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Post by dasmith2 on Jul 11, 2017 5:26:42 GMT
So, I've been trying to get healthy....I'm 42 yrs old and have been working out at home and some at the gym(treadmill). I hear engage your core a lot, so I try sucking in my belly and then I can't breathe right lol.
I am a little overweight and am working with a weight management program through the VA(I'm a disabled veteran). I recently found out that I have high cholesterol and low blood sugar, otherwise I'm pretty healthy. I feel and am so out of shape! My weight management team tells me to go slow,but I feel like I'm not doing enough and I have to kick it up a notch so I can see results( I get more depressed when I don't see much change). I have never been a healthy eater, I battled anorexia and bulemia in my earlier years but I am still a binge eater. Oh and I quit smoking 4 days ago, so I want to eat everything lol.
I know its not an easy journey to getting fit and healthy, but do any peas have any words of wisdom or advice? I'm not looking for an easy fix but when does this become something easier to do so I don't feel like such a newbie? Thanks in advance
Thanks ladies for all the support it really helps a lot. I am still fairly new to trying to be healthier and I don't think I'm giving myself enough time or credit. There were periods in my depression where I could barely get out of bed, so I am making progress!
The eating will probably be harder for me, but I am making little steps. I still have sugar in my coffee but a smaller amount with 1% milk instead of flavored creamer. I did cut out almost all soda and drink water now which is a big thing for me, water is definitely not my favorite. I was a big soda drinker. Once in a while I'll get my raspberry iced tea and sometimes once every 2 weeks, I'll get a Sprite I sure miss that Dr. Pepper though sometimes lol. I still have my croutons and cheese in my salad, just in a little bit less amounts lol.. Progress not perfection, right?
I like the treadmill with random hills for now, until it gets cool enough here to hike outside, that will be a while. I have an old knee and back injury and so there are some things I just have to be careful with. Deep down, I am proud of myself, I just was getting bummed because I felt like I should be doing more. I think over time, I will find things I enjoy and don't enjoy. I am still in that akward phase where when I exercise it doesn't feel natural yet.. I don't know if that happens at some point or not. I will be speaking with a dietician soon, so that will help me with my food intake and what not.
Can't thank you ladies enough for the encouragement!
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Post by miominmio on Jul 11, 2017 5:32:00 GMT
Depends on how trainable you are. For me, the answer would be "no, it never got easier". For others, the answer will be "yes, it does". You can't know which category you belong to until you've tried.
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Post by **GypsyGirl** on Jul 11, 2017 5:37:35 GMT
Depends on how trainable you are. For me, the answer would be "no, it never got easier". For others, the answer will be "yes, it does". You can't know which category you belong to until you've tried. I've been working with a trainer for a little over 2 years. I go to my twice weekly sessions faithfully. He will tell you that even though I go and give it 100% while I am with him, I complain the entire time. To me exercise is a necessary evil, not something I enjoy. Then again, I was never an athletic person and was the kid who preferred to read a book during recess. But even if it never gets easier, you have to keep at it. Hopefully once you get past giving up smoking and get into a routine you will enjoy it more. |
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Post by prapea on Jul 11, 2017 5:52:33 GMT
I tell myself that if exercise becomes easier then I am not pushing myself hard or I am not doing it right. It never gets easy but you will start loving it or liking ir ot worst case scenario, you will do it because you HAVE to. But that's my example. I suck it up and go to my gym/boot camp because it's good for my mental health.
I found a little fitness body boot camp near my house. The ladies and gents there are very friendly and they push other. It's fun and the days I don't want to get out of my bed due to depression, I pout and go because I know they will all ask me where I was 😂. Lol.
Find somethinf that you are ok with doing at first and start simple and small. I set myself materialistic goals along the way. "If i get toned arms, I am buting me new clothes." "If i can do that goddamn plank for a minute or more, I am buying me something that sparkles." . Lol. Make it fun. And I will tell you this, it's easier for me to sit here and say all that. It took me two years to get to where I am that i am loving working out.
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Post by PolarGreen12 on Jul 11, 2017 6:02:48 GMT
No advice on the exercising because I hate it myself. I do better when I do activities that are fun and not intended to be a workout. Like playing volleyball with friends or a 6 hour float trip. That's a major workout!
But also congrats on the quitting cigarettes. That's a huge accomplishment!
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Post by Amelia Bedelia on Jul 11, 2017 6:10:17 GMT
I think it's easiest when I 1) find activities I enjoy 2) set small goals so I can meet goals often and celebrate frequently and 3) switch up activities frequently.
Being on a treadmill would never be easy or enjoyable for me. However, walking outside is tolerable. Walking to Joann's (4.5 mile round trip) is fun.
I'm bored with walking though, so I got a summer pass for the local pool. That's fun for now. I can bike to the pool then swim for 30 minutes and feel pretty great. When that gets boring, I'm going to do the 30 day yoga pass a local yoga studio offers. After that I'm thinking about joining a dodgeball league.
I have a reward chart with stickers. Every time I walk, run or bike a mile, I get a sticker. Every 10 miles I download a song. Every 50 or 100 (depending on the reward) miles I get some new athletic gear, like cute yoga pants or something for my bike. Plus it's fun to make my chart. It's the closest I come to scrapbooking these days.
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Post by Delta Dawn on Jul 11, 2017 6:21:11 GMT
You quit smoking 4 days ago. That's all you should worry about right now. This is the first step and just worry about staying away from cigarettes. You are awesome. Write that out and put it on your fridge, your bathroom mirror, the door of your bedroom and anywhere else that you need to see it. You are awesome!
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PrettyInPeank
Pearl Clutcher
Posts: 4,691 
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Post by PrettyInPeank on Jul 11, 2017 6:24:01 GMT
It didn't become enjoyable or something I'd consider easier until I actually pushed myself. I always stopped running when my heart would race, and my lungs would feel dry, and things like my side would hurt a bit.
Then I signed up for a 5k. I had external motivation. 5k is 3.1 miles, so I had to actually force myself to go beyond that wall I'd hit before mile one for the first time since high school.
The weirdest thing happened. It's almost like when you're so hungry you eventually start fasting or get unhungry for a bit. Same with running. For me, pushing myself past that intial resistance I remember hitting a plateau where suddenly I was just running. Like Forrest. I remember thinking, when do I stop?
Afterwards, I experienced the "runner's high" and I actually felt amazing; it's a everything was right in the world feeling and a peaceful calm. I've never felt that walking, or weight lifting, etc. For me, it takes "I'm gon'die" cardio that I push through.
Not sure if that answers your question, but if it's running, then yes, it gets easier. Better, even. Well until your knees and such hurt lol
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AllieC
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Post by AllieC on Jul 11, 2017 6:29:14 GMT
For me it has been finding something I enjoy. I really don't like the idea of forcing myself to do something day in and day out that I loathe. Finding something that I like to do means that it isn't a chore and I'm more likely to continue.
For me that has been a mixture of things and it doesn't get boring. I do Pilates with an exercise physiologist once a week and that is amazing for core strength. It isn't just as simple as sucking in your stomach and I think a few sessions with someone qualified will really help. I do a small group PT session once a week as well which is a real mixture of things, never the same workout twice and I really enjoy the group. I also do an online fitness regime which is a bit martial arts/boxing based and only 20 minutes so I can get a good workout in a short amount of time.
It is hard to find something you enjoy but persevering is worth it.
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PrettyInPeank
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Post by PrettyInPeank on Jul 11, 2017 6:30:37 GMT
Also, if weight is a main reason for exercising, keep in mind weight is (in my opinion) 90% diet. Go to any race on race day and you'll see a lot of plump people racing great times. It starts with a good diet, and excercise just helps. I say this since you said you get depressed if you don't see results quickly enough. You can excercise your heart out and not see any change if your diet doesn't change.
Are you on MyFitnessPal? They have a food diary that logs literally anything. Even a slice of Boudin sourdough with a tablespoon of butter is on there. Go make an account, create a weight/calorie goal, and start tracking your food.
Good luck!!
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courtney
Shy Member
Posts: 36
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Post by courtney on Jul 11, 2017 6:44:20 GMT
Try some different things! You don't have to run or do p90x to get exercise in! I'm really into spinning and find it is one of my preferred forms of exercise. I also love lifting, seeing my body be able to do more than I did last week, or do a lift with better form is so rewarding! I also loved pilates, but only when I was doing private sessions...the studios don't always do it for me. But I incorporate what I learned there into my lifting/gym routine I'd look into getting a class pass if they are around you! Then you can try out different activities at different studios and get an idea of what you like  |
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Post by LavenderLayoutLady on Jul 11, 2017 8:34:30 GMT
First off, you're awesome. Quitting smoking and getting in shape are hard.
My best advice is to take it slow. Little victories add up, ya know?
My best friend when getting in better shape is to walk outside or on a treadmill, or use an elliptical. And to do mini sets of push ups or some weight resistance exercise. I literally tell myself, "Okay, five push ups against the wall (so not as hard as on the floor). I can do this." And then I do, four to ten times a day, depending on what I can talk myself into. But each one of those exercises counts. Each ones helps just a little bit.
And remember, you didn't get out of shape in two weeks' time, and you will not be rock solid hard muscle in two weeks' time.
Be kind to yourself. You are strong, you are brave, you are beautiful.
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hannahruth
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Posts: 2,612
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Post by hannahruth on Jul 11, 2017 8:45:50 GMT
My advice is don't beat yourself up about this.
The weight did not go on overnight nor will you loose it overnight. Giving up smoking is a much harder thing to do and that is something to do day by day. Making little changes doesn't make the task so hard and one of the best things is to keep a food journal. If nothing else that will shock you into cutting down what you eat/drink so the weight will move itself. Fitness will come with time.
I don't really enjoy exercising but feel worse when I don't do it. I do feel better after exercise.
Little steps make a long journey. Keep at it and you will see and feel the benefits.
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Post by trixiecat on Jul 11, 2017 11:44:41 GMT
I totally agree with AllieC. Find something you enjoy that doesn't seem like work. I do not like working out. But what I do enjoy is taking long walks (4-5 miles) and bike riding at the shore. I do not like going to the gym, but recently I did have a fitness trainer put me on a 30 minute program and I am going to try sticking with that. And the few times I worked with her she did some different things that I enjoyed because I was with her, but might not like doing on my own (TRX - I think that is what it was called and medicine ball workout). Both workouts didn't seem overly tough, but boy was I sore the next day. Part of my issue is I don't like being scheduled into anything. I work from home so even though I know I am going to take a walk a certain day, if I head out on it last minute I don't have time to think - "okay I am taking an hour and a half and I could really use that time to do A, B & C instead."
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Post by Spongemom Scrappants on Jul 11, 2017 11:50:21 GMT
Good for you for quitting smoking and seeking healthier foods and exercise. Think of these changes you are making as a new way to go through life and not temporary. That may help with the motivation to follow through with the healthier choices when you don't want to.
It did stand out to me about the sucking in your belly until you can't breath. That's not what engaging your core means. Be sure you get some guidance on the exercise components. You may benefit from some time with a qualified trainer to teach you good body form and proper execution. Doing exercise wrong can be worse than not doing it it all.
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Nanner
Drama Llama
Posts: 5,962
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Post by Nanner on Jul 11, 2017 11:58:46 GMT
For me it has been finding something I enjoy. I really don't like the idea of forcing myself to do something day in and day out that I loathe. Finding something that I like to do means that it isn't a chore and I'm more likely to continue. For me that has been a mixture of things and it doesn't get boring. I do Pilates with an exercise physiologist once a week and that is amazing for core strength. It isn't just as simple as sucking in your stomach and I think a few sessions with someone qualified will really help. I do a small group PT session once a week as well which is a real mixture of things, never the same workout twice and I really enjoy the group. I also do an online fitness regime which is a bit martial arts/boxing based and only 20 minutes so I can get a good workout in a short amount of time. It is hard to find something you enjoy but persevering is worth it. AllieC: What is this online martial arts/boxing based thing that you do? Can you please give us the link? Thanks! |
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wellway
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Jun 25, 2014 20:50:09 GMT
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Post by wellway on Jul 11, 2017 12:34:35 GMT
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Post by lisacharlotte on Jul 11, 2017 12:52:45 GMT
What was your pt regimen in the military? That should be useful guide to your current efforts.
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Post by dasmith2 on Jul 11, 2017 15:01:11 GMT
What was your pt regimen in the military? That should be useful guide to your current efforts. Haha that was 20 years ago I'm not sure I'm up for that yet lmao..I was very young then. But I am thinking of boot camp style workouts when I get further along |
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Grom Pea
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Post by Grom Pea on Jul 11, 2017 15:01:25 GMT
Depends on how trainable you are. For me, the answer would be "no, it never got easier". For others, the answer will be "yes, it does". You can't know which category you belong to until you've tried. I've been working with a trainer for a little over 2 years. I go to my twice weekly sessions faithfully. He will tell you that even though I go and give it 100% while I am with him, I complain the entire time. To me exercise is a necessary evil, not something I enjoy. Then again, I was never an athletic person and was the kid who preferred to read a book during recess. But even if it never gets easier, you have to keep at it. Hopefully once you get past giving up smoking and get into a routine you will enjoy it more. You've described me to a T, yet I love working with a trainer because I don't have to think about it and I'm seeing results. I've gone to almost 30 sessions and I went from zero push ups to 40. My only complaint is that since I've not yet really gotten the healthy eating thing down pat yet, some of my sleeves are getting tight because I have muscles now. I wouldn't change it for anything though, I love feeling strong and capable. The other day I tried a ride at Legoland where you have to physically pump the truck to get it to go. I tried it once pre gym and the ride announcer had to jump into my truck to help (it's a race between 4 groups). This time I did it all by myself and felt awesome. My kids love that ride but are too little to pump the pump. It felt great to be able to do something without failing. I also have been in the jungle gym with them, helping my 2 year old climb the net with no problems. That's how I measure success, not numbers on my scale. |
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Post by epeanymous on Jul 11, 2017 15:09:03 GMT
Think of how much healthier you are just by quitting smoking! My general advice is that it gets easier after ten sessions. That is IME how long it takes for your body to adjust to doing something new and develop some decent muscle memory. It shouldn't be easy physically -- you want to keep challenging yourself -- but it should be easier mentally by then, which, honestly, is a huge part of the battle. Go on Pinterest and find some of the challenges for abs, squats, planks, etc. -- they ramp up slowly and you can really monitor your progress and feel accomplished . Personally, when I decided (at 45, a few months ago) that my core needed some serious work, I signed up for barre class, which I love. |
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Post by dasmith2 on Jul 11, 2017 15:09:45 GMT
Way to go ladies! You are all so encouraging!! Thank you!!
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Post by dasmith2 on Jul 11, 2017 15:18:23 GMT
Right now I'm doing 50 squats with dumbbells (getting that arm workout too), 60 second plank, and I do a very steep hill climb 5x with dumbbells as well( that one kicks my butt). My weight management coordinator wants me only working out 3 times a week. I just started a gym membership so I can use treadmills etc for walking and I like that I can program random hills etc..I just want a little extra cardio as well. I live on a country road where cars fly by so walking along there really freaks me out gives me panic attacks when they fly by. I joined a fb group for some exercise/healthy eating challenges that new one will start on the 17th
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pudgygroundhog
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Post by pudgygroundhog on Jul 11, 2017 15:58:14 GMT
Don't get discouraged - you've already made some awesome decisions and it's a marathon, not a sprint. I think small, gradual changes are better because you are more likely to incorporate them into your life more easily and stick with them.
Everybody is different when it comes to exercise. Some people naturally love it or have the mindset to push themselves. Some don't enjoy it, but know it's necessary. I have found activities I enjoy doing and doesn't make exercising a chore (although there are days I am not into it at all and I have to really motivate myself if I'm tired, etc). Do you track your exercise? If there are consistent exercises you do, it might help - especially on a treadmill. Write down what you do and next time you do it, see if you can go just a little bit further, longer, faster, or more incline. You might not feel like you are making progress, but if you track it, you might find you are. - it is just more subtle.
I think having a goal can help - like doing a 5K. Or sign up with a trainer at a gym or another fitness coach. Might help you initially get back into exercise, how to properly do things to protect your body, give you ideas, etc.
Good luck!
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Post by polz on Jul 11, 2017 20:41:23 GMT
I think you have to find the thing you love. I run. A friend loves road cycling. Another friend loves the gym. It's more enjoyable if you love the activity and don't just see it as a way to be 'unfat' or 'get in shape'. If you hate the activity you will get in the mindset of 'If I do 1000 situps I'll get abs' and it becomes work. Well, that's my theory.
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AllieC
Pearl Clutcher
Posts: 3,057
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Post by AllieC on Jul 11, 2017 23:43:56 GMT
For me it has been finding something I enjoy. I really don't like the idea of forcing myself to do something day in and day out that I loathe. Finding something that I like to do means that it isn't a chore and I'm more likely to continue. For me that has been a mixture of things and it doesn't get boring. I do Pilates with an exercise physiologist once a week and that is amazing for core strength. It isn't just as simple as sucking in your stomach and I think a few sessions with someone qualified will really help. I do a small group PT session once a week as well which is a real mixture of things, never the same workout twice and I really enjoy the group. I also do an online fitness regime which is a bit martial arts/boxing based and only 20 minutes so I can get a good workout in a short amount of time. It is hard to find something you enjoy but persevering is worth it. AllieC: What is this online martial arts/boxing based thing that you do? Can you please give us the link? Thanks! This is it, there is a food plan as well (the most normal of ones I've tried, no food groups cut out etc) and daily exercise videos that you follow along with. tiffxo.com The trainer used to be on the Australian version of Biggest Loser and annoyed me then LOL but she is a very genuine person, has lots of modifications for injuries/age etc and has moved to a real no guilt and changing your mindset space. There are also meditations and chats with a psych which have been really helpful for me. I really love it. It costs $49 Aud a month which I think is very good for what you get. |
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Post by alexa11 on Jul 12, 2017 0:55:39 GMT
It's a mindset and has to become part of your routine. I don't think it gets "easier" because you have to keep pushing yourself after you become comfortable in order to keep making progress. But if you continue, it will become second nature. Find something that you like. For me it's lifting weights and I would absolutely go nuts if I didn't go to gym almost everyday!
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Nanner
Drama Llama
Posts: 5,962
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Post by Nanner on Jul 12, 2017 1:45:06 GMT
AllieC: What is this online martial arts/boxing based thing that you do? Can you please give us the link? Thanks! This is it, there is a food plan as well (the most normal of ones I've tried, no food groups cut out etc) and daily exercise videos that you follow along with. tiffxo.com The trainer used to be on the Australian version of Biggest Loser and annoyed me then LOL but she is a very genuine person, has lots of modifications for injuries/age etc and has moved to a real no guilt and changing your mindset space. There are also meditations and chats with a psych which have been really helpful for me. I really love it. It costs $49 Aud a month which I think is very good for what you get. Thank you! |
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Post by Scrapbrat on Jul 12, 2017 11:56:47 GMT
At some point, exercise will become a habit, and that's what you want. Once it becomes a habit, a part of your brain makes you do it. You just do it, whether you feel like it or not. The common wisdom is that it takes 6 weeks to make something a habit, but for exercise, I think that's on the low end. I'd say more like 3 months.
The other thing that happens is that you do more or add more things over time, as your interest increases, or maybe just as you feel more ready for them. At least that's how it worked for me. I started out with small amounts of exercise 3x per week, and over the course of 3 years, I added things for various reasons. For instance, I got interested in races and signed up for a few 5ks. And then I joined some FB challenges. Things like that. I personally don't think there is anything wrong with starting small and doing more as you get more fit.
Oh, and engaging your core means pulling your belly button back toward your spine. It doesn't mean sucking your tummy in so that you can't breathe. Also, engaging your core isn't really the same thing as strengthening or working your core. To strengthen your core, you need to do things that challenge your core muscles, whether that's a standing abs routine, or something else. And a strong core is an amazing thing!
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oh yvonne
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Jun 26, 2014 0:45:23 GMT
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Post by oh yvonne on Jul 12, 2017 13:37:37 GMT
this is such a great thread, good luck with your new health care routine dasmith2, I'm new at this too, we can do it!
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