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ANTI_M SparkPoints: (4,713)
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8/17/12 7:53 A

You certainly don't need a gym to begin basic weight training.... even cans of soup and milk jugs of water are acceptable light weights. That's the one thing I stick to even when I'm ill and haven't been to the gym in months (like now, but my story is elsewhere). I had stretchy bands, but they finally got old and fell apart. Weight training doesn't always mean big machines and racks of free weights. You can start anytime!

MAMA_CD Posts: 1,498
8/16/12 9:05 P

Set small goals and "just do it". of course there are a lot of motivational articles available on sparkpeople.

AUTUMSUN SparkPoints: (5,199)
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8/16/12 2:44 P

My first goal was to just feel good in my own skin, but there are days when I feel good at being this heavy.. so I know I have to change that. But I want something realistic and actually attainable (and like Kris stated, without a deadline because life will give you set backs, its a busy world, and I dont want missing a deadline to make me give up).

I was thinking of a next goal. I want to be able to shop at my regular stores again, so I can wear the clothes I want and not the clothes I have too because of my weight.. but that would mean I go from a size 14 down to a 8. I dont know what weight that would put me at, but I know that whenever I've tried to loose weight before I never lost much in the tummy area to loose much of a pant size so I dont think this is a realistic goal.

Goals I thought about:: Being able to breathe better (I walk a short distance and I get breathing problems on the verge of an asthma attack although I've never been diagnosed with asthma, but its what my mom said it was -she has it); so I can hike Walls of Jericho no problem (its a 3 miles mountain side one way with a natural spring at the bottom with waterfall); so my medical problems wont be such an issue; so people will take me seriously... And that led me to thinking of what I want my end result to look like.

I want to weight train again. I like a little definition to the arms and calves and slim tummy...I want to look on the outside as strong as I know I can feel (back when was weight training before) on the inside. I want others to see it.
Everyone who knows I have Fibromyalgia think that I cant do anything, that I take advantage of it as an excuse to be lazy - and thats totally not the case!
I know I'm strong, I know I can push through the pain. Only a few people know I can (mom whom I live with, a friend, and my old trainer) but I want EVERYONE who see's me to know it too. But showing them that I'm fit, that I cant hike 3 miles without pausing for breathing breaks. I want them to see that I'm healthy despite the illnesses I have, that I really am in control of my illness I dont let them run me over.

But how can I turn those wants into attainable goals??

Edited by: AUTUMSUN at: 8/16/2012 (14:51)
AUTUMSUN SparkPoints: (5,199)
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Posts: 153
8/16/12 2:21 P

Sounds like thats more me.. not putting a time frame on it. I could always put the smaller (easier to attain) first and build from there but still keeping no time frame, but reaching each goal like that will make it seem like a regular one by one goals which normally have time frames.
I read some articles last night after work, and they were about setting the right kind of goals. And I think that helped too - it got my juices flowing and helped me start thinking of what some good real goals will be.

SLIMMERKIWI SparkPoints: (132,360)
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8/15/12 6:25 P

My Dr's goal was to improve my health - i.e. pain and lower the cholesterol and HbA1c levels. MY goal was to 'attempt' this, but mainly just to lose weight - some weight..... ANY weight would do. Once I had lost SOME (not much) then I made my goal to get to 90kg - when I made that I figured I could go lower, and from then on just played it by ear. I had decided I would stop when I felt I needn't go any lower, and disregard my BMI. My BMI is still a teeny weeny bit over the 'so called' healthy range, BUT I have lost bucket loads, which wouldn't have happened if I hadn't tried, and my Cholesterol and HbA1c are now perfectly normal. THAT ALSO wouldn't have happened. I also wanted to be out of horrible looking clothes which is a common feature for those who financially can't afford to be "picky, choosy" with style etc. It is a lot easier to buy more appropriate styles when a person is slimmer. I never set a time frame for the loss because I didn't feel the need to rush and more importantly I didn't feel the need to set myself up for disappointment if I never made it in that time!

Kris

Edited by: SLIMMERKIWI at: 8/15/2012 (18:27)
ARCHIMEDESII SparkPoints: (140,597)
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Posts: 20,739
8/15/12 5:50 P

YALEMH3,

I'm sorry to hear about your mom. It's tough to take care of yourself when you're taking care of someone else. However, it really is important that you do your best to try to take care of yourself. Stress can break down a person's immune system. Stress can make you sick. If you need to be there for your mom, you have to take care of yourself.

You do the best you can. If the only healthy thing you were to do for yourself was to drink 8 glasses of water, that's still a step in the right direction.

emoticon

YALEMH3 Posts: 165
8/15/12 5:39 P

My goals were to lose 60 pounds and get down close to my post baby weight.That was 14 years ago. I am still active and looking foreward to losing the weight but I have had a major set back. WIth my mom in the hosital and had been diagnosed with liver cancer my time is sent taking care of her and not myself.

RADIOTIKSPARK1 SparkPoints: (7,841)
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8/15/12 2:33 P

Re: goals...make them meaningful to you.

My first goal was to get out of the 'overweight' category based on BMI. Sure sure, BMI is hated by all, but it was important to me, just as a point of pride (NO one could say I was overweight if I wasn't overweight ;) ) but also because that was right around my lowest weight since, I don't know, age 12? Starting at 162, that meant getting to 149...13 pounds was a bit far, but I wanted it.

My next goal was 10% off my initial starting weight so 145. Not too meaningful but I wanted a pat on the back around then.

The next was bragging rights: 142, 20 pounds gone. There just feels like something amazing behind losing a round number like 20. You can tell people that.

etc. etc.

My last two goals are the important ones. 130 is what I see as roughly ideal for my height and age. 125 is what I thought I should weigh in high school when I was sad about such things. Basically my goal is to get down to somewhere between those two points and stay between them.

So what are some personal points for you? Set those and shoot for them!

AUTUMSUN SparkPoints: (5,199)
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Posts: 153
8/15/12 1:56 P

My exercise routine is never constant. I might walk a mile or two one day, then do crunches or sit ups the next and then take 2 weeks off cause I"m so busy and have weird work schedule (my week to week schedule is always different).
I enjoy working out, its just some days I feel too tired to even attempt to do it. I talk myself out of it. And its easier to do that now since I don't have anyone to push me daily to do it. I'm usually at work or school, or home alone. I hate it.
There's only one gym in my town and I cant afford to go there anymore. They want $55 a month, and $45 a month on top of that for a trainer. But with all my bills and medications every month I never have money for groceries. My mom buys my groceries. So there's no way I can pay for the gym.
Like I said I like exercising..with someone. Dont like doing it alone. But I've tried Zumba and acutally hate it. But I think thats partly because I don't like to dance. I have some workout videos but I dislike doing them too. I want to do them, and feel bad for talking myself out of it later. I just feel like if I had someone to do it with me, to help push me, and me helping push them, I'd be able to do it more regular.
Maybe its all a subconsciousness excuse or something. But whatever it is, I always talk myself out of it. I dont know how to stop it, I wish I could.

AUTUMSUN SparkPoints: (5,199)
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Posts: 153
8/15/12 1:34 P

Okay. I think my initial panic is over. Now I've been sitting here thinking I need to set some goals. But I've never really had goals before so I really don't know what I'm doing.
I want small goals to start with, but ones that will help me achieve my biggest goal - loosing the 40 pounds. If anyone has advice on this I'd greatly appreciate it. If you actually want to email with me to help me make a goal timeline, I'd love that even better!
Thanks in advance.

ARCHIMEDESII SparkPoints: (140,597)
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8/15/12 1:12 P

AUTUMSUN,

What are you doing for exercise ? Perhaps the reason you don't feel overly motivated to exercise is because what you're doing isn't any fun. Exercise isn't just about burning X calories in Y time. Regular exercise can enhance not only our health, but our well being too. Studies have shown that some regular exercise can even help decrease depression in a person just as effectively as medication. There are so many wonderful things that exercise can do for us, but one thing it should be is enjoyable. Because when we enjoy doing something, we look forward to doing that something each and every day.

So, what are you currently doing ? Do you have a gym membership ? Is so, check out the schedule and see if any classes catch your eye. Spinning is lots of fun. So is Zumba. There's also pilates, yoga, step, dance, martial arts, etc... there are so many different things you could do. So, why not try different things until you find that right exercise.

If you don't have a gym membership, go to your local library. You don't have to buy any DVDs. you can borrow a bunch from your library. If there is something you like, then you can buy it online later.

You do what you can, but don't force yourself to do anything you don't really want. that's no good. exercise really should be something you want to do. Is there something you've never tried, but wanted too ? If so, try it for fun. Go at your own pace. No one says you have to do everything in the class. take breaks when you get tried.

Also, I eat a ton of rice, pasta, bread... etc... I ate all those things as I lost the weight. I still eat those things and I haven't regained the weight. When I was obese, my problem wasn't that I was eating too much pasta and rice. My problem was that I was eating too much of everything. I just cut back on my portions sizes. I can't imagine living a life where I wasn't allowed to eat something because I was worried I'd gain weight.

Think about all the Asians in the world. They eat rice as a staple of their meals. Italians eat pasta regularly too. These people do not have the obesity problems we have in the US and yet, they eat a lot of starchy foods. What's their secret ? Portion sizes. They don't eat the gut busting portions Americans do. There is absolutely no reason you can't eat and enjoy pasta, bread, rice or potatoes. Just be mindful of the portions and enjoy them with a few extra servings of veggies. Brown rice and sweet potatoes are both extremely good for a person.





AUTUMSUN SparkPoints: (5,199)
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8/15/12 1:10 P

Thanks Kris,
I take a multivitamin right now, as suggested from my doctor. Sometimes I wonder if its enough. Because I feel sleepier then normal but I don't feel as weak and sick as I use to when eating regular foods. Before I use to get nauseous every single time I ate.I cut out the meat, felt better, cut out the dairy and felt even better! I do think the sleepiness I feel could be part of my fibro fatigue coupled with my depression (which I take medication for) and lack of exercise.
I haven't seen a dietitian, but I will save my money and see what I can do about getting a referral to go. And when I get the chance to go, I'll do like you said, take the nutrition tracker print outs and see what he/she thinks along with my multivitamin. Thank you for your help and suggestion to your Team..I joined.


AUTUMSUN SparkPoints: (5,199)
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Posts: 153
8/15/12 12:58 P

Thanks RADIOTIKSPARK1, this really helped. Your right, my food tracker is set to 1200 to 1500. I try to keep it as low as possible in this range, but I think I still eat too much "junk food" compaired to most vegans.. (I eat a lot of rice, noodles, and bread -- starches are my absolute favorite thing to eat and I know its not healthy.) But reading your post gives me hope that my diet can really help. I'm gonna try to cut back my starches and try newer veggies. Thanks for the pep-talk. :)

MICHELLEXXXX SparkPoints: (6,908)
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8/15/12 6:47 A

I have the tendency to get overwhelmed and put high expectations on myself. Maybe that's happening to you too? I seem to do better when I set tiny goals.

SLIMMERKIWI SparkPoints: (132,360)
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8/15/12 4:31 A

Hi AUTUMSUN - I feel for you, and DO understand where you are coming from. I co-moderate the Dealing with Depression Team on SP - one of the largest if not THE largest team here. We have many who can relate to you and support you.

You mention being vegan - If you haven't already, I would suggest that you ask your Dr for a referral to a registered Dietitian - you have medical issues going on which can impact on you, and you really need that type of qualified input, not just maybe someone who has basic certification in nutrition. Take some printouts from your Nutrition Tracker (assuming you are using it) so that he/she can see immediately if there is anything else that you need to add to your diet. Often people become vegetarian or vegan, and altho' eat fairly healthy, they miss some very important nutrients which can impact on them in many ways, including with depression.

My Dr referred me to a Dietitian because of a number of issues, not least being (at times) severe back and hip pain. He felt that with the weight off the pain would reduce. I also had very high cholesterol even tho' I was on medication for it, and I was also borderline pre-diabetic. I always ate a real healthy diet and within in normal weight-loss range, but the weight was gradually increasing. When I took some random printouts from SP she could see straight away what the problem was, and with that, set about rectifying it. The weight came off, the cholesterol and HbA1c are now perfectly normal, and I have lost a lot of weight. The pain has improved in that I don't have it really bad as often as I used to. My fluid retention has improved enough that I have been able to halve the amount of diuretic I use. Altho' I do have semi-regular exercise, it is mainly just in the form of walking - within my own home. I put my groceries and laundry away one at a time. Today I got in a 25 minute walk bringing my groceries in from the car in small loads (can't carry heavy ones re skeletal issues) and then put each one away singly. The laundry I do that way, too. It works - it provides a lot more exercise than I would otherwise have gotten.

Depression can also be improved with diet, and as you are a vegan, you have reduced some of the 'feel good' chemicals which you would have gotten from lean meats and dairy. If you don't have a therapist, it may be beneficial for you to ask your Dr for a referral to one, so that you can be given the coping skills to help you through this, and also to deal with the grief of what COULD have been and what is! Getting some exercise in is also a great way to improve your depression, because apart from the feel-good chemicals that it produces, you also get the fresh air and Vitamin D which also helps with this.

Take care and keep in touch,
Kris



RADIOTIKSPARK1 SparkPoints: (7,841)
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Posts: 638
8/15/12 3:19 A

First of all, you can totally do this. I started at almost exactly the same weight as you and once I got myself going on reforming what I eat, things have gone rather well. Unlike you I was always just a little overweight and for the first time in my life I am not. It is awesome.

One thing though: I've lost nearly 30 pounds without really exercising. Don't get me wrong, exercise is great (and I am decently active otherwise...my day includes walking a few miles or biking to work), but I don't like to specifically exercise. As anyone here will tell you, losing weight, just losing weight, is almost entirely dependent on your eating. Restrict your calories, lose weight. It is as simple as that. Again, as most people here will tell you, 'burning' what someone tells you as, say, 600 calories in a day through exercise every day never actually results in the amount of weight loss that the math will tell you... It simply isn't a direct conversion...how ever food (almost) is. Reduce what you *eat* by 500 calories a day and you will lose *on average* a pound a week. Before now I always thought exercise was the key, now I know it really, simply, is 'you are what you eat'.

I see that you have become a vegan. As a total aside, I hope you are taking B12 supplements or eating a ton of nutritional yeast. Being a vegan is fine...except for the B12 problem and if that is something you are not addressing you honestly, honestly must.

As you know, becoming a vegan doesn't automatically make you lose weight. In some ways, it makes losing weight a tiny bit harder to a certain degree, but not that much harder so don't worry about it. Basically, what you need to do is set proper calorie goal for your height, weight, and desires loss (my guess is that yours will be like mine, about 1200 to 1500), track all the food that goes into your mouth, and stay between that range. If you do that, you will lose weight. It is as simple as that.

It really sounds like you have a love hate relationship with exercise and that it is stressing you out. You are good at it, but health and life intervene. Why not focus on food right now...on (obsessively!) tracking what you are eating and keeping within your caloric reduction range. Get that right and you will start moving forward and seeing results...then you can add exercise back in.

AUTUMSUN SparkPoints: (5,199)
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8/14/12 11:40 P

Growing up I was never really over weight. for years if anything I was underweight. After I graduated life changed drastically, as it always does for everyone when reality hits that its finally time to be a grown up. With that came illness that I have to take daily medication for. Its been six years since I graduated high school - and I'm 60 pounds heavier then I'm use too.
At one point a few years ago I was okay with being 150 pounds. I had decided to apply to become a police officer, so I knew I had to get into shape. So I joined a gym and got to it. I was doing good. I never lost weight but I did loose BMI according to the trainer that helped you keep track of your weight/bmi. So I was happy. I could speed jog for 3 miles straight, I ran a 5k for March of Dimes on behalf of a friend who lost a baby, and was exercising FOR FUN 3 to 4 days a week. I felt great even though I was technically 25 pounds over weight..

Its been a couple of years since then, I never got the job as a police officer and so I had stopped exercising after pinching my sciatic nerve a few months later (which gave me a horribly noticeably limp for 8 months) and so basically gave up. I increased my daily cigarette intake and just wallowed in my own disgust with myself.

Now, I've been vegan for almost 4 months and smoke free for 6 weeks (come Sunday August 19th) and trying to recommit to SP and being healthier. My weight is around 165, I need to be 125 to be healthy according to my doctor. She said it will aid in helping my illnesses ease up a bit. And there's nothing more that I want then to feel remotely close to normal again!
My issue.. I can exercise for a couple of days, then life seems to get in the way and I totally loose motivation. I NEED to be healthy again.. but with my fibromyalgia and depression - I just want to crawl back in bed and throw everything away. Its a daily battle and I really dont know how low I'll end up before seeing that "AH!" moment that really sets the spark under my ass to keep me going.
I've looked at the suggested "inspirational success stories" and stuff, and all it does is make me more depressed cause I haven't gotten there yet. I haven't seen my rock bottom and found my true inspiration to..."convince" for a lack of a better word.. me that its worth it to turn my life around in exercising daily.
I guess its good that after a couple of days of exercising I get excited about it and try to push my limits as much as I can. My old trainer said I was her favorite person cause I try to surpass her expectation of set of reps for the day.. I loved doing it. If she wanted me to run 3 miles I ran 5 or 6. It was fun. I loved seeing her excitement at my successes. But I cant afford to go back there. And now that I have a more time filled job, I really lost all my motivation. I got lazy, and I don't have anyone thats willing to exercise with me..
I can be on the site (like I have been for almost 3 or 4 years) as much as I want.. but all it is , is simply sitting infront of a computer talking about something.. I want to get up and actually do it, not talk about it... But how do I get started - AND - stick with it???
Can someone help me set the fire under my ass?

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