Busy single mum/student nurse not sure when and how to exercise. Anyone super busy but still has time to exercise? Please tell me how!

[Welshcakesareyum]

I have argued in my head for the last month how to start the new year.
Last year, I did absolutely nothing, drank far too much red wine and although busy, I had no energy or enthusiasm to change. It impacted on my weight (put on 2 stone), felt very low and felt like I had lost me.
I was going to join the gym, then C25k, then home dvd's. I'm 9-5 and work alot of Saturday night shifts. When I qualify my life (hopefully) will be less stressful.
I am already planning family walks on weekends. I really want to lose weight and feel good.
What is enough exercise? What kind? When? How? Where? Haha sorry for all the questions but no clue what to plan, realistically. I need a plan I will stick to.

You have to build it into your routine. Can you run/cycle to work?
7 minute fitness app is good and you can do several reps

I have to drive! Do those apps actually help though. An exercise class makes you feel like to have actually done something.

I've always been sceptical about exercising to lose weight, cut out as much sugar, booze and carbs as you possibly can, you'll lose weight. Exercise to help you de-stress and keep you away from the fridge.

Exercise does make you feel good, although I'd have thought as a single mum/student nurse you move around quite a bit?

But: The only way to lose weight is to take in less calories.

Seems to be loads on TV about it tonight!

High Intensity Interval Training-HIITs.

Go on YouTube and Google them, find a trainer on there whose style you like. Even thought he's a bit of a 'geezer' type (whatever that is ), I love Joe Wicks, the Body Coach. Short, sharp, and yes, they work. Make sure you warm up and cool down.

I'm a single parent, work ft, etc etc.

Hmm yes, maybe I should concentrate more on cutting calories. I think taking away wine will help.

Thanks pepper. I will take a look. Do you do them? How do you motivate yourself to do it at home after work?

Fit in a run whenever you can. Below is link to a running plan for newbies.
www.nhs.uk/LiveWell/c25k/Pages/couch-to-5k.aspx

Also, don't eat after a specific time (say, 7pm).
And, yep, meal plan to reduce calories.
Avoid the biscuits and chocs that circulate at placements.;)
The stress of the nursing course piles the pounds on. I've recently qualified and have lost a bit of weight because I'm not as stressed as I was whilst studying.
HTH.

Thankyou! Haha there is cake everywhere I go! That's good for you. Last year was just awful. I'm determined not to feel that way this year.

Yes HIIT. I’ve recently started doing in everyday.

I’ve put on loads of weight being on mirtazapine (now come off it), I have MS, and am stuck in the house with ASD DD most of the time so running is out.

There’s a few exercise videos on amazon prime including HIIT.

A month without booze should reset your drinking (it has resulted in me not really being fussed about starting drinking again).

Also my plate app for recording/monitoring food intake and working out what you should be eating.

And my Apple Watch... I love it, very motivating (also picked one up 2nd hand on eBay for £175) and however many exercise minutes I have left to do for the day I do that number of minutes of HIIT (or about that depends on the video).

Do Pilates to tone up.

I have also recently bought a folding exercise bike from amazon for £76.

My partner always lost weight on placement. He’d clock up miles a day walking up and down wards

In fact I have not long finished my HIIT for today, DD filmed me doing it in my bedroom (in this tiny space!) and sent the video to XH .

I’ve been topping up with a protein shake if I haven’t eaten enough protein in the day (as per ‘my plate’ measurements, seem to always manage carbs and fat but not protein). If you have an iPhone and Apple watch it will produce all kinds of wonderful data

I have bio synergy whey better vanilla flavour and it is very pleasant (if you like vanilla). If I mix it with cashew milk it adds some carbs and a lot of fat (and it is then LOVELY) but you can mix it with water too.

I find a post exercise shake stops me binge eating after exercise.

I also use a pre workout drink mix called ac8 Xtreme but that is mainly coz it is full of enough caffeine (and dextrose) to actually provide me with the energy to exercise (MS fatigue).

Thanks. Hiit sounds like a plan.
Haha oh no! You are doing very well with little space.
I follow accounts on Instagram and there alot about protein drinks but I'd rather eat the calories.

Sorry, putting dc to bed, which takes a bloody age these days.

I gritted my teeth the first few times I did them, and had to pause them whilst I died at the kitchen table, getting my breath back. So, if this sounds like you, don't give up, I persevered and in about ten days I could see and feel a difference, not a word of a lie. I combine it with weights sessions at home, quick or slow depending on time allowed, and these things, as well as eating reasonably sensibly, have seen me build muscle and get a really decent shape, I'm really pleased. I'm 50 this year and I'm in better shape now than I have been for 20 years.

I have been called 'hench' by a 20-something surfing goddess (I live in Cornwall), that's about the best praise I could ever get

These days, I maintain the body weight, I'm not trying to lose it, just stay in shape. That's the hard bit-sustaining it, esp. at my great age. I've had a huge chocolate-infused rest this Christmas so need to get back on it, but you'll find, if you get fit, it's easier to get it back again if you gorge yourself on mince pies and sausage rolls for two weeks solid have a break.

Pepper, thats great. I'm pleased for you.
Sounds like you're doing well. Yes, thats me. Very unfit. I will have a go. I just have to try and find motivation after work. Sometimes going to a class, forces you to go. I would love to think I can get up an hour earlier each morning.
I'm in need of a wine and chocolate break indeed!!

I do mine when I get home which is around half five ish. I feed the dc, usually with a shepherd's pie I made the day before or something, and then I do my workout in the kitchen. I tell myself that it'll be over in 15 mins, or 20, or whatever, and that usually gets me through it if I'm feeling feeble.

Oh, and please don't weigh yourself if you can bear not to. If you start to lose fat and put on muscle you won't see a difference on the scales really. So, take your measurements now, then re-measure every few weeks or whatever suits you, if that's what you need to motivate you. (I don't bother measuring, I can just tell by my clothes etc). But the scales can really demotivate you.

Good luck!

If you're walking up and down hospital corridors (or anywhere else) - go faster. I'm a volunteer Navigator at our local hospital, telling/showing people where they need to be, and honestly it can be a traffic jam. Clearly no-one's going to get annoyed with people with disabilities, children, etc, well hopefully not, but sometimes it's the staff who are so slow.

I am writing as someone who has been very overweight, but also very fit, doing 45 min power walks most days, spinning x 3 a week, which I why I said - eat less. Smaller plates, even smaller cutlery, don't buy empty calories, eat slowly.

4 stone has stayed off for nearly 10 years, but I still remember it! And I still power walk and spin. Go for it, by Easter you'll be feeling great.

Park the car 20 mins from work= 40 min walk a day but doesn't feel like it

If you've still got your gym membership body pump and spin classes will be your friend. I'm 2nd year student nurse and my uniform is too tight (was too big at beginning of 1st year) I'm determined to be slimmer when I'm back on placement in April. Biscuits, bread and sweets are no longer my friends.

Posted too soon, just wanted to add I feel your pain!! Good luck

Ugh. This is me too. Third year student nurse - I've put on two stone and gone up two dress sizes since I started my degree through stress eating. I cannot afford to put on another stone this year! Pre-degree I used to get great results with 30 day shred and HIIT kettlebell workouts, so I can vouch for those. I REALLY need to make the effort to make exercise part of my routine again. Good luck with it!

Yes, HIIT is meant to be the most efficient (can do it in small bursts of around 10 minutes, in small spaces or anywhere, without any equipment and it is great all round for fitness and toning).

Supposedly it increases your metabolism for 24 -48 hours too.

A protein shake is only 108 calories (with water) but it is all protein. It keeps me feeling fuller for longer too so stops snacking on fat or sugar.

My plate will tell you what percentage/g of carbs, protein and fat you should be aiming for each day. It logs calories and it works with my iPhone and watch to log the calories I have burned each day through exercise against what I have eaten.

it is meant to make you feel like you are pushing past your limit though.

My friends dd lost two after qualified as a nurse just because stressed less. So good days ahead!
Look at parking 20 mins from work. Thats a doable idea and when you come in the door exercise is done. You can always add to that from utube. Also skip with the dc or hula hoop as well as walk at weekends.