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bikerbraid

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Healthy Step!
Mar 1^st, 2007 at 8:25pm

Many of us are working on improving our general well being, including losing weight, and getting into better shape. I'm a firm believer in making life-style changes rather than looking for the quick cure. I've started this thread for us to share our ideas, plans and progress.

A big part of getting into shape and losing weight is to increase your physical activity. Recently I heard a study that shows that women need 30 minutes of intense physical activity EVERY DAY to ward off heart attacks. But jumping into such a rigorous routine might be a bit much and result in failure. I propose that we just try to increase our activity each week. One way to do this is to start with a simple pedometer and record the number of steps you take each day and add them up for the week and determine your daily average. Our goal is to reach the average of 10,000 steps a day. Can you do it?? What changes in your life style can you make to improve your overall heath? Report them here!!

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bikerbraid
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Life is short, Break the rules, Forgive quickly, Kiss slowly, Love truly, Laugh uncontrollably, And never regret anything that made you smile.&&Life may not

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bikerbraid

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Re: Healthy Step!
Reply #1 - Mar 1^st, 2007 at 8:44pm

Increasing my physical activity is my biggest challenge. My back has held me back (hee hee, no pun intended!) for over 20 years. Arthritis has complicated life then add the broken right ankle and sprained left ankle a year ago. Sheesh! I found sitting in a recliner about the only position I was not in pain. Winter also makes it difficult especially with the snow we've been getting the past few weeks. So..... I have been working on MOVING!

1. Walking. I had been averaging 3500 steps a day. I'm currently up to 4500 steps M-F and 13000 steps on Sat and Sun.

2. Spinninig. I have my bike up on the trainer and I am spinning for 30 minutes once a week. (I need to add another day and increase to 45 minutes).

3. Over the past year I have lost 30 pounds, but I stuck right now. It is probably just the winter hibernation and I am glad I haven't gained over the winter, but I really want to lose more. I am eating healthier than ever, so I feel good about that.

I log my progress (or lack of it) on a calendar and highly recommend everyone do that. It helps you see the little steps towards your goals and points out when you are falling off the wagon before you get too far gone!

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bikerbraid
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Life is short, Break the rules, Forgive quickly, Kiss slowly, Love truly, Laugh uncontrollably, And never regret anything that made you smile.&&Life may not

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Lisabelle

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- A womens hair is her
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Southern Ontario, Canada
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Re: Healthy Step!
Reply #2 - Mar 1^st, 2007 at 9:32pm

I have altered my diet to smaller portions and having a salad and a full glass of water with evey big meal (not with breakfast) I've been walking every day for about 1/2 hour and man its been hard. My leg is screaming at me by the time I'm on the last block. But I also noticed it doesn't really hurt any other time! I even went out in this nights blizzard and it was a workout! (sadly I lost my favorite hat in the wind! Cry

) I should be getting a pedometer soon and I have resumed my streching and yoga.

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rodent

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Re: Healthy Step!
Reply #3 - Mar 1^st, 2007 at 10:28pm

I've always tried to be active to ward off problems. It has mixed results. However, an active life does have less stress when activity occurs.

But you have to do it right. I've ridden about 50K miles on my bikes. But I did most of them on cheap bikes and used improper gearing, (Yeah, I thought I was macho climbing hills in 100 inch gears). I have bad knees because of it. Now I take to walking either outside or on the treadmill. Right now, I don't own a working bike. I usually have no problem getting going because I know the benefits probably save my life.

I run blood pressure near the stroke zone. It runs in the family. If it wasn't for activity, I'd probably be pushing daisies by now.

So why am I sitting at a computer?? Roll Eyes

Well, I've been pretty sick. Just now getting better.

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Godyssey

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Re: Healthy Step!
Reply #4 - Mar 1^st, 2007 at 11:17pm

Over the past few weeks, I've lost a whopping 3 lbs! Cheesy

I was only trying to loose 5 pounds but now I'm really trying to build muscle as well.

I've been working out 6 days a week using an elliptical on an incline at a high resistance for a strength work out and I've also increased my protein intake. I've been belly dancing doing yoga and going for long walks with my husband for cardio. I just incorporated dumbbells into my routine. Once the weather gets nicer I'm going to begin roller blading and bike riding regularly. My husband says I've become obsessed but I'm just really motivated and I feel good that I'm working towards a goal besides my growing hair, although I'm sure the extra exercise will help with that too!

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Healthy Hair Is My Priority...

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Trisha Stardust Offline Posts: 2318 Missouri Gender:	Re: Healthy Step! Reply #5 - Mar 2^nd, 2007 at 11:30am Along with my healthy diet, I just yesterday added walking to my daily routine. Because our weather was pretty unstable with severe thunderstorms, I used my treadmill. I find that I stick with an exercise routine better if I begin slowly, so I only walked half a mile. Today I'll probably step it up to a mile.
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Sakina

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Re: Healthy Step!
Reply #6 - Mar 2^nd, 2007 at 12:06pm

I'm currently taking 3 dance classes a week-hula and 2 bellydance. 2 of these classes are through our Parks & Rec department which makes the classes very affordable. The other is a the YMCA, and I pay as I go, which is $10 a class.

Now that it is March, hubby and I have agreed to walk a minimum of 30 minutes most nights of the week. We last walked Feb 28, because last night I went to the Bellydance Superstars show-boy did that motivate me to practice & attend class.

I'm considering adding taking a yoga class and light weight lifting. Biomechanically yoga does not strengthen all muscles, so I can fill in the gaps with weights.

I need to improve my eating. I have recently given up soda (again-don't quit quitting, right?) but still consume too much high fat and sugar. I think low carb is ideal for me because I need high protein, although I'm not very far on low carb knowlege.

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Sakina
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Healthy hair is beautiful no matter what length it is.

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Trisha

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Re: Healthy Step!
Reply #7 - Mar 2^nd, 2007 at 1:41pm

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I seem to be in a "pink" mood today--don't know why. Cheesy

Anyway!
For those interested in the healthy low carb life, here are some of the sites I frequent:

www.stellastyle.com
www.atkins.com
http://lowcarbohydrate.net/
http://www.lowcarbluxury.com/beginners.html

And of course if anyone has questions about low carb, just ask me--I'll be happy to help!

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Sakina

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Re: Healthy Step!
Reply #8 - Mar 3^rd, 2007 at 8:19pm

Thanks, Trisha, for the sites-I haven't checked them out yet, but I'm glad for the info!!

OK, in addition to measuring my hair at the beginning of the month I've decided to add measuring my waist and hips. Hubby helps me do this and we are both unsure where to measure my hips. So, for those of you who know...is it at the fullest part at the bottom? I'm kind of pear shaped, more balanced top & bottom however I guess I've got saddlebags?

Eeek!

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Sakina
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Healthy hair is beautiful no matter what length it is.

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Curlgirl64 Stardust Offline Practice Yoga,give and receive Reiki Posts: 2974 Brooklyn,N.Y. Gender:	Re: Healthy Step! Reply #9 - Mar 4^th, 2007 at 7:07am It's at the fullest part of the hips that you measure.
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bikerbraid

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Life is short, Break the
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Bike Paths of the Midwest
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Re: Healthy Step!
Reply #10 - Mar 4^th, 2007 at 6:35pm

I have additional motivation to get back into shape. Saturday, hubby and I helped with a booth at a biking show. We were answering questions about the 7 day bike trip we've done the past 7 years. But while there, we wandered around to check out new options. We found a trip in South Dakota that interests us. What better way to see Mount Rushmore, Crazy Horse, Custer State Park, the Needles hiway and the Mickelson trail, but ON BIKES!!! The scarey part of this is that the trip we would do is probably going to be the first week of June. That is 2 MONTHS earlier than when we usually do our big trip. The mileage won't be as high as we are used to, but we will have some hill climbing. I'm stoked and motivated. Cheesy

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bikerbraid
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Life is short, Break the rules, Forgive quickly, Kiss slowly, Love truly, Laugh uncontrollably, And never regret anything that made you smile.&&Life may not

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fata morgana Ruby Offline be good Posts: 56 Sweden Gender:	Re: Healthy Step! Reply #11 - Mar 5^th, 2007 at 2:49pm I try to cut down on coffee and drink green tea (nicely flavoured by the teapeople) at least 1 a day. ------->Boosts the metabolism ------>Makes you more beautiful I drink Aloe vera juice 2 a day ------>Good for your whole body (it eases my IBS) and hair!!! ------>Gives you energy and beauty
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Lisabelle

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- A womens hair is her
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Southern Ontario, Canada
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Re: Healthy Step!
Reply #12 - Mar 5^th, 2007 at 9:46pm

I have been doing my walks dispite the weather Cheesy

I've been having some really nice salads before my meals and have been eating hemp genorla (sp?) for breakfast. I snack on carrots and bean sprouts. But I do have my once a week treat and this time it was a cup of hot dark coco. That hit the spot! I also drink green tea: I get a neat japanese one that's made with brown rice. Yummy!

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Godyssey Stardust Offline Posts: 2375 Georgia Gender:	Re: Healthy Step! Reply #13 - Mar 6^th, 2007 at 12:01am Does anyone seem to get more hungry the more they work out? My appetite has sky rocketed. I've been trying to satisfy my hunger with extra protein shakes but they're almost 200 calories each which really seems to defeat the purpose.
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bikerbraid

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Life is short, Break the
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Bike Paths of the Midwest
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Re: Healthy Step!
Reply #14 - Mar 6^th, 2007 at 7:53am

Working out can increase your hunger. Try drinking water or tea before eating. That will help give you a feeling of fullness and keep you from eating more than you should. I've also found that about 4 ounces of Gatorade is a great appetite suppresant after working out. It will help replenish the electolytes and gives your stomach something to work on. There are calories in the sport drink, but limiting the quantity should prevent you from undoing all the good work from your workout. With time and regular workouts, your metabolism should increase and be able to handle more intake without causing it to put on weight.

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bikerbraid
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LongLocks HairSticks Boutique
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Life is short, Break the rules, Forgive quickly, Kiss slowly, Love truly, Laugh uncontrollably, And never regret anything that made you smile.&&Life may not

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