Brenda's Time!

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Indymom8753

Indymom8753

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Morning! This year found me in a place that parents either dread or count down for ;)...I'm a brand new empty nester! So, what in the world do I do with my life? I decided it was finally truly time for ME. So, on my kids first day of classes in college, Aug 21st, I decided to join a club.

I was 240 at 5'7" when I started and completely out of shape! I decided if this was a lifestyle change I could start as slow as I wanted, knowing I would increase intensity as I went. I started walking on the treadmill, 45 minutes (a full Netflix drama show ha), at a 3% incline, 2.5 mph. I go on Mon, Tues, Thurs, Fri. It was fairly easy and enjoyable. However, starting is never the hard part for me. It is staying motivated, consistency, increase in intensity, keeping my heart rate at a good clip...that is what's hard. It is also a bit scary for me to start a program, because of the let down if I fail or my body fails me by not shedding weight/inches. But, I got a clean bill of health (praise God) and felt that I had gotten "a handle" on carbs. I had mostly cut out bread, rice, pasta, soda the prior year. So, maybe I could actually make some progress.

It is now 10 weeks later and I have increased my intensity several times (usually after 2-3 weeks). I am now walking the 45 minutes, watching news (political junkie and time goes so much faster), at 2.7 mph at an 8% incline. My heart rate is at 145-155 for 40 minutes straight. I have lost 18 lbs and two dress sizes!!

Several things have worked well for me this time around: I can be completely selfish! My kids are gone, my husband can deal that this comes first, my job allows me to go right at 5:00pm, my evenings are free still and I put in a full day at work. If I can't go a day, I use the weekend to catch up. I haven't missed a single planned day yet!! (Took one week off for a girl trip...but stayed pretty active). I'm also completely out of excuses. THIS is my #1 priority right now.

Secondary, the gym I go to has a very friendly check-in person. They don't pay her enough! She gave me a nickname "Momma" and she lights up when I walk in. It's like she's rooting for me and I don't want to disappoint her. If you're a club owner, find these people to work front desk!!!

Friendly club, new workout clothes, good entertainment on the treadmill, 100% selfishness...I think this might actually be life-changing! I'm here to help me battle issues that are probably coming: the plateau, baby belly, body's reaction to change, etc.

Thanks for reading!!
Brenda
 
Hi, Brenda & welcome to the forum :)
Well done on getting to the stage where exercise is part of your routine. Persistence & determination are so important with losing weight & getting healthy. Now, you may just encourage me to move more :)
 
Hey Brenda and welcome to the diaries! Sounds like you hit the ground running; well done so far :party: A little selfishness is amazingly healthy.
 
cate said:
Hi, Brenda & welcome to the forum :)
Well done on getting to the stage where exercise is part of your routine. Persistence & determination are so important with losing weight & getting healthy. Now, you may just encourage me to move more :)
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Thank you!! I've started here in a good place....and want to stay that way!! We'll inspire each other...we are worth it!!
 
Made a good decision yesterday, I think. Few weeks ago, I had to adjust my workout schedule (M/T and Th/F) because of Halloween events. So, I went Su/M and W/Th instead for two weeks straight. This week I wanted to get back on my routine, so I had a choice. I could have a three day-off gap (F-Su), or I could work out three days in a row (Su-T). Last night I chose to work out the extra day. This is a BIG DEAL for me!! When an excuse presents itself I usually take it!

Side note: When I went to the gym it was ridiculously crowded...and it dawned on me that it was probably the weather. Getting cold here in Indy means runners and coming in, maybe? Just found it interesting. #GymLife
 
Today is the 4th day of workouts of week 11, I am thinking about increasing the intensity on Monday. Will decide then.
4x week, 45 minutes, 8% incline, 2.7 mph. May increase it to 9%... small increases are better than none!

Time to get changed and head in...
 
Have you considered adding strength training? Build up your muscles now and you won´t just look more toned later but also burn more calories in the long run.
 
LaMaria said:
Have you considered adding strength training? Build up your muscles now and you won´t just look more toned later but also burn more calories in the long run.
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I know I need to. Of course, the mental game is far more difficult for me and I'm usually so sore after weights, that I take days off to recover and might not go back. My philosophy with the treadmill was that if this was truly a lifestyle change, I could start as slow as I wanted as long as I was committed to increase the intensity after 2-3 weeks. 2 dress sizes later, this seems to have worked (so far). Do you think that would translate to weights? Start low, slowly increasing intensity? How many days per week would I need to strength train to be effective?
 
I would definitely recommend to start with light weight/little resistance in order to focus fully on correct form, no more than two or three times a week. Maybe start with just one to three exercises you actually enjoy doing, then add one whenever you feel like it.
 
If DOMS is causing you to stop lifting, then your intensity is to high to begin, lower the intensity, let your muscles adapt to the new movement patterns then increase intensity.
 
Okay, I was just always told 10-12 reps x2, at the highest weight you can. That is what left me sore. I'll think about going in on Sunday and Wednesday to lift... maybe in December. I increased my treadmill intensity to 9% incline at 2.8 mph. It sucked!! But my heart felt okay and I felt good after my cool down. I'll do this for a couple weeks, then maybe add weights before I increase my intensity again on the treadmill. I'll have to ask for help (out of my comfort zone, ha), I wouldn't begin to know how to work the weights!

Thank you for the feedback!!
 
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