#ActiveApril Health & Wellness

#ActiveApril Week 1

March 30, 2019
Get Active Feel Alive Over 50

Are you ready? Yes you are!

If you have opened this post then you have decided to make some changes in your lifestyle to Get Active & Feel Alive! I’m excited to be sharing #ActiveApril with you. I will be doing it too so I’ll need to be accountable to the group as well!

#ActiveApril Week 1

Week 1 is all about getting into a routine and understanding our starting point so we can see our progress over the coming weeks.

This post is long but it contains all the information you will need for the next 4 weeks. If you are truly committed to becoming healthier and active then take the time to understand how the process will work.

I will also be adding reminders to the Sizzling Towards 60 & Beyond – Let’s Thrive Facebook Group to guide you.

REMEMBER: Check with your doctor if you haven’t exercised for a while and get the OK to start. I am not a professional but a guide to support you.

Week 1 – The Plan

Consider your goal and commit to it

Why are you participating in #ActiveApril?

What do you want to achieve?

Write down your answers and look at them regularly.

#ACTIVEAPRIL WEEKLY WORKOUT

The following will form the basis of our weekly workouts.

  • Take our measurements – See resources section below for how to take measurements. – Week 1 and end of Week 4
    • According to the American National Heart, Lung and Blood institute waist circumferences measurements higher than 102cm or 40 inches for men or higher than 88cm or 35 inches for women indicate obesity as a risk factor for cardiovascular and metabolic disease.
  • Select and try on an outfit that is a bit snug that you will try on each week. You can weigh yourself if you wish but scales can add pressure. You will know if you are losing weight when you try on your outfit each week.
  • Keep a food diary – Week 1
  • Record your daily activity. This will include your physical activity as well as ways you exercise your brain and connect with your spiritual side.- Weeks 1 – 4
  • Daily activity Monday to Saturday – 20 – 30 minutes of physical activity including a 5 minutes of Warm up and 5 minutes of Stretching after your Workout.
    • If you already have a program or personal trainer and prefer to work to that then go for it! It is all about being active.
    • If you don’t have a regular exercise program then follow this:
      • Monday/Wednesday/Friday – Strong Healthy Woman Video (see below) + Stretching
      • Tuesday/Thursday- Cardio such as walking, running, cycling or swimming + Stretching. Cardio means increasing the heart rate so a brisk walk not a stroll.
      • Saturday – Mindfulness Walk or Yoga
      • Sundays – Rest & Recovery days
    • DON’T OVERDO IT IF YOU ARE NEW TO EXERCISING
  • Daily Mental Exercise – 20 minutes for puzzles, crosswords or anything that makes you think. Weeks 1 – 4
  • Daily Spiritual Connection – 10 – 20 minutes to reflect, pray, meditate or journal Weeks 1 – 4
  • Drink Water – CLICK HERE FOR THE STRONG HEALTH WOMAN WATER CHEAT SHEET

Food diary and why we need it!

Complete the Food Diary daily for seven days. Record everything you eat and don’t cheat. Click HERE to Download your Food Diary.

Why keep a food diary?

  • A food diary helps you become aware of what you are eating and how much you are eating, and the type of food you are eating.
  • Nutritionists and dietitians uses a food diary to assess your diet and for the purpose of setting goals.
  • It can be hard to remember what you’ve eaten at the end of the day so it’s best to record things as you go.
  • Even if you think you have a great diet, you may be surprised how often hidden calories sneak into your day.

Weekly Planner

Complete the Workout sheet for five days, including physical, mental and spiritual activity. Don’t forget to record your wins and don’t be ashamed to record your struggles. Click HERE to download your worksheet.

Other Resources

Strong Healthy Women Video – I Am Strong You will need some handweights for some of the videos

Warm Up Exercise Examples CLICK HERE

Stretching Examples CLICK HERE

How to take Body Measurements CLICK HERE

Exercising your Brain – Need some ideas for puzzles, crosswords? CLICK HERE

Spiritual Connection – I’ve provided a link with several Mindfulness Apps you could try. CLICK HERE

Yoga – I love Yoga with Adriene. I follow her on YouTube and do my practice at home. CLICK HERE

Don’t forget to check into the Sizzling Towards 60 & Beyond Facebook Group each Friday. If you aren’t on social media, just leave a comment on the Weekly Planning post.

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34 Comments

  • Reply Erica/Erika March 30, 2019 at 02:14

    Great detailed information. I am very intrigued by the Mindfulness apps. Thank you, Sue!

    • Reply Sue Loncaric March 30, 2019 at 05:45

      Thanks Erica! It is pretty detailed but I hope it covers all the needs of everyone. Yes the Mindfulness Apps are worth looking at for sure. Have a great weekend and great to have you joining me for #ActiveApril. I’m now off for a run. x

  • Reply Di Habner March 30, 2019 at 08:41

    Ready and waiting! I have stalled at present in activity and weight loss so this will kick start it again! Out with a journal to write down goals and progress!

    • Reply Sue Loncaric March 30, 2019 at 09:53

      Excellent Di! We can support, motivate and inspire each other. Love your enthusiasm! xx

  • Reply Jennifer Jones March 30, 2019 at 08:45

    Very sensible information here Sue. I’ll be participating in #ActiveApril but by continuing with my regular program. Will share on SM

    • Reply Sue Loncaric March 30, 2019 at 09:53

      Hi Jen, I’m sure you can add some wisdom for us so feel free to post in the FB Group, I would love your input. Don’t work too hard and have a great weekend. xx

  • Reply Nancy Dobbins March 30, 2019 at 10:36

    Thanks for such a comprehensive post, Sue. We are about to leave on our sailing trip tomorrow and therefore absolutely exhausted! Our meals will be limited to things we can easily prepare while living on the boat…I already have prepared several plant based meals that need only to be reheated; I don’t plan to try to lose any weight as I am quite slim already. We will walk a lot when we are able to get off on land, but sailing is very strenuous – just not very aerobic. Not sure how much I will be able to participate until we get home, but am with you all in spirit!

    • Reply Sue Loncaric March 31, 2019 at 17:57

      Have a fabulous time Nancy and I am enjoying reading your posts about your changes in diet. x

  • Reply Donna March 30, 2019 at 12:41

    Hi, Sue – Thank you for this incredibly comprehensive plan. There is truly something here for everyone. Thank you also for including so many valuable resources. I look forward to checking them out. Wishing us all a very #ActiveApril!

    • Reply Sue Loncaric March 31, 2019 at 17:55

      My pleasure Donna although you are inspirational with your hiking and your planned walk in May. xx

  • Reply Lydia C. Lee April 1, 2019 at 07:02

    Not sure i want the food diary but I am stepping up the physical and mental exercise daily….#Lifethisweek

    • Reply Sue Loncaric April 1, 2019 at 16:46

      Good for you Lydia. Any change to improve our health and fitness is positive. Have a great week! x

  • Reply Trisha Faye April 1, 2019 at 10:41

    Such great advice! You are such an inspiration.
    I love how you included daily mental exercise and a daily spiritual connection. These are so important also in our overall health, besides the physical aspects.
    Thanks for a great post!

    • Reply Sue Loncaric April 1, 2019 at 16:47

      I believe that to truly be health we need to incorporate mental exercise and daily spiritual connection. Have a beautiful week and here’s to #ActiveApril x

  • Reply Leanne | www.crestingthehill.com.au April 1, 2019 at 11:14

    Lots of challenges here Sue – I’ll be keeping to my daily walks and making sure I go twice a day to get at least 45 mins in (that’s about 8,000 steps which isn’t too bad). I’m also trying to be more mindful with my eating in the hope of cutting down a few kilos over the next few months – slowly slowly! Gentle Gym is also challenging my brain/co-ordination and I get to use weights for part of it, which is a good thing too. Looking forward to following along with #ActiveApril xx

    • Reply Sue Loncaric April 1, 2019 at 16:49

      You’ve got it all covered Leanne and I love the variety you have in your exercise. Good idea to break up the working to twice a day I think that is a great idea. Glad you will be following along #ActiveApril. xx

  • Reply Sammie @ The Annoyed Thyroid April 1, 2019 at 15:03

    I have a 10k mid month so I’m looking forward to that! I keep a food diary on my fast days on 5:2 but you’re right, a food diary really keeps you accountable so I’ll try and track what I eat on the other 5 days too! Hope your April is active and fun!

    • Reply Sue Loncaric April 1, 2019 at 16:52

      We have the Mothers Day Classic that my daughter and I run every year in memory of my Mum who died from breast cancer. We then have a half marathon in June. I’m interested in the concept of the 5:2 so I need to find out a little more about that. Good luck with the 10km! x

  • Reply Min @ Write of the Middle April 1, 2019 at 15:25

    This is so impressive Sue. You’ve put so much thought and work into Active April and so many people will benefit! Unfortunately I’m not well at the moment. Seem to have some bug. It means I’m not keeping up with things at the moment and just want to sleep all the time. I did however still go to pilates this morning. I figure if I roll out of bed and go – it will all be done and dusted before I even really know how I’m feeling. Once I’m feeling a bit better I’m more likely to tune in and benefit from all the work you’ve put into this. Have a wonderful week Sue! xo

    • Reply Sue Loncaric April 1, 2019 at 16:53

      Sorry to hear you aren’t well Min but good for you in going to Pilates. Sometimes we don’t feel like doing anything but once we have we feel better. You can always start #ActiveApril in May because I’d love us all to keep going and finding that happy balance for a healthy lifestyle. Take care. xx

  • Reply Debbie April 1, 2019 at 16:47

    Hi Sue, thanks so much for all your work in putting this together for everyone to follow. I’m also doing a 30 day health and well being challenge so will use this to ensure I stay on track. I’ve registered for the Mothers day Classic in Canberra in May so will need to get out and do some actual running! #lifethisweek

    • Reply Sue Loncaric April 4, 2019 at 05:15

      Hi Deb, your 30 day health and well being challenge sounds interesting. I’d like to know more about that. You will be fine for the MDC, I’m doing it with Rachel. x

  • Reply Sydney Shop Girl April 1, 2019 at 18:34

    Oh man, the food diary bit will be my downfall especially with Easter and a trip this month. But fear not, I will be active this April all the same!

    SSG xxx

    • Reply Sue Loncaric April 2, 2019 at 05:17

      Yes the timing isn’t great is it SSG? However, you certainly are being Active in preparation for your half marathon.

  • Reply Natalie April 3, 2019 at 03:40

    Hi Sue – Thank you for a comprehensive plan and links to resources. I plan to continue staying active for sure, and keep track of my health-related activities. Have an enjoyable #Active April! #lifethisweek

    • Reply Sue Loncaric April 4, 2019 at 05:17

      Hi Natalie, it helps me as well as my readers to actually writing something this detailed. I’m always impressed by your active lifestyle and know that you are certainly Active & Feeling alive!

  • Reply Terri Webster Schrandt April 3, 2019 at 10:37

    Sue, this is such a comprehensive, yet do-able and motivating post to encourage physical activity and fitness! I will link this post to my fitness post on Friday! Have been a bit under the weather with a mild chest cold and allergies on top of it all, but I did a great 60-minute GroupX workout at the gym today and just came back from a quick 20-minute walk with my hubby and pooches!

    • Reply Sue Loncaric April 4, 2019 at 05:18

      Hi Terri, thanks for the positive response and I do hope that it helps others to get moving and active in all areas of their lives. Thank you also for linking in your post. I hope you are feeling better and the GroupX workout sounds very interesting. I would like to know more about that. Walking the dogs and spending time with your hubby is a great way to be active and healthy. Have a great week! x

  • Reply Denyse Whelan April 3, 2019 at 17:00

    You certainly have found your calling with your approach to fitness and wellness Sue. Congratulations on your initiative.

    Thank you for linking up for #lifethisweek. Next week’s optional prompt is Share Your Snaps. 15/51. Hope to see you there! Denyse.

    • Reply Sue Loncaric April 4, 2019 at 05:19

      Thanks Denyse. I’m no expert but if I can inspire or motivate someone else then that makes me feel great. Thank you for your positive words of encouragement. x

    • Reply Sue Loncaric April 7, 2019 at 08:45

      Thanks Denyse. I’ve just finished a Health & Nutrition Coaching Course as well as a Life Coaching Certification so I’m hoping to share my new found knowledge with everyone so we can all be healthier and happier. x

  • Reply Jennifer April 3, 2019 at 22:35

    Thanks for the backstory. It’s always interesting getting to know more about someone and I love all the old pictures. I did the workout video and I appreciate the link the crossword puzzle. I’ve missed doing them.

    • Reply Sue Loncaric April 7, 2019 at 08:43

      Hi Jennifer, yes it is good to learn more about each other and our lives because sometimes what we see now might not have always been. I enjoy the video workouts and also doing the Yoga with Adriene. I haven’t done crossword puzzles for years. I had an uncle who was very good at the cryptic ones but I”ve never been able to master those. x

  • Reply Sue Loncaric April 4, 2019 at 05:21

    Hi Jennifer, I wasn’t sure about writing my story but then realised that my readers would be able to know that I have struggled too. I enjoy the workout videos with Strong Healthy Women and I haven’t done a crossword for ages but they can really make us think. Have a great week! x

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