Hi! New here and would like some advice!

[tootiehas3]

Hi! I'm a new member and would like any advice you can give me.

I'm 5'1'' and weigh about 130 lbs. I'll turn 44 (yikes) this month. I used to be in awesome shape. I had always walked or done some kind of physical exercise since I was a teenager. I was even one of the lucky ones to went through a twin pregnancy and another pregnancy and lost all weight within a year of giving birth both times. I chalk this up to healthy whole foods eating and walking/hand weights throughout most life.

Then came divorce. I continued to live with ex during our entire separation period and into our divorce proceedings. And boy suddenly, all those healthy habits went down the toilet.

Now I'm physically separated, have a great new apartment that kids and I live in, and finally feel like I'm getting a fresh start.

I guess I've gotten so far removed from healthy lifestyle that I don't exactly know where to start. I know how to DO it but feel a bit overwhelmed. This is not about a DIET. It's a lifestyle. I lived that way for a long time. But NOW I'm heading into mid-40's and know this isn't going to be as easy as it once was to get back into shape.

Can any of you give me some tips on what to focus on? Diet? Exercise? Or maybe ease back into both? I miss toned, healthy looking body and want it back! Btw, goal is to get back to around 120. I feel this is a weight I can maintain and is realistic for age.
Thanks!
Ranae

[BeyondGymWalls]

Hey!

Take baby steps! When it comes to your nutrition start with the small stuff (cutting out unhealthy drinks and drinking more water, making better choices for your major meals, picking good snacks to have through out the day ect.)

The key is not to jump in to hard to fast. A lot of people become overwhelmed and end up quitting half way in. Start with the basics and work your way up.

When it comes to exercise start with 3 days a week doing full body workouts and work up from there. It all depends on how much time you have and what your body is telling you. Rest and recovery is very important with someone just starting out.

Those are some of the basics. I am more then happy to get more into detail if you would like just shoot me a message and I will be glad to help out more!

William

[Boss Man]

William is bang on the money. You need to get your body used to the biomechanics of weightlifting, even if you've done it before, but not for a lengthy period of time, as your body will be deconditioned or not conditioned, based on past or no weightlifting history and needs a good 4-6 weeks to get used to it.

As for your weight, you're only 130 lbs, so it's not a serious issue and you should be able to get that down by around 20lbs soon enough, with time, patience and most importantly self belief.

I'm sorry you went through a seperation Ranae and I hope it didn't impact too much on you or your children. You seem like a really lovely Lady and we will be more than happy to give our time and support to you .

What meals do you typically eat and what times do you eat, as a good healthy eating structure will also be key to progression and maintenance of goal weight.

Good luck to you and try not to worry too much okay. You CAN do this as long as you keep believing in yourself and forgiving yourself and moving on quickly, from any minor mistakes or slip-ups.

We will be here for you as much as you want us to be okay .

[tootiehas3]

Thank you so much for your advice!

The separation was a long awaited blessing: kids wanted out as badly as I did. They unfortunately (or fortunately, depending on how you look at it) have a mother who wanted an amicable split and trusted the ex to do what needed to be done and he dragged his feet FOREVER. Mom had to take control to make it happen. So they are just fine and I feel like I have 1000 pounds off back! Now I just need to find ME again!

typical meals vary, as life has been quite chaotic for 2 years. I can tell you what I ate yesterday as trying to stay conscious:
Breakfast: Organic oatmeal
Fruit
Lunch: A turkey sandwich on a sandwich thin

Snack: Apple with peanut butter

Dinner: a portioned grilled chicken breast
1/2 cup mararoni salad
1 ear of sweet corn
tossed salad with Italian dressing

5-12-oz glasses of water
a walk to the park with daughter

Today I'm doing a 3 mile walk with best friend. Walking has always been thing. I'll be conscious of speed/form as to not kill myself. Don't get me wrong. I've been trying to exercise on and off throughout these crazy 2 years. I just couldn't be consistant about it. I do have a gym membership and I have own free weights and treadmill. I have everything I need. I just need to DO it!

Thanks again! Keep the advice coming!
Ranae

[Boss Man]

Breakfast: Organic oatmeal
Fruit

(Give the Fruit 10-15 minutes to digest then eat the Oatmeal. This will reduce impedence of the Fruit digestion. I'd also add a bit of Ham, Chicken Egg Whites or Turkey in there for more Protein.

I'd add another snack inbetween these meals, like a Sandwich, a sizeable portion of Peanuts, Low Fat Cheese, Meat based Soup, etc.)

Lunch: A turkey sandwich on a sandwich thin

(Fine.)

Snack: Apple with peanut butter

(Could increase the Protein as described earlier. Same adice on the Fruit.)

Dinner: a portioned grilled chicken breast
1/2 cup mararoni salad
1 ear of sweet corn
tossed salad with Italian dressing

(Fine)

5-12-oz glasses of water

[Boss Man]

Breakfast: Organic oatmeal
Fruit

(Give the Fruit 10-15 minutes to digest then eat the Oatmeal. This will reduce impedence of the Fruit digestion. I'd also add a bit of Ham, Chicken Egg Whites or Turkey in there for more Protein.

I'd add another snack inbetween these meals, like a Sandwich, a sizeable portion of Peanuts, Low Fat Cheese, Meat based Soup, etc.)

Lunch: A turkey sandwich on a sandwich thin

(Fine.)

Snack: Apple with peanut butter

(Could increase the Protein as described earlier. Same adice on the Fruit.)

Dinner: a portioned grilled chicken breast
1/2 cup mararoni salad
1 ear of sweet corn
tossed salad with Italian dressing

(Fine)

5-12-oz glasses of water

Good to know things have settled down now a little since the seperation. I'm sorry it took as long as it obviously did, but you have your life back now, so I've no doubt you'll try and do your best for you and your children.

Chin up, keep smiling and keep believing. You CAN make these physical changes work for you and I'm convinced you'll be nothing, but nothing but a superb Mother to your children.

Be proud of comitting to this change in your life, because you have every right to be .

GOOD LUCK again .

[fatman2011]

Focus on both . Eat healthy and live healthy. It is important to have a good balanced diet and have an exercise. You are in your mid-40's so your body really get's to be in well condition. If you don't have time to have an exercise, there are many ways to make exercise while on work. Some simple task that will make your sweat out is a good exercise. Example is when you are going to work rather to ride an elevator, try to use the stairs. Eat fibrous, nutritious foods. Don't forget Vitamin A, C, and E. These vitamins gives you a radiant look, and Also enough sleep and water.