By request: what I'm currently doing with weight-lifting
This has come up a few times recently in the comments, sooo, here you go! But before we do that: this post is gonna talk some about weight loss/gain (and there's a picture of me when I was pretty skinny), so if that's a topic you aren't up for, maybe skip reading here for today. Also: I'm not an expert, and any weight-lifting you do is at your own risk!
I mentioned in a recent post that I've been back on the weight-lifting train, and that I've put back on a lot of the muscle I lost.
My body type is naturally on the smaller side of things when it comes to muscles, so if I don't lift weights, I tend to settle into a not-that-strong state.
Also, when I am experiencing really bad stress, I lose my appetite, and that also makes me get weaker/scrawnier.
My skinniest times in life have always, always been the times when I have been in a state of Very Not Thriving.
I know some people get extra hungry when they are stressed, but when stress is off the charts for me, I just cannot manage to be hungry.
All of that is to say that for a while, my body situation has been very up and down. I got super skinny in mid-2018, leading up to the first time I left my marriage.
I feel slightly nervous about sharing this next picture (I think mostly I'm afraid of being judged on several levels!), but here you go, because it shows a good contrast with what happened later.
As things got put back together (or so I thought), I lifted weights and also went to Cross Fit with Lisey, and I gained a lot of muscle.
Then life deteriorated again on multiple fronts, and by last year, I was a little on the skinny side again.
But now I've gotten back into the habit of doing some weight lifting, and I am trying really hard to eat sufficient protein so I can build some muscle back.
I actually hate lifting weights
There are some types of exercise that I enjoy, such as hiking.
Weightlifting is 0% fun for me, though. I do it solely because I am trying to be strong and because I am trying to keep my bones as dense as possible.
And I do like feeling strong!
But the process sucks. I cannot at all relate to people who say they are addicted to working out. Bleah.
So, to make it manageable enough for me to be consistent, I:
- lift only about 3x a week
- only do a couple of exercises each time (usually three sets of each)
If I felt like I had to do this every day, or that I had to do 6 different types of lifts each time, I would give up.
I have to keep it to a level that feels reasonable to me if I have any faint hope of keeping this habit up.
The exercises I do
I try to do a leg day, an arm/shoulders/chest day, and a core/back day. But honestly, a lot of the things I do for my legs also work my core and back.
For legs/hips, I do:
- kettlebell swings
- barbell deadlifts
- barbell back squats
- kettlebell squats
- a leg press machine at the gym
For arms/shoulders/chest, I do:
- bicep curls
- dumbbell kickbacks
- bench press (with a barbell at the gym, with dumbbells at home)
- standing dumbbell flys (flies?)
For core/back I do:
- leg raises (lying on the floor, legs straight and together, and I lift them so my body is a 90-degree angle)
- hanging leg raises (at the gym; I have nowhere to do them at home)
- a back machine at the gym
- a floor back extension (lie on the floor, face down, and lift upper body off the ground as far as possible)
I don't do all of these each time; I usually pick three exercises to do, and I do three sets of them. For things that are done with heavy weights, such as a deadlift, I do three sets of six. But for something like the leg raises, I do three sets of 20.
I know that this is not a professional program, and I know I could be much more muscle-riffic if I had a set program I stuck to, or if I lifted more regularly, or if I lifted longer each time.
But this is what I can manage to faithfully do right now, and I remind myself that any weights I lift are better than no weight lifting at all.
Done is better than perfect!
And progress is more important than perfection.
The equipment I have
A rec center membership
This is not technically equipment but...the girls and I have a family membership to the nearby rec center. It's very affordable for a family plan when you pay annually, and they have pretty much every kind of workout equipment you could possibly want.
At home, I have:
Kettlebells
I initially was just using some lighter plastic kettlebells from Aldi, but now I'm using my heavier metal kettlebells.
Adjustable dumbbells
I don't have room here at home for a whole range of dumbbell weights, so I'm happy to have some that are adjustable; you just add or remove end plates to adjust the weight up or down.
A barbell and some plates
I have a barbell and a bunch of plates for it here at home, but honestly, I end up mostly doing barbell stuff at the gym, because they have a squat rack there.
It's basically impossible to do a barbell back squat if you don't have a rack!
And I also can do a barbell bench press at the gym, since I need some kind of rack for those too.
_______________
One caveat to finish this up: it is quite possible to hurt yourself if you lift weights with improper form. So, if you have no background in weight lifting, it might be helpful to have a few sessions with a personal trainer.
I've also had a physical therapist assess my form for various movements, like kettlebell swings; I didn't go to PT for that specifically, but she checked my form while I was there for knee issues.
There's a lot of information on the internet about correct weight-lifting form as well, but of course, that's not quite as effective as having a live person watching you in real time.
Any other questions? Ask away! And if you have tips on this topic, please do share what's working for you.
P.S. Here's a post I wrote in 2019 about working out, and that one goes more into the reasons I keep lifting weights, plus a little about my eating philosophy.
P.P.S. I hope I will be able to figure out how to keep lifting weights while I finish my nursing degree. Physical strength seems like a serious attribute for a nurse!
I'm with you @Kristen! I place higher value on consistency over perfection when it comes to exercise/weight lifting and thus far it has paid off in spades 🙂
Yep. And when you hit a period in life where you fall off the exercise wagon, the important thing is to pick back up and keep going. That's what really matters in the long run!
I really admire your attitude! I am trying to take a similar cheerful approach.
I had a moment some time after my daughter was born, when my body was just constantly changing, when it hit me like a ton of bricks that this will go on until we have our last child, which could be years away.
I just HATE thinking about being smaller versus bigger or which clothes fit and which clothes don't. I just want to be strong. I don't want to care what number is on the clothes tag. So now, I exercise to be strong and to help my joints not hurt. It feels great to be stronger.
And as someone who always loathed gym class, I find that while I will never love-love exercise, it becomes less unpleasant the stronger I get.
Yes! The years of childbearing are a real roller coaster when it comes to sizes. Up, down, up, down...and every body part is affected.
I think your goal of being strong is so wise. A strong body is what will keep you functional, even as your weight goes up and down around pregnancies.
@Kristen, reading this helped me as my body isn't what it was before I had a child and I constantly berate myself for it. With people I like, I often cannot tell if they have become bigger or smaller - honestly it is the same for me with your photos, you always look just great.
Also, I love you admitting that you do not enjoy weight lighting. So much like me, ha!
I wanna say I appreciate you blacking out your daughters in the photo in swim wear. Some parents online do not care that much for their children's body integrity and I think it is very important.
Thanks for giving me a push today! I need some inspiration to get back with my own program. It's been a difficult year here and I'm a stress eater. As things settle a bit, I really need the inspiration this post provides. I, too, hate the process but hope to get back on the train soon because, as you say, the results are worth it. And, in the end, it's really the mental process (to start) that's the hardest for me.
As someone who stress eats, I want to say thank you so much for presenting the other side (not eating under stress) as not being desirable either. It always feels like there's so much judgment for stress eating, so thank you so much for sharing that the opposite isn't great either.
Sometimes I wonder if the not-eating response is actually LESS healthy! Not only do I lose healthy muscle mass, I also feel like absolute trash from not feeding my body enough calories. Stress makes you tired, and not eating only adds to that tiredness.
I know society judges stress eating rather harshly, but I think probably most eating-related responses to stress are not terribly healthy, and that's because chronic stress isn't healthy!
@Kristen, If I force myself to eat, it comes right back up, making me feel even worse.
Can't I just be a brain in a jar? Less effort.
@Danielle L Zecher, as a stress eater, I also thought it was interesting to learn more about some who cannot eat when under stress since so much of society's focus is on overeating. Honestly, I have sometimes wished that I was the type of person that didn't stress eat, but Kristen helped me see that also has negative impacts on your mind and body.
@Kristen,
I'm so glad you said this. At one point during a bout with covid and a breakup, my weight plummeted. I tried, just once, to explain I have trouble hanging on to weight during illness stress, and that I had been VERY ill, and the response I got was, "wish I had that problem."
Oh really? Want the resulting loss of muscle, iron transfusions for anemia, pain even sitting, or worry about falling because there is nothing to fall on?
Ugh. Thanks for showing the other side.
@Kristen, I, too, have trouble eating when super stressed. I'm currently going through that, actually. No appetite, don't want to cook because it makes me sick to think about food, but what do you do for the kids at mealtime - fend for yourself! (Not really, but sort of...)
Now that I'm older I try to push myself, make myself eat. But years ago, the weight fluctuation was pretty massive.
@Paula, @Kirsten, I can remember commenting to someone, several decades ago, about how nice it must be to be skinny. Her response stuck with me and I have been so much more aware of my internal judgements about folk (and have worked very diligently to overcome and re-frame those thoughts). What she said was "just because I am slender doesn't mean I am healthy. It is not helpful to comment on my body size." WOAH. I felt Busted big time, yet in a gentle way. Of course I apologized and I sure learned something about what it looks like when solid boundaries are defined with grace.
I once had it out with a trainer about something like this. During the consultation I talked about having a running injury and my doctor saying I needed to get stronger muscles so that injury won't happen again, but I also mentioned that I had had a baby. Later the trainer mentioned that I wanted to "get rid of that baby belly"
I'm not usually this direct, but I actually told him "I actually didn't mention anything about my belly at all, and I really don't appreciate that assumption."
There was definitely an awkward pause after that!
Luckily I found a trainer I liked and worked with her for a while to get comfortable at the gym. Now I can go solo.
Good for you for speaking up!
@Natalie J, I had a complicated pregnancy with my first, and was just so grateful that baby and I were ok. It almost seemed to annoy people that other than wanting to be healthy, I was content with where my body was at. There were definitely people who could not fathom that I could be happy with such drastic physical changes post-partum. I know many women do struggle with body image after becoming moms, but how sad for women in our society to be expected to automatically loathe our bodies after giving birth. Glad you were able to show that trainer it's not a universal truth, and for finding someone you could trust!
If we do not excercise our muscles we end up not being able to open the jars with chicken broth :-s
I have genoartrosis and need to be very careful with my excercises. I do not like doing them but I go for an hour every week to a gym led by a PT. I feel content when I have finished them. The PT advises on the type of excercise, the weight to be used, and the way to do the exercise. Apart from warming up (rowing - involves whole body and is not wearing knees out) I do chest, abdomen, arms and a-lot-of leg excercises. I can tell my left leg is getting worse from the fact that I cannot do the same weight left as I can right. Note: Abdomen is very important for legs also, as strong abdomen muscles will help you keeping your balance and preventing falls.
Apart from that I swim nearly daily and walk and cycle daily. I am not supposed to do any walking at all but I am supposed to lose weight - choices choices. I am also on a two year lifestyle program by the way by my own initiative. My food pattern and excercise are all very much ok but I jojo-ed a lot when I was younger and it is difficult to lose weight without bouncing back heavier than before. I have not lost much weight since starting the program but did lose inches around the waste. However I have also shrunken so that is not helping my BMI 🙁
I deleted several sentence here on the emotional impact of being Too Heavy. I have strong excercise and healthy eating habits. I will trust to the 80/20 principle that what you do the majority of the time will have more effect than what you only do rarely.
Good for you for doing all that to stay active!
We are learning a lot about aging this semester in nursing school, and that has freshly inspired me to keep working on staying active as long as I can. Strength and mobility matter so much as we age.
@JNL, opening jars! Grip strength is so important. I actually gave friends those Gripmaster 4-finger hand strengtheners for Christmas one year. Not sure they were appreciated ...
@JDinNM,
Thanks for suggesting grip master. I looked it up and will put it on my wish list.
Yes, form is very important! Especially if you have chronic issues - bad back, shoulder, knees, etc. Incorrect form will exacerbate these problems. I personally focus on form and modifying an exercise if needed.
Thank you for the push to make today a gym day, Kristen! I just got home from an hour of jamming (via headphones—manners!) on a treadmill. I’m NOT a gym person, but I also can’t hike with the never ending wildfire smoke. Thus, my deal with myself is to go to the gym ten times a month ($120 a year = $10 a month = $1 per visit). That allows for Life Happens (TM) interruptions but still has me taking care of myself 3-4 times a week.
Thank you, too, for the emphasis on health and strength vs. numbers. My people are hardy peasant stock with the bones to match—my sister once fell from a second story window but didn’t break anything—so we always register as “overweight” no matter how fit we are. My fighting weight is 150, and that’s at 5’4” and a size 6-8. I look like I should weigh 20lbs less, and it’s always fun when a new, taller friend tries to lift me off my feet during a hug only to realize I’ve more mass than they thought. 😛 I’ll always be a brick house, I just want to be a healthy one!
@N, I think it's great that so much emphasis is placed on being healthy, fit, and strong now. Things do change for the good societally. When I was 14 in 1979, if you didn't look like a bone-thin model, you were fat. I was then and am now six feet tall, and read in Vogue (my first mistake) "all those six foot, 115-pound models have that 'hollow cheek' look." Wait, I was supposed to weigh 115 pounds? I weighed 160! FAT.
@N, as another brick house, thank you for that. I am easily 150 lbs, a bit under 5'4 and regularly wear a size 4. I once saw a TikTok that said "I am not skinny. I am not fat. But I do look like I could raid your village." That never resonated with me more lol.
@Heather, that needs to be my family motto! Lol
@N,
From one brick house to another! Sending you a hug!
My brick house body and attitude made me a can-do nurse. I could assist, lift, hold and move 240 lbs of dead weight. Now I am only able to lift about 175 lbs since going 1/2 time. I can still keep up with the teenagers when filling the barn with hay and stacking wood (at 55 years).
@N, It is so nice to hear this conversation! I have seen the same scale number at drastically different body compositions before, and it's wild to me that I could look and feel so differently at the same weight. Definitely an eye-opener on the insignificance of a number!
Thank you for sharing. I'm a fellow "cannot eat when stressed" person, who has also had anorexia nervosa as a teen. I have traveled far from that mindset, but when very stressed, I recognize the temptation to control the one thing I can control when everything else is out of control, which is eating. Luckily my rational thought tells me that I need the nutrition to deal with whatever stressors are going on. However, my digestion locks down in a "flight or fight" mode, so I literally have thrown up when stressed and cannot swallow one bite. Baby bites and easy foods help in those situation.
@Kristina M., ED sucks. Turning off that part of your brain that tells you "you would be better without that" is incredibly difficult. Good for you for being able to recognize how easy it is to slip into bad habits. And there is nothing wrong with relying on "safe" foods. I lived off goldfish crackers for a year practically.
@Heather, thanks <3 It's amazing how even decades later some old dormant thoughts in your brain can get activated. Still looking for my "goldfish", lol.
I'm a small-boned person (and a can't-eat-when-stressed person, too) and now that I'm in my sixties, my doctor has insisted I use weights when I work out, since I now have the common older-lady osteopenia. I also have a strong family history of arthritis and she recommends exercise for that as well.
I truly hate working out. I'm much happier trimming shrubs, digging holes, swimming, or hiking. But it's too hot here to work outside very much for six months or so out of the year, this community doesn't even have a pool, and I sure don't have one at my house. We also don't have much in the way of gyms - the two that are here are privately owned and not cheap. So, working out at home and taking a short walk at lunch at work are it for now. I feel better after I work out - I just have to really force myself to start it!
That's a very good point; gym options are more plentiful in less rural areas.
My parents BOTH have osteopenia despite being super active, which is why I know I gotta keep lifting weights. Just walking is probably not gonna be enough for me.
@Kristen, a PA told me that everyone over 40 has osteopenia and that it is "a made-up problem to sell pharmaceuticals!" (She was very adamant and definitely spoke with an exclamation point at the end). Then she told me to just do a little bit of weight lifting in addition to walking.
I keep some little handweights around, and I lift them to dust them when I remember.
Perhaps your Do-It-Anyway example will push me to do more than just dust.
So glad you are feeling better and putting muscle back on. I'm sure it feels amazing:)
I've had issues with my weight and holding down a good fitness routine my entire life. I think I have finally managed a long term fitness plan for myself. I hurt my back right before Christmas last year. It hurt so bad as I have had bulging discs in my back since I was about 19 years old. This time my flare up wasn't resolved with my chiropractic care. He (my chiropractor) was being really pushy with a low calorie/low inflammation diet. So, I went on it for about forty days. It was really tough, but I lost close to thirty much needed pounds. Then I started up a fitness program at the gym he recommended. I love love love the heated therapy pool. There is hardly anyone in there early in the morning and I can get a great water workout in before work. I can see the difference in my muscle tone. And walking four miles with my lab/wire hair on the weekends is no problem for me now! This has been so relaxing for me and I do think it has improved every aspect of my life, such as mood and food choices. I also cut out diet pop one of my bad habits. I quit drinking it in February and haven't looked back. It's only coffee/tea and canned seltzer water with no artificial flavorings.
So happy for you and keep up the great work. I think you look amazing!
Good for you for taking such good care of your body!
@Jackie, Chiropractors are such an important resource! They have the same number of hours of schooling as medical doctors, but the number of hours of coursework on drugs and surgery is decreased, (probably none on surgery!), to emphasize treatment of the nervous system and other systems, nutrition and general healthy behaviors.
One of the hardest things about changing strength, diet, bad backs, and all the things talked about here is that it probably took a long time to get into these uncomfortable positions and it will probably take a long time to get out of them as well!
Yes to your last point! As I'm learning in nursing school about fixing problems such as these, I have been reminded again and again of the value of prevention.
But once the chance for prevention has passed, then yep, committing to the long haul of fixing the problem is what can help bring a person to a better state of health.
@Heidi Louise, I couldn't agree with you more. I have been with the same chiropractor since I hurt my back at 19 years old. I trust his opinion. Sometimes, I don't always want to hear it such as going on a low calorie diet. Lol! He also sells high quality supplements (such as glucosamine) in his office and orthotic shoe inserts (inserts are special order as they are molded to my feet). I have purchased these for years and can tell you they have also improved my life. I did ask him a few years ago how long he was planning on practicing as he is about ten years older than me. He said as long as he is able he will continue to work. I was like whew! I cannot fathom going to anyone else.
One of the best things that my husband and I have done for our physical and mental health in our mid 30s was to find/join a gym we we enjoy going to (affordable, friendly/supportive members, and people can bring their well-behaved dogs!), and having regular sessions with a qualified, supportive personal trainer. We decided that budgeting and paying in advance for training sessions was key for our health because 1) it's preventative healthcare, and 2) we need the accountability; I might not want to lift weights first thing in the morning, but I paid for it so you better believe I'll be there! I'll have made it to 40 years old this winter (yay!) and while I'm not as spry or full of youthful energy as I used to be, I definitely feel like this is the strongest I have ever been.
Yes, if you have the money for it, hiring someone to help you lift properly is such a good investment!
Physical strength IS needed for a nurse, so keep it up! My 22 yo daughter is a RN. Her back constantly hurts from moving heavy patients by herself. It is a very strenuous and demanding job, so good call on maintaining physical fitness. You will be glad you did!
Thanks for sharing. I love your approach, focusing on your health, overall well being & managing your muscle mass.
I grew up with a tiny mom, and I was decidedly...not tiny, so I started "dieting" when I was very young. Luckily, I've come a long way from poor eating habits created when I was younger, that lasted until my mid 30s. I'm now focused on being healthy, and yes, weight can be a signal of that for me, but working out is my primary benchmark. I have an approach to food that works well (no snacking, sweets or second helpings, during the week) & is something I can maintain for my entire life. And, I work out because I love it, it helps me manage my health condition (lupus), & I love the workout class I attend, and the feeling I get after running. Working out is critical to maintaining my stress level.
This gives me hope, since I've never enjoyed weights either! I really appreciate hearing your schedule, showing how you keep it simple and manageable since you don't actually enjoy it. 3 days a week - I think I could do that...
Yes. There's no law that says we have to think this is fun. lol
I also suffer from the "not-hungry-when-stressed" and went thru a similar thing during 2020-2021 (those were not fun years for an ICU nurse). But I started regularly working out last year and it has made a world of difference. Being strong is SO important in nursing because it is an extremely physical job at times, so stick with it even if you hate it. Also, learn from my mistakes and do everything you can to protect your back now. Thank me later...
Oh you sure do need strength to be a nurse. I work with many in the ICU. Most of them have regular workout regimes. I think your motto of doing what you can with what you have right now is good. If you know you wouldn't stick to it any other way, yours is the best way. 🙂
Hi Kristen, do you mind sharing the links for your equipment? May I also ask how often you work out and how many sets you do every time? Thank you.
I appreciate that your attitude about most things is moderation and consistency.
I have noticed that a lot of people "hate on thinness" and I've had to learn to get thick-skinned about it. So thanks for sharing
Yes. Being able to maintain a habit over the long run is what matters most, I think!
@Connie, I heard once that it is just as rude to make fun of a thin person as it is to make fun of a fat person. Good for you for getting thick-skinned; there's a lot of envy out there for the smaller people and it comes across as derogatory comments.
I love lifting weights and try to find programs that tell me what exercise to do in what order, etc. I have a friend who put me on their Peloton account for free and I am taking full advantage of accessing the workouts, including outdoor walks and runs and using their programs, including strength ones. Nike Training Club also has free workouts and programs that I highly recommend.
I like to think of my weekly barbell class as a favour I'm doing for my future 75 year old self (I'm 39). I also love taking strength classes where the predominant attitude is "do what works for you." Success looks wildly different for everyone and it's not a contest.
This is not free, but is very affordable for me—a peloton app subscription and strength classes. You don’t need a peloton (I don’t have one), and it makes lifting weights maybe a little lesss torturous. I did weights on my own for years at home, but have really gotten into the app strength classes. The instructors are all very positive and there are zero mentions of weight, how you look, etc—the focus is all on being strong and good to yourself.
Such an interesting topic! I love reading what everyone is thinking and doing. Two things consistently work for me, after years of trial and error.
First, I keep a simple daily log of all meals and snacks - and the only thing I quantify is the number of fruit/vegetable servings I've had. Even as a vegetarian, it's amazing how challenging some days can be to eat enough of that food group. If by mid-day it looks like I'm not going to meet my daily goal (roughly - some days are more, some are less), that helps me decide what I'm going to have for the rest of the day. This might mean my afternoon snack is fruit (when what I really want is a cookie) and dinner is going to be a large salad (when I'd rather have mac 'n' cheese). I've found that ensuring that I eat enough fruits/vegetables naturally leads me to a healthy, balanced diet.
And, because I love to eat and want to have good quality of life at every age: Second, I write down approximately how many minutes of exercise I get, typically via walks and workouts. Again, I have a daily exercise goal and if it's later in the day and I haven't done as much physically, then I know what I should be doing. If I'm REALLY having trouble getting started, I'll set an extremely easy goal of one 5-minute Denise Austin YouTube workout video which, more often than not, motivates me to do much more. Ideally, I'd do this early in the day to set myself up for success.
These logs take just a few minutes each day. I scribble everything down on a piece of scratch paper and toss the filled sheet after a few days. Having a simple tracking system is the key for me.
Kristen, I'm proud of you for sticking to a committed-but-flexible weightlifting routine for all its health benefits, especially because you don't really enjoy it. I just want to share my experience in case this approach may resonate with you - please disregard if it doesn't! One of the things I like the most about weightlifting is that I feel like I can totally f*ck up (fight back!) anyone that tries, has tried, or will try to hurt me, especially emotionally. I use the effort part of the move (i.e. pushing away from chest on a bench press, pushing up from the ground on a back squat) not only to exhale, but to say (in my head) alls sorts of gloriously direct and unfiltered things to people who have wronged me. It's like a rage-processing machine. I simultaneously imagine all the people in my life who literally have my back and try to envision them behind me, rooting for me. I feel POWERFUL! And all around me, my gym mates are none the wiser for this internal increase in confidence, etc. I am curious if it might be fun for you to approach in this capacity, with regard to all the difficult things you have been through both recently and in the past in your marriage. In any case, great work for keeping this up even in your changing schedule.
Ahhh, so kinda like using weight lifting the same way you use a rage room. I like it!
@Kristen, precisely!
There are so many times nurses injure their backs (specifically) due to incorrect lifting techniques. I’m sure you will do things the correct way ☺️
Yes! Don't round your back, bend at the hip crease, use your abs and leg muscles! 🙂
I can totally relate, my body and appetite follow the same stress/ hunger pattern! It's hard in a society that values thinness. The last few months I lived with my now ex-husband I dropped to 5 lbs less than I weighed in high school (about 25 lbs lost in 6 months) and was getting tons of compliments during the hardest time in my life. I was massively depressed and felt like I was withering away, and being praised for it. After I moved into my own place, I was ravenous and gained a lot of adipose tissue quickly, and acquaintances and more distant friends were concerned about the gain, even though I was healing and feeling better emotionally and mentally. I've been able to take better care of myself the last few months, and am just starting to work out to build muscle, but it's definitely a process to change lasting habits and routines.
So happy for you that you are in a place to be focusing on taking care of your body and being healthy! As you go through nursing school and into your career, you will see what a huge difference quality of life can be in one's later years from choices and habits you build now. I'm an RN who specializes in geriatrics, and the healthiest seniors I've met share your food and activity philosophies. It definitely motivates me to know how I want to live and feel in my later years.
I also quit eating when I’m stressed out! I hate that bc then I usually get sick and then I’m more stressed out.
kept trying to lift weights and always ended up hurting my back. My doctor finally told me to stop and do resistance bands or something instead. Then my husband came up with a free rowing machine from a neighbor. I do that and I walk. He is way more intense about exercise than I am, and he does a free workout group (nationwide!) called F3. It is only for men, but there is a “sister” group called FIA. He has made a lot of very solid friendships through this group, so is anyone needs a FREE workout/community option, it’s worth checking out.
I love seeing that you are ok with motivation coming and going. What is going on around us can really affect how much we can do. My husband doesn't see it this way and it makes discussions difficult.
I was also just curious as you have mentioned a time or 2 about leaving your marriage in 2018. I've been reading for a long time but didn't remember that. Maybe you didn't blog about it which is absolutely understandable! It just surprised me when I read about it. If you didn't blog about it then, I hope you are finding it helpful to do now. I facilitated a divorce recovery group for a long time and sometimes people just weren't ready for it and then were at a later time. Almost always they were glad to get the support of a group. We change and grow in all ways!
Wonderful topic Kirsten and I love the comments that folk have been sharing.
I was going on a trip in April this year and realized I wanted to increase my endurance and strength, so set some step goals (it was a very active trip) and also hired a trainer at a local gym. I didn't join the gym, just worked with the trainer twice a week for 5 weeks before my trip.
I also had purchased the Metabolic Renewal online program about 18 months ago, and completed the (approx 12 week) program one time. When I booked my trip, I also began the 12 week program again, it is 3 sessions a week, 15 min long, and the intensity is kind of up to you. I found that with the gym and walking and MR, I was in great shape for my trip (and we did 28,000 steps one day, in high heat and humidity).
When I got home I didn't do much for a month, however I am now a member of the gym and have an accountability partner in one of my best friends. We arrange to go to the gym at the same time, although our workouts are VERY different. It is the booking of the time that seems to be key for both of us. We show up because we are meeting our friend and helping her to show up. We say hi and then usually are at opposite sides of the gym for most of the time....
I have just been meeting with my trainer again because after 6 months I feel ready to really up the ante and start increasing my upper body strength. I have strong legs but I currently find pushups from the floor, or pull-ups, to be out of reach. So my goal is to work incrementally toward making those both possible. My trainer knows my goals, and she is great about helping me be realistic yet also ensuring I am challenged.
I have realized that my step counts have dropped, so that is also a current goal - to increase the number of steps I am getting every day. As someone else has noted, if we pay attention and find we aren't 'there' by mid afternoon, it is time to get moving. If I count backwards 5-4-3-2-1, I can leap up and go walking down the lane and knock off 2000 steps. So that is what I did today!
Thanks for the shares, everyone. Just as Frugal Fives can be encouraging, finding other's tricks and tips can be inspiring. And if I do something new for a month or so, it is more than I was doing before.
I have bone density issues due to a medical condition that affects my calcium levels. Just like you, I'm not a fan of working out but I am able to convince myself 2-3 times a week to do a 30 minute Body Pump class at home. I gave it up for about 6 months during grad school and felt like I lost all the progress I had previously made, so I've been more diligent now about not skipping often. The rule that tends to keep me on track is to never skip a work out on Monday.
I also workout at home and love the Street Parking program. It's similar to CrossFit, but very accessible to whatever equipment you have. I also get bored with straight lifting, but like doing it in a metcon.