Fusion with fifty

"To be half a century plus is wonderfully exciting, because I haven't lost any of my past, and am free to stand on the rock of all that the past has taught me as I look towards the future."
Madeline L' Engle

Hello everyone hope you're having a great week. Well if you made it through week one Good job! If not what let's talk about changing your behavior. There are six levels which level are at ?
Precontemplation: not even worrying about it
Contemplation: Worried about it
Preparation: Your decide to do it
Action: You are doing it
Maintenance: Consistently engaged
Termination: It is know a habit
Remember it's a beautiful life.

Ok lets get started on week 1 of the 6 week program I have designed for you. Don't forget to sign your pledge, take before pictures, start a food log, clean out cabinets/go grocery shopping and write down five short term and five long term goals.
There are 2 resistance training days, day 1 is working your shoulders, biceps and triceps and a little bit of cardio interval to get you introduced to this type of training. Day 2 will consist of chest, back, legs and abdomen and some ski jumps to start you on plyometrics. We will be increasing sets, reps and the amount of cardio as the weeks go by. If you notice that the last 3 reps are not causing you to feel fatigue then you must up the amount of weight to whatever feels comfortably uncomfortable.You will notice that there is a time limit on the cardio and this will increase as work goes by. If you can't do everything don't beat yourself up. Do what you can. Remember it is better to cut down on the duration of a workout rather than not doing it at all.

OKAY HERE WE GO! All exercises are 3 set 12 reps
DAY 1 Monday
10M WARMUP
WEIGHTS
Lateral shoulder raises on your knees
Bent over rear deltoid raise on a bench or stability ball
High knees for 1 M
Standing biceps combined with upright row
Triceps dips to the floor
Heel kicks for 1M
Standing biceps hammer curls
One arm tricep kickbacks on hands and knees
Squat with alternating forward kicks
10M stretching
60 oz of water
DAY 2 Tuesday
14 M treadmill, flat incline
(2 min slow,2 min med, 2 min fast, 2 min slow, 2 min med, 2 min fast, 2 min slow)
Core Training
3 times
Plank on elbows for 30 sec
Side plank on elbow 30 secs
15 sec rest
V-sit isometric hold on floor 30 sec
abdominal crunches 15 reps
3 times
10 m cool down
60 oz of water
DAY 3 Wednesday
10 M WARMUP
Stretching all done for 60 sec
wide angle forward bend
Extended side lunge
Extended side angle pose
Upward facing dog
downward facing dog
childs pose arms extended
seated spinal twist
Lying down hip stretch
butterfly inner thigh and neck release
Kneeling arm and shoulder stretch
Hands to heart center
60 oz of water
DAY 4 Thursday all exercises are 3 set 12 reps
10 M WARMUP
WEIGHTS
One arm dumbbell row on your knees or a bench
Push up from the knees
Stationary lunges
Lower back extension
Stationary squats
dumb bell chest press
Abdominal crunches
reverse crunches
Ski jumps for 1 min 3 times 15 sec rest in between
10 m cool down
DAY 5 Friday
20 min bike workout
Tension 0
1 min slow, 1 min med, 1 min fast repeat for 10 min
Tension 2, 4, 6
1 min slow, 1 min med, 1 min fast (2)
repeat on (4)
repeat on(6)
1 min slow
Core training same as Tuesday
Day 6 Saturday
10 M WARMUP
60 oz of water
Stretching same as Wednesday
Day 7 Sunday
OFF OFF OFF
Great job I knew you coud it! See you next week.
Remember life is great.

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Remember it's a beautiful life.

If anyone has any questions feel free to post and we will find you an answer.

I want to talk about heart disease and estrogen replacement. In her book, The Wisdom of Menopause, Christiane Northrup, M.D.,stated that if you already have heart disease taking estrogen (Premarin or Provera) may increase your risk for heart attack. The Women's Health Initiative studies have also shown there is small increase in heart attacks, strokes and blood clots in women taking those hormones (488, p2).The research has not given enough data to rule out the protective and preventative role that estrogen plays in a women's heart health. But get this there isn't ANY research showing the cause and effect relationship between low estrogen levels and subsequent heart disease(488, p4). What?
Estrogen improves blood lipids that are associated with heart disease although exercising will also increase the HDL cholesterol in a woman's body. Heart disease was rare before 1930's but once the country became industrial, manufacturing refine sugar and flour to the extent that it doesn't have minerals and nutrients only a lot of calories and fats.These products have been shown to increase the risk for many diseases. Once again exercising is the best way to take care of your heart muscle.
We can also have a healthier heart when we vibrate these energies: love, enthusiasm, joy, and passion.

Thanks for reading and remember it's a beautiful life.

Time to learn about the functions of your major hormones. Keep Life Simple This is definitely a major hormone, for if your levels are too high (Hyperthyroidism) and too low (Hypothyroidism) for a long period of time you can die. This hormone has to be “just right” meaning it must be perfectly balanced so that it produces health cell function that is needed to keep your...

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