Exercise chat and tips round 2!

I'm ready to start doing *something*.

I can get a small fraction of time in the late evenings (so don't want anything too vigorous or I won't sleep) to do some exercise at home. We have an exercise bike (an ancient one that's falling apart and I find extremely uncomfortable!) and I have hand (1kg) and ankle (.5kg - I think??) weights.

In the past I have done a serious of hand weight exercises which I have no idea how to describe, but the whole lot of them would only take me 20 minutes all up. I can do some stomach crunches and push ups, but am hopeless at them and really not sure I do them correctly.

Any suggestions for me? I really need to work on my butt, thighs and tummy - but have flabby arms too :redface:

Once I have got my plantar facitis (heel spurs) to a point that I can walk without pain, I'll try to start up my morning walks again - but need to rely on DH's cooperation as DS will be asleep, but may wake up and DH would need to deal with him (normally I take over from 6am as he does all the night wakings).

C'mon people - I need you help to motivate me!!! :lol: I truly appreciate any assistance - no matter how small! Cheers! :clap:

I think the worst thing for PTs, in a large chain gym at least, is the rent...when I started my cert 4 (embarrassingly over a year ago!) the rent at GL was $270 a week! Thats what the PTs had to pay the gym EVERY week to train people there! Thats why i'm in no rush to finish, I know I won't be working out of a gym anyway!

I'll let the PTs give you the exercise advice Nettie, I'll just be your cheer squad! :cheer: :bluecheer: :cheer:

OUCH CQ! the two gyms D does most of his sessions at are council run. One is a YMCA and the other has just been taken over by some company but is still council run. He is hoping to open his own business one day... he knows I'll go wherever he is because he's GOOD!

I'll join the Cheer Squad Nettie! :cheer::bluecheer::cheer::bluecheer:

CQ - :rofl: I was taking the pi$$ from your 'Good for you btw - combat, balance and pump is a really nice balance' line he he - that's why I said 'pardon the pun'....I believe you are tiling :D. Tell me about it, hence the reason I don't PT out of gyms anymore - heaps of PT's have had to deal with the large chain gyms getting more and more PT staff :shakehead:, sharing the gym floor with more PT's ain't cool.

Nettie - Welcome :D! You've come to the right place. Ok, so get back to your morning walks - unfortunately we aren't able to 'spot reduce' those certain problem areas, so I tackle them by increasing cardio fitness and doing some light weights. There's HEAPS of things you can do weight wise - how much time have I got :lol:.

Tricep dips, bicep curls, lateral raises, rows, push ups, tricep push ups, squats, lunges, forward raises, shoulder presses, chest flyes....shall I go on? :)
They are exercises you can do at home, with weights. You may benefit by getting a set of those home weights so you can use a 2 - 3kg dumbell for these exercises. (1kg is a bit too light once you get the technique nailed). You won't bulk up - so don't stress about that.

It is important if you have limited time to break up the exercises into different body parts. So shoulders and legs on one day, biceps and chest another day etc.
I could prattle on about the technique for each move, but I think there MUST be a website out there which has pictures, or detailed descriptions, or even better - a video of the moves being done correctly.

If you are serious about shifting some kg's take a brisk walk every morning and do a weights session 3 -4 times a week.

As for motivation....what works for you? Is there an occassion coming up you want to look absolutely stunning for? Do you have a role model that has inspired you? Or is it just to be able to chase after the kids without getting too puffed and knackered?

Leesa - cheers! :clap: No idea what half of them are, but I reckon I've been doing the bicep curls and the shoulder presses (or whatever they were called!) leg lifts (to the side)...

Hmm... exercise website.. :dunno: Will try to have a look around - but if anyone has any they know of, PLEASE PM me!

Motivation? What's that? :rofl: Not feeling so tired all the time... getting rid of spare tire... losing the IBS :TMI: ...

I can't start the walking yet (feet are BAD) but hope to by late Feb / March - pending other developments (have a thread going on a job opportunity ATM).

C'mon cheer squad... give me an "N"... I'm off to get the weights! :lol:

Nettie - N!!! The other ladies here have motived me to start, so keep coming here. I read a nice line in a mag written by a PT on an article about changing your lifestyle instead of crash dieting and falling victim to new age exercise thingos. It is my motto atm. Time and money are short for me too and I doing what I can with the resourses I have. My motto is "Better is better"..meaning one step forward is better than no steps at all...Also I extend the meaning to always try to "do better"...Hopefully this doesn't sound weird.

Bek - thanks! Haven't got there yet :redface: got caught up on the phone now...

Has anyone tried that Zumba thing? That seems like something I might like... :redface:

CQ - Did ya notice?? I hope you don't mind - but I love this thread so much I asked Trillian to make it a sticky!!! :D

Nettie - I've PM'ed you :shhh: :lol: As for Zumba I think they have a preview on it on their website. If you like latin dancing - I think you'll love Zumba - a sure way to get your heart rate up with all those quick moves!

Here is a motivational tip for those needing - or reminding of it:

Regularly consider the wonderful and plentiful physical benefits of exercise.

*Improved heart and lung function

*Better complexion

*Better sex life (and more chance of getting one!)

*Better digestion (and bowel function)

*Brighter eyes

*Slimmer and more toned body

*Deeper, more refreshing sleep

*More attractive appearance

*Increased youthfulness

*More efficient metabolism, meaning you even burn more calories between exercise sessions!
I love the thought that for almost twenty-four hours after an exercise session you are burning off more calories than you would have been. Even when you sleep!

Re-read this list between exercise sessions. Keep it fresh in your mind.

I did Pump today!! YAY! First time back for 18 months and it WAS GREAT! I took your advice Leesa and put on the small weights to begin, got used to the moves again and then went a little bit heavier as I got into it (we're talking 5kgs + the bar so not exactly Arnold Shwarseneggar territory! :D) but I LOVE LOVE LOVE lunges! I had forgotten how great it feels when you stop! Its that warm rush of blood back into the legs that does it for me!! (Ok, I'm a saddo!)

And, I did 8 pushups on my toes! Woohoo!

Onwards and upwards to next week! I feel fitter already!:dance:

Awesome work Winter!

P.S - I share your love of lunges! Quickest way to shape your butt!! :D

Leesa - went to FF today - looks nice but feels too polished if you know what I mean. Will have to ring Goodlife next week - too hot to think my way through it today (okay I know that's an excuse but I think it's a legit one ;) )

I have been so tired lately thank to miss not sleeping so well. But I was determined to do something today - especially after some encouraging remarks from my dentist and other people... and the fact that when I weighed myself at work today (stupidly straight after I ate lunch :wall:) I have put on 2Kg in 2 weeks. Ok, so realisitically, I've probably only put on 1 Kg at best... but that is still a gain! The scales are going the wrong way!!!! NOOOOOOOOOOOOOOO!!!!!!!!!!!!!!! But that made me even more determined to get on the treadmill tonight!

So on I got. I did 37 minutes on the treadmill but needed more "rest" periods than normal. Mind you, I train in my garage and it was bloomin' hot today!!! I know that's why I needed more "rest" periods but I'm still disappointed. I intend to get on in the morning tomorrow if I can - to avoid the heat. Then in the evening I will try to do other stuff like my pilates and I might try some squats... maybe some push ups depending on how my back is holding up...

BUT, since we're getting into the really hot weather - what tips does everyone have for getting the most out of their workout on a hot day?

I normally train after DD has gone to bed. It's really the only time I have during the week... and I take down a Pump bottle of water and on HOT days I take a 600ml bottle of powerade... the problem is any calories I burn on the treadmill, I'm consuming with the powerade!!!! I buy it in the bulk powder otherwise I'd buy the sugar free which have next to no calories... sooooo.... tips?

I'd ditch the Powerade MG. I tried it during a workout a couple of times pre-pregnancy as I was cramping in the legs, thought all those lovely electrolytes would magically make my legs want to work more - but it didn't work, didn't quench my thirst and I felt like I was drinking lolly water... umm...which I was! :rofl: Water is best in my humble opinion.

You could get all spacey and get an ice suit to work out in the heat. I've only ever heard of them LOL so no idea what they are, where you get them, how they work or what they cost! :)

Yep Powerade and all of those drinks are only really neccessary if you're running marathons or something like that lol! You don't need the sugar trust me!

IDK about exercising in the summer - I only do it in the gym but I guess early or late is all you can do really...do you have any pedastal fans or anything? Be careful and drink a lot of (plain) water x

Leckert - I know what you mean. Not sure if it'd be too far for you, but have a look at 'the lodge health and fitness centre' - it's opposite the Brahma Lodge hotel on Main North Rd. They have stacks of classses, free creche (fairly sure), pilates, balance, but doh :wall: I don't think they have Aqua aerobics. It is an awesome gym. People are soooo friendly and welcoming. HEAPS of cardio equipment to work at your own pace to begin with. OR there is a place called 'Fit Life' - there is one at Enfield and one at Pooraka on Bridge Rd. The one at Enfield has aqua aerobics and classes like Pump too. Its not far at all from Ross Smith :D.

MG - How are your clothes / measurements going. I implore you to start measuring. Yesterday I was pi$$ed that I put on 300 grams (pathetic whinge i know :lol:) - so in desparation I measured myself and had lost 3 cms from my waist alone. Maybe you're losing cm's instead? Don't forget that muscle weighs more than fat.
Do you have a 'fitball'. You could put that behind your back (leaning the ball against a wall) and squat - that'll help support your back. There are heaps of exercises maybe your physio will be able to perscribe for you if you use one.
A fan can help keep your body temp down, and yes, ditch the sugary drinks. If you've eaten low GI foods about 1-2 hrs before the cardio work out it should help keep your energy up there. For something different I may add a squeeze of fresh lemon to water - but not for any other reason than flavour.

CQ - How did the hypno go?

I know it's hot in SA this weekend ladies - but still try to do something...early morning or late evening walk, or if your nuts like me - don't alter your activity at all :lol:. Keep your fluids up!

powerades gone!

Leesa, i don't measure... I'm slack! I don't think my clothes have gotten any loser either... I'm at a stalemate... I do have a fitball but doing squats with that actually makes my back worse! :o

I'm waiting for DD's dad to wake then I'll head down to the treadmill before it gets too hot today...

Hiya all, I am subscribing so I can join in when i get back from my trip.
I struggle heaps with motivation so I thought I would jump in here and see if i can get some tips on how to start slowly without burning myself out and getting over it too quickly.

Ill be bacl on wednesday i think :)

hey all..
you guys are so good, getting in and getting it done.
still havent been to gym.. :-( i know i just need to do it, schedule it in and make it routine but something always comes up.

i am going to make some vegie soup (did you hear about it on the Today show) and have that for lunch as a kickstart to healthy eating. they reckon you can have it 3 times a day but i am not gonna go that far.

Hollo, when I started my journey, I always struggled to fit it in as well. But I'd make myself do it. Then it became routine. It's habit. NOW, if I don't get my daily exercise - I just don't feel right!

Well, I did 40 min on the treadmill this morning. It was already pretty warm when I went downstairs (considering it was 28 degrees at 730... and I didn't get on until 0945...). I took down two bottles of COLD water (I'd put in the fridge over night) and went through 1.5 of those (one was a 600ml the other was 750ml)... It didn't seem as much of a struggle today. I also did some squats... I'm hoping to do some more squats and leg work tonight...

I need to get rid of my gut. I look like I'm 5 months pregnant. I carry my weight in my tummy... I don't know how to do it safely. I know that the best way to get rid of fat is cardio and to build muscle... but I need to do something to target the tummy specifically. I have to be carefuly because of my back and hip - my back easily spasms and my osteo and physio have said no sit ups etc because of it (I have to build core strength etc first). Any ideas? I can't do the prone hold either for the same reason.

Ummm..I may have overdone it yesterday....everything ACHES!!! My thighs are killing me! I am really struggling lifting my daughter today :shakehead:

And I reckon its always worse on the 2nd day so think of me creaking around the place tomorrow when you're getting stuck into some exercise! I'm saving my strength for Combat on Monday - BRING IT ON!! :cheer:

MG - are you able to lie on your back, and bend your knees and put your feet in the air (so your legs are making a capital 'L' shape? Its important to make sure we don't overload your lower back, otherwise it'll cause it to lift and you may get stuck down there :lol:. But if you can do that then I can give a few things to try. Cardio will get rid of the fat around the belly, don't lose hope! Five mths ago I weighed 88 kgs (day after having DS) and since then I've lost 20 kgs. I have lost the weight from everywhere, but the last bit is stuck on my belly too. I don't really do ab work as I'm a believer that cardio will wipe it off for me.

Winter - Loving the 'i get knocked down, but I get up again' attitude :D. Light activity will help you through that uncomfortable feeling you've got going on there.

Welcome Dragoncookie :hello:. Looking forward to chatting with you.

Hollo - I agree with MG - make it a habit and you will just do it - and not think about it.

Winter - I'm a wee sore today too! But I LIKE it! EVERYTHING hurt when I went to bed last night... I thought I was going to be sick! BUT I'm getting back on the treadmill this morning. I agree that everything hurts more on Day 2 but I find if I work on day 1 post, it's not as bad on day 2...

Leesa - yeah, I can usually do that without drama. But I can't lay in that position and then lift legs further into air (yet). I have VERY unstable left hip and when it goes wonky, my back spasms and my discs either slip out hitting nerve; or compress hitting nerve (see what I'm up against?!). But I'd LOVE to hear your ideas! I give anything a shot - providing it's safe! :lol: My PT is used to me questioning EVERYTHING now... I just can't go back to where I was 5 months ago!

I love this thread! Makes me want to run & jump & use up energy!

Leesa - WOW! 20kgs in 5 months is awesome going! That's it, I'm inspired. I am a little shorty pants and weigh 63kg. My ideal weight - when I feel skinny minny - is 50kg. I would be happy to get to around 53kg - that would be perfect. Sooooo 10kg for me.

Give me an N! Give me and E! :cheer: How are you going Nettie? :cheer:

MG - Its great that you make time for exercise every day. It sounds like you have had some injury issues, for sure! Is exercise the only thing that helps? Makes the "use it or lose it" proverb come into play.

Hollo - Give me a H! Give me an O! :cheer: I know what you mean about something always comes up, but I have decided that exercise is a priority. It has to be scheduled above all else because ...I'm WORTH it!! ;) :ROFL:

Welcome DragonCookie! Can't wait to hear what you start off with! Enjoy your trip!

How was the w'end CQueen? How many million calories did you burn this week? :)

I'm off to dawdle around some Sunday markets - that's exercise right? I'll be carrying my little pudding in a sling so its weight bearing?! :)

:cheer: N :bluecheer: E!!!!!

Winter - nah - I work on the theory that the best way to beat pain is to create new pain :rofl: I WISH exercise helped my injuries... but sadly it often makes it worse... but if I want to lose 40Kg (which will help some of the issues) then I need to move my tucous! LOL I wrenched my knee in my first PT session. Then I aggrevated my back which healed. Then I did my left shoulder (aggrevated an old injury) which took a few months to get over. THEN I slipped two discs really badly. I'm STILL getting over it. Ideally, I need 6 months complete rest (soooo not going to happen!). So I've been doing clinical pilates to strengthen core to take pressure off back AND rebuilding muscles in pelvis, hip, and core. Because it turns out I also have a VERY unstable left hip/pelvic region! Oh, and just for fun, I'm also hypermobile (aka double jointed)! At the moment I have to keep my spine neutral during exercises and avoid "sweeping" motions (anything large and exaggerated). I hear you on being inspired by this thread! I used to keep a blog but gave up because it was too much to keep up with everything else!

How's everyone else travlling this morning? I have done 30 min on the treadmill and travelled slightly less than normal. It was a struggle today because my legs were soooooo sore after yesterday's squats! So I did more squats after treadmill this morning... but did an extra 10 :rofl:

Probably TMI for you MG - but I'm waiting for DH to get off the loo so I can start my exercise lol!!! I don't want to use the other loo as DS is asleep and it's right next to his bedroom wall :lol:

I'm putting on my thinking cap re exercises for you!

Leesa - I'm a nurse, there's no such thing as TMI! ;) And woman, you're mad for exercising in the middle of a hot day!!!!

I ran into a friend on the way back from the markets and stopped the car to join her on her walk. So we walked up & down (hilly area) for about an hour carrying DD in my Ergo. I wasn't wearing sensible shoes though & I've given myself blisters on the balls of my feet - ouchie! Oh well, muscles feel better & I feel great after catching up with my friend! :)

OUCH Winter! Maybe a good foot soaking? But YAY for the walk, catch up, and muscles feeling better!

Good work on still getting out there and doing something ladies :clap:.

How are the feet feeling now Winter! Ouchies indeed! Good thing you can do Balance without your shoes on :D.

MG - yes, this is the 3rd day above 40 and I decided in my wisdom to 'tone it down' and I just did Body Pump this afternoon. The heat has warmed up the house now - and we're in for another stinker tomorrow too. It won't stop me exercising though!

Leesa - good for you! I won't be training tomorrow... 41 here! By the time Iget home from work it will be too disgusting... plus I have PT on Tues - first session with my trainer in 2 weeks! It's going to be a killer!

You guys are awesome!!! I'm teaching tomorrow night and really wanted to do the Pump/Combat in the am but I have to work :( Bloody work...stoopid tiles...smelly grout grrrrrrrrr

But i'm going to smash them tomorrow night!!!

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But i'm going to smash them tomorrow night!!!

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Awh! So glad I'm not in your class! I'm scared! LOL :ROFL:

Can i come join ladies.. CQ I need you to smash me please...that sounds kinda rude :rofl: xx

:cheer: Give me a B! :cheer: Give me an O! :cheer:

Welcome Boomba! Where are you in your exercising journey?

he he - I'm sure CQ could help you out there hun!!

Welcome Boomba :D of course you can join us!! The more the merrier.

CQ - I think we should split the group in half so we can train half each :lol:. You combat them and I'll attack them he he!!

Um just starting...DS2 is 10 weeks this week and I have a big wedding in October so am wanting to loose at least 15kgs by then. So am starting my new body workout this week :) Eeeek!

Hun you know i'll smash you whenever you want!!! Whats the go with the gym though hun? Or we can do stuff at home if you like :)

I'm sorry Leesa, but I'd have to go with CQ. ;) I tried Fat Attack (well, that's what I call it!) and it was fun but a bit too 80s aerobics for me. I felt like I should have been wearing one of those g-string up the bum leotards and leg warmers! Oh and I felt like vomiting most of the time! (Which is why it works, I guess:))

Lees - great idea! We should start a BootCamp!

ETA - Winter PMSL...dindn't you like "Iceskatering" and "Supermanning" accross the stage lol! only kidding. I KNOW that Attack is the hardest class by miles! And after Pump it is next on my instructor list :)