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Diet/Exercise/Health/Wellness Support Thread


Replies to: Diet/Exercise/Health/Wellness Support Thread

  • paying3tuitionspaying3tuitions 12571 replies759 threads Senior Member
    ^LOL, yah, it's disingenuous but if I change my screenname I lose all those post-counts. Another crash diet.

    Love this thread; it's giving me energy!
    I have lost 10 lbs recently but would like to lose 15-20 more.
    Awesome, toneranger! May you go from strength to strength! Do you have a method or just the usual good common sense...
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  • sabaraysabaray 7299 replies80 threads Senior Member
    Unfortunately I am not a Yoga practitioner. But I think there are several different types and some can be quite challenging.

    The gym I belong to is affiliated with a hospital and they actually have a fair number of courses that are tailored to those with injuries or disability. I wonder if there might be a similar facility in your area that could offer something like that? Or perhaps a more understanding trainer?

    Toneranger, I have done spinning and I really like it. Very challenging. I can't stand the monotony of just pedaling a stationary bike- would far rather be biking outdoors and spinning alleviates some of that monotony. There's a combo class with spinning/abs workout that I'm hoping to try when I won't embarrass myself completely.
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  • tonerangertoneranger 3671 replies52 threads Senior Member
    BTW, yoga can tone muscles - for example... poses like downward facing dog build arm strength. Really depends on the class but it's not just about flexibility. Getting a good teacher is key...and my experience is that yoga teachers tend to be compassionate and non-competitive...and very understanding of working around limitations. Yoga is not much of a fat burner though.

    Try lifting weights to get those toned arms...I still have a ripped out magazine showing Katie Couric's routine...and it did wonders. Too bad I have tennis elbow and can't lift.
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  • ucsd_ucla_daducsd_ucla_dad 8506 replies67 threads Senior Member
    For toning of arms it's surprising what can be done with a simple set of 2 dumbells. I use 15 pound ones but you can try something closer to 5 or so depending on strength. Just repeat the lift with enough reps to feel it. As your strength improves you can do more reps with the same weights rather than have to go out and buy heavier ones. The weights are cheap (I use simple iron ones) and convenient. As long as they're done every day there'll be results.

    For losing weight - try the South Beach Diet or a variant. It works pretty well and is livable for a lot of people. After you get to a target range you can modify the diet to suit your needs but it's important to not have the mental attitude that 'you're done' and revert back to the old ways that put the weight on in the first place. The change in eating habits needs to be permanent.

    For losing weight both diet and exercise are great but focus on the diet part since you can actually lose all the weight by just focusing on eating habits even without doing any exercise at all. The same is generally difficult if you focus only on exercise and not the eating habits. Too many people want to tie the two tgether and make the weight loss dependent on the exercise and then fall down on the exercise part since it can be time consuming, a hassle (if going to a gym), and can get derailed with minor injuries. Once they stop or reduce their exercise they then stop or reduce their attention to eating habits. People that tie the two together often have their plans fall apart due to the exercise part.

    When you do start to exercise take it relatively easy at first so you'll stick with it enough to become a habit and so you don't injure yourself and derail it. After a week or two you can increase the workouts as you feel comfortable. If you have 45 pounds to lose be extra careful about exercises that put stress on your joints like running. Consider exercises like walking, an elliptical, and weight training. The important point is to find a time and place where you can do it regularly. Eliminate excuses to not do it by working around appointments, meetings, etc. It's ideal if you can map out some walking paths in your neighborhood so you don't need to go to a gym for it. Granted, I live in San Diego so I can walk outside year-round with no concerns for snow and cold but see what you can do to make the regimen as convenient as possible.

    Another advantage of a regular workout is that it keeps you more in tune with your body and will make you more aware of sudden fatigue, loss of breath, numbing in a leg or arm, etc. which can portend deeper health issues.

    Weigh yourself once a week on the same day of the week and same time of the day and keep a record of it. Watch the trends. Keep a note of any unusual events (like Thanksgiving, a vacation, cruise, injury that stopped workouts, starting a new workout, etc.) so you can see how it affects the stats.

    Keep the long term goal in mind. Focus on what the results will be in 3 months, 6 months, and a year if you stick with your path. Consider any effort to be a waste of time if the results aren't still there in a year and 3 years. Remember that losing a pound a week is 52 pounds a year. You don't need a crash and burn weight loss program to be successful and will likely be more successful finding a niche you can live with that'll still acieve your long term goals.
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  • emeraldkity4emeraldkity4 34785 replies1076 threads Senior Member
    does it also tone and morph fat cells into muscle?

    Madonna does Ashtanga yoga, which is a bit more hard core than the Hatha I like-
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  • 1moremom1moremom 3871 replies96 threads Senior Member
    After reading over and over again how important strength training is for women I did a little research and found this program-- Programs: The StrongWomen Program, which is based on research done at Tufts and geared towards women who are middle-aged and older. I found a class in my area (taught at a church though cooperative extension; I am gym-averse) and am now able to do the workout on my own at home. I had been doing it two or three times a week; getting back to that is a New Year's resolution for me. (I also run three days a week and do a gentle yoga routine every morning. My only goal with the yoga is to avoid feeling stiff in the morning and lessen the likelihood of injury when I run.)
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  • tonerangertoneranger 3671 replies52 threads Senior Member
    paying 3 - just cutting out junky stuff that creeped into my diet (I'm not talking donuts here...just crackers and a few cookies here and there). Since I don't eat much junky stuff, going past the 10 pound loss has been hard. Will be looking for ideas here! Last time I lost 30 lbs, I did it with diet, running and lifting weights but the last two are out right now.
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  • intparentintparent 36292 replies644 threads Senior Member
    For me it works to have a dog and walk it for 30 minutes every day (no matter what the weather). That is part of this year's resolution, to not skip very many days!

    I also use the light dumbbell weight exercises from my PT for frozen shoulder to work on toning my arms, even though the frozen shoulder is gone. So I want to try to do a couple of exercises every day from that list.

    If you take up one other sport you enjoy just for fun, it gets you out because it is FUN. Cross country skiing for me, 1-2 times a week in the winter and one vacation week devoted to it most years. So I plan to get out skiing every weekend that the snow cooperates --and it is VERY cooperative right now :) And I have two short vacations planned to ski! Yay!
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  • emeraldkity4emeraldkity4 34785 replies1076 threads Senior Member
    I like cross country skiing- especially on the other side of the mts where a qt of snow doesn't weigh 5 lbs ;)
    It is hard work but fun- unfortunately I don't do it enough to get very good- snowshowing is fun too though, not quite as much, but you can do that with crappy snow.
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  • missypiemissypie 17982 replies503 threads Senior Member
    I really hate exercising, really hate running. I'm very unathletic, so I've never found a sport I enjoy. Exercise is sheer drudgery, plain and simple. But I do time on the stairmaster and the treadmill. And I'll never enjoy it.
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  • eddieodessaeddieodessa 1721 replies5 threads Senior Member
    Alright. I am here. And I'm confessing that I need to lose at least 50 pounds. Think I will make a first goal of 10 pounds for some sort of (non-edible) reward. Gotta think about what it will be....hm....something that I would like. Maybe new PJ's.

    But I'm not starting until after we eat all of the goodies from our New Year's Eve party. :) Which shouldn't take too long.

    I will most likely count WW points and walk in my neighborhood or at the YMCA. Having back issues, so I need to be aware of that. Getting an MRI on Monday.

    Need to get a new spiral notebook to write down what I eat. This will make it more "fun". lol It's not fun.
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  • woodywoody 3795 replies66 threads Senior Member
    The only times I was successful with weight loss was when I kept a very accurate food diary.
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  • JustaMom5465JustaMom5465 1661 replies82 threads Senior Member
    Remember ~ just because you hate running doesn't preclude you from enjoying exercise! I also HATE running (much to H and S's dismay) but really LOVE exercise! There are so many other forms of cardiovascular exercise besides running. Group exercise classes are great for beginners as most instructors will gear towards all levels, and it has a comraderie that tends to keep you on track (disclaimer: I'm a group ex instructor). And don't forget about the benefits of strength training...increased metabolism, bone density, functional strength, and of course looking toned and strong!

    I just had to put my two cents in...exercise doesn't have to be running!!
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  • MomofWildChildMomofWildChild 23984 replies208 threads Senior Member
    As we say on my insane running forum "running is stupid." (2200 miles in 2009 for me)
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  • emeraldkity4emeraldkity4 34785 replies1076 threads Senior Member
    I sure don't like running- walking OK- not running.
    My current gym is the third one I have joined, and it is the one that took.
    The others were too big, too crowded, too expensive.
    While I would like to set up an office/mat room in the basement, it is nice to have something close by, where I can be warm and dry.
    I like all the equipment at the gym and for aerobic I alternate between the rowing machine, the upright bike and the elliptical trainer.
    I have joint issues too, my back and my knees- so I can't stand the treadmill, but as long as I don't push myself too hard with the elliptical trainer, my knees are OK

    I did lose about 45 lbs about 5 years ago, when I got on some nutritional supplements to help me deal with stress and concentration, instead of using snacking to do so.
    But I could never keep track of what I eat- I can't even keep track of my keys!
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  • IloveLAIloveLA 1280 replies24 threads Senior Member
    a good way to ease into yoga is the AM/PM Yoga DVD with Rodney Yee. Well, really just the AM part with Rodney Yee. It's shot on a beach, probably in Hawaii, and it's a very relaxing and non stressful way to learn some basic yoga principles. The PM section is a little jarring because it has a harsh desert backdrop and the poses are harder.
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  • 1moremom1moremom 3871 replies96 threads Senior Member
    The Rodney Yee (AM) dvd is what I use. It is a very gentle way to get the kinks out in the morning; I highly recommend it. (I think it is helpful to take a class if you are a total novice, to ensure that you are doing the poses correctly.) I have the props, but have never enjoyed the PM routine.
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  • LergnomLergnom 7737 replies189 threads Senior Member
    Comments based on the comments:

    1. Classes are good but many, many people fall into the habit of only going for their class or on that day. This means they work out once or twice a week. If you want to lose weight, other than diet, you should be doing low to moderate intensity exercise 4 to 6 times a week. This requires a commitment of 1 to 1 and 1/2 hours a day.
    2. I suggest an advanced elliptical. The most modern one I'm familiar with is the Precor AMT; it provides the most realistic range of motion, one that is closest to running, and can be very low impact. (It feels at first as though you're running in water.)
    3. Yoga is great, especially for relaxation and basic strengthening of your core muscles but don't think it will burn a lot of calories.
    4. I think people who are overweight and/or are new to gyms should avoid treadmills. Running on a treadmill has issues; it constantly pulls at you and the effort required to cover distance is not the same as it is outside. BUT, if the choice is a treadmill versus running outside, I'd recommend inside any time. Reasons are: sidewalks are tilted and that can cause hip problems; cement is really, really hard; in winter, taking lots of cold air into your lungs is correlated with exercised induced asthma.
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  • MomofWildChildMomofWildChild 23984 replies208 threads Senior Member
    I hate dreadmills. Elliptical is more tolerable. I would always say go outside over inside for running. Bike paths or asphalt for me. I only run on a dreadmill if the roads are icy or if it is pouring rain and under 50 degrees.

    Yoga won't take the weight off. Hot Yoga, coupled with sensible eating, will. Hot Yoga is killer.
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  • FallGirlFallGirl 8519 replies28 threads Senior Member
    Obviously a lot of people interested in this topic!

    H and I are going to change our evil overeating/under working out ways after New Years.

    One of my biggest (no pun intended) struggles is that while I eat a pretty good breakfast - a banana and either 2 scrambled eggs or oatmeal I am starving at work at 10:30 or 11:00. Any suggestions?

    I also get very hungry at night no matter what I eat for dinner.
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