Hi! I'm new here

[nancysmithwp]

Thought I'd introduce myself. This looks like a pretty cool forum. I'm Nancy, 49 years old, in West Palm Beach, Florida. I've been lifting weights since my 30's since my grandmother spent the last 30 years on the couch due to osteoporosis. I learned at an early age that I needed to build strong bones. Still, it wasn't enough and much to my surprise last December I was diagnosed with osteoporosis.

So in addition to a few other things, I started getting serious about weight lifting. I started the New Rules of Lifting for Women program and have gotten so much stronger this year. I can even do pushups from my toes! And I'm doing cool things like squats and deadlifts which I'd never done before. I also do a little yoga, belly dancing, scuba diving, and hang gliding.

I'm on stage 6 of NROLW which I adore. I usually work out 3 days a week.

Here are my stats. Although I put on some weight and belly inches the previous year due to menopause, they haven't changed much since March when I went on bioidentical hormone replacement. Some parts have gotten more muscular though, that's for sure.

weight 132 pounds
Chest 32"
waist (skinniest part) 29"
belly (biggest part) 34"
hips 37.5
thighs 21
calf 13
biceps 10.5

My primary goal is to build bone density, which can best be done by lifting heavy. I like the side effect of getting strong too! My other goal is to flatten my stomach. Since it hasn't changed this last year I decided to change my eating habits a couple of weeks ago. All of my life, I've eaten most of my calories at night, and these last few years with a glass of wine which I know exacerbates the problem. I'm shifting them to where I eat most of them the first half of the day. I eat really clean 90% of the time. I've discovered I really do love fruits and vegetables more than anything.

Here's my fitday macros from the last week.
Calories 1,498
Fat 54.4 490 33 %
Carbohydrate 128.9 439 30 %
Protein 110.2 441 30 %
Alcohol 13.7 97 7 %

See you all in the forum!

Nancy
(the wp is for warrior princess... which I'm too much of for my own good sometimes!)

 

[*ebony*]

Thought I'd introduce myself. This looks like a pretty cool forum. I'm Nancy, 49 years old, in West Palm Beach, Florida. I've been lifting weights since my 30's since my grandmother spent the last 30 years on the couch due to osteoporosis. I learned at an early age that I needed to build strong bones. Still, it wasn't enough and much to my surprise last December I was diagnosed with osteoporosis.

So in addition to a few other things, I started getting serious about weight lifting. I started the New Rules of Lifting for Women program and have gotten so much stronger this year. I can even do pushups from my toes! And I'm doing cool things like squats and deadlifts which I'd never done before. I also do a little yoga, belly dancing, scuba diving, and hang gliding.

I'm on stage 6 of NROLW which I adore. I usually work out 3 days a week.

Here are my stats. Although I put on some weight and belly inches the previous year due to menopause, they haven't changed much since March when I went on bioidentical hormone replacement. Some parts have gotten more muscular though, that's for sure.

weight 132 pounds
Chest 32"
waist (skinniest part) 29"
belly (biggest part) 34"
hips 37.5
thighs 21
calf 13
biceps 10.5

My primary goal is to build bone density, which can best be done by lifting heavy. I like the side effect of getting strong too! My other goal is to flatten my stomach. Since it hasn't changed this last year I decided to change my eating habits a couple of weeks ago. All of my life, I've eaten most of my calories at night, and these last few years with a glass of wine which I know exacerbates the problem. I'm shifting them to where I eat most of them the first half of the day. I eat really clean 90% of the time. I've discovered I really do love fruits and vegetables more than anything.

Here's my fitday macros from the last week.
Calories 1,498
Fat 54.4 490 33 %
Carbohydrate 128.9 439 30 %
Protein 110.2 441 30 %
Alcohol 13.7 97 7 %

See you all in the forum!

Nancy
(the wp is for warrior princess... which I'm too much of for my own good sometimes!)

hello and welcome. this place is a goldmine of good info and i hope you take advantage of it. the women on here are amazing, just read some of the journals in this forum!!

and you must be strong if you can do full push-ups( that translates: me=sissy push ups)

 

[Bikini Mod]

Way cool...

Have you been able to master dips or pull-ups yet? Back in the day I could do them weighted but those days are loooooong behind me.

It still feels REAL GOOD though when I can execute my 7 to 12 reps with strict form. LOL

Welcome to the forums!

We are happy to have you.

 

[the_alcatraz]

Welcome to EF.

 

[Tatyana]

Awesome!!

You don't know how thrilled I am that you are taking action for your bone health, it is one of those health issues for women that is near and dear to my heart as well.

Please start a thread with information about osteoporosis and prevention if you feel that way inclined.

Getting stronger?

Double awesome

Post up your training routine if you want something new or a few tweaks to help you achieve your goals

 

[Megalomaniac]

Welcome, enjoy and gain knowledge!

 

[Thandie]

Hi Nancy, welcome!!

you and I are very close in age (I'll be 52 Aug. 17th) and are both taking Bioidentical Hormones as you already know. As far as the weight is concern, due to Menopause I suggest you take (This is over the counter and you can check with your hormones Dr.) CDG EstroDIM by Ortho Molecular Products. This will help absorve better the hormones and will help you lose the Menopause weight you've gained. It will also help with the build-up of your bones.

Your calories are good. That's about how many calories I have, depending on if I'm close to comp or not.

You're doing great!!

 

[OneBreath]

Hi Nancy, welcome!!

you and I are very close in age (I'll be 52 Aug. 17th) and are both taking Bioidentical Hormones as you already know. As far as the weight is concern, due to Menopause I suggest you take (This is over the counter and you can check with your hormones Dr.) CDG EstroDIM by Ortho Molecular Products. This will help absorve better the hormones and will help you lose the Menopause weight you've gained. It will also help with the build-up of your bones.

Your calories are good. That's about how many calories I have, depending on if I'm close to comp or not.

You're doing great!!

52! No way. I would not have thought anywhere near that based on your journal photos.

Warrior princess, you are off to a great start. Just listen to these women and you'll be good to go. This line of yours is killing me.

And I'm doing cool things like squats and deadlifts which I'd never done before

I'm training a few females right now that i wish had this attitude. They want so badly to do a few sets of db tricep kickbacks and not break a sweat. When they come in and i have the jump rope and kettlebells out you should see the look of horror!

Welcome and Good Luck.

 

[nancysmithwp]

Wow, thanks for all the warm welcomes!

As far as pull-ups and dips, not yet. The phase I'm in now works toward pull-ups. It starts with lowering yourself as slowly as possible 1 rep, wait 60 seconds, repeat 3 times. I'm still going down pretty fast after the first few inches. Then it does lat pull-downs like this: pull it down fast, hold a second, release it slowly for a count of 10. repeat once. rest 60 seconds. You do this 10 times. I haven't encountered dips yet. I've been following NROLW since February 6th to the letter and it doesn't have any.

Regarding the EstroDIM, I take something called DIMension3, which I imagine does the same thing. It's supposed to make the hormones go down the right pathways, you know how they convert into each other.

The calories are actually a recent deliberate drop. I've been averaging closer to 2000 since the NROLW crowd emphasizes make sure you eat enough so your metabolism doesn't tank. I was a little uncertain about keeping them that low to be honest but I'm going to try it a few months and see what happens. Nice things are happening to my but and my back and biceps (in fact they look rather awesome to me), but I don't see a change in my belly fat.

I've learned so many fun exercises this year! I still have six weeks or so left in NROLW. I don't know where to go from there. I'm thinking maybe doing the program in the original NROL, the one he wrote for the guys.

Nancy

 

[nancysmithwp]

How do I enter a signature? I can't find the option...

 

[bw1]

How do I enter a signature? I can't find the option...

Hi. welcome. Have to be Plat for sig

 

[Latamier]

Welcome, Nancy. You are going to love it here.

 

[the_alcatraz]

Hi. welcome. Have to be Plat for sig

Plat would be a great investment for you IMO.

Great features like Plat search that help you search for certain posts by entering a "keyword" and other fun options like signatures, glowing stars, etc...

 

[Thandie]

Nancy- Just hit you with 5000 Karma hits..