Fitness Challenge - September 22

Good morning LW's!! Can you believe its fall already?? Jeesh...

You are half way through your fitness week!! Whoo hoo...How are you all doing? What is your plan today? 

Here's a daily challenge: 

List the 3 top reasons why we SKIP exercise. Then provide a solution to the reason.

Here's mine, duplications welcome but would love to see variety in the answers if we come up with same reasons...

1. Too much to do each day. Solution = arrange the schedule to squeeze in some fitness time. In the morning, afternoon, or evening. Which ever is best for you!! Also, fitness does NOT have to be 'consecutive' time spent...10 min here...15 min there...

2.  I am too tired to exercise daily.  Solution = just move. Moving around is better than sitting doing nothing. Most of us are very busy people and we take time to rest. BUT...a few minutes can be carved out to get a quick walk up and down the stairs a few reps, walk around the block or take the dog for a walk.

3.  I don't LIKE to exercise. Solution = find something you like to do. Fitness does not have to be sweaty hard core reps in the gym or hard core cardio. Movement through activity that raises your heart rate from sedentary beats IS GOOD!! If you enjoy walking the dog casually, put on some ankle or wrist weights. Put a backpack on you or the doggie and carry some water. Put some music you love on your ipod/mp3, lace up the sneaks...and take doggy for a walk! I promise that you will get great benefits from that!! 

So....I kind of took some easy ones but left a lot (that I have used and more) out there for you to tackle.

My plan today is after writing my answers to my own challenge (damned me..) I will grab some weights today and sit on the stability ball and do some arms and chest today. Nothing too hard since I am still recovering BUT I can still do some small reps while sitting. I will also take a few reps up and down the stairs to raise my heart rate a bit. Let's see if that works today...

What about you?? 

Have a great hump day!! 

Hi Diana,
  But first, can you tell us how work went?  How are you feeling?

Good challenge!
I took Shelby for another longer run (same length as yesterday).  She's getting better about not trying to go sniff the other doggies as we run together - she used to be great about staying at heel in running, but since we're out of practice, she's having to learn.  I'm so lucky to have such a smart doggie!

On to the excuses/solutions...

I skip exercise most often because:

1.  I want to sabotage my health and weight-loss.

I have some issues with losing weight - some of the attention can feel, well, dangerous.  So I have a history of sabotaging my weight loss once I get past a certain point (usually about 5 lbs behind my current weight.) I've moved past this so far, and am 2 lbs away from my smallest adult weight ever.  I'm praying that as I experience safety and smallness together, some of my fears will go away.  
 
2.  I am scared of having people watch my fat body as it jiggles through exercise.

My body isn't fat anymore!  And I just recovered a pair of adorable capri running pants that look amazing on me.  Yes, I said it!  They're almost too big (they're an XL, and I could probably use a M) but I can still wear them because they're lycra and expected to stretch.  Once they're legitimately too big, I'm heading over to Lululemon for some flattering workout gear.  This feels worth the investment because a.) I work out often and b.) #2 on this list.  

3.  I am too tired to get up early enough today.  
At this point, I'm only exercising for 1/2 hour.  There is always time in my day for 1/2 hour of exercise, especially since the exercise gives me more energy for the day.  The "too tired" excuse is, quite simply, too tired.  ;)

You are so sweet!!! Ok, work went well...energy level moderate...brain cells did not come with...so I was there in body and spirit!!  spent most of the day sorting through emails and trying to get a 'sitting' routine down since sitting still hurts. I took tylenol only 2 times and didn't even need to use the heating pad. I brought my donut cushion and all....Today is much better. My group is so sweet...they are always checking up on me throughout the day....

Ok...back to the ??'s....

#1...NICE!!! This is something that we all struggle with. If you don't believe me, remember the day you posted on "is this the end??" post. We all second guess ourselves and I think subconsciously undermine our efforts. We just have to knock off that doubting devil and push through!! 

#2...Body image is so much a factor too! I think that sometimes too and to be honest, those who are there to workout...are just trying to survive the damned thing and are not paying attention to anyone in the gym except them...

#3...This is a good one too. I wake up at 3:45 am just to start getting ready to hit the 1hr commute @ 5am to be at work by 6am. I leave work @ 5pm and am home by 6pm. So morning workouts...hell no. BUT...just as you said, I can get in a 1/2 if I put effort into it...and make that committment

GREAT RESPONSE!!! 

I started training for my next 5K this morning. So I ran 1.5miles, walked 1.5 miles. I must have gone crazy in the beginning or ran a little further because I still finished in about 31 minutes. I have such a hard time pacing myself.

Today is also my 6 month check up. I'll be working out (called a micro-fit test) with the exercise specialist. This is only a half hour I think.

1. I hear so many people simply say "I don't feel like it"
The first couple of weeks are tough. Period. But after that, you will feel like it and you will feel crappy if you don't work out.

Sounds like training kicked off pretty good!! How did the check up go? 

#1...I suffer from the "i don't feel like it" syndrome too! Worse is my workout buddy...my dear hubby! We try to hold each other accountable and usually end up thanking each other when we force ourselves to go to the gym or out for a walk/run/etc.

Like the shoe company says....."JUST DO IT"....

Hmmm.....well today is my rest day, but I actually had to resist the urge to exercise. Weird.

I think these are some reasons.

1. Depression - I don't think this is really one of my reasons, but I know it really affects a lot of people especially coming into the fall season and lack of sunlight. I think sometimes people think they should feel so much better (happier) because they lost weight when they are actually clinically depressed and need meds. SOLUTION: POP THOSE PILLS IF YOU NEED THEM!

2. Don't Need To -- I think sometimes people who have had weight loss surgery just get in the mindset that they are losing fine without all that exercise! Studies actually show that those who are dieting lost just as much weight as those who are dieting AND exercising. So it's true, to lose weight you "don't need to" exercise, but to be your healthiest you need to! SOLUTION: ASK YOURSELF -- DO YOU WANT TO BE HEALTHY OR JUST THIN?

3. Time - I use this excuse sometimes. Then, I think about how much time I spend on the couch with my computer in my lap and count the minutes of TV I watch each week and I realize that I do have the time. I just choose to do other things with it sometimes. SOLUTION: GO A FEW DAYS LIMITING YOURSELF TO ONE HOUR OF TV AND ONE HOUR OF INTERNET, THEN SEE IF YOU FIND TIME.

Good question, Diana! It really helps to think some of these things through.

I totally get the resisting the rest. This recovery crap is killing me...lol

#1 is a tough one because of the symptoms and diagnosis of depression. Everyone differs who is diagnosed. Seeking professional medical help is right!! Studies have shown that the endorphines released during physical activities can help combat depression. But if one is in the pit how do they get out? Support of family and friends is critical....

#2...I like this one!! You're solution speaks for itself!! 

#3...Ha...I am always trying to use this one. But then I find myself watching an hour of tv or even worse....on FACEBOOK forever farmin or on OH.....aahhhem....I'm moving on....LOL 

Thanks for the GREAT RESPONSES!!! Awesome!! 

Walking 9,332 steps and 60 push-ups.

1. Problem. I usually like to walk every hour or so at work but when I get hauled into a meeting, there goes my walking time. Potential solution. Weasel my way out of meetings when possible...no that won't work for long. I need a job. lol  Hope that meetings don't last too long and make up for the lost walking the next day.

2. Problem. Adverse weather. Solution. Read the weather report before I get dressed in the mornings so I'll wear the right clothes and outerwear if needed. 100 degree heat and high humidity...just do it. Ugh! 3 feet of snow...wear snow boots and call maintenance to clear a path.

3. Problem.  I can only think of 2 problems!
   

Gina...you so inspire me with your steps and pushups!! Great job today....

#1....I hate meetings and can see how that puts a real damper in the routine. Um, I guess we can always invite the boss on our walks  see if that works too....tee hee hee

#2....Ugh, weather is a big one. Like your response...JUST DO IT. ps - watch the weather report and then double check to see if he or she is right by looking out the window...they are known for 'unpredictable' reports...lol

#3....eh...we'll think of something later

hope you had a great day!! 

Drive by because my WLS group will be here in 20 minutes.  I'll try to come back and read the questions.

Exercise today - 90 minutes of walking

Downloaded Couch 2 5K on my iPhone.  Will email my ankle surgeon to see if I can start jogging and if I can do any harm by doing it.