Week 7 Monday Meeting (February 15)

Thanks, Teresa for the warm welcome!

When you think about starting a new fitness routine, it can get overwhelming. Too often, we worry so much about getting the perfect amount of exercise in, we end up getting no exercise at all. It doesn’t have to be this way! Let’s take some time to take a look at common obstacles that may stand in the way of exercise, and learn how to make exercise a permanent part of your life, without ever feeling overwhelmed.

Assess how you use your time: What are you willing to change or sacrifice so you can start making The South Beach Diet exercise routine a priority? Can you skip browsing on the Internet or watching the latest TV show? Maybe you could get up 30 minutes earlier to incorporate the online walking program or the total body workout plan workout instead of hitting the snooze button. Make a list of all the times you could exercise, no matter how short.

You don’t have to exercise at a certain time of the day: There is no perfect time to exercise. Find a time that’s most convenient for you and to which you can commit. Do what works best for you and your schedule. 

Plan B: If you can’t fit in the online exercise recommendation for the day, than what can you do instead? Too many times we skip our workouts because we feel like the long sweaty workouts are the only ones that count. Can you do a 30-minute video after dinner? Can you take a 20-minute walk in the morning and then another at night? Remember, anything you can do for physical activity is better than doing nothing at all.

Practice, Practice, Practice: Set up a workout schedule and commit to practicing it for a few weeks. Then, reassess and see how you're doing. Do your workouts fit well with your current routines? Is it working, or do you need to make changes? Practice is how you determine what will work and what won't.

Now using all the information I just gave you, tell me how you can fit in a good exercise routine and feel good about it!

Best Wishes,

Beth

Hi Beth.  Thanks for joining us.

I walk an hour most days -- 4-6 days a week.  My problem sometimes is, as you said, if I don't think I can get the full hour in I usually don't do anything.  I have this "all or nothing" mentality. 

Something else I hope you will discuss:  walking is all I do.  I used to have a membership at the Y and used the weight machines there, but I need to do strength work at home.  I usually don't have more than my hour that I walk to exercise, but I know that I need to balance my workouts better.  I was a certified fitness & aerobics instructor years ago, so I know the importance of weight work,  but right now I want to loss weight and I know the walking is necessary for that so I don't want to give up my walking time.  Any suggestions?

SophieL wrote-

" Here are my questions:
1. is it ok to workout every day as long as you change the muscle group you work out? Specifically the elliptical machine works out legs and arms, it is not a problem ?

2. How much stretching is necessary? I have all kinds of knees and back problems and I normally do 7-10 minutes of streching and it has helped a great deal.

3.  How do you make the difference between pure laziness and your body really needing a day off?"

Beth wrote -

SophieL,

First, that's terrific to hear how active you are! I see that you are dedicated and committed to making exercise a priority, which is exactly the type of mindset it takes to succeed.

To answer your question about cardio- it's perfectly fine to do cardio on a daily basis. But I would not suggest training everyday with strength training. Consider any extra cardio you do as bonus, and the more you do the more it's going to help you burn calories and support your weight loss goals. But keep in mind, you don't want to overdo it and end up doing too much. Do what's best for you and listen to your body.

In regards to stretching- it's perfectly fine to stretch everyday. Just make sure you stretch after your workouts, when your muscles are loose and warmed-up.

Trust and listen to your body when it comes to taking a day off. You're body will tell you when it's time. Typically, I recommnend at least 1-2 days, espcecially when your training hard. You know when your being "lazy" and when you're body needs to rest.

Trustyour instincts! It's sounds like you are doing great, keep it up!

-Beth

I was just thinking the same thing.  I thought it would be busier today since it's a holiday for some.  I have the day off (teacher) -- so glad I can attend the whole meeting this time.

Sophie L wrote:

"One more question since it is quiet, I am getting bored with my abs exercise, where should I go to get more ideas for other exercise? ( I also have Pilates DVD and Power Yoga DVD.)  thanks."

Beth wrote:

Oh there are so many great ab exerises out there! A few of my favorities are planks, side planks, reverse crunch, bicycle cunches, good old sit-ups, etc. A good resource for core exercises is the Supercharged Fitness Program, one of the best site out there is http://www.bodybuilding.com/. It is a very credible website with tons of free exercises, with pictures and descriptions! Check it out.

Beth

Would it be alright to walk the full hour one day, then do 1/2 hour cardio and 1/2 hour strength the next?  I've been wanting to start doing more intervals during my walks, as Dr A had suggested, and would like the full hour to try those in.

Teresa Wrote-