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DDOORN's Photo DDOORN Posts: 23,912
1/18/10 7:40 P

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Baby steps lead to GIANT accomplishments!

Sounds like you are taking the right approach for yourself...keep up the wonderful effort!

Don

Co-Team Leader for All Health Pros, Binghamton Area Losers & Laid Off But Staying Strong SparkTeams

Don't die with your music still in you. -- Dr. Wayne Dyer

"We either make ourselves miserable or we make ourselves strong. The amount of work is the same." --- Carlos Castaneda

"You yourself, as much as anybody in the entire universe, deserve your love and affection." --- Buddha

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PUDDLE_JUMPER's Photo PUDDLE_JUMPER Posts: 902
1/18/10 6:05 P

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It has been good for me to see the responses. I am just building habits myself so I can not really say what you should do. Though, I felt sick and worn out today and I did slack off of my work out today but I will be right back at it tomorrow afternoon. I needed to give myself a rest. I will do some stretches after dinner. I had a trip this morning out of town and I just seemed to not sleep right last night. Some people would say just push through it. Yet, I have been pushing and I know if I get too tired out I will have a fibro relapse. So, you have to know yourself.

I have been working up my fitness regime in increments. I also have help from physical therapy. When you haven't been working out for a long time and you start, you need to be sure to warm up and warm down and don't overdo the first few weeks or you will get discouraged. When you get used to what you are doing and it seems easier than it should then up it and challenge yourself. Keep going.

I know though with treats I have to be really careful with binge or trigger foods. I can't really keep them around. I know that about myself. Even if I give myself a treat, I have to be very careful to not keep stuff in the house that I shouldn't have or that I will overeat on. That is just for me. Because I have a binge eating disorder. I can give myself healthy treats though. And with the meal plan I can incorporate good healthy meals and snacks that I won't really be too hungry anyway. But, I do have treats, just seriously in moderation. And at this point I am with everybody else, I don't just go off and have a free day. I wouldn't really want to even do that.

Once you figure out what you feel you can and can not do and you can handle, you will set good guidelines for yourself in all likelihood. Though, you know you can always continue to ask questions, check out the nutrition and fitness articles on the site. I hope you get comfortable with your decisions.

Good luck with developing a plan!!! emoticon

Edited by: PUDDLE_JUMPER at: 1/18/2010 (18:06)
~on a new road~


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FRECKS96's Photo FRECKS96 SparkPoints: (64,624)
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1/17/10 5:37 P

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1. Does anyone take a day of rest, i.e. a non-work out day?
*I usually have 1 day/week (either Saturday or Sunday) where I do just yoga or some very light cardio. 6 days/week I alternate just cardio with a cardio/ST blend

2. How many days of rest a week do you take?
*I am for just one, but if something happens I try not to beat myself up. If you have 2 days that it's really hard to fit it in, shoot for a 10 min cardio those days and let it go.

3. Does anyone plan for a higher-calorie day every week or just as special occasions arise?
*I don't give myself "free-days", nutritionally. But if something comes up, I try to adjust accordingly. NYE, for example, I knew would be bad, so I limited myself on the surrounding days, planned for what I wanted to eat and got in more cardio.

4. How often do you "give in" to a craving i.e. chips, ice cream, etc.?
*I have 1-2 Hershey kisses every night. It takes care of my sweet tooth and is only 50 (ish) cals. Other stuff, I just don't keep in the house.

5. How often do you switch up your cardio routine or do you do the same thing every day?
*I've been doing the same 3 DVD's, and they're good, but I find myself getting bored with them. Today I went through the OnDemand channel and found new stuff to try and I really enjoyed it. I think as long as you're not bored or feeling like it's not challenging to stick with what you've got. When it gets to a point that it's not motivating you anymore, then switch it up.

Good Luck Cara! You are on such a roll. A lot of this will come with time.

~Julie~

If you always do what you've always done, you'll always get what you always got.


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VARMINT3's Photo VARMINT3 Posts: 483
1/17/10 3:38 P

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I wonder if there is some physical activity that your son enjoys that you could do with him - maybe less of a formal "workout" and more just physical playtime - tag, or dancing, going for a walk or bike ride, or something like that. To me, if it's movement, it still counts emoticon

It can be tough enough to care for special needs kids - no need to guilt yourself about the workout thing, too! If you can kill two birds with one stone, so much the better, AND you are helping him to learn healthy habits too! And the physical activity is probably a good balance & outlet to all the work he does with his service providers...

Edited by: VARMINT3 at: 1/17/2010 (15:39)
Michelle

5K 5/06/12 - 31:51 (Greater Binghamton Bridge Run 5K)

10% goal - 148.5 lb.

2 kitties - “Every procedure for getting a cat to take a pill works fine -- once. Like the Borg, they learn..." - T. Pratchett


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DDOORN's Photo DDOORN Posts: 23,912
1/17/10 12:57 P

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Hey, don't know about you, but I know I've beaten myself up ENOUGH...more guilt isn't going to help, right? :-)

It's TERRIFIC your son is joining you, imitating...look at the impact you are already HAVING on his lifestyle!

You certainly have a challenging schedule and demands!

Most of us find what works through experimenting, trial and error. For instance I would NEVER have DREAMED that I could have become a morning workout person! But once I tried it, I found myself so RELIEVED over getting my workout out of the way first thing in the a.m. before my day ran away with itself!

Try different things, see what works for you!

Don

Co-Team Leader for All Health Pros, Binghamton Area Losers & Laid Off But Staying Strong SparkTeams

Don't die with your music still in you. -- Dr. Wayne Dyer

"We either make ourselves miserable or we make ourselves strong. The amount of work is the same." --- Carlos Castaneda

"You yourself, as much as anybody in the entire universe, deserve your love and affection." --- Buddha

rules4humans.com


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ARAC76's Photo ARAC76 Posts: 61
1/17/10 12:40 P

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Thanks everyone for your input! I greatly appreciate it. I'm not trying to create a "slacker mentality"; I just am trying to not feel too guilty when I skip a work out now and then.

Where I'm struggling, and I'll take any advice that you can throw my way!! Two days a week, I'm home with my son until around 2:30 PM. On Tuesdays, I'm up at 6, get my daughter ready for school, and we are out the door by 7:30 AM. From 10:30 - 2:30, I have three different service providers that come into my house to provide early intervention services to my son. I then go to work by 3 and don't leave work until 9. I try to fit in a workout on Tuesdays between 8 and 10:30, but I'm also balancing housework, trying to make dinner for the family for the night, and playing with my son. When I do workout, he gets in my way or tries to immitate me which I find hysterical. Either way, it's hard to concentrate.

On Wednesdays, my son only has one service provider that comes from 11 - 12. So it's easier to do a workout in the morning, but again struggle with the distractions. I then work 3 - 9 PM.

I also work full shifts on Monday, Thursday, and Friday each week. On Sunday, Monday, Thursday, Friday I try to do Pilates in the AM and walk 2 - 3 miles with WATP in the evening. As soon as I put the kids to bed, my husband vacates the living room and I do my workout. On those four days, it fits perfectly into my routine. By Saturday, I'm exhausted and just need a break, but then I feel awful about not working out and I worry that I will "fall off the wagon!"

Thanks!

Edited by: ARAC76 at: 1/17/2010 (12:41)
"Cause I got a couple dents in my fender, got a couple rips in my jeans. Try to fit the pieces together, but perfection is my enemy. And on my own I'm so clumsy, but on Your shoulders I can see, I'm free to be me." - Francesca Battistelli


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TARA925's Photo TARA925 Posts: 959
1/17/10 11:07 A

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I agree with Don, in that everyone has different things that work best for them. I am pulling my experience/answers from when I lost a significant amount of weight in the past (and working on losing again now!)

1. Does anyone take a day of rest, i.e. a non-work out day? - I think days of rest are important but can be a downfall. Sometimes a day of rest can easily lead to a day of eating or a few days of rest or a week of rest and before you know it, you are out of the habit again. Intense cardio and strength training require you to rest though - your muscles heal and actually grow when you are NOT working them (ie when you take a day off) so on those days, it's good to get in a light workout, walk a mile or two to keep up the habit of moving and let the big muscles relax. Although, there is something to be said for taking a day off to do NOTHING. Mentally, it can re-energize you, as long as you get right back to it the next day.
2. How many days of rest a week do you take? - When I'm in the full habit of working out, I generally only take 1 day of the week to rest. Although, I may take another day or two where I only do a couple miles of walking as a workout, so that seems like resting.
3. Does anyone plan for a higher-calorie day every week or just as special occasions arise? - I don't usually plan for higher calorie days but I do allow myself treats. I do not give up anything but I moderate everything. If I want chinese take out though, I have it, I just make better choices (white rice vs fried rice, chicken and broc vs general tso's). If I do have a day where I totally let loose for a meal (which does happen), I try to make that be a day that I also have a super intense calorie burning workout to make up for it, coupled with a couple lower calorie days afterwards.
4. How often do you "give in" to a craving i.e. chips, ice cream, etc.? - There really is no specific on this for me, as I get healthier, I do crave less bad stuff and when cravings do hit I either fight the urge or give in to them but IN MODERATION - that is the key.
5. How often do you switch up your cardio routine or do you do the same thing every day? - I work out most from home and have a variety of workout dvds that I have found to be successful. My favorite is tae bo, because it's like strength training and cardio in one and I have several dvds that are very different so it is almost like changing up my workout. I also do walking videos, ride my bike and do pilates. I try to do at least a couple different things each week. If something I'm doing starts to get too easy then I try to do something different for a change of pace and a refocus. The same video can become monotonous and that doesn't mean it's not a good workout, but sometimes it can become second nature and then I don't focus on it. Focusing on how your muscles are working really improves the quality of the workout, so changing it up can keep it fresh and keep my mind on what I'm doing.

Edited by: TARA925 at: 1/17/2010 (11:11)
If hunger is not the problem, then eating is not the solution.

You shall not try to relive yesterday for good or ill, it is forever gone. Concentrate on what is happening in your life and be happy now!


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DDOORN's Photo DDOORN Posts: 23,912
1/17/10 6:50 A

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Newton's OTHER Law of Physics:

An object in MOTION tends to STAY in MOTION! :-)

Don

Co-Team Leader for All Health Pros, Binghamton Area Losers & Laid Off But Staying Strong SparkTeams

Don't die with your music still in you. -- Dr. Wayne Dyer

"We either make ourselves miserable or we make ourselves strong. The amount of work is the same." --- Carlos Castaneda

"You yourself, as much as anybody in the entire universe, deserve your love and affection." --- Buddha

rules4humans.com


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LADYWEZ's Photo LADYWEZ SparkPoints: (34,075)
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1/17/10 5:57 A

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I try to do some form of Cardio every day. Moving moving it keeps me energized. I walk every day so I vary my route as to not be bored. As I write this I am dressed and ready to walk out the door, I am just waiting for it to get a little lighter outside. I have a walking partner for 5 days a week and that REALLY helps. I also walk early in the morning so I can not talk myself out of it. Get going get it done and move on. Then later in the day I hit the gym or do one of the Spark exercise routines.

I try not to give in to temptation because I will tell myself, well I didn't do too much damage and continue on that path. I know me too well.

When I first started Spark I journaled every piece of food that went into my mouth. It helped me greatly. Now that I am almost to my goal I have gotten lack on that and think I need to go back to journaling.

I take days of rest from my strength training. Usually a day off in between. I do not take days off from my core strength training as that is a very large muscle group and that only takes a few minutes etch day after cardio. I NEVER take a day off from stretching. Even when I had H1N1 this fall I stretched everyday, even in the hospital, because that is when my back will begin to kill me. I have arthritis and stretching keeps me moving.

Hope this helps

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DDOORN's Photo DDOORN Posts: 23,912
1/16/10 9:25 P

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I think we all find our own paths and what works for one person may not for another.

Part of the answer to these questions comes from how well we know ourselves, part from trial and error...what we know WORKED or DIDN'T work in our past.

I'll post my own prefs:

1. Day of rest: I have them now and then, but I am wary of them as knowing myself I follow Newton's Law of Physics: An object at rest tends to STAY at rest! So if I have a day of rest, it's usually because I've allowed circumstances to de-rail my workout efforts...by oversleeping or choosing to do something else instead of getting to my workout first thing in the morning and then the next thing you know the day is shot and I'm too pooped to bother. Ugh! Hate those days!

Sometimes a day of rest is related to travel, in which I'm driving all day from sunrise to midnight and too tired to bother. I'm more accepting of those days and usually do some brisk walking during rest stops so technically it's not a day of "rest."

2. I try not to take ANY...I LOVE to STREAK! The more days in a row of uninterrupted workouts the BETTER! Now with strength training you have to be careful not to work the same muscles on adjoining days, but cardio? You can do that every day as long as you aren't doing MAJOR cardio every day. My workouts are generally 35-45 mins. on treadmill plus on 3 days a week I add another 30 mins. or so of strength training.

3. Higher calorie days happen. I usually try to balance them with a lower calorie day or two afterward.

4. Cravings are such a slippery slope for me. Once I give in to ANY trigger foods I find it easier and easier to give in to MORE trigger foods. We have emptied our home of ALL trigger foods so that temptation is not present. Giving in happens, but rarely and I jump right back to my healthy lifestyle ASAP!

5. During the winter my cardio is pretty boring, mostly treadmill. Sometimes walking outdoors...wishing I could get onto cross country skiing so that could be a more frequent choice. In better weather I enjoy riding my bicycle and this year I am planning to ride my bike to work 2-3 days a week (weather permitting) which would be a 20 mile round trip...nice cardio! Non-biking days I'll either do treadmill or get to one of our parks for some outdoor walking.

These are just my own experiences...don't know if this helps you or anyone else. What works for one may not work for another. The key is to know yourself and to learn from mistakes or stumbles so that you can maintain the healthiest possible food choices and physical activities.

Don

Co-Team Leader for All Health Pros, Binghamton Area Losers & Laid Off But Staying Strong SparkTeams

Don't die with your music still in you. -- Dr. Wayne Dyer

"We either make ourselves miserable or we make ourselves strong. The amount of work is the same." --- Carlos Castaneda

"You yourself, as much as anybody in the entire universe, deserve your love and affection." --- Buddha

rules4humans.com


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ARAC76's Photo ARAC76 Posts: 61
1/16/10 8:06 P

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As I'm moving forward in my journey, I'm wondering what others are thinking about a few questions I have:
1. Does anyone take a day of rest, i.e. a non-work out day?
2. How many days of rest a week do you take?
3. Does anyone plan for a higher-calorie day every week or just as special occasions arise?
4. How often do you "give in" to a craving i.e. chips, ice cream, etc.?
5. How often do you switch up your cardio routine or do you do the same thing every day?

"Cause I got a couple dents in my fender, got a couple rips in my jeans. Try to fit the pieces together, but perfection is my enemy. And on my own I'm so clumsy, but on Your shoulders I can see, I'm free to be me." - Francesca Battistelli


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