SoWell Work Out Support Thread

[Paula]

Gotothebeachmom and I think it could be useful to have a SoWell thread that focuses on working out to share ideas, support, etc. So, here's the first question.

I work out with a trainer (weights) because I feel I have to to be healthy, but I can't say I really enjoy it (though I do enjoy the benefits and I definitely plan to keep doing it twice a week, ideally for years). So, I figure that if I ate/drank certain things before the workout (not margaritas, though), I'd be more in the mood/ready for the workout. I read that drinking two cups of coffee about an hour before the workout gives energy (I may try that but I'm not really a coffee drinker - I prefer tea). Any other ideas for what to eat/drink that would help keep me energized throughout a 50-60 minute workout (and that would keep me from thinking whiny thoughts)?

[KISH7374]

You could try any of the energy drinks or you could go to GNC and ask them what they suggest. The people there are usually pretty knowledgable about what you should take according to your workout. Just don't let them sell you the most expensive thing. They usually have 2 or 3 different cost levels of the same prodect. Much like drugs, they carry generic brands.
Good Luck.

[dbuck]

Paula, I drink coffee before I go to the gym. I can't say I drink it for the energy, but I read somewhere that it will boost the metabolism while working out. Once we get to a certain age we need all the boosting we can get, or at least I do. :D

[RiverOtter]

Cafine is great for a work out. I drink coffee before my rides (if they are in the morning). I also buy gel packs by Cliff (sp?). They have carbs, 200 cal and 50 mg of cafine, come in different flavors (espresso is my fav). Maybe try downing one of these before a workout. A couple of times I didn't have time to enjoy a couple cups of coffee because the ride was too early and I got up too late so I stopped at the quicky mart and got a Starbucks double shot. That did the trick :yikes:

[scooterbug44]

Instead of caffeine or a sports drink, I suggest a fresh fruit snack or juice - better for you and won't give you a sugar crash when it wears off. A lot of the sports drinks/supplements have a lot of calories in them and I get easily distracted w/ caffeine in me.

Another trick is to plan the workout for a time in the day when you have the most energy and are least likely to blow it off. I like to work out after work/evening because that's when I'm awake/energetic. For me, a morning workout would require a cattle prod.

I'd ask your trainer to help motivate/amuse you as well.

[DD]

These SoWell threads need their own forum!!:idontno: :wave:

[Ocean Lover]

The only problem with drinking 2 cups of coffee before your work out is that you may need to interupt your working out w/frequent potty breaks. :biggrin:

I will be all over this thread after June 16. We joined a club and I haven't been able to start working out yet. Life has been too crazy. But after this date I should be ready to go!

Great thread..please keep it up!!!! I will meet you back here then!!!

[RiverOtter]

oh ya... Don't forget an Ipod with metallica :biggrin:

[iqueequeg]

If coffee works for you keep it up, don't let anyone talk you out of it. I work out at 5 AM and down at least 2 cups before.

Most "energy" and "motivation" drinks you'll see at GNC or online have caffeine as the main active ingredient. If you like coffee, stick with that.

Don't forget to drink some whey protein after (and maybe before) your workout. Your body is trying to rebuild muscle and needs protein to do it. Try different brands to find your favorite. Many people like muscle milk. As a woman, don't worry about bulking up-it won't happen. You want muscle mass, it's metabolically active (burns calories while you're not active) and it looks good.

[gotothebeachmom]

I drink coffee as well. I don't usually have any problems with it during my workout. I also make sure that I am totally hydrated before I start. I hate getting a muscle cramp while I am exercising. Water works wonders for me.

[KISH7374]

I don't drink coffee so I turn to the energy drinks for the caffine. I usually have 1 of the Monster Energy drinks or the Sobe No Fear drinks to jumb start my workouts. The weight lift session lasts about 2 hours and then cardio for 1/2 hour. By that time the energy drinks are wearing off. If you do drink one you need to make sure that you do s good workout or you will be bouncing off the walls after 1/2 hour.

[Tootsie]

Love this thread paula and gttbm! :wave:

and as far as caffeine goes, I love it. drink it every day. but usually skip the work out part! :shock: oh lordy, you guys are going to make me do it aren't you? (work out).

[Ocean Lover]

Love this thread paula and gttbm! :wave:

and as far as caffeine goes, I love it. drink it every day. but usually skip the work out! :shock: oh lordy, you guys are going to make me do it aren't you? (work out).


:lol: spewed my caffienated beverage.:lol:

[peapod1980]

Love this thread paula and gttbm! :wave:

and as far as caffeine goes, I love it. drink it every day. but usually skip the work out part! :shock: oh lordy, you guys are going to make me do it aren't you? (work out).
Toots, I've been walking every morning for a while now, and occasionally the walk incorporates a visit to the neighborhood coffee shop. It's all good. :cool:
I know someone who's addicted to this drink, anyone else drink it? http://www.zipfizz.com/

[dbuck]

I don't drink coffee so I turn to the energy drinks for the caffine. I usually have 1 of the Monster Energy drinks or the Sobe No Fear drinks to jumb start my workouts. The weight lift session lasts about 2 hours and then cardio for 1/2 hour. By that time the energy drinks are wearing off. If you do drink one you need to make sure that you do s good workout or you will be bouncing off the walls after 1/2 hour.

Holy Cow, how many times a week do you do this? You da Man!

[Paula]

Wow! Thanks everyone. I'm going to try coffee first (1.5 cups -- I'm quite sensitive to caffeine) and some protein something before (cliff bar or the gym sells Dan's Bars so I assume they think they'll be good before a workout -- I'll ask them).

I can't say enough how great having a trainer twice a week has been. It isn't cheap, but it does make a difference and at some point in our lives we have to figure we're worth it (considering the higher cost of health care anyway!). It has only been 6 months but I've toned up so much (down 2-3 sizes, given the toning and weight loss), and feel so much healthier. The weight loss and diet has been my doing, but the fact that the trainer could keep me coming back regularly is nothing short of a miracle (for those of you who know me at all, exercise is really not my thing, though it's slowly becoming my thing). She's an excellent match for me, so if you use a trainer be sure the trainer is a good match for you. I didn't want to go for being buff, proving myself (e.g., how much I could lift), and I didn't want it to backfire in any way now or in the future (bone, joint, muscle problems). She pushes me hard but no so hard that I can't stand it (though I refuse to do push ups - I hate them so much).

Anyway, any other ideas for inspiring people, helpful hints, etc. are always helpful.

What does "ride" mean, RO?

And that 2.5 hour workout, Kish :bow:, I barely get my 50 minutes in and I'm always looking at the clock (I have to stop doing that....). Maybe an iPod would be a good idea... though there's music at the gym.

[dbuck]

OK Paula, I have the answer.

You need to change trainers . . . you need a young good-looking MALE trainer. :D

[RiverOtter]

What does "ride" mean, RO?




As in "A Bike" ;-)

[RiverOtter]

And that 2.5 hour workout, Kish :bow:, I barely get my 50 minutes in and I'm always looking at the clock (I have to stop doing that....). Maybe an iPod would be a good idea... though there's music at the gym.

Never watch the clock. It makes time go WAAAAAAAYYYYYY slower :cool:

[Allifunn]

My perscription:
Go to SoWal, walk to "For the Health Of It" have one of their wonderful protein shakes and walk back the way you came...that should just about do it!:biggrin:

[Paula]

OK Paula, I have the answer.

You need to change trainers . . . you need a young good-looking MALE trainer. :D


:rolling: Hah. That might stop me from watching the clock but it wouldn't necessarily make me want to work harder! All the trainers at this place are 30 something women in great shape. It's a perky place where you feel like you're treated very special. About 3/4 of the people who go there are women and about 1/4 are some very lucky men.

[Paula]

As in "A Bike" ;-)


Oh. OK.

And I hope some of the people in SoWal who have health business (isn't there a new gym in Grayton Beach?) join in. I'd definitely consider going to training once or twice a week when in SoWal (probably earlier in the morning before the family wakes up - oh, I just remembered, it doesn't matter when I go because it's a priority!).

[barefootguy]

I sometimes need caffeine to help me get through a workout, but I've learned that the main fuel my body needs is just good food. The caffeine is like the gas thrown on the fire to get it blazing. If I've been eating a lot of junk, my workout tends to be pretty worthless. One thing that I found to help me focus on the good food was this list of foods (http://www.ubu-online.com/power12foods.pdf). I found that if I stay filled up with the good stuff I don't crave the junk as much, and I have a ton of energy.

[Paula]

Great list, Barefootguy. I do everything on that list regularly now (in fact, my super home-made low cal granola bars have many of those items in them, and I add flaxseed as well - I have a feeling those granola bars have done something to increase my metabolism or something good for the weight. You can see the recipe on the SoWell on SoWal thread), except the whey powder and I'll ask my trainer about that today.

I assume the no-fat refried beans in a can are fine, right? And oily fish like salmon are important twice a week, too, though I don't know what they add for a workout.

I'd love our yoga and work-out trainers in SoWal to chime in, too.

[jdarg]

Ipod. Although you need to reember to keep it charged.:bang:

One day, I arrived at my walking spot, tried to crank up theIpod, and it was dead. I really wanted to bag the walk, but I made myself go anyway. After about 15 minutes, I thought I would just try running part of it to make it go faster since I didn't have any music. After I didn't die, I figured this would be a better way to get more out of a walk here, since there are no hills and I was up to 4 miles without any real effort. I am up to loping/jogging 2 miles and walking the other 2- and it's not too hard!

I'm starting a new thread about Ipod exercise tunes.....

[KISH7374]

I work out Monday, Wednesday and every other Friday. I got into the routine about 7 years ago and it just stuck. Usually every 5 or 6 months, I switch the days to keep my wife happy. This way I am not tying up her schedule on a consistent basis. I was laid off from my previous job and needed something to pass the time at that point. I was always fit but needed something to burn off the stress of job hunting and it works great.

[dbuck]

Ipod. Although you need to reember to keep it charged.:bang:

One day, I arrived at my walking spot, tried to crank up theIpod, and it was dead. I really wanted to bag the walk, but I made myself go anyway. After about 15 minutes, I thought I would just try running part of it to make it go faster since I didn't have any music. After I didn't die, I figured this would be a better way to get more out of a walk here, since there are no hills and I was up to 4 miles without any real effort. I am up to loping/jogging 2 miles and walking the other 2- and it's not too hard!

I'm starting a new thread about Ipod exercise tunes.....

Grayt idea! I was getting ready to ask you what music is best for exercise.

[Smiling JOe]

There are so many different thoughts on what to do. Are you totally confused, yet? I, like barefootguy, find that I have no energy if I have been eating crap foods. A good balanced meal will go a long way, providing good energy. Many of the energy drinks are filled with sugars, so be sure to read the ingredient labels.

As for coffee, if you are not used to drinking it, I would stick with the tea which you are already drinking. If you are eating correctly, a few push ups or deep knee bends will get your blood pumping and energy level increased rather quickly.

You mentioned eating prior to the workout. You might find that it works best if eating that protein meal within two hours after your workout and skipping it before the workout. I don't do the protein shakes or bars. I simply time my workouts to end around lunch time and I am always sure to get my protein in my lunch.

[Paula]

Yup, I've felt much better since I started eating mostly healthy foods and much more moderately. More physical and mental energy. I think the new healthy diet has done something to my metabolism that's very good. And buying a whole new wardrobe and getting rid of most of my old clothes has been very inspiring as well!

I tried the coffee today (had coffee around 9:30 AM and worked out with trainer at 11:00) and it seemed to work well. I think I'll only drink coffee on the Tues/Thursdays before my workouts and one cup seems to do the trick). Also had a small snack (oatmeal/peanut butter granola bar) before working out but I always do that. So, the coffee may be the biggest help. I can't imagine not having some kind of snack before working out (but not a lot). The trainer said I could probably mix whey protein into my snazzy home-made granola bars (or I may try a smoothie with it). We also talked about getting some of the probiotic kefir because I tried the probiotic Dannon yogurt and that stuff sure is too sweet. Anyway, the session time passed more quickly than usually and I felt I had more strength/energy and was a tad less whiney.

Any other motivational/practical tips? I'm such a novice at this workout stuff, but definitely a true believer at this point.

[Smiling JOe]

Any other motivational/practical tips? I'm such a novice at this workout stuff, but definitely a true believer at this point.
A couple of things. Have someone take your swimsuit photo today. Study the photo of yourself and envision which physical attributes you want to change about yourself. Keep that vision with you at all times. Place the photo in a drawer and forget about it. After 90 days, take that same swimsuit photo again. Dig out the older photo and note the difference.

Also, when you are working out, forget about reading a book or watching tv. (Listening to music could be okay.) When exercising, focus your attention on the muscles which you are stretching, relaxing, and contracting. See through your skin into your mind and muscles, and really focus on your muscles burning, creating new muscle tissue and burning fat.

I think it is really important to be able to see the future you. Don't expect to stand in front of the mirror and note immediate changes after working out. The truth is, that you will most likely notice your increase in strength prior to seeing a change in your physical appearance. Generally speaking, you need to work hard through the first 90 days before you will notice much of anything, other than pain, but when you do begin noticing the change in strength and looks, the changes are more noticeable, more often. One last bit of advice is to forget about the scales. Muscle weighs more than fat, and muscle burns fat, even after you finish working out. IMHO, way too many people focus on weight, rather than health. If you want to measure something, measure your strength -- keep a chart of how much you lift or how many reps you completed. Measure how your pants fit. Measure your percentage of body fat. These are far more important than your weight.

[KISH7374]

SJ, very good post, I bow to your knowledge. That was very good advice to someone and hopefully many will follow.

[scooterbug44]

I motivate myself by choosing a lot of short term goals and picking a body part to focus on (don't mind my butt as much if I feel my arms are toned etc.) Then instead of having to keep myself on task/disciplined for long periods of time I have quickly approaching deadlines - a beach party, special event to dress up for, hot date etc. that I know I have to behave/stay focused until.

Another way to keep yourself from skipping is to institute the every other day rule. You HAVE to exercise a minimum of every other day, so you can only skip today if you exercised yesterday, and now you'll have to exercise tomorrow.....and you don't get freebies for exercising 2 days in a row.

[Paula]

A couple of things. Have someone take your swimsuit photo today. Study the photo of yourself and envision which physical attributes you want to change about yourself. Keep that vision with you at all times. Place the photo in a drawer and forget about it. After 90 days, take that same swimsuit photo again. Dig out the older photo and note the difference.

Also, when you are working out, forget about reading a book or watching tv. (Listening to music could be okay.) When exercising, focus your attention on the muscles which you are stretching, relaxing, and contracting. See through your skin into your mind and muscles, and really focus on your muscles burning, creating new muscle tissue and burning fat.

I think it is really important to be able to see the future you. Don't expect to stand in front of the mirror and note immediate changes after working out. The truth is, that you will most likely notice your increase in strength prior to seeing a change in your physical appearance. Generally speaking, you need to work hard through the first 90 days before you will notice much of anything, other than pain, but when you do begin noticing the change in strength and looks, the changes are more noticeable, more often. One last bit of advice is to forget about the scales. Muscle weighs more than fat, and muscle burns fat, even after you finish working out. IMHO, way too many people focus on weight, rather than health. If you want to measure something, measure your strength -- keep a chart of how much you lift or how many reps you completed. Measure how your pants fit. Measure your percentage of body fat. These are far more important than your weight.


Good advice, SJ. My key to success (and it's been very successful so far) is that my focus was very much on just getting healthier -- into the normal weight zone, normal body mass index, normal everything. In fact, I told the trainer that I didn't want to do so much that I may have injuries in the long or short term -- didn't want to overdo any of the exercises. I wasn't focused as much on the body shape itself (except I did request toned Beach arms from the trainer and she did a great job with that). The body shape came as a result of focusing on the health and lifestyle benefits and building new habits/routines and breaking old ones. In fact, by focusing on life style/health rather than my shape, I ended up exceeding my initial goals (weight, BMI, clothing size, even blood pressure). I'm so impressed with what healthy living and changing routines/habits (and portion control) can do! I think this lifestyle change is going to "stick" more than any diet. Frankly, it doesn't even seem hard now (diet doesn't; exercise with trainer still does) and the way I'm eating is quite pleasant. And I'm at the point where I'd quit parts of my job before I'd quit exercising. So, my advice would be:

1. Do it for health reasons.
2. If you do the healthy routines/habits then you will become whatever the healthy version of you is supposed to be.
3. Get a trainer that matches your personality/goals -- you're basically paying someone to help you take care of yourself (this was especially important to me because I spent a lot of my time caretaking). This isn't critical for everyone, but I'm someone who never stuck to any particular exercise so the discipline, teaching, and support I get from the trainer has been wonderful. I may have to figure out how to be committed even without a trainer but for now I hope to keep working with her twice a week for at least another 6 months. What she does so well is planfully mix up my routines so we work on different muscles. She thinks of things I wouldn't have thought about.
4. Do the online health assessments at http://www.realage.com or http://www.livingto100.com to see if your current lifestyle is a healthy one -- that's part of what got me motivated and I reassess myself every few months. It's useful and motivating to see if your current habits are adding or subtracting years from your life.

My real challenge will be to figure out how to keep up the eating/exercise routines when travelling for work/vacation. I haven't had that challenge yet, but we're travelling a lot for vacation this summer AND I go to Hong Kong for work for about 9 days in a few weeks. The food in Hong Kong is amazing and abundant... and all paid for by someone else... and so conveniently cooked by someone else and beautifully presented... and I think I'm going to cry now... and then I'll get to work figuring out what my new travelling habits/routines are.

[Smiling JOe]

Paula, I'm sure you know that are plenty of exercises which you can do which do not require a gym. If you don't know, ask your trainer to help you discover some. I've learned that the only way to stick with a program or lifestyle is to not break from it. Think of it like breathing -- it is something that you must figure out how to do, no matter where you are. Your life depends on it. I can guarantee you that if you stick to your work outs while traveling, you will be proud of yourself, and if you don't stick with the work outs, you will regret that you didn't. It really doesn't take much time to do a 40 minute workout in your hotel room, but the difference you will feel in your body and mind will be great.

[dbuck]

Most hotels now have some sort of exercise room but you can always throw some resistence bands into your suitcase. They look pretty wimpy but can be very challenging. I will admit that it would be hard to do 40 minutes with just resistence bands, but something is better than nothing.

[Paula]

Thanks, SJ and DBuck.

I agree SJ that it has to be part of everyday life and most of the exercises I do at the gym with the trainer don't require any machines. Just weights. So I keep some at home and at my office and even bought some for the cottages. ANd I even have exercise ideas that are weight resistant but don't require weights. You're right that I'll feel very good if I stick to a healthy routine -- it will be the first time I do that when travelling! But I've seen other people do it (they're the people on the plane who aren't drinking wine, are eating light, and go to sleep rather than stay up all night watching movies).

Dbuck, I have resistance bands and the trainer gave me some exercises and I can get ideas online as well. So, I'll throw those in my suitcase. I forgot about them. Thanks. I'll have to remember to pack my workout shoes and shorts, too.

So I guess my best plan of action is to create a "hotel workout plan", one to do in the room, one to do in the hotel gym so I have a plan when I get there. Even if it's just 30 minutes of weight resistance training every other day and then 30 minutes of walking on the other days, it will at least keep me maintaining. If I don't put a plan/routine in place, then it probably won't happen.

Frankly, I think just discussing this publically on this thread is a way of getting support and that is probably the most important thing! Thanks.

[scooterbug44]

I find that staying active and eating healthy & appropriate portion sizes goes a long way in helping you meet your fitness goals. I typically eat an appetizer and a dessert or split an entree when dining out because the serving sizes are so off kilter.

Little stuff like parking further away, taking the stairs instead of an elevator, and doing exercises during TV commercials really adds up.

Having realistic goals is also a biggie. Not only are the pictures you see in magazines airbrushed like crazy, the people pictured are incredibly unhealthy.

Good posture makes you look 5-10 pounds lighter, and what men find attractive is 5-10 pounds heavier than what women think, so sit/stand up straight and you just lost 10-20 lbs!

[seacrestkristi]

Check this stuff out if you like your greens :biggrin: They have energy tabs too. Green and full of good stuff. It's called Greens Today. They even have a work out formula with whey protein. A skin care person told me about it first because of its cleansing qualities as well. Like when you eat too much fried stuff, junk food, etc. I :wub: it cuz it makes you feel so dern healthy after drinkin' one down. Kinda filling too. www.organicfrog.com (http://www.organicfrog.com). ;-) :biggrin:
Hey are there any other turbo jammers on here? I take that dvd and my core secrets with me when I'm travellin'. They use 5 lbs weights too. Does anyone else use the big ball? I :wub: that thang for lifting and chest and ab work. :clap: Now if I would just quit eating so dern much :idontno:

[Paula]

Hi seacrestkristi: I haven't tried the whey protein stuff yet, but probably will soon. What's a turbo jammer?

My training continues to go well. My hotel workout includes sit ups, arm dips, push ups (not the floor ones - I can't stand those -- I do them higher up with my hands on a counter or something -- someday I may do them on the floor), some leg exercises. I figure if I just do some of the basics when I travel and use the gym in hotels when available, I'll be doing enough to stay fit on the road. The eating is more difficult, but if I eat a lot in the evening one day, I'll have my low-cal yogurt/low-cal home made granola mix in the morning and eat a light lunch. That usually helps me catch up again.

We're driving to Maine right now for vacation and I packed the weights in the back of the car (I also have a set in our trunk in SoWal), so I'm hoping I'll be inspired to do them there.

Ok, we're getting back on the road now...

[seacrestkristi]

Mornin' Paula :wave: This was a grayt idea for a thread. :clap: I need all the info and support I can get. Aren't you smart taking your weights with you:cool: :clap:
I ordered Turbo Jam off an infomercial I saw in Sowal.:blush: It's a series of workout videos with some funky music and an instructor named Chalene Johnson who is all spunked up. :biggrin: She just makes you feel good. I had my oldest gull check it out. She approved it, and she is certified in Stott Pilates so I know its not hurting me anyway. One of the videos is called turbo sculpting and its with 5 lb. weights for 40 mins. The other workouts in the series are more cardio,mixed with strength, then there is ab jam. That's what I really need to focus on. That and stopping overeating. I :wub: food a little too much. ;-) I got some 5 lbers waitin' on me in Sowal too.:clap: It just makes you feel so good when you're done. Chalene says it's the days that you really don't feel like working out is when you need to think about how good you feel when you're done. Uhoh, I think I may be brainwashed. I keep sayin' that to myself all the time. :roll: :blink:

[Paula]

Thanks, SeacrestKristi. I'll check out these videos. Right now, my training with the trainer twice a week and then walking and doing some weights on my own one more time during the week is working well for me. I think the thing that matters is committing to a plan and sticking to it. I've stuck to this system since January with very good results (Ok, they've been excellent results). I plan to stick to this plan until at least next summer, and perhaps longer. I suppose at some point I may change this plan (for variety).

I find that it works when I travel as well for the most part. We're in Maine now and I've stuck to the workout schedule for 2 days. I'm a fidgeter so I have to remind myself to slow down and enjoy the workout, especially when on vacation because I'm not distracted by work. I took that idea of focusing on the workout and not let the mind wander to other things-to-do from one of SJ's comments I think earlier on this thread (I'm a multi-tasker so I need to be reminded to focus on the here-and-now).

[seacrestkristi]

Mornin' Gull! How's Maine? Got seafood? Grayt advice, focusing on muscle groups and taking it slow. What does your trainer say about aerobics with the weights? I got tired of aerobics and have been focusing on more weights but I'm sure I probably need more. I should go out and walk now b4 it gets hot out. Have you noticed exercise seems more fun in sowal?:blink:

[jdarg]

I discovered that 8 am is not early enough to be outside exercising in SoWal. Pant pant pant....