Post by fiveoclock on Jan 20, 2014 21:52:43 GMT -5
I am an unfit mom, and I'm demotivated and in a rut.
I am 5'3" and 174 pounds. I have PCOS and have that oh-so-flattering PCOS tummy (42"). That is where I carry most of my weight. My PCOS is insulin resistant, too, so that puts me at a higher risk of heart disease and cancer.
I am ready to change my life. I'm only 34, so I have a whole lot of living ahead of me. My problem is that I don't know where to start.
I'm joining a gym tomorrow; I'm choosing a family YMCA over another athletic club so I can encourage my family to join, but I know the personal trainer sessions that I'll get with my membership are very basic (i.e. showing me how to use a treadmill).
I don't know where to start tomorrow. Can someone share with me a basic routine that would combine cardio, strength, and whatever else I'll need to do.
If you think I ought to visit another board for this type of info please let me know; I'm also open to suggestions if you have any.
Lastly, I have read that your board has suffered a loss recently. I was very sorry to hear, and ZB's family are in my thoughts.
I am a big fan of classes for someone new to the gym 'thing'. Most instructors will offer modifications to make them a good workout at any level. The added bonus of going to classes is that after you establish a routine by going a few times, you will develop buddies in the class who will give you a hard time if you don't show up. --> Built in accountability.
Class schedules can be a problem for some people, me included, in that case a 'regular' workout might make more sense. I'm sure others will chime in with some good resources. If you can swing it, paying a personal trainer to build a routine for you might give you confidence in what you are doing, but obviously that doesn't work with ever family's budget priorities.
I'm sure others will chime in soon (or tomorrow since it is late). Please keep coming back here. These ladies are super helpful and supportive, they totally rock.
I'd also start with a class at the gym. The instructors are usually super friendly and will provide modifications for beginners.
A lot of us are runners, but running isn't for everyone. If you want to give running a try couch to 5k (c25k) is a great program.
I'd also try and start small, you don't want to jump right into a program and get discouraged or injured. Walking is also a great place to start. I don't know where you live, but if it isn't too cold just spend some time walking with the kiddos.
I would encourage classes as well. It's a great way to get a good mix of exercise, and meet new people. Do you know what's offered at the gym you're going to go to?
Love of my life baby boy born 11/11. One and done not by choice; 3 years of TTC yielded 4 MMC and 2 CPs, through 4 IUIs and 2 IVFs. Focusing on making the world a better place instead...and running.
Post by katietornado on Jan 20, 2014 23:11:07 GMT -5
Start tracking what you eat. Everything that goes into your mouth. I like Myfitnesspal and SparkPeople. It can be really eye opening.
I don't know what your living situation is like (i.e. if you live with kids, husband, etc). In my house, it's just my husband and me, and he will eat anything, so I'm very fortunate that I can do whatever I want with our food/meals. I tossed all the junk food (we are literally incapable of keeping junk around...it doesn't last a day) a little while back, and have avoided buying more. If it's not in the house, you can't eat it.
Start meal planning. Every Friday I make a list of the week's lunches and dinners (breakfast is always the same: 6 egg whites, coffee with 1/4 cup milk, and Ezekiel bread with almond butter), and I make my grocery list based on that. If I have everything planned out, I won't let myself get too hungry or bored.
Don't let yourself get too hungry; you'll make bad decisions when you're too hungry! I know this from experience, unforch.
Feel free to PM me if you need grocery/meal planning or daily menu ideas.
You've received some great advice already but for what it's worth:
Track what you eat, and be 100% honest with yourself.
Try EVERYTHING at the gym, who knows what you will truly love until you give it a go. If it sucks, it's only a short time you've spent. 1 boxing class is not a life commitment.
Tell those around you that you are genuinely trying to lose weight, people are a great support and motivator.
If you get bored with a routine, change it. Don't get stuck in a rut. Been spinning a while but bored? Try another class. Or activity.
Set small goals, you will feel like it's more achievable.
Realise that this is not a diet, it's a lifestyle change. I don't know about everyone on this board, but I'm not on a diet. I simply have the fuel I need for what I'm doing.
Plan meals and don't keep junk in the house. Make it difficult to get to force you to question whether you really need it.
The food you do have: don't keep it out in sight. Fridge, cupboard, wherever. Visual reminders of food make you more likely to snack.
And stick around here, you are definitely in the right place.
You're in the right place! You've already gotten great advice, I just wanted to second the idea of trying a class if the schedules fit for you. If you're nervous about it, arrive early and talk to the instructor and let her know you're new,etc. Also, tracking calories can be a huge eye opener. Start with small changes all around to avoid burnout and/or getting injured or discouraged. Good luck, and stick around. This board is great and very supportive.
Post by libbygrl109 on Jan 21, 2014 7:54:32 GMT -5
No need to go to another board - you are very welcome here!
When you join your Y, check to see what other services it offers. I belong to my local Y, and it offers, for a fee, a set of sessions with a trainer to get you started (3 instead of 1), as well as access to a nutritionist and other things.
Don't be afraid to try anything. If a description for a certain class looks good, then go.
Everyone else covered what other stuff I was going to say.
Post by bostonmichelle on Jan 21, 2014 8:04:16 GMT -5
Welcome!
I agree with everyone else to start tracking what you are eating. It is definitely eye opening to see what you are eating and what you should be eating. I've been using myfitnesspal lately and it is a great simple tool.
I'm pretty sure when I joined one of my local Y's I got 3 free sessions and they were able to help me determine what to do for a routine.
At this point making a commitment to go there 2-3 times a week and walk on the treadmill for 30 minutes is an improvement and if that's all you can do, then do it. I've started running about 3-4 months ago and I'm finally feeling to be at the point of doing 4 workouts a week instead of 3, so don't push yourself and injure yourself. I used to dive in and start going to the gym 5 times a week and would burn out within 2 weeks because it was unsustainable for me.
One other thing you could do that is very eye-opening is to get a FitBit or other type of activity monitoring device. I really think they can help you increase your daily activity above and beyond formal exercise at a gym.
First off, congratulations on deciding to make a commitment towards a healthy lifestyle. That in itself if a huge step. I second PP's suggestions about starting with classes. What type of class you will enjoy will depend on your personality, etc. My personal favorite (and one that I found super easy to make adaptable to my changing fitness capabilities when pregnant) was Les Mills BodyPump. Not sure if the Y you are joining offers these classes, but mine does. I liked BodyPump because the music is fun and upbeat and you can lift as little or as much as you are capable of. That's just a personal favorite, though
Getting your family on board with healthy eating will be super important. Simple switches like switching to whole grain pastas vs white pastas, brown rice vs white rice, and noodle/pasta substitutes like spaghetti squash can make a difference. Eating healthy does not have to mean flavorless, boring meals so I encourage you to check out sites like Cookinglight.com to find some good options and inspirations for meal planning.
I think it is great you want to start working out, but with the insulin resistance, I think food should be your top priority. In particular, getting a handle on blood sugar regulation.
I agree that tracking your food needs to be a priority, also getting friends on MyFitnessPal is great because they will give you a little encouragement as you do things. One thing that a trainer at my gym told me when I was starting out was to try everything for 10 minutes. Even if I hate it at minute 2, keep going for 10 minutes. I hate the treadmill for the first 4 minutes I'm on it, I need to get a groove and settle in before I'm happy and comfortable.
You also want to check in with your doctor, make sure that he / she knows what your plans are and lets you know of any concerns before you get started. They also might be able to give you a referral to a nutritionist that will be covered under insurance to get a kick start on eating healthy.
This board is great, I'm a slow shuffler amongst some great runners and everyone has always been so helpful and motivational.
Post by lifetaketwo on Jan 21, 2014 10:33:51 GMT -5
Welcome!! I would ditto everyone else that said find out what you like. Try some classes, different cardio machines, and the pool and see which you enjoy. I'd start there. Don't worry about which is the hardest/most calorie burning exercise. I'd use your training session to come up with some sort or weigh routine. I always look and feel my best when lifting.
Post by bluedaisyus on Jan 21, 2014 10:37:18 GMT -5
I was also in a similar situation (and am definitely still working on it). I started with MFP and tracking what I was eating, which has been the most helpful thing for me. I started exercise with the c25k program last year and have continued with that through a group sponsored by my local running store, but it really depends on what you're interested in. If it's running there are plenty of free c25k apps out there, if it's classes see what's available at your Y, if it's weight training meet with a trainer to set up a routine. But really, truly, taking a good hard look at your eating habits and changing them will make the most difference.
Post by noisemaker2 on Jan 21, 2014 10:54:33 GMT -5
Welcome! You've gotten great advice above, so I'll just emphasize the two things I think are most important.
1: Track what you eat. Eating the right foods in the right amounts will make a huge difference. 2: Find an activity you enjoy, anything from walking, to dancing, to lifting weights. Start small and stick with it. You can grow from there.
Post by mrsjthompson on Jan 21, 2014 11:14:14 GMT -5
First, congratulations on taking positive steps. I also have PCOS issues, and I know from experience that you have to take some extra steps to get the stupid stubborn weight off. Incorporating weights into my workout routine seems to help my weight loss. Also, I echo what everyone says about tracking your food, but also pay attention to your carbs/protein/fat amounts. My doctor and nutritionist both suggested a lower carb diet over just cutting calories in general. Even with all of that I tend to only lose at most 1 lb/week, so just know that PCOS can make it harder. Keep with it. It will happen.
Welcome to the board! I don't know that I have much else to add, but good luck to you & please stick around. Starting with small steps really can add up to big changes.