Wagon Jumpers - February 8 - 14th, 2009 (Closed, Waiting List Available)
Welcome
(We are currently transitioning to 20 members (from 30). If you are interested in being on the waiting list, knowing that it will be a longer than usual list, please read below and e-mail me.)
Welcome to the Wagon Jumpers weekly thread. We are a group of CC members who have identified that one of our main challenges with achieving our weight loss, maintenance or general health goals is consistency.
This thread is designed to encourage long term commitment to our goals by publicly declaring them and asking the other members of this thread to hold us accountable. The primary focus of wagon jumpers is not how much weight you have lost, or need to loose, but what you need to do on a daily basis to meet your long term goals.
There are two rules for Wagon Jumpers:
1. All members must post once per week between Sunday and Friday.
2. All members must check the thread for members who have not posted by Saturday (a short list is posted on Thursday) or are on the MIA list on Sunday and send them a polite and positive message to stay involved in the group and on track with their goals.
If you would like to be a member of this thread please see the guidelines below and send me a PM if you are still interested (there may be a waiting list).
Medium Size Group = Some Time Commitment
The original idea of Wagon Jumpers was to create a close community where participants could get to know each other and hopefully form virtual-life and perhaps even physical-life bonds to create a support network as they attempted long term weight loss.
We quickly discovered that this was impossible with an 'always open' group as there were too many people coming and going. For this reason the group is capped at 30 participants.
A medium sized group means that we have an active thread that produces between 40 - 60 posts per week. Members do not need to read / respond to every post every week. I do notice that those who respond regularly do tend to keep their goals top of mind, and have a better chance to achieve them. I estimate the average time spent by an active member on Wagon Jumpers to be between 1-2 hours per week.
If you are looking for an always open group on CC there are several that operate by different weight criteria, similar motivational patterns etc... There are also many small groups that cap their numbers between 4-10 people to keep the group more intimate, and easier for members to keep up with.
Interested in Joining?
General Guidelines for Joining
1. Are you a wagon jumper?
Do you know how to loose weight, you often have success but then you find yourself loosing interest in your plan, or sabotaging your plan. It's not the "how" to loose weight that is the problem, it's the "how" to stay motivated.
2. Do you have a long way to go?
This group is designed so that members can get to know each other and support each other. Ideally you are planning to be a CC member and part of this forum for at least 6 months or more to achieve your goals and hopefully stay in motivation for a further 6 months or more.
Yes. This is, a long term plan.
3. Do you have the time?
This is a medium sized group, the thread does move fairly quickly each week. If you do not have regular internet access this is likely not the group for you.
Still interested?
Send Supersized a PM. (Please do not reply on the thread)
An overview will be sent to you, you will have a chance to ask questions and an invitation will be sent to you once a spot is open.
Wagon Jumpers Participants
Week 40 Riders - 10 Months!:
Supersized (myself)
Week 36 Riders - Congratulations on 9 Months!:
Week 31 Riders:
Week 30 Riders:
Week 28 Riders - Congratulations on 7 Months!:
Week 26 Riders:
Week 25 Riders:
Week 23 Riders:
Week 20 Riders - Congratulations on 5 Months!:
Week 18 Riders:
Week 16 Riders - Congratulations on 4 Months!:
Week 14 Riders:
Week 13 Riders
Week 12 Riders - Congratulations on 3 Months!:
Week 11 Riders:
Week 10 Riders:
Week 8 Riders - Congratulations on 2 Months!:
Missing In Action:
Missing In Action - 1 Week:
Missing In Action - 2 Weeks:
Current Membership: 25
Current Waiting List: 3
Outstanding Wait List Invites: 0
12 Week CONSISTENCY GOALS
(as set w/o January 11th, 2009)
By April 4th, I will be...
Letsgetitstarted - consuming an average of 1,500 cal/day and 3 times a week for a minimum 30 minutes.
Rpete144057 - logging my food daily and exercising 5 days a week for at least 30 minutes.
Jessicaanne2001 - exercising 5 days a week for at least 30 minutes, and logging my food daily.
Supersized - logging all of my daily calories and eating in a calorie range of no more than 2,000 cal/day and no less than 1,500 cal/day (calculated by weekly averages).
Figurethefat - exercising a minimum of 1,500 minutes each month, and I will restrict using the scale to two weigh-ins per week on Monday and Friday.
Unlimitedana - eating between 1,500 - 1,600 cal/day and exercising three time a week.
Sarah1090 - logging my calories daily and eating dinner with my mom no less than 4 nights per week.
Cawilder - maintaining a 500 - 1,000 calorie deficit on a daily basis measured by my food log and, working out 5 to 6X per week combo of cardio and lifting.
Carryonandon - maintaining 300 - 500 calorie deficit daily and, exercising 3x per week.
Raven21 - drinking a minimum of 4 bottles (2L) of water daily and, exercising a minimum of 3X per week.
Nannygabber - doing the NROLFW program 3 times per week, and I will establish a 40/30/30 (Carb/Fat/Protein) macronutrient pattern on a weekly average for a minimum of 5 weeks of the next 12.
Germaica - exercising 3 times a week and logging my food for at least 4 days per week.
Pelkeyjm - logging my food daily and exercising at least 3x per week for at least 30 minutes.
The_Vitamin_Dominatrix - logging my caloric intake on calorie count at least six days every week and, exercising in the gym at least 3 days each week.
Tiegurl - eating 1,500 - 2,000 calories and exercising 5x a week.
Kyashiis - running 20 kilometers a week and making progress on the number of repetitions in my calisthenic exercises (starting at: 20 push ups, 30 sit ups, 0 chin ups, 2x 30 sec plank, 20-30 jump rope)
Lam7 - Logging all daily calories at least 6 times a week and, exercising minimum 40 minutes 3x per week.
Sjenn23231 - consuming and average of 1,500 cal/day and, doing SEAL team type workout 3 times a week.
Msmeg1984 - Following the 40-30-30 diet guidelines in NROLFW and working out 3 a week NROLFW plan.
Constanza - using the CC food log every day and, exercising an average of 4 times per week across the 12 weeks.
Defrog3 - eating with improved nutritional quality of food, specifically ensuring that I am getting enough daily protein and carbs and, walking six miles a week weather permitting.
Amber1l - working out 6 days a week for one and a half hours.
Wenchie58 - keeping my calorie intake between 1,400 - 1,500 a day and, drinking at least 2 liters of water daily.
Bigbitty - logging my calories daily and continue to drink at least 2 liters of water per day.
Previous Threads:
Wagon Jumpers - February 1 - 7th, 2009
Wagon Jumpers - January 25 - 31st, 2009
Wagon Jumpers - January 18 - 24th, 2009
Wagon Jumpers - January 11 - 17th, 2009
Wagon Jumpers - January 4 - 10th, 2009
Wagon Jumpers - December 28 - January 3rd, 2009
Wagon Jumpers - December 21 - 27th, 2008
Wagon Jumpers - December 14 - 20th, 2008
Wagon Jumpers - December 7 - 13th, 2008
Wagon Jumpers - November 30 - December 6th, 2008
Wagon Jumpers - November 23 - 29th, 2008
Wagon Jumpers - November 15 - 22nd, 2008
Wagon Jumpers - November 9 - 15th, 2008
Wagon Jumpers - November 2 - 8th, 2008
Wagon Jumpers - October 26 - November 1st, 2008
Wagon Jumpers - October 19 - 25th, 2008
Wagon Jumpers - October 12 - 18th, 2008
Wagon Jumpers - October 5 - 11th, 2008
Wagon Jumpers - September 28 - October 4th, 2008
Wagon Jumpers - September 21 - 27th, 2008
Wagon Jumpers September 14-20th, 2008
Wagon Jumpers September 7-13th, 2008
Wagon Jumpers August 31 - September 6th, 2008
Wagon Jumpers August 24 - 30th, 2008
Wagon Jumpers August 17 - 23rd, 2008
As always all members are encouraged to tag this thread so that it is easy to find.
In answer to your queries Sara, I do slow and steady cardio. The reason is because I'm basically a lazy person. in answer to you the questions, same answer, lazy ass! It's just easiest for me to do what I do.
Julie, I got a good laugh off the link to Alwyn Cosgrove, thanks :)
Maybe all the great info on this thread will motivate me to do workout a bit with the weights!
Julie -
No Shame in getting info from Cosgrove! He and his wife Rachel are exercise guru's!
One of the things that made me realize I needed to add back in weights to my exercise routine was this blog posted by Rachel Cosgrove - Pictures to prove what she is talking about...This article really spoke to me because I went through the same thing while trying to train for a measly 5k!
http://rachelcosgrove.blogspot.com/2008/07/ge tting-my-figure-back.html
LOL gals! - I LOVE those two! They really are the epitome of not only a "couple", but of fitness/health knowledge and examples. I do tend to get a little overzealous when I find something useful, and I am sure even THEY had to learn this from somewhere. While putting it all together and into action, yes, I do think they have the "market" cornered... HOWever, it will be useful in our little project here to have reference to other meaningful sources. I'll do my best... *still snickering....*!
What I imagine I will end up doing... is proving the Cosgroves right.
Great link Meg!
Check-in: So far, so good on my calorie deficit. I'm using the analyzer and have been trying to get As in that as well as a bonus. Today wasn't so great with the nutrition, though, because my husband and I were eating on the run. We had his immigration interview this morning and he was approved for a green card! Also this week, he received two interview requests - and one is a final round for a great job. Keep your fingers crossed! My job search is in a holding pattern right now, but if one of these opportunities pans out for my husband it will mean I'll be better able to geographically focus my search. Yay!
As far as exercise goes, I've had 1 opportunity for it, but it wasn't planned into the schedule. So, I'm not sure I want to count it. I only want to count things that show an effort towards a better pattern of behavior. However, I've made some strides in other parts of my life that are requireing a lot of work and I'm feeling some momentum.
Assignment: Julie mentioned something about wondering how BMI and body fat were related. Apparently, it's one of those measurements you need to take with a grain of salt: http://findarticles.com/p/articles/mi_m0846/i s_2_24/ai_n6203894
Anyway, I thought this was a great assignment b/c it got me thinking about what will happen if I don't add some more exercise into my life soon in addition to the calorie deficit stuff. Also, as someone else mentioned, it would mean I could eat more! :-) Eating is one of my favorite things...
Well, gotta get back to work. Too much going on today - even though it's been a great day!
-Carrie
Julie I read through or skimmed through the Cosgrove articles that talked about fat:
Non-Sexy Training and Nutrition
Which have sent me running back to my favourite blog Health Habits. Especially Part 3 of Why Can't I Loose This Fat. Given that Alan Cosgrove is a superstar trainer who is highly in demand, and given that when I wrote my local Canuck guy on Alan Cosgrove he said he follows his techniques closely. When I read the Cosgrove articles I realized that Douglas probably did use Cosgroves method. Where I got really confused with Cosgrove is that on my own just from reading I don't know that I have the tool kit based on his articles to put together my own program. This is where Douglas comes in, he does it for me.
Given this information I'm going to do two things. First I'm going to write Douglas and find out if he thinks his program is effective for people with more than 10 or 20 lbs to loose. Second I think I'll start with his program as opposed to NROLFW and see what results I come up with in my next 12-week challenge. For this 12-weeks I'm going to focus on making sure that I can DO the exercises. So NROLFW comes back in where Douglas suggests things like chin ups and I know I can't do them, I'll use the modifier in NROLFW.
If you haven't read the two articles in addition to the complexes, definitely read them they gave me a lot of information on why the trend is moving towards resistance and interval training as opposed to cardio, as well as why trainers put together exercises in the way that they do. FYI, Health Habits also has a series on complexes, he calls it fusion training.
On the clean eating, I generally follow this, we have very limited packaged food in the house which is mainly for my partner, I prefer to buy local, organic and fair trade in that order. I do however find that clean eating can be mutated into eating disorders easily (aka the 'white diet' where nothing brown is consumed).... so I tend to stick with simple 'healthy eating' as my phrase of choice.
To the study MsMeg posted I'm surprised they did not seem to cover off retention rates, many of the other studies covered off both the ability of the participants to stick with the program as well as what the results were after the program. How many gained weight when they left the program.
Wenchie Congratulations on being back to work and in finding a walking buddy. My mum was diagnosed with cancer and type 2 diabetes two years ago now. The cancer she had to have surgery for, the diabetes she now has 100% under control, in fact she is no longer considered diabetic, and she did this by small changes to her diet and by taking up tai-chi.
BigBitty I think Denise went through the same thing when she first realized she was pregnant, she seems to be past it now, hang in there!
Carol I likely phrased this week's assignment poorly and created too much of a debate rather than the intended learning exercise. Without taking sides, can you identify times when you would choose one tool over another, or a combination of tools? I agree that the secret is having the wisdom to know when. I'm hoping if we start to get beyond talking about the tools (exercises) themselves and start talking about figuring out the wisdom behind when to use the tools we'll each be able to start identifying what stages we are in and what tools my personally benefit us most given our goals and our lifestyles.
Robin Great job on identifying the trend back to poor eating habits. I love the food log for that reason. If nothing else I an always go back to it and get a stark reality on how much chinese food I've ordered in the past month which will have a direct coorelation to my inability to drop any weight.
On the exercise front to Carols points of different tools and when to deploy them, I agree that this is an advanced topic for many beginners. The start has to be finding an exercise that you are willing to do on a regular basis. Once you have the "I am going to exercise" down then you may start thinking about if the exercise is producing results at the rate that you are expecting and if there are better methods.
This is generally what this topic is about, exploring the tool box, the circumstances in which to use which tools and working our way through the vast amount of information that is out there.
This article begins with most of the common themes I've seen with cardio, the benefits to endurance, heart, lungs, etc... I was surprised to see it say that it is the best method for fat loss, as I haven't seen fat loss and cardio paired in many sources I've been reading in a long time. Although, it's fair to say that even 5 years ago cardio was king of fat loss. I'm never sure if I should credit changes with new fads that I should not pay attention to until they are proven, or advances in the knowledge of the human body. I'm a little disappointed that they don't get a more credible source for the cardio fat loss argument than a random trainer at a chain gym.
Kayshiis Thanks, and yes, keep on the progression. Even if it is a slow one.
Raven Actually I had heard the sugar comparison before. It really is scary. For the running and the ice I have a few friends that swear by something called Yak Tracks that help with not slipping on the ice.
Germaica I think that's one of the biggest hurdles, our weight does naturally fluctuate with times of the month, day, what we ate yesterday etc... The mathematical precision of 2 lbs per week or any straight decline is pure myth to me now. What I look for is the trend line to see if on average I am on a downward momentum. That trend line has become my best friend to gage real progression.
Ana Here is your HIIT LINK again for anyone who has trouble with it. I am seeing more and more information on HIIT programs. To me they seem to incorporate some of the best principles of anerobic activites and maximizing the impact of cardio that seems to be called into question in the last few years.
Christine Where are you that you are getting big storms?
MsMeg My largest concern with long cardio and low cal is no only the ability to stick to the plan long enough but also what happens when you want to go to maintenance.
Laura I agree the best plan is ultimately the one that you will do. As I said to Robin this is a bit of an advanced topic for beginners. The first step is to do exercise the next step is once you are in the routine then asking if what you are doing is right for you. The answer may be yes, or no, but it works well enough.
Carry Good article on BMI and Body Fat.... in case others don't read I think it deserves a summary.
BMI calculates your 'health' based on your height and weight. For people who assume they are in the less muscular group this can be a general indicator of if you are underweight, normal range, overweight, obese or morbidly obese.... the problem with BMI is that it does not account for muscle mass.
Because muscle weighs more than fat by volume you could have two men both weighing in at 250 lbs and both having BMI's greater than 30 putting them in the obese category. The difference however would be that one of them may be a body builder with a huge amount of lean muscle mass and the other simply out of shape.
Body Fat is how much fat you have on your body, assuming that your bone density and total body water do not change significantly the lower the body fat percentage the higher the muscle percentage and this is good. Women are generally aiming for a body fat percentage in the mid to low 20's anything under that and we risk reproductive functions (a very real threat for may elite female athletes). So body fat in my opinion is a better indicator of overall health than BMI.
While it is a great article on how to think about our bodies I'm not sure if it goes to the question of how to get the best results through which exercises, but don't worry this topic will come around again.
Cheers,
Sara.
Sara - yep, Complexes for Fat Loss is now an addition to my routine for the next 4 weeks, and I've definitely read all of those, plus a few others... LOL! I am off to the gym for my first session of it! If I don't make it back here, you'll know Alwyn killed me. LMAO! (kidding!)
Just got back! All I have to say is WOW. THAT was wonderful.
After having a week off, I realllly needed that.
Hi!! Checking in on time this week, but I can't for long--gotta' get to work!
I'm doing well re: diet/exercise. Still working in Manhattan this week, so doing a lot of walking. I've been taking my prenatals and have been eating healthy/drinking lots of water. Feeling good!
Weekly topic: I've not done any recent research on this, and I'm only going on my personal experience/previous reading. I NEED lots of muscle to keep my metabolism going. Doing aerobic exercise is great and all, and I love sweatin' it up, but I'm happiest when I'm STRONG and sweatin'. The best for me is intense hatha/vinyasa yoga--one needs to be strong, flexible, and yes, there's sweating involved!! There was a time (2002) where I was doing 9 hours of yoga/week and jogging/running 16 miles/week. I was in the best shape of my life then (145 pounds on my 5'3" frame, 22% body fat). I really think the isometric work that's done in yoga class is key--I was able to work my way up to being able to lift my own body weight into a handstand then--it was pretty amazing! :D
OK, gotta' run!
Weekly Topic - In my opinion and I believe it is shared with others as well, both cardio and strength training are important components of any fitness routine. This is important for overall health and for those of us trying to lose weight. Of everything I have read, if you only have time for one type of exercise (i.e. cardio or strength) you should opt for the strength training. The thing I have noticed for myself is that if I am doing my strength training effectively I also get a cardio workout from it (i.e. I sweat, I breathe heavier etc).
I also believe you need to vary your workouts. In my experience I need to do this for 2 reasons:
1. Boredom, I tend to have a short attention span.
2. Effectiveness, your body adapts to exercises after awhile and that's when you stop seeing results or at least a slow down in results.
A couple of years ago I bought the Power 90 program online. I'm sure at least some of you have heard of it. You don't see it advertised much anymore as it's been replaced by the revamped and upgraded P90X. I really did notice change in my strength, flexibility and endurance when I was doing the Power 90 program. My biggest issue with it was that there were 2 routines (technically 4 because you had to increase the intensity about 1/2 way through the 90 days) one that focused primarily on endurance and one of strength. I got bored about 30 days in. So even though I was seeing results I just wasn't interested enough so I started doing something different. I have a feeling I wouldn't have that issue with P90X as it advertises 10-12 different workouts so I may purchase it sometime down the road (or see if I can download off the internet, shhh, don't tell anyone).
I found this link on something that Tony Horton (creator of Power 90 and P90X) calls muscle confusion (I'm sure it's been used by others with the same and different names) but basically it's saying to vary your exercises and keep your body guessing to get the best results.
http://www.biggest-loser.us/muscle-confusion- and-cross-training.htm
Well that's my 2 cents for today.
Happy Wednesday everyone!
Raven
Denise Good point that both you and Raven made about much strength training involving a cardio work out.
Raven That's an important point, I think. I keep hearing more and more about needing variety in a work out. Unfortunately I think I'm the opposite from you. I like to have one routine that I can go and do, and know exactly what I need to do and how I need to do it. I find when I add new things to my routine I forget what resistance / weight I was at, or which exercise has to come next, and I hate walking around the gym with a paper in my hand. But I'll likely have to get used to that.
Sara.
Hi Sara and all,
You wrote:
Carol I likely phrased this week's assignment poorly and created too much of a debate rather than the intended learning exercise. Without taking sides, can you identify times when you would choose one tool over another, or a combination of tools? I agree that the secret is having the wisdom to know when. I'm hoping if we start to get beyond talking about the tools (exercises) themselves and start talking about figuring out the wisdom behind when to use the tools we'll each be able to start identifying what stages we are in and what tools my personally benefit us most given our goals and our lifestyles.
I use different exercise for different reasons:
1. I run because the action of continually moving my feet destresses me. It makes me calmer and enables me to handle all the balls thrown my way during the day. I also like to run long distances for the accomplishment. I guess it is about control also for me - my life is totally out of control all the time that this is what I can control.
2. I do NROLFW because it enables me to be strong be able to feel better about my body. It also is for injury prevention for running.
3. I do Yoga to enable me to be more flexible and stronger. I do the Vinyasa form which for me is a faster pace. (Thanks for the suggestion Sara, a long time ago...)
4. I do HIIT for two reasons - Fat reduction and speed work for running.
Honestly, after I broke my leg from running - I really started to listen to my body and if I don't feel like running then I do rowing or something else and maybe not as intensely...
I have read all the literature and yes, I do see alot of runners who in general are flabby. They are great runners but they definitely don't have the muscle definition that the Cosgroves have. However, for heart health and efficiency of your lungs - I think sustained cardio is required.
Hope this helps.
Having said that I need a gym buddy to motivate me more on NROLFW - I think I am wimping out on the weights. I don't think any of you live in Portland, OR...
Thanks.
Carol - Know what motivates me to lift heavier at the gym? I pick out a strong guy and note the amount of weight he is lifting in the same exercise i am getting ready to do- and i make it my goal to beat him eventually. Obviously i don't pick the guys who is shoulder pressing 200 lbs, but I still make it a challenge.
That helps me work to up the weights even when I really don't want to.
HEHE Meg! I know exactly what you mean. ... and you know something really funny? When there is a dude right next to me shoulder pressing the same exact weight I am. I get the strangest looks sometimes.... its hilarious.
Yeah, well, I work out in our company gym.. I work with geeks and freaks so I usually AM the one lifting the most. They are freaked when they see me in plank and lifing 20lb weights with my hands / alternating...
Good suggestion though...
LOL!! I love it--when I was working out at a gym, I would do the same thing--try to beat the boys at their game of being "tough"! But I was tough AND flexible--mwah ha ha ha!!
:D
On this week's assignment...
I am still new to all the terms that are slung around here like cardio, fat loss, muscle gain, etc. I can't say, "I haven't got a clue." But, really, I am in the dark a bit because when I left the States (and English reading, TV, magazines, etc. sources) in the mid 80s, I don't think there was much out there on these topics.
I have been looking on the Internet and have found a lot of things. Some of the content - - - enough to confuse me even more.
I think I want to lose fat and still have strong muscles. I have no idea of the best way to go about that aside from taking off the excess poundage I have and getting regular exercise.
From reading others' contributions this time, I have learned a little. I also found a good (for me), basic website with lists of muscles and exercises to target them at:
http://www.biggest-loser.us/muscle-confusion- and-cross-training.htm
http://www.exrx.net/Lists/Directory.html
I have realized how little I know about these topics. I think there needs to be a book called Slim and Fit for Dummies. I would buy it. LOL
Weekly Check-IN: Hey there...first wanted to report that I finished last week with a bang!! Very important to record this, as I met my goals 100%!!!! Yep...even got a great day of sliding in with my little one and his friend. It was an absolute hoot!!!
This week however, is not good. 
Food logging and exercise are nowhere to be found except for today, and it is already Thursday. I accomplished several other family related goals this week, that I must say truly were satisfying.
4 month mark: Thanks so much for the PM Sara! Just having someone point that milestone out, forces me to sit back and reflect. You know, it can be a good thing to look forward, and plan for continued success, but it is also very healthy to keep track of successes and learnings along the way. One of the most important learnings for me is that a support system is gold! Although I have a very supportive family...I really appreciate what this forum has brought to me. The wealth of knowledge sharing is priceless. I thank you all for that.
As for this week's topic....I will have to do some homework, given that I am posting so late in the week, I want to make sure I take the time to review what has been posted already, as to not duplicate. Will get back to you before end of day tomorrow, with something new....I hope.
Original Post by kyashiis:
....I have realized how little I know about these topics. I think there needs to be a book called Slim and Fit for Dummies. I would buy it. LOL
kyashiss: When I read your last sentence (above), I just had to google, as I was sure there was a book with that title that already exists. Well, one with that exact title...no (there were several other related topics) . Betcha it will be in the next release. Teeheee.
I came across the following...that caught my interest because I am over 40, and know my metabolism has changed (probably for no other reason than the fact that my activity level has significantly reduced over the years). The Ingredients at a glance has me intrigued, and now I want to do find out more.
Fit Over 40 for Dummies Review Summary Fit Over 40 for Dummies is a book written by ex professional tennis player Betsy Nagelsen McCormack. Ms. McCormack has been described by current professional tennis player Monica Seles as, “one of the fittest people I know.” She has shared her fitness knowledge in the popular Dummy format that is easy to read and informative at the same time. Ingredients At A Glance Everyone’s metabolism slows down as they age and this book begins by educating people about that phenomenon. Rather than resigning oneself to the inevitable 1 to 2 pounds of weight gain per year, this book encourages people to develop a personalized fitness plan. The fitness program should include cardiovascular exercise, strength training, and stretching. The book also offers advice on how to select and buy workout equipment, how to choose a gym, how to prevent or adjust to injuries or ailments, how to work exercise into one’s daily routine, and it explores the world of outdoor activities. Going one step further, Fit Over 40 for Dummies also offers the basics of fundamental nutrition. There are practical suggestions for assessing one’s current fitness level, tips on how to stay with a program, and plenty of inspiring anecdotes. Positives The author is someone who is very fit and was a professional athlete
Many people found the writing style to be a nice combination of accessible and educational
A book that focuses on fitness for people who are aging is a very useful tool Negatives The book was published in 2000, so there may be some information on diet or exercise that is out of date
No one who reviewed the book gave it five stars
Naturally, a book with this title has a limited market Final Thoughts The for Dummies series of books is so popular because of the combination of easy to read text and helpful information. With Americans leading such sedentary lives this is a topic that should be presented in a format that makes learning to live an active lifestyle seem like a reasonable and attainable goal. While the age mentioned in the title may limit book sales, it is an area that many baby boomers will be glad has merited its own book. There are specific problems that face people over forty and from the editorial and customer reviews, this is a book that deftly addresses them. If you are looking for traditional diet tips try these basic ideas. People looking to lose weight should consider finding a healthy eating plan that they like and can live with long term. You should also exercise each day by doing an activity that is fun and enjoyable. Water is extremely important too, and dieters need a lot of it to stay hydrated and to keep their bodies free of toxins
Carol I totally misread your first reason on the running I read "distresses" me instead of destresses... so I'm sitting there thinking, my god, running distresses me too, how ever does she become motivated by being distressed?! And then I re-read the sentence.... makes much more sense now.
How are you finding the HIIT, what type of HIIT are you doing? Body weight, speed intervals, both, something else?
It sounds like you are doing a very balanced program you tend to focus on your running but you have a lot of other things in there. If there is one thing that seems to be agreed amongst experts it's the variety.
MsMeg I have to confess to hiding out in the girly section of my gym (which does include free weights and benches) once I get above 35lbs on something though I'll have to venture out and test out that theory.
Kayshiis LOL North America does seem to be the haven of all things physical or well outwardly so. I think we are really attached to our labeling and of course everything is about marketing so terms change in 30 minutes. I don't even catch half of the stuff going on in the states up here in Canada and I'm in the same hemisphere and speak (relatively) the same language. This would probably be way too much work but I wonder how fitness trends in Japan compare, copy or lead those in North America.
Lee-Anne Good job on last week, I often find that when I'm really busy I have a great week followed by a flop week. This is one of the reasons I've started tracking my goals in the different life categories (yes, I will be committed for OCD one day soon) is to try to balance things out more so that I don't do great in one area while neglecting others and then have that come back to bite me in my tummy, career, or sudden lack of that strange man who keeps sleeping next to me.
Cheers,
Sara.
Hello all,
I've had a pretty good week and am slowly but surely getting lighter but more importantly, I'm getting smaller as the inches are now coming off. Have to say that one of the reasons I couldn't reach goal before was that I felt that I could never do it....just didn't believe in myself nor believe that through perseverance and dedication, that I would get positive results. Boy! was I wrong.
This week, three people from the office commented on my weight loss and just hearing those little words spurs me on to another day, another few minutes of exercise, or giving me strength to walk past those tempted goodies sitting out on someone's desk.
I haven't had too much time to research this week's topic but just wanted to share something that I started doing for "myself" to increase my metabolism. I was blow drying my hair and it takes a long time and I tend to get impatient so I stood in front of the mirror and started doing "squats"..Yes, you heard me right...i was doing squats while drying my hair and before I knew it I could feel the workout in my thighs and thought..hmm?? when one thinks of it, they can get in a few minutes of exercise throughout the day. So whenever I'm standing impatiently doing whatever, I try to make the best of the situation and make up some exercise to pass the time.
I am off to Hawaii in three weeks and won't reach my goal but when I think of it I have achieved one IMPORTANT goal and that is I haven't allowed little "cheatings" to make me binge which had been my biggest failure so actually I have achieved one great goal and I shall continue on at my snail's pace which is just FINE by me.
Thanks Sara, for all the input and work you put into this group.
Good luck to all and no matter how bad things get, stay positive and remember tomorrow is another day!
Cheers,
Maureen
So you can log your weight -- which allows you to do the following:
- Plot your weight curve
- Analyze the trend of your weight (see under Recent in the figure above)
- Determine the projected target date (see under Overall in the figure above)
