Group photo
Author:
ICANINSIGHT's Photo ICANINSIGHT Posts: 21,952
3/9/19 10:29 A

Community Team Member

My SparkPage
Send Private Message
Reply
My exercise plan is to walk. Starting slowly at first and building up to 30 minutes a day, 5 days a week. Today I will walk 10 minutes.
I also do yoga stretches for my lower back, recommended by the neuro doctor.

Linda in Central Texas - Austin suburbia

Wisdom doesn't necessarily come with age. Sometimes age just shows up all by itself. ~Tom Wilson

Leader of Beauty Over 50 www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=24019




 Pounds lost: 15.0 
0
15.5
31
46.5
62
WATCHMEGO!'s Photo WATCHMEGO! Posts: 4,231
3/9/19 9:58 A

My SparkPage
Send Private Message
Reply
My exercise plan is to do at least 10 minutes of cardio every day, strength train 3 times a week, and do my stretches every day.

The 10 minutes (usually of walking) almost always turns to 20 or 30.

The stretches are for my back issues and I really feel it when I skip them.

Emily - Houston, Texas

Fitbt: www.fitbit.com/user/22KHKW

"If you focus on results, you will never change. If you focus on change, you will get results."
Jack Dixon


 current weight: 206.6 
310
278.75
247.5
216.25
185
HAPPYSOUL91's Photo HAPPYSOUL91 Posts: 49,881
3/9/19 9:56 A

My SparkPage
Send Private Message
Reply
My exercise plan:

Stretch and Flex Class = 3 times/wk

Walking 7K steps = 7 days/week

Class is fun and I really look forward to it. Walking daily is important but I do find myself resisting so I am in Fitbit Challenges

Every day I am on the verge of making slight changes that would make all the difference in my life.

Don't look back, you're not going that way

Carol
Southern CA - Pacific time


 current weight: -6.5  under
10
5
0
-5
-10
SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (355,675)
Fitness Minutes: (226,299)
Posts: 11,190
3/9/19 9:29 A

Community Team Member

My SparkPage
Send Private Message
Reply
My plan is to run 3 days a week, 8-10 miles.

I need to do my physical therapy exercises for my back. They are very boring and I really have to make myself do them. I don't totally believe they are helping which is part of the motivation problem. But trying to keep my back from going out is crucial to my running success and I love to run. My chiropractor and physical therapist agree these are the exercises I need to be doing. I will try harder!


The physical therapy for my feet, trying to avoid surgery, on the other hand, have obviously made improvement in my hammertoes, almost gone. And my bunions are not near as sensitive as they were, so I have no problem doing that PT. I also have PT for my right ring finger. If it works it will help me play piano better. I'll do it!






My Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!

www.sparkpeople.com/blog/blog.asp?po
st=86_pounds_down_marsha_is_one_active
_grandma


 current weight: 0.8  over
5
2.5
0
-2.5
-5
KRISZTA11's Photo KRISZTA11 SparkPoints: (135,285)
Fitness Minutes: (224,613)
Posts: 5,546
3/9/19 5:22 A

My SparkPage
Send Private Message
Reply
Day 9 task is to create an exercise plan - and dr. Beck lists many advantages of planned and spontaneous exercise.

It is important to start small and build it up gradually if you are new to exercise.
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.

Please share your thoughts here!

Planning makes it easier - 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.
But I was not always like this, when I joined SP I started with very gently workouts from SP Exercise Demos (mat and stability ball, and small dumbbells) and stationary biking ... built it up gradually.

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


Kriszta

Goal weight:
57 +- 1 kg /// 125 +-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


409 Maintenance Weeks
0
105
210
315
420
LIFECHANGZ's Photo LIFECHANGZ Posts: 8,398
1/12/19 1:55 P

My SparkPage
Send Private Message
Reply
emoticon Exercise was always the last thing I focused on, and am learning how all the ways it helps me emotionally & physically ~ it's a very good thing... and has an afterburn effect that helps the body for a day or 2 after... making it a daily thing and to improve as I can time, distance, intensity, stamina... I am excited to imagine the improvements and enjoy the dance getting there :)

When the world says ďGive up,Ē Hope whispers ĎTry it one more time.'
AURA18's Photo AURA18 Posts: 10,914
1/9/19 7:09 A

My SparkPage
Send Private Message
Reply
emoticon emoticon emoticon
Exercise Plan ~ Daily cardio 1-2 hours and ST 2-3 times /week.
Spontaneous exercise after sitting 30 minutes.
Progress: Working-out at home, it's easier (less hungry).
I'm very hungry after swimming at the Y then run into stores on the way home.
I can shop before the gym when it's cold or plan to eat before I shop.
emoticon emoticon emoticon emoticon
Short Bursts are better than exercising nonstop u.nu/plza
12 exercises u.nu/r-b9 u.nu/31vj Squats u.nu/lb4q
8 Ways to Build Maximum Muscle in Minimal Time u.nu/k9yt
HITTvs LISS - lower-intensity steady-state u.nu/im2s

Edited by: AURA18 at: 3/9/2019 (11:10)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
BECKIKORN's Photo BECKIKORN SparkPoints: (8,462)
Fitness Minutes: (10,689)
Posts: 120
11/27/18 10:24 A

My SparkPage
Send Private Message
Reply
This one is an easy tackle for me. My key to weight loss in the past was always exercise. I have slowed down some because my body got very angry at me! Now I walk or run daily at least 1.5 miles.I track to get my fitness tracker to 10,000 every day. I do a long run on the weekends of 5 miles. I keep meaning to mix in some Yoga but I live out in the middle of now where and I can't stay motivated just by watching you tube videos. Guess I need to put in on my schedule and make it work!

Becki

broadcasting somewhere near the middle of Texas


 current weight: 190.0 
190
184.25
178.5
172.75
167
RIIDER Posts: 152
11/25/18 8:15 A

Send Private Message
Reply
My 'pulse raiser' form of exercise is hiking, because it's strenuous, up-the-mountain type of stuff. But I find I'm not doing it enough times of the week because of the rain this fall. I have been doing a walk-jog type of thing in the local park and will probably step that up a notch. I have no free weights, but do have bands where I can incorporate some strength.

36BEATRICE's Photo 36BEATRICE Posts: 2,591
10/10/18 7:41 A

My SparkPage
Send Private Message
Reply
My exercises:
walking 6 days out of 7, outside if the weather permits, Leslie Sansone if it is too slippery out. From experience I know that I have to increase time and pace slowly if I don't want to re-injure my knee.
stretching (Miranda Esmonde White's essentrics) 4 times a week, aiming to 5.
no strength training for now.


Rachel



Total SparkPoints: 29,958
25,000
26,249
27,499
28,749
29,999
SparkPoints Level 14
KRISKECK's Photo KRISKECK Posts: 1,231
10/9/18 9:46 P

My SparkPage
Send Private Message
Reply
I am strength training with a trainer twice a week, practicing yoga once and setting a goal of doing cardio (walking running biking or elliptical) 3 times a week, even if it's only 20 minutes. Exercise makes me feel happy and strong most of the time. The only real barrier is time but I am committed to getting it in. I usually exercise in the morning. I started running 21 years ago and although it's not my main exercise these days, I credit those early mornings with my girlfriends when the kids were little and 5:45 was the only time we could find between work and kids to work out for creating that workout habit. We don't live close enough to do that anymore and I miss them!



Edited by: KRISKECK at: 10/9/2018 (21:46)
Kristin
Maryland USA
Eastern Time Zone

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
-- Aristotle




 Pounds lost: 4.8 
0
7.5
15
22.5
30
ALIHIKES's Photo ALIHIKES Posts: 5,281
10/9/18 9:36 P

My SparkPage
Send Private Message
Reply
For planned exercise, I try to schedule 3 hikes a week. I also schedule at least two strength training days. If hiking is not available, I take an aerobic class at the gym.

For added exercise, I try to dance or walk during commercial breaks while watching television. I walk extra steps when shopping by parking farther away, and/or circling the store before loading the grocery cart. I do the exercises recommended by the physical therapist.

Alison


 Pounds lost: 27.4 
0
17.25
34.5
51.75
69
WARRIORSUE's Photo WARRIORSUE Posts: 3,799
10/9/18 7:07 P

My SparkPage
Send Private Message
Reply

I try to run three times per week (I'm a new runner), and I Spin two or three times per week.
I do NO strength training...I need to start!

Sue

The Devil whispers, "you cannot withstand the storm".
The Warrior replies, "I AM the storm".

by Anonymous


 current weight: 147.2 
151
149.5
148
146.5
145
GOCALGAL's Photo GOCALGAL Posts: 5,051
10/9/18 2:49 P

My SparkPage
Send Private Message
Reply
My regular exercise routine is:

Sat, Sun, Mon 15 minutes walk dog, additional yard work, ST or home yoga 20 to 80 mins.
Tues/Thurs night Yoga classes and 1 hr walk Tues morning
Weds 1 hour water aerobics , Fri 2 hrs water aerobics

Somewhere I heard "Never leave the playground". I love this thought and try to practice this as much as my sometimes cranky knees allow. It's a great way to get spontaneous exercise.

I am sitting on a big exercise ball at my computer right now and often sit on it in front of the TV~ supposed to be good for the core and if you imagine what a kid might do, it's a fun way to sit and get exercise.

Yesterday DH had Dr appointments. I took 3 flights of stairs two times to get my exercise and also walked around the complex. We park further away to get more steps and to avoid dings in our car..

I've been working on bike riding. I continue to practice since until a few months ago, I hadn't ridden a bike in ages and my bike and balance skills are both a bit rusty.



Edited by: GOCALGAL at: 10/9/2018 (14:52)
Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

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

Winning is Not Quitting

SUSAN_CDN's Photo SUSAN_CDN Posts: 534
10/9/18 2:40 P

My SparkPage
Send Private Message
Reply
My exercise plan is walking. I walk an average of 15,000 steps a day Monday to Friday, and 10,000 - 12,000 a day on Saturday and Sunday. I started at 3,000 steps/day and worked my way up gradually. I walk in the morning after breakfast, in the afternoon after lunch, again before dinner and again after dinner. I used to run, but knee problems put an end to that.

I'm going to add some weights to my daily routine. Like walking, I'll do it in baby steps and start with 2 lb weights.

Kriszta, thanks for sharing links to flow chart and 5 stages.

 Pounds lost: 3.4 
0
2.25
4.5
6.75
9
INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
10/9/18 11:16 A

Send Private Message
Reply
Krizsta, love that exercise flowchart! Thanks for sharing it.

Idgie
Southern California (Pacific Time)
My food log: www.drmcdougall.com/forums/viewtopic
.php?f=52&t=58758


 Pounds lost: 42.0 
0
13.75
27.5
41.25
55
INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
10/9/18 11:08 A

Send Private Message
Reply
My exercise plan, which I started on Saturday when the 5% challenge started, is to do some kind of intentional exercise every day, and I'm going to increase by at least 1 minute a day until I'm at 120 minutes. I can take off one day a week, for any reason, but a rest day is not required at this level (that is, slowish walking, gentle strength training, basic calisthenics) Here's my accountability so far:

10/6: 33
10/7: 43
10/8: 44

Edited by: INTUITIVEEATING at: 10/9/2018 (11:09)
Idgie
Southern California (Pacific Time)
My food log: www.drmcdougall.com/forums/viewtopic
.php?f=52&t=58758


 Pounds lost: 42.0 
0
13.75
27.5
41.25
55
SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (44,411)
Fitness Minutes: (67,063)
Posts: 1,000
10/9/18 10:49 A

My SparkPage
Send Private Message
Reply
Slenderella, I had to smile when I read your post. I have a similar history with strength exercising. Running is a nice and lovely routine for me, now, but the strength always falls to the way-side.
Anyway, I am now seriously injured and will not be running until all the pain has gone away. So, back to strength exercises it is for me!
So, right now, as my foot injury is much better, I'm getting back into exercise with daily yoga and a strength programme aimed at my IT band. Hopefully by the end of next week I'll be able to bring back a bit of walking / running.

Sunshine20113
Time zone: GMT (+1) British Summer Time


 current weight: 125.0 
128
125.75
123.5
121.25
119
SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (355,675)
Fitness Minutes: (226,299)
Posts: 11,190
10/9/18 9:15 A

Community Team Member

My SparkPage
Send Private Message
Reply
I run 3 times a week, with my group run early Saturday morning. I'm training for my 13th half marathon. I'm very reliable about my running and have been consistent for about 7 years (minus 6 months once and 1 month another time I couldn't run due to injury/illness).

What I'm working on is strength training. In 2010, before I started running, I did a year of consistent strength training. Since I've started running in 2011, I have never been consistent with both. NOW is the time. I belong to the Y. I commit to the Silver Sneakers workout every Tuesday and at least one more, preferably 2, sessions. I do have home versions of my workouts that the physical therapist gave me but the machines at the Y are even better! I am 69 years old and working on balance several times a week is important, too.


My Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!

www.sparkpeople.com/blog/blog.asp?po
st=86_pounds_down_marsha_is_one_active
_grandma


 current weight: 0.8  over
5
2.5
0
-2.5
-5
AURA18's Photo AURA18 Posts: 10,914
10/9/18 8:49 A

My SparkPage
Send Private Message
Reply
emoticon

Edited by: AURA18 at: 1/9/2019 (07:04)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,871
10/9/18 6:11 A

My SparkPage
Send Private Message
Reply
Motivation to exercise is not an issue for me. Injuries have been. I can trace all weight gain and loss to periods of injury or non injury. That said Iím in recovery mode right now. I struggle to get to 10,000 steps every day, but I manage most days. I stretch and do physical therapy routine for 60 minutes. Lilly, my big young hound doggie is my walking buddy. Iíve worn out a Polar, a Fitbit and a garmen and just got myself an Apple Watch for my birthday. Love racking up the stats. Swimming is my favorite exercise. Living near lakes and ponds is heaven. Iím looking for a decent indoor pool for winter. Alas, that is not so easy. But Iím happy keep walking.

Edited by: QUEENOTHEFOREST at: 10/9/2018 (06:12)
Mary

Cape Cod and Western Massachusetts

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


 current weight: 148.0 
176
165.5
155
144.5
134
KRISZTA11's Photo KRISZTA11 SparkPoints: (135,285)
Fitness Minutes: (224,613)
Posts: 5,546
10/9/18 3:42 A

My SparkPage
Send Private Message
Reply
Day 9 task is to create an exercise plan - and dr. Beck lists many advantages of planned and spontaneous exercise.

It is important to start small and build it up gradually if you are new to exercise.
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.

Please share your thoughts here!

Planning makes it easier - 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.

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: 10/9/2018 (03:45)
Kriszta

Goal weight:
57 +- 1 kg /// 125 +-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


409 Maintenance Weeks
0
105
210
315
420
KRISZTA11's Photo KRISZTA11 SparkPoints: (135,285)
Fitness Minutes: (224,613)
Posts: 5,546
10/9/18 3:42 A

My SparkPage
Send Private Message
Reply
Idgie, that's a very smart plan!
Starting small and building up gradually is the best way, it maximizes the likelihood of consistence, and minimizes risk of injuries and exhaustion.
You will become stronger week after week!
emoticon

Kriszta

Goal weight:
57 +- 1 kg /// 125 +-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


409 Maintenance Weeks
0
105
210
315
420
INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
7/9/18 11:58 P

Send Private Message
Reply
The spontaneous exercise I'm going to do is: Get up and move whenever possible -- for example, don't have my assistant take something to another department for me, but do it myself.

The planned exercise is: 10 minutes of either aerobics or ST during my SparkTime every evening, 7 days a week. I'm coming from a long period of no exercise at all, so I'm starting off small.

Idgie
Southern California (Pacific Time)
My food log: www.drmcdougall.com/forums/viewtopic
.php?f=52&t=58758


 Pounds lost: 42.0 
0
13.75
27.5
41.25
55
KRISZTA11's Photo KRISZTA11 SparkPoints: (135,285)
Fitness Minutes: (224,613)
Posts: 5,546
6/21/18 2:44 P

My SparkPage
Send Private Message
Reply
Wow, that's a lot of physical activity - good for you!
emoticon

Kriszta

Goal weight:
57 +- 1 kg /// 125 +-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


409 Maintenance Weeks
0
105
210
315
420
TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,654
6/21/18 9:31 A

My SparkPage
Send Private Message
Reply
Day 9
Exercise Plan
Scheduled exercise: I ride an recumbent bike 4-5 days a week. I strive for 24 minutes and 6 miles. I do have RA and my knees are bone on bone and sometimes that determines if I ride and how far. I do PT stretches and I also have incorporated a few sparks videos. I have free weights, resistance bands and a stability ball.

Spontaneous... Does helping husband through the shower and daily routine count. Believe me it is a workout!!!


Striving for strength and balance in mind, body and spirit!!

-Christi


 Pounds lost: 54.0 
0
25
50
75
100
MICH_1234's Photo MICH_1234 Posts: 34
5/7/18 8:40 A

My SparkPage
Send Private Message
Reply
Day 9 is a good one for me. I enjoy exercise ... but the extra weight makes it more difficult than it needs to be.

Currently, I
> Walk / run 3 x week (Week 4 of Couch-to-5K)
> Strength train 2 x week
> Walk for many errands
> Occasionally walk our dog

I'm adding
> Regular morning dog walk
> Weekly softball game once the season starts in a couple of weeks


37F 5'3" SW: 190lb CW: 173lb GW: 130lb


 current weight: 173.0 
190
175
160
145
130
AURA18's Photo AURA18 Posts: 10,914
5/7/18 7:50 A

My SparkPage
Send Private Message
Reply
emoticon Krista for links, exercise flowchart is cool. I work-out at home and the gym. Also spontaneous movement if I am sitting more than 30 minutes.

Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
JMARIES51's Photo JMARIES51 Posts: 3,104
4/12/18 8:26 P

My SparkPage
Send Private Message
Reply
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.




 Pounds lost: 30.0 
0
14.5
29
43.5
58
KRISZTA11's Photo KRISZTA11 SparkPoints: (135,285)
Fitness Minutes: (224,613)
Posts: 5,546
3/21/18 3:52 P

My SparkPage
Send Private Message
Reply
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:
57 +- 1 kg /// 125 +-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


409 Maintenance Weeks
0
105
210
315
420
MARITIMER3's Photo MARITIMER3 SparkPoints: (232,825)
Fitness Minutes: (137,395)
Posts: 9,710
3/21/18 1:42 P

My SparkPage
Send Private Message
Reply
BECK Day 9 - choose an exercise programme. My two favourite exercises are walking and swimming, so that will be my cardio. Iíll swim at least twice a week and walk inside or outdoors at least 4 times a week. I donít 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?

Gail
Southern Ontario, Canada
Eastern Time Zone


 Pounds lost: 24.2 
0
10.5
21
31.5
42
KRISZTA11's Photo KRISZTA11 SparkPoints: (135,285)
Fitness Minutes: (224,613)
Posts: 5,546
3/11/18 5:53 A

My SparkPage
Send Private Message
Reply
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:
57 +- 1 kg /// 125 +-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


409 Maintenance Weeks
0
105
210
315
420
GOCALGAL's Photo GOCALGAL Posts: 5,051
3/10/18 8:53 A

My SparkPage
Send Private Message
Reply
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

APHORNE's Photo APHORNE Posts: 336
3/10/18 12:57 A

My SparkPage
Send Private Message
Reply
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...)

 Pounds lost: 21.0 
0
15
30
45
60
SUSAN_CDN's Photo SUSAN_CDN Posts: 534
3/9/18 10:11 P

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

 Pounds lost: 3.4 
0
2.25
4.5
6.75
9
CAREBEAR635's Photo CAREBEAR635 Posts: 3,381
3/9/18 8:14 P

My SparkPage
Send Private Message
Reply
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

BLC 40 Determined Desert Tortoises Captain and BLC-Admin Team
BLC 39 Admin Team
BLC 39 Determined Desert Tortoises - Captain
BLC 33-38 Determined Desert Tortoises - Captain
BLC 29-32 Determined Desert Tortoises - Co-Captain
BLC 28 Determined Desert Tortoises



 Pounds lost: 13.4 
0
27.75
55.5
83.25
111
1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 26,647
3/9/18 7:26 P

My SparkPage
Send Private Message
Reply
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

Ron G.

ďThose who are happiest are those who do the most for others.Ē Booker T. Washington
36BEATRICE's Photo 36BEATRICE Posts: 2,591
3/9/18 7:25 P

My SparkPage
Send Private Message
Reply
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: 36BEATRICE at: 3/9/2018 (19:28)
Rachel



Total SparkPoints: 29,958
25,000
26,249
27,499
28,749
29,999
SparkPoints Level 14
WARRIORSUE's Photo WARRIORSUE Posts: 3,799
3/9/18 6:34 P

My SparkPage
Send Private Message
Reply


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?

Sue

The Devil whispers, "you cannot withstand the storm".
The Warrior replies, "I AM the storm".

by Anonymous


 current weight: 147.2 
151
149.5
148
146.5
145
LINDAINALABAMA's Photo LINDAINALABAMA SparkPoints: (77,248)
Fitness Minutes: (67,585)
Posts: 5,382
3/9/18 4:01 P

My SparkPage
Send Private Message
Reply
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

Lindainalabama
Central Time Zone

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

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


 current weight: 235.0 
248
243
238
233
228
DIROB57's Photo DIROB57 Posts: 2,902
3/9/18 1:48 P

My SparkPage
Send Private Message
Reply
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 recorded lifetime weight (non-pregnant): 03/12/2015 - 165.5 lbs

2017 Goal Weight: 137 lbs - Met that goal & entered maintenance for the LAST time on 11/10/2017

2018 Goal Weight: 132 lbs (+/- 3%)
2019 Goal Weight: 132 lbs (+/- 3%)









87 Maintenance Weeks
0
25
50
75
100
IMEMINE1's Photo IMEMINE1 Posts: 8,369
3/9/18 12:25 P

My SparkPage
Send Private Message
Reply
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
Lehighton, Pa
BLC 27-to-40
Powerful Prism Panther team
W,J,R&G
Golden Phoenix
Focus....Eat right & keep moving!!
Eastern time




 current weight: 0.0  under
5
2.5
0
-2.5
-5
SUZYB53's Photo SUZYB53 Posts: 524
3/9/18 12:18 P

My SparkPage
Send Private Message
Reply
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.


 Pounds lost: 16.4 
0
5.25
10.5
15.75
21
CHIGGERCANE's Photo CHIGGERCANE Posts: 827
3/9/18 10:09 A

My SparkPage
Send Private Message
Reply
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.


 Pounds lost: 8.0 
0
4
8
12
16
SUSAN_CDN's Photo SUSAN_CDN Posts: 534
3/9/18 10:06 A

My SparkPage
Send Private Message
Reply
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.

 Pounds lost: 3.4 
0
2.25
4.5
6.75
9
SUSAN_CDN's Photo SUSAN_CDN Posts: 534
3/9/18 9:59 A

My SparkPage
Send Private Message
Reply
Thanks Seriouslim! I will check Miranda out....sounds good.


 Pounds lost: 3.4 
0
2.25
4.5
6.75
9
KRISZTA11's Photo KRISZTA11 SparkPoints: (135,285)
Fitness Minutes: (224,613)
Posts: 5,546
3/9/18 7:34 A

My SparkPage
Send Private Message
Reply
TWEETYX2, I loved your blog, what a brilliant historical overview - and a good plan for the present.
emoticon

Kriszta

Goal weight:
57 +- 1 kg /// 125 +-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


409 Maintenance Weeks
0
105
210
315
420
TWEETYX2's Photo TWEETYX2 Posts: 2,071
3/9/18 6:31 A

My SparkPage
Send Private Message
Reply
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 
228
220.75
213.5
206.25
199
KRISZTA11's Photo KRISZTA11 SparkPoints: (135,285)
Fitness Minutes: (224,613)
Posts: 5,546
3/9/18 4:00 A

My SparkPage
Send Private Message
Reply
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:
57 +- 1 kg /// 125 +-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


409 Maintenance Weeks
0
105
210
315
420
MTN_KITTEN's Photo MTN_KITTEN Posts: 7,771
3/3/18 4:42 P

My SparkPage
Send Private Message
Reply
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.


 current weight: 215.5 
260
231.25
202.5
173.75
145
Page: 1 of (5)   1 2 3 Next Page › Last Page »

Report Innappropriate Post

Other Beck Diet Solution General Team Discussion Forum Posts

Topics:
Last Post:
12/8/2018 12:22:19 PM
3/30/2019 7:43:53 PM
4/1/2019 7:27:06 PM



Thread URL: https://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x10071x8655010

Review our Community Guidelines