Hi nice to meet you;
Why did I join SP??

On St George's Day (23rd April) 2007 I had a brain operation (DBS-Deep Brain Stimulation- too gory to go into here lol) for Generalized Dystonia (a neurological movement disorder I’ve had since I was 15- please go to http://www.dystonia.org.uk/) to improve my range of movements- I’ll never be cured.
And I'm happy to report it was very successful, so much so I made my mind up that once I was fully recovered I wasn’t going to ...

Hi nice to meet you;
Why did I join SP??

On St George's Day (23rd April) 2007 I had a brain operation (DBS-Deep Brain Stimulation- too gory to go into here lol) for Generalized Dystonia (a neurological movement disorder I’ve had since I was 15- please go to http://www.dystonia.org.uk/) to improve my range of movements- I’ll never be cured.
And I'm happy to report it was very successful, so much so I made my mind up that once I was fully recovered I wasn’t going to waste the surgical team’s efforts, I was going to live life well and get out to enjoy myself.

But I was on medication that had a reported side effect of weight gain…. or at least that was the excuse I hid behind. Portion control wasn’t the half of it!
Admittedly I had a real reason for lack of exercise- the Dystonia. I could barely walk 100 metres without severe back and neck pain. But the op had pretty much cured that.

SSOOO on 1/1/08 at my heaviest weight ever and also suffering from agoraphobia I had an epiphany. Enough was enough.
2008 was going be my year.
First things first....ditch the weight!!

I tracked everything on here; every morsel that passed my lips, did regular weigh-ins (and took measurements) and what little cardio exercise I could do. Talk about out of shape-5 minutes was enough to knacker me!!

As I was able to increase the cardio I found myself getting up earlier so I could fit more exercise into my day. I couldn’t wait to get out of bed, I was LOVING EXERCISE and the high it was giving me and gaining in confidence that my body could move normally now.
I enjoyed, YES enjoyed, early morning walks in the park.
Some days I was completing my exercise DVD twice just for the fun of it and to get REALLY fit. I loved working up a sweat!!!!!!
After a while I decided to try out my old exercise bike and again gradually increased the time and raised the resistance bar more and more, even dusted off my old Thighmaster.

I conquered the agoraphobia, finally facing up to that in the spring of 08 with Cognitive Behavioural Therapy….which like the op has been successful and I’ve travelled on the London Underground on my own- never done that b4 EVER.

My other half has supported me by buying me the ankle weights and dumbbells I wanted and went on to surprise me with a stair stepper, stop watch and pedometer for my 51st birthday bless him and for Crimbo 2008 Pete announced that he’d be treating us to a multigym as a Christmas present to us both from us both, which is in our spare bedroom along with the bike. WOW my own gym LOL. He then surprised me with extra “stocking filler presents” as he called them of a stability ball, resistance bands and a yoga mat (much needed as our floor was getting too hard for my smaller, less padded body lol).


TWO AND A HALF YEARS WITH SP posted 1/31/2010 update

At the start of 2010 I just had to celebrate by updating my page again and tell you, dear reader, I am still here maintaining and improving my fitness level further.

I’m renewing my 2008 and 2009 New Year’s Resolutions to myself (and my unspoken promise to the surgeon)….stay fit, eat healthilyy and get out and enjoy life.

I’ve lost a total of 31.125 inches off my frame – that’s just over the length of one of my arms and I’ve lost that in inches!!!!
The weight is still stable at around 122, I’m revising and adding to my exercise plan, really enjoying life and still trying a new food/drink/herb every week and at least one new recipe a month and am a really healthy eater loving fish and fresh fruit and veg.

I can easily do 60 minutes without stopping on a high resistance on the bike, or an hour cardio DVD workout and I have strong toned muscles where there was once flabber.

I’m stronger, fitter and more confident than I was in my thirties or teens and feel happy with my body shape- a UK size 10 but I am now interested in keeping definition- not bulging muscles just definition and increasing my fitness further- guess that's going to be my resolution for 2010
I love to revise my exercise plan every couple of months or so- keeps me motivated and focused-and the start of 2010 seems the perfect time to celebrate another change and up the ante (see below)

I am SSSOO glad I found Sparkpeople; it's given me a new lease of life and a determination to stay trim.


CARDIO-I’ll continue with cycling, rowing, or aerobics on new DVDs or walking in the park (make the most of the changes of the seasons and getting some fresh air) or my stair stepper.
I’ve unlocked myself from 2 cycling a week, 2 aerobics etc instead as long as I do one 60 minute continuous session a week and at least 4 x 30 minute workouts throughout the week in whatever form takes me on the day I’ll be happy. Then it won’t get monotonous.

I get good STRENGTH TRAINING using various DVDs. I wear 3 sets of ankle/wrist weights to add resistance for leg exercises and hold light dumb bell weights for upper body and waist.
Although I have these it’s been fun to adapt something of my own making, taking it to another level, having learnt the exercises on SP,

BALL FLOOR WORKOUT FROM FEB 2O10 lasts about 30 minutes

2 x25 crunches in 2 stage lift on ball
2 x25 bridges on ball
2 x 25 crunches in 3 stage lift on ball
2 x 25 bridges on ball

2 x 25 crunches with reach to left
2 x 15 side outer leg raises to left
2 x 15 side abductions to left
2 x 25 crunches with reach to right
2 x 15 side outer leg raises to right
2 x 15 side abductions to right

25 crunches with twist to left
25 crunches with twist to right

2 x 15 Pushups on Ball at Legs
2 x 15 back extensions on ball

Side Plank left
Side Plank right

5 Side Plank with waist twist/swing left
5 Side Plank with waist twist/swing right

I go for 250 crunches. By doing the crunches in 2 and 3 stages it works my abs that little bit harder. Finish with stretching and yoga plough position

WEIGHTS WORKOUT FROM FEB 201O takes 20 minutes

Now do 2 reps of 15 with 3 kilo (6.6pounds) dumb bells and each rep takes 20 minutes or I mix up the weights doing 1 or 2 reps of 8 at 4 kilo (8.82 pounds) where my arms allow- lateral raises are my weak spot.
I’ve also added between 5 and 10 reverse squats with bicep curls (pinched from Jillian Michael)
* these exercises I do with/on/against a ball for an added core workout

*Wrist curls
*Lateral raises
*Alternate Forward raises
*One-arm dumbbell rows
*Wide leg squats with dumbbells (I call them plies) coming up into Over Head Raises with calf raises
*Side bends with dumbbells
*Single forward lunges with bicep curl
*Flys (or as we call them in the UK pec decs for chest)
*Chest presses
*Lying tricep extensions
5- 10 reverse squats with bicep curls

MULTI GYM FROM FEB 2010 (as revised in Dec 09)
1 rep of 15 of each of the following- takes 15 minutes and I do 2 reps all I’ve done is change the order

Outer thigh abduction (15 each leg) 7 kilo 15.25 pounds
Inner thigh abduction (15 each leg) 7 kilo 15.25 pounds
Mid row 20 kilo 44.10 pounds
Lateral pull downs 13 kilo 28.66 pounds
Leg curls (15 each leg) 7 kilo 15.25 pounds
Pectoral Fly 7 kilo 15.25 pounds
Bench press 13 kilo 28.66 pounds
Seated leg extensions 13 kilo 28.66 pounds
Incline press 7 kilo 15.25 pounds
Decline press 7 kilo 15.25 pounds


I’ve looked for the multigym exercises on SP “my fitness” and can’t see comparable exercises so I’ll stick to listing it as 30 minutes on the multigym.

NB- No not all on the same day!!!!!!!!!!! LOL

REGULAR MONTHLY GOALS

Blog on goals met and set goals for future month.
Try a new food/drink/herb every week and at least one new recipe a month.
Take bloody pressure

Goals Met/Achievements along the way;
29 March 08
Weight down to 123
The weight sometimes plateaued and then I’d loose 3 or 4 pounds in one week, averaging out 1½ pounds a week over 3 months (which is what Spark People recommends). I rewarded myself for every 5 pounds lost with inexpensive chunky and unusual jewellery and eventually some new size 10 clothes having got to my goal weight.

29 March 08
I’m now flexible enough to get into the Yoga Plough position- another mini goal I’d set myself.

5 July 08
To do the plank for 2 reps of 1 minute

27 July 08
To be able to have slimmed my thighs and calves enough to get into some skinny pedal pushers. I feel like a teenager! I treated myself to some bikinis- LOOKING AND FEELING AWESOME” I never envisaged me, at 50+, being able to wear a size 10 bikini AND have Pete tell me what fabulous abs and thighs I have!!!!

29 Nov 08
1st 2 hour cardio workout
Now do 5 reps of 15 with 2½ kilo (5 ½ pounds) dumb bells

14/12/08
To try out HIT (HIGH INTESITY TRAINING).
IT WORKS WOO HOO! Going to incorporate this as a bench mark now.

31/12/08
Kept within 2 pounds of goal over Crimbo.

1/16/09
Up the dumb bell weights workout to 3 kilo for all exercises by the end of the year……….. ….that’s going to take some doing LOL.

1/17/09
Try out resistance bands and stability ball to add interest to work outs. Now regularly sit at my computer on the ball to work my core muscles.

1/27/09
Re-evaluated workouts………
At least 40 minutes cardio 5 times a week- be it to a DVD, walking, or a combination of cycling, rowing or using my stair stepper.
Plus at least 40 minutes toning/strengthening using weights for a minimum of 4 times a week (also use my stability ball and resistance bands & Thighmaster for variety) & using our multi gym at least twice a week for a minimum of 15 minutes

2/22/09
Got one 80 minute continuous cardio session in for each week of Feb

March 09
I seem to be doing 80 minutes automatically now as soon as I mount the bike.
I did do an extended session of 2 hours continuous cardio the last Sunday of March and surprising felt elated AND felt like carrying on, but common sense kicked in and I stopped

April 09
Have a measure up of vital statistics. It would be interesting to see if all the exercise on the multi gym has made any difference to inches or whether I just feel “tighter” and more pulled in. Unchanged see blog
Did two back-to-back multi gym routines (so a 30 minute session) during April
Added forward raises to the weight workout for shoulder tone and lateral lunges for Quads, Glutes, and Inner thigh and added workout routine in minutes to fitness tracker

May 09
At least one continuous 90 minutes cardio session each week

I presently use 1.5 kilo (3.3 pounds) and 3 kilo weights (6.6 pound) weights and have tried out 5 kilo (11 pounds). Needless to say it was too much and I know I’d be risking injury to try even part of workout I’ve blogged about b4 at that level

June 09
Do at least one continuous 90 minutes cardio session each week -I did 8!
I did more cardio on top of this coz of inter team challenge but these were the flat out sessions

Continued to vary the weights on the dumb bell routine and take exercise outdoors when possible- Yep did that- 3 or 4 times the weather was good enough for me to take my weights into the garden and have the radio with me to work out to.

I will continue to try for 1x8 at 4 kilo- you can only make your muscles stronger by pushing it slowly so even if I achieve 6 I’ll be more than happy- then I’ll up that next month Yep I did it. Used 3 kilo dumb bells and wore 1 kilo ankle weights on my wrists that’s 8.82 pounds and a couple of times I managed 2 x 8 reps!

July 09
Lost my MOJO for a few days and blogged about that.
Fortunately for me with the help of my Spark friends and a stern talk with myself MOJO returned with a request that now and again she needs a breather and will disappear without warning if I don’t turn it down a tad.

Still aim for at least 1x 90 minute cardio every Sunday along (and shorter ones during the week)
4 back to back sessions on the multi gym
Try a different food each week- goal met
Get back to doing some aerobic DVDs for a change. Yep

Continue to mix up the weights and dumb bell routine; Instead of doing arm and leg exercises separately I combined some; like going from a squat into an over head raise with the dumb bells. Bloody hard work but fun! And the sun didn’t shine much in Harlington during July, but when it did I made the most of it.

August 09
I said at the beginning of August that I felt my physique is where I want it now (even though I’ve been at goal over a year I’ve been working on my “shape” and toning up) and although I shall continue to exercise I’d be trimming back and want to add variety.

Aimed for 1x 60 minute cardio every Sunday
3 x 30 mins back to back sessions on the multi gym

Just 400 crunches a week (a variety to be slipped in amongst bridges, push ups, back extensions and some planks) - ended up doing more just because I got carried away

September 09
Aimed for 1x 60 minute cardio every Sunday (and just 5 shorter ones during the week)
1 double session on the multigym a week
At least 400 crunches a week
Reintroduced some 2 minute planks

October 09
As for September and added side planks and side planks with twists

November 09
Revised workouts again
Now do 2 reps of 15 with 3 kilo (6.6pounds) dumb bells and each rep takes 20 minutes or I mix up the weights doing 1 or 2 reps of 8 at 4 kilo (8.82 pounds) where my arms allow- lateral raises are my weak spot.
I’ve also added between 5 and 10 reverse squats with bicep curls (pinched from Jillian Michael)

Dec 4th 09
Tried this out this morning on the multigym! - added 2 ankle weights so 1 kilo (2.25 pounds) added to each of the exercises. And boy I could feel it- but still managed 2 reps of 15.
At last my muscles are being challenged again and it feels GREAT.
So now I’m hauling;
Outer thigh abduction (15 each leg) 7 kilo 15.25 pounds
Inner thigh abduction (15 each leg) 7 kilo 15.25 pounds
Mid row 20 kilo 44.10 pounds
Lateral pull downs 13 kilo 28.66 pounds
Leg curls (15 each leg) 7 kilo 15.25 pounds
Pectoral Fly 7 kilo 15.25 pounds
Bench press 13 kilo 28.66 pounds
Seated leg extensions 13 kilo 28.66 pounds
Incline press 7 kilo 15.25 pounds
Decline press 7 kilo 15.25 pounds

January 2010
Revised and timed workouts for February

Read More About CAZ_NR_HEATHROW (Updated January 30)

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