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nosurrender

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Reply with quote  #1 
OK!
We have all been snowed in and our exercise habits have been replaced by waiting for the snow to be cleared enough to get out to the grocery store to buy more FOOD to eat while we wait for the snow to be cleared.

I don't know about you- but this winter has shown up on my butt and now my waist is getting bigger thanks to the ooph.

Who would like to join me in a daily check in? Remember- if you burn more than you take in, you lose.

So let's check in!


Copy and paste from here down:

DID I WORK OUT TODAY? ______
HOW LONG???
WHAT TYPE OF EXERCISE???

OR
DID I DO CHORES THAT EQUAL A WORKOUT???
SUCH AS??

WHAT DID I EAT THAT WAS GOOD TODAY???

WHAT COULD I HAVE DONE WITHOUT???

Remember, Tomorrow is another day! If I messed up today, I will start fresh tomorrow!!!!!!


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nosurrender

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Reply with quote  #2 
Check out this guide I wrote for Ehow:

http://www.ehow.com/how_7806859_establish-healthy-nutrition-exercise-plan.html

How to Establish a Healthy Nutrition & Exercise Plan

                                               
                                                                                                       
                                        Walking is great exercise.                                                                                                        
Walking is great exercise.
                                                                                               
                                                       
                                                               
                                                                        couple walking image by Joy Fera from Fotolia.com                                                                
                                                       
                                               
                                                                                       
                                                               
                                                                                                                       

Once you make your health a priority it is time to formulate a plan to achieve your goals. In order to stick to it, however, you must make it something you enjoy and look forward to. The key is to turn healthy choices into healthy habits. An understanding of the choices you must make will help guide you. Once you know the "why" you can then create the "how to" creating a sensible plan that is a successful one.

                                                                       
                       
                                                               
                       
                               
Difficulty: Moderately Easy
                               

Instructions

                       
                                                                               
  1.                                                                
    1
                                                                                                                                   

    Set a realistic goal. Aim for something that is attainable. If you are looking to lose weight; feel your best and get into great shape, you can reach your goal. If you set an unrealistic goal of trying to become someone you are not, then your dream will always be out of reach. Be the best you that you can be.

                                                           
  2.                                                                
    2
                                                                                                                                   

    Examine your current eating patterns. Be ruthless. You know what is healthy and what is not. Rid your pantry and refrigerator of everything that can destroy your plan. Some people have great will power and can ignore junk food in the cupboard. Most people cannot. It is best to remove all temptation.

                                                           
  3.                                                                
    3
                                                                                                                                                                                                                    Stick with good foods, get rid of all junk food.                                                                                                                                                                        
                                                                                                   
                                                                                                           
                                                                                                                    healthy nutrition image by Wojciech Gajda from Fotolia.com                                                                                                        
                                                                                                   
                                                                                           
                                                                                                                                                                                                                                                                                                                                           
    Stick with good foods, get rid of all junk food.
                                                                                                                                                           
                                                                                                                                   

    Go shopping for good food. Read the labels of the items you wish to purchase. Don't just count the calories, take note of the fat content, sodium level and amount of sugar packed into the food. The healthy guide is the number five: the food should be under 5 g of fat; under 5 g of sugar; and over 5 g of fiber. The next step is to leave the packaged goods section of the market and go to the produce section. Buy the freshest fruits and vegetables you can find.

                                                           
  4.                                                                
    4
                                                                                                                                                                                                                    Portion control and healthy choices help you reach your goal.                                                                                                                                                                        
                                                                                                   
                                                                                                           
                                                                                                                    feta and olives image by Elke Dennis from Fotolia.com                                                                                                        
                                                                                                   
                                                                                           
                                                                                                                                                                                                                                                                                                                                           
    Portion control and healthy choices help you reach your goal.
                                                                                                                                                           
                                                                                                                                   

    Learn how to prepare a healthy meal. This means no more frying foods. Use your broiler to leave the fat behind. Switch from butter to olive oil. Take out all processed foods and switch to whole grain foods instead. Reduce the amount of meat you eat and switch to lighter and healthier fish or chicken. Portion control is paramount to success. Your hand can help you determine portion sizes. Look at your hand with your palm up. One portion of meat is the same size of the area that leads from your wrist to the thumb. Pass up high sugar sodas and cut alcohol consumption to no more than two drinks per week.

                                                           
  5.                                                                
    5
                                                                                                                                                                                                                    Exercise at least every other day.                                                                                                                                                                        
                                                                                                   
                                                                                                           
                                                                                                                    lady running from back image by jimcox40 from Fotolia.com                                                                                                        
                                                                                                   
                                                                                           
                                                                                                                                                                                                                                                                                                                                           
    Exercise at least every other day.
                                                                                                                                                           
                                                                                                                                   

    Schedule exercise into your day, every day. Make it a habit. Remember the more you exercise the longer your body continues to burn calories even when you are at rest. Your aim should be a minimum of 30-50 minutes of exercise every other day. Buy a pedometer and make 10,000 steps your goal. These steps can happen throughout the whole day, so put it on first thing in the morning. If you reach the 10,000 step goal, you are burning the calories you need to keep on track.

                                                           
  6.                                                                
    6
                                                                                                                                                                                                                    Don't worry about bad days, start over in the morning.                                                                                                                                                                        
                                                                                                   
                                                                                                           
                                                                                                                    stretching up image by Petro Feketa from Fotolia.com                                                                                                        
                                                                                                   
                                                                                           
                                                                                                                                                                                                                                                                                                                                           
    Don't worry about bad days, start over in the morning.
                                                                                                                                                           
                                                                                                                                   

    Write it down. Keep a diet and exercise diary and be honest. At the end of the day write down what you ate, both good and bad, and how much you exercised. If you did not have a good day, don't feel bad. Start over in the morning. You always get a second chance in the morning to make the right choices to stick to your diet and exercise goals.

                                                           
                                                               
                               
                       
                               

                       
               
                                                       
                               

Tips & Warnings

                               
  • Set achievable goals.
  • Eliminate all junk food.
  • Make exercise a habit.
  • Be kind to yourself, if you have a bad day, start over fresh in the morning.
  • Do not start any exercise or diet regimen without your doctor's approval.
                       
                                               
               

References

                       



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nosurrender

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Reply with quote  #3 
DID I WORK OUT TODAY? 
HOW LONG???
WHAT TYPE OF EXERCISE???

OR
DID I DO CHORES THAT EQUAL A WORKOUT???
SUCH AS??

WHAT DID I EAT THAT WAS GOOD TODAY???

WHAT COULD I HAVE DONE WITHOUT???

Remember, Tomorrow is another day! If I messed up today, I will start fresh tomorrow!!!!!!

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Limner

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Reply with quote  #4 
I'm with ya Gina.  I watched (while sitting on my arse) a documentary on Netflix about stress, the mind & illness.  It was by a female research MD.  Conclusion - Look at lovely vistas, exercise with joy,  eat the Mediterranean way, do what you love.  So did I do that today?  About half way -   I commend you - Love from Mary
http://www.esthersternberg.com/  The MD's site

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nosurrender

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Reply with quote  #5 
thank you, mary charlotte.
(((love you)))


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Calico

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Reply with quote  #6 
Third day no sweets....it's hell...the day is not over yet lol
Walked only 2 miles today, 7 yesterday ;-)

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Indigoblue

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Reply with quote  #7 

Thanks, Gina.... great motivation helps!!!

delphinus

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Reply with quote  #8 
hi Indi! so great to see you!

and hi Cali, Mary, and Gina!

I am going to try to get back to my exercise routine that I have been too sick to do for over a month. It's amazing how little time it took to lose my strength! but I can get it back!

We can be strong!

Let's do this, baby steps, just a teeny bit per day....

xoxox
love
janet

Calico

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Reply with quote  #9 
Hi guys,
so nice to see you all ;-)

Together we can do it and improve our immune system.

I only could walk during chemo....I loved it and felt less nauseous and it kept my immune system in good condition....so you ladies on chemo, it is okay to take it slow I admire each of you for your strength!!

I should be ashamed of myself.....
I almost made it through day 4....I 'accidentaly' (lol) bit a part of DH's ice creme sandwich.....I don't even eat that stuff normally....I could have slapped myself....he said it was tiny, it doesn't count

Again no mountain but around the block only and tomorrow probably not either....we need a second car....

Hugs all around girls!


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Calico

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Reply with quote  #10 
Sending everyone sunshine and bird songs from my trail yesterday. Best place to be.......


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nosurrender

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Reply with quote  #11 
Hi everyone
My recap for this week was not what I had hoped for... had my zometa on Monday so didn't feel much like exercising... then it was my brother's birthday and the dinner consisted of everything I avoid eating - but it was so good!
I have found that home exercises are just as good if I cannot get to the Y. I had an old tape of the NYC ballet workout and I had been using it, and it is great for stretching and muscle shaping... it also makes me feel like I am a little girl again.
Next week we start new- maybe there will be a break in the weather and the snow will melt off the sidewalks and walking can begin again.
LOVE to all my sweet fellow warriors!


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Calico

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Reply with quote  #12 
Hiya girls,
one week no sweets...I feel empowered (and looonging for chocolate )

Gina,
we all need to have those days, celebrating life...what better way than with the f's...family, friends and food
Remember....tomorrow is another day...A Ballet workout sounds fab!!
I dug out my dumbbells to day and boyyyy....they gained weight toooo!!
I could barely lift them!!

And I want spring....nuff said!!!



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Calico

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Reply with quote  #13 
Hey girls,
I lifted my free weights a few times and it seems they are not as intimidating anymore, still heavy, especially for the left (my 'bad' side)

One day at the time.....did skip the last one (trying every other day) and remembered what Gina said....tomorrow is another day (not giving up in frustration).
I am not 25 anymore....without cancer I would not be either......need to embrace age as it comes along (heading toward 47 here fast lol).

I find one thing I like and it is my strength in my legs (mind you...I did not say 'I like my legs' lol...I don't....I like the strength)
Maybe by summer I like the strenght in my arms (if it will be back some)....

~  one muscle fiber at the time  ~


....then I paint the kitchen

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nosurrender

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Reply with quote  #14 
Well, I tried to use the squat machine at the Y and it broke on me.... so happy there was a man on the other end of the gym to lift it up. Note to self: read instructions before trying new machine
I am trying out the elliptical now to compliment the bike.... been home with body aches in body parts I didn't know I had! Too bad I already painted my kitchen!


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Calico

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Reply with quote  #15 
Haha Gina, you are funny
Come paint my kitchen.

Seriously, the elliptical? I have to be reborn to use it....I am afraid I fall to my death using it.
Glad to hear that you have muscles that ache...that means you still have some.

I sort of enjoy my workout, I feel stronger and can do more repetition...I still stare at the weights first but they stare right back

Love Love Love to be outside. I was comparing notes with DD wondering when she starts to feel peaceful (or something...serotonin, stress falling off etc.) when she rides her stationary bike...after 15 minutes...I need at least 50 minutes....is that that age thing??


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nosurrender

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Reply with quote  #16 
The doctor told me today that no matter who we are, male or female, cancer or no, as we age,  if we don't either reduce our intake or increase our exercise, our metabolism slows down to such an extent that we cannot help but gain weight.
In other words, we gotta work at it!


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Calico

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Reply with quote  #17 
It has been a month since we posted here last

Gina, 
you are so right.
Good thing walking counts big time. It seems to be the easiest form, yet, it is most fun in a nice environment.....shopping centers count too just not the food court lol

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Reply with quote  #18 
You are correct Cali- it has been too long. I am starting a new nutrition/exercise program for us this week.... stay tuned!

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