I have reached a scale plateau, but I am making progress according to the way my clothes fit and the way the dreaded belly looks. My body composition is obviously changing, even though the scale refuses to budge.
I am not diligent about weighing myself. I normally avoid “the thing” because it always disappoints by not displaying the number that I expect to see according to my exercise and clean eating efforts. I receive comments all the time about how thin I am. I do appear thin, but the dreaded belly is a challenge in and of itself! LOL
I know that I need to incorporate weight training and interval training, blah blah blah… It will come. I am concentrating first on Cardio to reduce the fat (the extra skin is another story), but I will soon incorporate the weights. Clean eating is a constant for me.
I have decided that I will set a goal to complete a minimum of 30 miles this week (hiking, walking, jogalking, etc…). My normal exercise lately consists of hikes and walks. I haven’t been extremely consistent, but I have a goal to log those 30 miles this week.
Pandora Music and the MapMyHike app motivate and keep me company during my efforts. I love the hour or so spent “Getting it in”, relaxing my mind, and getting away from it all. It’s my time alone that is greatly needed to renew and refresh so that I can be all that I can be. 🙂
This is so true!
On my drive to work this morning I was thinking about all the things I thought I couldn’t do.
I couldn’t commit to eating a certain # of calories (since I had such sporadic success on Weight Watchers). Today I am eating my number every day and I fill full. Yes I do have to think more about my choices but I never feel deprived. If I make good choices I stick to it with ease.
I couldn’t POSSIBLY exercise everyday. Guess what? I can and I do! I feel amazing after a sweaty barre class or a kick-ass circuit combo at the gym.
I thought maybe I was destined to be flabby for life. But I’m seeing definition emerge in shoulders, ankles etc. and I realize I CAN have a toned body in time.
Then I realized there is a BIG difference between can’t/couldn’t and won’t/wouldn’t. We make…
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I had to share this ^^ for one, it made me teary eyed and nothing makes me teary eyed. Every day, when I’m dragging all 330 pounds of me to the track to run, I feel every part of this post. It’s another perspective, one that I needed to hear. Even if no one really feels this way, these are the words I will now hear when I’m running and I see other, seasoned, runners.
Instead of feeling like crap because they passed me on the track or because their paces are 5 million times faster than mine [rough estimation] — I’m going to feel awesome that I’m out there. I’m going to give myself kudos because I’m actually out there busting my butt every day.
This is yet another reason why blogging [and reading blogs] has been an instrumental part of my weight…
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Just Do it! This is what I have been saying to myself for motivation to get up and get out to exercise. Motivation has been a huge obstacle to my exercise consistency for a long time. There is always an excuse on my lips (the devil) trying to convince me that running, jogging, walking, weight training, yoga, or pilates can wait until “tomorrow”. Tomorrow rarely comes if I don’t overcome and distinguish the evil little devil playing with my determination to exercise.
Friends are great motivation. Get an exercise buddy or group to hold you accountable to your exercise schedule. That’s right, schedule your exercise time just like you schedule everything else in your day. Make it important! It is important.
Health Benefits of Exercise
Regular exercise can help protect you from heart disease and stroke, high blood pressure, noninsulin-dependent diabetes, obesity, back pain, osteoporosis, and can improve your mood and help you to better manage stress.
For the greatest overall health benefits, experts recommend that you do 20 to 30 minutes of aerobic activity three or more times a week and some type of muscle strengthening activity and stretching at least twice a week. However, if you are unable to do this level of activity, you can gain substantial health benefits by accumulating 30 minutes or more of moderate-intensity physical activity a day, at least five times a week.
If you have been inactive for a while, you may want to start with less strenuous activities such as walking or swimming at a comfortable pace. Beginning at a slow pace will allow you to become physically fit without straining your body. Once you are in better shape, you can gradually do more strenuous activity.
How Physical Activity Impacts Health
Regular physical activity that is performed on most days of the week reduces the risk of developing or dying from some of the leading causes of illness and death in the United States.
• Reduces the risk of dying prematurely.
• Reduces the risk of dying prematurely from heart disease.
• Reduces the risk of developing diabetes.
• Reduces the risk of developing high blood pressure.
• Helps reduce blood pressure in people who already have high blood pressure.
• Reduces the risk of developing colon cancer.
• Reduces feelings of depression and anxiety.
• Helps control weight.
• Helps build and maintain healthy bones, muscles, and joints.
• Helps older adults become stronger and better able to move about without falling.
• Promotes psychological well-being.
Specific Health Benefits of Exercise
Heart Disease and Stroke. Daily physical activity can help prevent heart disease and stroke by strengthening your heart muscle, lowering your blood pressure, raising your high-density lipoprotein (HDL) levels (good cholesterol) and lowering low-density lipoprotein (LDL) levels (bad cholesterol), improving blood flow, and increasing your heart’s working capacity.
High Blood Pressure. Regular physical activity can reduce blood pressure in those with high blood pressure levels. Physical activity also reduces body fatness, which is associated with high blood pressure.
Noninsulin-Dependent Diabetes. By reducing body fatness, physical activity can help to prevent and control this type of diabetes.
Obesity. Physical activity helps to reduce body fat by building or preserving muscle mass and improving the body’s ability to use calories. When physical activity is combined with proper nutrition, it can help control weight and prevent obesity, a major risk factor for many diseases.
Back Pain. By increasing muscle strength and endurance and improving flexibility and posture, regular exercise helps to prevent back pain.
Osteoporosis. Regular weight-bearing exercise promotes bone formation and may prevent many forms of bone loss associated with aging.
Psychological Effects. Regular physical activity can improve your mood and the way you feel about yourself. Researchers also have found that exercise is likely to reduce depression and anxiety and help you to better manage stress.
Millions of Americans suffer from illnesses that can be prevented or improved through regular physical activity.