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Welcome to Day 5 of the 30-Day Weight Loss-athon.
Today we’ll be committing to — dun dun DUN! — an exercise program!!
Read the steps first, then take 10 minutes to complete them.
We only have 10 minutes, so move fast, act quickly and stop over-thinking. Just throw yourself in. Ready?
I’ve got a mobility issue which prevents me from doing certain exercises but I think I’m using that as a bit of an excuse too! I swim twice a week and plan to go for one long walk in my work lunch-hour each week (this often doesn’t happen though). I’m going to try and schedule a “Wednesday Walk”, then if it doesn’t happen, I will shift it to Thursday or as a last resort Friday. I’m also going to try and do yoga once a week, and THINK about something more high impact I could do without falling over – ha ha. I’m thinking a DVD that I can do at home, which will probably annoy my downstairs neighbours but so be it! Maybe if I do it in the kitchen first thing in the morning it’ll be OK…
Right now a knee injury keeps me from my preferred exercise which is running. I’m committing to my daily PT exercises, and strength training 3x a week and walking 20-30 minutes a day until I can run again. If it is raining, then I’ll do it on the elliptical, the pool or treadmill. I prefer to exercise outside, and hopefully this weekend I can get out to a park to do my walk, otherwise, I have several neighborhood courses of varying time and distance.
Since it is still winter here in Indiana, I have decided to commit to riding my stationary bike as my 30 x 3. If the weather starts getting warmer before this is done, I will take my bicycle outside and ride the country roads, hills and all.
Our group decisions are as follows: It’s a good idea to get the all-clear from your licensed medical professional: if you’re new to exercise, you haven’t exercised in a long time; your significantly overweight, have a medical condition or concern & your nervous about exercising.
The following are our likes & don’t likes workout-wise. Our suggestions are: in bad weather we walk indoors & in good weather we walk with our walking buddy outside; group exercise is better to keep you motivated; if not do it by yourself; high impact is for people who exercise all the time & low impact is for beginners & for people who have not exercised for a long time; consistency depends on the exercise you’re doing; start easy; headset for music & listen while exercising.
The following is our commitment to exercise: walking daily is good exercise for our health; average walking is about thirty minutes to an hour a day or 10,000 steps a day. For people who can’t walk see your licensed physician for exercises you can do.
Remind yourself that to schedule walking as your daily exercise & do what’s best for you; treat yourself to an extra yogurt or a healthy treat.
Choose from the list: walking daily at your own pace; stationary cycling & treadmill can be done at the Center free of charge Monday through Friday. Our suggested exercise classes: Swimming/water aerobics at your local Y.
I’m sorry I can’t attend; please keep me informed of future events.
It can be Friday after 3 PM that would be more feasible for me or any other day of the week would be fine.
We would be available another evening or let me check my calendar and get back with you.
Every ten weeks we receive our schedule from RC so we can sign up for the classes we wish to participate in.
Medical appointments most of the time has to be when the doctor is available.
Is there a companion diary that comes with this program? If so, I missed it somehow. Thanks
My plan is to exercise 6 days a week. If I skip days, it is too easy to skip more days. I will also look for more forms of exercise that will add variety.
Elliptical machine, treadmill and cardio kickboxing at home in the morning on Tuesday, Friday and Sunday. Already added to my calendar!
My plan is to use my treadmill in the basement with the TV and dvr. I’m starting with walking with the plan of working up to running. I have plans to do 5k and want to run it all.
Walking in my primary exercise, but thirty minutes is usually my limit due to bad feet.
I plan to use the treadmill at the gym 3 times a week. One will be on Thursdays, one on Wednesday and one on Saturday. I will walk/jog for 30 minutes
I have been walking to the station everyday then from station to work. 30 down then up hill. But on the way home I have been getting a taxi. Excuses
I have been ill
I am tired
I have foot injury
I deserve it i have worked hard all day
I will take a taxi when I work late once a week. But walk the rest of the time
My group decisions are as follows: It’s a good idea to get the all-clear to exercise from your medical professional if: You’re new to exercise; You haven’t exercised in a long time; You’re significantly overweight; You have a medical condition or concern & You’re nervous about exercising.
The following are our likes & don’t likes, workout-wise. Our suggestions are: In bad weather we exercise indoors & good weather we exercise outdoors; Group exercise is better; if not do it by yourself; High impact is for people who exercise all the time & low impact is for beginners & people who have not exercised for a long time; Consistent but depends on the exercise your doing; Start easy; headset for music & listen while exercising; Afternoon – I’m not a morning person or Morning – I’m ready to go for the day.
The following is our commitment to exercise: walking daily is good exercise; average walking is about an hour a day or 10,000 steps a day; Walking is a daily exercise. Those that can’t walk see your physician for exercises you can do.
Remind yourself that: schedule your exercise daily & do what’s best for you; Treat yourself to an extra yogurt or a healthy treat.
Choose from the list below: Walking at your own pace; Cycling – stationary at the Center; Treadmill at the Center; Exercise classes; Swimming/water aerobics; Exercise DVD 3 mile walking DVD at the Center weekly.
I’m sorry I can’t attend; please keep me informed of future events.
It can be Friday after 3 PM that would be more feasible for me or any other day of the week would be fine.
We would be available another evening or let me check my calendar and get back with you.
Every ten weeks we receive our schedule from RC so we can sign up for the classes we wish to participate in.
Medical appointments most of the time has to be when the doctor is available.
I can now walk outside safely (ice and snow melting) so this fits perfectly with rehab after knee surgery! I can start walking with the goal of increasing both speed and distance and 3 times a week is very doable!
Definitely walking for 3km or an hour 4-5 times a week. Even have my 12 old daughter joining me at least 3 times per week. May as well get her into good practices 🙂
I’m going to do Zumba for an hour, 4-5 times a week. I’d only been doing it twice a week, max, but my schedule has now opened up. It helps that my daughter and my neice teach the classes. They hold me accountable because they want to see me, so that works! I plan to do the “Body Works” class with weights twice in a week, taught by my niece. It’s so easy for me just to sit at the computer all day. I KNOW that is aging me and taking years off my life. I am looking forward to Spring, as well, to help me get out of the house again! I need to learn to just keep MOVING.
Walking on the days I don’t do a Jessica Smith exercise video~
Water aerobics twice a week and walking on the third day.