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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 579
11/10/19 10:38 P

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Exercise is not for weight loss as Krista says,

It is for everything else, strength , happiness, heart health, feeling great.

I choose only to exercise now with what makes me smile.

Zumba
clogging
ice skating
dancing
walking
gardening
cleaning my house
anything to keep me moving.


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


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GOCALGAL's Photo GOCALGAL Posts: 5,176
11/9/19 8:22 P

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Exercising was easy on vacation and usually is easy for me at home. But since returning it has been challenging to get it all going again. I no longer teach water aerobics but fortunately still teach one yoga class each week . I am giving myself credit as I am finally back on track with my step average, yoga at home and my ST. I also have exercises given to me by the Dr. to do for my knee replacement surgery. They are lengthy and boring as can be but I do them

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

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

Winning is Not Quitting

THE_FAE's Photo THE_FAE Posts: 751
11/8/19 10:39 A

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THIS is my challenge. I don't even want to go on a walk. I find excuses all the time to not exercise. walking is the one thing that doesn't require me to not have an excuse (but I sure can make one) ... now it's cold. why don't I just get a step board and up and down?

I don't know why I rebel with this. there IS NO CHOICE!

last night I was going to do yoga and my daughter walked in and I got easily distracted. I think I need to set a reminder for 10 minutes of something and build. maybe that is what I need to do.

I am a maker of things ... I make natural handmade soaps/body care, toxin free nail polish & botanical perfumes ... And a fiber artist who weaves textiles & spins yarn obsessively. Pack leader to 6 dogs, 1 cat & an assortment of humans.

www.faeriemadesoaps.com


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KBEHNKE81's Photo KBEHNKE81 Posts: 17,175
11/8/19 8:13 A

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I usually make a 3-item to-do list each day. Admittedly, there are days when I only get one done. However, that ONE is exercise. I put it on my list. I do it. Every day. As of yesterday, I have a 2,250 streak going; I have exercised in some way every day since September 10. 2013. I started with a minimum of 10 minutes, which eventually I increased to 20. Some days I do much, much more. Other days I get in just the minimum 20.

I do a variety of activities - strength training, running, walking (a lot of walking), yoga, biking, hiking, WATP, etc. On days when I spend a significant amount of time doing some strenuous household or yard chore I might count that as my daily exercise if I PLANNED to do it, and if I'm very tired from it. Best example - an hour of snow shoveling. Now, *that's* a workout.

Key for me;
1) Have a default. If I can't decide what to do, I spend 20 minutes walking either outside or on my treadmill. That way I take indecisiveness out of the equation. I can usually manage an easy walk even if I'm not feeling very well. If walking is too much, I will do some very gentle yoga.
2) Audio books. They've been a game changer. If I'm listening to a really good book, an hour of walking is like no time at all.

You don't have to be an Exerciser to get in some valuable, healthy activity. Maybe you don't fancy yourself an Exerciser, but maybe you can become a Walker. Mind set!

Keep moving!!


Edited by: KBEHNKE81 at: 11/8/2019 (13:57)
**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.


KRISZTA11's Photo KRISZTA11 SparkPoints: (142,300)
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11/8/19 3:06 A

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Hi dear Team,
Day 39: Keep Up With Exercise

While the role of exercise is minor compared to eating well,
it gives us the physical well being and balance, and the sense of being in control we need to keep going.

What are you thinking?
Please share here!

I have followed my daily exercise plan ever since I joined SP in 2011.
It makes me happy and confident. Knowing that I did something good for myself encourages me to eat well too.
I'm NOT doing it for weight management. I do it to feel good, to be strong, flexible and balanced.
Without exercise I feel lazy, bored and grumpy.
Exercise is a shortcut to feel good about myself - after all, we all try to lose weight to feel good about ourselves. Adequate exercise offers this good feeling at any weight.

I find decreasing or increasing exercise has no effect on my weight.
On routine days I just do my meal and exercise plan and maintain my weight.
On non-routine days, both my eating and exercise are different - and effects of eating are way larger than effects of exercise.
Example:
1.on vacation, I usually walk, swim, hike, bike... a lot more than normally, up to 3-4 hours a day. I do my best to eat well, still I always gain weight.
2. when I was on a 10-day meditation retreat, I sat all day, exercise was strongly discouraged, only slow walking was allowed. I spent all my free time walking, about 90 minutes. There were only 2 meals, no dinner. I did my best to eat enough at breakfast and lunch, still I lost a lot of weight. In fact,m this was the only time in my life that I was away from home and lost weight!






Edited by: KRISZTA11 at: 11/8/2019 (03:28)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


445 Maintenance Weeks
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115
230
345
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MARITIMER3's Photo MARITIMER3 SparkPoints: (247,055)
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4/15/19 9:36 P

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Day 39 - Exercise

- generally speaking, I do not like exercise.
- I often make excuses not to exercise
- the exercises I like best are gardening, walking, swimming and playing with Aria
- I commit to exercising 30 minutes/day, 6 days/week
- I feel better after I exercise.

Since I started writing my work plan (to do list) and my food plan each night, I'm exercising more regularly because I want to be able to check it off the list. Years ago I read that when you put "exercise" in your appointment book, you were more likely to actually do it. I think this accomplishes the same thing.


Edited by: MARITIMER3 at: 4/15/2019 (21:55)
Gail
Southern Ontario, Canada
Eastern Time Zone


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PMEYHAUS's Photo PMEYHAUS Posts: 204
4/9/19 6:01 P

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I've found that daily exercise has become even more important now that I'm maintaining. And fortunately, I've found that I love the exercise program I've settled on these past two years (after losing 50 lbs), so it's likely to stay a lifelong habit. I like the variety offered by fast trail walks 3-4 days per week; strength training classes at the gym 3 times per week; swimming laps twice a week; and a long, strenuous hike or snowshoe or kayak trek once a week.

Pam
Pacific time zone

“Tell me, what is it you plan to do with your one wild and precious life?” - Mary Oliver

"Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway." - Earl Nightingale


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TOWHEE's Photo TOWHEE Posts: 6,872
4/9/19 1:07 P

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I walk every day, usually outside.
It is my time to reflect on what is going on in my life.
It is a time to create solutions for the problems that I am currently facing.
It is a time to plan or explore new ideas.
It is a time for my three buddies - me, myself, and I.


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AURA18's Photo AURA18 Posts: 11,215
4/9/19 10:15 A

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Day 39 Keep-up with exercise: daily cardio and ST 3-4x / week
Spontaneous exercise Anytime ~ * ~ Anywhere ~* ~ Barefoot

Science of Earthing u.nu/3mcb u.nu/cg4q Infographic u.nu/nouw
Health Benefits u.nu/cods u.nu/j8dw u.nu/tpv2
emoticon NoExcuses u.nu/0xez Fitness u.nu/orp7 50 Tips u.nu/53jh
Speed-up WL - squats u.nu/httpsunu0xez & u.nu/421y
Get Motivated to Work Out u.nu/yp-i
Choosing a Walking or Running Route u.nu/t7u09

Edited by: AURA18 at: 3/25/2020 (16:36)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
JUNEPA's Photo JUNEPA Posts: 14,514
4/9/19 12:44 A

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I love exercising. Too bad losing weight is 80% nutrition and 20% exercise, as it is much easier for me than the nutrition side. While it is not directly as big a factor in weight management, it is a huge factor in fitness, delay of aging and disease due to aging and psychological satisfaction.

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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JMARIES51's Photo JMARIES51 Posts: 3,105
4/8/19 5:34 P

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Exercise for me is really important. I like to keep my body moving as much as possible and as I get older I know if I stop for even one day, the next day gets so much harder to get going.

Also, as I lose weight I can feel how different my body feels, how it moves, how it reacts. I think this is totally because of keeping moving. Also, muscle helps burn fat and I want all the help I can get.




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ICANINSIGHT's Photo ICANINSIGHT Posts: 23,858
4/8/19 9:45 A

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Exercise to keep your body strong.

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




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HAPPYSOUL91's Photo HAPPYSOUL91 Posts: 61,682
4/8/19 9:43 A

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I feel exercise is important. Of course we must feed our bodies food that help not hinder us. But daily exercise is great for my muscles, ligaments and bones.

I have experienced positive feedback by walking 6.5-7.0K steps on a daily basis. It also is a great way for me to clear my head.

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

One day I won't be able to do this, but today is not that day

Carol
Southern CA - Pacific time


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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,300)
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4/8/19 2:31 A

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Hello dear Team,

today is Day 39: Keep Up With Exercise

While the role of exercise in Weight Loss is minor compared to eating well,
it gives us the physical well being and balance, and the sense of being in control we need to keep going.

What are you thinking?
Please share here!

Exercise is important!
It is also important to start easy and increase gradually.
If it is too hard and too unpleasant, we cannot keep it up in the long term.
It is better to do 10-20 easy minutes for many years than do 1 hour every day for a week and then quit!
Exercise makes us stronger week after week.
I love my exercise, it is at the top of my priority list, and I do it first thing in the morning, before breakfast. If I can't I'm grumpy and low on energy.

emoticon

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


445 Maintenance Weeks
0
115
230
345
460
AURA18's Photo AURA18 Posts: 11,215
2/8/19 10:17 A

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Keep-up with exercise: daily cardio and ST 3-4x / week
Gym - strength training, swimming, stretch, hot tub and sauna
Home - ST with kettlebells and aerobic routines
Spontaneous exercise * Anywhere * Anytime!
~ ~ Daily activities - squats, lunges and counter push-ups while cleaning
~ ~ ~ Leaving car at home, hiking to stores and visits with friends
Work-out before breakfast
emoticon
Exercise rules that change after 50 u.nu/qum2 u.nu/jdqf
Cardio or weights first? (depends on goals) u.nu/undh u.nu/skco
Stretching routine after cardio for better flexibility u.nu/o9zj
New: rebounding emoticon simply bouncing on cushioned floor or yoga mat
Improves immunity draxe.com/trampoline-workout/

New fitness articles u.nu/phae

Edited by: AURA18 at: 4/9/2019 (09:06)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
BECKIKORN's Photo BECKIKORN SparkPoints: (9,462)
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12/27/18 10:13 A

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I think I have a good handle on the importance of exercise. A few years ago, I discovered running and it has really helped with my weight loss goals. On some days its really hard to get started. There is always an excuse I can find. But, I remember how much it helps me reach my goals. I also remember, as this chapter points out, I always feel good once I get started and especially when its done. The sense of achievement and natural endorphins is always a big boost.

Becki

broadcasting somewhere near the middle of Texas


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GOCALGAL's Photo GOCALGAL Posts: 5,176
11/9/18 6:49 A

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Exercise is something that always makes me feel better and I almost always enjoy it. Although there are times when all I want is to become a couch potato. Having a set weekly schedule of teaching 3 water aerobic and 1 yoga class, daily tracking my steps and on my off days doing either ST, gardening, biking all help me to meet my fitness goals.

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

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

Winning is Not Quitting

ALIHIKES's Photo ALIHIKES Posts: 5,985
11/9/18 1:45 A

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I normally enjoy exercise (walking, hiking, swimming, yoga, gym circuit, Zumba). But I DO have to (sometimes) do motivational talk to get myself to do the minimum. Sometimes the minimum is walking in place plus light weights while watching the nightly news.



Alison


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CD23403922 Posts: 2,713
11/8/18 11:06 P

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Finally found a gym I really like, and it's making the exercise thing lots easier!

SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,527)
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11/8/18 4:42 P

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I love exercise. I do know, however, that it is the eating I need to keep an eye on rather than the exercise.
Keeping up with yoga right now. I've only made it to one swim, though. I need to re-think how I do that as my foot is too tired on the days I initially planned.


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


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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,300)
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11/8/18 7:41 A

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Hello dear Team,

today is Day 39: Keep Up With Exercise

While the role of exercise is minor compared to eating well,
it gives us the physical well being and balance, and the sense of being in control we need to keep going.

What are you thinking?
Please share here!
Thank you for everyone who already posted - I'm late because I'M on a business trip and had to leave at 6 am : )

Exercise is important!
It is also important to start easy and increase gradually.
If it is too hard and too unpleasant, we cannot keep it up in the long term.
It is better to do 10-20 easy minutes for many years than do 1 hour every day for a week and then quit!
Exercise makes us stronger week after week.
I love my exercise, it is at the top of my priority list, and I do it first thing in the morning, before breakfast. If I can't (like today) I'm grumpy and low on energy.

emoticon

Edited by: KRISZTA11 at: 11/8/2018 (07:43)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


445 Maintenance Weeks
0
115
230
345
460
QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,892
11/8/18 5:53 A

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I really appreciate the way Beck describes the cognitive process her client went through and the steps she needed to take to change her thinking. I have gotten off track several times since I began reading Beck in 2015. Each time was triggered by an injury that stopped my exercise program. Eventually I managed to get back on track as I am now. And I never regained all the weight I first lost because of the combination of diet, exercise and CBT. Right now I am still recovering from an injury but I am well on my way to my best weight. And it feels great.

Mary

Cape Cod and Western Massachusetts

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


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KRISKECK's Photo KRISKECK Posts: 1,239
11/7/18 9:54 P

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I love to exercise but with my long commute, I get stressed for time and it's the first thing to go. The suggestions in the book are good, even for people who like and are used to exercise. Make it a "no choice" thing, remind yourself of the benefits, make sure it's some thing you enjoy doing. For me, it's an important part of taking care of myself and reducing stress. I can do this!

Kristin
Maryland USA
Eastern Time Zone

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




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CD22518161 Posts: 3,881
11/7/18 8:08 P

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Rachel, this is for you:

Exercise: The Blood Type Diet recommends exercises based on your blood type. For instance, it suggests yoga or tai chi for type As, and vigorous aerobic exercises like jogging or biking for up to an hour a day for type Os.



CD22518161 Posts: 3,881
11/7/18 8:06 P

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I really do enjoy exercise now. I am motivated enough to run three times per week.
I still don't like it, but I know that it's efficient for calorie burn and I am also happy that I have a healthy body that CAN run.

This week I added a tiny bit of weight training. I also love my Spin bike. I am finding more and more that even when I feel I could take a rest day... I really prefer not to ! I am certainly not overtraining, I'm not hurting myself, I'm spacing my runs out well.... so I'm happy to exercise.
I really think that my Fitbit has been so pivotal in this lifestyle change, I love it !!

GODS_SERENITY's Photo GODS_SERENITY Posts: 4,310
11/7/18 6:31 P

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I'm keeping up with my workouts. I feel so much better when I do it. On days I don't feel like it I push myself and feel so awesome after.

Debbie

2020 is my year to reach goal and STAY there. No going back. With God nothing is impossible.


I can do all things through Christ who strengthens me.
Philippians 4:13


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AURA18's Photo AURA18 Posts: 11,215
11/7/18 5:12 P

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Keep up with Exercise!
Gym - strength training & swimming.
Home - ST kettlebells & cardio with daily activities - squats, lunges and counter push-ups while cleaning. Leave car at home & backpack to stores.
emoticon emoticon emoticon
10 Full Body Gym Exercises u.nu/ekya
Progressive routines: High-reps-vs-Low-reps bit.ly/2hCB0AQ
Post-workout nutrition to build lean muscles bit.ly/2KmWbUP
Climb Ev'ry Mountain youtube.com/watch?v=jvDFoF9sfQA
Active recovery u.nu/yosi Prevent training injuries u.nu/7f13

Edited by: AURA18 at: 2/8/2019 (10:17)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
911BRAD's Photo 911BRAD Posts: 9,473
10/1/18 7:52 A

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Some good reminders and inspiring posts here.

Monday: Headed out for some Cardio this morning and will follow it up with a bit of Strength Training.

This is a high-stress week for me, I really need to work on my sleep cycle. Eating cleaner and keeping up with the activity should help.

Have a strong day Beck Champions!

BRAD (Central Standard Time)
COOKING WITH FAMILY
TEAM KETO


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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,300)
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9/21/18 8:00 A

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emoticon
Physical therapy is so powerful, enjoy!

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


445 Maintenance Weeks
0
115
230
345
460
COMEBACKKID12's Photo COMEBACKKID12 Posts: 5,340
9/20/18 1:35 P

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Hello:)) currently I am going back to my bodyweight exercises, they're physical therapy exercises. I read somewhere that if you want an exercise program, go see a physical therapist! And for good reason. They strengthen the body rehabilitate it when it is injured or damaged or weak. I've stopped cardio a bit because ive been running out of time and it's always best to get it in earlier in the day for me. I used to do it at night, but I've got evening priorities now. Plus I'm getting a bit bored with the one cardio exercise. I need to change it up. I usually do step aerobics and elliptical machine.

"All our dreams can come true if we have the courage to pursue them." Walt Disney

Teddy Bears Spring 5% Challenge 2019
comebackkid12
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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,727
8/13/18 12:33 P

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Day 39: Keep up with Exercise!

Exercise is in the NO CHOICE category for me. I do have to tell myself "oh well" and just do it.

Considering I was recovering from a knee injury and using a walker 8 months ago, I think I am doing incredibly well. I am trying to ride recumbent bike 3-4 times a week. I am not completely compliant every week but I am working on it.

I have RA and do have some pain and inflammation that I do have to deal with. Some days are better than others and I also have asthma that I have to be aware of. These are not excuses but realty and I am striving to do my best to manage health issues and still maintain scheduled exercise. I hope that the more weight I loose the less pressure my knees will have to endure. RA is an autoimmune disease and I know it is not going to completely just disappear however, exercise is one of the best things I can do to help manage symptoms.

Spontaneous exercise... I am the primary health care giver to my husband and now have a 7 week old puppy that I am attempting to house break. Lots of 10 minutes mini workouts!!!

CD23403922 Posts: 2,713
7/28/18 12:26 A

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Day 39: When I find myself resisting exercise, I'll:

* Just do 10 minutes
* Park farther away from work
* Make extra sure my food is clean
* Do something fun that moves my body

JMARIES51's Photo JMARIES51 Posts: 3,105
5/16/18 6:19 P

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I love exercising and moving my body, so this is not a problem for me. It is my stress reliever and also, I have dogs, so it is just part of our life to take long walks. Last year I had 2 operations so that I could be even more active, so there is no way I am going to jeopardize my health by not exercising.




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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (176,143)
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4/9/18 11:03 A
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For 6+ months I walked 60 minutes 5x a week ... and then poof, sat on my laurels.

Last week I got back up and put in 20 minutes 5x. This week I will increase that.

I felt amazing when working out so I definitely want to get back to it.
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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DIROB57's Photo DIROB57 Posts: 2,924
4/8/18 5:58 P

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I do a lot of walking outside on our road. Usually, my neighbor and I walk several mornings a week, but I walk on my own if she can't....it's a good stress reliever and I like it! I generally keep my fitbit humming.

I could make excuses for why I don't do my strength workouts like I should, but I'd just be whining. Yes, I am busy and off my schedule bc we are having our upstairs remodeled and my son is sleeping in my 'home gym' area right now but I can still get around his makeshift bed to get to the fitness equipment though it's a little less convenient. I guess walking is my default exercise.

Last week, I divided up a strength workout over the course of the week and focused on pushups one day, squats one day, bent over rows the next, etc ...I figured I could MAKE time to do at least that...and I did! I was planning to do as many squats as I could using a 25# kettlebell, but I finally quit at 30 reps because I hadn't hit failure yet! I DEFINITELY didn't used to be able to do that!

emoticon emoticon emoticon

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%)









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SUSAN_CDN's Photo SUSAN_CDN Posts: 750
4/8/18 10:28 A

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I bought a Fitbit a few months ago. Started in January doing 7,000 steps a day and gradually increased. My goal is set at 10,000 steps a day, but I walk an average of 16,000 to 18,000 steps a day. I'm in a Fitbit Mon to Friday Challenge with family and sometimes I walk 20,000 to 25,000. I did just over 25,000 on Friday. It has become a habit now to go for a 45 minute walk after breakfast, a half-hour walk on my lunch at work, and a 45 minute walk after dinner. I just bought a treadmill and that helps get my steps in when the weather is bad or I only have 15 or 20 minutes at a time. I'm limited as to type of exercise I can do because I'm 68 and have joint issues. I plan to start adding some light hand weight exercises and gradually increase. A year ago I couldn't walk more than 10 minutes without pain...I've come a long way. I give myself credit for that. Mirande Esmonde-White book Forever Painless, Lasting Relief Through Gentle Movement, is proving helpful to keep knee joint pain at bay. I just bought this book recently, at the suggestion of a BDS team member, and I am looking forward to learning more exercises to help with pain. Starting slow, gradually increasing, having an exercise schedule and being accountable (family challenge), were the keys for me that helped me make walking into an automatic habit.

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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 32,576
4/7/18 10:53 A

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Exercise is not an issue for me. Generally, I get at least 60 minutes of cardio, 5 days per week. Additionally, I do yoga, Pilates and weight training. Generally, I rest on the weekends but mange a minimum of 30 minutes of physical activities. The challenge for me is getting enough rest/recovery and avoiding injury as I get older.


Ron G.

“Those who are happiest are those who do the most for others.” Booker T. Washington
36BEATRICE's Photo 36BEATRICE Posts: 2,741
4/3/18 9:44 A

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I am still struggling to find what type of cardio I can do, that does not have a rebound effect on me. At first it energizes me, and after a few weeks I get exhausting fatigue. I am 71 now, but it was the case already in my twenties, when i was (younger and) at a healthy weight.

Some of the discussions I have read on Sparks make me wonder if it has something to do with blood type ....?

Rachel



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06SARAHLIZ's Photo 06SARAHLIZ Posts: 776
4/3/18 9:21 A

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I found that I can't rely on myself for motivation, so I've been working out with a personal trainer for the last 3 years. I started with 1x a week and then I moved up to 3x a week. I am much stronger than I was when I started and I am a lot more confident in my abilities.

I struggle to get exercise in on the days when I am not with my trainer - I used to live in a neighborhood that was very walkable but now I find myself taking the bus to get everywhere. I am going to try different types of exercise in the next few weeks so I can find something that I really enjoy.

SarahLiz



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JUNEPA's Photo JUNEPA Posts: 14,514
1/20/18 7:22 P

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Fortunately, I love to exercise.
Sometimes I don't like to do specific exercises that are good for my weak spots, like lower back, flexibility in general and strength training, but I love walking and hiking and the cardio exercises and being outside and not being sedentary. I rarely get less than 150 minutes of exercise a week. It is helpful that my part-time job is not a desk job, it is farm work, so I don't sit, I walk around and do some lifting, although with our modern technology, a lot less lifting than I did 30 years ago, I have been working on our farm part or full time since I was 8, so more than 50 years since I started, although I did take time out for post-secondary studies and when my children were small.

If I want to improve what I am already doing, I think sticking to a development program would be an improvement. Once I have planned it, it is sometimes hard for me, I rebel against facing a regimented exercise, even when I know that when I follow a plan, I can improve my fitness in terms of race times, cardio efficiency etc. Sometimes it is fun to follow a plan. Most of the time it is fun just being active. It is kind of like eating strategies, when I am actually in a competition, I regret I didn't train better.

Edited by: JUNEPA at: 1/21/2018 (19:29)
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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SUZYB53's Photo SUZYB53 Posts: 591
12/1/17 7:52 A

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I am giving myself credit for the fact that I’ve worked exercise into my life. 5 years ago I was in a diabetes prevention program that taught us that the important thing is to keep moving - and that it all counts. Now I switch up my plan if I get bored after five months going to the gym or running or whatever.

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


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BMASSIE3 Posts: 43
11/18/17 9:07 P

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This one is a problem for me although I'm doing better and really making an effort to exercise. I have yoga in the morning on my plan, lately I've substituted raking leaves when the weather has been nice, great work out.

From Beck’s list:
-Read ARC twice
-Ate sitting and mindfully some of the time, and gave myself credit.
-Monitored fullness after each meal and if I could take a walk.
-Walked 90 minutes today and gave myself credit.
-Stayed on plan, Gave myself credit.
-Have planned my meals and snacks for tomorrow in Spark Nutritional Tracker and gave
myself credit.
-Read my “It’s Not Okay,” “Get Back on Track” and “Believe IT” response cards and gave myself credit
-I’m focusing more on exercise and making sure I have a 180 minutes a week.



GOING-STRONG's Photo GOING-STRONG Posts: 7,129
11/9/17 10:20 A

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Day 39 - Keep up with Exercise

In my "past" life, exercise was practically non-existent for me. When I was working full-time, I tried to do at least 20 min each morning on the elliptical 3 or 4 days a week, however I never embraced doing it. I knew that consistent exercise had to be part of the program; but like Claire in Beck's Chapter 39; I didn't see myself as an exerciser. In 2008, in addition to my morning 20 minutes I started doing a slow jog for 30 minutes on the mini trampoline over my lunch hour and then another 30 minutes at home in the evening while watching TV. As a Spark Member I was encouraged to exercise and read articles to keep me motivated. I came to realize that I needed to add some strength training, and for my birthday my girl friend got me an "in-home" personal training session. I worked with the trainer who put together a simple strength program for me. It was at that point that I "turned the corner" and came to embrace exercise. I think the key is having a well rounded program that you like and it needs to be long enough so that endorphins kick in. I now take classes at the gym 5 days a week; run or walk 5 miles 5-6 times a week; and run a half marathon every month. I have remained consistent with exercise for almost 10 years now and feel that the habit is established for life. People now view me as athletic... which given my past is really quite funny!

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon


Rhonda
Seaside, Oregon

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


 Pounds lost: 80.7 
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KBEHNKE81's Photo KBEHNKE81 Posts: 17,175
11/8/17 11:09 P

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I just logged my 1,521st consecutive day of at least 20 minutes of planned exercise. My exercise plan is the same as it was in my November 2016 post. I could copy it here because it's all still true, but you can scroll down a little bit - about 15 posts - and find it if you're curious.

I do it all without a gym, enjoy a variety of activities, modify when necessary, take an easy day when needed, but do something every single day.

At the moment Kiddo #2 is home for a couple months and is a great workout partner and motivator.

Edited by: KBEHNKE81 at: 11/8/2017 (23:10)
**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.


MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (176,143)
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11/8/17 1:41 P
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WOW ... when the student is ready the teacher WILL come.

Exercise is King. Nutrition is Queen. Put them together ... and you have a kingdom. ~Jack LaLane

I must exercise.
I must exercise.
I must exercise.
I WANT to exercise.
I WANT to exercise.
I WANT to exercise.



Cat

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


 current weight: 222.0 
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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,300)
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11/8/17 3:38 A

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Exercise is important!
It is also important to start easy and increase gradually.
If it is too hard and too unpleasant, we cannot keep it up in the long term.
It is better to do 10-20 easy minutes for many years than do 1 hour every day for a week and then quit!
Exercise makes us stronger week after week.

Wrote a blog about my experience:
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6429307


Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


445 Maintenance Weeks
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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 579
6/28/17 8:38 P

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I have always enjoyed getting out. I love to walk.
The only thing I think I could really work on in this chapter is lifting weights.
I hate lifting weights. It is something that I think that I really need to like better as it is very good for bone health.

plan: I will lift weights 3 times a week.


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


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BOWDIDDLE's Photo BOWDIDDLE Posts: 1,898
5/6/17 6:35 A

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Day 39 Keep Up with Exercise

I'm thankful I have, for most of my life, been an active person. Then I got Lyme disease:0(
It has become a chronic condition that I'm learning to work with. I am no longer letting the "rough days" win over how I perceive my life. I'm !kind to myself when I need to be, and for me...that's a big deal! I owe this change to Beck team and other sparkers who are over-comers emoticon

My passion is riding Buttercup, however I do more walking than riding emoticon

I'm striving to create a habit of using 5 lb hand weights in the morning when I get up.
emoticon


"Being Challenged in life is inevitable, being defeated is optional"
~Roger Crawford~


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AURA18's Photo AURA18 Posts: 11,215
4/9/17 2:38 P

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Keep up with Spontaneous exercise! Anywhere * Anytime
Walking outdoors is my favorite u.nu/q3r6 u.nu/gqud
Planks bit.ly/1JzYNrr Dance bit.ly/2y7kqOd Kegel u.nu/esf6


Edited by: AURA18 at: 2/7/2019 (14:24)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
GOING-STRONG's Photo GOING-STRONG Posts: 7,129
4/8/17 10:10 P

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Day 39 - Keep up with Exercise

In my "past" life, exercise was practically non-existent for me. When I was working full-time, I tried to do at least 20 min each morning on the elliptical 3 or 4 days a week, however I never embraced doing it. I knew that consistent exercise had to be part of the program; but like Claire in Beck's Chapter 39; I didn't see myself as an exerciser. In 2007, in addition to my morning 20 minutes I started doing a slow jog for 30 minutes on the mini trampoline over my lunch hour and then another 30 minutes at home in the evening while watching TV. As a Spark Member I was encouraged to exercise and read articles to keep me motivated. I came to realize that I needed to add some strength training, and for my birthday my girl friend got me an "in-home" personal training session. I worked with the trainer who put together a simple strength program for me. It was at that point that I "turned the corner" and came to embrace exercise. I think the key is having a well rounded program that you like and it needs to be long enough so that endorphins kick in. I now take classes at the gym 5 days a week; run or walk 5 miles 5-6 times a week; and run a half marathon every month. I have remained consistent with exercise for almost 10 years now and feel that the habit is established for life. People now view me as athletic... which given my past is really quite funny!


Rhonda
Seaside, Oregon

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


 Pounds lost: 80.7 
0
20.75
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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 32,576
4/8/17 7:55 P

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Physical activity has been an active part of my life for many years. I always been active in sports since childhood. There was a time when I was sedentary- getting bog down with "life." But now, I get depressed when I can't get my workout done. However, for the last few years all I did was run and walk. Now I trying to change my routine and add a some diversity into my exercise routine. My hope is that this change will help me break through this plateau.

Ron G.

“Those who are happiest are those who do the most for others.” Booker T. Washington
YESICAN61's Photo YESICAN61 Posts: 728
4/8/17 3:56 P

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This is a big one for me. I was quite active when my children were younger with biking running and lots of walking. Then I became very ill and was hospitalized for 6 months. As it was a lung problem that put an end to my fitness for quite awhile. Then as I wrote in a previous blog I became very active about 7 years ago for a period of about 2 years. Unfortunately I let life get in the way and here I am back to being spectacularly unfit.
Well this week I joined the gym in town. I am still working on getting my knee to be less painful so for now am cycling. I did get a brace though and I am going to go for a walk today and see how I do. Next week I will find my way around the weight room.
It feels good to get moving again and I have a response card to remind me. It says MOVE!!

Any time spent creating is time well spent!





 current weight: 306.8 
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CHIGGERCANE's Photo CHIGGERCANE Posts: 928
4/8/17 2:14 P

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Keep up with Exercise. I am working hard to get back to where I used to be. I used to have a set schedule and I was fairly consistent. Then a few years ago I was so busy at work that exercise was the first thing to go...bad choice! I am doing much better, but still room for improvement. I try to do (at a minimum) at least 15 mins of SOMETHING everyday. Making a commitment to do exercise - and living through on my commitment to myself!

Deb
Changing my life 1 step at a time.


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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (176,143)
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4/8/17 9:40 A
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I have hit my stride with walking an hour 5 times a week. This has greatly increased my ... mental clarity!!!!

I started out slow and easy so I would stay with it.

Make sure to adjust the size of your exercise clothing as you lose inches and pounds. I got a bad case of chafing / jock itch. Just sayin'.
emoticon

Cat

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


 current weight: 222.0 
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231.25
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WALKMAMA's Photo WALKMAMA SparkPoints: (37,240)
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4/8/17 8:22 A

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I do best when I keep active. For me that means a lot of walking. I like to find trails to walk/hike whenever we can. Through the Beck readings, I have set a goal to stay active throughout the day, even if I am at work. It is a great stress-reliever. I can do better by remembering to talk a short walk at lunch or for a break.

Monica

Central Time Zone
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,300)
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4/8/17 6:06 A

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Exercise is a major source of joy in my life.
This was not always the case, I was like Claire in this chapter: I was sedentary, hobbies were TV, internet and reading ; )
Now my hobbies are walking, hiking, running, yoga and dancing.
This did not happen overnight, I started with small dumbbells, stability ball and stationary bike, easy at the start, adding things gradually when my routine felt too easy.

Starting easy is important - we want to do this for the rest of our lives, no need to push too hard.
We get stronger week by week, till we reach our optimal fitness level.
Pushing too hard leads to sabotaging thoughts, and may lead to burn out, exhaustion and injury.

Edited by: KRISZTA11 at: 4/8/2017 (06:07)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


445 Maintenance Weeks
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115
230
345
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IAMAUNTYEM's Photo IAMAUNTYEM Posts: 6,716
2/16/17 2:02 A

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I've always been physically active -- ADHD will do that for a body. 8-)

8-)
AuntyEm
SoCal
Pacific Time Zone
______________________________
NEVER FORGET


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JEANKNEE's Photo JEANKNEE Posts: 22,789
11/12/16 11:50 A

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This is not something I've been physically able to do since the injury emerged on March 13, 2015. It's been nearly 2 years and has been a grueling recovery. The pelvic fracture was diagnosed in June 2015 and in October 2015, I was told to expect at least 2 years before any semblance of normal returned to my exercise routine. They're right.

Normal for me was what most would likely call very active. I was averaging 35 miles a week of combined walking, hiking and running. I don't know that my body will ever be able to tolerate that level of activity again. In fact the level of activity is likely what caused my pelvic fracture. What caused the fracture remains unknown. No falls. No trauma. Suspect injury likely occurred well before I was left unable to walk.

I am happy to say that I have been able to walk 4 days a week since late June 2016. I've been advised NOT to exceed 4 days of weight bearing exercise per week. This includes walking which means daily walks are out of the question for me. I don't know how many times I asked them, waking too? They'd look at me with their faces saying, "Yes, Jeanne. How many times do we have to tell you. Yes, EVEN walking." They'd politely respond, "Yes. No walking more than 4 days a week." I'd sigh.

So, I'm doing what the body will tolerate. It's been rough for me. I like to move. So, keeping up with exercise is not a challenge for me. My challenge will be not doing too much.

Jeanne
Pacific Time

Max Lifetime Weight, 211
SP Start Weight, 206.8
Maintaining since June 2014
Initial Goal Weight, 144
Current Goal Weight, 120

"Believe me, your body has the ability to restore itself to perfect health, once you eliminate the foods and other forces that prevent it from healing." ~ Steven R. Gundry, MD

"I'd like to dispel once and for all the myth that any single diet approach works for every individual." ~ Peter J. D'Adamo, ND


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KBEHNKE81's Photo KBEHNKE81 Posts: 17,175
11/10/16 12:15 P

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I just logged my 1,158th consecutive day of at least 20 minutes of planned exercise.
I enjoy just about any kind of physical activity and love to get super sweaty and worn out. I don't go full-bore every day, though, or I would get hurt. Walking is my go-to, because it takes virtually no preparation, and I have familiar routes all over the city that I know are 20 or 30 or 45 or 60 minutes. I mix in WATP, rollerblading, HIIT, strength, kayaking, tennis, zumba, elliptical, yoga, running, soccer, biking, just about anything. I do not belong to a gym.

There was a time a few years ago where I became a body at rest that tended to stay at rest. I was worn out from some challenging life situations and felt I couldn't muster the energy even to put on my shoes. I committed to 10 minutes a day something/anything. Often that was one of the short Spark videos. I didn't even have to put on shoes if I didn't want to. That small commitment primed the pump and eventually led to a commitment to working out a minimum of 20 minutes per day, and here I am at Day 1158. My average daily exercise time increased to 45 minutes, and now hovers around 55 minutes per day. Of course there are days where I only have time for the minimum 20, but on nice summer days I might get in 90 or even more.

I look forward to my exercise time every day, and I would be gloomier than Eeyore without it.

**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.


KRISZTA11's Photo KRISZTA11 SparkPoints: (142,300)
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11/9/16 2:34 P

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Making exercise a daily routine and getting to love it - this is something I learned when I joined SP in 2011, and I haven't missed a day ever since, because it makes me feel good.
Sometimes I only do yoga, or a walk, but I get back on schedule as soon as possible.


Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


445 Maintenance Weeks
0
115
230
345
460
JEANKNEE's Photo JEANKNEE Posts: 22,789
11/9/16 1:43 P

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The past 20 months have been extremely challenging following my pelvic fracture. Recovery has been particularly slow. But, not unexpected. I was advised to expect it to take at least 2 years before any semblance of normal returned. The pelvis remains unable to tolerate activity that will elevate my heart rate. I continue to do what the pelvis will tolerate. Right now that is gentle walking and stretching. I've managed to get a 19 week streak going with 4 walks/week. I've been advised not to do more than 4 days per week of weight bearing exercise, which means daily walks are not an option for me and may never be an option for me again.

Thankfully, I've managed to maintain my weight through this challenging recovery period. Nutritional adjustments were made immediately and I continue to make them as circumstances dictate.

Jeanne
Pacific Time

Max Lifetime Weight, 211
SP Start Weight, 206.8
Maintaining since June 2014
Initial Goal Weight, 144
Current Goal Weight, 120

"Believe me, your body has the ability to restore itself to perfect health, once you eliminate the foods and other forces that prevent it from healing." ~ Steven R. Gundry, MD

"I'd like to dispel once and for all the myth that any single diet approach works for every individual." ~ Peter J. D'Adamo, ND


302 Maintenance Weeks
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80
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SWEDE_SU's Photo SWEDE_SU Posts: 6,931
11/9/16 5:34 A

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exercise is the easy part for me too, it has been part of my life for so long - ever since i couldn't lose the last of the baby weight after my daughter was born, thirty years ago. the one exception was the period when i started working at the computer - which is also when i gained the 50 lbs that i have since lost. but i need to motivate myself for strength training - i seem to have slipped up there...

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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JUNEPA's Photo JUNEPA Posts: 14,514
11/9/16 2:12 A

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Exercise is a strong point with me. Although it wasn't 10 years ago and for about 20 years. In the beginning of getting back into shape, it was fun to see improvement, to see running times come down, to see rowing times come down, to see swimming times come down, to see my hiking endurance improve, to solve my knee problems, to solve my hamstring problems. I am getting older, and I have been exercising for a while, so there are not too many more areas physically I will see improve, in fact with aging, they will deteriorate. But fighting to improve small areas of fitness is still fun. This is maintenance for fitness at my age (58).

With weight loss until I get to goal weight, it is fun to see the pounds go down, but there will come a time when they don't go down any more, and I will reach maintenance for weight. I am looking forward to that but see how will potentially be less fun than seeing the numbers go down.

This chapter doesn't quite apply to me like the others do. I use the inverse motivations here.

rather than "Use the same techniques to motivate yourself to exercise that you used to motivate yourself to diet"

it is "Use the same techniques to motivate yourself to diet that you used to motivate yourself to exercise"

I can give myself credit for a job well done with exercise. It's not perfect, there are days I feel lazy and skip my planned workout for that day, but there are many more days that I do as much and more than my plan for that day. And I love it. Love the endorphins. Love feeling goooooooood. Love training for and being able to participate in competitions of running, indoor rowing and swimming (well swim legs of short format triathlon relays with DH (run) and another friend (bike) )

I better stop, I could go on for a while yet about how much I love being physically active.

Edited by: JUNEPA at: 11/9/2016 (12:57)
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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JSPEED4's Photo JSPEED4 Posts: 1,701
5/1/11 5:09 P

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I like the 10 minute cardio videos and also waking about 20 minutes at a time. And I joined the 5% Challenge!

J. Speed Eastern Standard Time, UTC/GMT -5
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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (373,247)
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I'm an avid exerciser at this point in my life. I just took up running. So this chapter is one for me to file in the back of my mind in case I ever have challenges that make me revert to my old couch potato ways.


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

www.sparkpeople.com/blog/blog.asp?po
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ANUSCHKA9's Photo ANUSCHKA9 Posts: 6,638
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I have always been a good walker. I've recently started running and have made a commitment to do the videos from the New You Bootcamp. This should ramp up my exercise enough to help with weight loss.

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LEEGWYN's Photo LEEGWYN Posts: 3,048
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what's pickle ball?

exercise 5-6 times weekly bike, swim zumba dance

Watch your thoughts; they become words.
Watch your words; they become actions.
Watch your actions; they become habits.
Watch your habits; they become character.
Watch your character: it becomes your destiny.


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ANNANN63's Photo ANNANN63 Posts: 2,241
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I was a couch potato even as a child until 20 years ago. Now I exercise. I have had times when I didn't do much for a while, but basically I always get back to it and do it routinely.

I did make a big mistake and stop doing weight work for a long time. I am getting back to it-started with 10 minutes 3 times a week. Now I usually do 20-25 minutes each session. I doubt I will ever do much more than 30 minutes at a time but that is enough. As long as I do it 3 times a week regularly, it will keep me strong.

My exercises of choice are walking and pickleball with biking when the weather cooperates. I am working on changing my thinking about exercise. I am learning to love it.

Annie
Central Florida-EST


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LEEGWYN's Photo LEEGWYN Posts: 3,048
11/20/09 6:33 P

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so true!!

Watch your thoughts; they become words.
Watch your words; they become actions.
Watch your actions; they become habits.
Watch your habits; they become character.
Watch your character: it becomes your destiny.


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CINDILP's Photo CINDILP SparkPoints: (261,814)
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Working at keeping up with exercise even though can't do it at the rate I was before. Something is better than nothing.
Cindi

Cindi
Iowa
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LEEGWYN's Photo LEEGWYN Posts: 3,048
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at first it was hard for me. but i forced myself nad it became routine. i had foot surgery in april anmd my foot still hurts. i am not quitting.

Watch your thoughts; they become words.
Watch your words; they become actions.
Watch your actions; they become habits.
Watch your habits; they become character.
Watch your character: it becomes your destiny.


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JOSEPHINE1231's Photo JOSEPHINE1231 Posts: 2,245
10/4/09 11:34 A

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Exercise has always been tough for me. And strength exercise was even harder. A year ago I read the Jorge Cruise book, "8 minutes in the morning"... He advocates a simple routine, every morning, alternating upper body with lower body, and then take Sunday off.

Because of neck problems and arthritis, I had to fool around with the routine and make one that works for me. But it is the closest I have ever come to finding a way to get strength into a routine.

By the time I finish my routine and add the warmup and stretching, it usually takes about 15 minutes. However, on the days that I don't want to do it, I just tell myself I can do anything for 8 minutes!! Once I get started, it is okay.

Jo

One pound at a time, one day at a time.

Jo
Kansas City, MO

Come visit me at the Last Timers!!

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LEEGWYN's Photo LEEGWYN Posts: 3,048
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i just exercise daily. no execuses.

Watch your thoughts; they become words.
Watch your words; they become actions.
Watch your actions; they become habits.
Watch your habits; they become character.
Watch your character: it becomes your destiny.


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NANCY-'s Photo NANCY- Posts: 7,548
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I have class at the pool 4 nights a week and walk with a friend twice a week. I'm trying to change and make myself do some indoor workouts at home so when it gets colder I will not have an excuse.

Expect Success

*´¨)
¸.•´¸.•*´¨) ¸.•*¨)
(¸.*Stress comes from focusing on problems,
........relief comes from focusing on solutions.

Reward yourself for behaviors, not results.
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Most of the people I know who exercise regularly see it like brushing their teeth. There is no choice, it's done daily, and it as much of a priority as anything else - even with family problems and busy calendars.

I think this is the main issue for me. I have lived a lifetime where exercise was not a daily routine. My habit is not to exercise. We all know how difficult it is to change habits.

I think on people who exercise as part of daily life to motivate me to keep going and do something.

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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
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I completely believe that God healed your asthma; He can do ANYTHING! You are determined to be healthy so I know you'll stay with it. Good for you!

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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PURPOSEPOWER95's Photo PURPOSEPOWER95 SparkPoints: (116,631)
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EXERCISE USUALLY COMES EASIEST TO ME. MY MOTIVATOR IS MY ON GOING HEALTH CHALLENGES. TWO OF WHICH ARE ASTHMA AND DIABETES. NO NEED TO MENTION THE OTHER ONE. TWO IS ENOUGH. GOD IS MY STRENGTH SO I AM NOT WORRIED. MY DIABETES IS CONTROLLED BY EXERCISE AND DIET. SO EXERCISE HAS BEEN A PART OF MY LIFE FOR A WHILE.

I AM INTERESTED IN CHANGING MY EXERCISE OPTIONS IN THE NEAR FUTURE. BECAUSE OF MY ASTHMA I DON'T EXERCISE OUTSIDE AND AT TIMES STAMINA IS A ISSUE. BUT I PRESS ON. MY ASTHMA IS CONTROLLED NOW BY MEDICATION AND PRAYER. I HAVE NOT BEEN QUITE ABOUT THIS. SINCE TAKING CHRIST AS SAVIOR MY SYMPTOMS OF ASTHMA HAVE ALL BUT DISAPPEARED. I WOULD COME CLOSE TO SAYING THAT I AM HEALED. BUT STILL I WANT TO BE WISE IN THIS AREA.

WHEN I FIRST BEGIN DOING WALK/AEROBICS I COULD BARELY DO 5 MIN WORTH. NOW I CAN DO TWO MILES. (DON'T LET THE TITLE WALK/AEROBICS FOOL YOU) LESLIE CAN WORK YOU HARD . SOMETIMES IT INVOLVES HAND WEIGHTS/STRENGTH TRAINING. SO SHE REALLY KICKS THINGS UP.

I HATE STRENGTH TRAINING AND FOR A WHILE I STOPPED. BUT I KNOW THE BENEFITS OF IT ESPECIALLY FOR DIABETES AND OVER ALL TONING. VERY IMPORTANT FOR MENOPAUSE AND PERI-MENOPAUSAL LADIES LIKE ME. PREVENTS BONES LOSS. SO I HAVE STARTED DOING A SET OF 6 EXERCISES AND I WILL ADD TO THEM LATER. STARTING OUT SLOW WITH THIS.

GYM SCENE IS NOT FOR ME. I HAVE TRIED IT. YUCKO!!!

MY WALKING PARTNER FELL SICK AND COULD NOT EXERCISE ANYMORE. SHE IS STRUGGLING STILL. THAT KINDA THREW ME OFF FOR A WHILE A COUPLE YEARS AGO. I GOT SORT OF USED TO WALKING WITH HER. BUT I KNOW THAT DIABETES DOES NOT STOP SO NEITHER COULD I. REALITY CHECK, I HAD TO PULL MYSELF UP AND PRAY AND KEEP GOING. I EXERCISE DAILY ON MOST DAYS. I CALL MY PRAYER/WALK PARTNER WEEKLY JUST TO KEEP A CHECK ON HER AND GET MUCH NEEDED ENCOURAGEMENT FROM HER.

Edited by: PURPOSEPOWER95 at: 10/8/2008 (09:11)
THOU SHALT NOT BE AFRAID FOR THE TERROR BY NIGHT, NOR FOR THE ARROW THAT FLIETH BY DAY; NOR FOR THE PESTILENCE THAT WALKETH IN DARKNESS; NOR THE DESTRUCTION THAT WASTETH AT NOONDAY...THERE SHALL BE NO EVIL BEFALL THEE, NEITHER SHALL ANY PLAQUE COME NIGH THY DWELLING.

PSALMS 91:5-6;10

A Righteous man falls seven times ...God will pick him up.


Pat from the east coast


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
4/22/08 10:40 P

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Our routine becomes very comfortable, but we need to trick our bodies by changing sometimes. I know I need to get back to my strength training!

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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CHIAPOWER SparkPoints: (0)
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4/14/08 9:22 P

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Keeping up with exercise hasn't been too hard for me. I have a basic walking and yoga schedule which I look forward to.

But maybe it's time for me to kick it up a notch. I remember 2 years ago, I tried training for a walking marathon and the pounds rolled right off.



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MAZZYR's Photo MAZZYR Posts: 9,224
11/21/07 9:47 A

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Quoting Dr. Beck:

"Use the same techniques to motivate yourself to exercise that you used to motivate yourself to diet."

"Once I accept that exercie has to be a permanent part of my weight-loss program, dieting will be easier."

I have taken steps to increase my exercise and have been willing to use weights. The pedometer is a great tool to remind me to move, and it actually motivates me.

When I find myself resisting exercise, I'll remind myself that exercise is essential to my overall health.

Edited by: MAZZYR at: 1/10/2008 (13:05)
Mazzy


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
10/7/07 6:07 P

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Glad you liked the chart and everyone is using it. I really liked the "month-at-a-glance". I am really working at making exercise consistent. This can help us stay accountable!

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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SANDYKEYS's Photo SANDYKEYS Posts: 96
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Sandy, I love the exercise chart. I'm going to do my best to use it everyday. I'm also starting to wear my pedometer again to count my steps. I forgot how hard it is to do 10K steps per day.
I HAVE TO EXERCISE! I SHALL EXERCISE. I'm shouting that to myself. I have to...........

Thanks be to God, I am achieving my goal!

5 years ago my weight was 292. I've been off and on diets since then until I found SparksPeople.
Now I'm getting back to were "I" want to be, 165#.
I discovered the book "The Beck Diet Solution" by Dr. Beck. Her book, which uses Cognative Therapy, is helping me to adjust my mind to think like a thin person. When I can convince my mind, my body will follow.


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MOM2TWO!'s Photo MOM2TWO! Posts: 218
10/5/07 12:20 P

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I will make your exercise thread a sticky topic. When my day gets busy, I typically drop my exercise. So I get in a holding pattern weight wise up two then down one lb because the exercise needs to be consistent. For me it needs to thought of like the NO CHOICE card. It's not optional. The book says I cannot expect to lose and keep the weight off if I don't exercise regularly.

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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
10/4/07 2:38 P

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I always start to feel really fat when I'm not exercising too! Things relax!!

I'll set the thread up tonight and see if I can have it made into a sticky topic. I'm at work now and not supposed to be checking in with you.

Later! Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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SANDYKEYS's Photo SANDYKEYS Posts: 96
10/4/07 11:20 A

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It's so good to hear that I'm not the only one who puts exercise toward the bottom of the priority list. This is definitely one of my flaws that needs attention. I'm at another plateau now and I'm sure it's mainly due to lack of exercise since I've been tracking my eating and I'm doing real well with that.
The thread idea that you mentioned might help put it before my face to show me that I have to "move it." emoticon emoticon

Thanks be to God, I am achieving my goal!

5 years ago my weight was 292. I've been off and on diets since then until I found SparksPeople.
Now I'm getting back to were "I" want to be, 165#.
I discovered the book "The Beck Diet Solution" by Dr. Beck. Her book, which uses Cognative Therapy, is helping me to adjust my mind to think like a thin person. When I can convince my mind, my body will follow.


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
10/4/07 5:45 A

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Unfortunately whenever I get busy my exercise program is the first thing to go. I try not to let it go for too long, but sometimes there is too much to get done in a day and I have to skip my exercise. I would love to get so consistent that I cannot skip; that hasn't happened yet.

On another spark team I'm on we started a thread where you post once and then edit that post all month and list your exercise there. It's pretty cool because you can easily see what you're doing. Should we start a thread like that here?

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
9/30/07 8:52 P

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How's your exercise program going? Do you need to reaccess your routine?

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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