Hi there, I'm a 35 year old mom of two who has been completely inactive for about seven years. Trying to get back into shape, live healthier and recover from a nervous breakdown after business went bust i 2008. I've suffered from depression and anxiety on and off (mainly on) for nearly 12 years now but am i a good space now and feeling better as I joined the gym two weeks ago and have gone 5 days per week. Trainer started me off on consistent cardio workout 40 mins but I've been doing weights as well and a good bit of swimming. I also made the mistake of doing a spin class and have hurt elbows so am on rest yesterday but hope to swim this evening. Not in as much pain but if I stay still for two long the pain in elbows is killing me. grrrr.
Starting Stats: 90 kgs, 42% , size 16/18 uk
Current Stats: 85 kgs (not sure on atm), definite size 16 now, 18's too big!!!! woot!!
goals are to reach 63 kgs and 20% - so fat loss is a big priority along with maintaining and building muscle as I go.
healthy eating regime (hate the word diet): shapefit says i should be eating 1900 cals (seems a lot if I want to lose??? is this right anyone?) that aside, I'm concentrating on 40% carbs, 40% protein, 20% fat a la tom venuto. I'm eating 6 meals a day and keeping carbs to breakfast and lunch and proteins, veg and salads only thereafter. Using the diet tracker on here to help me.
exercise goals:
Weights x 3 times per week - total body workout x 60 mins
HIIT x 3/4 times per week x 30 mins OR 45 mins moderate cardio
AEROBIC IT x 1 hour per week - length swimming
SS AEROBIC HIT x 1 hour per week - class of some nature
does this sound too much? am I setting exercise goals to high? should i be eating more with this level of workout?
Your advice and comments are welcome!
Looking forward to getting to know you all over the next 12 months!
Noosk's Workout Journal
Moderators: Boss Man, cassiegose
Re: Noosk's Workout Journal
Those are great goals for working out, but I feel they are unrealistic for starting out. If you're coming from 7 straight years of nothing, you just don't have the strength or stamina to do all of that right off the bat. Then you get super tired and unmotivated and end up not doing the work anyway. Set smaller goals for yourself.
Like, I know one of end goals is running. I need to be able to run both 6 miles at an 8 min/mile pace and 2 miles a little faster than that. Instead of trying to take all of that on when I haven't ran since I got out of the Army in '01, I'm working up to it. By the end of July, I should be able to do both, but for now, I'm just working on walking long distances to build stamina.
Also, make sure that at least one thing you're doing you actually enjoy doing. I do enjoy walking, its "me" time. Even on days where I have exercises I am not looking forward to like strength training, I walk because it helps calm me. Same with yoga, can't wait to add yoga back in! If I weren't so busy I would be taking tae kwon do again, that was a blast and a full body workout with flexibility thrown in.
Hope you find information here that helps you!
Like, I know one of end goals is running. I need to be able to run both 6 miles at an 8 min/mile pace and 2 miles a little faster than that. Instead of trying to take all of that on when I haven't ran since I got out of the Army in '01, I'm working up to it. By the end of July, I should be able to do both, but for now, I'm just working on walking long distances to build stamina.
Also, make sure that at least one thing you're doing you actually enjoy doing. I do enjoy walking, its "me" time. Even on days where I have exercises I am not looking forward to like strength training, I walk because it helps calm me. Same with yoga, can't wait to add yoga back in! If I weren't so busy I would be taking tae kwon do again, that was a blast and a full body workout with flexibility thrown in.
Hope you find information here that helps you!
Re: Noosk's Workout Journal
Hi frogmedic
Yes the info is great. maybe i am being too gung ho with it. I love going to the gym and I love the me time it gives me too (especially with two under six years and I'm home full time now).
I think I'll aim for 3 weight sessions and 3 cardio for now, the other aerobic stuff I'll worry about when I'm more in shape and have a regular routine going especially as I still need to learn a lot about the weight sessions.
I made a boo boo today though. I only ate 1000 calories...I did lengths for 20 mins straight in the pool (arms starting to feel better thank goodness) but at the 20 minute mark I knew I couldn't do anymore. I was spent (i do lengths without any breaks, just turn around and plough down the pool again). I really felt the lack of food so will have to improve food input methinks.
I came home and had some peanut butter and crackers afterward and got another 300 calories in. I just find it hard to eat the calories with all the protein veg and salads, i just don't seem to be hungry the way I am when I eat say sandwiches for lunch and then pasta or rice for dinner (I'm keeping carbs to earlier in the day ). Having a few issues trying to get enough protein and calories in without eating more than 40% carbs. Is this realistic or am I just on a learning curve?
All help appreciated!
This is what I ate today:
2 eggs and 1 egg white scrambled with skim milk on a whole wheat pita bread
4 crackers with peanut butter and salad
white fish with brussel sprouts and stir fried veg (white cabbage, peas, carrots, green peppers, onion, mushroom, garlic, mustard seeds and seasoning - used fry light so no oil)
after swim - 4 crackers with peanut butter
now this was a light day I admit that myself, I just didn't have the time to eat to get meals up to 6 or 7. I think the years of doing weight watchers (on and off) has me scared to eat too much high fat food so I'm still learning what healthy proteins to eat. Maybe should get myself some protein shake powder? I have some lf cottage cheese which i can start to incorporate as well and I've been looking up healthy proteins suggestions. I cook from scratch and always have, hate processed foods so I SHOULD be good at this.
ah well onwards and upwards (or hopefully downwards;-))
Like I said, all suggestions or comments gratefully accepted.
Yes the info is great. maybe i am being too gung ho with it. I love going to the gym and I love the me time it gives me too (especially with two under six years and I'm home full time now).
I think I'll aim for 3 weight sessions and 3 cardio for now, the other aerobic stuff I'll worry about when I'm more in shape and have a regular routine going especially as I still need to learn a lot about the weight sessions.
I made a boo boo today though. I only ate 1000 calories...I did lengths for 20 mins straight in the pool (arms starting to feel better thank goodness) but at the 20 minute mark I knew I couldn't do anymore. I was spent (i do lengths without any breaks, just turn around and plough down the pool again). I really felt the lack of food so will have to improve food input methinks.
I came home and had some peanut butter and crackers afterward and got another 300 calories in. I just find it hard to eat the calories with all the protein veg and salads, i just don't seem to be hungry the way I am when I eat say sandwiches for lunch and then pasta or rice for dinner (I'm keeping carbs to earlier in the day ). Having a few issues trying to get enough protein and calories in without eating more than 40% carbs. Is this realistic or am I just on a learning curve?
All help appreciated!
This is what I ate today:
2 eggs and 1 egg white scrambled with skim milk on a whole wheat pita bread
4 crackers with peanut butter and salad
white fish with brussel sprouts and stir fried veg (white cabbage, peas, carrots, green peppers, onion, mushroom, garlic, mustard seeds and seasoning - used fry light so no oil)
after swim - 4 crackers with peanut butter
now this was a light day I admit that myself, I just didn't have the time to eat to get meals up to 6 or 7. I think the years of doing weight watchers (on and off) has me scared to eat too much high fat food so I'm still learning what healthy proteins to eat. Maybe should get myself some protein shake powder? I have some lf cottage cheese which i can start to incorporate as well and I've been looking up healthy proteins suggestions. I cook from scratch and always have, hate processed foods so I SHOULD be good at this.
ah well onwards and upwards (or hopefully downwards;-))
Like I said, all suggestions or comments gratefully accepted.
Re: Noosk's Workout Journal
I don't think you need a powder right now.
Also 3 weights, 3 cardio is fine, but don't do 6 days a week. Tag one of the Cardio sessions after a weights workouts. I would suggest Exercise Bike, as you're least likely to get a shed load of added stimulus and muscle energy depletion, compared to other things like Steppers, Ellipticals and Rowers that actively recruit a lot of muscles, or require loadbearing of the upper body on tired Leg muscles, as E B directs most of the Torso weight away from Legs, or should do.
Recumbent is fine on that day, for about 30 minues tops, interval setting.
You could do other forms of Cardio on non-weights days.
Ideally don't do weights on consecutive days, and make sure you try to have a 3 on 1 off, 2 on 1 off strategy as that way you'll not be having more than 3 days training straight and keep the off days split up.
If this is not feasible then obviously re-jig it, even if it means a 4 on 1 off, 1 on 1 off strategy.
As for what hapepned to you, I empathise with you about your past. Nobody wants to see a dream become shattered in some way, but you must see that as not your fault primarily, but more that the recent economic climate and consumer trends, will play a big part in things, as will the nature of the persons business.
Your willingness to embrace physical, mental and emotional change and actively seek it, is something you can be very proud of yourself for. You found that way to come through your situation and now you can focus on the upsides you still can have from life.
No matter what, you found a way to truly connect your head and heart again and it clearly is working well for you, because of the current results you gained, so that is a big plus and when your emotional, mental and physical sides are in symbiosis, you can achieve more physical success for yourself.
As long as you're patient, understanding and forgiving with yourself, I see no reason why you can't make the things you want actually happen. It's a long road, but you will learn a lot about yourself, as I can tell you already have.
Your children will learn a lot, from your ability to triumph like this, when you were in a bad place. You also can be very proud of this example you have shown and I don't doubt they are lucky to be your children. Other children don't get that in some cases, so keep looking for the positives, now and in the long-term and keep believing in the power of you, because you have shown you're a bit special and you deserve to feel like a proper complete Lady and not some empty husk.
Good luck and remember, you ARE worth it
.
Also 3 weights, 3 cardio is fine, but don't do 6 days a week. Tag one of the Cardio sessions after a weights workouts. I would suggest Exercise Bike, as you're least likely to get a shed load of added stimulus and muscle energy depletion, compared to other things like Steppers, Ellipticals and Rowers that actively recruit a lot of muscles, or require loadbearing of the upper body on tired Leg muscles, as E B directs most of the Torso weight away from Legs, or should do.
Recumbent is fine on that day, for about 30 minues tops, interval setting.
You could do other forms of Cardio on non-weights days.
Ideally don't do weights on consecutive days, and make sure you try to have a 3 on 1 off, 2 on 1 off strategy as that way you'll not be having more than 3 days training straight and keep the off days split up.
If this is not feasible then obviously re-jig it, even if it means a 4 on 1 off, 1 on 1 off strategy.
As for what hapepned to you, I empathise with you about your past. Nobody wants to see a dream become shattered in some way, but you must see that as not your fault primarily, but more that the recent economic climate and consumer trends, will play a big part in things, as will the nature of the persons business.
Your willingness to embrace physical, mental and emotional change and actively seek it, is something you can be very proud of yourself for. You found that way to come through your situation and now you can focus on the upsides you still can have from life.
No matter what, you found a way to truly connect your head and heart again and it clearly is working well for you, because of the current results you gained, so that is a big plus and when your emotional, mental and physical sides are in symbiosis, you can achieve more physical success for yourself.
As long as you're patient, understanding and forgiving with yourself, I see no reason why you can't make the things you want actually happen. It's a long road, but you will learn a lot about yourself, as I can tell you already have.
Your children will learn a lot, from your ability to triumph like this, when you were in a bad place. You also can be very proud of this example you have shown and I don't doubt they are lucky to be your children. Other children don't get that in some cases, so keep looking for the positives, now and in the long-term and keep believing in the power of you, because you have shown you're a bit special and you deserve to feel like a proper complete Lady and not some empty husk.
Good luck and remember, you ARE worth it
.Re: Noosk's Workout Journal
Sir, you are a gentleman and a wise one at that. Thank you so much for your thoughtful, kind and informative reply. I will definitely take on board your suggestions and will incorporate the changes into plan. This is exactly the kind of info I needed.
I'm off now to research some weight lifting exercises and how to do them.
I spoke to one of the gym trainers last night after swimming and she said she had completed an 8 week course??? Seems a little short to me to learn all that you need to know? sister did a two year course in Fitness instructing and that was full time (she is other source of information). I don't doubt that the trainer at the gym has some ideas what to do, I just feel that calling yourself a fitness instructor and really knowing your stuff couldn't possibly be done in 8 weeks. go figure.
Thanks again everyone for your replies - this place is a goldmine of information and support. So glad I joined.
I'm off now to research some weight lifting exercises and how to do them.
I spoke to one of the gym trainers last night after swimming and she said she had completed an 8 week course??? Seems a little short to me to learn all that you need to know? sister did a two year course in Fitness instructing and that was full time (she is other source of information). I don't doubt that the trainer at the gym has some ideas what to do, I just feel that calling yourself a fitness instructor and really knowing your stuff couldn't possibly be done in 8 weeks. go figure.
Thanks again everyone for your replies - this place is a goldmine of information and support. So glad I joined.
Re: Noosk's Workout Journal
Absolutely fair enough Lesplease. Point taken. Hope I didn't offend anyone, I just meant that I would have expected it to take longer to study, research etc.
Re: Noosk's Workout Journal
If you'ree unsure about a persons rep, research the course and what particulars it entails.
An 8 week PT course may be good or bad. If the course covers things like diet, client management and a little more on anatomy than a Gym instructors course, it's probably good, if for example it had 100 questions and a 75% pass percentage.
If it had something like 30 questions and a 60% pass spercentage for example, then expect it to not be adequate enough.
An 8 week PT course may be good or bad. If the course covers things like diet, client management and a little more on anatomy than a Gym instructors course, it's probably good, if for example it had 100 questions and a 75% pass percentage.
If it had something like 30 questions and a 60% pass spercentage for example, then expect it to not be adequate enough.
Re: Noosk's Workout Journal
OMG I just measured myself since I first started exercising. weigh in day is tomorrow but so far it looks like another 2lbs this week but we'll wait and see.
to the measurements though - the most exciting part!
I've lost 3 inches off bum/hips!!!!!!
I've lost 3 inches off waist!!!!!
I can't remember arm and leg measurements but they're on form in the gym so will log them here and see if there's any difference. atm they're 13 in upper arm and 21 inch upper thigh...can't wait to see if there's any change in them from the original.
I am psyched! friend was here yesterday and she hadn't seen me in about two weeks and was shocked at torso - she said there was a big difference.
onwards and downwards!
today I'm doing 20 minutes cardio and 25 mins MIIT (it's a workout video I have for days I can't get to the gym - still have a sick four year old home with me but we're coping).
woot!
to the measurements though - the most exciting part!
I've lost 3 inches off bum/hips!!!!!!
I've lost 3 inches off waist!!!!!
I can't remember arm and leg measurements but they're on form in the gym so will log them here and see if there's any difference. atm they're 13 in upper arm and 21 inch upper thigh...can't wait to see if there's any change in them from the original.
I am psyched! friend was here yesterday and she hadn't seen me in about two weeks and was shocked at torso - she said there was a big difference.
onwards and downwards!
today I'm doing 20 minutes cardio and 25 mins MIIT (it's a workout video I have for days I can't get to the gym - still have a sick four year old home with me but we're coping).
woot!
Re: Noosk's Workout Journal
Welcome aboard
Re: Noosk's Workout Journal
Yippeee your friend noticing after two weeks! Go you! I have lost 15 lbs and not a single person has noticed. And its not like I'm obese, I can tell a difference, I've already had to go down a jean size! You're lucky, you have friends with good eyes!
Re: Noosk's Workout Journal
Was delighted frogmedic! mom and sister noticed too yesterday when I saw them. I do 3 hours teaching jazz dance classes on a Thursday at sister's dance school (not really a workout as such as teaching I need to watch rather than dance for 3 hours lol). Love doing it and yes it does keep me somewhat active, I join in when appropriate but we're working on technique at the moment for the children's upcoming exams so I'm concentrating on their body movements rather than leading the class iykwim. Good fun though.
So I'm down 1 lb this week according to scales here. I'm keeping friday as weigh in day. Slept in a bit this morning, always tired on a Friday after a long drive to classes and back.
Rest day today. going for a leisure swim later with friend (her first time to the fitness centre). Going to enjoy rest today. I need it!
Thanks for the welcome Bonnie!
Onwards and downwards. Actually I might change this to upwards, and focus on increasing fitness as opposed to the weight issue which I know will drop as fitness increases.soooo
onwards and upwards!
N
So I'm down 1 lb this week according to scales here. I'm keeping friday as weigh in day. Slept in a bit this morning, always tired on a Friday after a long drive to classes and back.
Rest day today. going for a leisure swim later with friend (her first time to the fitness centre). Going to enjoy rest today. I need it!
Thanks for the welcome Bonnie!
Onwards and downwards. Actually I might change this to upwards, and focus on increasing fitness as opposed to the weight issue which I know will drop as fitness increases.soooo
onwards and upwards!
N
Re: Noosk's Workout Journal
Great workout today. did about an hour total in weights, 10 mins on treadmill and 10 mins swimming (slow pace)
So enjoying the weights, even got talking to a lady between sets and we shared tips and tricks which was nice. Definitly lifting more than I started with which is great. So proud as well that I've kept a clean diet. Actually, it's shocking how unhungry and satiated (sp?) I am with more proteins in diet rather than trying to fill up on low fat carbs which would have me snacking about an hour after, hunting around the kitchen 'looking for something nice'.
Workout today included a total body workout - I actually can't remember what I did lol - but I know I did everything and did some lovely yoga cool down stretches too which were really enjoyable. inner thighs are like jelly but that's a good thing right?
Also came up with a lovely way to have healthy egg salad, boiled eggs and then mashed them together with LF cottage cheese, a little pepper. yum. delish. I ran out of eggs this morning so had oatmeal instead but I've done the shopping so we're stocked up on eggs, cottage cheese, turkey, chicken and veggies to beat the band. Now all I need is no more sick kiddos and I can get stuck in properly this week!
Onwards and upwards!
ps I am SO glad that I have, love and know how to use spices so well because otherwise chicken etc. would get VERY BORING lol. Amazing what you can do with different spices for different flavours every day.
So enjoying the weights, even got talking to a lady between sets and we shared tips and tricks which was nice. Definitly lifting more than I started with which is great. So proud as well that I've kept a clean diet. Actually, it's shocking how unhungry and satiated (sp?) I am with more proteins in diet rather than trying to fill up on low fat carbs which would have me snacking about an hour after, hunting around the kitchen 'looking for something nice'.
Workout today included a total body workout - I actually can't remember what I did lol - but I know I did everything and did some lovely yoga cool down stretches too which were really enjoyable. inner thighs are like jelly but that's a good thing right?
Also came up with a lovely way to have healthy egg salad, boiled eggs and then mashed them together with LF cottage cheese, a little pepper. yum. delish. I ran out of eggs this morning so had oatmeal instead but I've done the shopping so we're stocked up on eggs, cottage cheese, turkey, chicken and veggies to beat the band. Now all I need is no more sick kiddos and I can get stuck in properly this week!
Onwards and upwards!
ps I am SO glad that I have, love and know how to use spices so well because otherwise chicken etc. would get VERY BORING lol. Amazing what you can do with different spices for different flavours every day.
Re: Noosk's Workout Journal
That's great that you're getting those good changes. It's looking good for you and you deserve it .
.Re: Noosk's Workout Journal
Yumm that sounds good
Re: Noosk's Workout Journal
Lesplease, think I may have to do some of that tonight. sounds yum!