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SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,527)
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3/10/20 4:15 P

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I jog. Currently building up to a half marathon. But, I want to add in some swimming as an alternative, and for when I get injured.

Day 5: no iPad at bedtime
no unplanned sugary snacks: I managed this today.

I have a thought that tells me it's okay to eat sugar because I am training so hard. I need to rework this thought: Regardless of how much exercise I do, I still need to eat sugar in moderation because too much sugar is bad for my body.

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


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SUZYB53's Photo SUZYB53 Posts: 591
3/10/20 8:44 A

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I've been absent, but will jump back in. My current exercise plan is about twenty minutes of strength/flexibility plus one-to-two hour walking. This is what I am currently doing. Longterm, I might want to change the walking to more vigorous aerobic exercise, given how much time the walking takes.

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


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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 32,764
3/10/20 7:11 A

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Day 9 - Select and Exercise Plan

My exercise plan is to get at least one hour of low impact cardio/aerobic exercises (elliptical or stationary bike) per day 5 days a week, yoga and pilates at least once a week. It's consistent with what I'm currently doing. An alternative to the cardio/aerobic, I plan a long walk or hike once per week.

Edited by: 1DAY-ATA-TIME at: 3/10/2020 (07:12)
Ron G.

ďThose who are happiest are those who do the most for others.Ē Booker T. Washington
ALIHIKES's Photo ALIHIKES Posts: 6,021
3/10/20 2:07 A

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My exercise plan includes a mix of activity, big I always do a minimum of 30 minutes daily and at least 5 hours a week. Normally, my chosen exercises include hiking with friends, snowshoeing or cross-country skiing during winter, fitness classes at the gym, and strength training

Alison


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JUNEPA's Photo JUNEPA Posts: 14,569
3/9/20 5:56 P

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Day 9 - Select and Exercise Plan

Abridged version

I like to exercise, love cardio, like but have to push through strength training.

My plan is

Sunday - long walks, hikes, swims or hikes - depends on the weather and what I feel like - at least 4 hours of exercise of single or combinations of the above
Monday - walk with my BFF - swim with my bro and another friend
Tuesday - hike with friends and our dogs
Wednesday - swim with by bro and another friend - short afternoon hike with a good friend
Thursday - Tai Chi with bro and sis,
Friday - Swim, Strength training with bro and sis and some other friends
Saturday - long walk or hike at least 2 hours


I need to add at least one more day of ST.
Since last year I have added wearing a weight vest while I do household chores and if I do 2 hours or more with my 12 pound vest, I add 30 minutes of activity to my Spark tracker.


Detailed version for mostly my own benefit, so I think through and plan

I need to add at least one more day of ST. Sunday would probably be the best day and I would do it at home, rather than driving to the gym. The other days I only go swimming on the days I already need to go to town for other things as well.
Since last year I have added wearing a weight vest while I do household chores and if I do 2 hours or more with my 12 pound vest, I add 30 minutes of activity to my Spark tracker. It is a passive way to get more exercise minutes. Household chores by themselves, unless it is heavy cleaning or high-speed cleaning is not enough for Spark activity minutes in my opinion. But at least 2 hours of regular housework I feel justified to add 30 minutes. Also when I work in the barn, it is not heavy work with all the automation we have, but is chores that need attending to like feeding milk or grain to the calves (the forage feeding for the rest of the animals is automated), washing milk buckets, hosing down the robot milking stations. I usually record 30 spark minutes of farm work for 2 hours of chores. If I straight shovel sawdust for bedding stalls, that is heavier work and I record that equal to the time I spend doing it.
I love to exercise. I love cardio exercise, have to push through to do strength training, even though I know it is very good for me. I try to get 120 minutes of exercise per day, especially when I am part of a 5% challenge. I usually don't get the whole 120, but it is rare that there is a day that I get less than 30 minutes. I have changed my exercise a bit since last year, as I have 2 new health condition-setbacks, not major ones, but ones that require a change in fitness strategy. The first is a foot condition, Morton's neuroma, pain and tenderness on the ball of my right foot, so I can't run or stationary row and I have to be careful how I put pressure on my foot when I bike. The second condition is pelvic organ prolapse, in my case bladder, so I also have pelvic floor exercises to do every day, which I didn't list above. They take about 20 minutes and I have not made them a daily habit yet. Last year I went walking with my brother, this year we are swimming in the winter months, but plan to do hiking and walking when the weather gets better. I am training, as I do every year, for a 400 meter swim in June as the swim leg of a triathlon that DH (run) and another friend (cycle) do every year. I usually swim from December to June at least 3 times a week. I miss running, but, oh well, I don't want to damage my body. I may recover from the Morton's neuroma as I had it about 3 years ago and did recover and return to running.

TO DO LIST

I am not doing all the trek 100% this round. I am reading what I did the last times and I am reading what my team mates are doing and I am skimming the workbook and book (mostly reading the highlights). I am reading my ARC 2x, but not doing the rest of the cards. I do want to plan my schedule and menu the day before, so will do this on my TO DO LIST

- I have read my ARCs 2x
- tomorrows meals
lunch - home-made whole grain buns with cheese and sliced meat
supper - fish, potatoes, green salad

schedule
morning hike with dogs and friends
morning house maintenance routine
make bread dough and put in oven to rise to bake for lunch
afternoon - continue working on tax paperwork and spend an hour cleaning the house and do some gardening and finish pruning the pear and apple trees

Edited by: JUNEPA at: 3/10/2020 (14:46)
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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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,892
3/9/20 5:11 P

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For the last 6 weeks I have had my idea of exercise heaven. Swim laps half hour every day. Outdoors. Walk 10k steps daily. Tomorrow I fly back to cold country. My local pool is closed for renovations and we had a storm over the weekend so conditions may be slippery. Bring out the cleats which I havenít needed in the last 4 years. Iíll figure it out because I am leaving 8 pounds in Florida that I arrived with and that is motivation.

Honestly that is the least of my worries at the moment. I am armed with cleaning wipes, home made hand sanitizer, and face mask which I plan to use even if they donít help much. At least it will remind me to keep my hands off my face. It seems flying is a germ assault even in normal times. Send me luck Beckies.

Mary

Cape Cod and Western Massachusetts

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


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FUNLOVEN's Photo FUNLOVEN Posts: 2,819
3/9/20 11:52 A

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DAY #9 EXERCISE PLAN

I am pretty set in my fitness plan. I belong to the YMCA and treated myself a few years ago to using a Personal Trainer that I see once a month. While I am here in Florida I have not been dedicated to my ST routines, but have been having fun trying out the many different classes they Y here offers. I did, however, bring my ST plans with me to use when needed. I also am getting in some extra walking while here. At home in Michigan it is cold and snowy so walking outside (which I love) is difficult.

Here is my usual fitness routine (as posted on my Spark Page):

Monday - Eliptical/Walk
Tuesday - ST
Wednesday - Eliptical/Walk
Thursday - ST
Friday - Step Class
Saturday - Choice
Sunday - Yoga

No matter what I my goal is Spark Guy's 10 minute rule which I have been a bit lax on with the onset of winter. Planning to get back to it!

To-Do List -

To do list:
I read my Advantages Response Card at least twice - Only read x1
I read other Response Cards as needed - Nope
I ate slowly, sitting down, noticing every bite Most of the time - lounged in front of TV for snack
I gave myself credit when I engaged in helpful dieting behaviors Some of the time - could have done better at this
N/A I did at least one spontaneous exercise today
N/A I investigated the possibilities of a planned exercise program
N/A I scheduled exercise time in my appointment book
emoticon I did planned exercise - Opted for a walk on the beach with DH today instead of a class at the Y

Note: I am o.k. with times that I need to be flexible with my fitness plans. It was a nice change to walk with DH. There were some slips in my day that could have been avoided if I had remained focused, but sabotaging thoughts got the better of me. However, I did do several things correctly today - read my ARC once, sat at 3 main meals, measured my food for breakfast & lunch, timed 2 of my meals, drank plenty of water, reported to my Diet Coach, stayed within my SP calorie range. This is hard! Tomorrow will be better because I will stay focused more.


Edited by: FUNLOVEN at: 3/10/2020 (10:27)
Sue

Michigan - EST

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


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THE_FAE's Photo THE_FAE Posts: 754
3/9/20 11:18 A

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ahh, planned exercise, my main challenge for the past year or so.

right now, I'm improving my spontaneous exercising by walking to destinations and even making an excuse to go to a destination that I can walk to. the weather is improving an I'm out walking. my friends and I were meeting for dinner and I said, let's meet at my house and walk to the restaurant. I walked to my accountants to deliver my tax forms. I'm walking to the grocers, the bank etc.i got a pair of shoes that are good for walking and I can slip on and head out the door. if I hadt to sit down and change to walking shoes, I would probably put it off.
I can go pull weeds and vines. theres lots I can do spontaneously.

planned is my challenge.

I can't afford to join a gym or a pool. I loved belly dance classes, but the instructor has no studio and the other studio is in a horrible location where parking is an issue and she is really expensive. I like yoga and it's free and I can do it at home and I forget. I need to really sit down and look at when it would be a good time to schedule it. morning? evening? this needs to really happen. (if you read all my past posts, you'll see that I keep struggling with this) planned exercise.

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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MARITIMER3's Photo MARITIMER3 SparkPoints: (247,463)
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3/9/20 10:50 A

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When I get over-committed with our 4-year-old granddaughter or my volunteer work, exercise is the first thing that goes out the window. I know that I have to take better care of myself, and last week I asked another woman to become Chair of the Outreach Committee at church. Iíve chaired it for the last 10 years except for a 2-year gap, and itís time for new ideas. Iím also pacing myself with Lunch & Learn... I make up the poster, do the media releases, make one of the desserts and help with the set-up but no longer stay for the speaker unless it is one I especially want to hear, and I donít feel I have to help with the clean up.

Now the challenge is to turn the equivalent of the time saved into exercise time for me. My 2 favourite exercises are walking and swimming/aquafit. I could swim on Monday, Tuesday or Thursday mornings or Tuesday/Thursday afternoons. I will choose 2 of these times. DH agreed yesterday to walk with me 3 times/week. I also need to get back using my resistance bands, stability ball and light weights. I will commit to this twice a week minimum.

I have no good excuses for not exercising. I just prefer to watch tv or read. In other words, Iím lazy and itís easier NOT to exercise. I need to give myself a good push.



Gail
Southern Ontario, Canada
Eastern Time Zone


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WALKMAMA's Photo WALKMAMA SparkPoints: (37,276)
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3/9/20 6:15 A

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My planned exercise program is following the video plans by jessicasmithtv.com. I will also add in walking.

I will edit my post at the end of the day to update my checklist

emoticon I read my Advantages Response Card at least twice
emoticon I read other Response Cards as needed
emoticon I ate slowly, sitting down, noticing every bite every time
emoticon I gave myself credit when I engaged in helpful dieting behaviors every time
emoticon I did at least one spontaneous exercise today
emoticon I investigated the possibilities of a planned exercise program
emoticon I scheduled exercise time in my appointment book
__ I did planned exercise

Edited by: WALKMAMA at: 3/10/2020 (05:44)
Monica

Central Time Zone
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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3/9/20 4:42 A

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The day's post (below) is quite long,
so I add my personal notes separately.
I have a moderate but powerful exercise plan that maintains my balance, coordination, flexibility and strength. Back in 2011 I started with stationary biking and mat / stability ball exercises, and that was a huge improvement compared to my sedentary lifestyle.
When I became stronger, I added walking, then running and finally yoga.
I do 30 minutes of yoga every day, right after morning meditation.
After yoga, I do 30 minutes of running or 50-60 minutes of walking, alternating - or 2 hours of gardening.
I do all these before breakfast, and this is a deeply imprinted habit. I love this morning exercise schedule, and I'm grumpy of I have to skip my morning workout due to work obligations. In that case I do at least yoga or a walk after work.

emoticon emoticon I read my Advantages Response Card at least twice
emoticon I read other Response Cards as needed
emoticon I ate slowly, sitting down, noticing every bite Every time
emoticon I gave myself credit when I engaged in helpful dieting behaviors Every time / Most of the time / Some of the time
__ I did at least one spontaneous exercise today
__ I investigated the possibilities of a planned exercise program - I have followed my schedule for years
emoticon I scheduled exercise time in my appointment book
emoticon I did planned exercise



Edited by: KRISZTA11 at: 3/9/2020 (15:23)
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


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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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3/9/20 4:33 A

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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 and experience here!

To do list:
__ I read my Advantages Response Card at least twice
__ I read other Response Cards as needed
__ I ate slowly, sitting down, noticing every bite Every time / Most of the time / Some of the time
__ I gave myself credit when I engaged in helpful dieting behaviors Every time / Most of the time / Some of the time
__ I did at least one spontaneous exercise today
__ I investigated the possibilities of a planned exercise program
__ I scheduled exercise time in my appointment book
__ I did planned exercise

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:
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


446 Maintenance Weeks
0
115
230
345
460
JUNEPA's Photo JUNEPA Posts: 14,569
10/15/19 4:19 P

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Day 9 - Select an Exercise Plan

I love to exercise, I do lots every day of the week. One of my dilemmas is finding a rest day.

Sunday ranges from hiking to biking, running, doing an ST workout at the gym, going for a swim after the ST workout, walking with the dogs at home

Monday I walk for an hour with my BFF and then I walk for half an hour with my brother his friend. My brother is 72 and was in poor health the last few years, last October we started walking 3 times a week for 20 minutes, and he would have to stop twice. Now a year later he easily walks for 30 minutes and we have added some other workouts.

Tuesday I go hiking with the same group of friends, a short morning hike that takes 90 minutes and is 800 vertical feet. A perfect workout for busy people, physically challenging, socially enjoyable, and we have the rest of the day to do other things.

Wednesday I walk with my brother and his friend in the morning. In the afternoon I go hiking with a friend and now we are mushroom hunting as well as hiking as it is mushroom season. Plus Wednesday morning is when we put fresh bedding in the barn, so I shovel sawdust for an hour from 6-7 am.

Thursday I go to Tai Chi with a group that includes my sister and my brother (one of the added exercises)

Friday I go to Strength Training fitness class with my brother and his friend, my sister and another friend. We used to go walking, my brother, his friend and I, before we started going to fitness class.

Saturday could be a rest day, sometimes I go walking with the dogs, which is okay for a rest day.

Right now I am not running because I have a sore foot, but I usually run 3x a week.

When I am training for the swimming event I do every June, I go swimming for the 4 months before the event 3 to 5 times a week.

I like the indoor rower as my indoor cardio machine and I try to row a range of workouts on different days of the week.

I love exercising :)

I have done days in the workbook and am right on track, but haven't been finding time to post them here. I am going to catch up my posts leaving out the Today's To Do List. I believe they are an important drill and I have done them in the workbook, but they take time to type out. I will be back later type them into the daily posts .

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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IMEMINE1's Photo IMEMINE1 Posts: 9,215
10/11/19 9:25 P

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I was getting in at least 10,000 steps a day. I have been sick for 2 weeks and have not been getting my steps in.
I have upped my steps to 12,000 a day but don't always make it. But,now I will do 12,000 steps a day plus yoga. I also will do a strength video (it is a 30 day program)
emoticon


Donna
Lehighton, Pa
BLC 27-to-42
Powerful Prism Panther team
W,J,R&G

Focus....Eat right & keep moving!!
Eastern time




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BCHARIE's Photo BCHARIE Posts: 13,275
10/11/19 10:42 A

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WHeW I got behind here. I like exercise once I am in the throws of it, just getting it going is a tough one. I don't know why. Before I fractured my spin I was an everyday gym, aerobic and weight lifter. I lost my core with the fracture and immobilizing brace. I rehabbed the core but have never gotten back to the stability I had previously. I have been studying to become a certified personal trainer and realize I need to start with stability exercising and work up from there. No time like the present to begin. I will PT myself and develop a stability program.


Charie
Central time zone



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THE_FAE's Photo THE_FAE Posts: 754
10/11/19 9:51 A

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@MONICA1504 I'm not a fan of exercise either. and it's the first thing I don't do and the last thing I want to do.

I was doing okay with some walking and getting my steps in and got up to 7000 a day.
and for weeks now I'm barely getting 5000 with less 7000. I should be increasing and instead it's decreasing. I find excuses. I'm busy. I work from home. the weather. I will do yoga (and I don't). my back hurts, so I won't walk I'll do some yoga (and I don't).

I feel this is one of the MAIN challenges I have with my health/diet (and late night snacking).

So this reading I am going to get back to committing to the 7000 a day and aim for increasing 1000 steps more a day every 2 weeks ... maybe that will be less stress on me ... baby steps.

I am grateful for my Fitbit it does challenge me to try to get my steps in.

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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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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10/11/19 3:30 A

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@MONICA1504 I hear you, it takes time to start to feel the benefits of exercise: more strength and flexibility, better balance and coordination, less pain... and even more time to get to like exercise itself,
It is great you identified several options you can do at home or in your yard.
For me the key to success was starting small, and increase duration/intensity level only when my routine became too easy.
When I was young I hated exercise, especially running. Looking back I think that was because I demanded too much from my body: to go from no exercise to running 30 minutes. No wonder I gave up, my lungs and chest hurt, my legs and side cramped, my heart was racing, I felt weak and helpless,,, it was a detestable experience indeed. Now I Know better and start small : )

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


446 Maintenance Weeks
0
115
230
345
460
MONICA1504's Photo MONICA1504 Posts: 17
10/10/19 11:04 A

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I hate, hate, hate to exercise. One reason is because I'm so large I feel very embarrassed to let anyone see me even try to exercise. But I can do it at my home, and in my yard. Also my hip knee and back give me a lot of problems. I can't do a lot of very physical work. But I do have seated exercise DVDs I could use. So the bottom line is I just don't want to. I know this is a problem I need to take control of, just like portion control and mindless snaking. That is why I'm in this group.

KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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Posts: 5,942
10/10/19 2:39 A

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Thank you for these creative examples, they clearly show exercise can be fun and something to look forward to.
@KBEHNKE81 that's a good point about DEFAULT - we are more likely to actually do exercise, when the decision is "do X or my default?", as opposed to "shall I do anything or do nothing?"
It is an easier decision : )

On most days I do my defaults, that is yoga, then either a walk or a run. I almost always do the yoga part, because I know how much better I feel on days when I do it.
But I'm when I get a chance to swim, bike, dance, kayaking or canopy climbing, I'm more than happy to do these instead of the walk or the run.
If all else fails, I can always walk 10-15 minutes.


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


446 Maintenance Weeks
0
115
230
345
460
KBEHNKE81's Photo KBEHNKE81 Posts: 17,227
10/9/19 7:47 P

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Three things that make my 2,221-day exercise streak possible;
1) 2,221 days ago I committed to exercising at least 10 minutes a day (later revised to a 20-minute minimum). I have not missed a single day - even when travelling or not feeling well.
2) variety keeps things interesting and gives me options if I'm not especially energetic some days. Bedtime yoga; kayaking; walking; meat head weightlifting; rollerblading; WATP, power yoga;the list goes on.
3) THIS IS THE MOST IMPORTANT: I have a default. If I can't decide what to do, I take a 20-minute walk on the treadmill. If I go to the Y with Kiddo #2, our default is 20 minutes swimming plus 20 minutes on the stationary bike. So I KNOW what I'm going to do on days I'm unmotivated and in danger of making a "no decision" decision.

**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.


SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (373,908)
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10/9/19 2:48 P

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I walk the dog 10 minutes every morning. Have a streak of 17 days. He is a puppy and getting stronger. May be able to walk more soon.

Three days a week I run. On Saturday I run with my Galloway group. I run 2 other days a week. I have been running since 2011 and have consistently run for more than 7 of the 8 years.

I have a bad shoulder. I do physical therapy exercises that take me about 20 minutes a day. Since July when given these exercises I have been pretty conscientious. I also have PT for my lower back that typically acts up several times a year. For a while I quit doing the back PT in order to focus on my shoulder. Then my back acted up and now I'm doing both. Need to be more consistent with the back exercises.

Also, I dance on Thursdays. Been doing that for 7 years. Hubby and I ballroom and social dance. There are some line dances, too.

I belong to the YMCA. On Tuesdays I can do Silver Sneakers. I just rejoined and intend to get consistent with these classes. I am also thinking about getting a trainer to help me workout a good overall routine since I can't go to the Silver Sneakers on Thursday because it conflicts with dance.

I wear a Garmin activity tracker and average over 15000 steps per day. Inactivity is not my problem; overeating is. I intend to remain active and increase my PT/strength.


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
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 current weight: 1.0  over
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MARITIMER3's Photo MARITIMER3 SparkPoints: (247,463)
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10/9/19 11:44 A

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My exercise plan is a combination of gardening, walking and swimming.

We need to do a lot of pruning and cleaning up in the garden before winter arrives.

I have a treadmill, and so virtual walks. I am resuming the Camino de Santiago, which I started last winter and then stopped.

I will swim or go to aquafit classes a minimum of twice each week, increasing to 3 times each week once the gardening is finished.

Gail
Southern Ontario, Canada
Eastern Time Zone


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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 579
10/9/19 11:30 A

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This time, I found something better for me for exercise. I only want to exercise when it puts a smile on my face.
So Ice Skating on Mondays,
Clogging on Tuesdays,
a light walk in the evening on Wednesdays,
Thursday is line dancing,
Friday is walking and
Saturday is gardening.Sunday rest

Now that my kids are in high school, I have more time to myself. Time for yourself is very difficult if you have young kids. I know that is a sabotaging thought, but I am thankful to be in this stage of my life for aiding my health.

Best of luck for everyone on this


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


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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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10/8/19 2:15 P

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(posting early for tomorrow, as I'll have to leave very early)
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 and experience here!

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: 3/9/2020 (04:30)
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


446 Maintenance Weeks
0
115
230
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460
GOCALGAL's Photo GOCALGAL Posts: 5,176
9/10/19 8:24 A

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My exercise plan:

Stationary bike 4 times per week
Yoga 1 class, 4 times at home, 5 poses
ST 3 times per week
Steps 7K average

I have a check off list to help motivate me and to keep track.



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

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

Winning is Not Quitting

SUZYB53's Photo SUZYB53 Posts: 591
9/8/19 12:08 P

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Here's my plan-

3 times a week gym with strength circuit; 2-3 miles on tread mill -(- interval run/slow jog)

Alternative days - push ups at home and 5 miles as measured by fit bit.

I know I can do this, although it is hard when I am in a work crunch



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


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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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3/23/19 5:44 A

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Wow, wonderful variety of fitness activities, @MARITIMER3 and @KHALL911 !

Today's SP article is an interview with walking guru Leslie Sansone, her program sounds very helpful!

www.sparkpeople.com/blog/blo
g.asp?post
=10_questions_with_walking_g
uru_le
slie_sansone


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


446 Maintenance Weeks
0
115
230
345
460
KHALL911's Photo KHALL911 SparkPoints: (5,514)
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3/22/19 5:26 P

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I do water aerobics Swimnastics Monday, Wed, and Fridays Tue and Thurs I do strength training and cardio on the machines at the YMCA. Saturday I wear 5lb weights at home and do yoga, chair exercises and strength training and Sunday I rest.

Well done is better than well said.

Kari from Washington PST (Pacific Standard Time) www.poetbay.com/poetHome.php?writerI
d=1266


 current weight: 355.0 
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MARITIMER3's Photo MARITIMER3 SparkPoints: (247,463)
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3/18/19 9:08 P

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I am not good at making myself exercise regularly. I am much better at making excuses not to exercise.

Since I know that I will not lose weight and keep it off without exercising, I have committed to exercising 10 minutes each day to start. This usually means that I exercise 15-20 minutes, but I will force myself to do the minimum every day.

I have a treadmill, and have done virtual walks in the past. The longest was from Lands End, England, to John O Groats, Scotland. I was very proud of myself when I completed that walk, but have not been able to force myself to stick to doing another one since.

I like to swim. I live about 6 blocks from the community pool. If I were to walk to the pool, swim for 30 minutes and walk home, I would be doing really well.

I also love to garden. Right now, though, our back yard has about a foot of snow in the back corners, and everything else is soggy... so it will be a while before I can do much in the garden.

So this day will be a hard one for me to conquer. BUT I WILL DO IT!

My plan will be:

- treadmill Monday, Wednesday and Friday
- ST with resistance bands, light weights Tuesday, Thursday and Saturday
- start walking outside when the ice is gone
- get back to swimming twice weekly

Gail
Southern Ontario, Canada
Eastern Time Zone


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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 579
3/10/19 11:58 P

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I will make a commitment to walk 30 minutes a day. I don't think I can get to 10K a day and I am not sure it I can make that promise to myself, so I will do the 30 and add later.
I also can ride my bike for 30 minutes and I love to garden. I usually lose time in the garden and any excuse to get in the dirt to start digging is a plus.
I don't like gyms anymore because I have to drive there, even though people at the gym are usually good friends and I like to see them from time to time.
Haven't really found a class I love. so If it rains or is bitterly cold, I will stick with the spark videos. They come in different lengths and I can enjoy those because I like the virtual instructors as well.


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


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PMEYHAUS's Photo PMEYHAUS Posts: 204
3/10/19 10:39 A

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Exercise is certainly easier to plan now that I am retired. Fitness and health have become my "job" as I start my 70's.
My exercise program is currently:
Strength, balance & core classes M, W
Aerobics class Tu
Fast trail walks (3-4 miles) Tu, Th - and other days when I have time
Strenuous hike or snowshoe (6-8 miles) F
Swimming laps Sat & Sun, plus planks/core/strength workout Sat
Just do SOME vigorous exercise every day - even if for 10-15 minutes. Aim for at least 10,000 steps a day, no matter what else I am doing. Seize every opportunity for unplanned activity.

Two years ago I had to force myself to walk a mile or two every day. The distances gradually increased - and I started to love it. But I resisted added strength training. Then a friend cajoled me into joining the same gym she belonged to. Then I took ONE strength class (taught with the focus on good form). And gradually got stronger and found I really liked that too. Then started swimming laps twice a week and REALLY loved that! So, whatever your program, DO be sure to do exercise that you like.

Edited by: PMEYHAUS at: 3/10/2019 (10:46)
Pam
Pacific time zone

ďTell me, what is it you plan to do with your one wild and precious life?Ē - 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


 current weight: 11.0  over
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JMARIES51's Photo JMARIES51 Posts: 3,105
3/9/19 10:41 P

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Walking the dog is my main exercise. I get in usually 5000 to 7000 steps, 2 or 3 times a week I workout with barbells and I have a set of floor exercises that I do 2 times a week. When the weather gets warmer I will be walking more.




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SUSAN_CDN's Photo SUSAN_CDN Posts: 750
3/9/19 9:36 P

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12,000 steps a day. Family FitBit Challenge, community Walk-Fit program.

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AURA18's Photo AURA18 Posts: 11,257
3/9/19 8:02 P

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Exercise Plan ~ Daily cardio 1-2 hours + ST 2-3 times /week
Spontaneous exercise after sitting 30 minutes. Interval Training u.nu/pcj2

Learn to Enjoy Exercise u.nu/axoy u.nu/ec7a bit.ly/2rhE3jI
More Motivation u.nu/9bqw u.nu/t6n9 u.nu/9bqw
10 Effective Exercises with a Single Dumbbell u.nu/580i
emoticon Spark guy wrote: Why Weight Loss Is Not 80% Diet and 20% Fitness" -
"ófitness, sleep, stress managementóhave their own amazing benefits, but they also have Crisscross Effects that directly help people make better food choices. So even if food is the primary way to lose weight, this is a vastly better way to increase your odds of making better food choices."
u.nu/hyeightosssot80ietand20
itness


Edited by: AURA18 at: 3/8/2020 (22:38)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
TOWHEE's Photo TOWHEE Posts: 6,876
3/9/19 7:48 P

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My exercise plan:

Morning - 12 minutes walking to get the newspaper
Late morning/early afternoon - 30 minutes walking the neighborhood
Evening - 13 minutes walking to get the mail

One day per week (usually Wednesday) substitute a 60 to 75 minute hike at a park in place of the neighborhood walk

Evening- Thursday through Tuesday - strength training

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THE_FAE's Photo THE_FAE Posts: 754
3/9/19 6:55 P

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I am doing really well with food and nutrition. I already eat clean. I have just had to remove my triggers from my life ... pasta. lots of cheese. butter. half and half cream, nuts esp nut butters. chocolate. none in the house.

but exercise? lawd. I am not a fan. I am trying to move more. but I can't seem to get motivated to work out. walking more steps. when it warms up I'll be more inclined to go on short (15 minute walks).
Currently, I set up the wii balance board and march up and down later at night so I can get my steps in a bit more strenuously. my Fitbit counts it as active minutes.
I have set up for 3x a week planned exercise, but that's the one thing I'm totally slacking on. at this time, walking or wii fit or dvd at home is what is on the agenda.

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


 Pounds lost: 63.3 
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JUNEPA's Photo JUNEPA Posts: 14,569
3/9/19 5:34 P

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

I am pretty happy with my exercise plan and have an active part-time job (working on the family dairy farm).
I am trying to stick to my plans that involve improving my fitness level, but I don't worry too much about them, as I feel I have a good basic level of fitness and activity. Every week I walk a lot, hike, run, swim, strength train, bike, indoor row and do Tai Chi.

I am, in this phase of my life, really trying to improve the nutrition side of my life, as that takes more effort for me to motivate myself to do than exercise does, and after all, weight management is 80-20 nutrition-exercise.

Edited by: JUNEPA at: 3/9/2019 (17:37)
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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YPSARF_ABROAD's Photo YPSARF_ABROAD Posts: 557
3/9/19 3:41 P

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My goal is to be active everyday and do lots of spontaneous exercise: I abolished the use of the elevator (unless I am carrying a lot of weight) and I try to walk to places as much as I can.

I also recently got a pedometer (gift from my boyfriend) and try to walk at least 5000 steps per day.

On top of that I have planned exercise. I aim to exercise 5 days a week for at least 10min.

Current plan
Mon-Wed-Fri I do some strenght training
Tue-Thu cardio

Recently I started doing some yoga videos and from forcing me to do one per week, I suddenly started enjoying it and doing it everyday.
Next Tuesday I'll start a pilates class, so I might have to make some permanent changes to my current plan, but I'll see next week.


Fran
TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,727
3/9/19 3:26 P

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Day 9: Select an Exercise Plan

For the next 8 weeks, I am committed to this challenge. My county has registered teams of six to log miles.The team who logs the most wins a prize and bragging rights for a year. My goal is 20 miles per week, riding my recumbent bike.

emoticon I think starting with small goals is an excellent strategy. Last year I never thought I could join a team challenge.
emoticon I was barely able to ride a mile in 6 minutes. Slow and Steady I was able to increase both time and speed. Now I am logging 5 miles in 20 minutes.

My goal is to ride 5 days a week.

CD14456645 Posts: 8,500
3/9/19 12:43 P

Reply
think "small bits of fitness add up" and I was inspired when I started SparkPeople how the founder had a 10 mins exercise goal ~ I thought, hey, I could do that and joined the 10 mins exercise team... I loved having that "doable" goal...

emoticon recently, I read a tidbit in a little Diabetes magazine that 10 mins of exercise right after meals (think moderate to vigorous) can help reduce the blood sugar hikes & spikes after eating... and I have been working towards doing 10 mins after meals PLUS an intentional time at some point in the day that is longer for some cardio &/or strength movement to help my body get better, stronger...

emoticon and then the other day, I read someone call the little 1 or 10 minute bursts an exercise snack! I like that... and have started using it... time for an exercise snack! and you know, I love snacking, so this has really helped me feel like "yummy" towards exercise! who knew?

KBEHNKE81's Photo KBEHNKE81 Posts: 17,227
3/9/19 11:47 A

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On Sept 10,2013 I committed to doing some sort of exercise every single day no matter what. My minimum goal was 10 minutes at first. I soon bumped my minimum to 15 minutes, and within a year to 20. I can find 20 minutes in any day to exercise in some way.

Last Saturday I hit my 2,000th day on this streak. How have I done it?

I've posted more on my blog.

www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6573667


Edited by: KBEHNKE81 at: 3/9/2019 (14:19)
**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.


OLIA_NA's Photo OLIA_NA Posts: 96
3/9/19 10:35 A

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My exercise Plan:

Yoga - 1-2 times/week
Running - 1-3 times/week
Wake-up Stretches - 7 times/week
Pre/post Lunch walk - 5-7 times/week


ICANINSIGHT's Photo ICANINSIGHT Posts: 23,930
3/9/19 10:29 A

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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




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WATCHMEGO!'s Photo WATCHMEGO! Posts: 4,373
3/9/19 9:58 A

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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: 220.9 
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HAPPYSOUL91's Photo HAPPYSOUL91 Posts: 62,060
3/9/19 9:56 A

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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.

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

Carol
Southern CA - Pacific time


 current weight: -6.0  under
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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (373,908)
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3/9/19 9:29 A

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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: 1.0  over
5
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0
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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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Posts: 5,942
3/9/19 5:22 A

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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


Edited by: KRISZTA11 at: 10/8/2019 (14:16)
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


446 Maintenance Weeks
0
115
230
345
460
CD14456645 Posts: 8,500
1/12/19 1:55 P

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 :)

AURA18's Photo AURA18 Posts: 11,257
1/9/19 7:09 A

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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 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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11/27/18 10:24 A

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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: 217.8 
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CD23815638 Posts: 152
11/25/18 8:15 A

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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: 2,741
10/10/18 7:41 A

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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



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KRISKECK's Photo KRISKECK Posts: 1,239
10/9/18 9:46 P

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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
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We are what we repeatedly do. Excellence, then, is not an act, but a habit.
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ALIHIKES's Photo ALIHIKES Posts: 6,021
10/9/18 9:36 P

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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


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CD22518161 Posts: 3,881
10/9/18 7:07 P

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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!

GOCALGAL's Photo GOCALGAL Posts: 5,176
10/9/18 2:49 P

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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
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But ourselves." unknown

Winning is Not Quitting

SUSAN_CDN's Photo SUSAN_CDN Posts: 750
10/9/18 2:40 P

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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.

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CD23403922 Posts: 2,713
10/9/18 11:16 A

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Krizsta, love that exercise flowchart! Thanks for sharing it.

CD23403922 Posts: 2,713
10/9/18 11:08 A

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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: CD23403922 at: 10/9/2018 (11:09)
SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,527)
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10/9/18 10:49 A

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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


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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (373,908)
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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!!

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AURA18's Photo AURA18 Posts: 11,257
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emoticon

Edited by: AURA18 at: 1/9/2019 (07:04)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,892
10/9/18 6:11 A

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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?


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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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10/9/18 3:42 A

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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:
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


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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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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:
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


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115
230
345
460
CD23403922 Posts: 2,713
7/9/18 11:58 P

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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.

KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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6/21/18 2:44 P

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Wow, that's a lot of physical activity - good for you!
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


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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,727
6/21/18 9:31 A

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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!!!


MICH_1234's Photo MICH_1234 Posts: 34
5/7/18 8:40 A

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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


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AURA18's Photo AURA18 Posts: 11,257
5/7/18 7:50 A

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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 Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
JMARIES51's Photo JMARIES51 Posts: 3,105
4/12/18 8:26 P

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




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3/21/18 3:52 P

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

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

Kriszta

Goal weight:
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


446 Maintenance Weeks
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115
230
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MARITIMER3's Photo MARITIMER3 SparkPoints: (247,463)
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3/21/18 1:42 P

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BECK Day 9 - choose an exercise programme. My two favourite exercises are walking and swimming, so that will be my cardio. 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


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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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3/11/18 5:53 A

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

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



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


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

Goal weight:
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


446 Maintenance Weeks
0
115
230
345
460
GOCALGAL's Photo GOCALGAL Posts: 5,176
3/10/18 8:53 A

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

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



Maria ~ So. Cal. ~ Pacific Time Zone
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"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

APHORNE's Photo APHORNE Posts: 338
3/10/18 12:57 A

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

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SUSAN_CDN's Photo SUSAN_CDN Posts: 750
3/9/18 10:11 P

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

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CAREBEAR635's Photo CAREBEAR635 Posts: 3,780
3/9/18 8:14 P

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

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

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

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

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

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BLC 39 Admin Team
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BLC 28 Determined Desert Tortoises



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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 32,764
3/9/18 7:26 P

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

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

Ron G.

ďThose who are happiest are those who do the most for others.Ē Booker T. Washington
36BEATRICE's Photo 36BEATRICE Posts: 2,741
3/9/18 7:25 P

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

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

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

Edited by: 36BEATRICE at: 3/9/2018 (19:28)
Rachel



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CD22518161 Posts: 3,881
3/9/18 6:34 P

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

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

Linda, what are you doing physical therapy for?

LINDAINALABAMA's Photo LINDAINALABAMA SparkPoints: (77,895)
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3/9/18 4:01 P

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Hey Beck Team,

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

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

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


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

Linda emoticon

Lindainalabama
Central Time Zone

EFT CRAVINGS
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VBco&feature=related

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DIROB57's Photo DIROB57 Posts: 2,924
3/9/18 1:48 P

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

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

Edited by: DIROB57 at: 3/9/2018 (13:52)
Highest 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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IMEMINE1's Photo IMEMINE1 Posts: 9,215
3/9/18 12:25 P

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

Donna
Lehighton, Pa
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Focus....Eat right & keep moving!!
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SUZYB53's Photo SUZYB53 Posts: 591
3/9/18 12:18 P

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



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

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


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CHIGGERCANE's Photo CHIGGERCANE Posts: 931
3/9/18 10:09 A

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

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


Deb
Changing my life 1 step at a time.


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SUSAN_CDN's Photo SUSAN_CDN Posts: 750
3/9/18 10:06 A

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

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SUSAN_CDN's Photo SUSAN_CDN Posts: 750
3/9/18 9:59 A

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


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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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3/9/18 7:34 A

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

Kriszta

Goal weight:
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


446 Maintenance Weeks
0
115
230
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TWEETYX2's Photo TWEETYX2 Posts: 2,071
3/9/18 6:31 A

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

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

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

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















 current weight: 228.0 
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220.75
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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
Fitness Minutes: (238,990)
Posts: 5,942
3/9/18 4:00 A

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

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

emoticon

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

Goal weight:
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


446 Maintenance Weeks
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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (176,508)
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Posts: 7,937
3/3/18 4:42 P

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

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

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

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


 current weight: 220.5 
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