Arbilad said this in the chatbox last night, "Maybe we should start a thread where we are accountable to each other for excercising. We announce our schedule, and then report. If we don't, we egg each other."
So, here we have it. I would like to broaden the scope slightly to allow for other health goals in addition to exercise goals. (Some goals could be to journal your food or exercise, to reduce sugar intake, exercise x times, follow a specific exercise or eating plan... there's really tons of options.) So, you can come here to state what your goals for the week are and then you can come back to update with the outcome. Be as specific as possible when you state your goals. It should be something you can track.
And let's keep in mind that we don't want to overexert Bok who keeps us supplied with eggs. Make goals that you can (and will!) accomplish.
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"The promptings of the Holy Ghost will always be sufficient for our needs if we keep to the covenant path. Our path is uphill most days, but the help we receive for the climb is literally divine." --Elaine S. Dalton
So, thanks to some great advice from Bok, I have some goals for the coming week.
1) up calories to 1500/day 2) up protein to 125 grams/day 3) do four 30 min cardio sessions: treadmill hiking, add in 2 minute jogging intervals, 3/session as long as the knees aren't hurting 4) do 2 strength training sessions: 1 session lower body and abs, 1 session upper body and abs (I currently only have patience for a few minutes of abs at a time, so breaking it into 2 sessions should work well.)
Ongoing goals: 1) 120 ounces of water daily 2) journal water intake, exercise and food intake: show breakdown on calories, protein and fiber
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"The promptings of the Holy Ghost will always be sufficient for our needs if we keep to the covenant path. Our path is uphill most days, but the help we receive for the climb is literally divine." --Elaine S. Dalton
Ok, here is my goal: Exercise for 15 minutes on Monday, Wednesday, and Friday (yes, I know that you're supposed to get your heart rate raised for at least 30 minutes or it will do you no good, but I need to get in the habit of exercising, then I can expand it)
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If ye love wealth better than liberty, the tranquility of servitude than the animated contest of freedom, go from us in peace. May your chains sit lightly upon you, and may posterity forget that you were our countrymen! - Samuel Adams
5 days, M-F: Marine Corps Daily 16 incorporates warm up, stretches, calisthenics, and cool down. About 45 min. 5 days, M-F: At least 30 min swimming or 45 min walking or 60 min cycling, depending on time and weather.
I've slacked over the summer and am down to only about two times per week. I've also gained almost 10 lbs so far this summer--too many BBQs and not enough exercise.
My goal: Gradually increase number of sessions so I'm back to normal routine by the end of August.
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The ability to qualify for, receive, and act on personal revelation is the single most important skill that can be acquired in this life. - Julie Beck
Ok, here is my goal: Exercise for 15 minutes on Monday, Wednesday, and Friday (yes, I know that you're supposed to get your heart rate raised for at least 30 minutes or it will do you no good, but I need to get in the habit of exercising, then I can expand it)
Actually, arbilad, it isn't accurate to say that less than 30 minutes will do you "no good". You will make gains in fitness (strength and endurance) which is very good, even if it doesn't result in immediate weight loss. I applaud your plan to make a gradual start. For the first week, if I may, I would suggest that you keep the intensity low as well. Walking, if that's comfortable for you, is a good start for an exercise program. Walk at a comfortable pace, and don't worry about whether or not your heart rate meets a certain level. The next week you can either up the intensity or the time, but not both. If you haven't done it recently, it would also be a good idea to see your doctor to rule out any problems undertaking a new exercise program might cause.
Hey Polly, I've only used an elliptical machine a couple of times. I remember it was very nice to my knees. Several times, I've thought about getting one.
What do you like best about it?
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The ability to qualify for, receive, and act on personal revelation is the single most important skill that can be acquired in this life. - Julie Beck
It doesn't hurt me for hours after getting off to use it... Because of my disease I cannot have any "impact" on my hips without severe pain... Energy wise I STILL had to work up to 30 minutes straight... These days I do 30 in the morning and 22 in the evening... I'm working up to 30 twice a day, except Sundays... Then I only do 10 in the morning... If I don't KEEP walking daily soon I won't be able to...
We saved for about 7 months and got one that was on sale for $800-delivered... through Costco (they stopped carrying that brand... but it is similar in looks to this one). However the one we have is the same commercial brand that the health-clubs use, and is much beefier, as in sturdy... the "walking" is VERY smooth, unlike some of the cheap models...
Hubby and Son2 (our CC runner) both cover about 15-20 miles a day on it running... They can program inclines and resistance... We all use it. In fact it is in the living room... We don't have another place to put it now that the older kids are living at home while in college... So I got rid of the old couch... This is more important to have than furniture in my book.
Oooh, increasing my calories and protein is paying off already. This morning I was down 4 pounds from Saturday. I expect that was some water weight and also my body deciding not to go into starvation mode after all. I am not trying to say I want to lose 2 pounds a day. Sheesh. But this new loss makes my average weightloss for the last 2 weeks 2 pounds a week. Still safe even though I do sometimes tend to lose in bursts. Hopefully, I'll see my losing steady up a bit now.
Thank you, Bok!
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"The promptings of the Holy Ghost will always be sufficient for our needs if we keep to the covenant path. Our path is uphill most days, but the help we receive for the climb is literally divine." --Elaine S. Dalton
Wow - even I didn't expect you would see a change this quickly. I think you can assume that it is mostly water. The fat comes off slower, by necessity. But it will come off. I hope this is the beginning of a new trend for you. Please keep giving us updates!
Women should only expect to lose about a pound or two a week if they want it to be healthy weight loss and not have the body's weight thermostate kick in and cause you to regain it all back plus some when you've hit your target.
Slow and sure is definitely the way to go.
That is what I've heard from my sister, who is a WW counselor. Men can generally have a little more aggressive approach with less risk of bounce back.
I have a new calling at church now, and so I will need to work on losing weight and getting in better shape to keep up with my stewardship... I am now the Scoutmaster... full-fledged proper Scoutmaster... not just an Assistant. And, we have 17 boys going to summer camp next week...
So, who is gonna come back here and be my workout buddy / coach / dietician?
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It seems to me the only thing you've learned is that Caesar is a "salad dressing dude."
Yeah, I know how much weight I'm supposed to lose in a week. I'm not trying to lose more than 2 pounds per week. I can't help how my body decides to really do it, though. I try to be steady in my nutrition and exercise and make adjustments as needed.
There are a couple of things in play here: 1) water weight. If I am gaining water weight at the same time I'm losing weight, the loss won't show up until the water goes. As a woman, especially one who has cut so many less healthy things out of her diet that she refuses to micromanage her salt intake, my water weight is going to always be in flux. So, I might not always see the losses when they happen. 2) I am a bit obsessive about weighting myself. I do it everytime I go to the gym. If I only weighed myself once a week, I'd never know that this loss happened in 2 days. Then I wouldn't have to worry about it. I do keep a periodic record of my weight so I can see the overall rate I'm losing at.
Cat, I'll give all the support I can for your health goals. I do have to stay living in Idaho, though. And I can vouch for Bok's help. She's good.
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"The promptings of the Holy Ghost will always be sufficient for our needs if we keep to the covenant path. Our path is uphill most days, but the help we receive for the climb is literally divine." --Elaine S. Dalton
I have a new calling at church now, and so I will need to work on losing weight and getting in better shape to keep up with my stewardship... I am now the Scoutmaster... full-fledged proper Scoutmaster... not just an Assistant. And, we have 17 boys going to summer camp next week...
So, who is gonna come back here and be my workout buddy / coach / dietician?
Ooh--pick me! Pick me! I was just sustained as scoutmaster two weeks ago! Cat and Roper--we'll be like the scoutmasters from...um...Bountiful...yeah, yeah!
Maybe we could make our own scouting forum here or something.
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The ability to qualify for, receive, and act on personal revelation is the single most important skill that can be acquired in this life. - Julie Beck
I had an eliptical for a while. Kids broke it. Don't let your kids play on it if you do get one. They will be tempted... everyone that sees it will be tempted... Sadly... they don't last long if you let them... :(
--Ray
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I'm not slow; I'm special. (Don't take it personally, everyone finds me offensive. Yet somehow I manage to live with myself.)
Hey, that Marine Corps thing looks good!! So, how many of each thing do you do, roper? Like how many crunches, squats, etc...? How do you keep track of all that?
Okay, my goal (starting tomorrow - ) is to get up at 6:20am, when MrCoco leaves for work, and go through the Marine Corps thingey. But I'll just do umm.... enough of each exercise until I umm.... well, I'm not sure how this'll work at first... wait on feedback from roper. I figure this will be the ONLY time of the day I could do it sans interruption.
I'm working about every night for the next 3 weeks until school starts, so when MrCoco gets home around 5:20pm, I leave for work and get back anywhere from 10pm-1am. That's my excuse for sleeping in. But when I exercise, I know I can get by on much less sleep.
Also, I'm going to eat a fresh greens salad every day this week and NO sweets. Like desserts, I mean. Stuff like crepes is okay.
So what are some excuses that we are using? Throw them out and we'll help you CRUSH them!
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Life is tough but it's tougher if you're stupid. -John Wayne
Hey Coco, make yourself some cards like the ones on the last page. Here are my recommendations for starting the program:
1: Do each exercise on the warm up/cool down card for 15 sec. 2: Choose one stretch card and do three reps of each stretch - hold each stretch for ten seconds. 3: Choose one exercise card and do each exercise for 60 sec. 4. Cardio exercise. 5: End with the warm up/cool down card.
I recommend going slow at first until you have good form on each stretch and exercise. Then you can boost up the intensity and/or duration as necessary, or add in the other cards.
I use the countdown timer with the repeat function on my watch to time the exercises--that works better for me than trying to keep track of different reps for each exercise. I also just choose the stretch card and exercise card randomly to keep the routing from getting boring.
Now, in true Marine fashion, you should stick in a 3-mile run at number 4. But my knees won't handle the pounding anymore, so I walk or cycle, sometimes swim.
-- Edited by Roper at 13:03, 2007-07-31
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The ability to qualify for, receive, and act on personal revelation is the single most important skill that can be acquired in this life. - Julie Beck
3-mile run.... yeah.... I can't do that, cuz... um... MrCoco's gone and I can't leave the kids alone. Actually, you know what might work, I live on a circle and even though there's only 6 houses on it, I could (theoretically) run around the circle, like 50 times... Or walk, you know, at first... mix it up. Leave our front door open so I can hear crying...
Yeah, I printed off the last page of cards. Good idea with the 60 sec. instead of counting # of reps. But then again, I don't have the fancy functioning watch, so I might just count instead.
So, you choose one stretch card and one exercise card? That's sounds good...
I will return and report...
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Life is tough but it's tougher if you're stupid. -John Wayne
My arms are sore. My abs are sore. My legs feel like jelly. I must be doing it right. Uh-oh, is that supposed to happen?
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"The promptings of the Holy Ghost will always be sufficient for our needs if we keep to the covenant path. Our path is uphill most days, but the help we receive for the climb is literally divine." --Elaine S. Dalton
That sounds great, Jen. Pilates is hard! (Maybe the instructor at my gym was just extra mean, but it wasn't supposed to be an advanced class... *mutter*)
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"The promptings of the Holy Ghost will always be sufficient for our needs if we keep to the covenant path. Our path is uphill most days, but the help we receive for the climb is literally divine." --Elaine S. Dalton
I'm hopelessly clumsy and uncoordinated. I can't do most exercise videos. It's embarrassing when I try. Pilates I can do, and I can feel it working my muscles. I think I do need to eventually add cardio, it doesn't seem to really get my heartrate up enough. Lean muscle building is good though.
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"There is order in the way the Lord reveals His will to mankind. . .we cannot receive revelation for someone else's stewardship." L. Tom Perry
I made all my goals last week. (Ok, last night I was short on my water. I blame it on church. )
For this week I've added an additional 2 minute jogging interval to my treadmill routine. That makes 4 per workout. I bought new running shoes on Saturday. My first ever pair of running shoes (not walking or crosstrainers.) They make me want to jog faster, too much faster and my shins get annoyed with me. One step at a time.
How's everyone else doing?
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"The promptings of the Holy Ghost will always be sufficient for our needs if we keep to the covenant path. Our path is uphill most days, but the help we receive for the climb is literally divine." --Elaine S. Dalton
I've thought about doing that so I can relive great cullinary events like the 2 inch thick T-Bone cooked medium slathered in grilled onions, bell peppers, and mushrooms. I can still taste it and I ate it months ago. I'd probably include pictures with my food writing to help relive the experience.
I'm another heathen who prefers well done. As in no pink whatsoever. It's hard to find a restaurant that will actually cook a well done steak for you, since they all assume that you really meant medium. I kept my goals from last week, sort of. Instead of working out on Friday, I worked out on Saturday.
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If ye love wealth better than liberty, the tranquility of servitude than the animated contest of freedom, go from us in peace. May your chains sit lightly upon you, and may posterity forget that you were our countrymen! - Samuel Adams
I am still walking... but I took a turn for the worse with a kidney infection... That set me back a lot painwise and I am down to 10 min on "Epi" twice a day...
Oh, no, Polly. That's awful. I hope you're feeling better.
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"The promptings of the Holy Ghost will always be sufficient for our needs if we keep to the covenant path. Our path is uphill most days, but the help we receive for the climb is literally divine." --Elaine S. Dalton
the second anti-b finally started to work so I AM feeling better now, but it takes me SO long to gain the ground back that I lost! It's just down right frustrating... But I cannot, WLL NOT let this beat me...
"The promptings of the Holy Ghost will always be sufficient for our needs if we keep to the covenant path. Our path is uphill most days, but the help we receive for the climb is literally divine." --Elaine S. Dalton
I have NO symptoms at all until I am pretty sick, usually... For instance this time my first indication was a RAGING fever. I went from being okay to 102.5 - 3 hours later in the middle of the night... and then I we were running anti-bs, which we have a standing order for... Generally a backache is the day after the anti-bs start to kick the infection...
hiccups, you really should NOT be impressed... My family would assure you I am not even close to translation... Sometimes I think that I don't give up strictly because I am selfish and I don't want to miss out on all the cool stuff my family still has coming up... College graduations, more mission(s), marriages, grand-babies... I want to witness all those things... And I want to do it in person not from heaven... so I beg Heavenly Father to let me have more time... and I promise I will try really hard not to complain too much and make everyone miserable IF I AM allowed to stay around... So far I have been allow to have my heart's desires.
I fail a lot... Not to mention my family has to carry a HUGE part of the load most mom's carry...
Okay, not only am I writing down everything I eat, which in itself really helps me after I get over the initial shock of it all... I'm leaving the notebook on the kitchen counter for every literate family member's perusal. (I think twice about that ice cream when I know MrCoco will find out!)
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Life is tough but it's tougher if you're stupid. -John Wayne
I'm afraid no one in my house would actually find what I eat to be interesting.
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"The promptings of the Holy Ghost will always be sufficient for our needs if we keep to the covenant path. Our path is uphill most days, but the help we receive for the climb is literally divine." --Elaine S. Dalton
Yeah, we're steppin' in up a notch, cuz MrCoco's on board now. He walked like 4 miles yesterday and had a "banana and yogurt" for lunch he informed me. Great. Men lose weight so easily. He wants to lose 30 pounds. Don't ask me from where, cuz he doesn't look like he has 30 pounds to lose to me. But whatever.
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Life is tough but it's tougher if you're stupid. -John Wayne
The reason men seem to lose weight more easilly is size and muscle mass. More bone, more muscle, more skin, all require more calories to feed. That's why weight training can be so helpful to losing the bad weight. Muscle mass has to be fed.
Isn't it great when our spouses join in? MrHic has been going to the gym, too. Men do lose weight fast, but that's ok. I deal with my reality and I'll appreciate my healthier husband.
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"The promptings of the Holy Ghost will always be sufficient for our needs if we keep to the covenant path. Our path is uphill most days, but the help we receive for the climb is literally divine." --Elaine S. Dalton