliving@gmail.com and Suzanne's is Suzanne@crazyblondelife.com. Hopefully we can turn this into a series that helps us all help each other to live healthier happier lives! 

My Fitness Challenge?

Boot Camp

my fitness challenge

If you have followed me for long you know I am always trying to up my fitness game. I love to feel healthy and be active and I defy age to try to stop me (I turn 58 next month). The past year though I have felt like I am in a rut. What I am doing is not working. I am not in optimal shape.

I've been running for over 10 years on a regular basis. I have not done strength training on a regular basis. With each passing year I have to reduce my calorie intake more to stay at the weight I desire. The result is that I have more body fat than lean muscle. I have belly fat which is the most unhealthy fat to have due to links with heart disease, type II diabetes and other illnesses.

A little over a year ago I did a boot camp and really enjoyed it. I learned a lot but felt like I knew more than my coach and didn't fully comply with the regimen. I took away several good lifestyle changes but didn't feel like I reached my goals. After realizing that what I am doing is not working I decided to do a round two of the six-week online camp.

the program

I want to be clear here that I am not a health or fitness expert and I am not advocating that anyone should do anything that I am doing. I am always trying new things and want to share my experiences because that is how we learn. Right? I wold love to hear your experiences too! 

This program is very interesting and those who have done it and stuck with it strictly have had amazing results in losing fat and building muscle. I started week five today. Here are the things I am doing. I will add links to some of the key terms for more detail.

1. Carb Cycling

I have two days a week where I eat low carb (less than 50 net grams) and do exercises, specifically sprints on one day and tabatta training on the second day to deplete my glycogen levels so I become a fat burning machine! Ha Ha. 

  • How's that working for you, you ask? The first week was hard. I felt almost sick those two days. I am now used to it but still don't feel 100% on those days.

2. Intermittent Fasting

I eat all my food in an eight-hour window each day. I usually eat only between the hours of 11 AM and 7 PM.

  • I have been doing this for over a year and actually like it. I still get to have my coffee in the morning so it is all good.

3. Weight Training

Three days a week I do weight training. I focus on different body parts on each of those days. I also do ten minutes of low impact cardio to warm up and cool down (like walking) and I stretch.

  • This is the what I am finding most beneficial! I can see definition already and have consisitently increased weight lifted, reps and sets. Woot! Woot!

4. Macros Tracking

I don't count calories but I do monitor my macros (carbohydrates, fats & proteins) and stay within healthy ranges for each. Except on low carb days a healthy range is 50% carbohydrates, 30% fats and 20% proteins. Two days a week I reduce my macros by 25%. It all sounds complicated but it is not. I use the free app My Fitness Pal to track everything. 

  • This is not so difficult. I am so used to it now that I don't really even have to track. Just sticking to clean whole foods 80% of the time is the key.

5. Two days a week are rest days where I take a walk, hike or something like that.

  • Love my rest days but sometimes I do NOTHING! Oopsy!

Results and take aways? I gave up running while doing this program. The whole point of this program is that as women we are under eating and over training and it is not working for us. So I am eating more than I have for a long time and exercising less. For me however not running is not working. Running for me personally is for my mental health. I get depressed when I don't run for a while. So I will add my short 30 minute trail runs every other day when I am done with this boot camp. I will had HIIT to my runs a couple times a week too. I will continue lifting weights three times a week and I will continue the intermittent fasting. I have done it for a year and a half and find no down side for me. I will also keep my macros on point. I will not continue the carb cycling. I just feel better if I eat a normal amount of complex carbs. 

So that's my long winded story! I hope you find something valuable in it.

Thanks For Stopping By!

Peace!

I always get my active wear on discount. After all its just for working out. I just ordered the first four items linked up. So cute!

More of my fitness posts . . .

P.S.

If you are'nt joining our weekly Style Wise Link Up, please do! You can join this week's here and while you're there meet my guest co-host and our featured blogger! 

other link ups

I'm proud to participate in the following link ups and am always looking for more! I love to start my day checking in with them and seeing what everyone is doing and connecting!I hope you will join us HERE!


Use the share buttons below to share, pin & like. It's so easy, just one click and that's it!

And I always look forward to your comments!

My Next Challenge In Fitness Adventures

Whoa! I've hit a plateau!

What's up with that?

It's true! In all my years I have had a pretty good grip on my fitness routines. I limit my yoyoing to about 3 or 4 pounds and when I am up a few I immediately make the changes in my lifestyle to drop them. It's always been to take in fewer calories than I burn. It works and its fast and basically easy. Two weeks and done!

But this spring I haven't had the will power for lack of a better word to do what I know works for me. For the first time in my life, I almost don't care. But it just hit me recently. If I don't care about myself who will? 

So I am taking the reins for this ride and making changes. I have always been active. Always exercising most days added to not sitting much during the day. I think that has been part of my problem this winter. Sitting too much during the day.

So what will I do?

Go back to the tried and true. Consume less fuel and use more energy.

I've already started the process. I plan an activity for each day that uses my energy. Something that makes me move and keeps me engaged. I started with my closet. A full day of physical work moving the winter/fall things up and bringing my spring/summer things front and center. Next day was my office. I rearranged the furniture, cleaned and organized and boom another day of major activity. I have a list a mile long, especially as the weather warms up and I have the great outdoors to conquer. I also do my regular three-mile runs every other day. And I added a new weight training program for the days I don't run.

What about food? I have been showing you the healthy meals I have been making on my IG stories, and weekend blog posts like here and here. I'm pushing hard to eat lots of veggies, nuts, legumes, lean meats and fish. But I still want cake so I am human.

Do I fall off the wagon? You bet! But only for a moment. Every hour of the day is a new chance to do what I need to do for my body. The only body I will ever have. My hope is to keep it fit enough to enjoy this beautiful life I have been given.

So what's my new challenge? I am starting a seven-week boot camp this week that will be a major challenge. I did this boot camp a little over a year ago and it was intense. But I learned so many important lessons and I want a refresher. Things in health and fitness change all the time and I like to be on top of it. So stay tuned! I'll be sharing more on my journey through a collaboration with fellow bloggers as they also embark on their own new challenges in fitness adventures. Hint, Ball Room Dancing Anyone?

Thanks for stopping by!

Peace!

Linking fun options for you. I think I need that active wear dress and sneakers. Obsessed! I have a few of these dresses and they are so nice for summer!

email updates

If  you aren't signed up for email updates please do so! I have been adding elements to these updates that are fun and I think you will like! You only get an email when a brand new blog post goes live. Click here to sign up.

boutique info

Just an FYI about my boutique. I usually post my outfits in the boutique in advance of  a new post going live and sometimes post extra outfits that I think you will like. So check it out daily if you want spring and summer style inspiration. Its under the shopping tab up top!

other link ups

I'm proud to participate in the following link ups and am always looking for more! I love to start my day checking in with them and seeing what everyone is doing and connecting!I hope you will join us HERE!


Use the share buttons below to share, pin & like. It's so easy, just one click and that's it!

And I always look forward to your comments!

What's For Dinner?

Cooking With Cheryl

Easy Healhty Meals

Hey foodie friends! I'm so glad you have been popping by on the weekends and joining me in my kitchen.  I so wish we were all sitting together with a cup of coffee! 

This week's recipe was totally made up and it turned out so good. I am finding I create more of my dinners lately as I try to keep them tasty and healthy!

Ingredients for the meal serving two:

  • Aidell Chicken and Pineapple Sausages
  • Sweet Kale Salad Kit
  • Black Rice
  • Olive Oil
  • Coarse Sea Salt
  • Fresh Cracked Black Pepper

The Sweet Kale Salad Kit (made up of broccoli, Brussels sprouts, kale and several more things like that is something that I eat in one form or another at least three nights a week. I love them fresh as a salad and I love to roast them as in this meal.  I also get these amazing chicken sausages at Costco but you can find both these items in most grocery stores. The sausage brand is Aidells. The sausages are organic and preservative free and they come in lots of flavors, like the one I am using (chicken and pineapple), chicken and apple, etc. As a fun side, another favorite of mine is black rice. It is such a pretty color on the plate and it has an amazing earthy flavor. 

Food plated in a bright dish

always makes it even more appealing.

The salad mix comes with a package of dried cranberries and sunflower seeds. I toss them on a sheet pan with the veggies lightly coating it all with olive oil, coarse sea salt and cracked black pepper. I roast them in a 400 degree oven for 15 to 20 minutes turning them half way through.

I love to set a table!

For this meal we ate at our kitchen island for a casual dinner. 

Preparing Sausages: I sliced the sausages in diagonal shapes and put them on a lightly oiled sheet pan covered in foil (easy cleanup). I peppered them only. They are precooked so they only need to go into the oven a few minutes. I did about 15 minutes a 400 degree preheated oven, turning half way through because I love the lightly browned look and flavor.

Now for the rice. For two of us I use a half a cup of rice with a cup of water. I rinse the rice first then put it all in a pan and bring to a boil. Then I turn it down to low, cover and simmer for 30 minutes. This rice takes longer to cook that white.

And that is it! Boom dinner is served and it only takes about 30 minutes to make. 

Thanks for stopping by!

Peace!

email updates

If  you aren't signed up for email updates please do so! I have been adding elements to these updates that are fun and only available to those who are on the mailing list. You only get an email when a brand new blog post goes live. Click here to sign up.

boutique info

Just an FYI about my boutique. I usually post my outfits in the boutique in advance of  a new post going live and sometimes post extra outfits that I think you will like. So check it out daily if you want spring and summer style inspiration. Its under the shopping tab up top!


Use the share buttons below to share, pin & like. It's so easy, just one click and that's it!

And I always look forward to your comments!

My Healthy Lifestyle Update

Healthy Lifestyle Update

Healthy Lifestyle Update

the scoop

Exercise: I have been slacking a bit on the health front. My main focus this last month has been getting back into running shape. I am in week four of my training and moving right along. This past week I was able to add hikes on the days I don't run so that is a  positive. I feel I will be in 5K condition for my goal date in April. Starting over hasn't been fun but knowing I can come back from injury has made me so grateful. My routine right now is to run every other day and hiking every other day with what I call yoga stretching everyday. It is a group of simple yoga moves I do that stretch and strengthen my muscles. 

Eating: I am not having trouble with intermittent fasting, as a matter of fact I enjoy it. I don't eat after 7 PM and then not again until 11 AM or noon. The problem I am having is what I am eating. I am doing about 50/50 rather than the 80/20 that I prefer. So my goal right now is to work on healthier choices. I seriously have been having cinnamon rolls, burgers, french fries and pizza way too often. Eating well doesn't mean I have to give up anything, I just eat whole, fresh foods. Nothing processed or from restaurants. I eat my cooking which I know if full of healthy oils, grains, fruits and lean meats. Luckily those are the types of foods I love. 

One of my favorite recipes right now is Brussels Sprouts Salad. I do several variations on this salad.  Sometimes I add a piece of roasted chicken on the side but most of the time it is a meal in itself for me. Fruit is my go to for desert and assorted nuts are my favorite snack. Only a small handful of nuts because they pack lots of calories but I find them filling and tasty.  I love eggs and sourdough bread ( I've been reading that it is the best bread to eat if you want bread) toast for breakfast ( usually around noon) and always use real butter with organic jam that does not have sugar or high fructose corn syrup. Many days I have avocado toast which I love. I always use a very high quality olive oil for everything. Anyway these are just some of my ways of eating healthy.

my outfit

I like to put on my active wear first thing in the morning to remind me to stay on track. Layering for cooler weather is key. Being able to add on or remove as needed while working out keeps my comfort level where I spend my time thinking about my workout not that I am too hot or too cold. I have on leggings, a thermal top and a puffer vest. I can take off the vest if I need to or I can even take off the thermal top and wear my vest as a top. This is all stylish and functional.

These pictures were taken while I was still in the Idaho mountains. Here in Arizona is it much warmer and I mostly wear leggings and tanks or even shorts if I exercise late in the day (as seen in last picture below). All my exercise is done outdoors except for my yoga stretching.

create your look

Below are some really fun options for creating your own look.

Healthy Lifestyle Update

Healthy Lifestyle Update

Healthy Lifestyle Update

Healthy Lifestyle Update

Healthy Lifestyle Update

Healthy Lifestyle Update

Healthy Lifestyle Update

Healthy Lifestyle Update

Healthy Lifestyle Update

Healthy Lifestyle Update

More options for Activewear linked below!

Make sure to check out my Boutique under the shop tab up top.

As always thanks for stopping by!

Peace!


Use the share buttons below to share, pin & like. It's so easy, just one click and that's it!