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Heart Feb 06, 2024 at 05:38 PM
  #981
Iíve been squatting exercise

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Default Feb 06, 2024 at 06:05 PM
  #982
This came from my favorite researcher BJ Fogg whose method Tiny Habits I love

Do strength training (but not too much)

You may be surprised that I picked this area.

One reason this matters ó> When you feel physically stronger, this feeling ripples out into many other areas of life.

My advice here . . . Do some strength training each day, even if for three minutes. Squats, pushups, resistance bands, etc.

You should be pretty happy with 10 minutes a day of true strength training (not cardio).

If you get quite sore, then youíve done too much. Scale back. (Iím talking to people over 40 here.)

My rule is to push myself until I feel a burn. Then I stop and go to the next exercise. For me the right amount causes me to feel compact and strong the next day, not sore or tired.

You donít need a gym or even 30 minutes of strength training. You mostly need to be consistent ó something each day, no matter how tiny.

Hope this helps!

-BJ

--

BJ Fogg, PhD

Behavior Design Lab at Stanford University

Author of the New York Times Bestseller Tiny Habits: The Small Changes that Change Everything

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Default Feb 07, 2024 at 06:06 PM
  #983
Today I've eaten 1,230 calories, 152 grams of carbs 1,465mil of sodium and 86 grams of protein.

I did some grocery shopping these last 2 days and I got a lot of Healthy Choice meals and Lean Cuisines and Smart Ones. Then I got a bunch of Greek yogurt and some zero calorie sparkling water and some cases of zero sugar Coke and Zevia

I had a couple Healthy Choice TV dinners and 2 string cheese and 2 Greek yogurts and a golden potato today. I got coffee too.

This is how I ate when I was losing weight in 2016-2018.

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Default Feb 10, 2024 at 01:20 AM
  #984
55 minutes of personal training last night

Today, canceled Yin Yoga because I feel so cold due to anemia and also have RLS due to anemia. I just would not have enjoyed those long poses in my current state.

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Last edited by Tart Cherry Jam; Feb 10, 2024 at 02:03 AM..
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Default Feb 10, 2024 at 08:12 PM
  #985
Premier Protein came out with cookie dough and salted caramel popcorn protein shakes. The cookie dough one is pretty good. That and an Atkins bar was a good breakfast. Overall I did good today. I had just over 1300 calories today.

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Default Feb 10, 2024 at 10:06 PM
  #986
60 minutes of Zone 2 training ( blue minutes in the Orangetheory app): 40 minutes on the recumbent bike and 20 minutes on h recumbent elliptical with chest press thrown into the mix. On the elliptical, did both forward and backward movement.

265 calories

Drinking chocolate Core protein shake now.

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Default Feb 12, 2024 at 02:56 PM
  #987
I've had 773 calories today. 97 grams of carbs 23 grams of protein. I'll eat a healthy choice meal for dinner

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Default Feb 14, 2024 at 09:19 PM
  #988
I haven't been too hungry today but I've eaten enough calorie wise. Nothing in about 6 hours though besides a popsicle. I am just not as snacky. It seems to be more subconsious.

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Default Feb 15, 2024 at 12:19 AM
  #989
I am not exercising because I am sick with a virus, but I am logging some time wearing my weighted vest.

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Default Feb 16, 2024 at 03:39 PM
  #990
Been walking 5-13 miles a day since coming to the city. Living off of instant breakfast hot chocolates, gorp, and those bags of tuna.

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Default Feb 16, 2024 at 07:00 PM
  #991
Starbucks gave me 3 venti non fat drinks and I had a couple sodas. And a protein shake. Barely anything food wise and I'm feeling it.

And now I'm ER type feeling it so I'm making some soup and hoping that helps.

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Last edited by Mountaindewed; Feb 16, 2024 at 08:44 PM..
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Default Feb 16, 2024 at 11:18 PM
  #992
Yesterday night, I walked around the entire large apartment complex twice while wearing my weighted vest and listening to an audiobook.

As I was finishing the second circle around the complex, my shoulders became sore and I started worrying that I had overdone it, but the soreness quickly went away. This morning I woke up just fine. So I know now that I can do it safely.

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Default Feb 17, 2024 at 10:50 AM
  #993
Two miles so far today and at least another four coming up going to and from the mental health center, then when the library closes another 1.5 miles to the shelter.

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Default Feb 17, 2024 at 11:52 AM
  #994
I skipped coffee today. I've just had water to drInk. I had a lemon Kit Kat and a healthy Choice TV dinner for breakfast. So I am currently at 610 calories, 90 grams of carbs, and 14 grams of protein. I'm trying to take it easy on my stomach today while not go too long without eating like I did yesterday

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Default Feb 17, 2024 at 05:14 PM
  #995
I went yo Orangetheory fitness twice this week, once for a HIIT workout on the treadmill and second time to learn about their water towers and proper rowing technique. I have received an email from them announcing my 10th visit, 10th since I started in Dex. I now have credits to go three times before 2/26 when the next billing cycle begins. I plan to go on the Presidents' Day and then twice during the week.

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Default Feb 17, 2024 at 08:28 PM
  #996
I did some strength training today. Ten body-weight squats, ten calf raises, and three push-ups against the counter. I looked into adult ballet classes and found one for seniors. I emailed for details about it, as per instructions.

I was feeling really hopeful and telling myself that a journey of a thousand miles begins with one step. But now i am having doubts. I'd have to lose at least half my weight to become a skilled ballet dancer. And i'd have to get up early to attend class and i feel sick if i don't sleep-in. There may be too many obstacles.

Also, becoming an elite ballet dancer would probably be too expensive. I found one price for an adult ballet lesson of one hour and it was $22. I'd have to be taking three classes a week to become an elite dancer, so it's probably not affordable, not realistic as i'm 57, and not practical for my lifestyle.

@Mountaindewed:

Hey, i drink that Premier Protein too! It's got great specs and is about my only protein source given that i don't cook or eat much meat and am lactose sensitive to milk. My only other source is cheese and that doesn't have very good specs. Cookie dough flavor sounds great! We don't have it up here in Ontario yet tho. Takes a while for new products to be on our shelves. Enjoy!

Last edited by JaneOnceMore; Feb 17, 2024 at 09:02 PM..
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Default Feb 17, 2024 at 09:21 PM
  #997
My last treadmill workout at Orangetheory:

347 calories

26 Splat points (26 Orange plus 20 Green), my highest count of Splat points so far and I have taken 10 classes

AVG HR 135, PEAK HR 150

2.36 miles and 44 minutes overall

I was ready for stretching afterwards as I experienced soreness. The stretching part of the class after power walking was somehow so smart that I was no longer sore after it.

All but one last minutes was nearly flat at 1% incline. The last minute was all out at 4 MPH and 10% incline.

So that was yesterday. Last night I went to a rowing workshop. We did some drills but otherwise sat and listened to the coach. The drills were tough, though, and my pectoral muscles are sore today!

I plan to go again on the Presidents' day.

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Default Feb 17, 2024 at 09:23 PM
  #998
Quote:
Originally Posted by JaneOnceMore View Post
I did some strength training today. Ten body-weight squats, ten calf raises, and three push-ups against the counter. I looked into adult ballet classes and found one for seniors. I emailed for details about it, as per instructions.

I was feeling really hopeful and telling myself that a journey of a thousand miles begins with one step.
Hey, that is not bad though at all for the beginning of the journey. Can you repeat it (squats/calf raises/push-ups) after resting for one full day?

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Confirmed dx: Bipolar I w/psychotic features, since 2009 or earlier
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Current rx:

Geodon 40 mg (for mood)
Seroquel 75 mg (for sleep)
Gabapentin 1200 mg (against extrapyramidal side effects from the ^)
Dextroamphetamine 5 mg (for narcolepsy)

Past rx:
Way too many to list
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Default Feb 17, 2024 at 09:45 PM
  #999
Quote:
Originally Posted by Tart Cherry Jam View Post
Hey, that is not bad though at all for the beginning of the journey. Can you repeat it (squats/calf raises/push-ups) after resting for one full day?
Thanks for the support! I hope to alternate days of strength-training with cardio. Will do the best i can, have trouble sticking to a program. Grats on your impressive workout!
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Default Feb 18, 2024 at 01:09 AM
  #1000
The new thread is here: Weight Loss and Exercise #5
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