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Joni Crawford began fitness over 50

Joni Crawford is lost when her husband and son die in a car accident.  She holds on to reality by loving and caring for her dog Bandit.  When she meets Adam Carmichael, he encourages her to exercise with him as a way to spend time together.  She accepts the challenge and loves how her body transforms for her efforts. 


She is also a good southern cook.  Joni thrives on the opportunities to share a meal with someone, rather than eating alone night after night.  Follow the story of Joni and Adam.

Joni's fitness routine

Starting a fitness plan after age 50

 If you’ve never exercised, starting  a fitness routine after 50 can feel overwhelming. The first step for fitness over 50 is to set a goal, Determine why you want to start a fitness routine — to lose weight, get stronger, or improve your overall health. Once you have a goal, you have something to work toward 


Cardio

Options for cardiovascular activities include:

  • Brisk walking
  • Jogging
  • Biking
  • Swimming
  • Playing doubles tennis

Sample Beginner Plans

Option 1:

Sunday: 30-minute brisk walk

Monday: 30-minute brisk walk

Tuesday: 30-minute brisk walk

Wednesday: Strength training

Thursday: 30-minute brisk walk

Friday: 30-minute brisk walk

Saturday: Strength training


 Another key is to start slowly and then build slowly. “The key is gradual progression,” Don’t be surprised if, after your first workout — even a brisk walk — you’re sore. Some soreness is to be expected. But if you’re so sore that you can’t move, you may have overdone it and should take it a little slower.


If you can’t do 30 minutes at a time, break your workout into 10-minute intervals. Any exercise counts as long as it’s sustained for at least 10 minutes at a time and is of moderate to vigorous i

Strength Training

 For strength training,  working out every other day (or every third day, when starting) — never on consecutive days. It’s the rest, not the working out, that makes you stronger,. “Working out breaks down muscles and the rest builds them back up.” Begin with whole-body exercises such as push-ups, sit-ups, or squats. Then you can home in on specific muscles and add exercises such as bicep curls and triceps extensions. Three sets of 10 repetitions is a good starting point, he adds. Although free weights and weight machines are effective, consider using resistance bands, which are lengths of stretchy material that work muscles without your having to lift actual weights 

Option 2

Sunday: Rest

Monday: Jog for 25 minutes

Tuesday: Rest

Wednesday: Jog for 25 minutes 

and then do strength training

Thursday: Rest

Friday: Strength training

Saturday: Jog for 25 minutes

Favorite Recipes from Joni's Kitchen

Savory Grilled Steaks with Garlic Bleu Cheese Butter

 GARLIC BLEU CHEESE BUTTER


Steaks

           cooking spray

Directions


  1. Bleu Cheese Garlic butter: Add butter,garlic, thyme, and seasoning to food processor or blender and puree.
  2. Add Bleu Cheese and puree.
  3. Set aside and refrigerate.
  4. Steak: Mix seasoned salt, garlic,pepper, and soy sauce to create marinade.
  5. Place steaks and marinade in a large dish and marinate for 10 minutes, turning once.
  6. Discard marinade.
  7. Spray grill with cooking spray and grill steaks for@ 6 minutes on each side for medium.
  8. When fresh off the grill,serve each steak with a TBL.
  9. of Bleu Cheese Garlic Butter on top.

Substitutions

I have prepared Ribeyes and New York Strip steaks using this recipe with success.

Review

This is a meal any steak house should have on its menu.  It is delectable!  I found a little butter went a long way, so I had leftover that I spread on my dinner roll.

Accompaniments

I served this meal with a strawberry salad made with spinach.  I added bleu cheese and used a poppy seed dressing for a sweet/salty taste.