Today's Encouragement for training: Lorinde Williams "It’s Never Too Late"
“You’re doing what? You’re too old to do that.” That’s what Lorinde Williams, “Rindy”, a Safeway bakery sales clerk in Puyallup, Wash., now 61, heard when people found out she was going to start lifting weights for the first time in her life at age 59. Two and a half years later, after becoming a second runner-up in the Body-for-LIFE Challenge (a 12-week nutrition, training and supplementation program) and with three bodybuilding competitions under her belt, Rindy still doesn’t let her age, osteoporosis or what other people think stop her. “I’m never too old,” she says. “Age is a state of mind. What people said didn’t bother me at all because I had a goal in mind, and I was going forward.”
Ready to try something new
In May of 2000 Rindy was fed up with her fitness program. She’d been doing aerobic classes for 20 years and had just started a flex class. “I kept throwing my back out and my body shape never changed—I had no muscle development.”
An article in the local paper about Jana and David Patterson’s studio, Personal Training Systems, was the catalyst for Rindy’s new program, which would include supervised strength training and nutrition—two areas Rindy had never focused on. “I was sitting at the kitchen table looking at the photo of Jana in that article and decided, I’m getting in the car, and I’m going to sign up with this girl right this minute. It was a godsend.” Rindy did just that and went in for her first training session the very next day.
Her goal was to “harden up.” “I told Jana I was tired of being like mush. We started with very light weights and progressed as we both felt I was ready. I knew I could do it because I had the mindset. I had a real drive to be there.” Rindy also wanted to set an example for women of all generations, including her daughter, Shaun-Dee, who is 26. “I hoped I could inspire my daughter to start working out, too. And because not many people go in to a gym at this age, I wanted to show ladies it can be done, no matter what.”
Rindy was so “pumped” that getting herself to the gym and doing her workouts wasn’t ever a problem. But eating six small meals a day was hard for her at first. “I thought I was going to blow up!” she laughs. “But I didn’t, because I was burning fat with the weights and the cardio. If you don’t take in enough protein and carbs and eat the right kinds of foods, you can’t build anything. You have to have fuel for your engine.”
Turning a negative into a positive
When Rindy wanted to start increasing the weight she lifted, Jana suggested she have her bone density checked because Jana had noticed a curve in Rindy’s spine. Rindy was due for a physical anyway. “When the doctor looked at me he said, ‘You’re the healthiest looking specimen I’ve had in this office forever, I can’t believe your bone density is so low.’,” Rindy says. “It was 50 percent of what it should be.”
Rindy responded by telling him she would make it better. “It’s recommended that women with osteoporosis work out with free weights, so he was in favor of the weight lifting,” she says. Even though the doctor also prescribed medication, Rindy didn’t fill the prescription. Instead, she became even more dedicated to her strength training and overall health and fitness. “I was determined to keep from becoming a stoop-over old lady before my time and resolved to turn the negative osteoporosis diagnosis into something positive for myself without having to use prescription drugs.”
Jana was so impressed with Rindy’s unrelenting upbeat attitude and determination, she suggested Rindy enter the Body-for-LIFE Challenge. At the end of her 12-week Challenge, in April of 2001, Rindy had reduced her body fat from 29.3 percent to 17 percent; her weight from 127 pounds to 121 pounds; and the size of her jeans from a 10/12 to a 5.
But the number Jana feels is most important—and impressive—is Rindy’s gain of 11 pounds of lean mass. “She actually accomplished this while becoming smaller in size,” Jana explains. “As her trainer, this was the goal foremost in my mind for her because of the research on osteoporosis and strength training for bone mass regeneration. It’s very important for all women to understand that gaining lean mass is a good thing!”
When Rindy learned she won Second Runner-Up in the Women Age 50+ category of the Challenge, she was “floored”, especially when she realized it’s a worldwide contest. “I’m a person from Puyallup. I’m 61 years old. I work at Safeway. Who would have thought?”
And her doctor was floored when she came back in for her six-month follow-up. She had increased her bone density by 5 percent, which Rindy says, according to her doctor was quite unusual—especially since she did it without medication.
Taking it to the stage
But Rindy didn’t stop there. Shoulder surgery in July of 2001 kept her out of the gym for a few weeks, but soon she was back at it. And with Jana and David’s encouragement and the support of the entire gym, as well as her daughter, she began entering bodybuilding competitions in September of 2001, placing second in her first one. “I’ve never been one to stand up in front of hundreds of people in a two-piece bathing suit—I was this quiet, mousy girl in school. But I had a great support system and once I saw that my body could take on such shape by lifting weights, I had no problem getting on stage.”
Rindy says her transformation has been much more than just physical, though. “I developed a big attitude. I can hold my own. Getting stronger on the outside has made me stronger on the inside.”
At her last check-up in May of 2002, the doctor told Rindy she’d done so well at increasing her bone density that she didn’t have to come back to see him again for two years.
Rindy’s wish to inspire her daughter also came true. “She’s my hero,” Shaun-Dee says. Shaun-Dee now goes to the gym four to five days a week. And when their busy schedules coincide, mother and daughter work out together. “It’s a good way to keep in touch,” Rindy says. “It’s a bonding time.”
Rindy plans to continue hitting the gym and competing in bodybuilding events for as long as she can. “Some people can’t understand why I still pursue this. If you stop to think about it, it’s a lot cheaper to go to a gym than to pay hospital bills or to lay around with broken bones. If you don’t have your health—it doesn’t matter how much money in the world you have—you don’t have anything. And if you don’t take care of yourself, nobody else is going to do it for you.”
By sharing her story with others, Rindy hopes women of all ages see anything is possible with a positive outlook and focus. “I want to break the mold for women over 50. If we don’t step up to the plate, how are we going to know if we can hit the ball?”
“No matter what the obstacle, be it your age or even a medical condition, keep sight of your goal. My intention is to use myself as an example to show it is never too late to start improving yourself!”
Rindy’s workout program
Cardio:
45 to 60 minutes on the elliptical trainer five days a week
Keep in mind, Rindy built up to this. “The first time I got on the machine, after five minutes, I was totally out of wind. I thought, ‘45 minutes? That’ll be the day.’”
Weight training:
Rindy slowly increased her weights under the supervision of her trainer.
Monday
Legs/Abs:
Leg presses: 5 sets of 15 to 8 reps, 50 to 225 pounds
Squats: 5 sets of 15 to 6 reps, 70 to 125 pounds
Leg extensions: 4 sets of 15 to 6 reps, 50 to 70 pounds
Leg curls: 4 sets of 15 to 8 reps, 60 to 80 pounds
Calves, standing: 3 sets of 15 to 12 reps, 140 to 160 pounds
Calves, seated: 3 sets of 12 reps
Cable crunches: 2 sets of 25 reps, 60 pounds
Swiss ball crunches: 2 sets of 25 reps
Tuesday
Back/Triceps:
Assisted pull-ups: 4 sets of 15 to 10 reps
Supported T-bar rows: 4 sets of 12 to 6 reps, 20 to 25 pounds
Cable rows: 4 sets of 12 to 6 reps, 60 to 70 pounds
Tricep dumbbell extensions: 3 sets of 15 to 12 reps, 15 to 20 pounds
One-arm kickbacks: 3 sets of 15 reps, 5 to 8 pounds
Wednesday
Chest/Biceps/Abs:
Bench presses: 4 sets of 15 to 6 reps, 45 to 65 pounds
Dumbbell incline bench: 3 to 4 sets of 8 reps, 25 to 27.5 pounds
Smith machine incline bench presses: 4 sets of 10 to 6 reps, 50 to 60 pounds
Dumbbell flat flyes: 3 sets, 15 to 17.5 pounds
Preacher curls, superset with concentration curls: 6 sets total of 15 to 6 reps, 15 to 20 pounds
Cable crunches: 2 sets of 25 reps, 60 pounds
Swiss ball crunches: 2 sets of 25 reps
Friday
Shoulders:
Dumbbell shoulder presses: 4 sets of 15 to 7 reps, 15 to 22.5 pounds
Upright rows: 4 sets of 15 to 8 reps, 22.5 to 42.5 pounds
Dumbbell shrugs: 4 sets of 25 to 30 reps, 25 pounds
Dumbbell front and side raises: 3 sets of 10 reps, 8 to 5 pounds
Rindy’s food program
Breakfast:
1 cup cooked oatmeal or 1 slice whole-wheat toast (sprayed with olive oil before toasting)
1 cup egg whites fried in a light spray of cooking oil or ½ cup cottage cheese
Green tea
Snack:
Nutrition shake blended with strawberries, 1 tablespoon flax seed oil, ice and water
Lunch:
4 pieces chicken breast tenders
Green salad with fat-free dressing
Green tea
Snack:
Nutrition shake blended with strawberries, 1 tablespoon flax seed oil, ice and water
Dinner:
4 pieces of chicken or 1 can of tuna mixed with a big bowl of green salad
1 cup vegetables, vinegar and oil
Decaf herbal tea
Snack:
All-natural peanut butter spread on two oatmeal cookies
_______________
“You’re doing what? You’re too old to do that.” That’s what Lorinde Williams, “Rindy”, a Safeway bakery sales clerk in Puyallup, Wash., now 61, heard when people found out she was going to start lifting weights for the first time in her life at age 59. Two and a half years later, after becoming a second runner-up in the Body-for-LIFE Challenge (a 12-week nutrition, training and supplementation program) and with three bodybuilding competitions under her belt, Rindy still doesn’t let her age, osteoporosis or what other people think stop her. “I’m never too old,” she says. “Age is a state of mind. What people said didn’t bother me at all because I had a goal in mind, and I was going forward.”
Ready to try something new
In May of 2000 Rindy was fed up with her fitness program. She’d been doing aerobic classes for 20 years and had just started a flex class. “I kept throwing my back out and my body shape never changed—I had no muscle development.”
An article in the local paper about Jana and David Patterson’s studio, Personal Training Systems, was the catalyst for Rindy’s new program, which would include supervised strength training and nutrition—two areas Rindy had never focused on. “I was sitting at the kitchen table looking at the photo of Jana in that article and decided, I’m getting in the car, and I’m going to sign up with this girl right this minute. It was a godsend.” Rindy did just that and went in for her first training session the very next day.
Her goal was to “harden up.” “I told Jana I was tired of being like mush. We started with very light weights and progressed as we both felt I was ready. I knew I could do it because I had the mindset. I had a real drive to be there.” Rindy also wanted to set an example for women of all generations, including her daughter, Shaun-Dee, who is 26. “I hoped I could inspire my daughter to start working out, too. And because not many people go in to a gym at this age, I wanted to show ladies it can be done, no matter what.”
Rindy was so “pumped” that getting herself to the gym and doing her workouts wasn’t ever a problem. But eating six small meals a day was hard for her at first. “I thought I was going to blow up!” she laughs. “But I didn’t, because I was burning fat with the weights and the cardio. If you don’t take in enough protein and carbs and eat the right kinds of foods, you can’t build anything. You have to have fuel for your engine.”
Turning a negative into a positive
When Rindy wanted to start increasing the weight she lifted, Jana suggested she have her bone density checked because Jana had noticed a curve in Rindy’s spine. Rindy was due for a physical anyway. “When the doctor looked at me he said, ‘You’re the healthiest looking specimen I’ve had in this office forever, I can’t believe your bone density is so low.’,” Rindy says. “It was 50 percent of what it should be.”
Rindy responded by telling him she would make it better. “It’s recommended that women with osteoporosis work out with free weights, so he was in favor of the weight lifting,” she says. Even though the doctor also prescribed medication, Rindy didn’t fill the prescription. Instead, she became even more dedicated to her strength training and overall health and fitness. “I was determined to keep from becoming a stoop-over old lady before my time and resolved to turn the negative osteoporosis diagnosis into something positive for myself without having to use prescription drugs.”
Jana was so impressed with Rindy’s unrelenting upbeat attitude and determination, she suggested Rindy enter the Body-for-LIFE Challenge. At the end of her 12-week Challenge, in April of 2001, Rindy had reduced her body fat from 29.3 percent to 17 percent; her weight from 127 pounds to 121 pounds; and the size of her jeans from a 10/12 to a 5.
But the number Jana feels is most important—and impressive—is Rindy’s gain of 11 pounds of lean mass. “She actually accomplished this while becoming smaller in size,” Jana explains. “As her trainer, this was the goal foremost in my mind for her because of the research on osteoporosis and strength training for bone mass regeneration. It’s very important for all women to understand that gaining lean mass is a good thing!”
When Rindy learned she won Second Runner-Up in the Women Age 50+ category of the Challenge, she was “floored”, especially when she realized it’s a worldwide contest. “I’m a person from Puyallup. I’m 61 years old. I work at Safeway. Who would have thought?”
And her doctor was floored when she came back in for her six-month follow-up. She had increased her bone density by 5 percent, which Rindy says, according to her doctor was quite unusual—especially since she did it without medication.
Taking it to the stage
But Rindy didn’t stop there. Shoulder surgery in July of 2001 kept her out of the gym for a few weeks, but soon she was back at it. And with Jana and David’s encouragement and the support of the entire gym, as well as her daughter, she began entering bodybuilding competitions in September of 2001, placing second in her first one. “I’ve never been one to stand up in front of hundreds of people in a two-piece bathing suit—I was this quiet, mousy girl in school. But I had a great support system and once I saw that my body could take on such shape by lifting weights, I had no problem getting on stage.”
Rindy says her transformation has been much more than just physical, though. “I developed a big attitude. I can hold my own. Getting stronger on the outside has made me stronger on the inside.”
At her last check-up in May of 2002, the doctor told Rindy she’d done so well at increasing her bone density that she didn’t have to come back to see him again for two years.
Rindy’s wish to inspire her daughter also came true. “She’s my hero,” Shaun-Dee says. Shaun-Dee now goes to the gym four to five days a week. And when their busy schedules coincide, mother and daughter work out together. “It’s a good way to keep in touch,” Rindy says. “It’s a bonding time.”
Rindy plans to continue hitting the gym and competing in bodybuilding events for as long as she can. “Some people can’t understand why I still pursue this. If you stop to think about it, it’s a lot cheaper to go to a gym than to pay hospital bills or to lay around with broken bones. If you don’t have your health—it doesn’t matter how much money in the world you have—you don’t have anything. And if you don’t take care of yourself, nobody else is going to do it for you.”
By sharing her story with others, Rindy hopes women of all ages see anything is possible with a positive outlook and focus. “I want to break the mold for women over 50. If we don’t step up to the plate, how are we going to know if we can hit the ball?”
“No matter what the obstacle, be it your age or even a medical condition, keep sight of your goal. My intention is to use myself as an example to show it is never too late to start improving yourself!”
Rindy’s workout program
Cardio:
45 to 60 minutes on the elliptical trainer five days a week
Keep in mind, Rindy built up to this. “The first time I got on the machine, after five minutes, I was totally out of wind. I thought, ‘45 minutes? That’ll be the day.’”
Weight training:
Rindy slowly increased her weights under the supervision of her trainer.
Monday
Legs/Abs:
Leg presses: 5 sets of 15 to 8 reps, 50 to 225 pounds
Squats: 5 sets of 15 to 6 reps, 70 to 125 pounds
Leg extensions: 4 sets of 15 to 6 reps, 50 to 70 pounds
Leg curls: 4 sets of 15 to 8 reps, 60 to 80 pounds
Calves, standing: 3 sets of 15 to 12 reps, 140 to 160 pounds
Calves, seated: 3 sets of 12 reps
Cable crunches: 2 sets of 25 reps, 60 pounds
Swiss ball crunches: 2 sets of 25 reps
Tuesday
Back/Triceps:
Assisted pull-ups: 4 sets of 15 to 10 reps
Supported T-bar rows: 4 sets of 12 to 6 reps, 20 to 25 pounds
Cable rows: 4 sets of 12 to 6 reps, 60 to 70 pounds
Tricep dumbbell extensions: 3 sets of 15 to 12 reps, 15 to 20 pounds
One-arm kickbacks: 3 sets of 15 reps, 5 to 8 pounds
Wednesday
Chest/Biceps/Abs:
Bench presses: 4 sets of 15 to 6 reps, 45 to 65 pounds
Dumbbell incline bench: 3 to 4 sets of 8 reps, 25 to 27.5 pounds
Smith machine incline bench presses: 4 sets of 10 to 6 reps, 50 to 60 pounds
Dumbbell flat flyes: 3 sets, 15 to 17.5 pounds
Preacher curls, superset with concentration curls: 6 sets total of 15 to 6 reps, 15 to 20 pounds
Cable crunches: 2 sets of 25 reps, 60 pounds
Swiss ball crunches: 2 sets of 25 reps
Friday
Shoulders:
Dumbbell shoulder presses: 4 sets of 15 to 7 reps, 15 to 22.5 pounds
Upright rows: 4 sets of 15 to 8 reps, 22.5 to 42.5 pounds
Dumbbell shrugs: 4 sets of 25 to 30 reps, 25 pounds
Dumbbell front and side raises: 3 sets of 10 reps, 8 to 5 pounds
Rindy’s food program
Breakfast:
1 cup cooked oatmeal or 1 slice whole-wheat toast (sprayed with olive oil before toasting)
1 cup egg whites fried in a light spray of cooking oil or ½ cup cottage cheese
Green tea
Snack:
Nutrition shake blended with strawberries, 1 tablespoon flax seed oil, ice and water
Lunch:
4 pieces chicken breast tenders
Green salad with fat-free dressing
Green tea
Snack:
Nutrition shake blended with strawberries, 1 tablespoon flax seed oil, ice and water
Dinner:
4 pieces of chicken or 1 can of tuna mixed with a big bowl of green salad
1 cup vegetables, vinegar and oil
Decaf herbal tea
Snack:
All-natural peanut butter spread on two oatmeal cookies
_______________
posted by Dreamy Writer @ 10:28 PM
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