Moving into Health with UNCW
Moving into Health
Let’s talk about how to go from feeling SUPER unhealthy with feelings of low self-esteem & poor health to one of feeling energized & excited for the day. Some people just need THAT motivating factor. At one point in my life, having a baby was my motivator. I didn’t want to carry ALL that baby weight for the rest of my life. Some motivators can be a failed relationship. I’ve been there too. I lost approximately 40 pounds after each one of these events and have always gained back this weight plus usually a little more.
When I started this Physical Activity class for UNCW, I wasn’t the heaviest I’ve ever been, BUT I was close. I weighed the amount when I was 39 weeks pregnant with my second child. HOLY MOLY!!! That’s a hard one to swallow. So, my motivational factor has been in this class. It’s been the BEST so far. This class has taught me how to start small and make reasonable and achievable goals. I’ve received great insight and education on areas I’ve never been taught previously. The best part = accountability and fellowship with classmates. Hearing that others struggle with the EXACT issues as myself only FUELED my fire! I appreciated and needed support, especially in a time when COVID can cause such feelings of alienation.
The first week, I knew right away what small things I could do to get exercise in. WALK AND RIDE.
In this post, colors are for specific activities: Cardio, Resistance, and Flexibility. Often, activities can overlap but the color, for this purpose, will symbolize the main objective of the activity.
Quick recap: My first small step was to ride this amazing new bicycle I bought at the beginning of COVID. So, I have this great bike…you know the one with the big girl seat! Hey- some women just need a little extra support in this area. I HIGHLY recommend spending some $ and time on picking one that will work for you.
Here’s mine from (cannondale.com)
Maybe I should name her?!! From someone who once stopped riding her bike because my “gluteus maximus” hurt so bad after one ride, a good bike is a MUST! I quickly realized this bike made a big difference. I was able to adjust the resistance and felt very comfortable increasing the incline as I rode. This was great for cardio and created resistance training in my legs. Then, while “sitting” at my kid’s soccer practice I realized,” this is a great time to WALK!” I started at 30-35 minutes increased from flat ground to some areas of incline. Walking was great for my overall cardiac health and body movement and flexibility. The more incline and the longer I walked, the more resistance I felt = my heart rate increasing.
Soccer field walking!
I used the opportunity while in my home setting to focus on flexibility. In with morning, I would do some mild stretches (my problem area)
I then tried yoga from this amazing free app on my ROKU right in my own bedroom.
Here’s the link www.byrdriderutopianhealthcare.com
My YOGA view
Chart for Upper arm free weights:
This was a great start to resistance training in conjunction with bike riding and walking. I felt the upper arm workout would be a nice start.
As the weeks have progressed, I felt that a tiny voice inside of me break out. I became more confident about my workouts and have tried a few new things!
Nov 2-15, 2020
Week 2 summary: I continued with one bike ride this week and kept my walks to twice this week, varying inclines to increase resistance and my heart rate. Because of the rain and scheduling issues, I ended up riding my bike in the evening hours (luckily… I had previously purchased lights for my bike for such an occasion!)
I felt this was an entirely different experience and loved the evening moonlight. Sometimes, moms just run out of daylight hours and that’s ok...having the right equipment helped me still get my exercise in safely. This week I added more yoga because I felt continuing the flexibility and adding my body weight as resistance really worked for my body. Also, adding resistance, I increased how many times I made myself go up and down my stairs. FYI…I have hated these stairs for 6 years. With arthritis, stairs are NOT my friend. This week, I changed my mindset: Stairs are our FRIENDS people… I met with my “friends” many times this week and my legs are feeling it! I improved how I used my free weights as well. I really would like to get to the gym, but I guess I’m still a little gun shy with the whole COVID thing… Slowly but surely, I’m getting there.
Weekly RECAP: 11/2-11/8
11/2: Morning stretches, Yoga 33 minutes
11/3: morning stretches, soccer park walk 45 minutes, moderate intensity (5 minutes of which I had to carry my 40-pound dog because SHE was OVER it!) AND a 5 min walk uphill to get to the parking lot. Yes-this is why this is labeled moderate-intensity!
Stairs at least 4 x today, lost count after my min goal
11/4: morning stretches, yoga, and upper arm free weights (www.christinacarlyle.com) stairs > 4x
11/5: morning stretches, Stretched prior then Evening bike ride 20 minutes, 1.7 miles, 2 hills, resistance set at 2 on the bike, stairs >4x. bedtime stretches in the shower
11/6: Morning stretches, Walk at the soccer field, stairs >4x, evening stretches in the shower
11/7: BREAK----the stairs never go away, however! Still stretched in the shower this morning
11/8: Morning stretches, yoga 33 minutes, & BBOD: unstress 21 days of meditation, Stairs >4x
Morning stretches inspired by Kelly Collins
The evening stretches inspired by Yoga Janda Inc.
Week 3: I increased the distance on my bike ride and resistance to 3. I also included 8 free weight workouts to include the whole body(OUCH!!!). BUT------ the biggest changes this week: I ROLLER SKATED and LINE DANCED (by Beach Body on Demand-BBOD). Yes…YES I DID!!!! OK, scary…very scary. But, I was getting the hang of it and MY WHOLE body hurt after each of these activities, especially the skating. I am determined to get back on these skates like I did when I was a teenager! You’re never too old to feel young! (Disclaimer: There was no way of getting a video of the roller skating for the internet to enjoy…sorry. LOL!)
LOVE my new skates!
Here’s to trying this skating thing!
COUNTRY HEAT LINE DANCING (BBOD)
Sometimes I would add my weights with moves like this that helped add some resistance
ME after the line dancing…Whew. I was sooooo tired yet invigorated at the same time!
Free Weights (using my bench at home)
Free Weight Workout Chart
Week 3 RECAP: 11/9-11/15
11/9: Morning stretches, 17-minute Bike ride, 1.9 miles in 16 minutes (time and distance improving). Resistance increased to level 3 on the bike, 2 hills
11/10: morning stretches, walk around the soccer field, multiple changes in incline, evening stretches
11/11: morning stretches, BBOD- COUNTRY HEAT LINE DANCING 24 minutes of instructional video for dance, used 4-pound weights last 10 minutes. BBOD 33 minutes of actual dance, 5 minutes with free weights. The evening stretches in the shower
11/12: morning stretches, YOGA, and free weights- 8 different exercises (from the above chart):
Total body: squat press- 3 sets of 8, Side lunge/curl- 3 sets of 5
Upper body: press-3 sets of 8, chest fly 2 sets of 10 & 1 set of 15 (using a bench at end of my bed)
Back: Raise (bench) 4 sets of 5, Row- 3 sets of 15
Arms: Hammer curl- 3 sets of 15, Curl-3 sets of 15
Lower Body: Donkey Kick- no weights- 3 sets of 8
11/13: morning stretches, skating, nightly stretches in the shower
11/14: morning stretches, bike ride, nightly stretches in the shower
11/15: BREAK ***CHURCH TIME***
Last little tip!
BEST THING EVER -shower stretches (Kill two birds with one stone). The hot water feels great while stretching and helps release muscle tension…AND you get clean.
https://www.pinterest.com/pin/299489443946979809/
My goal is to get to the YMCA and use swimming for more cardio, flexibility, and resistance that is a lower impact on my joints instead of walking or dancing. These are fun but maybe not for every week because they are hard on my knees specifically. A gym atmosphere can offer safe, dry, and multiple options that are low in impact and offer increasing difficulty. My goal is to start the YMCA this week.
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