low exercise

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Playgrounds designed for seniors have caught on in Asia and Europe and are beginning to make their way across the Big Pond. The parks include low-impact exercise equipment such as elliptical machines, static bikes and body flexors and are intended to help promote balance and flexibility. Better balance means fewer falls, goes the reasoning. Another benefit of the senior parks is that they serve as a community gathering spot, combatting the isolation and loneliness some seniors experience. (Source)

How to Successfully Adopt a Lifestyle Change

Not a diet. Diet implies temporary, and what we need to do is form a set of new, sustainable habits for the rest of our life.

A lot of you probably have a daydream of taking a black, billowy trash bag and planning a SWAT-style assault on your fridge and cupboards and then setting fire to the dumpster you hurl it into. Naturally, you’ll dash over to the grocery store and purchase a ton of strange-looking foods you don’t regularly eat, or never eat! Then you’ll slap on a pair of shiny new shoes and go run a 5K. This works for–some people. Honestly, few people.

The reality for many people; however, is they get off their foray after a few weeks. Why is that?

Think about it. How long did it take you to really get into the groove of your current habits? Months? Years? If you’re trying to simultaneously kiss soda and chip’s ass good-bye, change every bite of food you eat, and start a fitness routine. Guess what? Stress, stress, stress! Your stomach was used to those portion sizes (whether too large or too small) and some of your favorite snacks, your brain is literally addicted to it. A lot of people will reach nuclear meltdown levels trying to transition to a healthy lifestyle this way.

Just like it took you time to form your current habits, it’s going to take some time to form your new habits. I truly do empathize with the feelings of wanting everything to be different right now, but realistically we can only handle a certain amount of stressors and change at one time.

Start With Nutrition Habits: While I really would recommend finding a few cheeky ways to get more active, you’ve probably heard some variant of “can’t outrun your fork,” or “it’s 80% nutrition.” Well, it really is true. Being more active is absolutely crucial to improving overall health in the “endgame,”  but we’re still playing the “tutorial” and the dietary aspects of our lifestyle change are the bulk of the impact. It goes beyond that, though. I’ve written more about it here, but being a beginner can be genuinely hard at times!  It takes a lot of time and effort to get oneself to a point where they can physically and mentally handle what entails “regular, moderate exercise.” One part of making that transition easier will be better nutrition and hydration.

Start With an Easy Target: I always tell people if they drink a lot of soda, juice, or sweetened tea/coffee to start here. Sugar provides us pretty much no nutrition and removing the pulp from fruit makes juice not that great for us, either. Drinking more water is not negotiable and replacing these beverages with water will do a surprising amount of good for how you feel–all by itself. I recognize how hard this one can be to kick, but sweetened beverages really do load many people’s lifestyles with a lot of bad juju.

If you don’t have a beverage problem, maybe you do have a condiment/dressing problem and can reduce the quantities and find alternatives. Maybe you party-hardy a little too much and need to cut down on alcohol. While I said “easy target,” no one said it would be that easy, but you probably have an idea where most of these so called “empty” nutrients are coming from.

Transition Bad Habits a Few at a Time: The opening of this probably already made it clear, but Rome wasn’t built in a day. You probably have an idea of what some of your most problematic habits are, so choose one; maybe two, and see how you adjust over a week or two before considering the next step.

Small Swaps: Start switching out various items in your pantries, fridges, and lunchboxes with simple alternatives. Change white breads, rices, and pastas to brown. Take the bag of chips from your lunch and turn it into a few servings of seasonal fruit and vegetables. Pick out a leaner cut of meat and use a little less dairy, if you eat them. Little changes can have massive results.

Learn Moderation: Remember that whole sustainable part at the very beginning? Our lifestyles do need to reflect our real lives. Well, my real life has a love of chocolates, pastries, and candies. So, it’s not realistic for me to say “no chocolate, pastries, or candies.” Food molarity can be a pretty toxic outlook on eating and life in general. Instead of labeling foods as “bad,” just learn and respect the limits. There are times where you have to say, “enough, is enough,” but living in a constant state of “no” is not realistic or mentally healthy for most people. It’s OK to love indulgent food. Think about how long your life is going to be. So, now think about how dinky an occasional treat will be in retrospect.

Depending on Your Struggles, Consider Therapy: As we know, many aspects of unhealthy eating habits are actually unhealthy mental habits. Depending on the severity and exact nature of those problems, never be embarrassed to seek professional help. I struggled with stress eating and even binge eating for most of my adolescence, and finally getting help for my anxiety disorder played a pretty crucial role in improving both my physical and mental health. If it’s not a possibility at this time, consider journaling.

Walk Before Your Run: Literally and figuratively. I’m going to recommend this previous post I recently wrote again, but when you’ve gotten a few habits cracked and feel like you’re ready to start amping up your activity, start with low impact and low equipment exercises. If it has been years, or if you’ve never exercised, it takes some easing into it. I recommend walking to all beginners because we already know how to do it, have what we need to do it, and probably won’t hurt ourselves.

So, there you have it. Tackle small challenges and get your body acclimated to them before you consider some of the overarching and holistic goals you have for your lifestyle. That said, we’re all different. If you still want to try and do that 180-flip, I can’t stop you and some people are successful that way. No two people or personality types have the exact same problems or strategy for overcoming them. However, if you’ve gotten frustrated and thrown in the towel a time or two, consider the scope of change and how to realistically implement it over a period of time.  We didn’t form our old habits overnight.

*poof* This is the only way I really take selfies…with a snapchat filter. I think that’s going to change. I’ll start showing my scars. Start showing the acne and hives and marks and blemishes. I’m so hard on myself and always looking for validation. All of the stressing doesn’t help. I keep myself from meeting new people because I can’t face the thought of them not liking me. I was always reduced to a joke and made fun of growing up in school. I had thick glasses since I’m almost legally blind. Pepperoni face…like the commercials you see for proactiv where they like to boast the most terrible cases can be cured… I’m unable to take accutane so watching everyone like me in school become clear and bloom into social butterflies made me want to kill myself all the time. I haven’t changed since then. I can’t accept myself. That has to change. I’m becoming violent. I’m acting out against myself. I want peace. I need love. And I can’t be worried about wanting people to like how I look. It is so hard.

March 21, 2017

Breakfast: apple breakfast cereal bar, banana

Snack: peanut butter granola bar

Lunch: oatmeal with freeze dried strawberries and bananas, organic saltine crackers

Snack: fruit me up apple strawberry and banana squeeze

Dinner: homemade chili with blue corn tortilla chips

Snack: chobani smores flip yogurt

Exercise: ab workout

Down 56.6 pounds

Good morning butter lovers! When I first started eating LCHF, I only changed my diet. I did not add any exercise. At about the 40-45 pounds lost mark, I started moving around more- a lot more- just because my body felt like it. It started off with me tapping my feet, wiggling my toes, and just a general, vague sense that I really just wanted to get out of my chair and move around my house. I started having dance parties in my kitchen and doing more chores.

About 5 weeks ago, I added real exercise to my day. 6 days a week, I walk for an hour to an hour-and-15-minutes, depending on my route. My weight loss stalled the entire time, which I had read would happen. My weight stayed rock-steady no matter what I ate or did.

As of a couple of days ago, the scale finally started moving again, and I’m at a new low in my weight, and down 56.6 pounds total since starting this journey back in February of 2016 (aaaaand down 29.0 pounds since January 1, 2017, my re-commitment date.)

Keep working what’s working for you. If it’s not working, switch it up. But I’m here to say: exercise has awesome health benefits, but it will stall your weight loss- temporarily- while your body gets used to it. That’s OK. Push through. You are strong and you can do this. Don’t get discouraged. 

Have an awesome on-plan day, all! 

So I have finally hit the 10lb weight loss mark and its motivating. Here are some mental things I need to work on with that tho…
Even tho I don’t see where I’ve lost it, I feel better.
It takes time. Stop being impatient.
Stop thinking about it. It won’t make me lose faster.
Stop feeling guilty, life is a box of chocolates…sometimes I just have to eat one 😋
Stop weighing in every couple days. I know if I fluctuate then I’ll get discouraged.
Ok great! Good pep talk!

Triple threat for weight loss

Here’s one way (and I believe the most effective way) to lose weight in an effective, sustainable and healthy way. Combine these three things and you should see amazing results:

1. Intermittent fasting for 16-18 hours per day. Consume all your required calories within an eating window of 8-6 hours per day.

2. Low carb diet. Get the majority of your calories from protein and fats. Don’t be afraid of fat, and don’t skimp on it!

3. 1-2 hours of low-moderate exercise per day. 80% of weight loss is attributed to diet, but that doesn’t mean that you can ignore your fitness and activity levels. We all know the benefits of exercise, and given the regime of intermittent fasting and a low carb diet, it would be reckless to advise long, hard workouts that simply wouldn’t be sustainable. Walking is awesome and relaxing, give it a try :)

I hope this is helpful!

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Glorious Long Weekend
5 June 2017

Time for a brunch post! Better than anything I’ve eaten out lately: smashed avocado on olive ciabata, with diced tomatoes, basil, rocket & eggs. I had pumpkin soup for lunch and vege-enriched spaggy bol for dinner - getting those nutrients in! #homecooked

I’m on a six-day walk-(or run)-the-dog streak. I’m not feeling the bike love right now but there’s nothing like fresh air and sunshine to lift the spirits when you’re unwell. A daily walk does Mitzy the world of good too. Today’s effort was mainly a run because my cold symptoms have decreased.

I have signed up for Saturday morning run training at my local park and committed to run the City To Surf 12km course. I may have lost my riding mojo for now but exercise is medicine and I need the motivation that some low-stress coaching will bring. I am completely anonymous in the running community and this group is no-drop for all abilitues, so no pressure.

Also I’m really loving my new Garmin Forerunner 235. I’m finding new features the more I play with it. My ulcerative colitis may be bloody killing me right now but there is plenty to be happy about, including our spectacular sunny winter weather.

looking for blogs to follow!

Hi! My name is Nikki and i started my weight loss journey on November 15th 2016. My start weight (also my highest weight) was 312 lbs, I decided it was time for me to be happy so i started a strict keto low carb high fat diet along with daily exercise. As of my last weigh in 2/20/17 i have lost 51 pounds putting me at 261!! I’m hoping to use this blog as a way to track my weight loss, meet a community of people that will keep me motivated and as a source of inspiration so i stay on the right track! I’m gonna try posting recipes and before and after pics sometime soon so if you wanna follow that would be cool but either way ill follow anyone that follows me or reblogs this post since i don’t really know much about this community yet :-) thanks for reading y'all!

Low-energy “exercises”
  • Point and flex your feet repeatedly
  • Dance to your favorite song while sitting in your favorite chair
  • Stretch!
  • Work your face muscles by smiling for a minute
  • Flex your boob muscles (technical term)
  • Shrug repeatedly because nobody knows what’s going on
  • Clench your tummy muscles for as long as you can
  • Wiggle your toes a little bit
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Yesterday’s activity/intake.

I broke fast at 12 with some scrambled egg, lots of cheese, garlic and chilli olives, salad and peppers, some nuts and a yoghurt.

Then I snacked on nuts throughout the day.

For dinner I had a HUGE portion of prawns and salmon, with mayo, cream cheese and salad (trust me there are some veggies under this monstrosity)

My workout for the day was a 35 minute kettlebell/abs workout 😊

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When Satan’s tic-tacs kick in!

12 & 13 June 2017

I started a prednisolone course in desperation on Saturday. I hope I can make it as sharp and short as possible to avoid side-effects and another bout of perioricular dermatitis. (But looking like a leper is probably preferable to bleeding to death so…) Anyway, the dose is big enough to have kicked in already thank heavens, along with the usual hyperactivity. The Husb got up for his ride this morning at 5.15am so it was bye-bye sleep for me because PING! I did 15 minutes guided meditation then went for a 4.7km run in the golden morning sunshine - just me and my bedhead! This followed on from yesterday’s 3.85km treacle-coloured evening walk with Mitzy. Fog-head is setting in though because both times I forgot to start my Garmin until I was at, or almost at, the park; real distance does not match recorded distance. But I know what I did!

Monday was a good day. The clinic was super-busy but I managed the flow well. At home, The Girl and I got excited when the Star Trak van pulled into the driveway…Yes! Freddy jeans for her (her booty pictured) and bicycle heart rate sneakers for me (to remind myself I am a cyclist at heart!) I impulse-bought them from a facebook sponsored post ten days ago when I was feeling particularly ill and in need of whimsy. They’re perfect and felt comfy on my walk.

Monday eats were the usual oats/nuts/seeds with seasonal fruit and pot-set yoghurt; a bacon/egg/spinach/feta sammo; and Rob made a fish curry for dinner.

I see my specialist today to discuss a new regime for keeping a lid on these ulcerative colitis flares. As posted, Remicade no longer works for me so I may start Humira or one of the other biologic ‘mabs’. I have now been five days alcohol-free. It feels like five weeks but I am definitely better for it. My weight is trending down without the nightly 500-odd calories from wine and cheese too.

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Let’s Go!
17 June 2017

I am that person who has everyone striking poses an hour into making their acquaintance. I can’t help myself. 😆 After last night’s HIIT circuit class at The Dojo, I bounded to run training at the local park this morning. It’s fun being coached. I got 6.2km in my shoes and my #garmin told me I achieved a 5km personal record (while the fast girls lapped me heehee). Excitement! 😁

Now just because my meds have kicked in, I can’t get cocky. I looked after my fuel and recovery needs as a priority straight after training; getting hydration and protein in me pronto; then back home with the electrolytes, a cup of tea and my egg, mushroom, rocket, & tomato brunch. I love my breakfast and cafés which serve it all day long… I did the same again at 2.30pm with avocado & feta thrown into the mix. 😋

Dinner was om nom nom-worthy and preceded by some foam rolling and stretching - ooh aah oww - running hurts. 😮