This is helping me...

Well I have a good story:

On Monday I had my first appt with a personal trainer to help me with preventing my pre-diabetes from becoming diabetes! I've also started taking a nutrition class which is on Mondays. So when I finish the nutrition class, I go to see the trainer.

Okay. I'm a 62 year old female who has thought that my physical condition is poor. SURPRISE!

He, 'R', had me do 6 evalution tests, a Fitness Profile.

1 Cardiovascular
2 Flexibility
3 Muscular Strength-Bench Press
4 Muscular Strength-Leg Press
5 Muscular Endurance-Sit-ups/Curl-ups
6 Muscular Endurance-Push-ups

I scored High Superior in both flexibility and Leg Press! I leg pressed 300 pounds! That means I have the strength in my legs of a 20 year old female of my weight, 146!!!!! And the flexibility of a 20 year old blah, blah, blah!

For the sit-ups, I scored a Mid Excellent, if I'd done just 5 more, I'd have been in the Superior group. What I did was as many sit-up as I could in 1 minute. I concentrated on my form the first few more than speed, so I think I really could have done the extra five.

But at Mid Excellent, that is where females of age 25-(I think) score.... The other areas I still scored in the Mid Good scale.

I did good.

Now, R and I will work up an exercise plan/routine for me on Monday next week.

I have filled out a short term (2-4 months) and a long term (5-12 months) goal form. One of my short term goals is to look HOT for an up-coming family wedding I have to go to in late June. I haven't seen my family since 1997, so this is really special for me.

At my present weight of 146 I'm still about 25 pounds over weight. I'm small, or used to be anyway, and my BMI is still in the obess column.

I don't know why I'm so surprised that I have more strength that I "thought", but it makes me feel so good to know I'm not weak. Although I did fail on the push-ups, I didn't even complete one! So I have something to work on now, and I like it.

It is a lot of our thinking that gets us into trouble when we are depressed or anxious. I know, I've been there and back a few times.

For me I know I do my 'work' better if I have someone to be accountable to besides myself. Not in a bad way, but I lack the motivation a lot. Going to the nutrition class for 12 weeks, and a personal trainer and I joined a 6 week (or 12 sessions) of an aerobics class - where I'm with other people, I hope to gain the will power to go it alone when I need to.

I'm not working and have tons of time on my hands. I don't have to pay anything for the once a week nutrition class or the personal trainer. That is provided to me because my husband is retired military and it is something that the base here has going on right now.

They know that medical costs go down when people are fit, healthy, active. It is wonderful to know about such support groups that are available. The aerobics did cost, but not out of my reach. And I have met a wonderful group of women of all ages at the community based aerobics class.

Being connected is what is going to keep me working onmy own fitness and health.

You are doing the right thing. Diet and exercise have been proven to be helpful for all of us.

Sounds great Beholden!! Sounds like you're being extremely pro-active right now and that it's being a great help to you. congratulations on finding out you're much fitter than you thought! And good luck with your trainer and aerobics etc!! x

Thanks for sharing your story, you have given me hope today!

So, Beholden, are you still sticking with it? What have you learned since starting? I'm 60 this year and don't have any major problems but am working to keep from having any anytime soon, too!

Yes, I am sticking with it...the aerobics class ended. But I'm still 'active'. I'm on my own now with the strengthen/weight training.

The trainer gave me a 3 month program where I increase reps and amount of weight etc each month, so I'm up to the middle of it.

After the 3 months is up I guess I get new exercises/just so I don't get bored/tired of the same old ones. I've added a few floor exercises already. I get to the fitness center about 2 times a week. I walk from 5 minutes to 1 hour with the dog as many times a week as I can.

Today I did only a 5 min walk because it was a lot colder outside than I was dressed for...the sun was shinning, so I put shorts on. Tomorrow is going to be up in the 60's, so I'll get back out there and do a real walk.

I love to walk to McDonald's which is 3 miles (1 1/2 each way) and buy a diet coke! or not, depending on my mood and if I have remembered to grab some cash!

Monday I have my 9th nutrition class and will do my 1 hour workout before the class. I did that last week and it frees up my afternoon to do other stuff. Thursday I have a dental check up so I'll go to do my weight training again. We have just 1 'family' car, so we have to share.

Thanks for the post. It helps keep me accountable. But I'm getting to where I enjoy the workouts.

One good thing I've learned is to try all sorts of new food or food combinations.

Another is that if you eat within one hour after getting up, you can maintain your weight better.

Another is I really need the exercise each day to truley feel good.

Glad to hear that you're sticking to your healthy lifestyle, Beholden. Very motivational/inspirational to read, as I have been struggling with eating right and exercising.

Thanks for saying you think what I write is "very" motivational / inspirational to read. I have struggled the past few years with not wanting to exercise much or at all and I find I 'seek' comfort food - my fav is toast with lots of butter -

Now, I try to have toast - just one slice, not 2 or 4 slices like I used to, with All Fruit Perserves with Fiber (and no added sugar) instead of the butter and I love the substitute just as much. But I eat WASA crispbread more than regular whole wheat bread because I like them too. The rye flavor has no fat grams! Plus I get the 3 grams of fiber and no fat at all from the butter when I use the jam.

I'm learning how to use good tasting substitutes and healthy as well.

Today I walked 3 times, once a very slow pace for 20minutes at Wal-Mart.

After I dropped my husband off at work, I had to Poo before I would make it home, so I stopped in and after I could care of business, I just walked through the store looking at all the fun stuff. New pots and pans, new cookie sheets, new cloths in smaller sizes, veggie seeds, the flowers outside and then bought a coffee and when on home.

While I waited for hubby in the parking lot of his work place, I was 20 minutes early, so I walked at a faster pace all around for another 15 or so minutes. And right after dinner, I walked 2.6 miles with my dog. Tonight I even jogged a tiny bit on that walk.

It is getting to where I really enjoy exercising.

Well, I need to get upstairs and spend some time in front of the TV or things just wouldn't feel 'normal'. that is one of my goals for this week, not so much TV time. The people leading this class have suggested no more than 10 hours of TV a week.

That's too funny, I often watch nearly that much in one day! Not so much now, because I can go work in my yard ... yeah for great weather!

Plus, I'm able to wear some of the shorts that I couldn't last year because they were way too tight... now a couple of them are falling off....Everybody sing now:

PANTS ON THE GROUND, PANTS ON THE GROUND, EVERYBODY KNOWS MY PANTS IS ON THE GROUND!

I'm still going strong. I really like to "move". It helps so much with all aspects of health. It doesn't matter what I do, as long as I do something active every day.

This coming Monday, the 17th is my last nutrition class. I'll be sad when it ends, the social support has been great. However, I did hear the nurse who is one of the leaders say they are working on us having a long term - maybe once a month support group for all of us to have finished the class.

I hope so. I know a support group is very helpful to a lot of us - I'm sure one of them.

It has been 12 weeks of intense food journaling, exercise journaling, and learning how to guess portion sizes for good portion control when we eat out. Eatting out is the hardest thing of all to do, but not impossible. For me, most food prepared in a restaurant or prepackaged/deli type is loaded with way too much sodium.

I am on salt restrition to just 2 grams a day. That is the weight of 2 paper clips, just to put it into perspective

I'm down to my last 10 pounds to loss. Then I'll be right smack dap in the middle of the standard BMI chart weight. Then I go looking for a new swimming suit.

Next week I think I'll start going into the indoor pool at the gym to add variety to my other activities. Walking, gardening, heavy duty house cleaning, and working with the weight machines at the gym are my routine. I'm up to walking close to 10,000 steps a day most days. That's about 4-5 miles, depending on how long your stride is! My dog is loving all the walks she is getting. I enjoy it the most when I walk alone, which isn't often. I feel guilty if I leave her at the house. She loves her 'people' and being with us soooo very much. Even if all she does is sleep.

I'm loving doing it, that's the bonus. No the bonus is feeling great about the few new blouses - not T-shirts I recently bought! One is a clingy knit top with a lace yoke in the back! For an old fart, I look hot! Ok, maybe not hot. But at least good.

Now I want to go dig in the dirt outside for a few hours before the hubster gets home and we have to go see what's wrong with my cell phone.

Oh Beholden, I'm so pleased you're still on this 'journey'. You are SO motivated and determined, I can't help but be inspired!!!
I started going on walks, but then I hurt my back about a month ago and haven't started up again yet, but I intend to. It helps me a lot.
I bought an exercise this week and am aiming to do 20 minutes a day. I've done it twice so far and feel so proud of myself afterwards and the endorphines are great too.

Thanks for continueing to share your progress with us, and inspire us!! Sometimes it just really helps to see other people doing so well, especially with exercise, I find it so hard to stick to, but when I come here and see how well it is working for you then I think "well, I'll try harder then".

I'm so pleased to hear you're feeling good about buying new clothes and fitting a new size. That's great you've managed to get your weight into the healthy range and meet your goal weight

Well, keep it up, and keep enjoying yourself x

Thanks Lisa M

I'm still loving my new stuff that fits me somuch nicer than my old T-shirts and jeans.

I still have 6-7 pounds to get to my goal weight of 125, and was just diagnosised with hypothyroidism, and on synthroid now. That should helpspeed up my metabolizm.

It's been too hot to walk mostly but I'm still loving my IRL !

Get out there and walk everyone. It's the greatest and when it isn't too hot, my doggie loves it too. She stopped on the cool lawns in the shade sometimes when we walk!