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I am 49 years old and I have biked 10-18 miles every single day for the last 31 days. Never think you are too old or broken to do something active. I have had 2 surgeries, and I’m still making it happen.

Plus I freaking love outdoors stuff minus camping which is scary due to my need to shower often and be clean.

So I mowed the front yard, but forgot to turn on the Workout app, that got me to ¼ my goal today. Then rode 14 miles to 61st (and took my pic of me there this time, you can see the intersection to prove it lol).

The ride out, easy. The ride back, HOLY BOTTOMS, the wind. Seriously, when I got behind the casino, the wind coming off the Arkansas river was SO intense that I thought I was going to burn out my bike’s assist motor or get blown over. It was crazy intense. I pedalled hard, the motor helped, and as soon as I got to the point where the wind lessens, it was over. Its like that one spot reaaally needs some trees and bushes for a wind breaker for real.

But, I did it. Again. And I’ve done laundry, watered the yard, worked online 4 or so hours this morning, had a nice salad for lunch, picked up my misdelievred package and went back and left a note so they didn’t think I was stealing from them, and here I sit freshly showered sore and warm from the sun.

All I gotta say is, loving the heat, sweating out toxins, feels like I’m doing something. And, my HR was not too out of control on day two off my beta blockers after the taper. Maxed at 152 which is about where I max when I push it hard anyway. Heart of a 25yo ftw.

Anyway, thanks for putting up w my “I biked again” posts. Hoping they inspire someone to get up and go out and get some sun, walk, hike, jog, run, bike, lay in a hammock, something.

Trust me, I’m a professional. (They ARE paying me for this right?)

ML, b

How did I lose the weight?

I really hate to be redundant, because I’m sure you’ve been told this plenty of times already, (and so have I), but it is the actual answer: eat healthier foods and smaller portions, and exercise HARD at least 3-4 times a week. 

I think it is especially important to add heavy lifting training into your fitness regime because it will shape your body better than an all cardio schedule. Also, muscle burns more calories even while resting so the more muscle you have, the faster you will see change! I heavy lift at least 3 times a week now, and that jump started my weight loss. Cardio is still done, but I do less endurance cardio (just running for a long time at a normal pace), and more high intensity cardio. For example, I will do short sprints at my fastest pace for 1/8 of a mile, then walk the rest of the lap. Then I will repeat this until I’ve finished one mile, usually. It is healthier for your heart to learn how to beat faster and then cool down faster, too. This will actually reduce your resting BPM, which is very healthy for your heart! 

I also take pro-biotics daily now, and it has helped my stomach immensely and therefore helped my metabolism. That coupled with a daily multi-vitamin and LOTS of water has helped my body and mind feel better in general. I drink a lot of coffee, too, so I have to remember to drink DOUBLE the water for each coffee. So many bathroom breaks. So worth it. 

I started using the app/website MyFitnessPal to track my intake and my output! I have a 67 day streak going on right now for logging my meals and my exercise. I find that app extremely helpful because it is encouraging and it tells you if you are eating enough/too little, not just if you are eating too much. It really is a good app for your health, and I think it has a good social community too that keeps me motivated! Before using MFP, I never thought too much about what I was putting into my body and my workouts were not as regimented. This made it harder for me to lose weight in a pleasing pattern. Now the scale goes down about 1 pound each week. That is a super healthy pattern of weight loss because it is not too fast. 

However, I do not want to just lose weight! When I reach my desired weight, a healthy BMI, I wish to gain a little back in muscle. More muscle = MORE FOOD. And I sure do love food. 

I hope this helps! Any other questions more specifically aimed at my diet and exercise, please feel free to ask me!