DEEA2Z
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Still Undertall (Here Comes the Fall Challenge!)

Saturday, September 10, 2016



The Fall 2016 5% Weight Loss Challenge start date is 2 weeks away. Time to get those priorities in order! One of the most important things we can do to reach our weight loss goals is to engage in exercise, and by exercise I mean "intentional movement". (Getting out of the recliner to raid the fridge and/or cupboards may be intentional, but that's NOT what I mean!!) Intentional movement is engaging in a continuous aerobic activity that will raise your heart beat, make you sweat and take at least 10 minutes of your time every time you do it. Examples of aerobic exercises include cardio machines, spinning, running, swimming, walking, hiking, aerobics classes, dancing, cross country skiing, and kickboxing. There are many more exercises that are aerobic and can be done anywhere with a minimum of special equipment. If you can't think of anything else, take a brisk walk!

To that end, I commit to the following exercise plan:

1. Aerobic exercise to equal a minimum of 30 minutes per day. Walking, dancing, using exercise machines such as the elliptical will help my heart, blood pressure, blood sugar levels and provide those magical endorphins! (I have Zumba buddies too!)

2. Weight training, using dumbbells, barbells, cable machines with weights, weight machines, resistance bands and other assorted equipment will build and strengthen muscles, tone my body, and burn extra calories. My intention is to train 3x a week (2 split routines and 1 full body routine). Switching up the various routines will keep my body "guessing" and prevent boredom. My gym buddy is my husband, and he's also my trainer. He's great at encouraging me without being pushy!

If you engage in regular aerobic exercise and weight training ONLY in order to eat more calories...at least it's a beginning. Funny thing about that, the more you work out the greater your desire for healthy (i.e. "clean") foods! Pretty amazing, right?

Oh, and if you're nervous about trying weight training, there is Spark TV! There are numerous videos that show you how. If you're lucky enough to have a gym membership, book an appointment with the gym's trainer. Most memberships include free training sessions with certified Personal Trainers. You can even arrange for a Personal Trainer to work with you individually on a regular schedule. (Some Personal Trainers come to you!)

Advanced age is not a factor when it comes to exercise and weight training. You may have mobility issues or medical conditions to work around, but I promise you there are exercises you can do. Just be sure to check with your doctor first!! You'll make your doctor proud if take the initiative to improve your current condition with exercise. There are many exercises you can do while sitting in a chair (check Spark TV for those routines too!) if traditional standing exercises are not an option. It is never too late to begin a program of healthy eating and regular exercise. If you can't manage 30 minutes of exercise in one session, you can break up the exercise into 10 minute increments...it still counts!

Bottom line: Move as often as possible every day! Your body will reward your efforts.
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Member Comments About This Blog Post
  • JOJO2348
    emoticon for sharing and for being consistent and persistent and a encouraging Spark Friend. Jojo
    1647 days ago
  • MULTIMOM
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    I didn't know about Spark TV. So glad I read this blog!
    You totally motivated me with this one! Age is only a number.
    I am blessed to have knees!!!
    Thanks, Diane. Please keep sharing your knowledge!
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    Terri
    1658 days ago
  • BEVIEANN
    Diane, It is a battle... and so far have only cut my added sugar... like pie and ice cream desserts... and my sweetened coffees... will see how I go with this one and next month will cut the wheat... makes me sleepy to eat this stuff and gives me so much more pain... I see a specialist in november about my knee joints and I need to get weight off if I am going to go ahead with this surgery... I am not trying to make anyone feel guilty .. I am just blogging this to keep me accountable... I fall off the wagon and just start over... I read online tonight that they are thinking about adding aspartame to milk products... I think they are trying to kill off the population... that might have to go to... haven't used that product in years and now they are trying to addit to my food... thanks for your feedback... appreicate it... we all have our struggles... I am determined to do this..

    I really wish I could get more on board with the strength training... lol... take care now emoticon
    1671 days ago
  • CAROL_31649731
    Nice blog ... you said a mouthful, especially in your last sentence: Our bodies will thank us, if we move as much as we can, as often as we can. And sparkTV is an excellent idea! I need to check that out more, since I'm a little limited at the moment. Thanks for sharing such wonderful insight.
    1671 days ago
  • BEVIEANN
    Diane, It is a battle... and so far have only cut my added sugar... like pie and ice cream desserts... and my sweetened coffees... will see how I go with this one and next month will cut the wheat... makes me sleepy to eat this stuff and gives me so much more pain... I see a specialist in november about my knee joints and I need to get weight off if I am going to go ahead with this surgery... I am not trying to make anyone feel guilty .. I am just blogging this to keep me accountable... I fall off the wagon and just start over... I read online tonight that they are thinking about adding aspartame to milk products... I think they are trying to kill off the population... that might have to go to... haven't used that product in years and now they are trying to add it to my food... thanks for your feedback... appreciate it... we all have our struggles... I am determined to do this..

    I enjoy your blogs... you are amazing with keeping up with your exercising... I have yet to add strength training to my routines... i know I need to but have a mental block with it... right now am working on what I am putting in my mouth as that is my real downfall ... at least I have been able to keep my walking routines going
    1671 days ago
  • NJ_BEACHCOMBERS
    This is great thanks for sharing
    1672 days ago
  • BEVIEANN
    Well said diane... thanks for sending me the link to this blog... is encouraging as well as informative... been trying to get a strength training routine going but so far haven't done much but use drumbells... I have a lot of resistance bands that I used with the lestle sansone walking tapes... but with the weather so nice still I don't use the indoor walking to much yet...

    I need to actually look up some kind or routine on spark people... am sure they have lots... we don't have a tv but will see what I can bring up on the computer...

    thanks again
    1673 days ago
  • SCHNOOTIE
    Great blog!!!! Thanks for sharing it with me!!! I have always been a huge fan and supporter of breaking exercise down into smaller increments. Anything to get me moving.

    Hugs,
    Ute
    1673 days ago
  • DIANEDOESSMILES
    PLZ??? PLZ if I pick up the fridge and bring it into this room,,,, isn't THAT weight training???

    EXCELLENT Point about NOT being to old to exercise !! When I first joined Sparks I read an article about a 91 year old who did weight lifting,,,,, her body was BUILT !!

    Even with many health issues as I have, I KNOW it's best to keep moving.
    1673 days ago
  • TAMIP62
    Great post.
    1674 days ago
  • LUV2DNS
    For strength training, I have discovered Total Barre, strength exercises that are ballet based and with music. It is fun and the class I attend is great, too. I go away tired, but feeling I have really done more than I would have pushed myself to do on my own.
    Sparkpeople has videos with this, too. But the friends at a class and the music make it special.
    1674 days ago
  • CGPS1795
    emoticon emoticon emoticon emoticon emoticon

    In other words you hit it again!!!

    Carl
    1674 days ago
  • YICHE12
    emoticon Thanks for sharing. emoticon
    1674 days ago
  • DONNALEE-53
    emoticon
    1674 days ago
  • 911BRAD
    Thanks for sharing....
    Diane... Sounds like a winners plan to me. Wishing you and Fred continued success!
    1674 days ago
  • NAVYMOM133
    This will be a great Fall 5% Challenge! I think your exercise plan sounds terrific!! Mine is very similar.
    Good luck this Fall!!!
    emoticon
    1674 days ago
  • SOOKIE
    emoticon emoticon emoticon emoticon
    1674 days ago
  • SPARK_COACH_JEN
    Woo hoo! Good luck with the challenge!

    Coach Jen
    1674 days ago
  • VTORIA3
    Great exercise goals, Dee. A good reminder to me, in the merits of my own goals. And action, yes, and plenty of it. emoticon emoticon emoticon emoticon emoticon
    1674 days ago
  • REESEK65
    excellent, well said. well done. You go girl!
    1674 days ago
  • IAMSUNNYHOWARD
    emoticon
    1674 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.