Staying on track with exercise-- tips needed; can any of you help?

Hi Ericklein,
Starting is always a difficult step, the best thing I can offer is the use of a site called www.ultimateperformancecentre.com  It's free to join and really is very good.  There are no lies and they say it as it is.  They start from the beggining with training plans and focusing on what you want from your exercise.  Finding a goal that motivates you and finding the right mental approach.  It has worked wonders for me and I'm a different person, my body is slimmer, stronger, more flexible and above all, I am really enjoying my training periods.  I would advise every one to have a look and see what they have to offer.
Good luck and let me know how you got on.
Moxy

I started exercising before surgery during my pre-op diet pretty slowly (babysteps) to start, but I was fairly fit on surgery day. After surgery, I was on the treadmill the first day home from the hospital -- slowly, but on the treadmill. I really focused on walking during my 2 week recovery at home to develop good habits before I went back to work.

Tips:

1) Take 10 minute 'walk breaks' during the day - (I do half mile 3x). I spend a lot of time on the phone or in front of a computer.  I started this to help prevent bloodclots post-op, but it's generally good for my mental health anyway. 

2) I set incremental exercise goals like I'm going to increase my running interval by 30 seconds each rep today.

3) Work with a trainer - I work with a personal trainer 3x a week.  It's hard to skip the gym if it's going to cost money. My sessions are pre-paid and have a 24 hour cancellation requirement.

4) I don't beat myself if I miss a workout or a goal. I just don't make excuses, and I work harder the next time..

5) I Have a plan and a backup plan.  If I can't make it to the gym for cardio, I have my treadmill and my Wii for  step with a riser (Everlast makes the riser) or Zumba.

6) Have a 'stretch' goal -- a longer term challenging goal.  Mine is to do the Champions Mud Run in South Florida in November.  It's  K with obstacles. 

For me it's the WII Fit Plus, I don't feel like I'm working out. It's fun and the game keeps up with how much you have done and how many calories you burn. I talked with my doctor and he said it is great and that if it works for me to keep doing it, you can do diffrent things each time and not be board and your up moving.
Alicia Griggs

Fitness became a big part of my life before and after surgery.  Before surgery, I had decided that no matter what, I would help myself until the day came.  At that time I was simply walking.  Walking every day, or second day, and started with 1km and worked my way up to 5k before surgery.  I then registered for my certification in Fitness and Nutrition.  Now 142 lbs lost, the benefits of the pre and post exercise are very evident.  Skin sticks to muscle and it does not stick to fat.  So building muscle was the best thing.  My excess skin is minimal.  I am truly blessed.
The secret to is try different things, and to find that one exercise that suits you the best.  For me it's roller blading in the summer and cycling.  In the winter I love to ski, and recently joined a bowling league. 
I started a Fitness and Nutrition Accountability Group as well.  This group is for people who understand that being accountable to someone else is important.  They get paired up and communicate once a week to discuss the set "monthly goal".  The monthly goal can be anything that you want to achieve, whether it's going to exercise two or three times a week, or making a slight dietary change.  It's always a good thing when you hold yourself accountable, but even better if you can be accountable to someone else, or they to you. 
Be Healthy, Stay Fit!!

 I  too have heard great things about the Wii  fit  from members here -  how the game playing format  makes it  very easy to forget its exercise ! 

I used  to beat myself up with exercise  and get out there surrepetitiously feeling my spare tires and saying to myself   "  you're out here because U're  Fat  Gross  and Unacceptable ...  naturally  I didnt  give myself a happy exercise experience and as a result  rarely went back . 

Now I know better .   What I do  is tell myself I'm going out there for my HEAD .. for my SANITY  and Mental Happiness    .  I also have a LIMITED  goal ... so  I HAVE to  get up , put on my workout clothes ,  put on my walkman and sneakers and socks ...   and windbreaker and keys  and sunscreen... and  make myself  go a few blocks  whether its running or walking or blading ...  

THEN I  can  turn around .   The idea  is .. if I'm not enjoying myself at that point ...  for WHATEVER reason ..   I TURN AROUND  .   Because I MUST give myself a positive exercise experience  every time out .   Its NOT  about torturing myself !  

But honestly ,  almost all of the time I keep going because once I get out there and past that initial difficult  1/4  mile its FUN  .... 

Since I gave myself permission to come home if I'm not enjoying it ..  and required exercise to be fun ..  I do it a lot more  .  I also  have a much more positive association with it ..  like its a reward  not a chore .  I also tend to take advantage of mini- exercise opportunities   like taking the stairs  at work  or parking far away  in the lot when  shopping - just because  of that positive asociation too .  

Exercise  gives me a spring in my step -  allows me to walk  with confidence  with my head held high -  puts me in a much better mood  to deal with  the trials of work and life in general .  And  knowing I look good never hurts either   . 

I DID  find that  skin springs back  much better when  exercise is incorporated as part of the weight loss  ...  one of the things Ive  really enjoyed since my surgery is  setting up a free home gym from  the  exercise equipment I found out by  the curb .  

A lot of this stuff is actually SUPER helpful !    I particularly love my  ABLOUNGE  which  works  the  ab muscles in the most amazing  and easy way ....    my rower , which really helps  my posture  and pulling in the excess skin  from my  arms  and " bra overhang :" side area    and  my  treadmill  which is really  useful when its either too hot or  too cold or too wet to walk outside   (  or I just cant leave  for  work or family reasons ) .   Im  still  searching for one of those side-to side swingy  thingies ... that work  the  side core muscles .  

How do I  keep  going ?   I put on a bikini !    That shows me  where I need to improve  ....  it also  helps  to fit into my skinny jeans  and slinky  dresses occasionally   

Definitely start slow and build your way up gradually.  Also, pick an activity or sport that you enjoy so that you're more likely to stick with it.  I try to do some form of physical activity everyday.  It doesn't have to be an official workout.  On my off-workout days, I walk around the lake in my complex for about 30 minutes.  Little things like this add up and make a difference in the long run.

I am 7 yrs post op. I have never done as much exercise as I have since getting a fitbit pedometer. It truly made me see how sedentary my job and life were.

Also my job has a Health program with rewards based on points earned. One of the things to earn points is to do 10,000 steps four days a week, they even sent us pedometers (mine went in the wash by accident).

When I got to the first prize possible in the program I won a $150 gift card, which I used for the fitbit.

Now I walk almost everyday to get at least 10,000 steps in. My lunch hour I walk. In addition I park far and do a ton of other things to get steps in.  I broke my plateau and am dpwn 10.1 lbs since starting the 10,000 steps on 4/26 and am now only 7.7 lbs from goal.

There is alot of great advice here. I'm glad I looked at this post, thanks!

*Set goals. Start slow.
*Walk, walk, walk. Then, as you're more fit run for 10 minutes, then walk for 10, run for 10...50    minutes total. Use 5 lb hand weights & do curls while walking.
*Park in the spot farthest away from the store/where ever you're going
*If you're a sitter (work wise or other) sit no longer than 50 minutes at a time. 50 sit/10 walk
*Hand weights in the kitchen, living room, office, etc. Use them during your 10 min walk break
*GOOD sneakers...walking, running, or exercising you need appropriate support, if your feet hurt you're less likely to stick with a program
*Ride a recumbent bike. It's more comfortable than a stationary. Ride your bike during your favorite TV show...that's 1/2 hr to an hour each session! Great cardio workout
*Get a dog walking pal & commit to 2 short walks (2 miles) & 3 long walks (4+ miles) each week

I am currently having to change the way I have been doing things and to be honest i hate it. I was going to the gym 2x a day and doing spinning classes 2x a week and alot of wieght training....and loving it sooo much ! But due to losing my job and a substancial amount of income in my household I cannot afford the luxury. I have been doing alot of walking/jogging and i am using a big bottle of bleach as a weight for my arms and trying to stay active with what I have at home. I hope to be back to work in Aug. so I will be back @ the gym. I am finding that when I need to go the most I cannot afford the expense. I know i am doing what i can but it is really differant and i feel like a cow.I just cannot wait to get back at it again. Any pointers to keep me inspired would be great !