Jornal de GigiDunaway, 25 out 23

Do you have experience with exercise? If not, join a gym. Get a trainer. Muscle weighs more than fat. So rather than losing more weight, focus on building muscle to look slimmer and reshape your body. Increase your protein and reduce fat. You may have to include protein suppliments to do this. High protein days are the days that you exercise. I'm 62 with abs. I still want more muscle, but even grandparents can do it. 

I think Diablo or Obese to Beast would be people to talk to.  

Thank you, Penderg! I am taking protein powder, as of about 2-3 weeks ago. I was struggling to get more than about 18% protein without the powder. I got a low-cal, high-protein nutritional plan to follow, so protein intake is considerably up now. I'm getting at or over 30%. I do have a good bit of gym savvy. I studied a little sports fitness in a previous life. 😊 But then I spent 20 years at a desk job! 🤣 I'm working out 3 days per week, about 45 minutes per session, weights, rowing, and lots of stretching. I also do some exercise bands for my hips. My current calorie intake is 1500 per day. I usually end up with a pretty even macro split. I'm working out, weightlifting with stretching and rowing, three days per week. About 45 minutes per session.  

Gigi, that is a good plan. 45 min sessions is perfect, as long as you come out of the gym feeling like you did something. Make sure that you are somewhat active, walking, gardening, pickleball... on your off days. You're looking for lean/slim muscle right? Rather than bulking up. So, alternate your weight lifting days with light/heavy cardio days. At first it may seem like your body is always sore and tired, but over time (6-8 months) you will gain energy, strength and endurance. You got it!  

Sleep is super important.  

Penderg, thanks so much for all your advice! Sleep is difficult due to menopause, but I've made drastic improvements over the last couple of months! I read that when you work out in the morning, you tend to be less active the rest of the day. Less fidgeting and such. So I'm trying to be mindful of that and not reduce my activities those days. It's pretty easy to stay active with 8 grandkids, a garden, and chickens! 😍 It's pretty easy with a garden,  

Ive struggles with sleep since i was a child. However, this past week I started drinking something called dream dust by moon juice. It contains ashweganda. I drink this with magnesium and ive noticed that i am sleeping better. It’s only been a week so im still in the experimenting phase. May want to give it a go tho. Magnesium is needed by most especially if you are post menopause and the ashweganda is a sleep aid and natural. Best of luck. Lack of sleep is a real bugger. 

Thanks for the tip, Yearofhealth! I do take magnesium. I had a bad experience with the asheaghanda (sp?) though. I've been experimenting with valerian root. I'm trying to avoid melatonin, but sometimes I have to use it. I'll check out that tea, for sure!  

What happened when you took ashweganda? 

Dianna and Redporchlady would be me helpful with this  

Yearofhealth, not to post TMI, but I had not had a "cycle" in nearly a year, but had a really bad one that lasted over 2 weeks when I started taking it. My daughter is in public health, and she said it messes up your hormones. As soon as I stopped talking it, the bleeding and cramping stopped.  

Gigi thanks for sharing. Maybe i will message my doc. I just started last week. Seems to be helping me but im also on HRT and wouldn’t want something to go awry there. 

Congrats on almost meeting your goal! That's awesome!