Need some ideas

[Nick N Ava's Grammy]

I have emailed my nut my food journal, and basically she said that my intake is right on where I need to be, but in order for me to lose more weight I need to exercise more.

Most of you know that I was walking up to 1 1/2 miles a day, doing that in about 35 minutes. I got very discouraged with that after a Dr (a rhumotologist ((sp)) ) said that I would need to walk 2 hours a day in order for me to get any benefit from walking. To me that was a total put down and I thought "why bother anymore", I've been in a funk since then. I started water aerobics and altho I like it, I don't love it enough to drive on icy roads this winter.

My nut suggested weight training, along with walking. I honestly can't afford a gym membership, and so here is my question. What would you all suggest that I do this Winter for exercise? I did at one time put on oldies CD's and danced here in the living room for an hour. My knees aren't in the best shape so running isn't something I can do. I guess I just don't know what she means by weight training without going to a gym. Any suggestions?

[Jachut]

I'm guessing you need to exercise indoors during winter (thank goodness it doesnt get that cold here!)?

What about circuit training. A small outlay could get you a barbell and some handweights and you can "aerobicise" your weights with some cardio bursts - like marching on the spot waving your arms around (I use my treadmill for this) or using a skipping rope, stepping up and down off a box, or an exercise bike if you had one.

This is my circuit, it takes 45 minutes and it would be easy for ANYONE to adjust the inensity by using lighter weights and doing different cardio

five minute run on treadmill to warm up
another five minutes of walking whilst I grab the 3kg dumbells and do 3 sets of 12 reps of front, lateral and overhead shoulder press for the shoulder muscles
Hop off treadmill, grab barbell, do 40 squats, varying the tempo - like 3 up 3 down for 10, then 10 fast ones, then 10 one down, three up and then 10 three down, one up kind of thing
run on treadmill 5 minutes
Grab barbell again, 20 deep lunges on each leg
Run on treadmill 5 minutes
With barbell do 40 deadlifts, 40 bent over rows, 40 bicep curls
run on treadmill 5 minutes
40 push ups, 40 curls, 40 leg lifts, some planks (where you hold a push up position on elbows and feet, tighten all your core muscles, it KILLS)
Run on treadmill 5 minutes
40 tricep dips on a dining chair
walk on treadmill to cool down until 45 mins ticks over

That's the basic gist of it. I vary it, I might do different exercises, we have boxing sstuff so sometimes I punch doug for a while too. I might even go out and jump on the trampoline (great workout but I get motion sickness, lol). Sometimes I do a quick run round the block, do all he exercises together in a quick circuit, run around the block again then do the circuit again. You can be as inventive as you like. If you have stairs you could run or walk up and down those, you can dance, whatever. Just get the blood pumping and do the weights fast and hard, with quite heavy weight so that you're unable to lift the darn thing again by 30 so it still gets your heart pounding, that's best for fatburning and toning rather than building lots of muscle.

You could get hold of a book or fork out for one session with a personal trainer, just to get the ideas for the actual exercises, if you're not familiar with common ones. There are also great weight workout DVD's available - collage video is a great place to look, just google it, not sure of the URL.

[newlifeat57]

Hi Donna. I was thinking the same thing. Here's a website that I found that has some weight training exercises you can do at home--I had it bookmarked--((grin)). Excellent article--it even has pictures you can follow. I like the idea that you can even use exercise bands.

http://www.wellnessletter.com/html/fw/fwFit03StrengthTraining.html

Blessings....

[redgrldj]

Donna here is a pretty good article about housework and cheap at home workouts..

http://www.manchestereveningnews.co.uk/lifestyle/health_and_beauty/s/1059095_the_home_workout

[Nick N Ava's Grammy]

Thanks you guys.. Wow Jachut no wonder you look so good!! If only I was lots younger I might be able to keep up with that 45 minute workout. But I will get my 2lbs weights out and give them a try. I'm afraid my left knee won't let me do the strenuous lunges, I've tried them too, I hurt my knee again trying to do "Sweatin' to the Oldies" with Richard Simmons.. now that's getting pretty bad when I can't keep up with the "Silver Foxes" DVD lol I got that thinking, how difficult would it be keeping up with people in their 60's.. I found out in a hurry. lol

I looked at those other pages Mel and Pattie, and I put them on my favorites to read over again. I think for now I'm just gonna try to dance around the living room (that's how I lost the 24 lbs before surgery) and see how it goes. I know I have to do something... I'm stuck big time. I did find on another site a diet to get past plateau's.. it's called Plateau Buster.

Here's the instructions, and I thought I'd give it a try:
1. Do this for 10 days.
2. Drink 2 qts water each day
3. Must have 45 gr of protein supplement PLUS all vitamins and minerals supplements for the day. (by this they mean protein shakes of some sort).
4. You may eat up to 3 oz per day of , beef, pork, chicken, turkey, lamb, fish, eggs, lowfat cheese, cottage cheese, plain yogurt (sweetened with splenda or the like), peanut butter, beans/legumes.
5. You my also have SF popsicles (try to avoid juice ones), tea or coffee, SF Jello, broth and boullions, Crystal Light (they also had SF soda's but I didn't think I'd add those, because of not being able to drink them in the first place).
6. If it's not on the list, you may not have it.
7. Keep a journal and get 30 mins exercise per day.

It doesn't sound too outragious, but maybe the mods might want to take a look at it. I don't want to get in trouble for posting something I'm not suppose to.

[Jachut]

Well, it was more for the picture of how to mix it up than having to do the same thing! I'm pretty fit, I know, and I find that pretty easy, but the point is how I mix up the cardio and weights - I cant bear doing weights (snore....... its so boring), that's how I make myself do it! I mean, you could march on the spot, do your pushups against a wall standing, use 1 lb weights, not 7lb like I do, there's a gazillion ways to make it easier. Its just that I make it up as I go along - ANY movement is worthwhile!

Actually, you could have a five minute shower or flooir scrubbing session as the cardio bit, lol, and then the house would be clean too! I might even try it, roflmao!

[kristina]

dancing is great exercise donna..and fun too...good for the body, and the soul....strength training is easy at home..just grab a can of fruit and do some lifting...put your arm behind your head, and work your triceps too...strength training at home...doesnt have to involve even weights...or fruit! lay on the floor and do leg lifts...that- is strength training...start out light and work your way up...u dont have to join a gym to get in shape cutie! while ur sitting on the couch...do leg kicks..even stretching is burning calories! just keep moving.
good luck! and let us know how the work outs go!!!

[Nick N Ava's Grammy]

Gotcha!! I was smiling Jachut when you talked about cleaning the shower. Now that's something that needs to be done no matter what.

Kristina, I love to dance, I thought I was good at it too.. maybe when I was younger I was.. but you know how you go to weddings and you always see the old folks out there wiggling around and thinking they're hot?? That's how I feel I look.. lmao!!! I have become my parents.. lmao

I'll get some water bottles and try that out.. and like Jachut said.. any movement is worthwhile.

Today I had to baby proof the house cuz Nicholas was here.. (that in itself was a workout.. lol) but he left the Christmas tree alone.. and he was so funny! I called his name again, and he answered "yeah?".. my son and daughter in law said that's the first time they'd heard him do that.. he never answers them.. he just glares at them.. lol He was quite the entertainer today.. lol

Lord I had a great time, and I am so thankful for my family.

[little t]

Why not take advantage of your surroundings by cross country skiing and snow shoeing? You can pick up the equipment at a decent cost at Play it Again Sports. Snow shoeing is like walking, but more difficult since you are tredging through the snow. Also, I am going to bootcamp and we use the excercise ball a lot. It helps a lot with core strength which will help you ALL OVER!

[Nick N Ava's Grammy]

I haven't thought about that, but I'll look into it .. Thanks Tami.

[Kitty]

Donna,
Kids are the best and grandkids are even better. How old are your grandkids? I have a 1yr old little granddaughter who is my precious flower! Didn't expect to be a grandma so soon (I'm 39), but I love her to pieces. Can't wait til she starts talking!

[Nick N Ava's Grammy]

Kitty.. I totally agree with you about having the grandkids. Nicholas is 16 months and his little sister Ava 2 1/2 months old. They're pretty close together, but we so enjoy them. Our son and daughter in law did invitro to have Nicholas, and I guess he got things moving, because little Ava came along about 13 1/2 months later.. :) We're teaching Nicholas a whole bunch of new words.. lol I love hearing him try to say them.

We were late grandparents, but we feel so blessed having them in our lives. Just think all the fun things you can do with your little granddaughter with you being a young grandma. Enjoy her, she'll be grown up before you know it. :)

[mindwing]

Hi Donna,

I can't do aerobic exercise because of my chronic fatigue, but three mornings a week I do reistance training. I lay in bed and do leg raises (in all four directions-- boy was it something when I first got onto my stomach). Then I get up and exercise my neck and shoulders, and grab a broomstick and put it on my shoulders and twist around a bit. I raise my rms, then I pick up weights--right now I am dithering between 10 and 15 pounds, but I started empty handed and worked my way up. I do about 7 exercises with the dumbells.

I do do a few lunges, but I also have weak knees and hips, so they are very shallow.

The other three mornings, I do the arm and neck exercises again (I call it my warm up) and walk in place. Of course, I can only do it for one minute, but it helps.

Sundays, I rest

I keep losing, so it is doing some good.

mindwing

[Nick N Ava's Grammy]

Great ideas mindwing!! Thanks so much .. you know sometimes you miss the things that are the closest to ya.. like grabbing a broom or bottles of water to exercise with.

Great job on the weight loss too!!!

[redgrldj]

OMG Donna I thought up the funnest exercise ever.. If your back and legs are good, playing airplane with Nick would be great for your legs... Just walking around with the extra weight of either of your grandbabies would be a workout...

[Nick N Ava's Grammy]

Great idea Pattie!! Nicholas weighs about 20 lbs now, I would love to pick him up, but he's on to other things now.. lol Altho Ava is about 10 or 11 lbs now, she's a nice size to hold. When I lay on the floor Nick will climb on top of me and roll around all over me.. I love it!! When my kids were little I taught them to roll on my back, up and down from my neck to my feet, then roll back up to my neck.. they loved it, so did I.. lol

[Jachut]

Good for you mindwing - it doesnt matter WHAT you do or how hard it is, as long as you push your own personal boundaries just a little bit, your health and fitness will improve.