Hi and welcome to the team. You have a grueling schedule and I can see that you would be too tired to exercise after a 12 hour shift. Although you already get up at 5am my suggestion would be to get up just 15 minutes earlier to get in at least 10 minutes of exercise in the morning before going to work. Morning exercise revs up your metabolism and helps keep you going all day. You can also work in exercises during the day. For example: Do 2 sets of 1 exercise each time you take a bathroom break. That would be 24 to 30 wall push-ups, or hip flexors, etc. Not only will you be able to get your exercise this way, but the short periodic breaks for exercise will also serve to relieve stress.
************* * SHARON * *************
Starting over Nov. 23, 2009, 245 lbs.
current weight: 235.0
Fitness Minutes: (14,795) Posts: 3,057 7/12/12 6:51 A
welcome to the group, sounds like you have some challenges, and some members have already made some suggestions, there are Spark Videos that only take 10 minutes, start with one of those every night, does not take long, but sure gets you in the mood to do something and your entire outlook is different after you have take those 10 minutes to do something for you.
Hi PHP and to the team! It is hard to work and try to fit in an exercise program - been there, done that Why not try to find some activity you can do on the weekends and maybe one or two evenings a week. Do you have access to a swimming pool - you can water jog - great exercise and no impact on joints. When I was working full-time I would go for a walk at lunch time every day. Just remember anything that gets you moving is GOOD. Dance while you dust; march while you do dishes - think outside the box. That said, it takes an awful lot of exercise to lose weight, You need to cut back on calories and change your eating habits if you want to seriously lose the pounds. I faithfully use my Nutrition Tracker - my favorite Spark Tool - and I watch my ratio of carbs, protein, and fat each day using the daily report. I have failed many times in the past because I wasn't making changes. This time I'm doing well because I've decided that if I kept doing the same things over and over again, nothing will change. Spark works because you eat good healthy, balanced diet - not eliminating any food group, and you lose slowly enough to make it stay off. You have to find what works for you. By studying my daily Spark Reports, I found I was eating way too many carbs and too many Lean Cuisine type meals - high in sodium. I cut back on the pasta, beads, rice, and potatoes and only eat Lean Cuisine when I have no other option and I've started steadily losing weight. Just use your Spark Tools, stay active with your teams, fit in as much activity as you can and are comfortable with, and enjoy the journey
"I will praise You, for I am fearfully and wonderfully made..." Psalm 139:14
Carol Arizona USA
current weight: 151.0
Fitness Minutes: (1,761) Posts: 381 7/11/12 6:18 P
Here you go again. you have the work schedule that would keep you at the back burner. You need to realize that you are important to yourself. You appear to be the kind of person that gives the best to your job. The same interest you place at the work place you need to place the same interest on you.How do you feel being 50 over weight and over whelm at your job. Do u have a moment of peace in your life. I Know that it is hard to balance all these thing. but you need to determine your priority and yes your 12hrs.is important but so are you. and if you were not here someone else will replace you. So welcome to our team
I can do all things through Christ who strengthen me
I'm hoping Spark People with give me th spark I need to lose 50 pounds by next March. I started Weight Watchers several times but lose interest after a few weeks. I lost 35 pounds back in 2006 but have gained it back. This time, I want to finish and keep it off. My biggest challenge is exercise - I already get up at 5 am to go to work, and I have a twelve-hour day every week day. Any helpful hints would be greatly appreciated!
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