FI - You are too funny! I am 5'7" so yes taller than you.
My advice - the benifits from exercise come rather you over-think it or not. The great part is - you don't have to think at all, all you have to do is get on the treadmill and start walking. It's really pretty simple.

You and Rusty would make a scary pair - she thinks way too much too.....lol

Fiona and Star - about cals and walking, etc. . . It seems to me that taller people burn more cals than short people doing anything -however, to cover the same distance a short person would have to work harder, therefore they would burn probably about the same amount of calories as the tall person . . .(this is probably how they come up with the rate of about 100 cals burned per mile)

Fiona - I never really got that much faster than a 20 minute mile when I was doing my training - don't worry about the speed, you need the MILES. However, you can increase your speed if you start to shift your legs from your core - I found that it really didn't work that well to increase my strides by moving my feet further, but to move them faster from the hips. I actually tried to watch the walkers to see how they did it. You may already be a pretty quick walker. . .I'd have to see you!

Anyway - I'd also keep up the strength and yoga training, since it helps if your back is stronger, too.

Anyway - got to go - see you all tomorrow!

Hi ladies: Haven't visited here much. I did read about Fiona and the speed of the treadmill. What I was told at my gym is it's not the speed that you should worry about, it's your heart rate. And, I was told that the guys who get on the TM and run their hearts out are not getting the full benefits as sweat does not equal calorie burning. The TM at my gym if I choose the Heart Rate option, it asked for age, weight, time and speed. Machine tells me my heart rate should be at 120. There there is a chart also on the TM that shows the fat burning guidelines.

Hi Sy - Welcome over here to the yard! I agree with you about being at Target Heart Rate and that's also what I do.....If I walk too fast my heartrate jumps past my burning range and then I just have to slow back down, so why bother? lol......
Julie -Your right - you really do study something before you start and sounds like you really think things out. What a great trait.....I just get on and go........I know it's a fault!
Hi FI - you other 'over-thinker' lol
Hey, went to the gym again this morning. Did weights on the new Lady Apex machines, they are so awesome.. they have about 15 of them and they are numbered as to what order to work them. I made an appointment to meet with the trainer next Thrusday at 5:30 to go over my program on them. I have worked with him before, his name is Richard and he looks exactly like Mario Lopez, that guy that used to be on Saved By The Bell and is now host on some animal show, know who I mean? Anyhow he is really cute and a fun trainer to boot. (Life's not all bad at the gym). Actually now I'm thinking it's a good thing I was forced to go back.

Hey star - glad you're pumped about getting back into the gym routine. :D Ah, I remember Mario - I was addicted to Saved By the Bell! Can't remember what his name was on the show, though! :lol: But I digress...

I wore my HRM when I took DD to the park last night. We walked (well I walked and she rode her bike) so I got to play around a little bit with walking faster or slower and checking my HR. It's a great little toy! But anyway, at one point DD got ahead of me and I tried jogging three or four strides to catch up with her - OMG, am I not ready for running yet (if ever, but that's another topic)! My HR jumped about 30 points in four seconds and even more importantly...just between us...it totally grossed me out the way my fat (specifically my butt) bounced around. :o :rofl: So, yeah - gonna stick with the walking for a while longer. :D

That's my :o moment for the day.

Fiona

Good morning, chicks -
Today I'm scheduled for pilates and yoga - I'm looking forward to a more gentle workout today. There's a section on the cardio tape where you do glute squeezes, and I could really feel my glutes last night!

On the plus side, I still haven't taken my measurements, but I put on a freshly washed pair of pants yesterday and they were definately LOOSE in the waist! And the last time I put them on, I could see my socks (if you know what I mean) this time, they broke over the shoe! So this is a good, non-scale, sign of progress.

Star - the new gym sounds fantastic. I think this will be great for you and your new gym - you'll have a whole new insight to being a trainer. . . My crystal ball shows this in your future. .

Fiona - quite interesting about your little toy. Now, have you started a spreadsheet showing each day and exercise and heart rate? I think it would be quite interesting to see how your heart rate improves as you go along - start off each day with your resting rate (this means strapping it on first thing in the morning!)

About heart rate, etc. . From stuff that I've been reading, it also seems that one should add interval training (short bursts of speed) into cardio - makes the heart stronger? boosts metabolism? shakes things up?

About heart rate - for me right now, it's all about doing the work - that's my first obsession, not the rate. . I expect that the heart will get stronger as I go forward. .

FI - About the junk in the trunk - it will only get smaller now. Like I said before there is really now advantage to jogging. Actually there is more stress on your joints and the injury level rises. It is just a personal choice. Your HR will improve with time and continured exercise. Unless we get in the shape of a professional workout model/athelet, there will always be 'alittle' jiggle to our wiggle. But now all you'll see is improvement and that feeling of progress/pride.
Julie, I just made an appointment with Richard for Friday at lunchtime. About interval training - yes it is suppose to be very effective. When I trained with Richard before he had me do it. The way I view it, is if you can either do it and make your heart stronger or have a heart attack while attemping it...No, really it is good, but hard at the same time.
Well at the nursing home I did have hopes of being the aerobics instructor, do you think there will be a need for a personal trainer there too? I would still have time to get my certification.....

Fiona - From what I've read on various forums, etc, to get rid of all that jiggle, you got to eat really clean. . . It's more effort and thought than I want to put in it -

Star- I think I'm doing too much reading about this stuff. .
I think you should be a personal trainer! I think you'd be great - esp since you treat this as a lifestyle not an end product (does that make sense)?

Julie - to get rid of the jiggle you have to have a BMI of like 20. I think you have to be at the real low range of the weight chart. That's not really something I can talk to Richard about....lol And Julie, you can never read to much on how to get healthy. Plus you share it so well with all of us! Thanks.
I should be a personal trainer, I love the gym. It would be a joy to go to work everyday. Actually I have been thinking about making a stretch tape for fun.....I have this really cute outfit I could wear.

Star - thanks- I'll keep on reading and posting. . .Right now, I'm shooting for a BMI of under 30 ;(

Now, about the stretch tape - what a terrific idea. Now, we just need to do the Clint and Stacy thing to get the right workout clothes - I think you should talk to your local PBS people, set it up . ..

MyBMI is 26.3, I'd love to be 24..and at my goal of 150 it would be 23.3
Oh no, my tape would just be for friends and family.......

Now girls, I'm not talking about having a rock-hard tooshie or anything! It's just that the fact is,I have a LOT of fat to lose, and I don't like the way it jiggles around when I attempt to jog - it's actually a distraction! :lol:

Fiona

Fiona - We know you want to jog in Daisey Dukes with a trail of male joggers 'behind' you and DD.... :lol:

I'm leaving now to go and tan. Have to have some color for my trip to CA on the 14th becuz milk white burns easy... ;)

:rofl:

Fiona

Morning you fit chicks!
Wanted to post here early becuz our closing is at 11:30 and I'll be leaving and need to get some stuff done here before that.
Ok - you chicks are gonna be so proud of me. I actually paid attention to the numbers and facts on the Polar Life Fitness treadmill while on it this morning. It was my cardio day - gotta love cardio day. Anyhow the incline was at 3.5, the speed to maintain my THR was 3.8 it took me 15.49 minutes to go one mile and I burned 130 calories........So I don't know that this means anything to anyone, but I just wanted to be alittle more like you 'stat' chicks.
Fiona - in the post above your icon has been doing bicycling all night - she/he must be tired by now......lol

Star - now, do you keep an exercise log, or do you just keep all these stats in your head?

Julie - I keep everything in my day planner. Each day I workout I put a big aqua blue X on that day......use to use pink, it is very colorful.....I also keep my weight in there. The other stuff like which day is cardio, weights, my target heart rate - I just know all that stuff......I only do the big colorful X's so I can see how much I work out everytime I have to use my day planner......it's like a motivation/reward feeling thing. ;)
For my stats today, I just made a mental note....

Where are my fit chicks?
I didn't work out this morning. I'm meeting the PT at the gym today at 12:30. He's gonna go over the new Lady Apex machines with me; order, weights, etc. It will be nice to see him since the last time I saw him was about 7 months ago. Want to see if he makes any comments on my progress or lack of....lol
Tomorrow will be working out with the movers....here's hoping they are big, strong and good looking.....

Star-I'm here....still no arm exercises....keep after me so I get started!!! I have been walking about 4.75 miles a day/at least days a week, so I feel great about that. Let us know how it goes with the PT.

Jen

Jen - How many days a week do you walk? That is quite the distance - you go girl!
Get on those dang arm exercises! I have found the under the arm (wings) are the hardest place to lose the fat, jiggle, cellulite, etc. I have been working them for a year now, have made BIG improvement BUT still not happy with the look.......
On a brighter note, arm exercises are hard to do just time consumming.....

Star-I'm walking 5 or 6 days a week. I plan at least one off day, sometimes 2 if my body is telling me I need a rest. Thanks for the push on the arms, will need to get busy. Hopefully tonight. I'm planning 30 minutes on elliptical at the gym and then 3 miles when I get home.

I think it is a good thing that I was forced to return to the gym. They have elipticals too and I do that for part of my cardio. Also find that I work hard on that than the treadmill.
I think we need atleast one day off,mine usually comes on a weekend- IF not both days. That is one real plus of 'regular' exercise, a day off here and there is no harm.
Even if I plan or want to work out seven days a week, things just come up. Therefore the regularity really comes in handy for those days....

Hi - I'm here -
Just did my cardio and lower body - I sweat the water I drank.. .

About rest days - all that I'm reading is that we should take at least one day a week of complete rest - our body uses the rest time to repair so it can get stronger. This is also supposed to be true with using weights - the muscles actually tear during the exercises, and it takes 48 hours for them to repair. (except for abs, they seem to only take 24 hours. .) of course, all my info is gleaned from various forums, but this info seems to be consistent.

Jen - that's quite a lot of miles! How long does it take you to do it? About the arms - are you going to try to do it with a tape, or at the gym?

Julie, Your right about the rest between same muscle group exercise (weights). You can do cardio everyday, same with abs. And who wouldn't want atleast one day off a week? Oh maybe Jack Lalane.....lol
hey, do you like my new ticker?

Star-I noticed your new ticker has you at goal...that's great!!!!

Jen - Did you also notice that it's "April Fools Day?".......lol I thought for one day I could see what my ticker will look like when - you know.....lol

Need some motivation
 

Hey ladies,
I just read this thread and now I really want to start exercising. I need some tips! I have a 2 1/2 year old son and I can't afford a gym membership right now (Husband just went back to college). So I need some tips for a stay at home Mom with no gym membership. I think I know what I should be doing, but I like to have everything planned out before I start. It's easier to stick to a plan that way. I can either do exercise tapes or go walking/jogging. Probably walking for me right now. I also have some 5 pounds dumbells. I know how importand resistance training is. So any tips would be helpful. Also any motivation would be great!! :)

Mandy

About my meeting with Richard, the PT that looks like Slater from Saved By the Bell. Well chicks, we met - we did the circuit machines - he corrected my form - he kept on adding stuff on my plan. I ask him if he thought I lived at the gym now or something?
Anyhow, he fixed afew form issues I apparently have, BUT didn't really know about....lol From what I gathered from him this time is that to do everything correctly all of the time we just need to have a PT with us 24/7.....????? I guess I tend to use my shoulders too much and have to correct that. Also have to sit straight up when I do some moves and push my butt more into the seat for others.
Then I told him I do cardio, abs,bunn roller on M-W-F and weights on T-T.
Well he said he would rather me do weights on M-W-F and cardio, abs, bunnroller on T-T. His reasoning is that this circuit machine set up is strength and cardio. I have heard this on and off for along time. The only way I would believe anyone right now is if it were Wonder Woman herself telling me........(what a cute workout outfit tha would be).

Mandy,
We must of posted at the same time. Anyhow, what type of exercise stuff do you have at home besides the hand weights? Did you say on the other thread that you are doing a pilates tape?

Star - I do think a challenging weight workout is like cardio if it's anything like what I did today . ..

Anyway, since you're blonde, I'd go with Super girl, not Wonder Woman.

Mandy, I just started working out about 4 weeks ago. And since I spend too much time on the computer - this is what I've found out (at least part of it)

cardio to burn calories to create that daily deficit we need to lose weight, and to make our hearts and lungs stronger.
Strength/resistance training to make our muscle stronger so they burn more calories while we are at rest - (so eventually, we get to eat more to stay the same size - now, how cool is that?)

It seems that most people recommend doing cardio at least 3x a week and doing strength training on each part of the body at least once a week.

And I only have 3's, 5's and 8 pound weights, so it's not a lot of investment (I'm not up to the 8's yet)

Starlynn- I just have some tapes. Tae-bo and pilates and some 5 pounds dumbells. I also have one of those thighmasters. :) I've used it once about 4 years ago, but maybe it's worth taking out again. :)
There is a trail a few miles from my house that I can go walking on also. Although it's no always easy to get the kid out and go walking. I just want to make a plan that I can and will stick to. I'm pretty good at making excuses for why I can't exercise and I don't want to do that anymore. So I guess I need a back up plan. So if I can't get out and go walking one day it's ok because I can just pop a tape in.... Sorry I'm just thinking outloud here....

Textjewel- Thanks for the info. Also, are you noticing any difference in the 4 weeks? I've had a PT before and lost weight and gained muscle, so I know cario and weights work, but I suppose I need to know (or realize) that I can also do that without a PT. Maybe that is my hold up. Anyway, any at home weight lifting tips would be great also. If you have them. Maybe I'll write up a exercise plan today and start it on Monday. This will be fun.

Talk to you later,

Mandy

Good morning, Mandy

You really can do it all in the privacy of your own home. I did not take my measurements at home when I started working out, but I have noticed subtle differences in the ways my clothes fit. I'm a definate pear, and I can feel that my pants are looser in the waist and in the hip area. I'm following the Kathy Smith Project You system (there's another thread on this in the main 3FC exercise forum) - which is really supposed to be a 6day a week exercise system (1 hour most days) -I've been managing about 4 days a week with various life happens stuff, and I'm still seeing results.

If you're interested in working out with your weights, why don't you try the library or VCR rental place and check out some weight lifting tapes? There's also Denise Austin hit the spot tapes - I think those are only 10 minute for each target areas.

Julie

Thanks for the tips Julie. I didn't even know weight lifting tapes existed! I'm going to go get one this week. I woke up this morning and did my denise austin pilates tape. It felt good to get it done first thing and it jump started my day. I think I will start getting up earlier and doing that at least 5 times a week. I'm going to head over to the main exercise forum and check out that Kathy Smith thing right now. Thanks a bunch!

Mandy

I'm also motivated by you feeling a difference in the way your clothes fit. I'm close to goal, but would like things to fit better and need to tone up.

Here's another article from ediets.com offering some thoughts for an April goal. (Sorry, in the other post I forgot to delete all the ediets stuff.):

Fitness Extra: 30 Days To Fat Loss!

By Raphael Calzadilla, BA, CPT, ACE
eDiets Chief Fitness Pro


"If you want to know your past, look into your present conditions. If you want to know your future, look into your present actions."
-- Buddhist Saying

Spring has sprung! Are you ready?

This is the time when people take a close look at their bodies.

I call it the "the awakening from winter," or for you very honest souls out there, the "I'd rather eat Jell-O then look like Jell-O syndrome."

This is the time when people tend to panic and come to the realization that the extra weight they’ve gained over the winter just isn’t going to cut it. The weight has got to go bye-bye.

I’m going to make things simple for you. I’ve constructed a spring "to do" and "not to do list." If you follow these simple guidelines, you’ll lose fat within 30 days and be on your way to an empowering summer.

Spring into fitness "to do" list:

* Set one 30-day goal to kick-start your progress. For example, "I will lose six pounds in the month of April." One goal, that’s all I want you to focus on.
* Perform cardiovascular exercise three days per week for 20-30 minutes. Nothing fancy, just something you enjoy or can at least tolerate every other day.
* Weight train two days per week for 20-25 minutes. This will help stimulate the metabolism, increase strength and make muscles tighter. You can do it the same day as your cardio if you wish.

* Focus on the type of physical activity that you find enjoyable. Most people stop exercising because they get bored. So decide if your exercise consistency will best happen with the use of video tapes, spinning classes, cardio classes that are instructor-led, dance classes, etc.
* Winter is over so get outdoors. Power walk, jog, hike and take advantage of longer days, sunshine and warmer weather. This will alleviate the boredom factor for those who hate to exercise.

Spring into fitness "not to do" list:

* Going home after work before going to the gym. Take your gym clothes with you and go straight to the gym after work.
* Making excuses such as "I’ll start tomorrow," "I don’t feel like working out today," and "I just can’t get into it yet." Stop already with the excuses!

* Even though you know you’ll be working late and only have the morning to work out, deciding to stay in bed longer and miss the opportunity to get even a little exercise time in.
* Postponing physicals and other important doctor appointments. This is the time to get a check-up.
* Going to a fast food restaurant at lunchtime when you can easily pack a healthy lunch, eat at your desk and then go for a brisk walk with co-workers.

This stuff isn’t brain science and there’s no magic workout or magic bullet that will improve your fitness level and reduce fat.

Until the magic pill is developed, the guidelines I’ve provided are the best we have. So, re-commit to your eDiets nutrition plan and follow my realistic guidelines. I’m not suggesting it’s easy, but this is the perfect time to start taking control of your life, your health and your self-esteem.

A competitive bodybuilder and 2004 winner of the prestigious WNBF (World Natural Bodybuilding Federation) Masters Pro Card, Raphael Calzadilla is a veteran of the health and fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in Communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.

Melissa - thanks for posting this!

Do you have an April goal? (Hm, maybe a new thread is required here . .)

Morning workout buddies!

I went to the gym at 9:00 last night (I'd much rather go in the middle of the night than at the crack of dawn! NOT a morning person - lol!) and did what I think of as my first "real" training workout for the MS Walk. I did 2.2 miles in about 40 minutes and then quit...I had wanted to go an hour, but I decided to challenge myself by playing with the incline instead of just chugging along. I told DH last night, I could probably treadmill walk from here to Zimbabwe, but put me outside on a little hill and I'll just cave in, so gotta work on that! I used the "hill" setting on the treadmill which was actually kind of cool...it does a 5-minute flat warm up then starts this interval-incline thing...it goes up to 2.5% for two minutes, then back down to 0.0 for two minutes, then up to 3.0, and back down, 3.5 and back down, 4.0 and back down, and then it starts over again at 2.5. It was cool, and I managed to do it for 40 minutes! :dancer: And the neatest part of all is that my HRM somehow magically interfaces with the machine, so my actual HR showed up on the treadmill screen. What with the different inclines and working to keep my HR under control (160-170), I ended up varying the speed a bit, between 3.0 and 3.4. HRMs are the best toys ever. :D

Fiona

thanx a lot guys
 

Thank you for giving me the advice and courage to work more harder. It just helps that there are people who cares about others. Thank you so much. I keep up to date. again thank you! :)

I knew I'd find you ladies here. LOL!

Fiona: Good for you for continuing your workouts, and that you went at 9:pm. I don't think I could go that late in the day, but I hear you when you talk about not being a morning person. Me either!

I just signed up for the CNY 2005 MS150 Bike Tour being held August 20 & 21st. I can't wait. I won't be riding 150 miles, but have choosen 85 miles the first day, and 30 miles the second day. 2 years ago, I rode 70 miles on the first day and 50 miles the second day, well - my butt was so darn sore on day 2, I felt like crying all 50 miles. I have two sister's with MS, so I didn't think it would be fair for me to bail on my committment - just kept thinking how lucky I was to have the ability to ride for them, it's the only thing that kept me going. I'm in better shape so hopefully I can do the 85 miles (I have the same bike, it's a hybyrd, I think I could go faster on a racing bike, but don't think I have the funds to support the investment for once a year).

Later, Sy

Hi Fit Chicks....
Wow sounds like everyone is pumped to get those bods in shape......alright!
Mandy - Well it sounds like you have enuf stuff to get started....it doesn't take a full gym or anything. Also, even though the Thigmaster is old, don't discredit it...that kind of stuff does work! I have the bun and thigh roller and I know it has worked on my butt!
Walking is great exercise, so is bike riding. The main thing is to find something you like and just do it. The best part is that if you have not been working out- you will see results faster than someone who has been. (Not fair, but true).
Well I went to the gym on Friday and worked with Richard, as I posted. Since then all I did was move and I did the Bun & Thigh roller on Sunday morning becuz I was alittle sore (ouch). Then we moved some more and worked ourselves silly......Maybe tomorrow I will go back to the gym (it's easier than moving)......Plus the weather is nice here today and that trail is calling my name.......
Later Fit Chicks.........

Hi fit chicks!

Got in both my cardio and upper body today - tried a different Kathy Smith tape for arms - slightly different exercises, which is good for both mental and physical boredom I think!

About the cardio - it seems that the better I know the tape, the more I sweat? Now why is that?

Star, I'm glad that less fit people will see results faster - I'm a little greedy that way - the trick is to just see the results.

Sy - I didn't realize that you had two sisters with MS :( I think it's such a great thing that you're doing that bike ride.

Fiona - WTG with the treadmill and the HRM. Did you find it harder to go to sleep?

Julie