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YouLookFab Forum » Topic: I need a healthy habits pep talk! https://youlookfab.com/welookfab/topic/i-need-a-healthy-habits-pep-talk Style Advice for Fashion Lovers en-US Fri, 17 Apr 2026 14:20:41 +0000 http://bbpress.org/?v=1.0.2 <![CDATA[Search]]> q https://youlookfab.com/welookfab/search.php unfrumped on "I need a healthy habits pep talk!" https://youlookfab.com/welookfab/topic/i-need-a-healthy-habits-pep-talk/page/2#post-2371127 Sat, 28 Sep 2024 13:29:17 +0000 unfrumped 2371127@https://youlookfab.com/welookfab/ Peri— so much of what you are describing relates to habits, ultimately. Building new good ones, auto, dropping bad ones. Something I have really struggled with myself. I really enjoyed the book Atomic Habits. I got it from the library first but then got my own copy so I could underline, try, fail, try again, learn. There are quotes I could make but , just read it! Janet on "I need a healthy habits pep talk!" https://youlookfab.com/welookfab/topic/i-need-a-healthy-habits-pep-talk/page/2#post-2370711 Mon, 23 Sep 2024 13:28:55 +0000 Janet 2370711@https://youlookfab.com/welookfab/ Staysfit, having a Pilates reformer at home is impressive! I go 2-3x a week and I really like it. We have a Hydrow and Peloton in the basement, but lately my husband is using those more than I do. It’s also impressive to have grown up with such inspiration and support. Neither of my parents were athletic or terribly active (mom walked a lot but I never saw either or my parents do anything strenuous they didn’t have to do). I always believed myself to be deeply unathletic. Everyone — including me — was shocked when I started running and did several half marathons. It’s an uphill battle when this isn’t instilled in you from a young age, but I’m fighting the good fight. Staysfit on "I need a healthy habits pep talk!" https://youlookfab.com/welookfab/topic/i-need-a-healthy-habits-pep-talk/page/2#post-2370453 Fri, 20 Sep 2024 12:05:16 +0000 Staysfit 2370453@https://youlookfab.com/welookfab/ One suggestion I don’t see here is to make use of  compound exercises.  They target multiple muscle groups and are designed to be more functional.  They make your workout go quickly and improve movement efficiency and balance.  They exist in body weight and weighted versions.  <div> </div><div>Another suggestion I don’t see above is to break the weight workout into 10-15 minutes per day and pick only a few areas to target each day.  In a 7-10 day period you can cover all muscle groups multiple times.  There are some nice reference books with such workouts that you can find at the library designed for women, or you can try one for men.  </div><div> </div><div>I have major time constraints in my life at present, and make use of both of these strategies for my weight workouts.  I work out at home.  We invested in dumbbells, kettlebells and we have a weight bench purchased from a store that sells resale sports equipment.  It was cheap and we use it regularly.  </div><div> </div><div>I admit to being a Pilates junkie, and have been doing Pilates 3-4 days per week for 15 years.  I also have Pilates equipment at home including a reformer with a tower, and our basement has a room with floor mats which is perfect for yoga or mat workouts.  I used to run marathons but stopped after fracturing my femur while training for the Boston Marathon.  (I tripped over a pothole that was hidden by the snow.) Since then whenever I have tried to run, I end up injured in some way….as I have been since April when I somehow tweaked both my Achilles and peroneal tendons. Maybe this time I have learned the lesson, no more running.  I swam, taught swimming and was a lifeguard for many years.  I no longer swim in pools because I became sensitive to the chemicals, and most pools in my community are too warm for laps.  Rowing machines, walking and the Pilates reformer jump board are current form of aerobics.  </div><div> </div><div>I do not worry about protein.  I generally eat a WFPB diet and have never counted how many grams of protein I eat.  My goal with weights has been to build and maintain muscle mass, balance, and preserve joint, muscle and organ function as I age and I believe I am successful so far with greens, grains, beans, nuts and seeds.  I do not use protein powder or bars.  </div><div> </div><div>Finally, I feel fortunate that my father (87) set an example of daily exercise.  I did the Royal Canadian Air Force Exercise plan for physical fitness with him starting at age 7 and continued all through High School, plus he gave me a love for riding my bicycle, hiking, swimming, boating and all water sports.  He encouraged my participation on sports teams in school.  He continues to work out every day even if it’s only for a short interval.  On days when I am tired or less motivated, I think of my dad and how he has been dedicated to daily exercise.  I believe it has prolonged his life since he does not eat a healthy diet. I always feel better after I exercise. One more tip which was mentioned above…while heavy weights are recommended, they are not absolutely necessary.  In my experience, consistency is more important than how hard you work out.  If you feel miserable after a workout, I would dial it back and do less.  Doing something is always better than nothing.  In Pilates we do only 5-8 reps of light weights for each exercise but focus on perfect form.  I know from experience that this builds muscle.  It may not be as fast, but it works.</div> kinnick on "I need a healthy habits pep talk!" https://youlookfab.com/welookfab/topic/i-need-a-healthy-habits-pep-talk/page/2#post-2369602 Mon, 09 Sep 2024 15:23:13 +0000 kinnick 2369602@https://youlookfab.com/welookfab/ You are right, Peri. My husband was rushing me while I was writing.   Sorry.  I should have taken time to review.  I was thinking 3.5 ounces 3 times per day.  I know that a lot of people think that amount is only for heavy exercisers and weightlifters and they may be right.  For me, I have found that 100 grams a day of protein to be a little low.  Before my accident and weight gain I was the person who ate tons of vegetables and whole grains.   It was a hard change for me to substitute all that protein.   Sal on "I need a healthy habits pep talk!" https://youlookfab.com/welookfab/topic/i-need-a-healthy-habits-pep-talk/page/2#post-2369585 Mon, 09 Sep 2024 03:50:19 +0000 Sal 2369585@https://youlookfab.com/welookfab/ That's inspiring Kinnick - great dedication.  Pleased you have made such good sensible achievements and progress - awesome!!  And it sound like you have entrenched your habits by taking things slowly.  And that's the key isn't it - I can think of habits I have entrenched and those that I haven't. Peri on "I need a healthy habits pep talk!" https://youlookfab.com/welookfab/topic/i-need-a-healthy-habits-pep-talk/page/2#post-2369581 Mon, 09 Sep 2024 01:27:14 +0000 Peri 2369581@https://youlookfab.com/welookfab/ kinnick, wow that sounds like a really hard time and I'm glad you are able to report being better. Agree on the slow approach, that always works better for me.  But...I don't understand what you say about 100 grams of protein being 3.5 ounces. Where are you getting this? 3.5 ounces of chicken breast is about 30 grams of protein, not 100. 3.5 ounces of beef or salmon is about 25 grams of protein. What in the world are you eating 3.5 ounces of that nets you 100 grams of protein?! I don't really think that's possible. Maybe a typo?  kinnick on "I need a healthy habits pep talk!" https://youlookfab.com/welookfab/topic/i-need-a-healthy-habits-pep-talk/page/2#post-2369564 Sun, 08 Sep 2024 18:32:42 +0000 kinnick 2369564@https://youlookfab.com/welookfab/ I was in a serious accident over a year ago after which I could not walk at first.  I went to physical therapy for over 6 months.  I was super motivated to get back in shape but the PT insisted I exercise at a slower, easier pace.  Eventually I was able to incorporate weights.  I found over the last year that you can improve your strength and weight load significantly without excessive soreness by taking a more gradual path.  Pain can be a warning that your form is off but it can also mean you should slow down.  Stretching or foam rolling after your work out can also help.  <div> </div><div>I work out at home now with a weight machine (TuffFtuff functional trainer) that I love.  I have had it for 18 years and prefer it to free weights.  I looked it up just now though and the price has skyrocketed so probably not an option.   I listen to audiobooks or podcasts while I exercise and stretch.  I find I prefer machines to free weights. </div><div> </div><div>I gained weight after my accident and wanted to lose it.  I had so many physical limitations that I couldn’t burn the weight off with exercise (which really only works if you are an extreme exerciser anyway) so I had to change my diet.  I decided to eat lower carb and lost 10 pounds over 5 months.  When you choose a lower carb diet you ending up eating more protein and fat.  100 grams of protein a day is about 3.5 ounces and, in my opinion, not enough.  I, like you, struggled with eating meat so I did research on good sources of protein that I liked and made sure I got protein (with some good fats) twice a day.  I am not a fan of protein drinks bc they often have so many odd additions to them.   My husband, inspired by my success, decided he was going to get more protein by drinking bone broth but that is a new development and we will see how it works out. My weight loss was slower bc I wasn’t willing to give up fruit.  But that is ok bc slow is fine.  I did give up added sugar which was not as hard as I thought it would be as long as you have fruit around.  I can’t imagine going back to my old ways of eating bc I actually enjoy my diet and find it easy to maintain.  </div><div> </div><div>Mostly though, I wanted to assure that you can get stronger without being in pain.    </div> BrieN on "I need a healthy habits pep talk!" https://youlookfab.com/welookfab/topic/i-need-a-healthy-habits-pep-talk#post-2369266 Wed, 04 Sep 2024 14:43:29 +0000 BrieN 2369266@https://youlookfab.com/welookfab/ I consider my time at the gym "me time". Its pretty much the only time I listen to my music playlists and I go and just focus. I don't talk to anyone and I hardly look at anyone. I'm just totally in my body.  I guess I've framed it to myself as a bit of a luxury. As for protein I hear you. I like dairy products though so that makes it easier. I find if I don't pack my breakfast with protein I can't get anywhere close to my goal for the day. I do a greek yogurt smoothie in the morning with all the add-ins including a big scoop of a collagen powder. I take it because it has fortibone/fortigel in it (for bones) but i also packs a lot of protein.  I recently shelled out $42 for an InBody scan - but I didn't shell out for the meeting with the nutritionist which was like 3x the cost.  It took me a good hour with google to figure out what it all means. The level of detail is wow - like I have 5.47 lbs of muscle in my right arm - but it also gives the big picture numbers I was after - like amount of skeletal muscle mass, body fat percentage and visceral fat level.  I would recommend it to anyone who is looking for more fitness information than just what the scale says.  I am finding the information very motivating. I'm planning on repeating it in  2-3 months.  RobinF on "I need a healthy habits pep talk!" https://youlookfab.com/welookfab/topic/i-need-a-healthy-habits-pep-talk#post-2369265 Wed, 04 Sep 2024 14:20:13 +0000 RobinF 2369265@https://youlookfab.com/welookfab/ I will chime in with the advice to try it at home! I started going to a trainer maybe 7 or 8 years ago a few times a week and, while I didn't love it, I did like the feeling of getting stronger and firmer. Then we moved too far away from the trainer so I started doing workouts with You Tube videos three mornings a week before work. That 5:30 alarm was really hard and I struggled but for the most part kept it up. Then this January I broke my foot and stopped completely (why I didn't continue with upper body I don't know!). THEN just when I had convinced myself to pick it back up again I hurt my hand and once again gave up on my weights. Now thinking of it again but not sure how I would hold the weight in my injured-but-getting-better hand. Maybe kettlebells?  Anyway, for me, working out at home takes up less time and I like that. Sounds like the time is part of the issue for you so maybe that would help. I love that you are doing ballroom dancing! My DH and I took some dance classes before Covid and really enjoyed them! Unfortunately the place where we took the classes has closed but we should find a new one! AndiB on "I need a healthy habits pep talk!" https://youlookfab.com/welookfab/topic/i-need-a-healthy-habits-pep-talk#post-2369208 Tue, 03 Sep 2024 18:43:59 +0000 AndiB 2369208@https://youlookfab.com/welookfab/ What a great thread.  I've been lifting on and off pretty much all of my adult life, and am really trying hard to create a long term HABIT of lifting.  I have excellent habits with other fitness activities, but not so much lifting.  I do belong to a gym - a YMCA, and I now take many more classes than I used to since they changed the pricing from having to pay for all classes to increasing monthly dues and all classes free. I now do yoga at the Y instead of a studio, which means I can take more than one class a week without breaking the bank.  I've upped my spinning to 2 or sometimes 3 a week.  I drop in to Pilates and kickboxing.  I've made so many new friends of women I've seen around the Y for years, who were long time familiar acquaintances, but now we are all taking more classes, and we DO things together!  But the weightlifting, no matter that I've been doing it at home for years - inconsistently, and without the progressive overload necessary to get really strong (which is what I want!) - hasn't become a 2 to 3 day a week habit. BUT!  One of my new Y friends and I hired a Y personal trainer, and now we are holding ourselves accountable to 3 workouts a week.  Sometimes we meet at the Y and do them together, sometimes separately, and I still do a lot at home, where I have acquired mostly dumbbells but a bunch of them over the years.  Really added during covid, and I have 30lb'ers!  so what everyone else already said, but also adding to try to do some on your own at home, to supplement the trainer.  Or so that when you are done with a trainer you KNOW what to do at home.   I became quite good a doing at home dumbbell only exercises, but now bunch pressing, using the cables, the pull down (up?) machine.  Loving trying new things on the fitness floor and so fun to have a new friend to explore with.  We've been taking classes together for a decade at the Y, but doing the trainer together was a great decision. You've got this.  So much good advice here! April on "I need a healthy habits pep talk!" https://youlookfab.com/welookfab/topic/i-need-a-healthy-habits-pep-talk#post-2369188 Tue, 03 Sep 2024 10:59:10 +0000 April 2369188@https://youlookfab.com/welookfab/ Peri, now my BIL has attached the same glucose monitor to himself and my son is ordering one. Soon I will be the only person in our orbit who wants to talk about books or making fresh pasta. Angie on "I need a healthy habits pep talk!" https://youlookfab.com/welookfab/topic/i-need-a-healthy-habits-pep-talk#post-2369122 Mon, 02 Sep 2024 15:33:06 +0000 Angie 2369122@https://youlookfab.com/welookfab/ You are doing great, Peri! Impressed you're going to a trainer twice a week despite your doubts and resentment. Your momentum is fabulous! You can give us the pep talk ;)  And much relieved that hubs is doing better. Wishing you both good health and happiness.  FWIW, I'm nodding along with MsMary, Suz and Sal. It's important to workout to build some strength, fitness, and flexibility - for body, mind and spirit - and preferably making it something you enjoy so that you can manage it daily. The consistency is key, IMO.  As for protein, yes our diets need a lot of it. Eat what you can manage! The fact that you are aware of it, will keep you in check. I am a morning person, so I wake up early and workout at home - like Jaime, I'm not a gym person, so that would never work. I do my strength building vinyasa yoga workout every day with the Down Dog app. It's challenging! I'm wobbling afterwards. Then I walk a lot during the day because I seldom drive - and doggies need their walkies. The activity part of my life is covered.  As for the protein part, I LOVE to cook and enjoy eating protein, so that part is easy. Maybe a meal service that is focused on protein can supplement your cooking a few times a week?  Again, I think you are doing well, and good for you and hubs LJP on "I need a healthy habits pep talk!" https://youlookfab.com/welookfab/topic/i-need-a-healthy-habits-pep-talk#post-2369081 Mon, 02 Sep 2024 02:43:57 +0000 LJP 2369081@https://youlookfab.com/welookfab/ Sorry , to clarify , anything even near 100 g a day of protein is for those who are into heavy-weight training and looking for a certain physique . It’s not the norm . Peri on "I need a healthy habits pep talk!" https://youlookfab.com/welookfab/topic/i-need-a-healthy-habits-pep-talk#post-2369062 Sun, 01 Sep 2024 17:14:20 +0000 Peri 2369062@https://youlookfab.com/welookfab/ Wow! I am awed by the support from you all, and more than that, just the feeling of being all in it together. I see I'm not the only one going through this push to make smart choices, even if they are hard.  One thing I've realized while thinking this all through is that I'm just not a person who enjoys a packed schedule. I never have been. I was in a group a friends awhile back and two of them were saying they are "go go go" people who like to be busy, and I was thinking, Nope! I'm a "stay stay stay" person. It's the way our society rewards extroversion and acts like us quiet. contemplative types need to be fixed.  So, I was already at the limits of my busyness with work, daily life, house projects and 4 hours of weekly dance...it seems like the two hours of extra workouts have been the thing to push me over into the stress level of busyness. I feel like this has been the issue more than the actual workouts. Now that I'm enjoying a free weekend I can see that I need these times built in too.  Jules, Jaime, Cat2, Minaminu, As far as the actual workouts, I do like them while I'm doing them. The trainer is good, keeps things moving with lots of variety, and watches carefully for good form. She knows my limits at this point and we are going gradually. I've had an abundance of ortho injuries and I don't want to do anything to flare them up or add a new one so for now I want her eyes right on me...that lets out doing them alone at home or doing a group. Those things might be in my future, but not right now! And also, I know myself. Even on the days I would get to them, I know that urge to stop at 6-8 reps...that's the point where she says "5 more" and starts a countdown. I need that little push because alone, I would stop when I wanted to.   April...hilarious! I get the same thing. I can tell my DH something many times but it doesn't register as real until he reads it somewhere or someone else says it.  Helena...the broccoli of exercise! So good! I also love your some is better than none approach.  Joyce B...I like your mantra. I'm going to steal it. "weights for my bones".  Echo, Sal, Dee, Judy...my other and primary mantra. My goal is to set myself up for the healthiest aging I can manage. My lovely but cautionary tale friend and my lively MIL are always in my mind. And also thanks for all the protein voices of reason. I'm the furthest thing from a nutrition expert but this 100+ grams of protein a day feels like mostly social media trendiness. I'll push what I can and tell that 100 to shove off! judy on "I need a healthy habits pep talk!" https://youlookfab.com/welookfab/topic/i-need-a-healthy-habits-pep-talk#post-2369059 Sun, 01 Sep 2024 16:10:02 +0000 judy 2369059@https://youlookfab.com/welookfab/ Well, you're doing something hard...weight training!...it's bound to be dreaded and maybe even resented.  I did it in my twenties and I think when it hurts, it means it's working.  Remind yourself we can do hard things!  We do them all the time.  At the same time, see if you can't cultivate a love for it.  (like when my son used to get tattoos and I'd say "doesn't it hurt?" and he'd say "yeah, but in a good way").  I hope that doesn't sound patronizing. At the same time, I think it's also important to love and appreciate the bodies we have as instruments for all they allow us to do and be, rather them merely see them as objects we must whip or diet into a particular (and often culturally acceptable) shape.  Above it was mentioned that "exercise is medicine", I would add to that: JOY is medicine.  Joy of movement can be found however our bodies look or feel.  There's always time to have a dance party in the kitchen! Suz on "I need a healthy habits pep talk!" https://youlookfab.com/welookfab/topic/i-need-a-healthy-habits-pep-talk#post-2369058 Sun, 01 Sep 2024 16:04:49 +0000 Suz 2369058@https://youlookfab.com/welookfab/ April, LOL!!!!  cat2 on "I need a healthy habits pep talk!" https://youlookfab.com/welookfab/topic/i-need-a-healthy-habits-pep-talk#post-2369052 Sun, 01 Sep 2024 13:11:26 +0000 cat2 2369052@https://youlookfab.com/welookfab/ Maybe you don’t have the right mix of training? I can’t stand going from machine to machine at the gym, but am perfectly happy doing body weight training and free weights at home. I worked with a trainer to put together exercises I can do despite my random limitations. I do them in the morning when I’m half asleep and don’t mind it at all. I love to swim and find Pilates really challenging in a good way, and so cheerily head the gym for those. April on "I need a healthy habits pep talk!" https://youlookfab.com/welookfab/topic/i-need-a-healthy-habits-pep-talk#post-2369049 Sun, 01 Sep 2024 12:35:47 +0000 April 2369049@https://youlookfab.com/welookfab/ Chiming in because we're in the midst of the same habits analysis here. Mr. A has purchased a cutting edge CGM, Continuous Glucose Monitor, and now wants to begin every conversation with commentary on what effect this food or that activity had on his blood sugar. Luckily I find this topic interesting. I also note - but do not say aloud because I'm not that maritally naive - that 90% of what he's learned is stuff I've been advocating for years. But that's just "April talking" as opposed to a gadget with a lithium ion battery that charts things on a smart phone. So, we are re-examining food habits. He already exercises obsessively (are you sensing a pattern here) so that's not really part of it. It's mostly about how things like popping chocolate and indulging in sweets is wreaking havoc on his blood sugar. It's kind of a no-brainer that eating dessert after all three meals and snacking on popsicles is not great for sugar levels, but we're focusing on the more subtle things. Of course, blood sugar is just one thing - it's merely the one thing he's monitoring now and thus has become front and center. Suz on "I need a healthy habits pep talk!" https://youlookfab.com/welookfab/topic/i-need-a-healthy-habits-pep-talk#post-2369036 Sun, 01 Sep 2024 04:44:46 +0000 Suz 2369036@https://youlookfab.com/welookfab/ Peri, I'm so glad your husband is doing better and I am inspired by your ballroom dancing prowess! How fabulous to have an activity you enjoy together in that way.  It's also brilliant that you have started weight training and are keeping it up, especially in the face of not enjoying it a whole lot. That takes determination!  I can empathize! When I started exercising (about 14 years ago) the only exercise I enjoyed, really, was walking. And maybe ice skating, and bicycling, but I had not done those in decades. ;) But I started a weights program for all the reasons you mention. And I hated it. (I was also the type who much preferred reading). Still, as others have said, it can take a while to build up the positive associations. And I knew that. Which didn't make it any easier in the gym, for the first months. However, just when I was convinced that would never, ever enjoy any kind of exercise at all, and I'd be doomed to a lifetime of boring and gruelling have-to-do-it movement, something shifted. Now  I can't bear not to move! Typically, I do two kettlebells workouts per week (resistance plus cardio) and daily biking and walking, occasional swimming or skating, regular hiking. I feel I probably should do more traditional weights workouts as well and might try to build one in per week this fall and I'd also like to try something new for fun, just to shake things up. But we'll see.  Having said that -- not all exercise is equal and some forms are less fun than others. As you can see from the answers here -- everyone is different! Some love to work out in a group setting. Some need to be alone. Some love to be outside. Some love to be at the gym. Some like to be at home.  I think it's true we will persist for longer with activities we genuinely enjoy. And sometimes that means trying out a whole lot of different things. Or sometimes it means making adaptations to a program.  Have you tried talking to your trainer about how you might make it more enjoyable for yourself? If you miss reading, maybe listening to audiobooks while workout out would help (I do this while walking, sometimes). Or maybe doing it with a friend, as others have suggested.  I'm also of the Jules school of thought. More can be better than less. My original weights program was 4 days a week with active rest (meaning yoga or walking or even a gentle jog) on the in between days.  I'm not that devoted now, but following that program for 6 months actually did help me get over the hump of exercise hatred by making it a very ordinary part of my daily routine. Like brushing my teeth.  On the subject of protein. You don't need 100 gr per day for health. You might need it if you want a specific body composition and you might find that more protein in your diet allows you to lift weights without feeling as tired and sore.  This is something I paid a lot of attention to when I was lifting 4 or 5 times a week and doing crossfit. I don't bother with it now. I do aim to get protein at every meal, but sometimes it doesn't quite work out.  I don't really care -- I try, like Sal, to take an intuitive approach, eat what I enjoy and what gives me the energy I need to get through a day. If I don't get enough protein, I get really hungry really fast, so that's my signal. That's just my own metabolism -- some people do fine with less.  Jaime on "I need a healthy habits pep talk!" https://youlookfab.com/welookfab/topic/i-need-a-healthy-habits-pep-talk#post-2369024 Sun, 01 Sep 2024 00:42:47 +0000 Jaime 2369024@https://youlookfab.com/welookfab/ I am finding this thread very inspiring. I am just going to throw another option out - working out from home. That is what I do, and have done so fairly consistently for 40 or so years! Of course I am lucky enough to have a space where I can keep my weights and lay out my mat. I work out to various online trainers on youtube and do subscribe to a barre workout streaming service too. (I do a combination of weight training, yoga and barre.) It is a very ingrained habit by now, and, along with the health and vanity aspects, the immediate mental health benefits keep me going.  Jules on "I need a healthy habits pep talk!" https://youlookfab.com/welookfab/topic/i-need-a-healthy-habits-pep-talk#post-2369018 Sat, 31 Aug 2024 21:38:55 +0000 Jules 2369018@https://youlookfab.com/welookfab/ As the weather gets cooler maybe you will find warm baths are soothing for the muscle pain. And now for some counterintuitive advice… go to the gym more Seriously though, it might help to reinforce the positive aspects if you do it more often in your week so you’re getting the endorphins and results more regularly, in a positive feedback loop. More time doing less time thinking. If you work out on your own you can listen to an audiobook or podcast. And sometimes (again counterintuitively) more exercise is what’s needed to flush the lactic acid causing pain. As for protein it sounds like you’ve lost weight so whatever you’re doing is working. There’s no need to aim for some specific physique rather than overall health and wellness - which to me would include not obsessing about diet or feeling guilty about natural inclinations. Minaminu on "I need a healthy habits pep talk!" https://youlookfab.com/welookfab/topic/i-need-a-healthy-habits-pep-talk#post-2369013 Sat, 31 Aug 2024 19:17:54 +0000 Minaminu 2369013@https://youlookfab.com/welookfab/ It sounds like you're putting a lot of efforts and it's also showing with your improve balance when turning! 4 hours ballroom training must be not only fun but also great for cardio. I am vegetarian and dairy food can be difficult, I make sure I get my protein intake with daily beans, pulses and lentils in my soups and stews. Couscous has been replaced with buckwheat ( higher protein) and white basmati rice has been replaced with brown rice for the same reasons. As for my health routine, I am still trying to navigate a healthy fitness routine and in my case it's easier to keep up if I do group exercises as I enjoy catching up with fellow classmates. Dee on "I need a healthy habits pep talk!" https://youlookfab.com/welookfab/topic/i-need-a-healthy-habits-pep-talk#post-2368990 Sat, 31 Aug 2024 13:41:47 +0000 Dee 2368990@https://youlookfab.com/welookfab/ Crap, aging is hard and I’m impressed that you’re continuing to do what I’ve been thinking about doing  for a long time. Don’t stop now that you’ve come this far, I think you’ll regret it. You may never feel that “runner’s high” but your body will appreciate all your efforts in the long run.  I am currently struggling through some balance issues, hope to some day get them sorted but for now I’m a bit limited to the sort of activities I can do. Sal on "I need a healthy habits pep talk!" https://youlookfab.com/welookfab/topic/i-need-a-healthy-habits-pep-talk#post-2368961 Sat, 31 Aug 2024 04:33:38 +0000 Sal 2368961@https://youlookfab.com/welookfab/ It sounds like you are doing lots of things right Peri - four hours of ballroom dancing is really good! We aim for progress not perfection! Aging well is inspiring to me - and I see those who do and those who don’t or can’t. My Dad at 85 has had the luck out of our parents - my Mum, MIL all missed that privilege through health issues that developed young, that were hard if not impossible to avoid. I have a degree of cynicism about the protein recommendations. There are plenty of healthy long lived people all around the world not achieving that. But I don’t read about diets nor follow social media in that field so take that into account as I have an uninformed opinion. Joyce B on "I need a healthy habits pep talk!" https://youlookfab.com/welookfab/topic/i-need-a-healthy-habits-pep-talk#post-2368957 Sat, 31 Aug 2024 03:57:34 +0000 Joyce B 2368957@https://youlookfab.com/welookfab/ In addition to all the excellent advice that everyone shared, I would like to add that a big part of exercise can be a mental battle and one has to figure out the best way to overcome it. For me, in order to stop my thoughts of “are we done yet”, I have had to measure the distance of my paths around the neighborhood so that there is no self battle during exercise. All this goes without overdoing it, as it is better to not be the fastest while keeping on going without injuries, I listen to my body in that respect. The good thing is that cardiovascular strength seems to develop sooner, then one must be patient with muscle strength. A big motivator for me is my mantra “run for your bones”. I want to add weight training at the gym, but I don’t love to exercise indoors. I also need to figure out how to counter the next battle of finding excuses to avoid going to the gym. Peri, I am glad that your husband is doing better, I hear you about stress weight gain. The best exercise is the one that you will do and that makes you feel good afterward. Keep on going and please continue sharing what is helpful to you. Echo on "I need a healthy habits pep talk!" https://youlookfab.com/welookfab/topic/i-need-a-healthy-habits-pep-talk#post-2368956 Sat, 31 Aug 2024 03:36:40 +0000 Echo 2368956@https://youlookfab.com/welookfab/ I realize this is entirely different, but I am doing harder exercises for physical therapy for my knee than I've ever done for "Working out." I still do the exercises on the other side because I can't stand the asymmetry if I don't, but it is HARD. I know that PT is easier to quit than many other things, but I am striving toward having the same range of motion on my right side vs my left since surgery (I never, ever would have had the surgery had I known that it would lead to a higher risk of osteoarthritis, but at this point, it is what it is). I also stay true to my protein intake goals because I am low-carb. I have been low-carb for about four years, and it is the ONLY way I have been able to maintain a reasonable weight. I don't use shakes to accomplish my goal; I just avoid carbs as much as possible. Again, it isn't alwyas fun, but nothing else has worked, so I persevere.  I wish I had a great way of encouraging you to stick to your healthy habits, but I don't. All I can say is that in retrospect, it is worth it, so carry on! LJP on "I need a healthy habits pep talk!" https://youlookfab.com/welookfab/topic/i-need-a-healthy-habits-pep-talk#post-2368952 Sat, 31 Aug 2024 02:24:01 +0000 LJP 2368952@https://youlookfab.com/welookfab/ Helena - that is very good advice and really compassionate support. I meet people every single day who have never exercised and have no idea even how to start. It blows my mind but it’s more common than we think. You’re right - some and then a little more is better than none . And better than what the average person does . Helena on "I need a healthy habits pep talk!" https://youlookfab.com/welookfab/topic/i-need-a-healthy-habits-pep-talk#post-2368951 Sat, 31 Aug 2024 01:37:59 +0000 Helena 2368951@https://youlookfab.com/welookfab/ Hi Peri, no expert over here, but like you weight training is the broccoli of exercise I've been trying to work it into my routine, but I aim for twice a week and it's short ... I bribe myself by finding a podcast to pass the time. And tbh I don't always get the two workouts done ... But I try and that's about the best I can do. As to protein, yeah ... I struggle to get enough. Again, I just do what I can. I figure a little extra is better than no extra ... Progress not perfection! Another thing I've started is throwing a weighted vest on when I walk ... It's supposed to be good for body density and core strength, and isn't more time ... Just an add on when I would be walking anyways. All that to say, no magic solution here, but no one gets it perfect unless it's their full time job (and even then probably not totally perfect). So give yourself grace and remember you are probably doing better than you think and every little bit is still better than if you didn't try at all! X LJP on "I need a healthy habits pep talk!" https://youlookfab.com/welookfab/topic/i-need-a-healthy-habits-pep-talk#post-2368943 Fri, 30 Aug 2024 22:54:02 +0000 LJP 2368943@https://youlookfab.com/welookfab/ The medical fitness facility where I work has a slogan : Exercise is Medicine.  It's a proven fact.  But I know we're not here to debate that. One thing I will say is that ever since I switched from self-employment (do whatever you want whenever you want etc) to having to be at a workplace every day all day.......my commitment to fitness has faltered.  I now understand the lament of all of my friends who worked full time out of the home about how hard it was to fit a regular fitness routine into their day with the obligations of kids, a home, and , well, a life.  I am utterly exhausted most days by the time I get home , have something to eat and clean up the kitchen.  The lsat thing I feel like doing is throwing on a video and going at it for 30 or 40 mins even though I have all of the equipment at home .  Working out before work is not practical at home and I can't wrap my head around heading into work an hour early to exercise, shower and then dress for the day . The one thing I look forward to in retirement - and that's a few years away still - is the ability to get a LOT more exercise and have the time and energy to do it. And re the protein recommendations ?  If you want a muscular physique with low body fat, its more than say 70g you'll need in a day. Current recommendations are more like 100-120 a day.  At the very least 30g per meal.  That requires planning and a fridge full of the right stuff on hand at any time.  As I sit here stress-eating crackers and drinking diet coke. Dinner of champions over here   Peri on "I need a healthy habits pep talk!" https://youlookfab.com/welookfab/topic/i-need-a-healthy-habits-pep-talk#post-2368937 Fri, 30 Aug 2024 21:24:41 +0000 Peri 2368937@https://youlookfab.com/welookfab/ Runcarla, I know you'd be a real voice of support! It's right there in your name.  I think this is my history...I've never been into anything fitness related, it's just not me. My life was spent seated on the piano bench, and when not doing that, reading for school or for fun. Ballroom was a whole new world for me and in the past 10 years has been the main physical activity that I really wanted to do. Covid years knocked that out, and longer due to my DH's cancer experience, but we got back into it last year and are getting ready for our third competition since we resumed. So I always thought our 4 hours a week was plenty to devote to activity. It's like the weight training 2 hours a week has sort of kicked me into feeling a time crunch. But, as above, I'm doing it and I thank you for your support and encouragement. I do feel the "investment" idea...I have a dear friend who is 86 and struggling and if I don't want that to me be I need to do something about it now. And a dear MIL who is 89 and active and is my inspiration. I just need to ignore my innate attitude that being quiet and reading is more fun!