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Post by aeroguy39 on Jan 4, 2013 10:52:40 GMT -5
So at least some of us have expressed an interest in some type of online fitness motivation group. Anyone with knowledge of fitness/exercise - please feel free to contribute. I was a certified group exercise instructor for about 12 years and women's fitness center owner/operator, group exercise director, etc. for 2 years.... so Ido have some fitness credentials. If you are interested in participating... I find it is a GREAT START to STATE your goals...... So to get everyone started my current goal is to lose 10 pounds.I have gained some weight over the Holidays and vacation....  The best thing is to JUST MOVE FORWARD - no beating ourselves up. Your goal might be endurance, strength, toning, flexibility, weight loss, muscle gain... Whatever it is - I suggest we SHARE it here and then plot our course. I'll check back in when I can... I am on the road through Monday with sporadic internet access. |
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Post by tangiraffe on Jan 5, 2013 0:52:37 GMT -5
Well. I don't even have a scale in my house sooo  goal # 1 buy scale! After that I might start low....mmmm maybe 5-10 lbs. |
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Post by aeroguy39 on Jan 5, 2013 6:18:22 GMT -5
Well. I don't even have a scale in my house sooo goal # 1 buy scale! After that I might start low....mmmm maybe 5-10 lbs. Excellent!!! Yes - do buy a scale. You need to know where you are starting in order to know if you have made progress. But NO OBSESSING over the weight on the scale. You are only allowed to get weighed twice a week... do it at the same time of day (wake up is best for me - because I tend to be at my lowest weight of the day and that makes me happy)....  Yea - I can be such a "girl" about my weight...  How is your strength/muscle tone? I find it is BEST to combine some endurance (to burn calories) along with some weight training (can be small - 5 pound hand weights) and some calorie restriction.... together that is a pretty winning combination to lose weight and tone up. In the long run - the more muscle you have, the more calories you burn, even while you sleep. Muscle tone looks GREAT on EVERYONE. We are not talking body building here - that's a whole other area - and Bonnie/Trine is an expert on that topic. I go for functional fitness, muscle tone, and appropriate weight. It will make you feel better about yourself... but you may have to fight the guys off...  which you probably have some experience with already. Let me know when you are ready to get started and what types of cardio activities you ENJOY (walking, Zumba, Dancing, bicycle riding, tennis, roller blading)? Whatever it is you LIKE to do is the BEST place to start. Also - if you have any health issues or injuries. You can PM me instead of posting publicly if you aremore comfortable with that. Give me some basic information about yourself and we can get started. It's not complicated, it just takes some persistence and patience. |
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Post by tangiraffe on Jan 5, 2013 13:23:17 GMT -5
Well muscle tone it not toooo bad. Mostly my core all around is what needs the toned the most. As for cardio, Zumba and walking for the most part, but I would prefer to stay inside (I know that's bad but its so cold and windy here, it makes it very difficult sometimes to be outside). And as far as health issues, I really don't have any except for on overactive thyroid, which helps contribute to the problem a little bit, but I think I can fix it without taking any medication.
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Post by tangiraffe on Jan 5, 2013 13:27:20 GMT -5
Also for the last month or so I cave been trying to convert meals into healthy(er) meals. But sometimes its hard when you have a very picky man in your life, so sometimes I just make my own dinner, a small salad and some fish or a baked piece of chicken and some veggies, but sometimes that is more time than I have to cook 2 meals, so that does not always happen. Im also like in LOVE LOVE LOVE with those special K meal replacements. I use to drink 2-3 a day and then just eat dinner, or just have one for dinner when I get honme late. So im going to get some more of those to. They really seem to help with my small random cravings throughout the day, and they give me a chocolate fix
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Post by tangiraffe on Jan 6, 2013 3:33:36 GMT -5
for dinner. I grapefruit with I packet of truvia per slice and 4 stick of imation crab |
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Post by Princesa on Jan 6, 2013 17:49:29 GMT -5
I wanna lose about 25 lbs that is my main goal....luckily over the holidays I went up no lbs just 3oz!!!
My stomach is my issue,been thru 2 c-sections and I was able to drop the weight fast & easy after having my 1st son...10yrs later with #2 and its harder!! I can fit into my size 5's but the muffin top ruins it lol
I've been focusing on portion control and overeating(my main 2 probs)...I log my foods on myfitnesspal.com wich helps majorly!
I didn't workout for 2weeks during the holidays it was just too busy for me..but I'm back and it doing cardio and light weights,etc.
I'm also on beachbody.com I do BBL and some of Shaun T's workouts.
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Post by aeroguy39 on Jan 7, 2013 6:55:23 GMT -5
Ok - so all 3 of us - have a "mid section/tummy) problem.... I also carry too much of my weight around my belly... I always wanted CUT ABS.... but even when I was hardcore training/instructing.... and I was a MUCH lighter 138 pounds (20 pounds heavier today.. eek)... and I was 10.5% body fat (that's pretty LOW ) ... i could not really get CUT ABS.... It's just not the way I am built..... Genetics are what they are... So rule 1 I want you to try to embody is: We all have to come to grips with our own genetics. We can do our best to eat healthy and be FIT - but someone with heavy thighs is NOT going to get stick legs doing anything HEALTHY or probably ever.... (just as an example). Rule 2: There is no such thing as "SPOT REDUCTION" - doing a million situps will not get us CUT (or even FLAT) ABS.... It will make our tummies HARD UNDER the layer(s) of FAT but no one will be able to see it unless we lose the FAT... sad but true. I promise to only tell you the TRUTH - which is why I could not make $$ as a fitness person... So to get flat/toned/sexy ABS what do we have to do? 1) Eat a HEALTHY lower fat, lower carb diet - of an appropriate number of calories for our body size and weight goals. 2). Do Cardio exercise to BURN Fat. 3). Do appropriate toning exercises (like crunches, leg lifts, pilates, zumba, kick boxing) that will tone the areas in need (the above list is are GREAT for ABS). 4). And always drink plenty of WATER (not soda, not energy drinks) - just plain water. We will get into specific exercises and goals later on and you may want to PM me if you do not want that discussion public. OK - GREAT - there are 3 of us so far in out Group Fitness Team. I'll be back later on today - I just got back from my almost 2 week Florida trip and I FEEL FAT...  But also VERY TAN  |
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Post by tangiraffe on Jan 7, 2013 13:33:38 GMT -5
oh gosh the energy drinks are so hard for me. I ALWAYS drink the 0 sugar 0 carbs red bulls but I like, need them some times. Monday night I work freight night at work (6am to 4am sometimes) and if I don't have them I will be crashing. ButI only try to restrict them to Mondays so im not drinking them non stop
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Post by Princesa on Jan 10, 2013 9:04:37 GMT -5
oh gosh the energy drinks are so hard for me. I ALWAYS drink the 0 sugar 0 carbs red bulls but I like, need them some times. Monday night I work freight night at work (6am to 4am sometimes) and if I don't have them I will be crashing. ButI only try to restrict them to Mondays so im not drinking them non stop I hear ya! For the past few months I've limited myself to 1 sugar free redbull a week..it was hard lol I lost 1 lb since my last weight in on the 2nd!! My goal is to lose 3-5 lbs a month. |
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UV
Silver
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Posts: 31
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Post by UV on Feb 7, 2013 8:48:31 GMT -5
Goals:
Stay 115-125 range
Gain strength
Cardio fitness
Look muscular again (bodyfat goal < 18% > 15% (been there so don't want to go too lean)
I always have that problem where your metabolism starts to kick up and then you get tired from working out because you are not eating enough. Any tips on catching this before it hits you with the wall of exhaustion?
I eat healthy enough, I just tend to undereat.
I got out of shape over the summer and this winter due to exhaustion.
Didn't gain weight but I don't feel as tucked in.
Health Goals:
stick to one cup of coffee (caffeine reduction)
quit smoking...again... :/
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Post by aeroguy39 on Feb 8, 2013 4:31:57 GMT -5
Hey UV - GREAT Healthy Goals!!! Glad you saw the light from too obsessive and too low of body fat. 15-18% BF is perfect for a female and very fit and healthy!!!! Where are you today? Do you work out much? Cardio? Resistance training? Yoga/pilates? Yea - you can't beat the group exercise instructor out of me... |
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UV
Silver
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Posts: 31
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Post by UV on Feb 8, 2013 11:24:37 GMT -5
Hey UV - GREAT Healthy Goals!!! Glad you saw the light from too obsessive and too low of body fat. 15-18% BF is perfect for a female and very fit and healthy!!!! Where are you today? Do you work out much? Cardio? Resistance training? Yoga/pilates? Yea - you can't beat the group exercise instructor out of me... Yeah accidentally dropped my fat that low and I looked too stringy/cut for my liking. I also would get dehydrated way too easily. Unmeasured and feeling puffy. It feels like my body fat is in the 20-22% range. Thats usually when I start showing fat on my lower abs and upper thighs. My weight yesterday was 116 I am starting from scratch. I had the flu three times this season. I got a different one every time. LOL So I feel really weak. Asking the s.o. to open pickle jars weak. LOL I have a bike that I can do cardio which I need to build up. right now I am doing nothing though. Looking for something simple. Nerve damage in my one wrist so I have to baby it or ice it if I use it a lot. Kinda bad knee - just flares up sometimes with weather or overuse. I need upper body strength and its SO hard to maintain with a bum wrist without access to machines. I am thinking I may eventually have to cave and find a gym. That is the only thing I can think of to build up my upper body without wrist use. (that pull down bar and butterfly thing) |
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Post by aeroguy39 on Feb 10, 2013 7:11:35 GMT -5
Hey UV - GREAT Healthy Goals!!! Glad you saw the light from too obsessive and too low of body fat. 15-18% BF is perfect for a female and very fit and healthy!!!! Where are you today? Do you work out much? Cardio? Resistance training? Yoga/pilates? Yea - you can't beat the group exercise instructor out of me... Yeah accidentally dropped my fat that low and I looked too stringy/cut for my liking. I also would get dehydrated way too easily. Unmeasured and feeling puffy. It feels like my body fat is in the 20-22% range. Thats usually when I start showing fat on my lower abs and upper thighs. My weight yesterday was 116 I am starting from scratch. I had the flu three times this season. I got a different one every time. LOL So I feel really weak. Asking the s.o. to open pickle jars weak. LOL I have a bike that I can do cardio which I need to build up. right now I am doing nothing though. Looking for something simple. Nerve damage in my one wrist so I have to baby it or ice it if I use it a lot. Kinda bad knee - just flares up sometimes with weather or overuse. I need upper body strength and its SO hard to maintain with a bum wrist without access to machines. I am thinking I may eventually have to cave and find a gym. That is the only thing I can think of to build up my upper body without wrist use. (that pull down bar and butterfly thing) 20-22% baody fat for a woman is FINE. You know your own body best. It's REALLY all about how YOU FEEL. And from your post - It seems that you could feel better than you do. What is behind the medical sounding issues you describe? Are you seeing a medical professional fro these issus (wrist, repeated Flus, knee)? My first "RULE" is : "IF IT HURTS DO NOT do it". This does not apply to the muscle soreness you may/will get the day or 2 AFTER a good strength training - that's NOT HURT... that's muscle groth amd strength increase. I mean the things that hurt WHILE you are doing them... like that wrist issue. What to your knowledge caused that? How long have you had it? Does it get better? Upper body strength and endurance training (cardio) seems to be your first fitness priorities. These will BOTH increase your Quality of Life and make you FEEL better. The stationary bicycle is great for cardio endurance training... BUT does that hurt your knee? Don't do it if it HURTS. Consult a medical professional to get to the bottom of that issue if it is bothering you and interfering with your quality of life. If there are no issues for you with the bike... I would start at low intensity for 20 minutes a day and work up from there. Your endurance sounds low - based on your post. For upper body strength at home - the WRIST pain/injury is a problem. Have you had it checked out by a doctor? You can start out with something as simle as bicep curls with soup cans at home - IF That does not hurt your wrist. You can also purchase a small set of hand weights - 5 pounds? 8 pounds? for about $1 per pound. So a set of 2 - 5 pound vinyl coated hand weights would go for about $10. Start there - if the soup cans are not heavy enough and IT DOES NOT hurt your wrist - You REALLY need to get that checked out. You DO NOT want to do permanant damage to your wrist. The PAIN is TELLING you something. That's my Rule #2: "LISTEN to your body". Actually that is probably Rule #1. Rule #1: "ALWAYS listen to your body" Rule #2: "If it HURTS - DO NOT do it" You obviously are listening to your body from your post. GOOD JOB!!! You KNOW that you do not feel good at 15 - 18% body fat - more listening to your body. GOOD JOB!!! You need to see a medical professional for your descibed Chroinic pain in your wrist, possibly knee, and how weak you feel. STAY hydrated!!!! Especially if you do start the cardio exercise on the bike. Drink PLENTY of fluids - BEFORE and during exercise. I am guessing you are fairly petite. Since you say you are 116 pounds and approximately 22% Body fat. Your height is?  5' 2" (I am guessing)? Your age is? I am really sorry that you have been SO sick with the flu this season. That is HORRIBLE . I hope you are feeling better and can gain your strength back. Good luck and let me know how I can help. Have a GREAT Day!!!!! |
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UV
Silver
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Posts: 31
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Post by UV on Apr 7, 2013 3:27:15 GMT -5
Sorry reply so late. Gained 4 lbs and went down to 20%. I was at 22.8%. Pants are comfortable again!
I already saw a doctor about all of it. Its nerve damage on my wrist forever and my knee I tore the meniscus just a bit. I didn't want to risk surgery so I just waited for the healing with PT and painkillers to start. It took a couple years but it was well worth it.
After that sick spell I got really active with taking care of a larger property inside and out.
Sporadic on the bike when needed. It does not hurt me knee at all but I never do long sessions. I break it up into 10-20 min chunks max. The only time it hurts is when weather hits, if I don't use it or if I abuse it.
Im 36. 5'5''
Its finally warming up around these parts and I have had some sun days for my face. I felt like that and the exercise just kicked up my immune system back to normal. Kinda nuts how much UV can HELP your immune system.
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goal # 1 buy scale! After that I might start low....mmmm maybe 5-10 lbs. 
Yea - I can be such a "girl" about my weight... 
which you probably have some experience with already. 
But also VERY TAN 
5' 2" (I am guessing)? Your age is? 