I look for other flat chested women. A rant.
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I bet it was so exciting to see another flat woman!! I often feel like I'm the only one in real life.
For a super-beginner, start with just 5 minutes. Or even 3 minutes if 5 feels too overwhelming! You must have 3 minutes in your day, right? Fit it in before your shower in the morning, or when you get home at night, or even in the bathroom at work (I have actually done this lol!) You can run in place, or do jumping jacks & push-ups & sit-ups, or look online for a yoga pose and do that pose for a few minutes. Here is one "plan" to get you started, it works up super slowly but within a month or two you can be doing 1/2 hour workouts! (I'm not good with tumblr so I hope that link works, there are actually 2 more levels when you're done with level 1, plus a starter level if even level 1 is intimidating.) If these types of exercising aren't interesting or motivating to you, find something that is... maybe hiking or kayaking or biking? Karate? Hula-hooping? Dance classes?
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Crystal, go for a walk. It really is the simplest form of exercise, and such a good habit, because most people can keep walking well into old age and it is low-impact, and, and, and.
I know it can be hard many places in the US, due to lack of sidewalks and other ridiculous obstacles, but if you have someplace you can walk, I would suggest that as a beginning.
Otherwise, get some DVDs. You can often pick them up cheaply or borrow them at the library, so you can try different ones until something strikes your fancy.
Also, think of it as putting yourself first. If there doesn't seem to be time, then it means someone else has to do the dishes or else the dishes will have to wait, not your health.
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Mall walking is good in the suburbs. You can watch people and window shop - makes it a lot less painful.
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Crystal, getting started is the hardest part. Trust me, every time I'm sick for any length of time I hate having to start exercising again. I truly hate it at each beginning. But I know that once I'm getting exercise regularly my body starts to love it. I feel stronger, I enjoy seeing the muscle tone develop.
Walking is one of the cheapest, best exercises that you can do. Also, think of things you like to do that will count as exercise. If you like to dance put on some music, or music videos and dance. If you like to garden, get out there and dig, pull weeds. Some of the video gaming systems have wonderful, really fun exercise add-ons so if you have one of those systems you might want to check into those.
If you have a bike but don't feel safe riding it on the streets look for alternatives. I have found wonderful bike trails in my area. DH rides from our house to the trails but I don't feel safe doing that so when I ride we stick the bikes on a carrier on the car and drive to the park where the trails are. I feel bad about driving someplace to ride my bike, but it is what it is.
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I just ran across an article at the New York Times that might be worthwhile. It's 'The Scientific 7-Minute Workout," which reports:
"An article in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal does just that. In 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort, which essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science."
There are 12 exercises - you do each exercise for 30 seconds then take a 10 second rest before doing the next exercise. They say it's important to do the exercises in the order listed. All in all it looks like a good routine for squeezing a work-out into seven minutes.
Link: http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/?smid=pl-share
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Right now I am working from home, from bed, from my laptop, and watching Sex and the City. So that's how qualified I am to provide advice on exercising
Hooray for flat and fabulous! That woman probably doesn't even know that she made you so happy.
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Crystal, if you are interested I will give you some of my favorite weightlifting/women oriented blogs, and perhaps you might just start by reading what they have to say and seeing if it interests you.
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I am with you Bobogirl! Bed, Laptop, Sex and the City, but you forgot the chocolate.
I received my "Ancient Secret of the Fountain of Youth" book yesterday, so will watch the Rites on YouTube, and get started. I just love the sound of this one, and knowing someone who has had amazing results, just fires me up more.
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Had no chocolate, but had sparkling spring water that smells like berries. And had bobo.
In fact, am repeating yesterday today. Working for the most part from a reclining position!0 -
Ariom,
Glad the book arrived. I googled UTube to watch the 5 rites. How fascinating ! I expect you will be going slowly at first until your body gets used to the movements. Here's a link for those who would like to watch this amazing set of exercises known as the 5 rites:
http://www.youtube.com/watch?v=2qLKhvsfQKc
I do a version of rite No. 2, but with one leg at a time. I will try rite No. 5 tomorrow when I next do my routine. I really like the look of that one. Looks really hard though.
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Someone mentioned exercising is addictive. I agree. It is the feeling of well-being we get from working out.
We just did the long drive from Sarasota to Montreal...25 hours of driving. Every time we stopped at the rest area I jogged for 5 minutes and stretched down to my ankles, oh I also did a bit of a dance routine, like a rock step. I get comments of course when people see me up to my tricks, usually admirative comments, such as "oh gosh, I should be doing those" etc. etc.
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Painterly, I think I'll start with one or two of those and work up. My muscles started to quiver just watching. I guarantee you will have a flat tummy if you do these daily.
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Just finished "trying" those 5 rites exercises. Gosh they are difficult. Okay, I am impressed Ariom...
Wren....I think I may have better luck with a spanx
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Good morning Painterly, and Wren!
So glad you were interested in the Rites. Must stress, after reading some of the book that it is a very slow buildup, and the slower you perform the exercises the better.
I watched some demos on YouTube last night, just to get the positions right. Dr Oz does a good demo. I tried them all out, 3 of each before I went to bed. I got up this morning and could feel a little soreness in my muscles, but I really think this is going to be the workout for me. I really like that it starts off so slowly at 3 reps, and you only add 1 or two extra per week till you reach the peak of 21. Another interesting aspect is that in book 2, there is a set of alternative exercises for those who have injuries, or simply can't do the positions of the Rites.
I do a 1 hour walk with the dog, about 3 or 4 times a week, and have a treadmill that I use in the winter. So hopefully I have found a workout that is going to help me get some core stength back, and perhaps a few of the extra benefits talked about in the books.
Take care!
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Ladies, Thanks for all the tender loving care and support here...You all made exercise sound more do-able and I am walking 2/3 of a mile every day. 3 days now :-) and I have hills so it is not a flat walk. I am going to keep this up, but for now it is a "must do" and not enjoyment.
Aside from the support here. I looked at some pre cancer photos and decided I really am worth putting energy and time into myself. I have not felt this way since cancer.
So off to a good start, it takes 15 minutes (I aimed for 5 but made it easily to 15) and a plus is getting out and being more sociable!
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Ok Crystalphm, you have inspired me. I am going to do a couple of walks this weekend. You are so worth the time, love and energy. I just remembered what use to help me on my past walks. Be aware of my breathing and how cleansing it is....make every attempt to stay in the present moment and take notice of the world around me as I walk.
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Yay, Crystal! Hills add some difficulty so your walk should count as longer.
Purl, I too find a walk very centering.
Ariom, I'm going to try the 5 Rites tomorrow. I Googled and found a PDF file with pictures and descriptions of the exercises online. I watched several youtubes and found them kind of confusing because it seems like people have all different ways of doing them so I'm going to just go by the pictures and descriptions from the book. I'm going to try to link the PDF file below for those who are interested:
http://www.lib.ru/URIKOVA/KELDER/Ancient_Secret_of_the_Fountain_of_Youth-Peter_Kelder.pdf
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I think walking and light weights are good exercise for me, I'm on the chemo right now. I DO have grandiose plans of being a maniac when I'm ready.. I've done it before I can do it again. Grunting with weights.. I love it!
edit: I do a little yoga when I think about it. I just do the little exercises on Amonea's website.
I saw another flat sister on the tv today.. I'm glad she's ok!
http://www.komonews.com/news/local/The-next-thing-I-remember-is-waking-up-in-the-ambulance-206999771.html?tab=video&c=y0 -
Crystal, glad to hear it and of course you are worth some effort. It does wonders for morale to make some effort for yourself.
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Rockermom66, if you manage to exercise during chemo (even light exercise) I think you'll be able to get back to being a "maniac."
Also, thanks for that link. I'm glad she's ok too. I read something recently about the group of women she belongs to that climb Mt. McKinley to raise money for breast cancer research but can't remember where - I'm pretty sure it was from a link here but can't find it.
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Hi River Rat,
I have watched a few YouTube demonstrations, but found that Dr Oz was a good one for the actual positions. There was also another Indian girl who gave a great demonstration. I have the books, and have been reading them and studying the positions today. I started with 3 reps of each last night before bed, and again this morning before breakfast, and even though I have Rheumatoid Arthritis I managed them all. Probably not as well as some, but I could feel the stretch, and tonight I feel like I have done some exercise.
I am quietly confident that this will be a really good thing for me. My friend, who put me on to it, has come a long way since his accident, and absolutely gives the kudos to this regime for his recovery.
I'd love to hear how you find it.
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Hi Ariom,
I'll have to look for the Dr. Oz video. I did 3 reps of each of the exercises this morning. The 2nd exercise is similar to one of my ab exercises. The 5th exercise was the most difficult for me, just the trying to decide how to move between the two positions in that exercise, trying to develop a flow but not feeling all that graceful. In thinking about the exercises as I moved through them I think they do have potential to address some issues that my regular exercise doesn't - particularly helping to properly align the internal organs. I plan on giving this a good long try to see what it does.
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What are you amazing maniac meow-meows doing?! The five rites of the divine goddesses?! I feel I can barely get through the day! I am totally impressed and a little jealous. I should google Dr. Oz.
Did I miss something? I have no idea what you guys are talking about. As I said, I have not been doing anything at all, and I used to be an exercise maniac. Make me do this, please! XXX
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Good Morning From DownUnder!
River Rat, I too am having coordination issues with the 5th Rite, The Downward Dog position. The book says that most people will find this the easiest position to do after the first week. Let's hope practice makes it easier.
Please let me know how you are doing. I can't believe I have found something that is so quick to do, and I can feel benefit already. My friend made me promise no more than 3 reps and build by 1 rep a week till I get used to it.
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Bobogirl,
Don't worry, you haven't missed a thing.
We are just discussing a new exercise routine I have been put onto by a dear friend.
It is The Ancient Secret of the Fountain of Youth by Peter Kelder. 5 positions called the Five Rites.
Check it out on You Tube, you may like it. Google the Tibetan Five Rites.
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Hi, I started reading this as I'm currently trying to decide between wearing a "foob", having the second mastectomy and so the option of being a flatty, or having a reconstruction (+/- a second Mx)
However I became more interested in the exercise question. I'm sure I'd be happier being flat if I slimmed down a bit, but I'm currently half way through weekly Taxol, and am struggling to control the weight gain!
I have improved my diet since finishing AC chemo, and all through this I do try to walk every day, but was unable to exercise more vigorously for a while due to dvt and pe!
My breathing is much improved now, and last week I joined a deep water workout group. This was new to me, but you can push yourself as hard as you like, and I find exercising in a group situation makes the time go really quickly.
I've never liked pounding on a treadmill or working out on my own with gym equipment, and running is painful as well as boring to me, but I used to do a step class, and enjoyed that too! Currently I am not up to doing that, but I can recommend the deep water stuff. It has cardio and strengthening elements, and is an excellent starting place for me currently.
Well up into my 40's I played field hockey, and I enjoy activities like hiking and kayaking, which we did in BC on vacation last year, shortly before my diagnosis.
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Welcome Morwenna, So now you know there is a third option, foobs, recon or flat and fantastic!
I am still doing my 15 minute walk every day, just getting into that groove before I add more and then end up not doing anything...
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Welcome Morwenna, I'm sure that since you have enjoyed activity and that since you've looked and found something that works for you now that you will regain your strength fairly quickly. But DVT and PE are both quite serious so I'm sure you did have to take it easy. I trust that they've addressed those issues and are monitoring you now.
Crystal, you're doing it right - get in a groove, don't rush yourself and then end up quitting. Hang in there!
Ariom, I Googled for the Dr. Oz Tibetan Rites video and it helped me figure out what my problem with the 5th exercise was. I was trying to go from the first position of the exercise into a downward dog with my heels down all the way and couldn't accomplish that without having to do an adjustment of the position of my feet in between the two parts of the exercise which just seemed awkward to me. Today I smoothly moved between the two positions and settled for my heels not being able to touch the floor. What do you think is the better way to do this?
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Morwenna - don't worry about the weight until you're done with chemo, the chemo drugs are known to put weight on you, and you want to be sure that you're eating healthy now. There is plenty of time afterwards to get back in to the exercise and lose the weight.
Also - you can be flat and wear foobs as accessories!
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Hi Morwenna! I love doing the deep water exercise, but unfortunately our local pool has closed down. I was hoping to have that option too. I did it for years and found it to be great body sculpting exercise routine, and the bonus was that you don't injure yourself like with land exercising.
River Rat, You're right! I have just done it your way and found it to be much smoother. I just couldn't work out what I was doing wrong. I can really feel it in my abs, back and shoulders now. Surprising, since it is only a few reps of each, and I wasn't completely unfit when I started.
I am going to keep this one going as I can't believe the benefits from something that is so quick to do. Even when you get up to the maximum reps, it is a quick routine to do.
Please let me know how you are doing with it!
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