View Full Version : September fitness
I thought I'd start this today as I need it!
My pedometer needs a new battery and I feel LOST without it!!!
My goal this month is still 5500 steps but add in one day of either Yoga or strength training.
On vacation we tried riding bikes- I CANNOT steer! The wheel went everywhere and I could not control it. I don't know if it's balance or upper body strength but it was my "moment" to help me decide that YES I do need to do the arm weights. I'm a big believer in baby steps for me and have been pleased with my progress this year. I just have to remember NOT to compare myself to others...not always easy.
The Storyteller
9-3-13, 8:09am
I thought I'd start this today as I need it!
My goal this month is still 5500 steps but add in one day of either Yoga or strength training.
I think that's great. I'm finding goals to be very helpful. That way I can celebrate success in chunks. As of today, I have reached my 3rd weight loss goal... what I weighed 32 years ago when I met my wife (and that I haven't weighed since). My next goal is just 6 pounds away... the weight where I will be within my normal weight range according to the BMI charts. I want to do that by October 24, my next appointment with my cardiologist.
I'm splitting that up into two smaller goals. 5 for this month (I have lost 1 pound so far, so 4 to go), which means I will only need to lose 2 more next month.
My exercise goal for September is to add 10 more minutes a day to my walk routine.
How about others? What are your goals for September?
The Storyteller
9-3-13, 4:27pm
Exercise energy output during exercise has been a concern of mine. However, I think I may have been underestimating how many calories I burn during a workout. I found this chart in the book I am currently reading helpful...
http://i394.photobucket.com/albums/pp29/storypage/0exerciseandcalories_zps3b427c83.jpg
Very encouraging, especially when I get stuck at a particular weight.
Gardenarian
9-3-13, 4:34pm
To practice the Sivananda yoga sequence (http://www.youtube.com/watch?v=jwCZyq7emDc) everyday - I'm going to be doing my teacher training at the Yogafarm ashram in May (yes, preparing well in advance!)
I'm doing lots of landscaping and remodeling, so that's exercise too - hope the yoga will keep my bad back functioning!
Must keep telling myself, "I'm 55, not 25!"
I'm in! I feel like I always have the same goals but I guess since I haven't been meeting these very basic goals yet I should keep them lol
Walk - 5 days a week
Stretch - 5 days a week
Start some kind of strength training 3 times a week. I have lots of ideas for using body weight to strengthen. I just need to get doing it!
I will walk today which I think is 4 times this week. Stretching's been kind of hit or miss.
I love seeing the goals others have made and cheer along when they are met and sympathize when they are not!
I decided that I need to get in at least 2000 steps before I eat breakfast. I've done that for 2 days, it takes a 15 minute walk around the yard- I also did a wee bit of weeding before I walked, so 2 things done!
My pedometer marks aerobic walking after 10 minutes, so I keep going until at least the aerobic counting kicks in.
Have not done either yoga or strength this week. But I still have today and tomorrow.
The chart is helpful. I had one that told the step value of activities, too. That helped with this pedometer although I am a purist and only want to really count the steps on the pedometer and count the other stuff as bonus.
The Storyteller
9-7-13, 1:44pm
So glad to see others making progress!
I have lost another pound. That makes 3 to go to reach my September goal. That is one pound a week. I think I can do that. I weigh less now than I did at the age of 28.
Nswef, I know what you mean abt purist. I have added that 10 extra minutes but only for two workouts. I'm not going to count it a success until I have done a week worth.
Jim
This is my last month with my boss in the office so things are going to be crazy as I take on official responsibility for everything and learn all the systems. Plus staying on top of all my own program work. Getting to the gym has been a challenge during the week, but we did do a good job of getting out for walks after dinner most nights this week. I think I'm going to have to put really structured fitness goals on the table for this month, and just make a point of trying to be sure I move at least a little bit every day, and get two good workouts on the weekend. I was just above 69 kilos on my Sept 1 weigh in but recorded it as 70. If I can get down to a reliable 69 I'll be happy, 68 would be great! I'd like to hit 65 by Jan. 1, so one kilo a month is a decent pace toward that goal.
Congrats on losing that #, Jim!
I did not walk yesterday. I was so tired I was in bed by 8:15. But the dog & I did our 2 mile walk around the lake this evening.
Did 2 sets of 20 wall push-up thingys. Not much but definitely better than nothing.
The Storyteller
9-9-13, 11:29am
Thanks, Azure! It is going well.
Worked out at the farm this weekend, so I got plenty of exercise. I also tried doing my walk outside in the evening while there. I had mowed a path from one end of the property to the other, so walked to the end and back to the front gate, then down the road and back. The second day I walked 40 minutes, but about 30 minutes in felt a pain in my chest and left shoulder, so I slowed down a bit. That's why I like the Y... I can monitor myself and have human backup. I have to remind myself that 1/4 of my heart is basically dead tissue, so I'm only operating at 3/4. I envy those of you with your 1, 3, and 5 mile runs! I could do that in my youth, and more. Fast walking is about the best I can do, now days.
I also picked up a pedometer this weekend, as I like the idea of keeping track of steps. Think I might get the wrist type, though, so I can keep track of my heart rate and not overdo it when I'm not in the gym.
I'm still reading a LOT of health related books. I have now read 3 in a row (by Furhman, Esselstyn, and Ornish) that say I should cut out all meat and dairy because of my heart condition. I haven't told him but I think my cardiologist would agree. I have already instinctively cut out dairy, because it is high in calories and fat and I feel like I can easily take it or leave it.
Meat is another matter. I have already cut back to very small portions for the end of the day, but I'm not exactly thrilled at the idea of giving it up altogether. I promised my wife I would wait until I talk to my cardiologist in October before taking the plunge to vegan. As it is, I have cut back to the point I feel it is necessary to take B12 supplements, which I picked up this morning. I'm getting plenty of protein from the plants in my diet.
I had a small pork chop last night.
We spent the afternoon juicing for the coming week, and have enough for 6 days, breakfast and lunch, for both of us. My wife is now on the juicing, high vegetable kick with me, now that she has seen how much weight I have lost and how great I feel. Next thing you know she will be going to the Y with me.
I finally read through the longer thread on weight loss, and rooted for folks successes and embraced their struggles. We all have them I think. I liked the honesty and openness. I picked up a few ideas. I liked the progress tracking at the bottom of many posts, and though it makes me a little nervous, I thought I would start adding it to my posts. So, here goes...
Start/now/next goal/ultimate goal:
223/183/178/165
There, I did it! Not as hard as I expected. :)
On weighing, I weigh daily and don't worry about small fluctuations but pay close attention to upward or (so far mostly) downward trends. If I just weighed periodically I might catch myself on one of the up days and it might not be a true indication of trends.
Best of luck, all, and hope to see more posting in the thread!
The Storyteller
9-10-13, 9:46am
182... two pounds to go to reach my September goal of 180, with 20 days to get there. Progress!
I work in a library and you would think with a typically sedentary job like that I wouldn't get much chance to move around. But I have found a way.
When I work the reference desk, and someone asks for help that requires me to get to my feet, when I am finished with that interaction (and if nobody is approaching the desk for help) I take a brisk walk through the book stacks to the back of the library. Since we have a fairly large layout, that can account for a lot of steps. According to my brand new pedometer, the steps really add up! It's nice and quiet, and I am surrounded by things I love (BOOKS!) during the entire brief walk.
Since I was recently put in charge of supervising the book shelvers, I can use the excuse of checking their work (and I do) while taking my walk. I take frequent glances toward the reference desk to see if anyone is even looking in that direction as though they may need help, so I'm not abandoning my primary responsibility.
Occasionally on these little walks, I will find a patron who looks like they may need help, so I also use the time for a chance at proactive reference intervention.
I'm also learning to walk most places, but when I do drive, I park far from the store entrance to encourage yet more exercise. I want to increase that distance until I am parking at the farthest point away.
Had a great morning juice of carrots, an apple, and some ginger thrown in. Delicious!
Life is good.
Storyteller you should be so pleased with yourself! Finding ways to move within the work day!! Think of all the good you are doing for the library as well as yourself.
The Storyteller
9-13-13, 1:28pm
Thanks, nswef! I appreciate the encouragement. :)
Today was my wife's birthday. I gave her a bunch of "Homer" gifts. That's from an early Simpsons episode where Homer gave Marge a bowling ball for her birthday, with "Homer" inscribed on it. In other words, a gift for her, but really it's for me. A salad spinner, a bread pan, a popcorn maker, lemon squeezer, and a high powered juicer. We bought a low end juicer a few months ago, because we weren't sure we were going to use it, thus low end. Well, we juice all the time, so it was time for an upgrade. We will keep the other at the farm for weekends and use this one at home.
Speaking of juicing, today is day 5 of my 5 day daytime juice fast... drink green juices until evening, then a small solid plant based meal (last night I added a little of our home grown chicken, though). I have lost another pound, so only one more to go to reach my September goal.
I also bought an air popcorn maker for "her". Actually, she has been asking for it for weeks. Popcorn has been a life saver for me during my diet. We pop 1/4 cup in the morning, which comes to 130 calories total and makes a nice size bowl of popcorn. We don't add oil or butter, to keep the calories down, but do add salt. I couldn't get the salt to stick to the kernals, so we lightly mist them with water from a spray bottle, then add a little sea salt. The water quickly dries and the salt sticks. I am a terrible snacker, but at least with popcorn is a healthy whole grain that is low on calories. Except when I am fasting (like today) I munch the popcorn all day to fill the place of my old habit without consuming too many calories, fat, or salt. So far, I have yet to finish a bowl, but keeping it to 130 calories limits the top end of calories used for snacking.
I'm sorry to be hogging this thread, but I am finding this useful, so I hope y'all don't mind. I would love to see others posting here!
Progress report:
Start/now/next goal/ultimate goal:
223/181/178/165
The Storyteller
9-15-13, 10:33am
180! I have reached my September goal with two weeks to spare!
Now I can relax for the rest of the month. I think I will focus on maintaining this weight (a concern of mine for the long term), maybe switch to resistance training for a while.
Way to go, Jim! That's wonderful.
I have not been doing so wonderful. I actually do a lot of walking at work. I am all over the store. But I really need the steady 2 mile walks. I am having trouble fitting them in right now since I am working more than normal.
I having been stretching much more consistently. But the weight bearing exercises are hit or miss.
Ok, I walked 2 miles yesterday and again today!
The Storyteller
9-20-13, 9:48am
Ok, I walked 2 miles yesterday and again today!
Excellent! Better than what I get on my workouts!
Yesterday, I was at training all day out of town so no workout for me. Best I could do was walk up and down the street during breaks and lunch. I'm getting so I can't stand long periods of non-movement.
Still, I weighed this morning and I'm now 179, past my September goal and not even trying. Maybe it has something to do with eating right. :) Now I only need to lose one more pound before October 24, then I will no longer be technically overweight according to the CDC BMI charts.
Progress report since starting my program April 24, 2013:
Start/now/next goal/ultimate goal
223/179/178/165
The Storyteller
9-23-13, 4:44pm
Well, I have a new "ultimate goal".
From my reading, the hardest part of losing weight is keeping it off. So, my new ultimate goal is to maintain my weight for a year, once I get to my goal weight of 165. I think it would be prudent to allow for a 10 pound fluctuation, so basically I want to maintain a weight of 165 to 175 (or 10 pounds more than whatever weight turns out to be my 61 year old ideal weight).
As the little reward for that effort, I want to sign up for the National Weight Control Registry (http://www.nwcr.ws/). To belong to this elite club (;)), you must maintain a documented weight loss of 30 pounds or more for at least a year. So, here's how I document that...
I visited my cardiologist in April weighing 223. I now weigh less than than 180, so I've lost a little over 40 pounds so far. When I visit the cardiologist next month, I can take copies of the report that show my weight and the weight from April to prove I have lost 30 pounds or more. Then, hold on to those records until next October, and get another checkup to prove my status.
Goals really help for me. By having a goal, and then a reward (besides feeling GREAT!) at the end, I then have something to work for. I'm not sure what new goals I will have after that, but I figure if I can maintain my weight for a year, mostly through diet and moderate exercise, then it will be a well ingrained habit that I can keep up pretty much forever.
Gardenarian
9-23-13, 5:31pm
I've been getting about 5 days a week of yoga, not 7, but that's okay.
I do find I rush it. What takes 2 hours in class, I do in 30 minutes at home.
It's really hard to pace myself. I think I will get some kind of yoga timer app to help out with this.
The Storyteller
9-24-13, 9:40am
I've been getting about 5 days a week of yoga, not 7, but that's okay.
I do find I rush it. What takes 2 hours in class, I do in 30 minutes at home.
It's really hard to pace myself. I think I will get some kind of yoga timer app to help out with this.
Yoga is definitely on my to-learn list. I've wanted to try it for years, and now that I'm reading Dean Ornish's books and how much he swears by it, I really have to try it. I have tried watching videos to learn it, but maybe I need to sign up for a beginners class to get the basics down. I also want to learn meditation, which is also supposed to be good for health.
On my weight loss journey, I weighed in at 178 this morning, which was my October goal. So, I guess I need a new goal for October. Maybe 173? That would put my total weight loss since April 24 at 50 pounds exactly before I see my cardiologist on October 24. Has a nice ring to it, I think. :)
So, updated progress report...
Start/now/next goal/ultimate goal
223/178/173/165
Yea for you Storyteller! I would say take a class for yoga, and make sure it is for beginners and not power yoga...I did Lilias Forten for years before I took a class, and the class helped. I still do Lilias = I had my vcr tapes of her transferred to DVD. She's my favorite, although Rodney Yee is good and Peggy Cappy. All three do the slow, meditative yoga not the zippy zoom kind some seem to like. I have some great for me meditation tapes from Gaiam...I got them from the library first and kept renewing them, so finally bought my own. AM and PM Yoga Meditations by Gael Chiarella I am much clamer than i used to be, but not as calm as I'd like to be.
For the month of September I have be doing an Insanity Challenge (http://www.youtube.com/watch?v=cSccVzdYhmI&noredirect=1). It's been tough but I can definitely notice a difference in my body. I feel great all the time (besides when I'm sore from the workout) and have a ton more energy. Currently looking for a new challenge to start in October. If any one has any suggestions for me that would be great!
The Storyteller
9-28-13, 10:50am
I just wanted to do one more update for September before the new thread starts for October.
Still at 178, but that was my plan for the rest of the month. I only worked out one day this week, but if felt great. I'd forgotten how strong you feel when you work out regularly, then take a break for few days letting your body fully recover.
My wife worries about my strength because I look so much smaller, but I can actually lift much more. So, I'm actually stronger. Things I used to be able to use my weight for are a little more difficult, but I'm relearning to use my legs instead.
This was just a weird week. My wife was gone for half of it helping our daughter with our grandkids in her husband's absence, and when she is gone it is like I'm only half there. Throws me all out of whack. So I didn't juice much, work out much, or (fortunately) eat much. But I got a LOT of work done around the farm, so it isn't like I was totally inactive. Just that I didn't get my heart rate up as much as I like.
The Storyteller
9-28-13, 10:53am
For the month of September I have be doing an Insanity Challenge (http://www.youtube.com/watch?v=cSccVzdYhmI&noredirect=1).
Yeah, I could never do that. Not any more. Used to, but now best I can do is a brisk walk. Kudos to you!
The Storyteller
9-28-13, 10:55am
Yea for you Storyteller! I would say take a class for yoga, and make sure it is for beginners and not power yoga...
Thanks! I'll do that. I think the Y I belong to offers yoga group classes. I'm not sure if they have a beginner class, but I'll certainly look into it.
Jilly, I cannot imagine doing that Insanity challenge- it made me tired just to see the ad. Like Storyteller a brisk walk is good for me. I have kept at 5500 steps or more nearly every day this month. I think for Oct. I will continue- push for 6000 and a yoga or strength training once a week. I did 16 days this month over 6000 so I think I could do more in Oct. Baby steps.
I'm trying to take a page from the Danes and ride my bike to work regardless of the weather. We will see. Riding TO work is fine; I arrive refreshed and invigorated. At 5.00 o'clock however, I'm so tired and exhausted, it's an act of will to get on it and pedal home. It's also very apparent that I really am tired as I am not as strong or fast as I was in the AM. My goal is 3 days a week. Which I made this week. I'm not looking to make this a high tech venture. I have my light on my bike. Some flashers and a reflector and a rain poncho with hood for the rain and gloves. No fancy gear, or special cycling clothes.
Good for you Tiam. I would think riding home would be harder...what about darkness? It's a great goal.
Gardenarian
9-30-13, 4:49pm
Storyteller - definitely start yoga with a class! It is not only inspiring, but the teacher should give you corrections on your postures so that you are doing them properly. It makes all the difference in the world.
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