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AURA18's Photo AURA18 Posts: 11,237
2/15/20 7:42 P

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Day 21 Couch calling... u.nu/ni6u
~ ~ ~ Planned and spontaneous ST and cardio
Overcome barriers that may prevent exercising:
~ ~ ~ Fatigue, schedule conflicts, stress - make time for 10min
When endorphins kick-in I will want to go longer (1-3 hrs/day)
~ ~ ~ Plenty of plain water before, during and after u.nu/x6up
Good nights sleep then workout before breaking fast
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Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,548
2/10/20 4:35 A

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Sounds like you are handling MG very well, Wanda ............... using your 'not moving' time by reading is a good use of time. You are an inspiration to me.
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Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
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LIVINTODAY's Photo LIVINTODAY Posts: 9,418
2/9/20 8:51 P

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Day 21 - The Couch is Calling

Okay, so for me this lesson is a little different than for most of you. Because of myasthenia gravis, I need couch time. If I am awake for 16 hours, nearly half of those will be spend lying still on the couch. I refuse to go to bed but somehow I can hack couch time. Usually that time is also reading time and I rarely nap. The goal is to not move my muscles and just be still. I am usually somewhat active for an hour or two and then down for a couple hours off and on all day. I have to pace myself carefully to keep breathing issues at bay.

So I would just love to once again have a long list of exercises to do daily but.....I do try to walk or ride an exercise bike daily and I do stretching and core exercises. Upper body exercises seem to tire me more quickly but I try to get some of those in too.

The couch is calling, frequently, and for me staying healthy and active means answering the call of the couch.

Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

Eastern Standard Time




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JUNEPA's Photo JUNEPA Posts: 14,537
2/4/20 8:39 P

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Day 21 - The Couch is Calling

I saw a description of a couch potato being a person who gets their fitness exercise done, and then veggs on the couch for the rest of the time. That sometimes happens with me, I have to give myself a push to keep moving, don't be a hero, just keep moving doing this and that.

My exercise routine has changed a bit since last year because I have 2 health conditions that I didn't have then - Morton's neuroma means no more running or indoor rowing and being careful bike riding - pelvic floor organ prolapse means no more running or deep squats. Swimming and Tai Chi (Thursday class) is still okay as is hiking, but I feel a bit not carbon-emission-conscious when I do those things as I have to drive to get there. I can still walk, and do exercises and Tai Chi at home. I have added 2 more exercises, doing regular activities and walking with a weight vest (10 lbs right now) and unicycle riding (still learning but hope to master it soon). I mourn not being able to run or indoor row, because I could do a lot of pleasantly challenging cardio. Now swimming is my most challenging cardio and I am a bit limited by my shoulder and arm strength, but that should improve with time. The current 5% challenge pushes me to exercise when I am not feeling like it because I want to contribute to the team. I also still am on a Spark team where I plan the week's exercise and get a medal depending on how close to the plan I finish.

Best case scenario exercise

Sunday - cycling or walking, sometimes swimming
Monday - walking - sometimes swimming
Tuesday - short (90 minutes - 800 vertical feet) morning hike with friends and dogs
Wednesday - swimming, walking
Thursday - Tai Chi, sometimes swimming
Friday - fitness class, walking
Saturday - walking

as compared to last year's

Monday - indoor row, walk, swim
Tuesday - indoor row, morning short hike, afternoon run, ST, stretch
Wednesday - indoor row, swim, afternoon short hike, evening Tai Chi
Thursday - indoor row, swim, morning Tai Chi,
Friday - indoor row, swim, run, ST, stretch
Saturday - indoor row, long walk
Sunday - super Sunday, morning bike ride, afternoon indoor row, ST, long run, stretch, swim

I see I have neglected stretching this year, I should put that back in - and I have pelvic floor exercises that I should do every day and still have to make that routine.

Edited by: JUNEPA at: 2/4/2020 (22:52)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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DI_NAMIC's Photo DI_NAMIC Posts: 4,393
2/4/20 12:57 P

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Day 21 - the Couch is Calling
Substitute the requirement that I have been told to lie flat for 4 x 15 min intervals a day to relieve pressure on my spine! Hard to find time to do that!!
For me, activity has always been important and a source of enjoyment and I'm finding current restrictions hard.

1. Create a weekly exercise plan to include the type of activity, length of time and which days you will exercise.
I'm getting out to walk for 20 mins and am wearing a fitbit to monitor my steps.
I've also gone back to basics with Tai Chi practice.

2. Plan ways to get past the barriers, such as fatigue, schedule or stress, that would prevent you from exercising.
I've set a target to walk to the bakery/coffee shop or to collect a paper daily. I can do a seated work out if the parasthesia is really bad. There are plenty of Tai Chi clips on YouTube.





Diana UK GMT (EST + 5hrs)

Delighted to be a 'Determined Daisy'.
'Defeat is a temporary condition. Giving up is what makes it permanent.'



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FUNLOVEN's Photo FUNLOVEN Posts: 2,813
2/4/20 10:22 A

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DAY #21 THE COUCH IS CALLING

There is a concept that has been floating around for approximately a year - The Couch Potato. It is the person who does their daily fitness routine and then does nothing else physical to keep the body moving for the rest of the day. I have days like that.

I also have days like Linda describes in this lesson where I am so busy that I feel exhausted by the end of the day. Then I check my Fitbit Step count and feel shocked that I have recorded so few Steps!

She claims that in order "to actually lose weight, you need activity that's more rhythmic and sustained" such as walking. This may revive your energy level, but it has been shown that weight loss can occur without any exercise.

I have a set fitness schedule and recently I have been exploring some different Fitness Classes at the Y. So I'm "good to go" on that front.

Now I have to remember SP's 10 MINUTE RULE to help me get past my barriers.

Sue

Michigan - EST

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


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,548
2/4/20 3:38 A

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One of the ways in which I have changed over the past few years is that I'm now more likely to do my exercise and THEN collapse on the couch (or the floor in my case - I love being on the floor!)

I had an experience last week when I came home feeling SO tired after a sleep-in shift, but I'd planned to go for a swim - so I dragged myself up to the pool, and swam. Afterwards I felt totally revived!



Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




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MAWMAW101's Photo MAWMAW101 Posts: 12,698
2/3/20 7:43 P

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Day #21 The couch is calling

I’m still a work in progress on this lesson. At least there has been progress since the last time.
My thought is that maybe I’ll never think it’s enough because I don’t ever like it.


Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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THETROUT's Photo THETROUT Posts: 1,971
2/3/20 7:04 P

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Day 21 - the Couch is Calling
This was an interesting lesson. The story is a bit unbelievable that the only thing that the girl in the story changed was to walk after work. My experience has been that walking helps me to eat better, but I have to plan that also. Exercise and what I eat are very intertwined most of the time. Walking gives me more energy which makes it easier to resist tempting foods.

1. Create a weekly exercise plan to include the type of activity, length of time and which days you will exercise.

Walk 20 minutes a day most days of the week. Excused on Tuesdays due to schedule.

2. Plan ways to get past the barriers, such as fatigue, schedule or stress, that would prevent you from exercising.

Feel overwhelmed by schedule - Do 10 minutes anyway.
Cold outside. - Use the glider upstairs.

I've had a tough time since December on exercise. The weather is nice at the moment, so we went hiking yesterday, and I had a 20 minute brisk walk today. So thankful that I was not huffing and puffing like I was last February.


Edited by: THETROUT at: 2/3/2020 (19:18)
Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,548
4/2/19 1:35 A

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I agree, Ruth. Anyone who stops eating food will lose weight! That's true! I guess the point Linda was making was that those of us who feel like we're 'on the go' all day might be surprised to know that that doesn't do much for our weight-loss efforts, because our body is just used to it.

PS I hate to sweat too!

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




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MISSRUTH's Photo MISSRUTH Posts: 5,051
4/1/19 5:20 P

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Well.... I'm going to be a little nit-picky here and assert that you *can* lose weight without exercising. I daresay the reason Lori in the chapter wasn't losing weight, was because she was eating too much. It has to do with creating a calorie deficit, and no you don't have to do "rhythmic and sustained" to do that. People with mobility issues lose weight. People who are recovering from an injury or surgery where they're restricted from exercise can still lose weight-- but they're going to have to lower their "calories in" to compensate for not burning as many in exercise/ activity. It is very difficult to out-exercise a bad diet.

That said-- exercise IS important for overall health, like Sue talked about and like Linda talks about in the chapter-- building/ retaining muscle mass, getting your heart rate up for cardiovascular health. It can improve your mood and help you manage stress. Strength training's really good for tightening up and toning any flabby areas. Exercise can *help* you lose weight. But (jmo) it's false to imply that you can't lose weight unless you exercise, or that Lori's sole problem with losing weight was easily solved by taking a little walk after work.

Now that I've said aaaallllll that, I will admit to being a natural-born slug who hates to sweat, and in all these years I still haven't found any exercise I enjoy. I like to do yard work, but there's only so much of that to be done. We live at the top of a pretty steep hill, and for cardio I do the hill-- down the hill, up the hill, back down the hill, up the hill repeat repeat repeat repeat. I walk fairly briskly, but if I take the dog-- she walks even faster. Except for the last lap.

I don't take "a day off" because for me, there is a real danger that I'll talk myself into another day off... and another after that. On Sunday, I might only do 2 laps and call it good.

I've made an exercise plan, including cardio, strength training, and yard work. I'm retired so my biggest barrier is just my own thoughts (I don't feel like it, yada yada yada). I always exercise in the morning so I can't try to convince myself "I'm too tired".




Edited by: MISSRUTH at: 4/1/2019 (17:22)
Ruth in Cookeville, TN Central Time Zone


Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think - Christopher Robin to Pooh


YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 1,897
4/1/19 5:11 P

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emoticon DAY #21 emoticon

Day 21 - The Couch is Calling

• Create a weekly exercise plan to include the type of activity, length of time and which days you will exercise.

Every day I walk on the treadmill for 1 hour first thing in the morning
Take the 2 dogs for 2 walks every day for another hour total
Do Callanetics for 30 minutes every other day
Do physical therapy exercises every day for 25 minutes
Sometimes add in resistance band/strength exercises
Sometimes take the day off from all exercise on Sunday

• Plan ways to get past the barriers, such as fatigue, schedule or stress, that would prevent you from exercising.

I walk first thing in the morning before the daily routine starts.
I sometimes use “just do 10 minutes” to get started, but keep going

• Record your exercise activity every day for at least a week. Note how you feel as a result of more activity.

I use the Spark fitness tracker to record all my exercise - it works great.
I always feel stronger and more energetic after I exercise.
I always sleep better when I have exercised.
When I don’t exercise, weight gain is a problem unless I cut calories.


~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


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MAWMAW101's Photo MAWMAW101 Posts: 12,698
4/1/19 5:05 P

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Day #21 The couch is calling
I wish I could say that I’ve improved with a scheduled, continuous exercise plan but that would not be accurate.
I’m a work in progress!


My next vacation!

Edited by: MAWMAW101 at: 4/1/2019 (17:09)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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AURA18's Photo AURA18 Posts: 11,237
4/1/19 3:24 P

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Edited by: AURA18 at: 2/15/2020 (19:41)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,548
4/1/19 10:16 A

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Wow, June and Sue. That's amazing. I find it really hard to plan an exercise regime - tending to use it more on a 'what do I fancy doing?' basis - perhaps it's time I took this more seriously.

Oh, hi Donna! our posts went to Spark at the same time - good plan, my friend.

I really must commit!

Edited by: SWEETENUFGILL at: 4/1/2019 (10:18)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




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DSJB9999's Photo DSJB9999 Posts: 6,737
4/1/19 10:15 A

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100 More DWL - Day 21 The Couch is Calling

I understand Linda's thoughts that being on your feet all day doesn't really energise you and help you lose weight it the extra exercise that energises you even a short walk can make you feel better.

Plan for the week
Monday Wednesday, Friday, Saturday and Sunday - walk at least 10 mins
Tuesday and Thursday - 45 minutes aqua-aerobics class
back exercises at least every other day for 10 mins or more

I rarely need a plan to get past the barriers which prevent exercising, okay if it rains I will do an alternative 'exercise' inside. I know how refreshed I feel after 'moving' this way!

Record my exercise activity for at least a week - will do!

Monday 2 x 15 mins and 1 x 30 min walk
Tuesday 45 minutes aqua-aerobics class and 2 x 10 mins walking
Wednesday 1 x 10 min walk
Thursday - 45 minutes aqua-aerobics class and 1 x 10 mins walking
Friday - 45 minutes walking
Saturday - 90 minutes walking
and Sunday - 90 minutes walking

Edited by: DSJB9999 at: 4/13/2019 (15:57)
Donna
Lancashire, UK

dsjb99@yahoo.co.uk

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FUNLOVEN's Photo FUNLOVEN Posts: 2,813
4/1/19 8:11 A

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DAY #21 THE COUCH IS CALLING - ROUND 2

As a nurse working with cardiac patients I always struggled a bit when it came to teaching them about their rehab exercise - Yes, I know you walk, but in order for it to do your heart any good you need to walk fast enough to get your heart rate higher. The difficulty came in recognizing the fact that many people are in their 80s when they develop significant heart trouble and at that age they consider themselves lucky to just be putting one foot in front of the other let alone doing it faster! So, even though it is important to move in a fashion that is rhythmic and sustained, I think it is important to remember that sometimes our bodies slow down as we age and face health issues that are out of our control. Keeping expectations reasonable will also ward off those sabotaging thoughts that "we are not doing what we are supposed to, we are not doing enough, we are not doing good enough, etc.".

The author of the Bright Line Eating plan I follow goes so far as to say you can lose weight without exercise and she even recommends NOT exercising for the first several weeks of starting a weight-loss plan because of the additional stress it causes.

But I have been at this game for many years now and I have a fitness plan that I am committed to. I go to the Y daily M - F. I have a personal trainer that has helped me develop 4 different ST routines and I am meeting with a new trainer next week just to change things up a bit from someone else's perspective.

Saturdays are my "free" days, but I still commit to the SP 10 minute rule.

On Sunday I go to yoga class, but I have left the Rejuvenation class (which was holding relaxed yoga positions for several minutes while listening to reaffirming quotes the instructor read) and returned to the flow Vinyasa class (which is more strenuous movements) in order to up my exertion level while building muscle, movement, and stability.

I just committed to increasing my step count which should be easier now that nicer weather is here. I'm far from our Step Queen (Gill) emoticon , but I'm moving forward. I'm not a firm believer in the idea of step numbers because, as Linda says, being on your feet all day doesn't energize you or help you lose weight, it only makes you tired".

The weather can get in my way of exercising - cold, snow, rain, gloomy skies. I have a 36 day fitness streak going and I have to remember to push myself when I start to feel the heaviness of the weather weighing me down. I have to remember my streak, that I want my Yes to mean Yes, and that I will feel so much better after I get a little fitness done! A schedule that is too busy can hinder my plans also and that is where my Bullet Journal and commitment tracking has come in so handy - I have prioritized my fitness right near the top of my list.

Let's make our Sparks build into Fitness Fires this week emoticon

Sue

Michigan - EST

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


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JUNEPA's Photo JUNEPA Posts: 14,537
4/1/19 1:44 A

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• Create a weekly exercise plan to include the type of activity, length of time and which days you will exercise.
• Plan ways to get past the barriers, such as fatigue, schedule or stress, that would prevent you from exercising.
• Record your exercise activity every day for at least a week. Note how you feel as a result of more activity.


• Create a weekly exercise plan to include the type of activity, length of time and which days you will exercise.

I have a plan, but don't always follow all of it. It is pretty busy. I am training for a 5k run on April 7 and a 400m swim on June 7. I am trying to get stronger and stay flexible
I am trying to make getting stronger fit in with the rest, that is usually the exercise I avoid, I love cardio, ST not so much. That's the plan, I usually do more than half in a week.

Monday - indoor row, walk, swim
Tuesday - indoor row, morning short hike, afternoon run, ST, stretch
Wednesday - indoor row, swim, afternoon short hike, evening Tai Chi
Thursday - indoor row, swim, morning Tai Chi,
Friday - indoor row, swim, run, ST, stretch
Saturday - indoor row, long walk
Sunday - super Sunday, morning bike ride, afternoon indoor row, ST, long run, stretch, swim


• Plan ways to get past the barriers, such as fatigue, schedule or stress, that would prevent you from exercising.

I do most of my exercise in the morning, I usually don't do anything after 4 pm, if I don't get through my list by then, it doesn't get done
It helps that I work part-time. When I used to work full-time, I didn't exercise as much, but I did try to run 3x weekly and hike 1x and ST 2x and indoor row 3x.

• Record your exercise activity every day for at least a week. Note how you feel as a result of more activity.

I track my exercise on my Spark page and I belong to a Spark team where we plan our workouts for the week on Sunday and then the following Saturday our leader gives us a bronze medal goodie if we do at least one workout, a silver if we do more than half and a gold if we do all our planned workouts.
I credit my exercise for my current good health, may it last, both the exercise and the health.

Edited by: JUNEPA at: 4/1/2019 (01:48)
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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,548
4/1/19 1:38 A

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Great!

emoticon
I run. Over the winter I've not run as much as I'd like to - but now the weather is better, I've got a plan to run three times a week. I've now got a training app to help me make this happen - and to make it more effective.

I walk. I've recently got a fitness band (TomTom) and in my first two weeks I have walked between 12,000 and 24,000 steps a day. This morning I increased my daily steps goal to 12,000 (from 10,000). I've been surprised at how having this step-counter has made me get out for extra walks to 'get my steps'/

I have a bicycle in the shed which I bought second-hand - so I need to get it checked over. I'll make that happen this week. Then I can add cycling to my list of activities.

I do yoga and stretching and body-weight ST - which are good for body maintenance, flexibility and strength.

Today - I've put 'hula hoop' on my list for today. So when I get home from work this afternoon, feeling like I just want to sit on the couch, drink tea, read my book........... I shall get out the hula hoop and put some music on, and aim to hula hoop for at least one song.


Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




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DEEGIRL50's Photo DEEGIRL50 Posts: 21,006
7/12/18 5:25 P

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Day 21 - The Couch is Calling

• Create a weekly exercise plan to include the type of activity, length of time and which days you will exercise.

My plan is to exercise for 20 minutes every morning. If for some reason, I can't exercise in the morning then I will do it in the evening. My exercise choices are dancing, walking videos, or strength training.

• Plan ways to get past the barriers, such as fatigue, schedule or stress, that would prevent you from exercising.

Do it first thing in the morning. Make it part of my routine like getting dressed or brushing my teeth.
Do a variety of activities to keep from getting bored. Do things I enjoy doing.
Find ways to exercise with friends.

• Record your exercise activity every day for at least a week. Note how you feel as a result of more activity.

I'm using a calendar to record my daily activity. I'm keeping track of how many minutes I can exercise in a month. This is part of a team goal.

Exercise makes me feel stronger and more committed to my goals. It feels good to sweat, like I've really accomplished something good.

Dee
(Wisconsin - Central Standard Time)

"I get up, I walk, I fall down. Meanwhile, I keep on dancing." ~Unknown Author

Hey Pretty Girl, Let's Build Some Dreams.
~Kip Moore Song


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AURA18's Photo AURA18 Posts: 11,237
7/9/18 12:59 P

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Day 21 Couch calling...Daily ST and cardio for 2-3 hours.
Overcome barriers that may prevent exercising:
fatigue, busy schedule or stress - just do it! 10 minutes - make time:

9 Ways to Sit Safely & Comfortably bit.ly/2KbyWhj
Fitness bit.ly/2KX9XOd bit.ly/2IwXSKt
Find the Workout That Will Help You Reach Your Goals u.nu/8psn
5 Fitness Benchmarks to Abandon u.nu/g20s
The Worst Things You Can Do When Trying to Lose Weigh u.nu/keur

Edited by: AURA18 at: 2/15/2020 (19:53)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
OHANAMAMA's Photo OHANAMAMA Posts: 28,353
7/9/18 11:56 A

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Today

• Create a weekly exercise plan to include the type of activity, length of time and which days you will exercise.
done in my planner each week
• Plan ways to get past the barriers, such as fatigue, schedule or stress, that would prevent you from exercising.
There have been days that exercise didn't happen due to time constraints.
• Record your exercise activity every day for at least a week. Note how you feel as a result of more activity.
Will do, in my planner.

~ Renee ~

Turn your magic on.


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MAWMAW101's Photo MAWMAW101 Posts: 12,698
7/9/18 7:27 A

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Day #21 The couch is calling
Sometimes it’s just my Hygge spot so it’s ok.
My focus at the moment is exercise, mainly walking and adding strength building so I’m pretty happy about where I am with this issue.

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,548
7/9/18 3:07 A

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I fancied doing yoga when I got up this morning, but you know what? I stuck to my plan:

Strength training - Back & Core on Darebee
Blogilates beginners calender - Waist workout
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next on my exercise list today is 'swim'



Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

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MADAMEJEANNE's Photo MADAMEJEANNE SparkPoints: (80,619)
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7/8/18 11:26 P

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This week,
Sunday I. Rested
Monday-water aerobics and walking 5.5 hours at work, Tuesday, Wed, the same
Thursday we fly to CA so I walk 3 hrs at work and 30 min at the airports
Friday walk on the beach in am
Saturday walk on the beach in am

Matthew 11:28 Come unto me all ye that are heavy laden and I will give you rest unto your soul.


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1958TMC's Photo 1958TMC Posts: 3,587
7/8/18 9:11 P

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July 8------------DAYS 11 THRU 20 ARE COMPLETED!!!
YOU'VE COME THIS FAR IN YOUR 100 DAYS
DON'T STOP NOW-------------JUST DO ONE MORE DAY!! emoticon emoticon emoticon


DAY 21-----THE COUCH IS CALLING-------------

*Create a weekly exercise plan to include the type activity, length of time and which days you will exercise
1) Plan 1 is walking in the mall on Monday and Tuesdays for 30 minutes

2)Plan 2 is water aerobics in my pool on Wednesday, Thursday and Friday.

3) The weekends are a mixture of all of the above



* plan ways to get past the barriers, such as fatigue, stress or schedule that will prevent me from exercising

1) NO EXCUSES!!



MY COUCH IS NOT MY BEST FRIEND.....HE IS MY ENEMY AND HE WILL NOT WIN!! emoticon



WAKE UP HAPPY, SPREAD THAT HAPPINESS AND SEE WHAT HAPPENS TO YOUR WORLD......ME


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CAT125's Photo CAT125 Posts: 28,719
7/8/18 5:06 P

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Day #21 The Couch Is Calling







Edited by: CAT125 at: 7/23/2018 (20:50)
Cat, in Florida
Eastern Time Zone


Pounds lost in 2020......


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OLDEROWL's Photo OLDEROWL Posts: 1,881
7/8/18 3:38 P

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I exercise daily by jogging for at least 15 minutes. I also do strength training -e.g. Push-ups and chin-ups

I'm Bob. I am retired and live in Virginia, USA (EDT) with my wife.Please visit my Blog at www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=6607872


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READY201811's Photo READY201811 SparkPoints: (117,578)
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7/8/18 3:31 P

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Day 21 the couch is calling
1) First thing in the morning I drink my water and take off for my 3 mile walk for my free coffee. If I have an appointment I get up earlier which is now my morning ritual
2) Then I,sit a lot after that - in the car driving people around, at various appointments waiting for the person to get done, an hour of physical therapy for another, then sitting longer in the car ride home.
3) I have created an exercise calendar and keep track of my miles walked - last week 30

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GOCALGAL's Photo GOCALGAL Posts: 5,176
7/8/18 2:06 P

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Day #20 The Couch Is Calling

Despite the fact that I mostly enjoy exercise, I find the couch is always calling me along with a comfy snack. Before retirement and working unbelievably long hours, the couch and a snack were my best friends. Giving them up is something I am still trying to master.

My job was physical but I kept losing and regaining the same weight. The good Lord in his wisdom opened doors for me to sub and later teach water aerobics. Not only did I need the exercise but I needed the outlet and socializing away from our nursery plant business.

Later he guided me to my Community College to inexpensively attain my true heart's desire of teaching yoga. I find it so much easier to go and teach than to try and find subs so I do get regular exercise.

Linda nailed it when she said the body adapts to what you do daily. I keep looking for and trying new ways of tweaking and changing up what I do daily and getting my heart rate up. Even so this lesson is so appropriate because that darn couch is ALWAYS calling... emoticon emoticon emoticon

Maria ~ So. Cal. ~ Pacific Time Zone
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But ourselves." unknown

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CD14651201 Posts: 4,325
7/8/18 1:01 P

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Sunday Day 21
Today

• Create a weekly exercise plan to include the type of activity, length of time and which days you will exercise.
emoticon walk 5 minutes around my home for 5 minutes everyday this week.
• Plan ways to get past the barriers, such as fatigue, schedule or stress, that would prevent you from exercising.
emoticon Researching new ways to deal with MS fatigue .
• Record your exercise activity every day for at least a week. Note how you feel as a result of more activity.
Sunday emoticon emoticon
Monday emoticon feels good!
Tuesday
Wednesday
Thursday
Friday
Saturday


Edited by: CD14651201 at: 7/9/2018 (00:56)
CD13384562 Posts: 7,356
7/8/18 9:58 A

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This is an area I definitely have opportunity to make changes in. I used to ride my recumbent exercise bike for 30 to 60 minutes per day. It was part of my daily routine and I would often do it first thing in the morning while my coffee brewed, before my breakfast and my shower.

The bike was given to my Sister to make room for Tom's things when he moved in. We have 2 peoples worth of "stuff" in a space that was occupied by one and compromises have been made by both of us to make room for things.

That sounds like an excuse though. The reality is there is perfectly good sidewalks and pavement in our subdivision and at least 50% of the year good enough weather to walk in it. 30% of the year is ice and snow and I very well could afford a membership at the local gym, which offers a membership for seniors for only $100 per year.

• Create a weekly exercise plan to include the type of activity, length of time and which days you will exercise.

On Sunday, and at least two week days I will take a 20 minute or longer walk.
On Monday, Wednesday and Friday I will do my strength building exercises with my dumbbells.

• Plan ways to get past the barriers, such as fatigue, schedule or stress, that would prevent you from exercising.

Do it first thing in the morning before my body realizes what I am up to.
Do something after the dinner dishes are washed and before my cheeks hit the seat.

• Record your exercise activity every day for at least a week. Note how you feel as a result of more activity.

I will do this in the SparkPeople app on my phone.


FUNLOVEN's Photo FUNLOVEN Posts: 2,813
7/8/18 9:11 A

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Day #20 The Couch Is Calling

I can surely relate to the example Linda gave in today's lesson. There are days when I am soooo busy it is exhausting! However, being busy IS NOT mean the same thing as fitness exercise. I know this. Busy days are more emotionally draining for me I think, but the result is the same - I opt out of any fitness exercise.

As a nurse who specialized in cardiac care I would tell people the very thing that Linda says. True, taking a walk (which for many people is really just a stroll) is a good idea, but to build cardiac strength you need to walk fast enough to get your heart rate elevated. Then we would determine what that rate was and follow-up with practicing how to check your pulse. Of course, there comes a time in some people's life when just putting one foot in front of another is an accomplishment and feeling happy to be alive has got to be enough to fulfill them.

I have a fitness plan already developed. It took me quite a while to figure it out. I used to have it on my phone calendar, but DH complained about how it cluttered the calendar so I took it off. Now, like Gill, I write it on my daily "To Do" list. However, that does not mean that I do it! Nope. I have not been good at following my schedule at all this year. At first I blamed it on how busy my schedule was (there it is again; that "business" exhaustion), but I have succeeded in removing many things from my schedule. Now it is becoming a compliance issue and I need to get over that!

Monday - ST
Tuesday - Elliptical/Walk
Wednesday - Elliptical/Walk
Thursday - ST
Friday - Step Class/ Jazzercize
Saturday - Rest
Sunday - Yoga

Tomorrow I will run into a challenge for following my schedule. I have a Garden Club Meeting. I usually runs from 11 a.m. - 2 p.m. It is a long day and for some reason I am always emotionally drained by the time I leave and don't feel like facing anything else for the rest of the day.

My Plan: Tomorrow is a special meeting and is starting at 10 a.m. Not sure how long it will last, but I am going right to the Y from there. No stops along the way to use for excuses!

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Sue

Michigan - EST

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"Live life to its fullest and make the most of every day."


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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
7/8/18 7:57 A

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Day 21: The couch is calling-July 8, 2018-Any time you move your body, it's still better than not moving it. But to actually lose weight, you need activity that's more rhythmic and sustained, such as walking, biking or swimming.
- "I can do whatever I want, including lie on the couch, after I take a walk." Promise to do a short walk.
Today
Create a weekly exercise plan to include the type of activity, length of time and which days you will exercise.
Its been hard to do what I need to as it takes longer to get home and then it is supper time and then I dont get out of house. I do need to make a schedule - so Tuesdays until I get a different job I will go to gym. today I plan on mowing lawn- will get to my Mom's this week. I need to either get out and walk or drive somewhere to walk.
Plan ways to get past the barriers, such as fatigue, schedule or stress, that would prevent you from exercising.
Need to go right after supper Have bag ready- need to get new headphones that work with my phone- Make a rule must do short exercise wheather at gym, a walk, or biking
Record your exercise activity every day for at least a week. Note how you feel as a result of more activity.
I know I do feel better when I get it
It is the getting started that is hard. Once I get out and started I am good and I feel good and accomplished and I do finish it. So wish I had someone to go with.




Edited by: TOPS2KOPSVILLE at: 7/8/2018 (07:58)
Leslie Knudson
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,548
7/8/18 3:43 A

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I really recognised that statement about how being on your feet all day makes you tired, and about how your body gets used to the 'exercise' you do on a daily basis, like at work.

I'm on holiday from work this week, so there are no obstacles to my exercise plans. This morning I went for a run, later I will do a back & core workout on Darebee which is a thing I aim to do daily, then I want to do a yoga routine (Yoga with Adriene on YouTube) for my lower back. I also have a stack of routines for knees and feet which I want to do regularly to counteract the stiffening effects my arthritic toes have on my knees and pelvis. Yesterday I went for a swim, and a walk.

I'm pretty good at getting some exercise done every day. I'm a bit lazy about planning - and often find intentions evaporate. So I tend to use daily habit type exercise routines to prompt me. And these daily exercises go on my to-do list every morning.

This list helps me to remember that I need to do SOMETHING

Run
Swim
Back & Core
Blogilates
Yoga
Walk

I usually plan the night before - so I wake up to a plan. Last night I decided on a run this morning, so I got my running clothes out ready. Yesterday I planned a walk and a visit to a lovely garden - I'm taking a picnic.

The couch rarely calls me except when I finish work at 10pm, when I pretty much go straight to bed. Even on days when I don't feel like going out or doing anything, I do usually manage to do something.

I'm lucky in that I like exercising - well, I like the things I do for exercise.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




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DSJB9999's Photo DSJB9999 Posts: 6,737
7/7/18 5:01 P

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Day 21 The couch is calling

Any time you move your body, it’s still better than not moving it. But to actually lose weight, you need activity that’s more rhythmic and sustained, such as walking, biking or swimming.

Today

• Create a weekly exercise plan to include the type of activity, length of time and which days you will exercise.

Tuesday and Thursday i will be going to my aqua-aerobics class, hopefully Mon, Wed, Sun and Fri I will walk at least 30 minutes and am hoping to go to Zumba class on Saturday.

• Plan ways to get past the barriers, such as fatigue, schedule or stress, that would prevent you from exercising.
I have booked my aqua classes and try to not allow fatigue to stop me walking, after all I need to do my walk as early in the day as possible so other things do not get in the way and remember that exercise leaves me invigorated and it is so worth it. It also helps keep my mind in the right place so SO WORTH IT!

• Record your exercise activity every day for at least a week. Note how you feel as a result of more activity.
I will be recording this on my Spark page and on my phone diary.
My aqua classes are helping to shape my legs now so I have to keep attending these classes, I love working hard at them!

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
CAROLYNINJOY1's Photo CAROLYNINJOY1 Posts: 12,173
7/6/18 10:36 A

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100 More DWL , Day 21 The couch is calling

Any time you move your body, it’s still better than not moving it. But to actually lose weight, you need activity that’s more rhythmic and sustained, such as walking, biking or swimming.

Today

• Create a weekly exercise plan to include the type of activity, length of time and which days you will exercise.
• Plan ways to get past the barriers, such as fatigue, schedule or stress, that would prevent you from exercising.
• Record your exercise activity every day for at least a week. Note how you feel as a result of more activity.

I planned my exercises including video links for the 5% SparkPeople Summer Challenge. It showed the type of activities, length of time and which days I will be exercising.

One obstacle I encountered was the loss of internet connection which was frustrating but I knew most of the exercises so just played music and did what I remembered. I also just danced.

Fatigue is a challenge since the heat of summer can cause headaches and a lupus flare which leaves me feeling debilitated. Sometimes I can get past it, sometimes I have to permit my body to rest. Usually, I can do a lesser version of the exercises and feel better for it.

I'm keeping a log of exercise on the SparkPeople Fitness Planner. I'm also writing the workouts on my calendar and will add bright 'reward' stickers when I do follow through on the planned activity. I feel tired but satisfied. It's not easy, but I've been doing it. Having the group accountability of a team helps me stay motivated.

Joy is a Choice. Choose joy moment by moment.

When all else fails, persistence prevails.

Injoy:) Carolyn

(Arizona - Mountain Standard Time)

My personal story as a blog:
https://www.sparkpeople.com/mypage_p
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CD13384562 Posts: 7,356
5/7/18 8:19 P

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Day 21 The couch is calling

Any time you move your body, it’s still better than not moving it. But to actually lose weight, you need activity that’s more rhythmic and sustained, such as walking, biking or swimming.

Today

• Create a weekly exercise plan to include the type of activity, length of time and which days you will exercise.
• Plan ways to get past the barriers, such as fatigue, schedule or stress, that would prevent you from exercising.
• Record your exercise activity every day for at least a week. Note how you feel as a result of more activity.

Link to Day 20
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=200
58x211
94x69014884



Link to Day 22

www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=200
58x211
94x69014893


Edited by: CD13384562 at: 5/9/2018 (18:49)
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