Exercise!

It's time for my periodic motivational speech on exercise LOL.

Seriously, are you working out?  Are you planning to work out?

If you just started the program, you get a 'pass'....for at least 2-3 weeks (I know you're anxious to get the weight off, but WAIT....please!  Your body is going through too many changes right now), but if not...

What are you waiting for?

It's up to YOU to find a way to MOVE more.  That's all.  Just MOVE.
A friend of mine just walked up and down her hallway for the first couple of months!
Another does the 10,000 steps thing (I never DID get into that, but my personality just wasn't suited to it I guess). 
Yet another does stair climbing.
It doesn't matter WHAT it is, as long as you MOVE.

And do it consistently.

It's not the intensity that matters, it's the consistency. Whether it's walks around the building (or the block) after lunch at work, or doing a Pilates DVD at home every night, or joining a gym, or starting a running program, or taking an exercise class once a week, start SOMEWHERE.  Make a commitment to find something you enjoy and do it.

Everyone has to start 'somewhere', right?  I started at 300 lbs at a local Curves gym for women.  I could barely get through the circuit, but I did it, and I had encouragement and support from the other women so I kept going.

The rest, as they say...is history.  Now I'm a gym nut at a regular gym. And I go religiously!

But it took me quite awhile to find what worked.  My DH and I bought a Bowflex (took us 2 years to pay for it....ugh...but he's still using it, anyway, thank goodness)....and a treadmill (which again, he uses, I only use it when it's a blizzard and I can't get to the gym LOL).
Try LOTS of things....that's my best advice. (and this is coming from someone who HATED to exercise. I mean, I was the kid in school who made up excuses why she couldn't go to gym class!)

It's often not easy to find something we love....but it can be done if you're persistent. Your workout should match your personality.

And don't overdo it at first.  That's a big mistake lots of people make. I've made (brief, very brief!) friendships with women at the gym who started whole-hog, 1000%, throwing themselves into a class, and then never saw them again.  That's sad.  And I know why....it's because they overdid it, were in pain afterwards, and vowed NEVER to do that again.

Don't do that to yourself. START SLOW. 

And again, try different things!
Love people?  Think about an exercise class.  It's fun to share with others as you sweat it out sometimes...you're not alone!  I've had lots of fun in my classes....we giggle when someone groans....or when the instructor starts counting backwards from 10 and someone jumps in and says '3,2,1' as if we're done already LOL.  Most of the women in my Pilates class are around my age....or a little younger...they have kids in school, and they work part-time or they're home all day (it's a morning class), and it's an hour-long class with the same instructor (who I adore, she happens to also be my trainer) and we never miss it. 

We even sort of take the same 'spots' in class....mine is always right up front because while I lost the weight?  I went from hating what I saw in the mirror to loving it!  And I also have a tremendous "C" curve in my back so I'm always trying to keep my shoulders down and back and my back straight.

Like spending time alone?  Running might be a good idea for you....but of course, start SLOW.  Walk, then run.  It's about consistency, NOT speed and NOT even distance.  Those will come. 

Consistency is the #1 most important thing you can do when you start an exercise program.  The more you do it, the better the benefits and the more it will become part of your LIFESTYLE.  Which is what our goal is, right?  After all, the more active you are, the more you can KEEP the weight off once it comes off!

We all have a history of using the treadmill or the exercycle as a makeshift clothes hanger.

Right?  :)

So don't go that route!  Go with something you have to PAY for. That makes you think twice about skipping it.  And/or get a friend to join the class or the gym WITH you. If someone is 'expecting' you, it's like a date, and you feel more obligated to do it.

What I did? Was join a local gym, and build it into my routine.  I work out in the mornings during the week.  I schedule the rest of my life AROUND that time. And no excuses (unless I'm sick or something really urgent comes up).  It's what I do.  Eat breakfast, get ready and go to the gym.  Period.

At first it was hard....but the gym I joined has so many different machines, classes, and alternatives that I found things I LOVED to do.  They have classes, which as I said I take on a weekly basis...Pilates, plus I do a group weight lifting class every week called Body Pump followed by a Yoga/Tai Chi 'stretching' class....plus I do Spinning.  I had to work up to Spinning (please don't try this right off the bat....because it's NOT for the feint of heart). 

And I hired a personal trainer (they aren't as expensive as you might think). She keeps me motivated and challenged. When I meet one challenge, she 'ups' the ante.  So I'm always moving forward, always learning something new, and always testing myself.

That way I don't get stale or bored.  BOREDOM is your enemy when you're exercising. You don't want to just do the same thing over and over and over again....not only will you stop doing it after awhile out of the sheer TEDIUM of it, but your body will get used to doing those exercises and you'll lose the benefit of it.

You have to keep challenging yourself. In different ways. Doesn't mean you have to be a marathon runner or climb a mountain, just VARY your routine.

One week I'll do the treadmill, the next maybe the weight machine circuit, the one after that, the TRX strap system when I work out alone (which is usually one day a week).  And my routine of classes may not vary but the classes THEMSELVES vary....deliberately...by the instructor. They are always switching things up.  Keeping us just a little off balance. That's great!  That keeps you getting stronger and leaner. 

Which by the way, if you're female and 40 or over?  BALANCE and strengthening your bones is very very important. Osteoporosis is common, the older we get, and especially among females. So you MUST work on your balance. It helps strengthen your muscles and your balance as a whole so that you will have less problems with falls and broken bonges as you age.

I WISH my own mother had stuck with the balance classes offered at her Senior center
She didn't.

Know why? 

Because she couldn't be the "BEST".

You know what?  WHO CARES?  Believe me, NO ONE is watching you but the instructor.  Everyone else is too focused on trying to do it 'right' themselves!

I think worrying about what 'others will think' is our #1 problem in exercise classes.  Especially balance classes.  But EVERYONE has good days and bad days....and your balance could be great on one side and terrible on the other!  It's all OK.  The key is to TRY.  The more you try, the better you get.  And you have to have a sense of humor about yourself!  Stop demanding perfection.  No one's going to 'kick you out' if you 'do it wrong'. LOL. I swear, when my Pilates instructor gets up and circulates throughout the room to make sure everyone's form is OK?  You can almost FEEL everyone getting nervous!
No one wants to be singled out by the 'teacher'. LOL.
But she's there to HELP YOU!  That's her JOB.

And again, the more you strive to 'do it right', the better you get.
Just like this program, right? 

You get out of it what you put into it.
So think seriously about exercise.....and the main point I want to stress is that you shouldn't limit yourself.  Try LOTS of things to find what works for you.  Try different types of exercises, different classes, different timeframes to see what works with your schedule, even different gyms if you have to.  Don't give up because there IS a way for you to work out.  You just haven't found it yet!

I ADORE my gym and my trainer. I drive everyone nuts talking about how wonderful she is.  But she suits ME.  My particular personality. Everyone is different!

Whatever you do, COMMIT to it.  Just like you committed to this program.
WHY?  Well, I'm not going to get into all the benefits of exercise because we all KNOW how important it is. 

Instead, I'll just share with you why it's good to do ON THIS PROGRAM (and yes, you can go through this entire program without doing ANY exercise, it's not a requirement. When you get to Transition, your Coach will push you on it because it's a good idea in the long run, but it's NOT necessary to lose the weight).

WHY I WORKED OUT WHILE DOING THE 5/1:
1).  It firmed and toned me at the same time I was losing the weight. We all get loose skin, flabby, 'soft' as we lose the weight.  My stomach felt like a bowl of Jello.  I wanted to firm up, and I didn't want stretch marks. (Pssst...not that ANY exercise can prevent them, depending on how much you have to lose you may STILL get them....don't want to mislead anyone).  So I started Pilates.  And as a result my stomach is firm.  LOVE it.  Love it love it love it.  It's not easy, I groan through the worst of the exercises, but again I'm not alone, I'm in a class surrounded by women 'just like me' and I don't worry about being the 'best', I just worry about following the instructions exactly as given and doing it with perfect form so I don't hurt my back and I get the maximum benefit out of the routines.

2).  Remember yesterday's blog about keeping busy?  I spend 1-2 hours every weekday at the gym.  I rest my case.  LOL.  Seriously, the time passes very very quickly!  I eat a bar (my mid-am snack) on the way to the gym, and usually by the time I'm out of there, and get home, it's time for lunch.  Definitely a great way to keep busy!

3).  I'm stronger. My arms and legs. I can lift bags of mulch for gardening that I couldn't lift before. Do more furniture arranging (if I feel like it).  Carry my little cat Midnight around (he loves being walked around....like a baby LOL).  Get up and down the stairs easier because my legs are stronger.  Carry grocery bags up the stairs.  You name it.  It has benefits you can SEE and FEEL the longer you do it!  And guess what happens to your INCHES, gang?  They go DOWN down down!  I'm amazed at how slim my thighs are now that I'm doing Spinning classes. 

4).  It HELPS my fibromyalgia. In fact, it was my FMS specialist that got me to working out in the first place!  He said weight training would help the pains and soreness in my legs, arms, shoulders and back....and he was right.  Strengthening those muscles helps.  I have to be very very careful not to overdo, but I've learned where that point is and I STOP. 
I'm also very very big on my hot baths afterwards if I'm really sore.

5).  It helps you sleep better!  Honest!  We're all up multiple times a night peeing because of all the water we drink, right?  So exercise makes my sleep DEEPER in between.  Really!  And I fall asleep a lot faster, too. 

6).  Big big reason:  LESS STRESS!  OMG what a difference.....when we had a series of bad snowstorms last winter, and the gym was actually closed, I found myself getting more and more tense with no sign of relief!  Working out releases all that tension. Better to expend it at the gym than raiding the refrigerator, right?

7).  You can SEE the progress and FEEL the progress in your body as you lose the weight!  You can do more, you can get into more positions, flexibility-wise, and you WATCH your own stomach getting smaller!  It's an incredible feeling!  And that can lead you to become even MORE motivated to stay OP and keep going.  It's like a GOOD cycle....the combination of the 5/1 and working out is awesome for your body....AND your psyche!

8).  Last but not least (you knew I was going to tackle this one), NO IT DOES NOT AFFECT YOUR WEIGHT LOSS.  For the millionth time.  The problem is, many of us sweat it out one day, then hop on the scale the next morning and get all freaked out because the scale went UP.  But it's temporary!  It's water weight, that our bodies retain when we work out (and the harder you work out, the more water you retain).  There's nothing you can do about it!  So be patient....WAIT on weighing in until AFTER a full day 'off' from exercise.  THEN you'll see your 'true' number.And by the way, muscle does NOT weigh more than fat....they both weigh the same, it's just that muscle mass is denser and therefore SMALLER.  Which would you rather be, small....or large?  LOLMy personal trainer is super-small....I think if she wears a size 2 it's a lot...and she weighs (are you ready for this?) 145 lbs!  But who cares?  We don't all walk around with our weights on our foreheads!  (Gee, have I said that before? LOL).  It's not about a 'number'.  It's about how you FEEL and your HEALTH and your GOAL JEANS.  Right?  I rest my case.  But remember, again....everyone is different! 
In my experience women seem to prefer 'group' activities such as classes, whereas men seem to prefer the solo challenges of the weight room.  Whatever floats your boat!  MeI dMe?  Anymore, I do a combination of BOTH.  I feel so cool when I can do some of the weight lifting with the guys!  (not at their weights, of course LOL).  I don't need help, I know exeymI so exactly what each machine does and piece of equipment and can go right to it and work out. That's awesome.
 
And I love the expression on some of the men's faces......LOL....when 'we' invade 'their' space (it's happening more and more, ladies!  How do you think those superstars get so toned?)

And I also LOVE the camaraderie of a class where it's 99% female.  It's fun. I have friends I look forward to seeing, and we chat and encourage each other!

Whatever you do....remember...CONSISTENCY.  Even if you start out at only 1 day a week, set it in STONE and DO IT.  Every week.  Then build up to 2 days.  And so on.

3-5 times a week is good.  I don't believe in going for more than that.  I think every body needs a rest day.....(that's what weekends are for in my book LOL). 
But again, you may be different.  For you, depending on your work schedule?  You may need to do more of your exercising over the weekend.  Perhaps running or training for a marathon or whatever. 

Just find your PASSION -- something that resonates with you and feels good -- and DO IT.