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It has taken me longer to get over this thing than I expected. But the good news is I am feeling better today.
Day 31
Back at the gym—yayayayayay.
I decided to go to the gym and have a nice gentle walk on the treadmill to get me back into the exercising thing. But what I had forgotten is that I had my first session with my PT. I told him I had been ill and that I wasn’t up to anything too strenuous but he was having none of it. He has devised an exercise plan for me as follows;
Mon, Wed, Fri - Cardio. 5 min warm up on treadmill, followed by 15 mins on treadmill at speed of 6.5kmph and incline of 6.5. Then 15 mins on Elliptical and 10 mins on bike.
Tues, Thurs - Weights. 5 min warm up on elliptical, followed by 12 different machines to give me a a complete body workout. 2 sets of 20 reps of each at various weights.
Some of the stuff he was saying was different to what Scott suggests which threw me a bit. For example, not doing weights and cardio together. i like the logic of doing a bit of resistance work each day rather than doing it all in one go. Also, he nearly killed me on the treadmill. My heartrate jumped up to 172 (90%). He said not to worry about heartrate, that the 220 minus age formula was inaccurate. I know part of the reason my heartrate went so high is because I am still not 100% well but it did concern me. Am I right to be worried? I welcome any thoughts/suggestions. Thanks.
Just do what you can, Jo. As you feel better you’ll get stronger. Don’t hurt yourself. If your trainer is telling you to do something that you know you can’t do, or if you disagree with him, by all means, speak up!
I am Sanna and I just wanted to cheer you on. I totally identify with already imagining being slim and that does a lot to the self esteem. I dont have a lot to shed, about 8 pounds to ideal weight, but i have never exercised regularly so that is why i find this challenge so exciting. Is going to the gym your main strategy? I went once some 6 years ago and never went back. perhaps time to try again? there is actually a gym on my block.
I do aerobics and tae bo via DVD and jog in a nearby park. But going to the gym sounds so....serious and good!
Hi Sanna. Welcome to MTM and welcome to my little corner. I must admit it blows my mind a bit that I am able to give you advice. If we stood next to one another I am sure people would expect it to be you advising me! But that is the great thing about this forum.
Yes, the gym is my main strategy. As Scott says The trick is the click, and after it’s clicked you need to work out what works for YOU. We are all so different, have different schedule’s and lifestyles. For me the gym works. But there are plenty of others here at MTM that prefer to work-out at home. I have tried to work-out at home but found I would get distracted and think “I’ll do it later”. I just couldn’t motivate myself. But I have set my life up now so that I get up at 6am, help hubby get ready to leave by 6.30, feed the dogs, pray, drink a small glass of fruit juice and then drive to the gym. I get their about 7.45, work-out for about an hour, shower and change and leave about 10ish. I shop for groceries daily on the way home from the gym (I find I make the best food choices then) and then once I am home I can just get on with the housework and whatever else needs doing that day. It works for me. It has become a habit to go to the gym each morning and I do enjoy it. Don’t feel that you should do the same. In fact be careful of any thoughts beginning “I should......”
Hope this helps. I look forward to being able to support you in any way I can.
Spoke to PT about my concerns (thank you Emmi). He was really nice and agreed that as I was just getting over this flu thing I should reduce the incline and speed down from 6.5 to 5.0. Did it and it was OK. It was challenging but do-able. So I feel pretty good because as well as pushing myself physically I am also pushing myself to speak up and air my concerns.
So, this is what I did;
Warm Up: Treadmill 5 min
Treadmill
Time: 15 min
Speed: 5.0
Incline: 5.0
Elliptical
Time: 15 min
Level: 8
Speed: 5 rpm
Bike
Time: 10 min
Cool down: Bike 3 min
Stretching
Day 33
Weight Day
Full Body workout with weight machines plus crunches. 2 sets of 20 reps of each.
Full Body workout with weight machines plus crunches. 2 sets of 20 reps of each.
When I saw PT last Wednesday he challenged me to cut out sugar for one week. I laughed, he didn’t. But after leaving the gym I thought about it and decided I could give it a go. Just for one week. As well as obvious sugar (chocolate, cake etc) he wanted me to swap white stuff for wholegrain. Well, it’s Tuesday afternoon and so far, so good. He also told me to eat more regularly (every 3 hours). It has been a change and has required me to think more about what I am eating and also has required more planning but I have survived. I must admit I really haven’t been hungry outside of my meal/snack times and have only had one craving for chocolate which is pretty amazing - especially as Aunt Flo arrived on Sunday. I also managed to not whack hubby over the head with a shovel when he settled down in front of the tv with a tin of sweets left over from Christmas TWICE this week. So pretty good news all round!
Great workout, Jo! And an awesome weight session. You’ve got to be noticing some differences in your shape? Clothes feeling looser, maybe?
You’re trainer sounds like a smart guy. I wish you the best of luck this week as you tweak your eating habits. It sounds like it’s working for you. Good for you for not hitting hubby with a shovel! That must have been hard! LOL! Have a great day!
Feeling a bit tired today. I have had two late nights in a row (not my fault). Was at church for a meeting on Tuesday night and then for a service for Ash Wednesday last night. The meeting was hysterical. I am on the hospitality team (I make the tea and coffee on (Sundays) and there was a VERY heated debate going on between other members of the team about biscuits. Seriously. Debating about who eats them (apparently its the kids) and how we can stop it. It seemed very surreal. People were getting quite passionate about little lumps of flour and sugar (that taste oh so good......) I just stayed out of it. But it did mean the meeting was much longer than neccessary.
Anyway, because I get up at 6am and NEED my sleep, I really like to be heading up to bed at 10pm and to be asleep by 11pm. That hasn’t happened for two nights so an early night for me tonight.
Day 38
Warm Up: Treadmill 5 min
Treadmill
Time: 15 min
Speed: 5.0
Incline: 5.0
Elliptical
Time: 15 min
Level: 5
Speed: 5 rpm
Bike
Time: 10 min
Level 8
Cool down: Bike 3 min
Stretching
Day 39
Weight Day
Full Body workout with weight machines plus crunches. 2 sets of 20 reps of each.
Stretching
Emmi - Yes I am starting to notice a difference. I just feel a bit firmer.
Shawn - Salt? Uh oh, I have a feeling now I’ve started to make changes I will continue making changes
Forgot to mention, saw PT yesterday. In two weeks I have lost 2kg! My total weight loss so far is more but I was really pleased with that and so was he. Yayayayay.
I’ve just been msn’ing with my sister. She has decided she is ready to start losing weight and getting fit. I was trying to help her with some of the things that have helped me. I told her what Scott says about “What do you want?” “Why do you want it?” “How you gonna get it?” Then I started typing and when I read what I had typed it seemed pretty good, so I wanted to share it with you. Not because I think I am brilliant, but because it might help someone.
Changing your weight starts with changing your head. It is not about the big decisions, it is about the hundreds and hundreds of tiny decisions that we make every hour of every day. Every-time we choose to eat a certain thing or choose to not eat it. Every-time we choose to eat something gooder instead of something badder. Every-time we are hungry but choose to wait 30 minutes until our planned snack time instead of eating right then and there. Every-time we choose to do some exercise now instead of “waiting until tomorrow”. But this is a good thing because it means we can be changing right now. Right now we can start being the person we want to be. We don’t have to wait until we are at our goal weight or until we are a certain dress size. We can be that healthy fit person today.
I guess all that information I have been reading for years about losing weight has finally sunk in.
I really like what you wrote and I think you make some really good points. It really is about all the small decisions that we make every day. We oftentimes look outside of ourselves for change, when what we need we already have - OUR BRAINS!
We forget to think, and we do things out of emotion (I do) and it’s when we can connect our rational brains (self-parent) to our feeling brains (inner-child) that we can nurture ourselves.
I’m just checking in on folks I’ve missed while I was sort of MIA!
All I can say is WOW!!!!!! You’re doing so well!
I really loved what you wrote. It’s all the little things, the little decisions that we make consistently over time that end up creating huge changes in our lives.
I can hear of your “Clicks” all the way across the pond!
