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Introduction Text September 2019 - 2019 Fall 5% Challenge Community Exercise Plan While DH and I are up north on the farms, I will: 1. Run or run/walk at least 3 days a week, weather permitting. 2. I will attempt to find some type of televised/online stretching and strength training to do 2 days a week. (A friend recommended "Essentrics or Classical Stretching" on PBS.) When DH and I go south to our winter home, I will update my plan to include the gym and pool. July 5, 2019 Summer is travel and country home time. That's great, but it messes with my exercise routine. So I'm keeping my plan flexible and realistic. - Drink 5 glasses of water daily. Yeah, that's a lot for me. - Run whenever possible depending upon location and surface, aiming for 12 miles weekly. - Walk at least 10 minutes on non-running days. - Wear Polar tracker daily, and move a minimum of 10,000 steps. May 3, 2019 Plan revision: I will acknowledge some facts that will not change in my lifestyle: - Travel will interfere with my exercise routine. - I will always enjoy food and drink that isn't on the "plan." - Whenever I try to "lighten up" the intensity and increase my minutes, I gain weight. Therefore, for the remainder of the spring 2019 challenge, I will focus on INTENSITY. 1. I will do three sessions of 4X4 HIIT weekly. 2. I will allow appropriate recovery between sessions. 3. I will work toward 2 strength training sessions weekly. 4. All the rest will be "gravy" or as my French friend says, "It's good with the sauce." * Work toward those 8 glasses of water daily. * Eat more slowly. January 2019 - Plan revision Do 4x4 on treadmill once a week, as speed work. Do 4X4 on nearby trail or treadmill as hill work. Add one long slow run weekly on trails. Do strength training twice weekly. Swim or row twice weekly. December 2018 Update: My plan for the Winter 5% Challenge: 1. Do 4x4 HIIT on the treadmill 3 times a week. 2. Do 20 minutes of strength training twice a week. 3. Swim for 30 minutes twice a week. 4. Track food and avoid triggers/snacks. 5. Sign up for a 5K. Goal met January 19, 2019 September 2018 Update: I'm getting ready for the 2018 Fall 5% Challenge. This time I am trying to be honest about my goals and how to achieve them. I love eating, cooking, and baking. Until I hit my 50s, I was one of those enviable people who could eat whatever I wanted and not gain weight. That's not a brag; I take no credit for it. I inherited good genetics from my dad. But aging changed that. I've lost extra pounds with logging and vigilance, but now I'm tired of that. Yes, I know it's a lifestyle change. Yes, I know diet is 80%, and I can't out exercise those extra calories. But my heart, body, and soul do NOT want to diet. So I'm here doing the challenge, as my reality check. August 2018 I did not achieve my 5% weight loss during the Summer Challenge, but I know it was within my power to have done so.... I'm ready to try again. March 12, 2018 Time for a new introduction... I'm still a retired teacher, but now I've added "snow bird" to the description. What that means is a changing routine every few months. I'm currently within walking distance of a great fitness center and two pools. So I have no excuses for skipping workouts. But, I also have plenty of free time for cooking and baking, two of my favorite hobbies. I completed the Winter 2018 5% Challenge, with a weight loss of 0.85%, but I'm happy with my NSVs (non scale victories) even if the scale didn't drop much (1.2 pounds). Update January 1, 2018 I'm living in a new house and community, so I'm ready for a new plan. Update 12/3/17 - I revised my goals after completing the Fall 2017 5% Challenge during which I lost 2.5 pounds, about 1%. - I also fit into a pair of skinnier jeans. :) - I completed a treadmill 5K in 42:46. So I'll keep working on speed drills. Update 9/1/17 During the Summer 5% Challenge, I lost 4.4% for a 6.8# drop. I really credit my success to participation in that challenge. I'm ready to lose during the Fall 5% Challenge too. Update: 7/31/17 My walk/jog speed for a 5K increased from 46:01 to 45:41 (under less-than-ideal conditions.) Yeah, me! Update: 7/4/2017 My short term goal during the 5% summer challenge, is to increase my walk/jog speed so I can finish a 5K under 40 minutes by the end of July.

I want to stay healthy, mobile, and lean for the rest of my life. I'd like to follow "The Younger Next Year" advice including 60 minutes of exercise 6 days a week for the rest of my life. Return to the healthy weight I maintained in my 40s, now that I've hit my 60s. Continue to run/walk, and exercise with intensity.

Exercise has to be my priority. 1. Run/walk at least 4 days a week, aiming for 12 miles. 2. Include 4 x 4 HIIT at least three times per week. 3. Add strength training twice a week. 4. Monitor my fitness levels using heart rate, 1. Make a conscious effort to increase water intake. Eight glasses is hard for me. 2. Log food daily on Spark, measure as much as possible. 3. Monitor trigger foods closely, follow Low fodmap guidelines. 4. Eat a Mediterranean diet as much as possible. 1. Weigh-in weekly, Saturdays for 2019 Fall 5% Challenge Community. 2. Post exercise, LTGL goals every day.

My DH and I are retired. Both of us were reared on family farms, so we love open space and quiet whenever possible. We are able to travel between those two farms, as well as to winter in the Southwest for health reasons.

I love baking, cooking, and eating. So aside from a sweet tooth, I cook from scratch and have a relatively healthful diet. I enjoy sewing, crocheting, and am teaching myself to knit. As a person on faith, I believe it's important to care for ourselves, others, and our planet.

Add a Link NancyPauline Mountain Time Zone "In it for the long run." Walkers, Runners, Joggers, and Gadgeteers Team
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