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zoya
QUOTE(candycane_girl @ Jan 7 2010, 10:24 AM) *
I just googled interval training and it sounds like you do a few minutes at high intensity and then a few minutes at low intensity, is that basically how it works?

I usually use an elliptical trainer because I hate running but I think I could still do this by altering the settings on the trainer.



cc_girl - yes. sounds easy, not as easy as it sounds. but yeah it works. Also, I'm a sucker for plyometrics. They are fun and help condition your body for every other kind of exercise you do.


ketto
I would imagine it would be fairly similar on an elliptical. When I did interval training for running I would do:

5-10 minute warm up, brisk walk
1 min run
1 min walk (repeat for 20-25 min)
5-10 min cool down

Eventually the intervals changed so I would do:
2 min run
1 min walk
or
30 sec run
30 sec walk
or
5 min run
1 min walk
or
1 min run
1 min walk
MadameHooch
I was doing well for a few days, and totally just f'd up yesterday. 5 slices of piza! 5! But I'm trying not to beat myself up - just get up and dust off and start over. Grrrr. Has anyone tried Wii Fit? I'm thinking of buying it to use on those days I don't feel like going to the gym.
spot-on
Yep intervals are just high intensity/impact work followed by lower intensity/impact work, usually in timed cycles but laps/distance works too. When outdoors for example walking to one lamppost then running to the next 1 (or 2). Intervals can also be done circuit style with weights/cardio
spot-on
QUOTE(MadameHooch @ Jan 8 2010, 06:42 PM) *
I was doing well for a few days, and totally just f'd up yesterday. 5 slices of piza! 5! But I'm trying not to beat myself up - just get up and dust off and start over. Grrrr. Has anyone tried Wii Fit? I'm thinking of buying it to use on those days I don't feel like going to the gym.


Brush it off, learn from it and move on. Personally I'd rather see people get a good workout DVD over the Wii Fit. Wii Fit is great for people that don't already workout, or if you play video games already and moving is better than sitting with a controller, but for those already active I'd suggest to do something else more intense instead
sassygrrl
QUOTE(spot-on @ Jan 9 2010, 05:21 PM) *
Brush it off, learn from it and move on. Personally I'd rather see people get a good workout DVD over the Wii Fit. Wii Fit is great for people that don't already workout, or if you play video games already and moving is better than sitting with a controller, but for those already active I'd suggest to do something else more intense instead


Wii fit's okay. I've heard EA Active is better. I don't use the Wii fit much though. I've never really sweated from it like a DVD.
ketto
I took my brand spanking new cross country skis out on Monday. Holy hell, I forgot what a workout it is. It was a warm day (by winnipegs january standars) and I wore my winter jacket and no hat. I went out for 30 minutes and when I got back into my apartment my hair was completely drenched in sweat. Looking forward to going out again tomorrow!
aquagirl3
I just joined Nutrisystem. Has anyone tried it before? unsure.gif
angie_21
I went cross country skiing this weekend too! about 1.5 hours each day. It was so much fun, and I fell down a lot, but it sure was a good workout. I liked that it was hard, and made me really tired, but I didn't get any cramps the way I do with running, and I wasn't miserably uncomfortable either. Too bad new skis are so expensive, though, I don't know how often I can afford to rent them!

No weight lost yet, but I already have more endurance. *sigh*
ketto
Angie, how much are they to rent where you are? Last year was the first year since i was a kid i went cross country skiing. This year I decided to ask for them for Christmas but I bought my own boots. Because I can almost always wear kids sizes, I got some old stock so my boots were only $70 after tax. Good deal.
anna k
I went to get some new bras today, feeling like my regular size (38DDD) was getting looser. I went to Lane Bryant, because I normally get bras there, and the saleswoman, when hearing my bra size, went, "Um, no, definitely not a 38." She said I was "tiny," and when she measured me, I came out to be 34 inches! I ended up getting some bras in 36DD, but I'm happy to have smaller breasts. I've always had big breasts, and never liked them being big, so I'm really happy that they fit snugly into smaller bras.

Angie, that sounds like a lot of fun!

I like interval training too. I do it in one of my classes, and it's fast and fun and keeps up a lot of endurance. I felt happy when the instructor, while doing something with me while talking to someone else, said of me, "She knows what she's doing," in this tone of voice like, "She can handle herself." It felt good, like I was strong and didn't play around.
princess_dander
Anna K- Getting smaller breasts is definitely a motivator for me to lose weight. I just got measured at a speciality bra store and was told I am a 38 E!! I freaked until someone told me that this is the same or very much like a DD.

I have been running and have lost about 3 pounds in the last two weeks. I get concerned about running at my size because I am over 200 pounds and have hurt my knee when my milage gets up past 5 miles at a time. I can make two now, but am hoping to break under the 200 mark by the end of Feb so I can continue to run without injuries.
zoya
I've been working on building up my running time slowly - I'd rather be able to build up to running comfortably than push myself so much I burn out and don't want to do it at all. I started a couple weeks ago running 5 min, walking a couple, running 5 (or as much as I could) The past couple days, I've done 19 minutes straight, and today took a 10 min walk after, and threw in a couple minutes running here and there, I felt so good.

I want to build up to running about 30 minutes daily, comfortably, then a longer run once a week. Then I'll start throwing in something else a couple times a week (weight training) I'd like to get back on the P90X thing, but I'm thinking that I might keep running every day, and just use the weight training discs of the P90X program every other day. I know that's not the scientific way to get the results it gives, but my priority right now is running. When I was running 45 min / day + 1 long run a week a few years ago, I felt better than I've ever felt, both physically and mentally, and I can run anywhere. So I want to really work on making that a habit. I would like to lose 10 lbs, but more importantly, firm up.

speaking of firming up, I have developed a spare tire / squishiness around my middle in the past couple years, mainly caused by drinking and not doing a damn lick of exercising - any suggestions for exercises that are particularly good for belly / love handles? I'm guessing running may just be the best thing for it, and I just have to be patient????
stargazer
QUOTE(zoya @ Jan 31 2010, 06:57 PM) *
speaking of firming up, I have developed a spare tire / squishiness around my middle in the past couple years, mainly caused by drinking and not doing a damn lick of exercising - any suggestions for exercises that are particularly good for belly / love handles? I'm guessing running may just be the best thing for it, and I just have to be patient????


From what I've read, cutting down on things that lead to bloating and constipation, such as limiting carbs, cheese, soda pop, liquor, beer, sugar, really leads to dropping the weight. Switching to water soluble foods might help with this flush. Also, a good cleansing to help with a fresh start might do you well too. Make sure to drink lots of water!


zoya
great. the only thing on this list that I partake in on a regular basis (besides carbs) is liquor. I just stocked up on 3 bottles of my favourite wine. Feh. smile.gif
sybarite
Zoya, I upped my swimming (and moved to a 50m pool) a few months back and have found that this has reduced my emergent pot belly considerably. It's also harder work but the longer pool length has changed my stroke, meaning I stretch a lot more when swimming. I think my reduced midsection comes from strengthening my core when swimming--I can feel my stomach muscles much more now, even when just walking around.

Also, the extra exercise means I don't have to cut out wine...smile.gif
princess_dander
I should start swimming again. I miss the feeling of strong arms after a hard swim!

Zoya- When I was doing pilates I could not move without my stomach muscles hurting a bit. I am thinking that if I stuck with it that I would have developed more tone in that area.

Does anyone know how many calories you are supposed to eat in a day? I found a site that said it was around 1700 for my height, weight and activity level, but I just feel like that is a LOT. I have no trouble eating that much or more if I don't keep track, but when I do I hate eating more than 1500.

Ug I hate this whole process!
ketto
1500 is low, you should be eating at least 1700 (this is a common number for women who are trying to lose weight). If you want to maintain your weight you should be eating about 2000 a day. Especially if you're exercising a lot, you need to make sure you have enough calories in your body to maintain a healthy level of exercise.

I don't trust those height, weight, age measurements. One of them told me I should be eating only 1200 calories a day and that's insane, especially for the amount of activity I do (running, skating, skiing, soccer),
princess_dander
Ketto-1200 is insane. I remember trying to eat that little years ago and being dizzy, weak and bitchy. I also binged more.

I seriously have an "all or nothing" thinking when it comes to calories and I am trying to change that. Like seriously if I ate 100 more than what my goal was it could lead it a "fuck it, I totally just fucked up where's the ice cream" kind of thinking" Now I try to chill, but Eating 1700-ish calories in a day is difficult for me because the number seems so high, but I have to remind myself that my weight is also pretty high and this is what is healthy for me to lose the weight I want to.

Also,I noticed a dull pain in my left thigh which I am guessing might be the start of a stress fracture. This sucks because running is awesome and now I have to take care of myself and not run for at least 6 weeks to let it heal. I am hoping the good in this is that I will have to swim to maintain my weight loss and I'll get those rocking swimmer's arms by spring!
spot-on
Sorry I've been awol, Jan/Feb are busy times in the fitness world smile.gif

Zoya mixing up the running with P90X is fine, just sub out the cardio days (plyo/kenpo) with longer runs. I did that back in Sept before I screwed my knee up. I did 30 mins runs on the weight DVD days, then a longer hour long + run on the cardio days.

As for the spare tire, No amount of exercise in a specific area will reduce fat from that area. No amount of cleanses or detox's will either. You CANNOT spot reduce fat. As women we are prone to storing fat on our bellies and hips, that's just our hormones. And unfortunately that area is usually the first place we gain weight/fat and the last place it comes off. You need to reduce your body fat to lose the spare tire, and the mix of P90X and running is an awesome start to do that. I'd also advise switching out one of your runs in the week to an interval run, so you work on speed and stamina, Interval training burns more fat than steady state running

fat loss is also atributed to diet, so reduce simple carbs, no soda, plenty of greens, and basically good healthy eating


QUOTE(zoya @ Jan 31 2010, 02:57 PM) *
I want to build up to running about 30 minutes daily, comfortably, then a longer run once a week. Then I'll start throwing in something else a couple times a week (weight training) I'd like to get back on the P90X thing, but I'm thinking that I might keep running every day, and just use the weight training discs of the P90X program every other day. I know that's not the scientific way to get the results it gives, but my priority right now is running. When I was running 45 min / day + 1 long run a week a few years ago, I felt better than I've ever felt, both physically and mentally, and I can run anywhere. So I want to really work on making that a habit. I would like to lose 10 lbs, but more importantly, firm up.

speaking of firming up, I have developed a spare tire / squishiness around my middle in the past couple years, mainly caused by drinking and not doing a damn lick of exercising - any suggestions for exercises that are particularly good for belly / love handles? I'm guessing running may just be the best thing for it, and I just have to be patient????
spot-on
I just want to reiterate, that even though you exercise your core/abs/belly/midsection you CANNOT spot reduce fat. Sorry it just doesn't happen that way, science sucks sometimes but there it is. You burn FAT by diet and exercise sure but the body will reduce fat from where it wants. Pretty much we all have 6-packs as we all have a rectus abdominus with the muscle striation, as my friend says her 6-pack is just "wrapped in bubble wrap" wink.gif Reducing fat in the mid section is tough, and if you want to see abs/6-pack even tougher.

sybarite your swimming helped because you upped the intensity and duration of your workout which is a great way to get an added calorie burn to reduce fat.

For calorie intake I go to Livestrong.com and work out my diet & cal intake there. They work out everything for you when you input your date including age, height, weight and activity level. I personally choose light lifestyle then add in my daily workouts with my cal burn from my Heart rate monitor. I will say for me at 5'4" and 120-125lbs my daily intake should be 1800 cals BEFORE any exercise! So yeah know your numbers! Like I said Livestrong is great cos you can track your daily cals online (or iphone ap) and it does the math for you smile.gif

Gonna try and check in more often now things are calming down a little in the exercise world smile.gif
zoya
thanks spot-on.. yeah, I know about the not being able to spot reduce fat- I guess I just meant more intense ab exercises, because I didn't really feel like I was doing enough to strengthen those muscles at the same time I'm reducing fat.

I actually have gone off the P90X but I have started doing Power Pilates, since I discovered there is a studio within walking distance of my house. OH. MY. GOD. Even when I'm out of shape, I am fairly fit, and I quite literally had trouble getting out of bed the day after my first class. The concept of working one's muscles to failure definitely applies to these classes. I'm way into it. I love feeling like I actually did something with my body. I've done a class every other day this week - so 3 classes, and run on the off days. 3 classes, and I am already seeing more definition in my arms. WOW. I really want to keep up with doing the Power Pilates. I will be in shape in no time if I keep up with it.

my problem is that I actually need to eat MORE. I don't drink soda (and haven't for about 10 years) and I barely drink juice - just water. (OK, well I do have a proclivity for red wine. And vodka.) and I do eat healthy. I only very rarely eat fried foods, don't eat meat (only fish), cook fresh food, etc. etc. I don't starve myself - on the contrary. When I eat, I EAT. And I tend to eat a few small meals a day, rather than 3 big ones. It's just get busy and forget to eat at least a couple of meals - probably most days. Especially breakfast. I'm trying to get better about that.
angie_21
spot-on, I definitely know you can't spot-reduce fat, anywhere, but I do find that what I eat strongly affects how bloated I get, and therefore affects the size of my gut. I remember when I was a teenager, my mom always cooked extremely bland but extremely healthy meals, and my friends would talk about being bloated after eating and I didn't even know what they meant. Now that I cook for myself and end up eating a lot more processed foods, I know what it means all too well. Cooking only whole, fresh foods and avoiding high salt/sugar foods, artificial sweetners, and beer/pop is the quickest way ever to reduce your belly because you don't actually have to lose fat to do it, you're just losing water bloat and it only takes a day wink.gif also, drinking lots of water really works too!

Ha. Despite all my good ideas, I've been working about 20 hours overtime every week for the last 6 weeks and therefore stopped working out, started stress eating, and gained weight. I have another 7 weeks before my schedule goes back to normal and I know it'll take at least a month for my body to recover. Does anyone have advice for super-short, high intensity workouts that can still be done right when you are close to falling asleep on your feet? Or best foods to eat to help calm down stress (other than the cheese and chocolate I have been relying on so far, lol)
spot-on
Yep eating more is often as much of a problem as eating less. I totally get that. With my active schedule sometimes eating enough at the right times is a nightmare so I totally get it! People are often completely dumbfounded at the amount of food I eat smile.gif

Pilates is great but remember we women do need to do resistance work so try and incorporate some weights into your weekly workout.

The best thing for any part of your body is to change things up, otherwise our muscles get used to the exercises. So keep changing this up!

QUOTE(zoya @ Feb 12 2010, 10:39 PM) *
thanks spot-on.. yeah, I know about the not being able to spot reduce fat- I guess I just meant more intense ab exercises, because I didn't really feel like I was doing enough to strengthen those muscles at the same time I'm reducing fat.

I actually have gone off the P90X but I have started doing Power Pilates, since I discovered there is a studio within walking distance of my house. OH. MY. GOD. Even when I'm out of shape, I am fairly fit, and I quite literally had trouble getting out of bed the day after my first class. The concept of working one's muscles to failure definitely applies to these classes. I'm way into it. I love feeling like I actually did something with my body. I've done a class every other day this week - so 3 classes, and run on the off days. 3 classes, and I am already seeing more definition in my arms. WOW. I really want to keep up with doing the Power Pilates. I will be in shape in no time if I keep up with it.

my problem is that I actually need to eat MORE. I don't drink soda (and haven't for about 10 years) and I barely drink juice - just water. (OK, well I do have a proclivity for red wine. And vodka.) and I do eat healthy. I only very rarely eat fried foods, don't eat meat (only fish), cook fresh food, etc. etc. I don't starve myself - on the contrary. When I eat, I EAT. And I tend to eat a few small meals a day, rather than 3 big ones. It's just get busy and forget to eat at least a couple of meals - probably most days. Especially breakfast. I'm trying to get better about that.

spot-on
Hi angie

Yep simple carbs and high processed foods can definitely cause bloating, as can some medical conditions like IBS, cluten intolerance etc. Anyone with a 6-pack will tell you that simple carbs are basically not on their diet, and even complex (non-vegetable) carbs are limited. I just can't go that far, I love pasta too much smile.gif I opt for organic whole wheat though smile.gif
Processed foods basically make us store weight because of the salt, making sure we're hydrated is key and avoiding all the processed crap smile.gif

Stress buster - for me it's chamomile tea but it varies person to person.

Stress eating - always drink a glass of water first. I say this because most the time we're dehydrated not hungry so try that first. Other than that I'd try healthy snacks, air popped popcorn, or gum. Many times when we stress eat we need something in our mouth or something to do with our hands.

exercises - Often when I am flagging I find the best thing is to wash my face. Sounds stupid but that just wakes me up! Maybe try that first? Other than that for exercises I'd go with squats/lunges. I say these because they work major muscles and therefor get the blood pumping more and hopefully give you a boost. Different things work for different people though. For me when I need an energy boost I'll do jumping jacks/squat intervals. Maybe look into energy drinks or protein shakes too? Could be you are missing some nutrients, that can happen when you are on your feet for an extended shift?

smile.gif



QUOTE(angie_21 @ Feb 13 2010, 06:59 AM) *
spot-on, I definitely know you can't spot-reduce fat, anywhere, but I do find that what I eat strongly affects how bloated I get, and therefore affects the size of my gut. I remember when I was a teenager, my mom always cooked extremely bland but extremely healthy meals, and my friends would talk about being bloated after eating and I didn't even know what they meant. Now that I cook for myself and end up eating a lot more processed foods, I know what it means all too well. Cooking only whole, fresh foods and avoiding high salt/sugar foods, artificial sweetners, and beer/pop is the quickest way ever to reduce your belly because you don't actually have to lose fat to do it, you're just losing water bloat and it only takes a day wink.gif also, drinking lots of water really works too!

Ha. Despite all my good ideas, I've been working about 20 hours overtime every week for the last 6 weeks and therefore stopped working out, started stress eating, and gained weight. I have another 7 weeks before my schedule goes back to normal and I know it'll take at least a month for my body to recover. Does anyone have advice for super-short, high intensity workouts that can still be done right when you are close to falling asleep on your feet? Or best foods to eat to help calm down stress (other than the cheese and chocolate I have been relying on so far, lol)

zoya
QUOTE(spot-on @ Feb 16 2010, 04:13 PM) *
Pilates is great but remember we women do need to do resistance work so try and incorporate some weights into your weekly workout.

The best thing for any part of your body is to change things up, otherwise our muscles get used to the exercises. So keep changing this up!



Actually, I goofed on the name, It's SPX - or people refer to it as "Pilates Plus." it's is something that this trainer in CA developed, it's a combination of pilates, cardio and resistance training. It's done using a special reformer that was built for it, and there are moves with dumbells, using your body as a weight, and just plain old stuff like pushups and every kind of crunch you can think of. I'm fucking dripping about 30 minutes into the class. Four 55 minute classes, and I am already starting to see the definition coming back into my arms. I've been changing the instructors up, though, because they all have their own focus, which automatically switches things up.

Check it out. it's brutal and awesome.

http://www.spxfitness.com


Plus I'm alternating with running. I still need to build up my stamina on running, I finally got past the 20 min mark today and pushed through to 25 mins. I can't wait until I can run 30 min comfortably again.

but yeah, I definitely need to eat more. I think that if more people realized you sometimes need to eat MORE (but of the right foods) to help make your exercising effective, it would be a good thing!

ETA - I think that for me, it gets extra frustrating, because I used to do stuff at a really high level - I used to be a snowboard instructor and snowboard backcountry all the time, run 5 mi or more every day, spin classes, etc etc. It's just since I hurt myself a couple years ago, but kept up the heavy eating / drinking that I could do when I was at a high activity level that I've gotten way off. I get pretty hard on myself because I didn't even used to have to think about this stuff!! But at least I am re-kindling my love of feeling my muscles hurt!!
ketto
I backslid a bit in the last month. I'm taking a training course two evenings a week and it's hard to give myself enough time to get workouts in. I was feeling pretty overwhelmed so I haven't been doing much for the last month. I finally kicked myself in the ass and went for my first run in weeks yesterday. It felt really good but I'm sore today. I was worried my stamina would really suffer, and it did a bit, but not as badly as I thought. I'm hoping to get in some good skating over the next week because the river trail will probably be closed soon.
angie_21
did a 10 minute workout today and a meditation that helped to clear my brain. I know it's not much, but it's something I can do without starting to panic about not getting work done. Last week two more items got added to my plate for work/school and it's starting to wear me down, I've been falling asleep at 9:30 every night! 6 weeks to go...

spot-on, I am going to definitely remind myself to drink some water and chew gum when I get stressed. mint gum somehow makes me not want to eat so that's a great idea. At work I have a stash of chai tea that I sweeten with stevia and drink every morning and it really helps, but it's frustrating to go for coffee and walk by all the places selling biscuits and muffins. half of the time I give in and buy one. the other dumb thing I do is crave stimulants when I'm already stressed. coffee, chocolate, tea, etc. I actually get an aversion to things like chamomile because I don't want to drain what energy I have! I think I will try to make myself do 5 minutes meditation every morning and every evening, maybe go for a short walk after dinner now that it's light out. and actually use that bottle of multivitamins that sits in my cupboard. how is it that the easiest things are so annoying to remember to do?
buttercups
I'm right with you Ketto and Angie! My main problem is that there is just no time in my day to exercise- and I know everyone says that but seriously I'm up at 5 for school ( can't get up much earlier than that) and as soon as I get home (which is at 9 pm on some nights cause I have a long commute) I start doing the crazy amount of school work I have to do. If I start exercising and I'm not doing work, I do the exact same thing Angie- the entire time I'm exercising I just worry about all the work I should be doing at that time. I realized that I've been lucky if I've been able to get a run in once a week. My love handles and tummy are coming right back after all the hard work I did over xmas break to get rid of them. I decided last week that maybe I was setting aside too much time for exercise- 45 min- an hour, and that maybe if I cut it down to 30 min that it would be more manageable. I know 30 min a day isn't much, but I figured it's better than the nothing I've been doing. I started trying to do that last week and still managed to only get 2 days of running in, and the whole time I'm doing it once again I'm stressed. It's so hard to cut aside exercise time for yourself. Any and all suggestions are welcome! I don't want to have another bikini melt-down come May like I did last year when I realized how bad all of my inactivity had truly been to my body.
ketto
The past week was another busy one because a friend was in from out of town so I was busy every night from Sunday, plus I was sick last week. I'm planning to go for a run later today. I'm having a really nice, lazy day just hanging out vegging with my partner but he has friends coming over later to watch a hockey game. I have no interest in that so I figured I would go for a run and maybe a skate.

I tried to schedule running into my days in my day planner this week. That might sound silly but when I have something to check off I can get motivated to do it. We'll see how that goes. I won a free 10 class pass to hot yoga and I have a job interview on Friday so I'm going to try and go Friday morning and see if I can keep that up for 10 weeks. I have a lot of knotty issues in my shoulders and neck so I'm hoping it will help with my flexibility and strength.

To good intentions, eh? tongue.gif
anna k
A free 10 class pass to hot yoga? That sounds really awesome. I like hot yoga, it's hard but I feel so refreshed and light afterwards.

Buttercups, I agree on having little time to exercise. Work has been really busy lately, so most of my exercising has either been walking in the city or going to the gym once a week for a dance class and strength class. Besides that, I'm too tired for any more effort. Living a sedentary lifestyle with work can really make the body feel so limp and lazy. It sounds like you're trying to work in some exercise just to feel good and less stressed, and that's really great.

Zoya, those Pilates classes sound really intense but so good. You sound like you're getting sore and worked all over, in the good way.

ketto, I use Livestrong to track my calorie/fat/carb intake, because I've wanted to lose about ten pounds lately. I weigh 130 lbs at 5'4, and want to feel more leaner and stronger, while still having my petite curvy shape. It recommended me to eat about 1560 calories a day to lose 2 pounds a week. I like using it because it makes me more aware of eating healthy foods and being more mindful, tracking how much I walk every day, and not just eating whatever I want and being unaware of what I'm putting in my body. I've already lost about 35 pounds over two years, and lately have felt like I hit a plateau where my body isn't changing. I took up kickboxing and really enjoy it a lot, but have been busy with work, so I haven't taken a class in a couple of weeks.
ketto
I know! I was really excited about that win. The only downside is that it's a studio that does a "refined" style of bikram yoga. I normally go to a different studio that does the actual 26 poses of Bikram yoga but it's definitely better than nothing and a little closer to my place than the usual studio. If I had more time I'd probably do one Bikram class and one Moksha class a week.

Well, I knew it was kind of silly that writing down when to exercise in my day planner might help me actually do it but it worked yesterday. Tonight I have soccer so I don't bother doing anything else on these days. Tomorrow might be the one day I really don't have time for a workout but then I have Thursday-Sunday pretty much free so here's hoping I can hang on to the motivation.

My parents always get us all valentine's chocolate and candy and this year she really cut back on what she gave us. I told her I appreciated that. It's nice to get treats, but if they're in the house I can't stop myself from eating them. I told her to please please please buy us less because we just plain don't need it and she finally listened.
foryoursplendor
Its finally warm and not icy enough to be able to ride a bike where I live! Last night I bought a new bike, so my biking everywhere sprint has now started and will last until it snows in October. I'll probably lose a few pounds, yay.
angie_21
Just here to complain: Last week while my boyfriend was away for work I went our running. twice. I also cooked all the foods I like and he doesn't, which are pretty healthy. It felt great and I actually lost 3 pounds that week. As soon as he got back I went back to cooking food we both like and spending all my free time (which is very little) together, and I gained a pound back already. So frustrating! We've both been starting to get heavier and it's also frustrating that I'm making an effort and he isn't and he also certainly doesn't help motivate me. He just outgrew a bunch of his favourite shirts and it made him feel pretty bad, maybe the shame will finally be enough to motivate him lol
angie_21
while surfing around yesterday (procrastination!) I found this blog/website. I know the guy is selling stuff (a book and nutritional supplements) and from his promo photos he looks like a bit of a jerk lol, but I really like his biological focus on how things work and what to eat, and the fact that most of the suggestions on the website are common-sense, no- or low-cost things you can do to stay healthy. BUT I am looking for advice from people with actual training, to tell me what they think of his idea that cardio isn't really necessary as long as you do interval training. In other words, high intensity is important but only for a few minutes, not 20 or more.

I'm also interested in his claim that grains are bad, low-carb good. I mean we've all heard the low carb argument and I think it's just crazy to avoid carbs entirely, but i'm intrigued about grains. I had a friend with IBS who stopped eating all wheat products for a few months and got better (before she gave in and couldn't do it anymore). I've been having a lot of problems myself recently since eat a lot of convenience foods like cereal and added-fibre snacks and I'm wondering if that's why. And if it's true that gluten causes inflammation, I would like to start avoiding it. Has anyone heard of this? I never had before yesterday.
enfermera
angie, a lot of people have varying degrees of gluten sensitivities, even if they aren't full-fledged allergies. this is often the case in people with IBS. our culture depends heavily on wheat and other gluten-containing grains, and it seems to be a pattern that the more we are exposed to something, the more likely it becomes to irritate our systems. the irritation is then expressed as varying forms of inflammation--bowels, arthritis, skin, pretty much anything you can think of. i'm not sure exactly how it pertains to weight loss, but i'm of the opinion that getting yourself more healthy over all will probably get you to your healthy weight naturally. also, the more processed anything is, the less healthy it probably is for you, even if it has a lot of fiber. even whole grains used in commercial cereals generally are poorer quality than we would like to think. i get suspicious when any produced food has "added" anything in it: calcium, vitamins, fiber, etc. that usually is a hint (in my opinion) that it wasn't that good for you in the first place.

i've tried to go gluten free. it is HARD, but gets easier as you learn new eating habits. i personally didn't see that much change in the way that i felt, so i stopped. and...don't take my word as gospel truth, of course. i'm not a nutritionist; i've picked up information here and there and read a few books (. i am a nurse, but unfortunately there's so much conflicting information out there about nutrition, and the health care industry is fed by the FDA, so that has had little influence on my nutrition philosophies. this was just my off-the-cuff, knee-jerk response to your mention of grains and gluten. sorry if i didn't answer your questions exactly; i got a little rambly smile.gif also, i'm pretty ignorant when it comes to physical training; i think there are some other people around here who can answer that part better.

good luck with your boy! maybe you can get him to take walks with you or something? i know how hard it is to make progress when the people around us aren't helping.
spot-on
Marks site is devoted to those that follow a high protein, lower carb/grain diet. Whilst that works great for some and their goals, for others not so much. You have to decide what works for YOU. Personally anyone that tells me I cannot eat wholewheat pasta is gonna get a slap in the face wink.gif Sorry but for my body I thrive on wholewheat nutritious carbs like pasta and quinoa, but the white processed junk? yep that needs to go and I hardly ever eat it unless I can't avoid it (eating out for example). However I have noticed that I have a sensitivity to breads so I steer clear of breads, they make me bloat. That's just my body and how my body reacts, but only to breads nothing else. Not all carbs are the same just as not all protein is the same. Enfermera is right there is so much conflicting information out there, for every site like Marks there are others that will say the opposite, because it's not a one size fits all diet. You have to figure out your goals and how best to fuel YOUR body to reach those goals.

Interval training IS cardio. Heck weight lifting can also be a cardio workout if done in a particular way. What he's saying is that steady state cardio isn't neccessary and yes he's right to an extent (again depending on the individuals goals), interval or HIIT is preferred instead as it burns more calories/fat and increases VO2 max and a whole host of other good benefits. High intensity interval training (HIIT) workouts are done for a set time period with a recovery period, then repeated (example running flat out fast pace for 30 seconds, with 2 min recovery at walking pace, rinse and repeat) it's not JUST done for a few minutes, it's repeated for the entire workout. HOWEVER (and you knew that was coming right?) IMO you have to find the workout you love doing. I happen to like interval style kickboxing/bosu for others it could be turbo kick, for someone else Zumba. The main goal is to just get up and do SOMETHING. the more you enjoy that SOMETHING the more you'll do it. Makes sense right? But doing JUST intervals won't help a distance runner, so some steady state cardio needs to be done, again asses your goals. Also adding in resistance workouts to add/retain muscle so you increase your BMR.

In the end it depends on your goals? Intervals are a great addition to any workout program and I do them in my classes (the class participants don't know they just enjoy the workouts) and intervals works you harder and can be done in so many ways.

What are your goals Angie?
ketto
The Natural Health thread might interest you, angie. I don't know if Chacha still posts (I hope so!) but she's amazing and I bet could answer some of your questions. http://www.bust.com/lounge/index.php?showtopic=51218

A year ago, I would have said that the idea we shouldn't eat grains/wheat is ridiculous. But after all my dietary issues and finding sooooooooooooo many people who can't eat gluten or other grains, I don't think it's so crazy now. That's not to say I think everyone should stop eating wheat/grains, but I think it's worthwhile exploring if it might work for you.

I switched to a GF diet in September and haven't looked back. I immediately lost about 10 pounds, and I did feel hungry for the first couple of weeks. I ate a lot but my body wasn't used to not having the complex carbs of bread or toast...my former favourite comfort food. I found gluten free eating easy, mostly because in November me and my partner moved to our own place and my parents weren't in charge of buying the groceries anymore. I love to cook too, which really helps, so I just make most of my food from scratch. I do still eat other, non-glutenous grains and I made a delicious loaf of gluten free bread on the weekend so I think if you know how to cook for yourself you'll find there are tons of options. But remember, this isn't to say this dietary change would work for everyone - like spot-on says, she finds some wholewheat foods (although quinoa is not wholewheat, it's a separate grain) are her fuel.

I'm seeing a naturopathic doctor in a couple of weeks because of all the issues I'm still having. In some respects I feel a lot better, but I know other foods are setting me off...like tomatoes. I'll probably write about it in the natural women thread.

In terms of the exercising, I happen to think that a good mix is best. Some interval, some slower paced long runs, some faster paced long runs plus weights, cross training, etc.
anna k
I happen to like doing stuff that teaches me strength and skill, so dancing, boxing, and weightlifting are all really fun and good benefits for me. My weight fluctuates, it's weird. I can go on the scale where it will read 125 lbs, then later on read as 130 lbs. So I think my scale must be off. I've been following a good and healthy diet, and work out hard a few days a week, but despite some less bloating and tiny weight loss, I don't feel much different. I'm naturally soft all over, and want to be smaller, but muscles and leanness don't show up on me, so I feel like even if I have more strength, I still look like a Victorian lady on the outside. smile.gif

ketto, agree with you on the GF diet. I still eat wheat and gluten sometimes, but not a lot, and reducing it has curbed my IBS and bloating problems.
mumblestutter
i've pretty much lost any interest in scales. i've twice done research and spent $70 plus on a bathroom scale that's supposed to be good only to end up pitching both of them. both times i've found i can weigh myself twice in 5 minutes and gain or loose 2 or 3 lbs. that's not much weight, but when you're trying to figure out whether your weight is changing really slowly over time it makes for a really hazy picture. i ended up wasting time trying to control for factors that could be effecting the measurements (cushy floor, unlevel floor, weighing at different times of day, etc). finally i decided i was spending too much time trying to weigh myself and realized i can tell my weight changes by how my clothes fit. a numeric value really isn't important.

recently i was considering buying a scale again so i wouldn't have to use the one at the gym. it was slightly unlevel so standing on one side or the other could change your weight. also, it was one of those fancy electronic ones... and it seemed sometimes it would take longer or shorter to turn on & begin weighing you & the length of time it took it to begin registering your weight would correspond an increase or decrease in the number displayed. i thought if i had one at home i could fix these things. then i realized i'd tried that before and it never works. and that this is a top of the line scale and it still. doesn't work. so yeah, my days of trying to figure out how much i weigh are over.

also, about the whole food sensitivity thing. There are a wide variety of food sensitivities out there. There are many common foods that can cause a different symptoms in varying degrees in different people. Pay attention to what you're eating. Read ingredients and pay attention to how your body reacts afterward. Steer clear of pre-packaged foods. Many pre-packaged foods have really complex ingredient lists making it difficult to determine just what you're reacting to.
angie_21
wow, thanks for all your answers everyone! I tried really limiting my wheat content this week and what I did eat was whole grain, and I did find my stomach was very very happy with me. I was also really hungry lol.

My goals are purely to stay healthy and have a body that feels good on the inside. I'd really like to lose weight, but it's not as important to me as being mobile and healthy when I'm 75. That's most of what interested me to the whole palaeo-diet thing, the fact that I know even the diet foods I eat are probably not so good for me. another thing is inflammation - I've have pretty chronic cystitis for 2 years now and the two things that cause it to flare are stress and diet. I've been reading a bit about how processed foods can cause inflammation that irritates your bladder and stomach, but I'd never heard about grains doing it too. If I could make it stop, I'd stop eating anything. (except chili. sigh.)

Our scale is pretty good, but I still think it's funny, I mean, your weight changes by 3 pounds over the day anyways and depending on how much water you have in you, what clothes you're wearing, etc. It helps to not worry to much about individual numbers, but keep a chart to see if there are any overall trends in weight (especially to make sure there aren't any upwards trends! argh!)

ketto
My parents had a scale and I would weigh myself once every couple of weeks but I really can't believe how much less I worry about my weight since I stopped weighing myself. My endo weighs me once every 6 months and that's good enough for me. A good friend of mine told her doctor that she refuses to get weighed anymore and the dr was fine with it. My last two doctors and my dietician all told me that doctors are really moving away from using a scale as a measurement of health (because it's not) and going towards tape measures and assessing individuals.

My exercise this month has still been garbage but my eating has gotten better, less bad snacking. I'm finished my crazy month soon though and I'm looking forward to hopefully going for a run tomorrow.
pants
I've been doing Kundalini yoga at home lately using dvds by Maya Fiennes, or rather, trying to get back into the habit of it. I was going strong for 2 months but the last 6 weeks have slacked off, although i started again last week and was all like, 'Pants, you are a mad doofus, you love this why did you stop??' Unfortunately the 5 Tibetans (http://en.wikipedia.org/wiki/Five_Tibetan_Rites) totally kicked my ass on sunday and right now I'm on day two of having very achy muscles. I'm hopeful that by this evening I'll be feeling up to doing some more tonight.

What kinds of yoga are folks here into doing? Am I the only chanter? Because seriously, the chanting felt very stupid at first but now I love it. I even find myself mentally chanting when I'm having trouble sleeping. I feel, though like I ought to be looking into taking proper classes so I can make sure my form is correct and everything, but a part of me likes keeping myself closed off in my living room and keeping it private
sybarite
Pants, I keep meaning to start doing yoga at home. Good to know the 5 Tibetan rites provide a serious workout.

I took a yoga class eons ago but I wouldn't rely on it for keeping my form right; I have always heard it's best to get an instructor to check your form before doing it on your own... but that's currently outside my budget so I may just forge ahead.
pants
Yeah I don't think i could afford a one one one session either, Syb. I did find a studio in Camberwell that seems pretty personable though and only 10 a class which isn't great but isn't terrible either. I may try to go in for a class next week.

I know the yoga isn't a guide to total fitness or anything but I definitely feel a lot stronger and just happier after I've done it. If only because the chanting makes me laugh sometimes.
ketto
Well, I went from being able to run 7km in late April to pretty much nothing now. I haven't been running in months. I had a bit of a breakdown over the summer and a lot of stressful stuff went on that actually made me lose more weight but despite that I'm completely out of shape.

The last two weeks I've been normalizing so I started biking more again. Slowly feeling stronger but also pathetically weak. I have a 10 class pass to hot yoga and one of the studio's is a 2 minute walk from work and one is a 10 minute walk from home. I got the pass in February and I haven't gone once. Now the fall weather is coming in though and I'm starting to feel like I'll try a class in the next couple of weeks. I've been to the studio before and it's not my favourite but hey, 10 classes free is a $150-200 saving.

Spring 2008 was when I was my heaviest at 135lbs (i'm only 4'11). Now I'm sitting around 115 and I've never weighed so little as an adult. I think a mix of slowly slimming down over the last year a half and getting a bit older has really changed my face because all summer people have been telling me how great I look.

Now I just need to get in shape.
foryoursplendor
That is a good time about the positive comments, ketto.

After a few months of using my elliptical every day, I've been getting the craziest sore back. I think it may be the shoes I'm wearing while working out. Do I need orthotics? I've got a doctor's appointment on Monday to see. Has anyone else had a sore back from exercise, or needed orthotics?

I'm joining my university's gym today for varation in my workouts to see if it helps. I plan on going a few times a week, and also keeping on with my own elliptical at home. We'll see how it goes.
ketto
FYS, you should check out Canadian footware in the Exchange if the doctor says you need special shoes. I think they have their own doctor on site and the clerks really know what they're talking about. The only problem with them is they rarely stock size 5's so I usually can't get the shoes I want from them.

I feel like every time I get started with exercise lately I get pushed back. I've been biking to work at least once a week the past 3 weeks (20km round trip). It's a really nice ride and I have a route that completely avoids traffic so I was planning to bike all this week. I'm sick again with a cold though and haven't been at work the last two days.

The warm weather is pretty much gone so I'm thinking it would be a good time to start running again. The running paths I use are a lot less busy all of a sudden.
epinephrine
Ugh. Moving to a country where I don't have much of a grasp on the language, storebought foods aren't required to put the nutritional information on the packaging, everything in the restaurants tends to be deep fried or wok fried with a couple generous ladlefuls of oil, riding a bike is suicidal, and all the locals seem to be about 80 pounds, I know I'll be wrestling with some weight issues over the next few months. I'm trying to cook healthy food for myself in my dorm - congee, steamed rice and veggies, tofu - but it's not easy. I can actually feel my body getting bigger. There's a gym on the bottom floor which I'll try to make good use of, but I don't like self-directed workouts and I want to get some kind of workout plan so I don't need to think and second-guess myself while I'm working out. I really, really miss my Jari Love workout DVDs. I can't even access youtube over here to stream workout videos, and the internet connection is so slow it'd take days to download. Does anybody know of any websites that have workout plans on them, laying out the type of exercise, number of reps, etc.?

I think I'll set a timer and do some circuit training next time. That's a nice mindless way to get an intense workout with minimal planning.
epinephrine
Came up with a Jillian Michaels/Jari Love-inspired workout plan to get me through the winter and I'm feeling pretty good about it:

- Warmup: 10 minutes on the stationery bike, highest gear I can stand (today I knocked off 5km and 100 calories in 10 minutes)

Quick stretch

- Squats w/ chest press and v-press: two sets of as many reps as I can take
- Pendulum lunges w/ bicep curls: two sets per side; varied reps at normal speed, slow speed and pulsing (pulsing is killer)

Circuit: 3X

- 1 minute crunches w/ chest fly
- 1 minute triceps (either triceps dips or triceps press)
- 1 minute obliques (v-pose w/ twist, side crunches or bicycle crunches)
- 1 minute pushups
- 2 minutes skipping rope

Good long stretch, maybe some yoga

I really like the side crunch Jillian Michaels does in one video (I think she calls it "the squirm") where you lie in a situp position with your arms at your sides, use your ab muscles to lift your whole ribcage off the floor, and just crunch from side to side, reaching for the right foot and then the left without releasing the crunch. It gets the burn going right quick.
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