Free & Practical Exercise Advice Group

by mmarkm63 on Apr 2, 2012 at 4:15 am

YOU CAN DO IT!!

by gizmomom on Mar 30, 2012 at 6:39 am

 Admittedly, first and foremost, sleep.  Still a little behind from a conference last week.  Then whatever shakes out for the weekend.  Probably a birthday dinner on Sat.  As far as workouts:  likely running/weights on Sat and then the pool/soccer on Sunday :)

by cevans619 on Mar 30, 2012 at 7:01 am

I am having a house warming party for my new roomie.. She kind of invited a LOT of people and they all tend to be routy and loud.. Im a little nervous :-/     
I will not be drinking to much or anything. I think I want to make sure everything goes smoothly and the host should not be waisted... So Hopefully I will be able to stick to my plan.

by mymandy14 on Mar 30, 2012 at 8:28 am

I had a good Zumba class last night but went home and had killer low back pain. I could feel it coming on for awhile now but just iced it and went on. Now it's screaming and needs some attention! So I went to the chiro this morning and he said to ice it and no work out today-BOO! I'm going out of town this weekend and I really wanted to get in a workout before I left! Oh well, I'll have to squeeze one in on Sunday when I get home!
I'm visiting my mom and relatives out of town this weekend so it should be fun. And let's not forget about the big KU game this Saturday!!!! GO HAWKS!!!

by samaral7 on Mar 30, 2012 at 8:51 am

I was hoping to ride in an event tomorrow but the weather forecast is not cooperating. I was planning the 62 mile route but with a 90% chance of rain and wind gusts up to 26 mph I might be switching to the 25 mile route or hitting spin class in the gym instead. Sat evening we are going out drinking and dancing. I will be designated driver so won't be drinking much. Sunday I have to finish taxes and might head out for a ride if the weather is cooperative.

by tlogan2483 on Mar 30, 2012 at 9:31 am

 Had a great week.  Went to the big cat rescue place twice this week.  It was some serious hard labor this week.  Tossing a ton of 20ish (I'm not good at estimating weight) pound frozen chickens over and over and lots of bending, picking things up, twisting, and other things- made my lower back really sore so I skipped my workout on Wednesday to recover some.  Back at it on Thursday though.  
Plan on heading up to my old city in Virginia so we can get the windows on my hubby's new car tinted by the same guy who did his old car and my car.  Since we're gonna be driving up there with just the one car, we're gonna take the chance while it's getting done to walk around town (hoping the weather cooperates).  Other than that, no plans.  Just enjoy the weekend and whatever comes up.  

by mmarkm63 on Mar 28, 2012 at 7:42 pm

Cardio is cardio is cardio.  By definition, cardio is ANYTHING that gets your heart rate up and keeps it up.  Choose your favorite.

by mymandy14 on Mar 29, 2012 at 6:32 am

However, the elliptical is popular because it's good on your joints-especially your knees. If you are used to walking outside on concrete sidewalks, you might switch one day to the elliptical or a stationary bike and I think you'll feel a difference in your knees. Even if you are young and don't have problems yet, in 20 years you'll be thanking your young self! I'm 30 and am developing knee issues from working out already!

by gypsystacey on Mar 29, 2012 at 10:12 am

i have osteo-arthritis in my right hip & i'm not giving up walking outside for anything....lol. 

by gizmomom on Mar 29, 2012 at 10:29 am

 Its funny, I don't like the elliptical.  It always hurts me more than running or walking outside or the treadmill.  I'm probably not doing it right but its just never been comfortable.  

by lovetolaff66 on Mar 30, 2012 at 5:37 am

 Giz, I have the same issue. I hear people talk up the elliptical so I have tried it a couple of times. Yuck (which sucks because it burns a lot more calories than my treadmill workout). I am also probably doing it wrong but for now I am sticking to what I know best because it is working for me!

by gypsystacey on Mar 28, 2012 at 10:08 am

i think push-ups are an amazing exercise.  i like anything that uses my own body as resistance.

by mmarkm63 on Mar 28, 2012 at 7:43 pm

Pushups rock!  Just stay off your knees.

by mymandy14 on Mar 29, 2012 at 6:33 am

I hate them-but that's because they work!;) They are the best overall exercise you can do-it will target everything!

by gypsystacey on Mar 29, 2012 at 10:13 am

yup i agree keep off the knees.  once my shoulder is all better i will be back doing push ups again i love them.

by gizmomom on Mar 29, 2012 at 10:27 am

 Thanks!  Any thoughts on a good place to start.  As many as I can do or?

by lovetolaff66 on Mar 30, 2012 at 5:40 am

 Those push ups are brutal looking! I have just graduated to doing 1 on the floor. I have been doing them at a low coffee table but just can't step down yet. I will keep these as a goal. But, I am going to use the leg movements in my workout starting at plank position. I think that will work my whole body even though I am not doing the actual push up.

by mmarkm63 on Mar 30, 2012 at 6:16 am

It's always good to work to exhaustion.  Wear your butt out!
 
If you are as yet unable to do many pushups, try the incline method.   Start against a wall...
 

 
Then, when your strength improves, move to a counter...
 

 
Keep reducing the amount of incline... go to a coffee table...
 

 
 
The lower, like on a step at your home...
 

 
And finally, you should be ready to hit the floor.  Be patient, but stick with it.  It's a process.

by mmarkm63 on Mar 30, 2012 at 6:17 am

Sorry, that last pic should be...
 

by gizmomom on Mar 30, 2012 at 6:37 am

 Thanks Mark!

by Triquentra on Mar 31, 2012 at 8:35 am

My trainer has me you the bosu ball a lot for push ups.  Ball down and balancing in the center, and ball side up with knees on the squishy part.  I am still sore from Thrusday.  I am working up to being on my toes, not quite there yet but close. 

by JShell1265 on Mar 28, 2012 at 6:29 am

Yay!!  Good Job!!   : )

by mymandy14 on Mar 28, 2012 at 7:15 am

I love that feeling! Great job!

by ericamisamerica on Mar 28, 2012 at 7:18 am

Awesome! I'm at that point too where I can see muscles that haven't been there in long time! It feels good when you know you're progressing in the right direction! Keep up the hard work!

by gypsystacey on Mar 28, 2012 at 10:14 am

woo hoo to you!  I'm very excited for you.  I can't wait to get my arms to that point.  they will get there!

by mmarkm63 on Mar 28, 2012 at 7:43 pm

Good for you!

by JShell1265 on Mar 28, 2012 at 6:28 am

Hey Everyone and Happy Hump Day!!
 
Gym on Monday . . . finally!!  Worked out on the machines instead of the free weights and will do this for a while.  I did push heavy weights but was more worried about correct form.  No pains or issues during or after my program.  Going back tonight for more.
 
My job is busy again, but just because of too much to do.  I work with a team of 5 . . . . but 1 is on vacation, another called and started a "Leave of Absence" . . . . a 3rd called off on Mon & Tue (waiting to see if she comes in today).  So, my team of 5 is down to 2 (counting me) . . . . and my other coworker doesn't do much.  It's been fun.  : (   NOT!!
 
Hope everyone has a wonderful day / week!!

by ericamisamerica on Mar 28, 2012 at 7:16 am

My house is a mess and I have company coming this weekend. So I will be taking a break today from working out and cleaning up. I feel so guilty when I take a break lately though. It makes me feel like I'm going to wake up tomorrow and be the size I was when I started this whole journey. I had my third baby 14months ago and just recently been able to pull my old pants over my butt(can't quite button just yet). Don't want to back slide when I am almost there!

by mymandy14 on Mar 28, 2012 at 7:17 am

Last night I started Ladies Golf! I used to golf quite a bit in high school, but not much since (12 years ago!) And I'm definitely the youngest by about 10 years, so it will be interesting;) We're paying a lot to be part of our local country club though, so I figure I better start using it!
Because of golf, I didn't get my normal workout in. I plan on doing tabatas tonight and then focusing in on my abs. Tomorrow is Zumba! Food is has been decent all week.

by lovetolaff66 on Mar 28, 2012 at 8:12 am

Mymandy, how often do you switch up your tabata routine? It is what I have started doing and I love it but I am working on varying the exercises. So many of them are so similar that I don't know how to change them so that I am not getting any muscle memory issues.

by gypsystacey on Mar 28, 2012 at 10:17 am

so far good week for me.  my waist & hips were down measurements this week woo hoo!  i'm very happy about that.  my shoulder that i injured is coming along more range of motion much less pain.  i'm now able to lift weights again woo hoo! 
keep up the great work everyone!
 

by mmarkm63 on Mar 28, 2012 at 5:06 am

Erica - that really depends on the style of training  you do.  If  you are doing full body workouts, 2 x per week is fine... 3 is better... but just be sure to put at least one day in between those sessions.
 
If you are working muscle groups, then you can train more, as long as you put at least one day in between working an individual muscle groups.
 
Abs and cardio are something you can do every day.  On days when you do weights AND cardio, be sure to do the weights BEFORE you do the cardio.

by lovetolaff66 on Mar 27, 2012 at 1:50 pm

 I wish I could drown myself in sugar! It is my huggest downfall. 

by new_runner on Mar 27, 2012 at 3:02 pm

 I just don't bring any sweets into the house. That way, if I have a craving, I can't immediately satisfy it. The cravings will go away and, over time, you'll rarely get them.

by ericamisamerica on Mar 28, 2012 at 1:41 am

I get a cup of green tea(with no honey). That way it's hot so it takes awhile for me to finish. It keeps my hands and mouth busy. Then by the time it's done I'm not really in mood for anything.

by mymandy14 on Mar 28, 2012 at 7:19 am

Chew gum! Suck on a sucker (sugar, but not much and it takes awhile to finish). I also like tea! It helps with any craving I'm having in the evening.

by gypsystacey on Mar 28, 2012 at 10:06 am

great tips mandy & erica

by caryl10 on Mar 31, 2012 at 7:53 pm

I have a chocolate peanutbutter whey protein shake

by cincy1 on Mar 27, 2012 at 4:33 am

Hey Donna, my prayers are with you and your family. Spend as much time as possible with her--you can't get any of that time back. I know from first hand experience---unfortunately.  We'll be here when you get back.

by mmarkm63 on Mar 27, 2012 at 5:21 am

Take care of your mom and when you are able, hurry back!

by gypsystacey on Mar 27, 2012 at 8:28 am

good thoughts for you & your mom!

by ericamisamerica on Mar 28, 2012 at 1:51 am

Jesus, I ask for your comfort for Diddie and her mother. We know your plan is perfect because you are perfect. We thank you that we can lean on you in our times of hardships. You are in control so we have nothing to fear. I ask you to give Deddie rest as she journey's through this. Be with her mother so she can feel your presence and feel protected.  Amen
Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.  -Matthew 11:28-30                             

by ericamisamerica on Mar 26, 2012 at 7:16 am

Good Monday Morning! Going to buy me tape measure to track my inches instead of using that scale which went up 4 pounds from yesterday...man I hate that thing! Hope everyone has a great week! xoxo

by captangiepooh2 on Mar 26, 2012 at 7:33 am

happy monday. well,i took a big spill on my mtn bike, so...just sux. they wiil repair a tendon n my elbow tuesday. my luck isbadd. but i guess it could b worse. probably not b here for a while. its my rt arm im rt handed. keep up the good work yall. angie.

by tlogan2483 on Mar 26, 2012 at 7:42 am

Weekend was pretty good.  Weather wasn't great so I stayed in the house mostly except for my grocery shopping.  Workouts okay.  Had a cheat meal or two but otherwise pretty good.  Weather this week is supposed to be colder so no pool this week unless it changes.  Got my meals and my workouts all planned out so hopefully the week will go good.
 
Have a great week everyone!

by lovetolaff66 on Mar 26, 2012 at 9:58 am

 I had a great week/weekend. I did more outside exercise/activities which felt really good. Since I'm now beginning maintenance I am having a hard time adding more calories to my day, but I am working on it.  I  am kind of burnt out this morning so I decided that maybe I could have a "give yourself a break" week and do lighter workouts.

by JShell1265 on Mar 26, 2012 at 10:01 am

Hey everyone and Happy Monday!!
 
Had a woderful weekend and the weather was great in my area.  Visited a friend who's been in alot of pain . . . my partner took him out for dinner.  Just had a nice quiet Saturday.  Sunday, grass cutting . . . . had a headache by the end of the day.  Bad allergies to grass doesn't make a good grass cutting day.
 
I've been absent from the gym for a few weeks.  I'm starting back up starting today and keeping things light until I get back in the swing.  I'm still having ligament issues that the Chiropractor and Massage therapist can't resolve.  Not sure what I'm going to do now. 
 
Hope everyone has a wonderful day / week!!

by gypsystacey on Mar 26, 2012 at 11:54 am

another monday.  my body actually woke me up at 6:00 am this morning so I took advantage & got my arms workout in.  so i feel great about that.  i'm still working on rehabing my shoulder, but dang it has sure come a long way.  
 
I was glad to see the tape measure go down a little bit woo hoo go me!
 

by mymandy14 on Mar 26, 2012 at 2:30 pm

My husband was out all weekend visiting some high school friends, so I actually got a lot done around the house! Started on pulling out garage sale stuff-yikes!
Saturday I spent the majority of the day outside at a trail fundraising event and it was wonderful! I also instructed my first InduroCycling class! It was fun but I have some work to do to be a great instructor!
Sunday I got more work done around the house and instructed a Zumba class! My eating has been great and I'm feeling good about life:)

by cincy1 on Mar 26, 2012 at 6:55 pm

Hey Everyone,
Happy Monday. Great weekend, had a tough workout with a friend Sat am. and enjoyed the rest of the weekend. Looking forward to another week !!!!

by mmarkm63 on Mar 27, 2012 at 5:31 am

@ lovetolaff - If you are planning to take a break, take a COMPLETE break.

by mmarkm63 on Mar 27, 2012 at 5:34 am

@ ericamisamerica - 4 lbs equals 14,000 extra calories ABOVE maintenance.  Do you REALLY think you ate that many calories in one day?  It's not possible.  Most likely, you are retaining water from too much salt.

by lovetolaff66 on Mar 27, 2012 at 6:22 am

 eeekkk!!!!! on taking a complete break! I will make the jump, but it feels like it is going to be a VERRY long drop.

by mmarkm63 on Mar 26, 2012 at 6:59 am

Good stuff!  I was looking for the "like" button.  lol

by JShell1265 on Mar 26, 2012 at 9:56 am

Thanks for sharing!!  I'm near the top . . . . "I Will Do It".

by Triquentra on Mar 27, 2012 at 10:17 pm

Thanks for sharing!  So friggin' true. 

by lovetolaff66 on Mar 25, 2012 at 5:27 pm

 Wow. Inspirational! I have always been after that magical number too! I finally got there two weeks ago... and realized... hmm... now what?! Well, I realized that I am having a lot of fun challenging myself with my new workout program, strengthening and toning my body. My new process will be to maintain my weight which I have never done. I have always roller coastered. This time, no. Like you, I am going to age gracefully!

by ericamisamerica on Mar 26, 2012 at 2:48 am

Wonderful!! Glad you both are doing so well. I have always chased that magic number...heck I'm still chasing it! Health is definitely a gift. And feeling good about your body is a gift is too. Not everyone gets to experience that gift and it's hard getting there. Congratulations on your journey and thank you for sharing it!

by mmarkm63 on Mar 26, 2012 at 7:02 am

That's great news!  Now, if I could only get you to trust the measurements and forget the scale, we'd have the whole package.
 
lovetolaff, no "T" word, please.

by lovetolaff66 on Mar 26, 2012 at 8:17 am

 ?? I looked for the "T" word. I believe I found it. I didn't know there were bad words here :)  Can you explain to me why this is a bad word? Is it something that isn't possible? I don't want to offend anyone and end up not feeling comfortable posting here. I am learning a lot and I appreciate everything you, Mark, and every one has to say.

by JShell1265 on Mar 26, 2012 at 9:53 am

Lovetolaff,  the "T" word that Mark is talking about is "Tone".  One doesn't "tone" their muscles or body . . . . they work / grow their muscles.  That word is a made up word by companies that want to sell you their crappy exercise gadgets.  
 
You didn't offend anyone . . . Mark just doesn't like us using that word.  :)
 

by lovetolaff66 on Mar 26, 2012 at 10:00 am

 Thanks for the reply! I will not only not use it here, I will also delete it from my own vocabulary as well.

by ericamisamerica on Mar 26, 2012 at 10:56 am

I was wondering what the "T" word was too.

by gypsystacey on Mar 26, 2012 at 11:42 am

oh good now i know what the 'T' word is too

by mmarkm63 on Mar 27, 2012 at 5:30 am

As a personal trainer, that word is absolutely like nails on a chalkboard.  It just SCREAMS of infomercial and everytime I hear it, I think of people who are basically slackers who watch too many infomercials, looking for some magic solution for their problems instead of just facing facts and doing the work.
 
I know the members of this group are ready to do the work necessary to get where they want to go, so let's leave those make-believe terms behind as we continue our respective journeys.

by gypsystacey on Mar 27, 2012 at 10:29 am

@ mark well that makes perfect sense no 't' word will be coming out of my mouth :)

by captangiepooh2 on Mar 23, 2012 at 6:16 am

Hey lovetolaff, I would think if the dvd doesnt have a lot of resistence training it would b ok on ur non weight lifting daz. Or mayb do the cardio part of dvd T, or Thur. then pick or have a day t do the full dvd.

by lovetolaff66 on Mar 23, 2012 at 11:46 am

 That sounds like a good idea. I just don't want to overdo the rt and end up reversing my efforts!

by mmarkm63 on Mar 26, 2012 at 7:04 am

Bodyweight stuff should be Ok.

by cincy1 on Mar 23, 2012 at 5:13 am

Happy Friday everyone!!! Great week, 4 days of class and hoping to get a great work out in by the am followed by a massage.

by captangiepooh2 on Mar 23, 2012 at 6:11 am

TGIF!!! I am going on a retreat in Virgina to the New River. Camping. A lot of trails for biking.(mtn). I am excited and I leave 'bout noon.  Basically I have been working in the yard most of the week. Its been like in the 80's here in NC. I love hot weather but its too soon for summer!! Weather is so screwed up .... Hope u guys have a great weekend. Angie.

by mymandy14 on Mar 23, 2012 at 7:21 am

I've had a great week of eating and working out and I can tell it in my clothes and attitude! There is a healthy day event tomorrow in my town I am helping at and then I teach my first InduroCycling class in the afternoon! I can't wait! My husband is away for the weekend and that really helps with my eating;)

by tlogan2483 on Mar 23, 2012 at 9:44 am

I've had a good week.  Food, workouts, all around enjoying life this week.  I've been using that 80's weather here in NC to relax by the pool, work at the big cat rescue place 2 days this week, and grill out.  Did some home made steak kabobs last night (first time we've done that) and it was so good.  So much cheaper than buying premade ones, and we got to make them super healthy.   No plans for the weekend yet.  Wanted to go to a winery, but we'll have to see if the weather cooperates.  

by diddie215 on Mar 23, 2012 at 11:44 am

Hey everyone..Not such a great week for me in the working out department. Had a few minor problems..like a tooth excrated and some other stuff......ate right and walked alot .did some ab excersices .
Next week hope nothing gets in the way .. 
Hey Angie ,Have a Fantastic retreat !!! hope to talk with you soon.
Hope you all have a FANTASTIC week~end!! 

by samaral7 on Mar 23, 2012 at 2:06 pm

Week was good. Workouts were great, did doubles almost every day this week and even got some weight in there. Realizing I need to do more strength and chill out on the cardio. I love cardio and can run or bike for days but it's not helping me get to my goals and it's time to realize it and fix it. Tomorrow I meet with a personal trainer so we will see what he recommends.

by cincy1 on Mar 23, 2012 at 5:06 pm

you all are so great !!!---I was going to have a 'cheat meal' and have wings and salad (i love wings but try to have them like twice a month) after reading all your post-----decided on grilled fish and salad---YEH for me! maybe wings tomrw night