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Fitness Weekly Discussion
What have you been doing lately for your own fitness? Try out any new programs or exercises? Have any questions for others about your training? Want to vent about poor behavior in the gym? Started a new diet or have a new recipe you want to share? Anything else health and wellness related?
I am usually a lurker but I will jump in on this discussion. (Long time listener, first time caller).
December of 2022 I found myself at age 45, out of shape, drinking too much, generally unhappy even though I had plenty in my life I should be happy about. On top of that my doctor was ready to prescribe blood pressure meds as it was high (145/80). First, I decided to stop drinking. It was tough (for those looking to cut down or stop drinking I recommend Annie Grace's books "This Naked Mind" and "The Alcohol Experiment"), but that's a whole other topic. At the start I found myself at 235 pounds and I found myself with more time to do stuff rather than drinking and watching tv or doom scrolling on the phone.
I started easy - 30 minutes on the treadmill every day while watching a show on my laptop. After 2 weeks of treadmill only I found that I had only lost a little weight so I decided to add a small amount of weight training. I started small - bench press, curls, triceps. 5 sets of 10, low weight - in my basement with some second-hand weights I bought. I started to see a little more progress with strength and weight loss. I started to add more weight and more exercises (squats, lat raises, rows, abs, etc.). By the start of February I was down to 220 pounds and my blood pressure was coming down. I joined a gym in March and was trying to get there 3 days per week, still going 30 minutes on the treadmill, free weights in the basement when I couldn't make it to the gym. I also changed my diet up in March - protein shake for breakfast, chicken breast or canned fish for lunch, and I stayed with my typical dinners (watching portion sizes closer). April 8th I hit my low weight, 200.2 pounds. With the weather starting to get nicer I moved my walks outside and started hitting heavier weights. I switched to lifting every other day, heavier weights and less reps. I still try to get my walking in every day. I also use the steam room at the gym for 10 minutes each time I go.
Now my weight is at 207. I hit my bench max of 205 a couple weeks ago and a couple times since then (but failed that same weight yesterday). My blood pressure is down to 103/66. My diet isn't as strict but I know how much work it takes to burn 500 calories of Ben & Jerry's so I try to avoid or limit my consumption of unhealthy foods. I have muscles and I can see my abs for the first time since high school.
9 months ago I would have said that it is too much work to have a physique like I do now. I was complacent in my laziness and unhealthy habits. If I could go back 15 years and tell myself one thing it would be to start those healthy habits early.
Am I happier? Yes. Did this solve all of my problems? No.
I crave going to the gym now. I never thought I'd say that. I've always had a loud internal monologue, the workouts drown that out. I guess I used to quiet it with alcohol but now I quiet it with exercise.
So big shout out to all of you who are making healthy choices. It's hard work, but keep it up! You're doing great!
Awesome work! Not much to add other than congrats on the wieght loss goals. I hope you find the time to work on the other mental aspects.
Welcome to the dark side!
I skipped two gym sessions (goal is 3x per week , 60 min) because of not feeling great and work, but I got back on the horse yesterday. Did about 50 minutes of cardio and 20 minutes of strength training. At some point when the temperatures come down, I'd like to get back into cycling, in the meantime I am making sure some of my cardio is on the exercise bike so my muscles are already used to the motion.
I have two fitness goals:
Be able to light jog for 30 minutes comfortably
Do a 50 mile bike ride in my city (sometime in the late Fall)
Good luck on your bicycle journey, I've been wanting to get back into it, it's hard to do long ones in the city when I don't have a car to take it to a trail head. Too nervous about getting hit by a driver. Is your goal a specific bike race or just a trail you'd like to do?
My city has dozens of miles of dedicated pedestrian/cycling path which you can take advantage of safely without the risk of cars. I generally use those if possible though I am not against using the bike lanes on roads where available.
Cleared by doc via ultrasound that I don't have a hernia so that's great news. Right now is the last week of my peaking block so fatigue is very high. Having a hard time concentrating at work and not feeling very excited to go to the gym tonight. Lifts are all looking good though. At least 10kg on top of previous maxes seems to be there. I don't think I'm going to test maxes next week. My current plan is to run a pivot block for a week, do some variations that I haven't touched in a while and some yoga with my partner. Then I'll start a powerbuilding block focusing on hypertrophy.
Weight loss is continuing, albeit slowly. My goal is to lose about 1 pound a week ( < 0.5%) so I can continue building strength. Down from 243 to 238. I am getting sick of my daily protein shake each morning.
I've been a little slacking on the arms, but I give myself some grace. I went paddle boarding last Saturday and that was really fun (I burned the shit out of my back tho, oops). Then Sunday I hiked the royal arch trail in Boulder. It was a bitch, but I'm so proud of myself! My SO and I tried hiking it last year but we didn't make it past all the switchbacks. But I MADE IT!! I did the whole damn hike and I only made it because of all the hard work I've been putting into working out and being consistent and that just felt so fucking good.
I've been swimming the past three weeks, just once a week. The first week was just kinda feeling out how it felt to be back in the water, and then last week I swam about 800m, and then this week I swam 1200m. I've been doing it at increasing distances, so last week was all 50's and 100's, and this week was 100's and 200's and next week I'll probably do 200's and 300/400. It's just been really good because I get in a good workout and when I run the next day, my knees feel wayyyy better than when I ran every other day.
My squats are at 105lbs and my leg press is at 225lbs and I just feel very proud of myself, and am further than I've been before. My real next issue to tackle is nutrition. I have a hard time fighting the kitchen battle, so I'm pretty heavy even with all my working out lol. I just have a real hard time with food, and have only recently, within the past couple of years, have improved my relationship to it.
Oh no on the sunburn! But that hike sounds amazing.
Plus sometimes a little extra repair time is good for the muscles so now you can get back into it. I bet paddle boarding was just a fun arm work out with lots of reps at a lower level!
Keep it rocking!
I've been extra careful with my back now lol. And yes, the hike was great! It's quite the steep trail and some clambering up rocks is involved but the views are gorgeous.
The paddle boarding was definitely a fun arm workout and I'm looking to go again this weekend. Thank you for the encouragement!!
1500’ in 3.5 miles is no joke. Good on you.
Like you, i’m strong on the trail, but still portly thanks to cheeseburgers and pie.
Thank you!! It was a pretty intense upward climb but definitely worth it. And I like how you worded that; strong on the trail, but still portly lol. The struggle with that is so real.
I’m still working out from home, which I started during COVID. I focus on strength using dumbbells and do some HIIT programs as well. I miss the gym and heavy lifting, but I was pregnant when everyone started going back and now I have a young toddler. Time feels so tight and working out from home is so convenient. But it’s definitely less rewarding both mentally and physically.
I know it’s kind of a unique situation giving the timing with COVID, but anyone here have similar struggles after becoming a parent they eventually overcame?
Good on you for working out at home! I didn’t feel mentally (or physically or emotionally tbh) ready to take working out seriously until my youngest was 3. There were some medical issues in there too which held me back, but also having toddlers is just so mentally draining that I couldn’t add something else to my life.
The one absolutely most important factor for me has been having a partner that fully supports my need for time to myself to exercise (as I do his). But when that isn’t possible because he’s working away, I work out after the kids are in bed with a YouTube vid.
Other than that, I think it’s just time. That might suck to hear because there’s no way to speed it up, but I hope it’s also encouraging - parenting won’t be this exhausting forever; you’re probably quite close to a time when they’re going to get a lot easier. Hang in there!
I'm in a similar boat the one thing I have going for me is my husband takes our son to a Saturday swimming class and I go run the track when he's doing that. Otherwise like the other user said nap time and sleep are the only time I get workouts in. I do body strength exercises and some band exercises, I have a stationary bike I ride when I play games. Too hard to get to a gym.
It was tough because our little guy got sick two weeks ago which was right after a trip and boy did I feel so stressed and probably needed exercise more than ever but I went to my former bad habits of stress eating and video games. Finally getting back into again this week. The hardest part is just starting again. Got to give yourself grace, and time. We'll get there!
My god, yes, exactly this. Our son was born in the summer of 2021 and while I’m still paying for a gym membership—I can count on one hand how many times I’ve made it out. It feels like any sort of time I take for myself is at the expense of my son or partner. My partner is wonderful and she offers to make time for me, but guilt is a powerful emotion.
I think now that he’s older and a little more independent it will be easier to carve out some dedicated time.
I’ve set myself a challenge in august: 1 run and 1 other workout every day. Before you say “but Agnes, you need recovery days for your muscles to grow!” let me put your mind at ease - the runs are allowed to be just around the block (which takes me 3 minutes) and the workouts can be a stretch or yoga session. I’ll have 2 of these lighter days per week.
I’m training for a 10km race, so I have a couple of tougher runs per week. I’m also doing a Caroline Girvan programme (Epic Beginner, and then probably Epic I although I’m also considering Iron - if anyone has done these I’d appreciate your thoughts on them!) which is 4 more intense workouts per week. I’m not doing her HIIT session as I get plenty of cardio through the week with running.
Man am I SORE this week!! Hoping the DOMs die down next week. But I’m feeling good too! Extra tired but the endorphins are high :)