Exercise Buddies - anyone want to join?

[Lorns]

Hi this a new thread linked to "We want to lose 10lbs NEW THREAD"

I'm a Group exercise instructor/Personal Trainer and have been offering advice to mumsnetters!

Following suggestions that it would be good to start an exercise/nutrition advice/motivation thread - well here it is!!

Hi everyone

Did a 5k run today so feel fantastic - it really is one of the best ways to lift your mood
I'm still quite a slow runner but dh is encouraging me to lengthen my stride a bit and push myself a bit further so that I get a bit faster. Knocked a minute of my last run's timing so happy about that.
Trying to be good eating wise today as I went way over my points on Thursday night due to meal out.

Have a nice weekend x

well done, everyone

need some tips to get rid of my pot belly - rest of my body is OK but have stubborn tummy that I want rid of! motivation/tips/hints, pls!

Hi everyone
Dinny I can't really help with the tummy exercises I'm afraid, I did do one 'when I remember'd which entails you lieing down, with your legs up, lifting your top part up and holding your hands in front, you just basically 'crunch' I do this 50 times. When I did it regulary it did seem to start working. Also Lorns posted some great posture tips, which include sucking in your belly to your spine, this also helps I believe? Good luck to you Dinny.

Well I did not get to the gym yesterday, was very angry with myself as I sat around waiting for my BF to get home so we could spend some time together, in the time it took him to get home, I could have been to the gym and back. So today I worked extra hard at the gym, to try and make up for it. I just want to log what I did, you can all ignore it!!! I just want to record it here so I can see my progress,

Started walking on the treadmill warming up for 5 minutes.
5 - 9 minutes spent on high speed walking fast gearing myself up to start running
9 - 17 minutes runnning at a steady pace
17 - 20 minutes walking fast
20 - 27 minutes running at a steady pace, abit faster this time though
27 - 30 minutes walking fast
30 - 37 minutes running steady/fast
37 - 40 minutes walking fast
40 - 47 minutes running at a faster speed then before
47 - 50 walking fast
50 - 60 walking fast while on an incline, progessing from 0 > 5.0 at a 2/3 minutes a time
60 - 70 walking slowly cooling down and getting off treadmill once 600 calories burnt off.

Afterwards I did some arm weights.

Am not able to get to the gym now until Weds afternoon. Hope I can keep this up and progress further.

Heres to a new week everyone!

thanks, MA. your workout sounds FAB, well done you! such a long time!

Hi everyone

You are all doing great! Love reading your workouts etc as it keeps me motivated especially on those days when I'm tempted to slob around . I'm not normally free on a Sunday morning so took advantage of it today and, instead of sitting about reading the papers, I stuck Davina on the DVD and went for it - warm up, legs section, upper body and cool down - so feel good .

Still have to make up some of my overspent ww points so will have to keep active over the next few days as I don't want to have to starve myself to make up for one night's blowout.

Dinny, I could do with toning up my tummy area too. Hopefully someone will be able to advise us. How's the no drinking going? I'm going to cut right down on my wine consumption now that I'm counting points - can't be bothered deducting 2 points every time I fancy a glass of wine with my dinner. Have lots of sparkling mineral water in the house now to drink instead, much healthier

MA, sounds like you're really enjoying the treadmill - good on you! I only do 30 mins normally so you're really going for it. Have you been running outdoors as well?

Enjoy the rest of the weekend x

Me again
Have a question about weights. Have just been using bakedbean cans from the cupboards instead of dumbbells for the Davina upperbody workout. Need to go buy some new dumbbells, anyone got any advice which weight I should go for or should I get a set of different-sized weights? Also which shops to look in as don't want to soend too much. Incorporating weights into my workout is very new to me, have tended to concentrate on cardoivascular work before so any advice, tips etc very much welcomed. Main problem area is upper arms (potentially bingo-wing territory, ughh , want to tone up for summer so that I can wear sleeveless tops again).

hi, Laloop

not drinking going v well - though have big weekend coming up next wkd in Brighton! just ordered new Uggs, new jeans so can't WAIT.

re, weights - I have got a Reebok set where you add or take off discs to the holding bits, iyswim.

or take up yoga? you don't need to use weights then and it's far more enjoyable.

Have never done a yoga class before, dinny. There are several on at the gym I go to which I really should try, but I find it really difficult to co-ordinate getting a free creche slot with the daytime class times. One of my friends has just joined the same gym though so we're hoping to motivate ourselves to go in the evenings. Are there any yoga dvd's which are any good, maybe I could try at home?

seriously, worth trying to get to an evening class - yoga is the only thing that will get me out after kids' bedtime (well, the only healthy thing, lol)

would't recommend a DVD at home unless you have done a fair bit of yoga, personally, as I think it's important to have a teacher to correct you. do they offer any ashtanga classes at your gym? they are the biz (see me raving on about ashtanga below!)

Hi everyone, I've been busy with DTS and DH at since Thursday so no chance to post.

Saturday I decided to have a lie in because I was really tired after doing a 300 mile round trip to visit my DM on Friday. So after giving the boys their breakfast, I decided to do Nell McAndrew's Peak Energy DVD. I have not done this for a quite a long time and now I remember why. It is really hard and intense. After a 10 minute warm up, it is 40 minutes of high energy aerobics comprising running on the spot, jumping jacks etc interpersed with the occasional low impact leg raises etc. That is then followed by weights and floor work. It lasts 90 minute but I felt invigorated afterwards.

On Sunday I did the Pump it Up dance DVD which is brilliant.

Today I'm resting but I really want to make the effort to go out for a run tomorrow before I go to work.

WRT to tummy exercise, in order to flatten the tummy you need to engage your core muscles that provide the muscular corset around your back and abdominal region.
These core stability exercises are designed to activate Transverse Abdominus (a deep stomach muscle) and Multifidus (muscle running deep up the side of spine).

Working Transverse Abdominus and Multifidus is beneficial as they are core muscles close to the spine and therefore support the spine. They have a corset effect on the spine, they support it from in front and behind and therefore a good spinal position is achieved.

To work your core muscles, aim to work the muscle that stops you going for a wee, ie pelvic floor exercise. You can feel the muscle contract deep just inside your hip bone. Tighten up the pelvic floor as if you are trying to stop yourself passing water, then imagine there is something hot under your tummy and try and draw it to your backbone. Do not tense up the chest or lift your hips off the surface and remember to keep breathing normally. Hold for ten seconds then relax. Repeat about 10 times.

Once you have mastered this, the great thing about it is that you can work your core muscles whilst you are doing other things e.g. while your walking, sat in the car, during workouts at gym etc.

Thanks speedymama for info on core stability exercises - will definitely give them a go
I'm also trying to be more aware of my posture when I'm doing the housework, sitting at PC, working out etc. Have noticed a real difference to my workout when I do the 30% belly button thingy (Lorns posted some good info on this topic last Monday, 26th feb)

No proper workout for me today - but have done fair bit of housework this morning and heading out for a walk in a wee while.

Hope everyone is well

Just printed off Lorns advice on core stability so thanks Laloop.

My clothes are so much looser now. I have not measured myself yet but it feels as if I have lost an inch of both my waist and hips. Now I must endeavour to stick to my points allocation on WW. Weekends are tough for me because I make puddings and cakes for DH and DTS but I will try harder by having tiny portions!

I ran for 12 minutes today without stopping, really chuffed as my previous best was 5 mins before having to walk for a minute and then repeat.

Well done Stripy. Chances are you ran close to a mile so that is an excellent achievement.

How do you feel now?

I weighed myself yesterday and have lost 5lbs since starting WW and 8lbs since January

Went to the gym on Friday night - have I already written that?

hmm cant remember!

Well done Pecka. Keep up the good work.

Well done everyone on losing the inches/lbs . I get weighed again on Wed am at ww, so will let you know how I get on. Went for a walk this morning, was lovely when I set off but the rain came so ended up like a drowned rat as I'd just brought a fleece jacket !

Spending the afternoon cosying up with the dc's, trying hard not to eat too much (very difficult on a wet, windy afternoon ).

Stripey, well done on the running - keep up the good work, it's great when you get to see an improvement so quickly, that's what I love about running

Stripey well done on running for 12 minutes!! thats brilliant.
Off for a swim today, need to tone up my arms I think I am neglecting them now I don't use the cross trainer. I worked out I have 24 days to try and lose weight and tone before my goal date [am attending a wedding] I am not expecting much weight loss to be honest, I mean I have not lost ANY since I started exercising, but am hoping to look more trimmer and toned. My mantra - 'its not about losing weight, its about getting fit. Its not about losing weight, its about getting fit'...and repeat.

Hi all
Swam 50 lengths today, was going to do another 20 - to make it to a mile, but there was a lady learning to swim in the pool, and she could not swim in a straight line, so after alot of manouvering for her, I gave up and got out. Thought it was best to let her have the pool to herself.

Running tomorrow woohoo!!

p,s - well done on the weight loss pecka.

mucky - found you! i will repeat what i said on other thread, had a little boy called hayden. if you click on my name u will see a pic of him at a week old (yesterday).

Bethoo!!!!!! CONGRATULATIONS!!! He is GORGEOUS - how are you both doing?

pecka - great though i am sleep deprived at the mo so ust slumming it in pjs! at parents and had good intentions to do some running but not put my foot in my trainers yet! also find it hard to tear myself away from him!