BDS: Day 9 (August 19-21)

[mare]

Good job on thinking about your thinking and time everyone.

We've got one more topic to stretch through the weekend - EXERCISE. Like a coach, this is non-negotiable.

Anyone still resisting/needing a coach? If so, please post here and get that piece moving!

Because our last topic was on time, I am going to save myself some so I can get to bed. I have a 3h12m run on tomorrow's morning agenda (fwiw, I started in 2003 w/ C25k at 1 minute at a time) and need some extra sleep. Here's the post from a prior round that has the important bits -

Now that you've got a better understanding of where your time is going, it's time to plan in for another important piece - Exercise.

The book has stats for why this matters that I will not repeat here but they are convincing.

Instead, I'll reiterate that it is important to find something that you like and is feasible. If you have not been exercising regularly of late, start slowly. Just like we aren't already dieting, do not read this and then go run a 5k if you are not already a runner. If you hate waking in the mornings, do not try to start getting up 1-2 hours sooner. You may need to learn to get up a bit earlier to fit this in, but as yesterday's task taught us, there is likely a way to find a compromise. If right now you need 2 hours in the morning, move some of those tasks to the evening before and book in exercise.

In addition to finding something you like, make sure it is realistic. I am an extreme morning person and even though a great yoga teacher has a class on Wednesday nights, I never go because it ends past my bedtime. Therefore, I do not count on that workout to happen and instead plan for early ones when I am brighter. However, I have also learned that I am capable of getting in a midday run if I just shut up and go. So my thoughts (I only run in the morning) are not always true (that should sound familiar as well.)

At my highest weight,  I started with joining Curves. It was doable, social, and not intimidating (all women).

The book doesn't explicitly say this, but I think having a plan A and a plan B is a good idea too.

So let's hear about you and your fitness notions plus the credits of yesterday.

[lumberjack55]

Mare, I admire your discipline so much!

Exercise has been an important (and non-negotiable) part of my life for many years, starting as a runner back in the '80s. Nowadays I ride a stationary bike every morning, walk sometimes (when my knee is up to it), and do my PT exercises for my knee and shoulder. Once my knee is a bit stronger (and I retire), I'll add walking back to my routine.

Credits for today:
Read ARC
Ate seated and mindfully
Took a nap when I needed to
Resisted chocolate at work (that I brought in!) -- I used Jaya's technique and talked back to it.

I was reading yesterday's thread and I'm so impressed with the quality of the discussion.

[fitin14]

exercise is couch potato level with me but that is fine, gotta start somewhere. so yoga for complete beginners 20 min per day and treadmill 15 to 20 min at least 2 times per week plus whatever extra I can get in like getting off the bus early, taking stairs instead of elevator etc. 

this is the hardest for me. I hate exercise, I loathe sweating and feeling sore the next day and yet I need to get stronger and get my digestion going well so I know I have to do this. 

[jonik]

I started running about 12 years ago and it was part of the reason I was able to lose weight then. As the distances got longer (about 25 miles a week--long for me, but not for many here ) I started fooling myself into thinking I could out-run my lack of a food plan. I believed running allowed me to eat "whatever". As I got older the running became more difficult but I kept eating.
When I started Beck (about 18 months ago) I had a talk with myself regarding my exercise plan. I was honest that I always had BIG exercise plans and ate accordingly. In reality, I never completed the plan because it was just too much. And, it only included running. Maybe a bike ride now and then but overall I was one-dimensional.
So I backed down my runs to about 3 miles 3 times a week. I added the goal of 10K steps per day (average) and I do DVD yoga 3 times a week. I have been working on getting back into strength training and today I bought a kettle bell and did a routine on Youtube.
My point? A good plan is no-good unless it can be sustained. I am so inspired by the "extreme" exercisers here but know I will not be one of them; that's OK. I pre-plan my exercise for the week and 99% of the time I follow it.

Credits for today
*Read cards
*Ate per plan
*Sat and ate mindfully
*Checked in here (and under the tent)
*10K steps
*Kettle bell routine done for the 1st time
*When I wanted a snack at work I reminded myself what is more important

[meeshers]

I discussed this with my coach the other day. I'm more likely to fail if I try to change too much at one time and really want to focus on the food aspect. I need to seriously consider how to make this adjustment.

I belong to a gym, and go as often as I'm able - it's probably been a month or so since I've been there, though. My only realistic option is to go on the days I work from home, in between end of work and picking up Jessica. I tried either getting up early to go in the morning or after Jessica goes to bed, and those just weren't sustainable long term, especially with my increased workload, when I work more late nights. And nights like tonight happen and are unpredictable - Ron's not home from work yet, so I couldn't go even if I wanted to.

I wish Jessica liked going for walks - that's the easiest and most realistic activity I could do - but she doesn't, or not far anyway. I am more active with her, but it's not intentional exercise.

I feel like I sound like I'm making excuses. I just know what I've tried and hasn't worked, so I need to figure out what can work. This was so much easier pre-Jessica!!

[rhubarbarian]

I am someone who has for many years used every excuse to resist regular exercise. But I discovered a YouTube video that I'm using to reorient my thinking. It's only about 10 minutes long, but very powerful. I highly recommend it.

Search for 23 1/2 hours by Dr. Mike Evans.

[lindabee]

This is a challenge for me. I used to be a avid walker about 4 to 5 miles 4 or more times a week. Then I was sidelined due to a medical issue and I could not get my walking mojo back. I do walk daily but it's usually with the dog. On weekends I might do a mile or so I guess that's something.

I am going to check out that video rhubarbarian

[bunnysocks]

I've been thinking about this aspect of my life for a few weeks. Failing to have a Plan B is my biggest problem...next to failing to follow through with Plan A. So, yesterday I came up with three options to be active and told myself that one of them had to happen. It was raining in the morning so a.m. walk derailed. Couldn't walk at lunch time due to work snafu. Ended up mowing the back yard after dinner (my usual relax time) in 90% humidity. I must remember how accomplished I felt by following through with my commitment. I talked to my coach yesterday about how I really liked water aerobics years ago and would consider early morning classes before work...but, I feel like I can't afford the YMCA. We brainstormed ways that I could possibly find the money so I'm seriously considering this option. Finally, we have a workout room at work. I just need to go through a small safety spiel to gain access to the cardio and weight equipment. I have an appointment to do so.

Today's exercise options are: walk at lunchtime at a nearby park; walk at the nature preserve on the way home, walk the neighborhood after dinner.

Lots of credits yesterday.

[karla24]

Good morning from Germany!

I am using my second coffee of the morning on a "just household, no appointments, no 'paid' work"-Friday to finally check in in writing again.

I have a coach but have come to realize that she is very short on time. So, if anybody else is also looking for some additional support and would not be bothered by European time (my 12 pm noon is New York's 6 am), please shout out - I have email and Whatsapp on my cell and am usually able to access it except when I am working (part-time) but would prefer not to text, because of international phone charges. I have free calling to landline phones in the US though.

The "sit yo ass down" thing is going well though I have come to realize that I eat whatever pieces of apple I am not putting into my son's lunch box in the kitchen and my traditional after-therapy roll with tartar at Hannover central station standing up. Am working on that.

I do have two days where I am running around most of the day. Generally, time tends to not be an issue on the other days but my time management could use some improvement - i.e. if I know that I don't have anything concrete in the morning, I might get lost somewhere in the house, on the Internet, just not doing anything. This has gotten much better with therapy and addressing a depression I didn't know I had, and I am working on my procrastination habit.

Exercise: I joined a gym last November and although enthusiasm has come and gone in spurts, I try to go regularly. I skipped it for a while because of an injured knee. I have come to realize that the knee will always be iffy and I will have to learn to work around it. I looked at a different gym the other day which has a highly electronified pretty circle of machines and which has physical therapists on the floor, but which is also much more expensive, only offers two different circles plus another series of wooden constructions to work on back, joints and muscles, all of which I could use, and no "free" cardio. Am still thinking whether it makes sense to give up my current gym, where I could use studios in other cities also and which offers a Pilates class I like and which lets me choose what to do, but doesn't really have highly qualified trainers. I also started horseback riding lessons earlier this year, which has been both additional exercise and a boost to get myself to the gym more. In the first weeks, I was exhausted after I had just cleaned and saddled the horse.

Credits:
- for the first time, used the "use our facilities in any town" feature of my current gym to exercise in a different city when I needed to kill time before my therapy appointment
- have been eating very cleanly, watching portion sizes AND journaling
- completely cut out the nightly after dinner caloric junk fest
-> am down a whole kilo / 2 lbs alredy
- paying attention to hunger signals so I don't eat when I am not hungry but don't let myself get too hungry either
- had a couple of occasions where I wanted to grab a cookie or chocolate but didn't because I realized that I would just eat because I was upset and frustrated
- have resisted buying my trigger foods
- have increased the intensity (speed or length or both) of the walks with my dog
- brought a carrot in addition to an apple when I went to a soccer match with my son, so I had an almost healthy lunch after I got a roll with salmon, no mayo
- generally buying and bringing healthier options so I wouldn't have to rely on junk bought on the run
- started doing this a while ago and am keeping it up : I don't eat regular fruity yoghurt any more. I buy lots of plain LF yoghurt or Skyr (the Icelandic kind, lower fat, higher protein) and mix it with either fresh /frozen fruit OR I take half of an organic fruit yoghurt and mix half a serving with about as much of the plain yoghurt - it is still sweet enough that way, but now actually tastes better to me.


Thankfully, most of my kids' treats (which they eat in very sensible portions 95 % of the time, so no need to institute new rules there) are not my trigger foods. I have to watch the chips and the Gummibears and haven't decided what to do with them. Right now, I can look them in the eye and tell them that they aren't tempting me. I do know that the point of that chapter isn't just about "right now" though.

I think this covers most of the topics that I didn't post to
Now back to the housework grind...

I wish all of us a nice weekend!

[Tinkamom]

I just started back getting up earlier (as per Day 8) and taking the new 5 1/2 month-old puppy for a walk in the morning before I get ready for work.

We walk about a mile and it sets me up for the possibility of making 10K steps.

I had to start with a modest goal of walking 10K steps at least 3X a week.

I did that for the 3rd time yesterday, so I've achieved my goal this week.

My spontaneous exercise is using the stairs the majority of the time to get to my 4th floor office. I have to down to the other floors several times a day, so it's not just the one time in the morning.

Credits for yesterday:

1. Read my ARCs twice
2. Read my other response cards
3. I e-mailed my coach
4. I ate slowly and mindfully at dinner & when I ate my after-dinner snack
5. Realized that I was not eating slowly and mindfully at breakfast and lunch - very busy at work and could not stop working while eating
6. Made 10K steps
7. Ignored the open bag of pretzels in the communal office
8. E-mailed my coach
9. Said "yes: when a neighbor asked if I wanted to walk at 8PM
10. Did not let the stress of a busy workday get me off track

[coffeequeen63]

Great job on all the credits, everyone! Sounds like some good changes are happening!

I've been focusing on walking and getting in at least 10,000 steps which usually includes walking my dog. I joined a Stepbet challenge (which ends on Sunday) and that has motivated me to hit some higher goals also. Over the summer, I did more hiking with my DD who was home from college and I loved that. But the long and short of that is that I like being outdoors to walk. I really need a plan B for winter because that's what tripped me up last year. I really hate the treadmill even with distractions, so I think I need to look into some classes at the Y. I also really want to do more strength training. So for now, I will keep focusing on walking, but will start to add in some strength exercises and maybe check out a yoga class or Zumba at the Y. Oh and for me? If I don't exercise in the morning it doesn't happen. I'm toast by 4 pm. So I really have to have some sort of plan.

[sunmoonstars]

I started a modified version of one of my old favorites, Body for Life. Modified in that I don't fill out one of those detailed worksheets and use a stopwatch in between sets. Also thanks to MFP and the like it is much easier to count calories as opposed to just portions these days.

[cinderella333]

Well this is by far my least favorite non negotiable. I struggle the most with exercise. I have an exercise buddy so when she is available we walk 4 miles daily. But if she's not I find a million excuses not to go by myself. I know it's a mind change thing. And I have struggled with this for years. I like the idea of a plan a and plan b. So I think I will work on adding some quick exercise I can do every morning like push ups and sit ups. Then I can accomplish something every day and work on building in that.

[sarahsota]

I finally have this exercise thing fit into my day while I'm working. During my summers off I go and lift weights 3x a week, but during the school year, the hours are awful and I don't get there.

Sooo...I started DVR'ing my old intense workout show from years ago called Body Electric. It's 25 minutes of intense muscle workouts and I do it everyday right after I get home from work. So far, I haven't missed a day and this is my 3rd week in. I'm actually very proud of myself because usually during the school year, all exercise (except walking) falls by the wayside.

So that's a big credit I write down everyday.
Still working on eating slowly and mindfully everyday
I'm contacting my coach everyday
I'm reading my ARC's 2 or 3 times a day, especially after dinner.

[Deleted]

Hi all. Exercise has always been part of my life, but I am committing to being more intentional and more sweaty about it. I need to push myself more in this area. To that end, I have begun training for a half marathon (first one since 2013) and am doing a 50 day strength training challenge.

I have to be careful to keep my fitness goals and my weight goals separate for two reasons - 1) I easily slip into overeating because I worked out and 2) If I tie them together, when one slips, so the other follows. This one is super important for me.

Anyway, yesterday's credits:

1. Healthy breakfast.
2. Healthy lunch.
3. Lots of steps
4. Lots of water
5. Split two appetizers at happy hour with a friend (you may know her as Becca )
6. Shook off some self-doubt during the day to keep focused ahead
7. Lots of fruits and veg.
8. Got a big project done at work, which freed up some head space.
9. ARCs
10. Ate sitting down.

Goals for this weekend, beckwise: Mindful eating despite a few big events, eating sitting down, checking in with my coach, running twice.

[lani]

I am a person who likes to exercise.  No, really.  My dad was very sporty and we kids were always active.  A health condition in 1996 prompted me to get regular and serious about exercise.  I have worked out daily (unless ill) since then.

I am retired, so I have the time, and have a basement gym in the house.  I don't have the challenges a lot of you do, and I'm feeling lucky about that!  Also, the weather here is not a barrier to walking outside most of the time.

I could get more spontaneous exercise.  Once my planned workout is done, I lean towards lethargy.  I will try to get out of the chair more often and use the stairs more.

Credits for 8/18:

Read ARC
Read other Response Cards
Read this chapter
Read and posted here
Worked out
Meditated
Didn't eat past fullness
Ate sitting.

I have to say, the board has been so supportive, insightful and helpful to my fellow coaches, I haven't had to do any coaching since we introduced ourselves!  I have also gotten what I need from reading everyone's posts.  (Hi, coaches)

[gladiola1127]

I'm a person who likes to exercise. Really. I don't even think I'll post later saying this is harder than I thought! I don't always love getting up at 520am, but it's my routine and that's that. I do a bootcamp class twice a week, spin class or short run once a week, and at least another round of strength training. I walk a lot. Rare that I don't hit 10 or 12k steps at least.

So. What I really want to do is get back into running. So I've signed up for a 10k in October to push me back into that groove. I'm going to create a training calendar later today.

And yoga. I need to do it more regularly or I end up inevitably crippled or sore or both. Too old not to do this. My starting goal wil be once a week.

Credits: read ARCs, logged all my food for the day, 19k steps yesterday!, seeing small but definite improvements in eating slowly especially at lunch and dinner, walked instead of taking bus several times, eating only while seated, going to beach tomorrow but renting paddle board instead of sitting on my duff all day!

[ermabom]

I have been an on-again off-again exerciser for most of my life. I love exercising but my body doesn't. So I over do it and have to back off and then ramp up again. etc. I wish I knew how to achieve that balance of just enough so as not to get injured. *sigh*

Also, I don't lose weight when I exercise. I don't know why. So if I eat more, I just gain weight.

Anyway, as I stated above to meeshers, I decided not to exercise for about 6 months after I started Beck. But, I increased my casual walking by always going the rest room on a different level, taking 5 mins walks every so often (my goal was every hour but I didn't make that), and walking during lunch when I could. Plus I am very active on weekends with gardening and chores around the house. I routinely get 10K steps each weekend day without even trying. Then I started C25K and was running by the fall. It took me 6 months to build up without stressing myself and getting injured. I still only did cardio.

I am only now adding weights as I am close to my goal and I am ok with not losing any more weight.

Exercise isn't just about the gym. Look at becoming more active during the day.

Credits:
- read ARC 2x
- Sat and ate
- Ate mindfully mostly
- Emailed coach

Did not do a good job of resisting cravings in mid-afternoon and after dinner. I was tired and I should have gone to bed, not futzed around in the family room where food is close by.

[pedidiva]

I go to the gym at 4:45-5 AM. It works for me. I have come to see this as "MY" time and as a nourishing thing for me. I like it as I use the machines that I like--elliptical, rowing machine and light weights. (I like the machines where I can close my eyes and just zone out.) I also do my PT/stretching exercises for my shoulders and sciatica. I do movement that I enjoy--Nordic Walking and Foundation Training (for my back). www.youtube.com/watch?v=BZcZenvWBlg

Running is not my movement that I like.

I would like to be able to cycle, but in y town, it is a suicide mission. The cars do not respect the cyclists. I like water aerobics, but this Summer, my schedule did not accommodate . Perhaps this Fall.

I really think that the key is to find movement that is enjoyable whether it be dancing, yoga, stretching, walking, etc,

RE: Spontaneous exercise--parking further away is OK, I take stairs when I can find them. Seems like buildings tuck the stairs awayin obscure places.

[opal]

Walking is my exercise of choice. My plan is to do a 30 minute walk at least every day. To that planned walk I am lucky that I am also able to walk to my job so weather and time permitting I will be doing that as well.

I also need to do some type of other activity. I have some Barre DVDs. I need to revisit them for some stretching and toning. My 58 year ok
Ld. body really needs some help with flexibility and balance.

I am off on Fridays. So this morning I did 1 hour on the treadmill. Which is something I do enjoy cause I also zone out with the tv. Then I went out watered some plants and did some pruning in my flower garden. Lots of bedding over on that part.

My credits for yesterday are I survived it.
Not to thrilled with my eating for yesterday. But I do know it was caused from boredom. So I've got to stop that

[lani]

Aug 19, 2016 8:31:12 GMT -5 gladiola1127 said:

I'm a person who likes to exercise. Really.

Aug 19, 2016 8:14:22 GMT -5 lani said:

I am a person who likes to exercise.  No, really.

Great minds, eh? (thinking alike)

[wayward1]

I have a mixed relationship with exercise. I hated sports and gym activities as a kid, and it took a long time to get past that. It can still be a mental struggle, and I can usually think of ten reasons why I *can't* do something. But I'm usually fine once I get past that. Also, my mood really suffers when I slack off for a few days, and that's one of my strongest motivations to keep active now.

I aim for at least 10,000 steps a day, and I have other activities at least two times a week, at least in summer. I want to add consistent strength training sessions to the mix. There's no reason that wouldn't be reasonable - I have a basic gym in my condo building, and I have a basic routine from a trainer. And yet I don't do it. So my commitment is for at least one session a week.

Credits:
Read ARC several times
Sat to eat
Recognized when I was eating past satisfaction
Drank lots of water
Read and posted here
Read the Beck chapter
Only bought healthy foods while shopping
Planned and tracked most of my eating for today

[neezer]

Great timing for this step!

I have been out of my exercise routine since vacation in mid July and need a kick in the butt!! I was walking 30-40 minutes 3+ times a week at work, and going to a Zumba class 3 times a week. DH actually commented that he hadn't seen me go in a while.

I've been using the excuse recently that DGD is here for only two weeks and we're packing as much activity into her short visit that we can. But, she is good just hanging out, so starting tomorrow morning I'm back to Zumba and on Monday I'm restarting my walking routine.

Since it's supposed to be in the low 100s here in the Stumptown area, we are headed to the river to keep it cool today. I'll make a point to do some extra walking on the beach!

Credits from yesterday/this morning:
-read cards
-made a new card related to exercise
-caught up on my Beck reading
-ate only what I planned at family cookout
-passed on homemade ice cream and marionberry cobble
-read and posted here
-although not perfect in my mindfulness and sitting while eating, I recognized and corrected! :-)
-passed on samples while at Costco

[mdmd2008]

I used to run 4x per week, and would like to get back to that level. But for now, I'm happy with getting up early to go on a 2 mile walk with the dog every morning. I'm a fairly fast walker, so I feel that I'm benefiting from it.  Over the next couple of weeks, I'd like to incorporate running through the C25K program.  I wrote yesterday that I felt less engaged.  I didn't get my morning walk in. While I don't love to exercise as some others do, I realize it is imperative for me to do it. I just need to set realistic expectations.

Credits for today:
- read ARC
- walked 2 miles this morning
- sat while eating breakfast
- ate mindfully

[hipmom]

Hi folks!  I'm also a person that likes exercising.  I enjoy walking the dog, bike riding, bowling, skiing, and pretty much any other outdoor activity.  Working full-time I cannot get in enough exercise by just doing activities that I like, so I'm lucky that I don't mind formal exercise.  I did have to adjust my schedule to exercise in the morning, as after work was just not working for me -- at all.  For the past 5 months I have been going to the gym 3 days a week for strength training (2 days with personal trainer) and cardio and I haven't missed one session.  I have an elliptical in my bedroom and I do that for 45 minutes 3 days a week.  All combined I make sure I get 10k steps in a day, sometimes I'm at 12-13k. I'm definitely getting stronger and that feels awesome!

My credits since posting yesterday:

- Read Day 9 section
- Ate meals/snacks seated
- Met my daily fitness goal
- Ate within my daily calorie budget
- Read ARC
- Thinking about ways to get in more spontaneous exercise
- Prepped breakfast and lunch for today
- Have a couple of healthy dinner options running through my mind