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  1. #21

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    If you can, try working with a personal trainer. It doesn't have to be a long term thing -- maybe once a week for 4 weeks? The benefits of a personal trainer is that he or she will understand what your goals are and help you design a workout plan that will work for you. After you stop working with the trainer, you will still have these workouts/exercises. I recently worked with a trainer for about 9 weeks. While I have yet to actually go back to the written workout plans he designed for me (I will, someday soon), I've been able to take these exercises and incorporate them into my own plan. Prior to the training, I usually just got on the elliptical for 20-30 minutes and that was that. Occasionally I used some of the machines at the gym. Through time with my trainer, he explained that I was better off mixing cardio and weights to my routine (even if I only had 20-30 minutes to spend at the gym) than to spend 20-30 minutes just doing cardio. Moreover, I learned about interval training and realized that doing 10 minutes of cardio with intervals (ie: hard for 30 seconds, easy for 1 minute) was better for me and produced better results than going at an even pace for 20 minutes. I also learned that I should mix up what kind of cardio I did (I hated the bike, but now I try and use the bike a couple times a week). Now, I usually warm up with 10 minutes of cardio intervals then spend 30 minutes on the machines/light weights/pushups/situps before cooling down on with intervals on the bike for 10 minutes or get on the treadmill.

    It might be helpful to introduce jogging to your routine. Cool Running's Couch-to-5k Running Plan is really helpful. They want you to go slowly and recommend repeating weeks as many times as necessary until you feel comfortable to move on. I followed this plan a couple years ago and then life got in the way with grad school, but I just added it back into my exercise routine. It's doable too. The first week consists of alternating 60 seconds of jogging with 90 seconds walking. Intervals.

    Anyway, good luck!

  2. #22

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    Keep up the exercise, in any way, shape, or form! My MIL has great success in keeping her blood sugar down with just half an hour of walking each day, plus she feels better too. I agree with all the advice to vary things to keep it interesting, and I'm with Japanfan that exercise has DEFINITE mental health benefits, too!

    My hubby has hereditary bad cholesterol and triglycerides. Once after his triglycerides were through the roof (unmeasurably high) he finally gave up the sugary lemonade he loved so much. That made a difference.

    The other thing that has helped us both? South Beach Diet. First time in my life I think you could accuse me of being trendy. Essentially, give up sweets and sugar except very rarely, eat only whole grains and go easy on them (breads, cereals, rolls etc), eat lots of veggies, beans and LEAN meat--that's the essence of South Beach. it takes some getting used to and rethinking of old habits and finding different ways to satisfy the cravings, but hubby's triglycerides and cholesterol are far better on a South Beach-style eating habit.

    Good luck and take good care of yourself!

  3. #23

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    Quote Originally Posted by LilJen View Post
    The other thing that has helped us both? South Beach Diet.
    This is a bit off topic, but something that perplexes me:

    My MIL did very well on the South Beach diet and I don't really know much about it - but I do remember her making egg-white omelets and since then I've encountered others who say that egg-white omelets are a dietary mainstay. . .

    I just couldn't get excited about any diet that included egg-white omelets. An egg isn't an egg without the yolk and I couldn't fool myself into thinking otherwise. IMO, I'd rather just skip the omelet and breakfast altogether.

  4. #24
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    You could possibly use egg substitute instead. The problem with eating egg yolks every single day is that, while chock full of protein, they also contain 210 mg of cholesterol and we're only allowed I believe 300. So if you're eating even one egg yolk every day, chances are you are consuming well over your daily allotted amount of cholesterol. That's not good.

    And skipping breakfast is a terrible idea

  5. #25
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    Raspberries and blackberries are actually good for diabetics. Cherries and grapes are BAD BAD BAD. Just ask my type 2 diabetic non insulin fiance. He had the riot act read to him about that. If you are trying to lower blood sugar, lower the carbs(quinoa is a good alternate for rice) and watch the sugars. Low fat food often contain A LOT of sugar to make them taste good. Even though you arent diabetic, perhaps looking into a diabetic cook book would be a good thing. Also, the south beach diet (not the diet itself but the way to eat ) is good. Hubby sticks to the outline of it but not the exact diet itself. Remember portion size and moderation. Have that cake, but not everyday...

    Quote Originally Posted by Avid Lurker View Post
    Thanks, all - especially Aimless - it's good not to feel alone in this! We CAN do it!

    With respect to diet, I have been advised to eat more veggies and whole grains, cut down on sweets and the white stuff (bread, rice and of course refined sugar). I love good food so I am focusing on choosing foods that are both delicious and good for me. Last night I splurged on some out of season raspberries and they were delicious.

    Based on the advice upchain I am going to start recording what I eat. I sort of hate the idea but it will make me more accountable to myself - otherwise it's easy to "forget" that I had a chocolate bar at lunchtime, another for a mid-afternoon snack, another one in front of the TV ...

  6. #26
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    Quote Originally Posted by barbk View Post
    I'd be careful about doing so much walking at such a high incline. You hit a certain age, and plantar fasciatis and achilles tendinitis crop up really regularly, and are hell to get rid of once they start. I was walking 4 1/2 miles 5 times a week and ended up with some problems that are still not fully resolved four years later -- and I love to walk. One of the first things the podiatrist said was avoid doing a lot of walking at a significant incline.
    Oh, man, don't be freakin' reminding me about that!! I've had Achilles tendinitis in BOTH ankles since the age of 13, yet it's really backed off in recent years. It used to be hell when I'd wake up in the morning with a double flare-up and not be able to walk without limping. I found that it flares up after a period of non-exercise, and I have to keep on exercising on a regular basis in order to keep it in check, or I get antoher flare-up.

    The plantar fasciitis is a recent development, though, and it really flared up last winter to the point where I couldn't dance on it or walk (for exercise) on it. The only thing I could do was just to stay off of it, which seems to have done the trick, because I have been walking and dancing on it for almost 2 months with no problems.

  7. #27
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    You don't have to be tied to an exercise machine to reach your weight goal. You can lose weight from activities such as vacuuming, walking, swimming, climbing stairs, dancing etc). Instead of constantly monitoring your weight, monitor your calorie, fiber, and salt intake as well as how much calories you burn off per day. You can just check your weight once a week. Btw, you're allowed to lose 10% of your weight within 6 months. Don't rush it. Find a health provider (ie doctor, pharmacist, nurse or dietitian) who can help you create your MEAL AND EXERCISE PLAN. It's very involving but worth it. Don't just rely on an exercise guru, get some advice from a dietitian as well.

  8. #28
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    I am updating this post, which I started one year ago.

    I have been exercising regularly for the past year. Until four months ago I just wasn't ready to tackle my bad eating habits. Then, around the new year, I felt like it was time. I started making small, sustainable changes to my diet, mostly cutting back on salt, sugar and animal fats and replacing them with fruit, veggies, whole grains and lean protein.

    I'm happy to say that it seems to be working!

    I lost 14 pounds in one year, which likely makes me a Slowest Loser candidate. I have gone down two sizes (from a 16 to a 12) so I believe most of my weight loss was fat.

    My blood pressure and blood sugar have both dropped to within the normal range. My triglycerides are down from crazy high to just slightly above normal. The treadmill test shows that my fitness level is much improved. And my liver is happier - it isn't "fatty" anymore and my liver enzymes are normal!

    I still have a long way to go. My cholesterol is remains high, and I have quite a bit of body fat to lose. And all of my numbers have room for improvement.

    I'm happier and have more energy. I actually enjoy food more now - I think all the fat, sugar and salt impaired my ability to enjoy the taste of fresh, real food. And I love the benefits of exercise - I never want to give it up. It took me a while to find the right path but there's no stopping me now.

    I hope next year the news is even better!

  9. #29

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    I hope so too. Great job!
    "Liking this sport is ridiculous, so you’re a little different for liking it, she explained. But you’re allowed to like what you like." - Robert Samuels

  10. #30

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    Congrats. I'm a treadmill person and will share what works for me. I alternate days of low incline (no higher than 5) with days of the "hill" setting where I go up for 5 minutes, then down for 5, then up again. My warmup pace is 3.2-3.5 depending on how cold it is in the gym. I strive do do at least 20 minutes at 4.0 on my low incline days. On hill days, I go up at 3.7, and down at 4.0. Oh, and I lift weights 3 days a week.

    Good luck, sounds like you're doing well.
    AceOn6, the golf loving skating fan

  11. #31

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    Quote Originally Posted by Japanfan View Post
    I just couldn't get excited about any diet that included egg-white omelets. An egg isn't an egg without the yolk and I couldn't fool myself into thinking otherwise. IMO, I'd rather just skip the omelet and breakfast altogether.
    I do one yolk and two whites. Tastes pretty good.

    Another option is white only with wilted spinach and some non fat cheese. I put it in a whole grain tortilla for a grab and go breakfast.
    AceOn6, the golf loving skating fan

  12. #32
    drinky typo pbp, closet hugger
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    congrats!
    Q: Why can't I read the competition threads?
    A: Competition forums on the board are available to those with a Season Pass or a premium membership How to View Kiss & Cry

  13. #33
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    Avid Lurker, just want to wish you all the best with your excersie, CONGRATS to your results, and keep up the good work!!

    I cheer for you!!

  14. #34
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    One thing about cholesterol specifically I never knew until I had to take Nutrition in culinary school--it's not only about your diet/exercise. Your body produces it on its own, and some people produce more than others (that did explain why I can pretty much eat whatever and my cholesterol is always staggeringly low.) If you happen to be one of those who has a lot naturally, you have to be VERY aware of what foods are high cholesterol, because no matter how much you exercise, if you have high levels naturally it won't help without altering your diet.

    For sticking with exercise, get some variety! I find after a few months of one routine I get very bored and start slacking. Lately, I've been into altering the eliptical with hand weights for upper-body back/shoulders sculpting. It's working, which is always nice, plus it shook up my routine.

  15. #35

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    Quote Originally Posted by Avid Lurker View Post
    I am updating this post, which I started one year ago.

    I have been exercising regularly for the past year. Until four months ago I just wasn't ready to tackle my bad eating habits. Then, around the new year, I felt like it was time. I started making small, sustainable changes to my diet, mostly cutting back on salt, sugar and animal fats and replacing them with fruit, veggies, whole grains and lean protein.

    I'm happy to say that it seems to be working!

    I lost 14 pounds in one year, which likely makes me a Slowest Loser candidate. I have gone down two sizes (from a 16 to a 12) so I believe most of my weight loss was fat.

    My blood pressure and blood sugar have both dropped to within the normal range. My triglycerides are down from crazy high to just slightly above normal. The treadmill test shows that my fitness level is much improved. And my liver is happier - it isn't "fatty" anymore and my liver enzymes are normal!

    I still have a long way to go. My cholesterol is remains high, and I have quite a bit of body fat to lose. And all of my numbers have room for improvement.

    I'm happier and have more energy. I actually enjoy food more now - I think all the fat, sugar and salt impaired my ability to enjoy the taste of fresh, real food. And I love the benefits of exercise - I never want to give it up. It took me a while to find the right path but there's no stopping me now.

    I hope next year the news is even better!
    Mazel tov!!!

  16. #36

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    You can lose weight from activities such as vacuuming, walking, swimming, climbing stairs, dancing etc).
    I am of the view that you do not count physical labour (vacuuming) as exercise unless you are doing those activities for the specific purpose of exercising (and who does that with vacuuming?). I vacuumed tonight for tomorrow's FSU gala--I did not count that as my daily exercise. I still went on the treadmill while watching the Food Network.

    It is important to maintain a specific exercise regimen not only for the physical benefits, but for the mental aspects--it forces you to focus on your health and wellbeing. Climbing stairs instead of taking the elevator is a nice extra thing to do on top of your exercise regimen--unless your exercise activity of the day involves climbing stories of stairs or something.

    I live in a wet climate, so outdoors exercise is tough to do on a consistant basis. I also find outdoor activities boring (unless it involves walking in an urban setting with a cup of coffee in my hand). I'd rather run on a treadmill while watching Gossip Girl than run outside. Or go on the cross-trainer or bike while reading FSU on my blackberry (that's usually when I write my bitchier posts). I also do cardio classes. You may feel intimidated but don't. Virtually everyone in your class will be supportive and don't care how clumsy you may be.

    Diet is important, but I am not an expert. I tend to be more a counting calories kind of person. I do believe that by exercising more, you are more inclined to eat better because you don't want your exercise to have been a waste of time and effort. Exercise sucks--I've done it for years and years and I doubt I will ever really find enjoyment out of it. It is what it is. Just do it.

  17. #37

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    A big congratulations to you, Avid Lurker! Sounds like the hard work is paying off.

  18. #38
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    I don't post often at all - but I too struggle with exercise. I have limited mobility - arthritic knees, and I have a pedal cycle at home - you know the portable kind where you sit in a chair and put your feet in the pedals - it has a tension knob.
    I park it in front of the tv and knit or use hand weights every other day if I remember. It's boring. I love to walk but my knees don't hold up well anymore.

    Stretching is vital to me and I do so every other day.

    I'm supposed to do floor exercises everyday - but I don't. leg lifts, clam shells, calf raises, ab work (very hard! my lower back kills me!). I hate the gym.

    Someone just gave me an older model home NordicTrack ski machine. Not quite what you would find at the gym - but you get the idea. I can do 10 on that at the most.

    I lack motivation and I could use suggestions for a daily routine. I really need to do this.

  19. #39
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    iamawake2, you could try pilates. Plenty of DVDs or if you have cable tv subscription with on-demand programs, they have tons of pilates workouts on demand (free with the cable subscription in my case). If you have access to a pool, swimming is also an excellent low-impact exercise.

    Also, if I may make a suggestion for the knee pain: You can try cutting grains from your diet. All grains - flour, bread, pasta, rice, barley, millet, oats, quinoa, CORN (that means all processed foods made with high fructose corn syrup as well). Grains are thought to have inflammatory effects that can lead to joint pain. Here's an article:
    http://jugalbandi.info/2011/02/whats-wrong-with-grains/

  20. #40
    KWEEN 2016! YES WE KWAN!
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    Yay Avid Lurker! Our new FSU hot-stuff pinup cover model, eh?

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