Lordy I got some ?'s AGAIN...

Good pm all, Seems like I'm gettin' on here in the pm w/ ?'s I think of during the day while the buggas and I are soaking it up outside. I running around the yard like a kid and splashing in the pool! 1) Do you lift free weights? If so, please share the lb, the reps and the type(s) of exercises you do. I am interested in toning my arms a bit more specifically oh and thighs too. 2) Crunches/sit ups? Which is better? How many? Number of reps? 3) Stretches/squats? How many? Number of reps? Types? 4) Walking? I do 2-4 miles 3x's a week. What is your regimen? I do NOT have a treadmill and do not attend a gym. My neighborhood has hills etc. What is your take on this? 5) Spring/Summer/warmer weather dishes that are easy to make yet healthy and nutritious? Ok that does it for THIS pm! I am excited to hear from others! Ooooooh I hear thunder too. I thunderstorms! WAHOOOOOOOOO! Kat

I would suggest going to the library and checking on some workout type books. Might give you good ideas for using weights. I highly recommend a stability ball. Plus the girls can have fun with it too. Not just fun for mommy! 1) Do you lift free weights? Some. I go to a gym and use the weight machines but I do some dumbell curls and tricep curls. 2) Crunches/sit ups? I do a number of different things. A number of them pilates type exercises. a. I lay on back with legs straight up in the air over hips and then lift hips off the ground. b. I do criss crosses which putting arms under shoulders and raising them and then with knees bent... touching left elbow to right knee and then right elbow to left knee and so on. But while doing those you straighen the other leg a bit and then pull that knee in while pushing the other one out to do the other elbow. Hope that makes sense. c. I do hovers which are having your body straight face down and then raising yourself up on forearms and toes with hands somewhat clasped and elbows about 6-10 inches apart. Hold for a count of 25. d. A stability ball is great. You can sit on it and do crunches. I love our SB. 3) Stretches/squats? I do stretch but I use a piece of gym equipment for it. I do wall squats using the stability ball. Put the stability very low on your back with you feet flat and then roll it down the wall until you are in squat position. Then roll back up and straightening legs. Then back down. You want to keep your knees about 6 inches apart all while doing it. Walking lunges are great for thighs. Walk taking a big stride and then raise the rear knee towards the ground and then raise back up and take another step and do the other leg. 4) Walking? I think walking is fine. If it gets "too" easy for you... you can work on increasing speed OR distance Or find a hillier place to walk. I mix my cardio up. I do the cycle, treadmill or stepper at the gym. At lunch I do 3 laps around the office parking lot which takes about 20 minutes. It is a conversative pace since I don't want to get all sweaty to go back inside to my desk. Breaks up the day and is good for the spirit. 5) Spring/Summer/warmer weather dishes that are easy to make yet healthy and nutritious? We've been grilling quite a bit. We buy some of the Mrs Dash marinades. They had no added salt which is awesome and they are very tasty. We do chicken, steak, whatever. We also grilled zucchini last weekend and that was great with a bit of salt, pepper and olive oil. Yumm. I like making a chicken salad with poached chicken and your mayo of choice and then putting in some toasted walnuts (just lightly toasted the pieces in a dry pan) and some of the pineapple tibits in the can from Dole (no sugar added of course). Tropical, light and refreshing. We like to do things like chefs salads or slice cold marinaded leftovers on top.

My exercise is walking, at a clip (practically dragged by the dog ). My goal is to prespire and get my heart rate up to at least 140, so I, like Kathy, don't power walk at work, only after. My big excitement now is hiking. We live on the edge of the National Forest and so have lots of opportunities. It certainly works out different muscles from normal walking. Weather permitting I hike or walk at least 3 miles every day. I've been havin' the itch to jog lately, and even bought some trail running shoes! I used to love cooking, but rarely do now. The kids are big enough to fend for themselves and my nose doesn't allow many meats to pass, so I eat mostly refrigerated foods--yogurt, cottage cheese, luncheon meat, salads. I can't imagine working, trying to please my nose and stomach AND having to cook for a family. Hope some of the younger gals have meal ideas for you! Lois

Hiya Kat- I'm going to give you a link I used when I first started weightlifting in 2003. I lost 33 pounds that year. Of course I gained it back and more (pregnancy), but should I be approved for surgery soon I will definately be back reading her website: Krista Smash's Women's Weight Training- http://www.stumptuous.com/cms/index.php She was an inspiration to me.

Ack- I forgot to mention that in addition to the weightlifting, I also walked 2 miles 5 days a week and water jogged. I loved water jogging-- it was easy on my joints and since I love to swim, I never got bored. I would go to the lap pool at my campus and run laps in the water. Back and forth, back and forth...I was still heavy at the end of the year (192 @ 4' 11.5") but damn, my legs and thighs looked great!

Hi Kat, I'll start right off with a disclaimer... I'm NOT a good exerciser! That is the ONE thing I KNOW I could do better through this whole process. Free weights and arm toning: thanks to the great guys at CJW sports medicine where I had physical therapy for 4 months for my shoulder, I'm doing these still. I use 8-10 pound weights, one in each hand, and lift for 3 sets of 10. Go slow and try different directions to work the various muscles in the arms. Crunches/situps: I do crunches but I'm with Kathy and feel the ball works great, plus it's fun! Stretches/squats: Yes, I stretch too. According to PT guys, warm up BEFORE exercising and stretch AFTER to avoid muscle damage. Leg lifts, sideways laying down, and toe touches... that kind of thing. I don't do squats cause my knees aren't that good yet. Too much damage from abusing them with my excess weight. Walking: This is where I NEED help. I get too bored and have no one to walk with Food: OK, here's where I have fun. Kathy has some great suggestions, by the way. I also love grilling and use sugar free marinades (bariatriceating.com has some great ones!) CAREFUL about grilling too long, however, 'cause the dry meat does not go down very well. My new thing for spring/summer are salads with fruit and cheese: cheddar cubes with grapes and apples... mozzerella cubes (cut the string cheese) with strawberries and melon. GREAT for traveling too! The new McDonald's salads are pretty good. I eat half of one at a time. I especially love the Asian chicken salad. I was a little worried about the orange sauce on the chicken, but it went down fine! I also love to go through recipes online... google WLS recipes and you'll get lots of ideas. ~~Hugs~~ Tammy

Kat it is great to see you taking such an interest like this . Here is my reply . 1) Do you lift free weights? If so, please share the lb, the reps and the type(s) of exercises you do. I am interested in toning my arms a bit more specifically oh and thighs too. I would recomend to start out slow . Get some 5 lb , 10 , and 20 lb weights . Start with the 5 lb first . I would go out and get this book . It is called WOMENS STRENTH TRAINING ANATOMY . By Frederic Delavier . It will guide you on what areas, what type of weights .. etc .. I swear by it . 2) Crunches/sit ups? Which is better? How many? Number of reps? Get an Exersise Ball .. Lay over it back side down . Do your crunches here . This takes some pressure off the spine . I do 100 a day . Start slow. 3) Stretches/squats? How many? Number of reps? Types? Refer to the book .. this will give you how many .. and how .. 4) Walking? I do 2-4 miles 3x's a week. What is your regimen? I do NOT have a treadmill and do not attend a gym. My neighborhood has hills etc. What is your take on this? You do not have to do a marathon to get a good cardio work out from walking . Keep it brisk and with some incline .. neighbor hood walks rock ! 5) Spring/Summer/warmer weather dishes that are easy to make yet healthy and nutritious? Salads with Chicken .. nuts and berries .. this is my summer dish .