[Skully]

I have decided to start a thread about fitness. I will post my workouts and also answer any questions anyone has (I am a personal trainer). All are welcome to post up what they do exercise wise....ANYTHING counts so please do share. You could give others ideas!

[Skully]

Ok so I will start.

This morning I ran 3 miles on the treadmill
Too much snow to run outside and the roads are icy.

This afternoon I plan to do my weight lifting program and I will post that when I am done

[Fresia]

Thank you, Skully! Here's one for you, help please...

The doc has recommended I start using the elliptical machine instead of biking to be easier on my hips. I am not so sure about it. Can you offer any advice to get started on it? I know to watch for my target heart rate with any cardio but is there anything else specific to this one? I know nothing. Thanks again.

[trixielou]

i walk/jog 5 to 7 miles a day & have gained 20lbs. depressing. i was losing just fine until my thyroid tests showed my med needs increased i had a thyroid lab done back in the summer that never made it to my doc & apparently it was wacked out then & even more now so im so upset i feel like ive been workin out for nothin. start on new meds tomorrow i even do the occasional 10 miler just to challenge myself need some encouragement bad

[trixielou]

also im 36 & have worked out regularly ever since i was 14 i have a 3 year old so im always doin somethin not just sittin & i dont sit & stuff my face all day my aeropostle clothes dont fit rite now i know im a little old for aero but theres people older than me that i see wearin them i hope increased meds will knock the weight off

[Amanda_1981]

Thank you for this thread! I wish I could afford a personal trainer. The medications I take for my anxiety have caused a lot of weight gain and I'm having trouble shedding off the pounds (mostly due to the meds also causing major sedation that makes me tired all the time). I have an eliptical but truthfully never really use it because I'm always too tired. I know I need to start out a good slow steady routine if I ever want to lose the weight. The good thing is that I'm finally getting off that awful medication and am already noticing more energy now that I'm only taking half the dose. I'm hoping once I'm fully off, I'll have more energy to start working out again.

I'll keep following this thread to get some pointers and tips on staying fit. Thanks for posting it!

[trixielou]

i love elliptical machines but cant afford a good one rite now which if ur gonna get one it mite as well be a good one. had a cheap one before & it actually lived up to the use i gave it & then it broke. my brotherinlaw is giving me a treadmill a good one like the gyms have getting it tomorrow hopefully along with starting increased thyroid med i love walkin & joggin outside & using playground equipment to do exercises but just to cold rite now to be safe. i need that treadmill cuz i feel like im losing my freakin mind!

[Skully]

Originally Posted by Fresia

Thank you, Skully! Here's one for you, help please...

The doc has recommended I start using the elliptical machine instead of biking to be easier on my hips. I am not so sure about it. Can you offer any advice to get started on it? I know to watch for my target heart rate with any cardio but is there anything else specific to this one? I know nothing. Thanks again.

If you are just starting out I wouldn't worry about your heart rate being "in the zone" for right now. Just keep an eye on it so it doesn't get too high. Eliptical's are wonderful! They are just about as good as running. They are fairly easy to use, just hop on and go. It will take some time to get used to the motion so take it nice and slow in the beginning. After a couple weeks of doing it for 15-20mins 3 times a week, you can start watching your heart rate to be in your fat burning zone or your cardio zone. I would increase your time to 30mins slowly.

With every new exercise program you must "condition" yourself before getting really into it. You have to allow your body to get used to the motions of the exercise. So take it slow for the first couple of weeks and work your way up to being able to do it for 15-20 mins. Then increase to 30-45mins as tolerated. Start with 3 times a week and increase to 5 as tolerated.

Hope this was helpful!

[Skully]

Originally Posted by trixielou

i walk/jog 5 to 7 miles a day & have gained 20lbs. depressing. i was losing just fine until my thyroid tests showed my med needs increased i had a thyroid lab done back in the summer that never made it to my doc & apparently it was wacked out then & even more now so im so upset i feel like ive been workin out for nothin. start on new meds tomorrow i even do the occasional 10 miler just to challenge myself need some encouragement bad

I can understand your fusteration, I would get down too. How's your diet? Maybe some minor adjustments in diet combined with a different exercise program might help?

After a while, your body will adjust to the routine you are preforming. For instance, you run 3 miles every day. At first you lose a lot of weight and things are great. Then, after a couple months you are no longer losing weight. That means you are on a maintenance level. To lose more weight you need to increase your milage. I noticed that you have and still have the weight problems. I think if you get the thyroid straightened out you will be ok. Maybe try using the eliptical machine for a while combined with a weight training program will help a little.

[Skully]

Originally Posted by Amanda_1981

Thank you for this thread! I wish I could afford a personal trainer. The medications I take for my anxiety have caused a lot of weight gain and I'm having trouble shedding off the pounds (mostly due to the meds also causing major sedation that makes me tired all the time). I have an eliptical but truthfully never really use it because I'm always too tired. I know I need to start out a good slow steady routine if I ever want to lose the weight. The good thing is that I'm finally getting off that awful medication and am already noticing more energy now that I'm only taking half the dose. I'm hoping once I'm fully off, I'll have more energy to start working out again.

I'll keep following this thread to get some pointers and tips on staying fit. Thanks for posting it!

Keep the faith! lol, you can do it if you BELIEVE you can do it. And I think you can. No matter how tired you are, make yourself get on that eliptical for at least 10mins. Trust me, you will feel much better about yourself after you exercise because exercise releases endorphines into your system.

[Skully]

Originally Posted by trixielou

i love elliptical machines but cant afford a good one rite now which if ur gonna get one it mite as well be a good one. had a cheap one before & it actually lived up to the use i gave it & then it broke. my brotherinlaw is giving me a treadmill a good one like the gyms have getting it tomorrow hopefully along with starting increased thyroid med i love walkin & joggin outside & using playground equipment to do exercises but just to cold rite now to be safe. i need that treadmill cuz i feel like im losing my freakin mind!

I hope everything works out for you!
Keep us posted on what you do and how you feel

[Skully]

I have decided to take the day off of running. Having problems with a lot of left hip pain so I think I better take a day off from running...I will do a weight training program and will post it later today

Hope to see others post up!

[Fresia]

I walked today further than have before and it felt good; but it's SO damned cold out. Going to take hot bath now though to warm up.

I am going to try the elliptical at the gym but will consider getting one for the home if like it. I waited 2 hours while I did weights to get on it at the gym and couldn't stay any longer. Very popular. So with the bad weather days approaching and not always able to get out, it would beneficial to have one at home. I'll make a note what the gym has but anyone have any recommendations for a good one?

[Beholden]

Great thread Skully. And thank you for doing this for PC!

Is there anything that can be done about baggy skin? (short of surgery!) My thighs are starting to show where I've lost weight. I'm nearly 63, so maybe it is just the way it has to be. I don't want to add too much muscle, but would like to tone up there.

I walk as much as I can outside and sometimes in the Mall. The older dog we just adoped has arthritis and can't walk as long as I can so that is a little bit of a disappointment. I still have about 5-8 pounds to lose - give or take. I've gone from 163 down to 129-130 over the past years and feel fit! My frame is small and I'm 5'2".

[Skully]

Originally Posted by Beholden

Great thread Skully. And thank you for doing this for PC!

Is there anything that can be done about baggy skin? (short of surgery!) My thighs are starting to show where I've lost weight. I'm nearly 63, so maybe it is just the way it has to be. I don't want to add too much muscle, but would like to tone up there.

I walk as much as I can outside and sometimes in the Mall. The older dog we just adoped has arthritis and can't walk as long as I can so that is a little bit of a disappointment. I still have about 5-8 pounds to lose - give or take. I've gone from 163 down to 129-130 over the past years and feel fit! My frame is small and I'm 5'2".

Yes there is something you can do. You can do toning exercises with weights. If you belong to a gym, they may have a leg machine that does these exercises standing but they are not as effective. I prefer using free weights (dumbells and ankle weights) for they strengthen your core more. But here are some things you can do:
Legs:
buy a set of ankle weights and put them on. Lay on your left side and put your knees together. Raise your right leg to where it is even with your head (oh yeah, don't rest your head on the ground, prop youself up on your elbows). Hold for 5 seconds and then lower the leg again. Do this 10 times. Then switch to the other leg and do the same. Do 3 sets of these.
This will help with the outside of your hips and legs.

Inside of your legs: This one is a little more complicated to explain but I will try as best I can. Again lay on your side and prop yourself up on your elbow. Laying on your left side, place your right leg behind you to steady yourself during this exercise. Then, life your left leg up as high as you can. You will be laying on your left side so it won't go up that far but still enough for the exercise to work. Again hold for 5 seconds and repeat 10 times. Do it 3 times for each leg.

Back of your legs and your tush: Lay on your stomach with your head rested on your arms. Lift you right heel into the air as high as you can and again, hold for 5 seconds. Do this for each leg 10 times. You can alternate with this one (do the right leg then immediately do the left leg for a total count of 20) Do 3 sets of these.

Hope this is of help...

Oh, if money is tight and buying the ankle weights is an issue, you can put a can of veggies in a sock and tie the sock around your ankles...that works pretty good if you have it tied tight enough

[Skully]

Originally Posted by Fresia

I walked today further than have before and it felt good; but it's SO damned cold out. Going to take hot bath now though to warm up.

I am going to try the elliptical at the gym but will consider getting one for the home if like it. I waited 2 hours while I did weights to get on it at the gym and couldn't stay any longer. Very popular. So with the bad weather days approaching and not always able to get out, it would beneficial to have one at home. I'll make a note what the gym has but anyone have any recommendations for a good one?

Good job! You can also try the bike or stairclimber for a good cardio workout. I love the stairclimber...it gets your heart pumping and gives you a nice firm tush lol.

[Skully]

Also, I just created a social group called Skully's fitness and support group. Anyone is welcome to join

[trixielou]

my doc raised my thyroid meds & i already feel better more like myself & i got that treadmill my left knee has been giving me fits today i guess where the weather is about to dip again usually just dull pain & the toe next to my big toe on my left foot has been hurtin for quite some time & sometimes it pops when i walk maybe arthritis dunno i just grin & bear it need to go to an 800 motrin i know stuff like this just masks pain but when i lay down in bed i have a feeling its gonna get worse. pray i get an elliptical for stomach i love hanging from monkey bars & doin knee lifts & i also have an inversion rack with the boots to hang upside down. i used to get on that thing like a monkey but that was before meds--hard on the equilibrium. since its so cold i still wanna mount the bar in the basement to do my knee lifts

[Skully]

An elipitcal would be great, there is no impact on them so you knee and toe should be fine!

[Skully]

Last nights workout:

I did my chest and shoulders with weights
Chest:
Bench press 200lbs 10 reps, 210lbs 8 reps, 220, 6reps, 225 4 reps
Chest flye 30lb dumbbells 10reps three sets
Decline bench press 200lbs 10 reps, 210, 8 reps, 220 6 reps, 225 3 reps
Shoulders:
lateral raises 20lb dumbbells 12 reps, 4 sets
front raise 20lb dumbbells 12 reps, 4 sets
rear raise 15lb dumbbells 12 reps, 4 sets

And I am sore today! If anyone sees anything they are curious about just ask me

I WALKED (grrrrrr) on my treadmill for 30mins. Would have much rather gone for a run ugh.

[Beholden]

Originally Posted by Skully

Yes there is something you can do. You can do toning exercises with weights. If you belong to a gym, they may have a leg machine that does these exercises standing but they are not as effective. I prefer using free weights (dumbells and ankle weights) for they strengthen your core more. But here are some things you can do:
Legs:
buy a set of ankle weights and put them on. Lay on your left side and put your knees together. Raise your right leg to where it is even with your head (oh yeah, don't rest your head on the ground, prop youself up on your elbows). Hold for 5 seconds and then lower the leg again. Do this 10 times. Then switch to the other leg and do the same. Do 3 sets of these.
This will help with the outside of your hips and legs.

Inside of your legs: This one is a little more complicated to explain but I will try as best I can. Again lay on your side and prop yourself up on your elbow. Laying on your left side, place your right leg behind you to steady yourself during this exercise. Then, life your left leg up as high as you can. You will be laying on your left side so it won't go up that far but still enough for the exercise to work. Again hold for 5 seconds and repeat 10 times. Do it 3 times for each leg.

Back of your legs and your tush: Lay on your stomach with your head rested on your arms. Lift you right heel into the air as high as you can and again, hold for 5 seconds. Do this for each leg 10 times. You can alternate with this one (do the right leg then immediately do the left leg for a total count of 20) Do 3 sets of these.

Hope this is of help...

Oh, if money is tight and buying the ankle weights is an issue, you can put a can of veggies in a sock and tie the sock around your ankles...that works pretty good if you have it tied tight enough

THANKS SO MUCH SKULLY.

ISN'T IT FUNNY HOW IT IS SOOOO MUCH EASIER TO SHOW SOMEONE HOW TO DO SOMETHING THAN TO WRITE IT IN WORDS? YOU DID A GREAT JOB EXPLAINING THE EXERCISES TOO.

I printed this page for me to use. hope that is okay with you? What a blessing you are.

[Skully]

Originally Posted by Beholden

THANKS SO MUCH SKULLY.

ISN'T IT FUNNY HOW IT IS SOOOO MUCH EASIER TO SHOW SOMEONE HOW TO DO SOMETHING THAN TO WRITE IT IN WORDS? YOU DID A GREAT JOB EXPLAINING THE EXERCISES TOO.

I printed this page for me to use. hope that is okay with you? What a blessing you are.

I am glad I was able to help; let me know how you make out!

[Skully]

I attempted a 2 mile run on the treadmill....made it a mile, wish they would figure out this hip pain soon!

[Beholden]

Originally Posted by Skully

I attempted a 2 mile run on the treadmill....made it a mile, wish they would figure out this hip pain soon!

Great run! Bad hip pain Grrrrrr. Me too, hope. Is it muscle or bone pain?

I used to have tendonitis and trochanter bursitis bad and then other muscle imbalances.

A PT finally gave me the right exercises.

Ham string stretches, pelvic tilts, bridges, and doing one sided Pelvic tilts is the best way I can think to discrib it, to activate the psoas or lower abdominals, I don't recall exactly , or biceps femoris long head....I was a massage therapist for 10 + years! Maybe I can help you figure out what is going on, and we can figure out which mucsle group is the cause and work with it together? If that is even close to what is going on with your "hip" pain.

[Skully]

Felt pretty good this morning and went for 2 mile run. Hurting now but I guess that is what I get. I got new sneakers yesterday so I had to try them out lol.

Will be doing a weight lifting program later this afternoon.

Have a wonderful day everyone