Wellness/Fitness thread 4/16/03

  1. Good morning! Another beautiful day .

    I thought yesterday about how lucky I am to have someone supporting my stepped-up workout efforts in "real life" as well as here. Have you cultivated a buddy? Doesn't have to be someone you actually exercise with (in fact, because we are all different, it can actually be frustrating to try and jog with another person, for example - one person will generally have to slow down for the other.) I just want you to have someone you feel accountable to, so to speak. If you go to the gym, you go together in the morning and you feel motivated enough (insert guilty here, if you wish ) to commit to the trip. If you both run/jog, maybe you go to the local high school track and each go at your own pace. Or maybe you just touch base with each other and keep each other honest. Is there anyone in your life right now who is also struggling to motivate to get fitter?

    My calves are SORE this morning.

    For those who are starting to work in some toning, here's a site offering abdominal work. This is another great way to help protect your lower back. Strong abs means less reliance on your relatively weak lower back.

    http://www.efit.com/basics/hips_basics_chap12.html

    If you're still working on incorporating aerobic stuff, and the toning is down the road, don't worry! You aren't behind! We'll repeat focusing on different areas. First things first - get up and move .

    Do you have your water in front of you?

    Congratulate yourself on what you've already accomplished .

    "How wonderful it is that nobody need wait a single moment before starting to improve the world."
    Anne Frank (1929 - 1945)

    You also don't have to wait another moment to start improving yourself.

    Pineapple Waldorf Salad

    1 20 oz can unsweetened pineapple tidbits
    6 cups chopped apples (your choice - original recipe calls for red, but I like grannysmiths)
    1 1/2 c chopped celery
    1/2 c golden raisins (or regular raisins, or any dried fruit as faaar as I'm concerned )
    1/4 c dry roasted sunflower seeds (I also sub chopped almonds or other nut I may have on hand)
    1/2 c reduced fat or fat-free mayo
    1/2 c plain, fat-free yogurt
    1/4 c sugar

    Drain pineapple, reserving 1/2 c juice (discard remaing or save for another use.) In a bowl, combine pineapple, apples, celery, raisins, and sunflower seeds. In a smaller bowl, mix together mayo, yogurt, sugar and reserved pineapple juice. Pour over fruit mixture and toss to coat.
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  2. 8 Comments

  3. by   karenG
    you are just such an inspiration!!!! keep it up!

    oh and thank you!

    Karen
  4. by   MelRN13
    Ditto what Karen said!

    Thanks for keeping us all on track!
  5. by   aimeee
    No water in front of me (grapefruit juice for now) but my personal fitness goal for today includes drinking my 8, a 30 minute walk, and the rest will be incorporated into housework (such as probably about 50 trips up and down the stairs!)

    I don't have an exercise buddy in RL. Many moons ago I had a buddy who met me at the Y every morning at 6:15. Boy, we really gave each other the business if we didn't show. It was a real motivating factor to get out of bed and get there.

    Would anybody like to be my online exercise buddy?
  6. by   vettech
    I found a GREAT site the other day. I was rethinking my weight training and started hunting for ideas. This site lists the basics but also a LOT of specifics - what specific muscles are worked, what synergists are involved, what stabilizers are involved, etc.

    For example: Most sites would simply list Concentration Curls as working the "Biceps". This site tells you it actually targets the Brachialis, with the Biceps Brachii as a synergist. It has helped me with a fine tune of my workout.

    I also like that it shows you digrams of which muscle is which and has a little animated gif showing how the exercise is performed.

    ExRx
  7. by   vettech
    I almost forgot. It is very important to get enough protein after a workout. The rule of thumb is one should ahve a high protein, low fat, mid carb meal within 1hr post weight training. Here's my usual post-workout meal. Its quick and yummy.

    1 Can Tuna in Spring Water
    2 Whole Wheat Buns (I buy Low-Sugar WW buns)
    Salsa

    Simple - Mix the tuna with salsa (usually about 2 tbsp is fine), bun it and chow down. That simple meal nets you about 30g of protein and almost no fat. I usually drink a 1 liter bottle of water with it (gotta maintain the hydration), and low fat yogurt for dessert.

    For variety, I throw almost anything into the tuna but salsa is my default. I've tried all kids of spices, low Na Teriyaki, even BBQ.
  8. by   sbic56
    This IS a great thread. I just went and got my water...thanks for the reminder, aimee.

    It is so important to make exercise part of your lifestyle. This is the fist Maine winter I have made it through in years w/o gaining. I used the treadmill in my living room a half hour to an hour 3-4X/week and even though I ate more, because of my winter carb cravings, I didn't gain that usual 10 pounds.

    I started back at the gym about a month ago and have lost 5 pounds! I've been weight training there, as well as aerobics machine. The elyptical machine is fun. Yesterday I got back on my bike since it was the first good day since October for it. That is my favorite aeerobic activity in the good weather. I just love the outdoors, so long as it isn't cold, so I am psyched about the summer coming!

    Let's keep this going. The info and motivational boost is great!
  9. by   MandyInMS
    Love reading your posts Nurse Ratched ....very inspiring/encouraging...keep um comming
  10. by   Tweety
    Did a power walk 45 minutes with the dog last night. Believe you me those skinny legs can walk. I'm planning on going to the gym tonight. I'm slowly getting myself used to being up at night again.

    I ate a nice stir fry with broth and veggies, edamame (sp?) which are soybeans, over brown rice.

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