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JMARIES51's Photo JMARIES51 SparkPoints: (96,394)
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4/12/18 8:26 P

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My exercise plan is to get in at least 30 minutes of activity a day. I walk my dogs everyday, then some days I lift weights and alternate days I have a routine of working on core, legs, and stretching. I try to get at least 5000 steps a day, and my goal is to get at least 3 days of 10000 steps a week.




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KRISZTA11's Photo KRISZTA11 SparkPoints: (115,213)
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3/21/18 3:52 P

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Great plan, and what a nice activity to walk pushing baby granddaughter in stroller!
emoticon

In SP fitness tracker there is exercise "mowing lawn, push" - that was the closest I found : )

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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MARITIMER3's Photo MARITIMER3 SparkPoints: (212,551)
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3/21/18 1:42 P

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BECK Day 9 - choose an exercise programme. My two favourite exercises are walking and swimming, so that will be my cardio. I’ll swim at least twice a week and walk inside or outdoors at least 4 times a week. I don’t like strength training, and have to be careful of my right shoulder, but I will use my free weights, resistance band, kettle bell and medicine ball 3 times each week.

Today I got Peter to drop Aria, the stroller and me off at the grocery store on his way to the arena, and we walked home, doing errands as we went. 2.3 miles total. Does anyone know how to calculate the calories burned when pushing a 30 lb. child in a stroller loaded with groceries?

Eastern Time Zone


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KRISZTA11's Photo KRISZTA11 SparkPoints: (115,213)
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3/11/18 5:53 A

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For those new to regular exercise, this SP article may be helpful to create an exercise plan:

Find Your Ideal Activity With the Exercise Flowchart
www.sparkpeople.com/blog/blog.asp?po
st
=find_your_ideal_activity_with_the_eR>xercise_flowchart



And an interesting article about stages of change:
www.getold.com/the-5-stages-of-chang
e-
which-stage-are-you-in


Edited by: KRISZTA11 at: 3/12/2018 (05:32)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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GOCALGAL's Photo GOCALGAL Posts: 4,617
3/10/18 8:53 A

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Finally a Becknique that is pretty easy for me. I like and need to exercise and plan in some almost everyday. I teach water aerobics and gentle yoga. I watch my pedometer to meet minimum steps. On my non teaching days I add in some strength training which I am not that fond of but I turn on my loud, fast, favorite music and start with 5 minutes and usually go 10.

I live in semi-rural area where we have a lot of renovating to do. DH and I are in the process of planting lots of trees so there is a lot of gardening and physical work which I enjoy doing. It can however, lead me to treat myself to more eating than necessary.



Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting



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APHORNE's Photo APHORNE Posts: 328
3/10/18 12:57 A

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Well whoo-hoo, here is a good Beck habit that I'm still adhering to... I do some strength training (push ups, dips, squats) every morning before getting dressed. I walk or bicycle with DH (almost) every day. And I pick up extra steps wherever I can find them (I don't even want that parking spot close to the store entrance...)

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SUSAN_CDN's Photo SUSAN_CDN Posts: 122
3/9/18 10:11 P

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Seriouslim, I ordered Essentrics Forever Painless. I'm a senior too. Flexibility and pain relief are important. Thanks again for sharing info re Essentrics.

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CAREBEAR635's Photo CAREBEAR635 Posts: 2,472
3/9/18 8:14 P

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My exercise plan is to do exercise dvd's 6-7 days a week. These aren't all at the same exertion level.

I try to do cardio 3-4 times a week.
Strenth 3x a week.

Some restorative work like fusion, yoga, or just stretching as well.

I love Jessica Smith, Leslie Sansone, Ellen Barrett, The Firm, XTrainFit, Barre (like B3 and Suzanne Bowen).

Naomi
Texas (Central Time Zone)
https://www.fitbit.com/user/26W3H3

2018 Bloom Into Spring Golden Phoenix BL Challenge team
Winter 5% Challenge 2018 - Teddy Bears
BLC 36 Determined Desert Tortoises - Captain
BLC 33-35 Determined Desert Tortoises - Captain
BLC 29-32 Determined Desert Tortoises - Co-Captain
BLC 28 Determined Desert Tortoises

1DAY-ATA-TIME's Photo 1DAY-ATA-TIME SparkPoints: (285,946)
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3/9/18 7:26 P

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My exercise plan consist of
Walking/jogging 3 times a week
Yoga classes twice a week
Pilates class once a week
Spinning twice a week
I usually put in some light strength training when I'm at the gym after yoga or Pilates

Generally I try to get 12K to 20K steps per day except for the weekends. Saturday and Sunday are rest days



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SERIOUSLIM's Photo SERIOUSLIM Posts: 2,234
3/9/18 7:25 P

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My continuous plan is walking and doing Essentrics. (Miranda Esmonde-White) at least every other day.

When I cannot walk outside I do Leslie Sansone , I love her energy.

Susan, I am glad you are looking at Essentrics. It has really helped me stay free of pain and flexible for the last 2 years and is making a big difference in my life. (I am approaching 71).But she has different classes for different fitness levels. People of every age benefit from her classes and tv.

Edited by: SERIOUSLIM at: 3/9/2018 (19:28)
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SUPERWOMANSUE18's Photo SUPERWOMANSUE18 Posts: 357
3/9/18 6:34 P

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My plan is mostly walking, but also once to twice per week using my Spin bike, and once per week (for starters) doing either yoga or weight training. I have been so dragging my feet about the weight training, but I also know how very important it is, especially as we age.

Does anyone go to a particular website that they like, which has beginner weight training exercises? I have some light weights here at home, just need some direction.

Linda, what are you doing physical therapy for?

LINDAINALABAMA's Photo LINDAINALABAMA SparkPoints: (66,120)
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3/9/18 4:01 P

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Hey Beck Team,

Day 9:
I love reading how everyone is posting their fun exercises and plans.

My plan is to keep going to the gym for 30 min. of different machines and always end with 10 min. of hydro water bed massage.

Also, I am doing two days a week for 8 weeks with my physical therapy group. They have me on 3 machines and a fantastic shoulder deep tissue massage. On a bike and on a machine that works out my shoulders. They also gave me a homework page with about 8 exercises for day and night.


On off days, I will do the HIIT bike riding with a man on youtube for 13 minutes.

Linda emoticon


Central Time Zone

EFT CRAVINGS
http://www.youtube.com/watch?v=X9kJN6Z
VBco&feature=related

www.fitbitzip.com https://www.fitbit.com/user/24YF4W


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DIROB57's Photo DIROB57 SparkPoints: (99,686)
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3/9/18 1:48 P

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My plan is to walk several times a week and to strength train AT LEAST once a week. Twice is better. I try to get my 10,000 steps almost every day. I usually write my daily exercise plan for the day in my Happy Planner. :)

My habit is to park way out in the parking lot when I go somewhere so I can get in some extra exercise that way and I try to walk outside while talking on my phone...multitasking!

Edited by: DIROB57 at: 3/9/2018 (13:52)
Highest lifetime weight (non-pregnant): 03/12/2015 - 165.5 lbs

2017 Goal Weight: 137 lbs (Began tracking maintenance 11/10/2017)
2018 Goal Weight: 133 lbs







 current weight: 132.7 
 
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IMEMINE1's Photo IMEMINE1 Posts: 6,445
3/9/18 12:25 P

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My exercises to date.
1. Walking (I love to walk) Daily
2.Yoga ( Daily)
3. strength training (with weights and/or bands) 3xs a week

Donna
Bernville, PA
ML for WRJ&G Spring 2018
BLC 27-28-29-30-31-32-33-34-35 -36
Powerful Prism Panther team
Focus....Eat right & keep moving!!
Eastern time




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SUZYB53's Photo SUZYB53 Posts: 506
3/9/18 12:18 P

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Here’s my structured plan-
3 days aerobic (slow run/fast walk - outside or gym) - be goal able to run 3 miles pretty easily.
1 day core yoga (class)
3 days 10 minute core / upper body routine at home



Unstructured - 10,000 Fitbit steps on non-aerobic days

This turtle is to remind myself that slow but steady wins the race.


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CHIGGERCANE's Photo CHIGGERCANE SparkPoints: (14,272)
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3/9/18 10:09 A

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Here are my exercise options:
Treadmill interval jogging/walking
Gym Machine Circuit
Swimming
Weight Lifting Class
Elliptical
Walking or walking/Jogging Intervals Outside
Rowing
TRX
free weights
HIIT routine
Yoga
Gym classes

Each week, I plan out my exercise program, picking from these options. I am still working on establishing my 'base plan' and sounding out how many rest days I need. Stretching, icing, foam rolling are also things I am working on incorporating - along with daily dog walks.


Deb
Changing my life 1 step at a time.


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SUSAN_CDN's Photo SUSAN_CDN Posts: 122
3/9/18 10:06 A

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I do a Fitbit Challenge with my 2 brothers and other family members (ages 6 to 74...my brothers and I being the oldest), Monday to Friday. We are a competitive family so it is very motivating. I'm averaging 16,000-18,000 steps a day. I take it a little easier on the weekends. My husband and I also belong to a Walk-Fit group organized by the local doctors, which meets on Friday mornings, and which includes an hour of walking indoors (on an indoor soccer field) together with stretching before and after. It's a nice social time with other members of our small community.

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SUSAN_CDN's Photo SUSAN_CDN Posts: 122
3/9/18 9:59 A

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Thanks Seriouslim! I will check Miranda out....sounds good.


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KRISZTA11's Photo KRISZTA11 SparkPoints: (115,213)
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3/9/18 7:34 A

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TWEETYX2, I loved your blog, what a brilliant historical overview - and a good plan for the present.
emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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TWEETYX2's Photo TWEETYX2 Posts: 2,064
3/9/18 6:31 A

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www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6470501


TweetyX2 (Pam B.)
Time Zone: EST
Atlanta, Georgia [USA]

A Look Back: January 4, 2017: 265.4 lbs.
January 1st, 2018: 231.6 lbs.
Total Wt. Loss in 2017: 33.8 lbs.

2018 Wt. Loss Goal: lose 52 lbs.
End of Year 2018 Wt. Loss Goal: 188.2 lbs.

This is not a race to the finish but a journey to the end.















 current weight: 228.0 
 
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KRISZTA11's Photo KRISZTA11 SparkPoints: (115,213)
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3/9/18 4:00 A

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Today's task is to create an exercise plan - and dr. Beck lists many advantages of planned and spontaneous exercise.
Planning is a great tool, for example I never have to struggle whether to exercise or not.
Each morning I do my yoga, immediately after getting up and brushing my teeth.
Then, if it is Mon Wed Fri or Sun - I go for a run.
If it is Tue Thu or Sat - I go for a walk,
If it is a running day but I can't run for any reason... then I walk : )
I can always fit in a walk, if not in the morning then some time during the day.

It is important to start small and build it up gradually.
It makes no sense to start running or other intense forms of exercise after being sedentary for a long time - that would be an unpleasant and discouraging experience, may even cause injuries.
It is better to start with short walks, stationary biking, easy swimming, stretching - and raise bar after becoming stronger.

emoticon

Edited by: KRISZTA11 at: 3/9/2018 (04:03)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


344 Maintenance Weeks
 
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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (145,479)
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3/3/18 4:42 P

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Arrrrgh ... this has been an issue since August.

So I am starting out s-l-o-w ... move my body daily for 15 minutes.

Yep, that is a far cry from the hour plus I had been doing ... but it's a start.
emoticon

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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SUZYB53's Photo SUZYB53 Posts: 506
2/8/18 8:41 A

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Thank you! I appreciate your attention to all the team members!

This turtle is to remind myself that slow but steady wins the race.


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KRISZTA11's Photo KRISZTA11 SparkPoints: (115,213)
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2/7/18 1:10 P

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Great combination of cardio, stretching and strength training.
Those uphill hikes are within arm's reach.
emoticon


Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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SUZYB53's Photo SUZYB53 Posts: 506
2/7/18 10:42 A

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This is one of the areas where I feel more confident. I learned to be flexible and creative about exercise when I was on a diabetes prevention program about 5 years ago. My current plan is -short runs 3 days a week (with stretch)
-10, 000 steps other 4 days
-10 minute stength daily

If I stick to this aerobic capacity will improve so I can do some uphill hikes I’ve missed out on in the past!

This turtle is to remind myself that slow but steady wins the race.


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BMASSIE3 SparkPoints: (20,918)
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10/11/17 10:07 P

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As I mentioned for Day 8 that exercise has been an issue. I've decided to do yoga every morning before going to work and then doing 60 minutes of walking during the week. I have knee issues and will have to lose more weight to try other activities. As the walking becomes easier I'll add more minutes.

For today
-Read ARC twice
-Ate sitting and mindfully all the time, and gave myself credit.
-Did Sun Salutations this morning and gave myself credit.
-Selected my exercise routine

FUNLOVEN's Photo FUNLOVEN SparkPoints: (60,370)
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10/11/17 10:27 A

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Deep down somewhere I really don't like exercise. Yup, I will admit it. However, I have FINALLY come up with a schedule that works for me. ST 2x/w, Elliptical 3x/w, Yoga 1x/w, and rest on the 7th day. Even though I am happy with this schedule, there are many days that I don't feel like it and have to take a "Just Do It" attitude. So at least 10 minutes per day is my motto. My exercises last between 30 - 60 minutes per session.

I was very fortunate to receive a Christmas gift this past year of Personal Trainer sessions. That has really helped motivate me.

I have two artificial hips and so HIIT fitness or any other high impact exercises are off limits for me as I want my hips to last several years. The sad part of this is that at age 60 I learned how to run/job and did my first 5K. Giving that up was hard at first and even now there are times that I really get the urge to run and have to remind myself of the reason I don't want to do it.

Overall, LIFE IS GOOD and I am happy with my plan. AND proud of myself for sticking with it!

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME SparkPoints: (285,946)
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10/9/17 9:32 P

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I've always been active and athletic activities has been a part of my life for many, many years. Since joining SparkPeople, I have a more organized routine. Specifically, I walk/jog a minimum of 5 miles at least 3 days per week, usually 5 or 6. I do strength training twice per week and yoga and Pilates once per week. I also have a membership at a local gym that offers other group exercises, like spinning or Zumba etc. and have participated in those from time to time. I take every advantage for spontaneous exercise such as parking in the farthest space in the parking lot and walking around the stores before I start shopping. And if the opportunity present itself, I’ll walk instead of drive to the store if I only have a few things to get.



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BERTADEE812's Photo BERTADEE812 SparkPoints: (6,618)
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10/9/17 4:54 P

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I walk my dogs every day, usually twice a day. I am making an effort to speed up my walking. I am also going to add some other exercises that I can do at home to help strengthen my core and relieve back pain. I need to limber up too -

Seriouslim - Thank you for the suggestion about Miranda Esmonde-White; I found her on YouTube and I will be trying some of her routines.

The most effective way to do it, is to do it. Amelia Earhart


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JUNEPA's Photo JUNEPA Posts: 12,620
10/9/17 4:04 P

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Thanks Seriouslim. I will check it out

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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SERIOUSLIM's Photo SERIOUSLIM Posts: 2,234
10/9/17 3:12 P

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Junepa: it is wonderful indeed!

You can find her on PBS, or buy her DVDs or, and this is how I do it, subscribe to her streaming TV. It is about $15.CAD- a month and you have access to almost all her DVDs to chose from. She is a Canadian from Edmonton, based now in Québec.

You can check her web site, it offers free samplings:
www.essentrics.com

and actually i misspelled her name: it is Miranda Esmonde-White, you can google her.

I did 2 years of Pilates, 1 year of stretching , all with personal coaches, but this is by far, the best and most fun.

I will be glad to try to answer any questions you might have.
Have fun,
P.S. I think I have the same quirky brain when it comes to exercise

Edited by: SERIOUSLIM at: 10/9/2017 (15:17)
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JUNEPA's Photo JUNEPA Posts: 12,620
10/9/17 2:38 P

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SERIOUSLIM, the Miranda Esmonde-Whyte stretching sounds wonderful. Do you have a DVD, or how do you do it?

I love exercising, being active, although sometimes when I set up a program I feel pressured to follow the program and have a tough time starting the workout. Once I have started, it is usually very easy to continue. So I tell myself, do at least 10 minutes. What a quirky rebellious brain. I love cardio the most, and know that strength training and stretching are also important, so I make a schedule every week to include these , usually 4x cardio, 3x ST and 3x stretches per week.


Day 9 – Select an Exercise Plan

The spontaneous exercise I am going to do daily is: farm work, walking by parking further away from where I am shopping, always taking the stairs, doing housework at a high energy level some of the time
The planned exercise I am going to do several days a week is: usually 4 cardio, 3 ST and 3 stretches per week. This is not new for me, but I have fallen off my exercise routines lately, I have done the cardio but not the ST and stretches.

Checklist
1- I read my Advantages Response Card at least twice today - Yes
2- I read other Response Cards as needed – N/A
3- I ate slowly, sitting down, and noticing every bite - Yes
4- I gave myself credit when I engaged in helpful dieting behaviours – Yes – see 9
5- I did at least one spontaneous exercise today I investigated the possibilities of a planned exercise program – Yes – high-energy house work
6- I scheduled exercise time into my appointment book – Yes, I posted my planned exercise this week with my Spark Team N.E.W. No Excuses Workout Exercise team. The leader, my one-time Beck coach Walkmama, gives out medals, gold for all workouts done, silver for over half, bronze for at least one.
7- I did planned exercise - – morning walk with BFF – this is a Monday morning regular event
8- I scheduled dieting activities and daily exercise into My Daily Schedule - I have a plan. And today I am going to make a template to print 14 days for my 2-week schedule rotation and start filling it out.
9- I gave myself credit for exercise, dieting skills, and sticking to the plan, sleep, hydration Exercise –planned: morning walk with BFF, stretch… spontaneous: pick the rest of the apples and some of the grapes, do housecleaning, (Mondays I always get off from farm work unless it is a harvest day)…
Dieting skills – made a meal plan and am sticking to the plan, no in-between meal snacks…
Sleep - Got to bed at 9:30 last night … got up at 5 even though it is not a milking day, trying to see how standardizing my bedtimes, in and up, will work to improve my time management –
Hydration , drink 8 glasses of water today (it is part of the 5% Challenge I am participating in from Oct 7 – Dec 2



Edited by: JUNEPA at: 10/9/2017 (14:52)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (145,479)
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10/9/17 1:16 P

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I struggled for years and years ... 15+ ... to just stand up and move through life ... with two wrecked knees ... life was difficult. Once I got bionic knees ... life was still difficult coz I didn't get a bionic brain that sent out a signal ... move, move, move!!!

Walking has been the activity that I sorta enjoy doing ... and it finally become something I truly and really enjoy. This latest upheavel with my left bionic knee sidelined me. Once again my lack of thinking outside my single focus on exercise ... sidelined me.

Last week I had a brain fart ... you CAN do other things. So, I dusted off my elliptical and stationary bike. BAM ... I'm back on track with moving my body.

I am shooting for burning 1,200 calories a week in scheduled exercise. What do ya think?

Tomorrow I find out exactly what's up with my knee. Fingers and toes crossed.

Edited by: MTN_KITTEN at: 10/9/2017 (13:28)
Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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SERIOUSLIM's Photo SERIOUSLIM Posts: 2,234
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I have been following the essentrics program by Miranda Esmonde-Whyte for 2 years now. It is a mix of stretching, yoga, strength-training and works the whole body in a gentle way, loosening muscles and fascia. My posture is much better because of it and I now very rarely need to see a P.T. for any kind of pain.. I try to do it 5 times a week but end up often doing only 3-4. I have to improve this!

Still touch and go with the walking: I walk outside almost every day for an hour but have trouble getting it in a cardio place without burning out after a week, even when I increase the cardio very gently. When it is slippery or too cold I do the Leslie Sansone WATP program instead, 1 or 2 miles. I guess I have to skip cardio every second or third day, but it is too tempting and also I don't feel I achieved much if i only walk gently, other than feeling good to be outside in nature. It is a mood changer!
The training charts for seniors (i am 70) even from reputable sites give conflicting advice; I would like to build my stamina and cardio .
Any suggestion is welcome.

Just have to add that what makes exercise possible for me is adhering to an anti inflammation diet. It is a very boring (to me) diet, but if i stray I can feel it right away in my body and trick knee and I start limping.

Edited by: SERIOUSLIM at: 10/9/2017 (10:06)
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DAISYBELL6's Photo DAISYBELL6 SparkPoints: (148,683)
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10/9/17 8:37 A

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I, too, have made exercise/activity part of my daily routine. Its easy and fun if you find the activities that are fun for you. I find that exercise helps me maintain my weight and lifts my spirits!

Nancy C (Daisy) - Colorado
Life is Good.

"I don't have a runner's body, but I have a runner's heart - and that is all you need. "
Army Sergeant Jennifer Morris, Runner


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10/9/17 8:18 A

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Exercise is a motivator for me.
My consecutive daily exercise streak stands at 1,490 days (that's just over 4 years); at least 20 minutes a day, but usually 45 - 60 min.
I incorporate a variety of activities - running, kayaking, HIIT, elliptical, biking, WATP, yoga, Zumba, soccer, and impromptu games of "Calvin Ball" (You Calvin & Hobbes fans will know what that means.)
Occasional injuries have meant adjusting my activities, but there's always SOMETHING I can do.
I make it fit into my daily routine. I frequently exercise in my office on lunch hour. I walked around the Tim Horton's parking lot at 11:30 p.m. when travelling in Winnipeg so I didn't miss a day (I hate breaking a streak!)
My go-to activities when I can't decide or when I'm not motivated: walking, WATP or yoga.

I don't always *have* time to exercise, but I always *make* time.

**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


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10/9/17 7:50 A

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This chapter is a given for me. And if I don't exercise, beware! I am a creaky grump. Love that visual Rhonda!

Here is my day 9 blog.

www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6419622


Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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SWEDE_SU's Photo SWEDE_SU SparkPoints: (159,756)
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exercise is just part of life - it has been for what seems like forever...

live every day so the border collie is happy for a good, active life!
"i run because i can" coach nicole!
"I AM A RUNNER because I run. Not because I run fast. Not because I run far." john bingham
"Right here, right now, right choice" cannie50!
one day at a time...

susan




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KRISZTA11's Photo KRISZTA11 SparkPoints: (115,213)
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I love your color chart, Rhonda!

Exercise is not an issue for me either, I do 60-90 minutes on work days and 2+hours during weekend days, because I love it - just as dr. Beck says, exercise lifts my mood, reduces stress, makes me feel better physically, and everyday activities like climbing stairs or carrying heavy objects are easy.

While the number of calories burned by exercise are small compared to the calories we can eat mindlessly, they are significant when we really stick to our goal!
If one follows a diet eats 1200-1500 calories a day, then 100-200 burned calories make a difference.
Conversely, if some overeats and consumes extra calories, it is clear that exercise will cause weight loss... but it makes us feel better anyway!

It is important to start gradually - with short sessions of gentle exercise that feels easy and pleasant. Walking, yoga, water exercises...
No need to push too hard at the starts - strength and endurance in crease week after week, and the body will ask for more exercise : )

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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GOING-STRONG's Photo GOING-STRONG Posts: 7,020
10/9/17 7:06 A

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Day 9 - Select an Exercise Plan

Fortunately, regular exercise is no longer an issue for me. I struggled with exercise for YEARS and without a doubt having a regular exercise regime has helped me stabilize my weight. It takes a number of things to keep me in the exercise zone. I take daily classes at the gym (when I am home). This includes weight training and spin classes. On my own, I also run or walk daily and schedule a half marathon event to participate in each month. This keeps me on plan with my training as I always have an event coming up and I need to be ready. It also adds an additional "fun" element and I love to travel so go to various events in different places. Another trick that helps me stay focused is keeping track daily of what amount of exercise I have done by writing it on a calendar. At the end of the month I'm able to see at a glance that I have been consistent in my efforts.

Update: Earlier this year, I started keeping a daily goal chart with a list of strength training exercises. I could only color in the box if I did the task. Seeing visual progress is very motivating for me to keep up the routine and it has helped me be successful in staying consistent.




Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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WALKMAMA's Photo WALKMAMA SparkPoints: (35,335)
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I use walking as my main form of exercise. I like enjoy playing with my children as spontaneous exercise and I look forward to meetings scheduled on the other side of our university campus so that I can walk there.

Monica

Central Time Zone
CASSIE425's Photo CASSIE425 Posts: 105
9/27/17 2:53 P

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I have exercised every morning since I was 15. I usually move between Jillian Michaels and Leslie Sansone. On days I have pain (once a month) will do Mari Windsor pilates.

I always cool down with yoga.

I usually check in with myself to see what my body is telling me to do.

Today I did the LS Walk if Off in 30 days video. I wanted a pleasant, low-impact aerobics workout. Not too challenging, but it woke me up and I sweat a bit.

Finished with an anxiety-managing yoga session on my Gaia app.

Anxiety is my constant friend. I'm working on it. Exercise helps.

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SERIOUSLIM's Photo SERIOUSLIM Posts: 2,234
9/13/17 12:47 P

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essentrics (a mix of stretching and yoga) 5 times a week
walking. I aim for an hour outside gentle walk, weather permitting. If not, it will be Leslie Sansone 1 or 2 miles, 5 times a week.

I have been doing this for the last year already, but not as regularly as I would like.

So now i will write it down in my agenda book and if not done completely during the workig week, will finish it in the week-end.

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AURA18's Photo AURA18 Posts: 8,798
9/8/17 6:06 P

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Day 9: Exercise Plan ~ Daily cardio & ST 2-3 times a week. This is already a lifelong habit that I can check off my list.

Maribeth-MN(CT)*Dragons5/16 100planks www.youtube.com/watch?v=nDNOZCoBFqg GOYBAD www.youtube.com/watch?v=Cgw4EgeR960


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AEGISHOT's Photo AEGISHOT Posts: 4,577
7/23/17 1:20 A

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I am trying to find my way gradually into exercising again after months of non. I love high intensity exercise and I love to exercise everyday except if I am too sore to.

I am intending to be consistent with the plan on darebee.com till I can go back to my over 400 exercise videos.

Temmy, Nigeria

My Personal Blog www.fitmercy.com

Like My Facebook page web.facebook.com/FitMercy/

Nutrition Tracker
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I can do all things through Christ who strengthens me.


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5/28/17 9:36 P

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Planned Exercise Walking 10000K everyday
Spontaneous Exercise is housework, stairs. I have a pedometer that indicates how many flights of stairs I complete.

It is never too late to become who you always wanted to be.


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CHIGGERCANE's Photo CHIGGERCANE SparkPoints: (14,272)
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4/19/17 5:16 P

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I have lots of exercise plans...it's actually implementing them that I need to work on. emoticon

Copy from below post from a month or so ago...

My current weekly efforts/plans are: Swimming or water aerobics 1-2 x; boot camp 1 x; elliptical 1 x; dog walk 2-7 x; TRX or weights at home 1-2 x. Other things I throw in include a mountain walk 1-4 x per month, gym machine weights 1-4 x per month; interval hill sprints (relative) 1-4 x per month; interval conditioning routine 1-4 x per month.

I am still working on establishing a set plan and enforcing it. STILL working to live my plan as of 4-19-17. My mountain walking partner and I are scheduled to meet at the mountain next weds. I hope the weather cooperates! I have missed the walk.



Deb
Changing my life 1 step at a time.


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STRONGDAWG's Photo STRONGDAWG Posts: 1,566
4/18/17 5:57 A

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Perfect timing for me. Today is the first day of formal triathlon training. The next 14 weeks are scheduled and planned for me. Now the trick is making it happen. Today is 40 minutes on the bike. It's a nice day, so I'll bike to work and back home.

She believed she could so she did.
- R.S. Grey


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DAWNDMOORE40's Photo DAWNDMOORE40 Posts: 3,808
4/2/17 10:49 P

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I work out every day 7 days a week for at least 40 minutes. I alternate workouts. It's not my workouts that are the problem. It's that I do great during the day but then in the evening is when I fail after supper.

"When you get to a plateau, think of it as a landing on the stairway to your goal. And maintenance is a lifelong plateau, so a bit of "rehearsal" for maintenance isn't the worst thing in the world.

"Your past does not equal, nor does it dictate, your future.


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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (145,479)
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3/9/17 10:27 P

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I've been jumping on my treadmill 5 days a week for 60 minutes. This and my rock'n roll tunes get it done.

I plan to add 3 days of strength training ... real soon.

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME SparkPoints: (285,946)
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3/9/17 8:27 P

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I plan to stick with my current exercise plan

At least 30 minutes of aerobic exercise 5 days a week
weight training 3 days per week
The aerobic exercise is either walking, elliptical and/or stationary bike
Weight alternates between different muscle sets.
I may use this opportunity to add yoga into my exercise routine



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YESICAN61's Photo YESICAN61 Posts: 726
3/9/17 5:54 P

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My exercise plan revolves around physio for my knees. Neither is great but the right one is particularly painful.
Now:
Physio exercises and stretching daily
Starting the week of March 21st:
Aquafit 3 times per week
Hatha yoga twice a week
Stationary bike 5x per week
Upper body strength training 1x week
All of these will be done in accordance with my fitness level as I'm not interested in injury!

Any time spent creating is time well spent!





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CHIGGERCANE's Photo CHIGGERCANE SparkPoints: (14,272)
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3/9/17 3:06 P

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I have lots of exercise plans...it's actually implementing them that I need to work on. emoticon

My current weekly efforts/plans are: Swimming or water aerobics 1-2 x; boot camp 1 x; elliptical 1 x; dog walk 2-7 x; TRX or weights at home 1-2 x. Other things I throw in include a mountain walk 1-4 x per month, gym machine weights 1-4 x per month; interval hill sprints (relative) 1-4 x per month; interval conditioning routine 1-4 x per month.

I am still working on establishing a set plan and enforcing it.

Deb
Changing my life 1 step at a time.


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CARINEVE's Photo CARINEVE SparkPoints: (27,154)
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3/9/17 2:39 P

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Selecting an exercise plan

This is an interesting one. It is really important to exercise regularly (for health AND good mood), but in the past I would make a very full exercise plan for myself, and then life catched up with me. I have three young kids and a busy job, and really need 8 hours of sleep regularly to stay the fit and happy person that I am, so planning exercise is not that easy. Also, when I exercised too often in the past I got injuries, which forced me to stop altogether.

So this time around I will keep doing that I have been doing for a couple of months again: go for a run in the early morning twice a week and do strength training once a week. For the rest I try and stay active, walk or cycle where I can and take the stairs as much as possible.

Not a very ambitious plan, but something I can keep up with in the long run. Also, when I start losing weight, the running will become easier on my feet, hopefully making it possible to go back to 3 runs a week (like I did in the past) without the old injury playing up again.

Ready for my strength training tomorrow!

Edited by: CARINEVE at: 3/9/2017 (14:42)
Carine
the Netherlands

CURRENT RUNNING PR's:
10k: 0:56:05
15k: 1:26:45
HM: 2:04:52
M: 5:08:38



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GOING-STRONG's Photo GOING-STRONG Posts: 7,020
3/9/17 1:47 P

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Day 9 - Select an Exercise Plan

Fortunately, regular exercise is no longer a problem for me. I struggled with exercise for YEARS and without a doubt having a regular exercise regime has helped me stabilize my weight. It takes a number of things to keep me in the exercise zone. I take daily classes at the gym (when I am home). This includes weight training and spin classes. On my own, I also run or walk daily and schedule a half marathon event to participate in each month. This keeps me on plan with my training as I always have an event coming up and I need to be ready. Another trick that helps keep me focused is keeping a daily chart on a calendar and I write in my exercise. At the end of the month I'm able to see at a glance that I have been consistent in my efforts.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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SERIOUSLIM's Photo SERIOUSLIM Posts: 2,234
3/9/17 11:22 A

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I am doing daily 25-30min stretching sessions with Essentrics T.V.. They are scheduled in my agenda book. I have been doing them for over a year now and my posture, strength and flexibility have improved. And as a bonus, I feel good after doing them.
I have been walking 3 times a week for about 25-30 minutes, but will now do Leslie Sansone when the weather makes it difficult to walk outside and will have to schedule it on my agenda book too rather than leaving it to chance.
And of course pay more attention to do spontaneous exercise.

Sounds like a good, feasible program.

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MYBESTLIFEISNOW's Photo MYBESTLIFEISNOW SparkPoints: (28,591)
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3/9/17 10:03 A

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I joined a gym a few months ago and go almost every day, unless the weather is good, then I exercise outside for longer periods.

My plan is:
1. Walk for 30-60 minutes daily
2. Stretching every day
3. Strength training 3 times a week
4. Trainer session once a week
5. Try something new every week at the gym
6. Weekly massage as a reward


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WALKMAMA's Photo WALKMAMA SparkPoints: (35,335)
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3/9/17 6:00 A

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My exercise plan is walking. Walking as intentional exercise and also fitting in walks whenever I can throughout the day. Part of my commute between home and work involves walking to a bus stop. I work at a large university and have plenty of opportunity to get outside and walk to meetings in other buildings.

My previous attempts at weight loss were based on exercise and I paid very little attention to my diet. All attempts at maintenance failed. I am on my second reading of Beck now. Since starting the Beck Diet Solution, I have been focused on the diet part and that is helping tremendously! So encouraged by this approach.

Monica

Central Time Zone
KRISZTA11's Photo KRISZTA11 SparkPoints: (115,213)
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3/9/17 3:13 A

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This chapter starts with interesting data:
"nearly 90 percent of dieters who lose weight and keep it off do so with a combination of diet and exercise" - an then lists several good reasons why.
also, "only 17.5 percent of dieters combine dieting with exercise" - see the difference?

Dr. Beck recommends "If you have been relatively sedentary, start with walking five minutes every day until it feels relatively easy"... and then add more gradually.

emoticon
In 2011 I started with stationary biking and 5-pound dumbbells, and started running only when my previous routine felt too easy. Did SP five-week Coach to 5K program, and I still run 4 times every week, as opposed to my previous attempts to run that all failed miserably after 1-2 weeks.
I walk on the 3 non running days, do yoga 5 times a week and dance every Sunday.


Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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AURA18's Photo AURA18 Posts: 8,798
3/8/17 9:50 A

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Day 9: Exercise Plan ~ Daily cardio & ST 2-3 times a week. This is already a lifelong habit that I can check off my list.

Edited by: AURA18 at: 9/8/2017 (18:06)
Maribeth-MN(CT)*Dragons5/16 100planks www.youtube.com/watch?v=nDNOZCoBFqg GOYBAD www.youtube.com/watch?v=Cgw4EgeR960


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KAREN25's Photo KAREN25 Posts: 271
1/12/17 6:08 P

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My plan is derailing with a family crisis/ issue requiring my time and energy. Today we have ice everywhere. I am a walker and will find some old walking dvd's of Leslie Sansone, I think, until I can safely get outside. I had not given those dvd's a thought until Beck today. I also have some foot and knee troubles so I am going to have to go slow and build back up to 10,000 steps. What I have been able to do is sit down to eat and count my calories, read my ARC and other cards, and stay plugged in here. I am going forward but feel like I need to stay on day 8, until I have it figured out. Lots of stress. I'm drinking water and just keeping my head down and going forward as best I can right now. This, too, shall pass.

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KRISZTA11's Photo KRISZTA11 SparkPoints: (115,213)
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1/12/17 2:53 P

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Cat, 60 minutes is great - 40 minutes are good too.
Excellent, if you can keep up your schedule long term.
emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (145,479)
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1/11/17 7:52 P

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Once I accept that exercise is essential and start doing it consistently dieting will be easier - Beck

I'm working my way back up to 60 minutes on the treadmill 5 times a week. I'm at 40 minutes.

Not sure if I should do more than 60????
emoticon

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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SPLORI's Photo SPLORI Posts: 3,992
12/20/16 10:35 A

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POSIVEHOPE - You are right every little bit of exercise does add up.

I recently had foot surgery, my exercise is PT and OT exercises. I plan to start doing sit-ups on my bed as fast as I can after I do my leg exercises. I will do the exercises right after I get dressed in the AM.

I am able to go back to the gym again February 1st, (if my foot is healed enough). My plan is right after I get my house chores done I will go to the gym. When I was consistent with going to the gym at this time, it worked very well. I also going to try to go to one of there morning classes 2-3 times a week. I am going to have to rearrange my schedule to fit in sparkpeople in afternoon or early evening. I will figure it out.

TOPS Hugs
Lori
Eastern Standard Time USA

Consult not your fears,
but your hopes and dreams.
Think of not about your frustrations,
but about your unfulfilled potential.
Concern yourself not with what you have tried and failed in,
but what it is still possible for you to do.

Pope John XXIII


Co Leader of team TOPS in Sparkpeople
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=8008
www.sparkpeople.com/myspark/g


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POSITIVEHOPE's Photo POSITIVEHOPE Posts: 1,651
12/19/16 11:02 P

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SP says the higher your fitness minutes the more you can eat. Not so much for me. I have asthma that limits my activities. I've accepted that. For fitness, I Push to My Max but exercise leaves me out of breath. In time, I will do more and find My New Max.

There are other reasons to exercise other than weight loss. Exercise improves health and helps prevent disease. I intentionally park farther from my destination, most of the time. When I get a parking spot further from the store, I always say, an exercise opportunity provided by God.

Little things count. I stopped asking family members to get a bottle of water for me. I get up and do it myself. I go for a walk 3 times a week pushing my distance and speed as I am able. I smile and visit with many of my neighbors so that I enjoy the walk.

My dog thinks exercise is the most fun time ever. Every time I put my shoes on his tail wags and he gets so excited. He is a great coach.
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WALKMAMA's Photo WALKMAMA SparkPoints: (35,335)
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11/20/16 7:24 A

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Here is my exercise plan:

Walking for 30 minutes at least three times per week. For one of the walks, I meet a friend and we walk for 45 - 50 minutes.

Taking stairs instead of elevator

Get off the bus one stop early once per week

Monica

Central Time Zone
KRISZTA11's Photo KRISZTA11 SparkPoints: (115,213)
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10/15/16 6:35 A

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Great exercise plans, thank you for sharing!
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Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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DAISYBELL6's Photo DAISYBELL6 SparkPoints: (148,683)
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10/14/16 4:40 P

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I love exercise or physical activity. As a life long couch potato nothing makes me happier than to get out and work my body! I usually have a pretty set schedule.

Mon 1 hour of Zumba
Tue 1 hour of waling with a friend
Wed and Friday 1 hour of biking
Thurs 1 hour of Zumba with a friend
Sat 1 hour hike in the mountains near our cabin
Sun rest!

I do upper body strength training on Mon and Th
Lower body ST on Tue and Fri

However, 2 weeks ago I broke a couple of ribs after falling over our Golden Retriever whom I didn't see in the dark. Just this week I started walking for 10, 15 and then 30 minutes. I really look forward to getting back to my regular schedule!

I always have time for exercise!

Nancy C (Daisy) - Colorado
Life is Good.

"I don't have a runner's body, but I have a runner's heart - and that is all you need. "
Army Sergeant Jennifer Morris, Runner


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OHMEMEME's Photo OHMEMEME Posts: 611
10/11/16 8:00 A

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Exercise Plan
Walk Walk Yoga Walk Walk Walk

I love to exercise but walking is so simple. I've decided to keep it simple this month with regular walking 5 days a week 2-5 miles. Fall weather is dry, a bit warm and beautiful. Trying to reboot and move into weightloss is somewhat stressful and I would rather pour my energy into sticking to healthy nutrition, tracking, staying mindful...too much focus is draining for me sometimes so walking it is for October!

A decision made about how much to weigh is a decision made on how to live. (KANOE) I have decided.


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JUNEPA's Photo JUNEPA Posts: 12,620
10/10/16 6:22 P

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Day 9 - Select an Exercise Plan

I have put a lot of time into my exercise plan. I love exercising. I plan ahead, I have all my workouts for the month planned. Plus I am on a team where we post our planned workouts at the beginning of the week and report our completed workouts at the end of the week. Our leader gives us a gold medal goodie for all workouts done, a silver for more than half, and a bronze if we do at least one. I find this weekly accountability hugely motivating. I also track my daily steps, stairs and exercise minutes with another team and have running, rowing, swimming and strength training programs. I train by seasons so different sports have different intensities and rest periods according to the seasons. And I love hiking.

Even though weight loss, if that is the main goal, is more dependent on what we eat than how much we exercise, in my case, exercising is something I do more easily than being under my calorie limits daily.

I am more organized with my exercise plan than I am with my diet plan.

For October 9 - 15

Planned workouts 2 runs, 3 walk/hikes, 3 stretches, 2 ST workouts - 10 workouts

S 9 -- 1st walk
M 10 -- 1st run -- 1st stretch --
T 11 -- 1st ST
W 12 -- 2nd walk -- 2nd stretch
T 13 -- 2nd ST
F 14 -- 3rd morning hike -- 3rd stretch
S 15 -- 5k race 2nd run


I also work part time and am a homemaker - just in case you think all I do is workout lol.
Except for the ST classes, all my workouts are in the morning.

Edited by: JUNEPA at: 10/10/2016 (20:20)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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SWEDE_SU's Photo SWEDE_SU SparkPoints: (159,756)
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10/10/16 3:48 A
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exercise plan

walking 15,000 steps daily (10,000 acceptable when work or travel get in the way) - usually broken up in 2 to 3 walks

jessica smith fall challenge videos - strength training and power walking, 5 days per week

at some point would like to get back to running, but i don't see it happening until after christmas

live every day so the border collie is happy for a good, active life!
"i run because i can" coach nicole!
"I AM A RUNNER because I run. Not because I run fast. Not because I run far." john bingham
"Right here, right now, right choice" cannie50!
one day at a time...

susan




fitbit: https://www.fitbit.com/user/244BN6

SW march 25 2012: 123
GOAL met aug. 13, 2012: 103


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FUNLOVEN's Photo FUNLOVEN SparkPoints: (60,370)
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10/9/16 7:07 P

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I did finally come up with a fitness routine several months ago, but have had difficulty following it due to a knee injury I developed last January. It is bad enough that I cannot do any HIIT fitness because I have two artificial hips, but I have been terribly discouraged about my knee.

Sunday - yoga
Monday - walk
Tuesday - ST
Wednesday - rest
Thursday - ST
Friday - walk
Saturday - walk

I actually walk more than I have scheduled especially since we added a dog to our family this June. Many days I get 10K steps, but other days I get around 5K. My yoga suffers at times during the summer months because we are so busy. But it is my ST that suffers the most. I am seriously thinking of trying a personal trainer since I am a YMCA member. I hate to pay for it, but I'm wondering if it would help kick start me again.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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