6 Weeks to Fitness: Week #4

9 years ago

Hi, everyone!

I am ready for the week to begin! How about you? Losing steam? Hanging in there?

I'm trying not to get discouraged by my lack of progress . . .it's only been three weeks but I'd like to see more improvement! But, like the saying I posted last week says, "Even slow progress is progress."

Comments (19)

Annie Deighnaugh
9 years ago
I'm doing pretty well, all things considered.

My goal of exercising 6 out of 7 days a week...I missed one day and counted taking down a cedar tree as exercise another, so not the exercise I intended but better than nothing. What I am noticing though, esp with the weight lifting is it's already making the everyday stuff I do so much easier.

I have continued to work on the plank and the squat. I'm up to 85 seconds on the plank. I find it very meditative in a strange way as I close my eyes and focus on my breathing ...I'm definitely in the now and it helps the time go by quickly. I've also noticed that the low back twinges I often got seem to have improved a lot since doing the plank.

Also, I was able to squat with my feet flat! I was able to hold it for about 5 seconds before rolling backward, so I'm not there yet, but definitely improved.

This coming week will be challenging as I have overnight guests with dinner and breakfast, more company for lunch and 2 memorial day picnics to work through. Yikes!
awm03
9 years ago
My workout group met at an outdoor basketball court today. We did some running drills, & relays dribbling down the court, and a quick game. Exhausting, and we are terrible basketball players! But lots of fun: 40 & 50 yr olds, whooping it up & laughing on the court. If we get any crazier, we are going to develop a "reputation" in our small town :)
Related Discussions
6 Weeks of Fitness, Week 3 (Cycle II)
Q
Comments (17)
Anele, use both a 5 pound & 10 pound weight to start out with, and just be mindful of any strain or difficulty. If you can only do a few reps with the 10, that's okay. The strength & endurance will come. Better to focus on technique at first anyway. 5 pounds will quickly become way too light very soon, whereas you can use a 10 pounder for quite a long time while you are mastering different moves. I vary between 18 to 25, just moved to a 35 for the first time, went on vacation & am back down to the lower weights (darn!). But I still use a 12 pound bell for some exercises I don't have the flexibility for, like windmills. Turkish get ups are excellent! It uses all your muscle groups and will get your heart rate up, up, up. I hate the TGU, but it is a great exercise! My instructor can do it with a 54 pound bell or two 25 pound bells. Amazing to see. I struggle mightily with an 18 pound bell. My kbell group is on our own now that our instructor is on vacation. We tried some kbell workouts from Lauren Brooks' book, "Kettlebells for Women,", and were really impressed. Short but thorough workouts. We were cooked after 20 minutes. Kettlebells for Women by Lauren Brooks Her beginner videos look very good too, except I see she does an overhead swing. Madame Kettlebells says absolutely do not do that -- too prone to shoulder injury. Here is a link that might be useful: technique demonstrations by Lauren Brooks This post was edited by awm03 on Tue, Jul 1, 14 at 18:36
...See More
6 Weeks of Fitness, Week 1 (Cycle II)
Q
Comments (12)
Anele, I have totally "drunk the koolaid" when it comes to crossfit. When I was going to planet fitness, a crossfit box opened up in town. I emailed the coach and said "I'm 45 and going from being completely sedentary to going to the gym every day and doing 7 weight machines and 30 minutes of cardio". I was wondering where my fitness would need to be to start crossfitting?" The coach coaxed me into coming in and doing the three session on-ramp class, and the fitness evaluation. I couldn't even do a squat. I couldn't do a lunge. I couldn't jump rope.. My balance is just... Tragic. I have a bad knee, and I was 70 lbs overweight. I was definitely out of my comfort zone. I apologized about my capabilities the whole time they evaluated me. Then they asked me to come for a class and assured me they would modify the workouts to my level. There are a few ways in which crossfit is miraculous: 1. They have somehow managed to inculcate a supportive, encouraging tone into an industrial gym with loud aggressive music. Everyone takes pains to help each other, praise each other, encourage each other! I very quickly felt that no one was judging my weakness, only pleased for me that I was trying crossfit. Love the people! 2. The workouts are different every day. Some days they work on strength, some days agility, stamina/speed/flexibility.. Benchmark workouts are repeated every few months, so you can see the improvement. 3. MODIFICATIONS - this is key! For example, today I was told to do three sets of 10 pull-ups. I clearly can't just do them, but instead of telling me to skip that part, one day I will... They simply stretch 3 big rubber bands across for me to stand on. I bounce and pull-up. Then at the peak, I dig in and lower myself as slowly as possible. If bouncing makes the pull-ups too too easy, then a coach steals one of my rubber bands, making me pull a little to get my chin up.. If you can't run well, you can row. Can't do push-ups, do them on rings. 4. Performance psychology... So they taught me how to lift weights with decent form. Then they tested me for my maximum ability to safely lift.. Then: they put me in a team with a 35 year old guy who was 6'5" tall with full tattooed sleeves. Our team score was the time it took us to lift 65% of our max weight 50 times between the two of us. I was lifting 45 lbs. he was lifting 160 lbs. but while I lifted the weights 5 times, he had to hold all that weight at a collar position, straining. So you better believe I hurried!! And while he was struggling to lift 160 lbs 5 times, poor me, standing there, shaking, trying to hold my weight up. He hurried too! So we were each encouraged to perform better. It's diabolically clever!! A couple of things i've learned: I thought I was doing great doing 10 sit-ups. The first time I had to do 30, the coach told me I could take as long as I wanted, just get them done. You know what? It took me a while, but the next time he said do 30, I absolutely knew it was doable. And so I was willing to put a little more energy in to do it a little faster. And a few days later, I was asked to do 50. The confidence I had from doing 30 helped me do the fifty. 90 % of the game is mental! It really is! I may feel incredibly puny at crossfit, but I walk proud the rest of the day. One big thing I've learned is that your body has to warm up. Honestly, when doing a bunch of sit-ups, the first 30 are the worst. After that, you are warmed up, you find a rhythm and it gets easier, much. Then as you approach the end, it gets tougher again. But however hard you feel something is when you start, it won't stay that hard. Your body will loosen up and perform more efficiently. Being surrounded by fit people pushing themselves HARD is motivating. Changes my perception of what working out is. I have been doing crossfit for five weeks, and I can't believe the changes I'm seeing. The workout generally takes 20 min to 1 hour, and I go 5 days a week. My motto for this week is: walk in strong, crawl out stronger. Lol. In 5 weeks I've actually gained 1.3 lbs, but I've dropped two pants sizes, from a stuffed into my size 18 pants, to a 14!!! And I feel good except I'm sore somewhere every day. I'd be happy to talk more if anyone has questions. I
...See More
6 Weeks to Fitness: Week #6 FINAL!
Q
Comments (14)
Outside, you've been doing great! I think it's so neat that you had your goal for your run, stuck to it, made it a family event, and just keep going, going, going! Joanie, I understand! Strangely, I had it in my mind (for years) that exercise for the sake of exercise was indulgent. My mom always thought exercise should be natural, but we don't (I don't) live natural lives! I think of my dad, who was thin, but died from (untreated) heart disease at 60. I think of my mom, who, aside from walking, has not done weight-bearing exercise. She is thin and eats great, but I am scared if she falls. It would be life-changing if she broke a bone. I now realize that an investment like this in myself is for OTHERS, too-- for my husband, my kids, etc. I am really getting more and more concerned for my husband. He is thin, but his eating habits are awful and he does not exercise. He has signs of cholesterol issues in his EYES and he is only 41. It really has so little to do with appearance. This is about not being dependent on others, and just taking care of what we have to the best of our abilities. If you don't take care of you, how will you be there for your DH? I think it is fantastic that you have taken those first steps to invest in your future and am so glad you are here!!! Amj, that warms my heart! Yay!!! Daisy, I used to be a teacher. Big hugs to you. I need to go back to work eventually, but the thought of being a teacher now is terrifying. I loved it when I did it . . .it consumed me! Things are constantly changing, and sadly, not for the better. (Though I hope the tide will change.) I am thrilled that you are here and have begun! I find yoga to be fantastic for my brain and feel so good physically while I do it. If you are interested, I will share the DVD I got for beginners. Beth, woo hoo! I remember you saying that about the book. How is Norman? Are you going to stop for a bit with him and then go back as needed? Have fun at the gym! Annie, that is all so amazing. How the heck did you reduce cellulite?? What do you think did it? I have started the plank challenge, too, though I am not up to 90 by any means. I very much agree that weight changing isn't the point. I think the best measure is the way clothes fit . . .the way you feel in them, and out of them! And yes, EXACTLY!!! Time will pass whether or not we do anything, so what will we choose? So, what should we do after this? I initially did 6 weeks because 8 seemed too long and 4 too short. A part II for 6 weeks or ???
...See More
6 Weeks of Fitness, Week 4 (Cycle II)
Q
Comments (10)
Annie, you are so close! You can do it! Outside, do you have any more organized runs or races coming up? Maybe the weather is not conducive to it now, though? Lyfia, I am glad to hear you're on the road to recovery! This has to be the worst part, though . . .the waiting! How much longer with the cast? I bet you will be back in no time since you are putting effort into the recovery, which many do not do. Interesting about the team motivation. I am the opposite! I am not competitive and don't like disappointing others, so I prefer to do it alone. Kiki, how did your return go? That is quite a list of changes! A huge congrats to finding and sticking to what works. That is really amazing! Oh, Beth! There isn't a thing wrong with vodka and bologna. My only thing would be not to think of starting/stopping. Think of how you can make permanent changes that you do not want to stop. A real lifestyle change. If that means taking a few weeks off of the gym, then that is OK. Vodka for bed? Fine. But make that be your plan, not a stop. You have to make this so easy and right for you that it works and you are constantly succeeding (or 90%, as we've been told here). If I had to go to the gym to work out, I would fail. I think it would actually be cheaper for me to go in the long run, but I could not do it because it's too complicated. If I had to use the treadmill, I'd fail. I've tried and it's so boring. Things that work for others would not work for me. It's so individual and personal-- different for everyone. If I had to work on what I eat, I'd fail. During these weeks, I briefly tried to improve my diet, and you know what? Totally made me eat worse. I have been OK with how I eat for years, and I do not want to mess with that. What works for me is my set time (morning), easy place (basement), and am making sure I add a lot of challenge and variety to my workouts (love the kettlebell and just got heavier hand weights), it is great. I didn't know that if things got too easy, it actually got BORING. I thought I needed to be perfect to move on, but no. Thanks, everyone, for commenting. It is really more fun knowing others are in this!
...See More
awm03
9 years ago
Anele, three weeks is enough time to reap some results. I'm sure you are fitter than when you started. Also, now you are developing a good base fitness to build on. Hang in there, hang in there! You'll feel a need to step up to another fitness level in about a month, perhaps. Patience & variety will help.

Do you look at exercise videos on Youtube? Maybe you can find something that works with your current fitness level there.
awm03
9 years ago
Anybody do step? I used to, it's a great workout. Thinking I should get out the step bench again just to get my cardio back up to where I'd like it to be. The video below looks very good -- no crazy, complicated maneuvers, and a swift pace to keep it interesting.

Here is a link that might be useful: step work out
fourkids4us
9 years ago
I used to do step aerobics as part of my workout routine. At one point I ended up with plantar fasciitis though. I wasn't sure if it was due to that or something else, but as soon as I stopped doing it I never had a problem again. Even though I now run regularly (I only ran once or twice a week back then and low mileage), I've never gotten it again. I think the high impact wasn't good for me personally. I loved the class though.
anele_gw
Original Author
9 years ago
Annie, you are doing GREAT! You have not only stuck to your plan, but are seeing such fantastic improvement . . .the fact that everyday life is easier makes a world of difference, I think. And yay about the squats! I hear you re: the guests-- maybe readjust your goals so that they work for the new schedule this week. Sounds like fun, though!

Awm, you are so nice to offer words of encouragement! I need that! I have to stay focused on that I feel so much better . . .when I do cardio, I feel great afterwards (endorphins?) and I also notice a little bit more muscle. (Just a bit-- not that I see it at all, but I feel it.) I also like to know that at least I am moving forward instead of back (which is what happens with age naturally, I guess.) BUT, I see how long, long, long a way I have to go. When I went to Target last week to buy the ankle weights, the clerk said, "But you are already fit." Ha, ha! I told her, "Oh no . . .I am NOT!" Funny that she would think that.

My kids help keep me motivated, too. I ask them, "Can you do this?" (something I struggle with physically) and they can do it easily while laughing! That makes me realize that I want to do what they can. It will take awhile, though! Slow and steady . . .and, re: YouTube, the problem is the logistics, but I have to work on fixing that.

I tried a step class once (in public) and was so lost that I never went back. It does seem like a good idea-- just to kick things up a notch.

I love the image of you all playing basketball! That sounds like so much fun and the whole point of exercise.

We may be going hiking this weekend at a state park. I have always loved doing that but rarely get the chance, so it will be exercise with a purpose (and pleasure).

Fourkids, how are you doing this week?
outsideplaying_gw
9 years ago
awm, I love it that you gals are out there playing basketball! I was playing volleyball when I was that age and absolutely loved it. I even played in a mixed league a couple of years ago one season but we didn't have enough people the next year to play. I really enjoyed it and surprisingly my skills came back fairly easily. It's probably been way too long to do basketball again, lol. Also played racquetball competitively for a few years but again there weren't many women at the health club that played and it was hard playing all the time with the guys.

This is an easy training week for me, yay! It's built in that way as we're leading up to the biggie on Monday. Last Saturday was our last long run on the course, so we do short runs to stay loose this week. Did my 3 miles last night and will do short runs or rest the remainder of the week. Getting excited and I have a massage scheduled and am taking the day off work the day after Memorial Day! DH's birthday is Sunday so I am trying to get the kids and grandkids together for dinner to celebrate his birthday too.

I've been to step classes a few times, but didn't really enjoy them as much as other things I have done (body pump, yoga, pilates - which I plan to start back to after this race).
Bethpen
9 years ago
I'm still here! I did my workout on Saturday, and went back today. Everything is getting a little easier and I'm feeling more comfortable in the gym, which is helping.

I fell off the plank challenge and will get back to that tomorrow.

Beth P.
Annie Deighnaugh
9 years ago
Thanks, Anele...knowing I need to report in on how I'm doing is really helpful! Thanks for setting this up!
awm03
9 years ago
outsideplaying, how exciting that your race is coming up soon!
anele_gw
Original Author
9 years ago
Outside, I took a racquetball class in college. It was so much fun! I forgot that it's a sport I could try again . . .but I guess I'd need a friend to play with me! Hmm . . .

That is VERY impressive that you played competitively!!! Wow! And woo hoo for your race!

Beth, yay! I am so glad things are getting easier in more ways than one! I have not started the plank challenge at all. I tried it briefly to ask DD if she did it in school and I can see how great it is. Later today I will do it! Thank you for the reminder!

Annie, now we just need to figure out how to keep doing this. Maybe a monthly thing instead once the 6 weeks is done?

I have to think what I'll do next week. We are going to be gone for several days, and 2 of them will be spent riding in the car most of the day. I need to quickly learn some exercises I can do with my weights, I think. At least I have the Internet to find them! Maybe I will bring a yoga DVD, just in case the kids want to do it with me . . .
Bethpen
9 years ago
Anele,
One thing I used to do with my kids was "freeze dance"...we'd crank the tunes, dance like mad..then stop the music and freeze...always a good way to get some movement in the day. Something just made me think of that.

One time we all tried to do Tae Bo...that was fun too. Every little bit helps, and if you are having fun even better.
outsideplaying_gw
9 years ago
Anele, did you ever get the fitness bands? Those are great for traveling if you don't want to carry your heavy weights. You can hook or tie them to the door of the room or a bedpost and work away. Some you can just stand on if you bought a set with the handles and work with different strength bands. I finally remembered the name of the ones we have - 'Go Fit'. They came in a carrying case. We had to replace something recently and surprisingly after 8 or more years, they still were available on-line. The handles had been slightly re-designed, but same thing.
bonnieann925
9 years ago
Ok, confession time! I did a big backslide for a week or so: ate sugar, drank red wine and did not workout often. I gained weight and felt like cr@p!

On Sunday I slapped myself and went back to healthy eating and regular exercise. I already feel MUCH better.

As for step, awm03, it's funny that you mention that. I was an avid step aerobics nut in the 90's. Now at my gym, the step is an integral part of the 30 minute circuit and I LOVE it! Might make me drag my step platform out of the basement! What a workout!

Kudos to all of you for trying. It really is a week-to-week endeavor! We give it our best shot.

Thank you all for sharing.
anele_gw
Original Author
9 years ago
Beth, I forgot about freeze dance! You're right-- kids love it! I used to use Tae Bo . . .back when I had a VCR, I think (haha!). That is a good one, because it doesn't talk about being "sexy," I think . . .that's my big hesitation of doing workouts (other than things like yoga) w/the kids, because I don't like them hearing the message of weight loss, being sexy. fat = bad, etc.

Outside, I was all set to buy them for home use-- went shopping with a friend who has always exercised in so many ways (gym, home, kayaking, caving, etc.) and she talked me out of them. She said I should just stick to weights. But, of course, traveling is a good reason, so I will get them. I have seen the GoFit brand-- good to know it lasts!!

Bonnie, yay!!! That is awesome that you got yourself back on track. That is what counts. It's weird how we "think" not exercising, not eating how we wants. etc. is going to be better (because it seems like more fun!) but then we really do feel worse.

RE: the step-- how is that on knees?

More motivation . . .

Have a great Memorial Day weekend, everyone!
Bethpen
9 years ago
Came to this thread because I really don't feel like going to the gym.

Off I go. Thursday I upped a lot of weights and changed some things up and it felt good. Today's routine will get a little tweak too.

Since the season has officially begun here on the Cape, everyone in my family is working all weekend. So at least I don't have any tempting parties to worry about!

The good news is I do feel stronger. I think I'm just one month in.

Beth
kswl2
9 years ago
I am looking forward to joining a thread like this after my shoulder is rehabbed. My exercise is swimming and it is really hard to think of something new to do.
awm03
9 years ago
We went for a 23-mile bike ride today. Perfect early-summer-like day: clear blue sky, not too hot, trees newly leafed out, rhododendrons/iris/lilacs/peonies abloom. And the general population must have gone elsewhere for the holiday weekend because there was so little traffic. Bliss :)
anele_gw
Original Author
9 years ago
Beth, that is FANTASTIC!!! Glad you did it anyway-- and feel the benefits!

Kswl, we will be waiting while you heal! How many weeks for your recovery?

Awm, that sounds absolutely beautiful!

6 Weeks to Fitness: Week #4

Comments (19)

Annie Deighnaugh

awm03

Related Discussions

awm03

awm03

fourkids4us

anele_gw
Original Author

outsideplaying_gw

Bethpen

Annie Deighnaugh

awm03

anele_gw
Original Author

Bethpen

outsideplaying_gw

bonnieann925

anele_gw
Original Author

Bethpen

kswl2

awm03

anele_gw
Original Author

COMPANY

BUSINESS SERVICES

GET HELP

CONNECT WITH US

6 Weeks to Fitness: Week #4

Comments (19)

Related Discussions

anele_gwOriginal Author

anele_gwOriginal Author

anele_gwOriginal Author

anele_gwOriginal Author

COMPANY

BUSINESS SERVICES

GET HELP

CONNECT WITH US

anele_gw
Original Author

anele_gw
Original Author

anele_gw
Original Author

anele_gw
Original Author