Stage IV MBC Fitness
Comments
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Mara please be careful! Glad you are going to stick with the treadmill. Even with ice and snow and a recent fall you are doing laps around me! 1.5 miles here in San Antonio and I whined about it beforehand. Just plain lazy but I feel better when it’s done.
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10,891 steps of rock raking today and it’s starting to look like a real road/driveway up here, yay!
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Illimae, Great workout! Ibuprofen and total collapse afterwards?
Finally back on the trails after a month in sleety Illinois. Good grief, that ice!!! One fall is all it took to stop outdoor activities there. Thank goodness I fell into a pile of brush. Forced myself to finish the hike after I climbed out.
Hope to get back to two mile hikes next week. I feel so much better after walking outside.
Stay safe, friends
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I have been on a couple of outdoor walks with cleats since there is a good amount of ice. Very cold and sunny here.
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Hi all,
Hoping some of you remember me. I have been taking a long hiatus from these forums ...about a year. I have been active with my Facebook groups and but think of you often and always want to check in. It looks like everyone has been busy and active! About a year ago is when I had the progression to my lungs and switched to Xeloda, Tukaysa and Herceptin, and while it seems to be keeping everything stable, I have not had the energy I had prior to the progression/switch. Still working and traveling with my family and I did play tennis all last summer/fall, but my stamina is not the same. I am a much slower hiker now!
My husband and I did a very steep hike yesterday with some mud and slush and snow and I really struggled. I think it was about 3 miles. I am just not consistent enough... some weeks I feel okay and I get out there and other weeks I never get out of my pajamas! We are headed to Canada on a long overdo ski trip to scatter my dads ashes at his favorite place, so I am really hoping that I can stay consistent and at least walk everyday until then so that I have some sort of ski legs! I am going to be better about checking in now! Just so glad to see this thread still MOVING!
XO
Andi
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Nice to see you again Andi. I’m on the same combo, it’s a little tough sometimes.
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I have not been active for several months, having very much less motivation, physically or emotionally. I know the less active I am, the more unmotivated I would be and that affect my energy level which is going down rapidly. I should start from square one. any suggestions would be helpful. Mara I am hoping you can inspire me again. Thanks 🙏🙏🙏
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Oh, Snow-drop, I'm sorry you're having a rough time right now. I've had people tell me to just get outside, or get some sunshine, or whatever. Sometimes, I appreciate it and sometimes I just want to say, "Oh shut up" or as my mom would say, "Buzz off!"
Mara should be able to offer some good advice. And I'd never dream of telling her to "buzz off!"
Love you ladies,
Carol
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Snow-drop I could use some motivation too. Just can’t seem to find it.
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I think we can all use motivation time to time. I sometimes struggle with wanting to go for a walk too. I fell a couple of times and that really can hit you in the confidence. I still have to really push myself to get moving. I have stamina to get places I need, cleats to walk surefooted in winter and I take short but high lifting steps to minimize risk of tripping. I am also going to start working on strengthening my leg muscles. I stopped being able to get out of a bath back in 2016 to 2017. Had to inherit a tub chair from my niece to use in showers. Getting up from low places is an issue as well. Though I can walk, I need to redevelop my leg strength to be able to recover if I do take a tumble. I do have a treadmill so I use that to do longer strides. I may also incorporate my stepbench to practice stair climbing, I march as well.
Snowdrop, if you have lost energy, key is get moving when you get up. Don't immediately rush outdoors if you have not been walking. If you have a TV or computer, start with a Leslie Sansone youtube video. Do 3 to 5 mins to start with. Stop with that do something else, if you want to move again, do another 3 to 5 mins. Her videos do make you sweat and do not even require running shoes, just march in spot. I am suggesting to keep it small so it does not overwhelm and is a good start. Remember to stretch after too. I would say to start with her first as an easy reintroduction without tiring out. You will find, small amounts of movement are quite sustainable even when exhausted and can help boost energy and mind. There is also another video I like a lot. Discovered while Mom was still alive but unable to walk herself. We would do this little workout, done in a chair, nothing fancy, the music is cheesy but gets me going and I like him. His name is Paul Eugene. I will do this a couple times a week too. Keep it small and build up again. If you go out somewhere, add a little bit of extra distance from where you park, if grocery shopping in the store, make it a point to walk all the aisles. Easy to do with a cart and flat floors. All those bits will help you feel better and don't pressure yourself to go too far if you are not ready. Keep it small and start early in the morning. Also, focus on protein and if you have hand weights or stretching bands, look for strength training. That will build you up too.
Small bits of exercise throughout the day are just as good for our bodies as if we took an hour long walk which is a big ask. I need more of my own advice too from time to time.
Editing to add a couple more short walks that really perk up energy. These are tiny Leslie Sansone walks on my cloud drive. They are not on youtube anymore sadly but are really good, one for 2 minutes, 3 minutes and 5 minute one as well.
https://1drv.ms/v/s!AvEx6cc4QxZGlSvDnc1NY31i_kwx
https://1drv.ms/v/s!AvEx6cc4QxZGlSzDMzWjw4NEogrz
https://1drv.ms/v/s!AvEx6cc4QxZGlS1Pn0qz64JW0G69
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Winter is so hard (assuming it's winter where you are, Snow-drop?). I'm managing to stay active in recent days, but I also know that winter will pass and motivation will return. 'Wintering' has felt restorative to me this year, for the first time. Smaller goals for activity have been helpful.
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I am also still dealing with winter and mostly indoor walking. Waiting til spring to take normal walks, not just walks to get somewhere in the winter. Snowdrop, hope you are doing better as well.
I am adding a few extra things to my diet. I have reintroduced eggs will be adding different things to the eggs such as black beans and spinach, bran and whatever seasoning. This morning I scrambled 3 eggs in a mug, added a handful of beans, beefless ground, sprinkle of bran for fiber and taco seasoning. Put a dollop of sour cream in too and cooked it, stirring frequently. They came out well and were really good. I felt full too. After that I did an hour of walking. Took a couple 30 min sit/stretch breaks. I also am free to go grab water as needed which is nice. Outdoors, I plan to likely just stick to shorter walks as those will be safer. I am building strength in my legs and have decided to make myself get up from the floor at least once a day. I can do it with a stepbench that is not super high so that is progress. Keeps me able to get up if I fall.
I did my day differently today and decided things when it comes to exercise. I am starting a bodyweight strength training along with my own equipment, dumbells and the like. I am also handling my meals differently as well since white bread has entered my diet, any meal involving white bread, toast or english muffin must have an hour long walk. Done with marching steps since that is typically how I walk outside to avoid tripping. The amount I walk will depend on the types of carbs. Beans are not a high index so I could probably get away with 20 mins. I am also planning to sell my treadmill as well. Since I am pretty well marching, it does not work for me. Once spring rolls around, I will be bussing to a nearby mall and doing some mall walking, if I go to the grocery store which seems to be Walmart at the moment other than shopping with DB, I can walk the aisles and get some extra length in my stride. I feel safest doing indoor walking. I plan to also take the walking poles both to the park as well as the mall to build endurance and speed. I don't use the treadmill and my place is tiny, it would give some well needed space.
Edited to add, keeping the treadmill. Thought about it and it would be easy to train with a knapsack full of weight so that when I do shop, I will be able to walk easily. I figure if I do that, I will also be safer outside. Looking for adjustable dumbells as well though will have to save for those.
In short, hoping this will help me recover muscle, tighten up and keep me safe while minimizing the distance I walk outdoors. I really only need to be able to walk for half an hour at a time and be able to lift my legs.
Sorry for the verbal diarrhea.
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Mara I love reading about your goings-on. I got outside finally after a cold snap and walked 1.5 miles. I have to get my heart rate up to get “points” for a lower insurance premium, and the deadline is March 1st to keep it at the current level. I find it funny that someone like me, with so much health expenses charged to insurance, and I get a discount for being active. Hope I can maintain it. You don’t have to deal with that in Canada.
I love eggs and usually eat one a day on top of a piece of toast with guacamole, goat cheese, and tapatio sauce. It would be good with some beans for sure. Sometimes I'll make this for dinner and add beans. I've been sorting out paperwork and memorabilia stuff while sitting on the floor and forcing myself to get up and to go to therest room or get water. Sometimes I can do it, and sometimes I need the couch's assistance, but at least I'm trying!
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Kikomoon, that sounds very good. I do plan to try different formats of beans, ie cooked and put in the handichopper to fashion a sort of spread for the top of garlic bread. Soup still factors in as well with beans added. Keeping beans in most meals to avoid becoming anemic again. I don't use shredded cheese right now, use the queso for that cheesy taste. Tonight, I did not want a bread so instead, turned some peanut butter into a meal. Added some peanut protein powder and some bran to give me a full feeling. Did not worry about the calories as it was my main meal.
As far as exercise while seated, you could start squeezing different leg muscles to add some strength. Start slow but even if you did squeeze your butt muscles as tight as you can and hold it for around 10 seconds and repeat 10 times, that will still be something you added and easy to do. Can also squeeze leg muscles to and hold the same amount of time. I do it even with the cat sprawled on my lap.
I am focusing on more strength training as there is little more I need from cardio. At home walking or outdoors makes no difference.
You can exercise anytime while sitting, even on the couch, putting small ankle weights on legs while sitting and lifting your legs will strengthen all sorts of muscles and can be easier if it is a day walking is not working for you. I am trying to remember this too. I know if I don't train muscles, I will lose muscle. put wrist weights and move arms too. All is good for you.
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Cross posted from another thread.
I am planning to be more active today. I have come to accept that I won't likely lose a huge amount of weight given my age and diet that keeps me active. In that vein, I plan to get rid of some plus size 14 jeggings as they are taking up precious space in my wee bedroom closet. If I do lose weight or shrink as I try to build more muscle. I am debating rejoining a gym to have access to more equipment for strength training. I really don't think I need much walking wise but want to build more muscle in both legs and arms. I am inspired by an instagram channel, Train with Joan. She started really working out and changing her diet in her sixties and to this day is still going at it. I need to focus on strength vs numbers and since I don't necessarily want to purchase equipment for an apartment, the gym would be a good place to go. We will see.
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mara, whether you know it or not, you are an inspiration!
Carol
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Be careful of Covid if you join the gym, Mara! I won't go there, too much heavy breathing, and I doubt they are making people wear masks here in Texas anyways.
I took it easy today (lazy) but I've been reading a good book and eating much much healthier. I figured out that I can pack a lot of super healthy foods in a soup and eat it for a few days. Right now I have a minestrone made with Cento canned tomatoes, sweet purple potato, kidney and lima beans, and lots of veggies. Added green tea back into my diet as well.
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Mara - Maybe for strength training, you can try something like the Bodygym Core System that Marie Osmond promotes. It would keep you out of the gym and it doesn't take up much room. I bought one several years ago and used it just a little bit but once I started having bad side effects where I could barely get around and I had a high level of pain, I wasn't even able to continue my walking. I am trying right now to maybe try to start some indoor walking again and will get my Bodygym out and see if I can try to rebuild some of the muscle that I lost. By the way, you are very inspiring!
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Thanks everyone! 🐱 I will take advice into consideration and I do like the look of the Marie Osmond device.
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Hi Everyone! I haven't been on the forums much but think of you all often! I'm so sorry, Mara, that you've had some falls, but you are always such an inspiration how you keep going and moving forward.
I've been super into rock climbing now and go three times a week to the indoor gym. It is amazing how much stronger I have become, and it has been great to have it as an option since the weather has been so cold and sidewalks a bit icy. I was worried that starting climbing at age 54 was a little too late, but I've been surprised at how much I can do. I climb with another person in his 50s and I've also climbed with people anywhere from 18 to 72, so it really is a sport that almost any age can do. You should see some of the little kids at the gym just scurry up the wall like spiderman!
The super high ceilings in the building also make me feel better about COVID too since there is so much airflow and people are not right next to each other on treadmills. We are required to wear masks in my city, so that is also reassuring.
The strength aspect of climbing and the mental focus is what I really appreciate. You have to be totally in the moment when climbing and it's a bit of a puzzle to figure out the best moves. The yoga practice really helps with my flexibility and range to do some of these climbs.
I'm also doing kettlebell workouts. I have a 4 kg and 8 kg kettlebell and they aren't real expensive, but let me do a lot of different things at home. Maybe something to consider, Mara, if you are looking into getting some weights. Kettlebells have a little more flexibility in usage than hand dumbbells.0 -
Thank you for the suggestion DGHoff, I will definitely look into kettlebells. One nice thing that there is nowadays is youtube to learn to build muscle and strength different ways which is my focus, I would like to lose some weight but I would prefer to gain more muscle. That would really help.
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Well, today, I am planning to walk in my apartment, just pacing back and forth quickly while looking out for cats to trip over. I like having the choice to stay home and walk in socks and go fast. 20 mins after meals should help use up some of the carbs I get from beans and white bread when I have it. Tried keto mug bread with almond flour but it was disgusting. Keto is not for me. Portions and walking is good enough. I will probably get out more once the snow melts. Not really interested in the outdoors otherwise.
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Mara - I have Celiac disease so I can't have gluten. You had a almond flour keto mug recipe that you shared a year or so ago and I have made it many times. My problem is that my stomach just can't handle all of that fat...at least at breakfast. I made a keto hamburger bun recipe last weekend that was an almond flour and flax meal blend that I thought was pretty good but my standards may be less than yours because I can't have the normal bread. I also like fathead pizza crust and am going to try to make fathead bagels this weekend if I get a chance.
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Cowgal, I think I was trying to digest WAY too much fat and heavy feeling food. It was not so much the texture as there was a gross back taste, wondering if it was just the egg and almond taste not being for me. I am giving my niece the almond flour and brother the baking soda. I can simply stick to what I eat and take a 20 min walk after meals, even if in the house. Pacing the living room with good music did work off breakfast. Good luck on the bagels this weekend.
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So no exercise but I did try a couple of things for meals today. First meal was 2 eggs, 1/4 cup beans, handful of wheat bran and 1/4 cup beefless ground. I put these in my chopper which doubles as a small blender. I put salt, italian seasoning and a spoonful of sour cream as well. I blended it almost smooth. Added to a large bowl and cooked it like scrambled eggs. Took may 2 mins to form into a scrambled eggs texture. Not an omelet, just scrambled eggs. It did taste very good and was super filling. It did look kind of brown due to the beans, beefless ground and wheat bran but when combined together was very good. A little dry but that was how I wanted them to be. Have not decided if I need to add ketchup to my repertoire next, that would have been good I think. Tomorrow I may try queso with the eggs and beans.
For dinner, I wanted garlic bread so I toasted the garlic bread and made a sort of spread using beans, wheat bran and mayo with taco seasoning, italian seasoning and salt. Heated the beans and mayo mixture for maybe 30 seconds in the microwave and stirred it. Spread the thick mixture on top of the garlic bread and that was also quite good. Had a couple spoonfuls of peanut butter for dessert.
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Had breakfast of a soup made from pinto beans (1/2 cup), beefless ground 1/4 cup, spinach, queso and spiced with italian seasoning and salt. Small pour of chicken broth (not salted) to make it more liquid. Had an english muffin too. I feel full but will use this energy to try out an old Leslie Sansone video of a 5 mile walk. The benefit of doing this at home is that there are rest breaks of 40 secs whenever I need them, water breaks and washroom breaks. I am wearing shoes since no one is in the apartment below yet. If bored, I can bust out my own music and just follow pace on TV. Also going to hold onto my phone to check if this walk really is 5 miles. since it does measure distance even with a marching sort of step.
Edited to add that I was unable to continue after half an hour. Just was tiring. I did check and the workout had just started the 3rd mile but according to my pedometer on the phone, it was the equivalent of 1.24 miles. I still take this as a win but not feeling like I need to do more than 20 mins of this pace once or twice a day. Even boosted to a super low inpact jog on the spot. Heart rate was raised quite a bit so that is good.
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Did some yardwork (we're having freakishly warm weather here right now) for a couple of hours, weeding and talking to my plants. Just lovely, it feels so good to be outside. On the days where I feel like I've accomplished nothing, I look at this:
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SF cakes that is too funny! I’m going to save that.
Today I didn’t walk because DH wants some super bowl food. I’ve made 7 layer dip and corn dip. Will attempt some fried pickles after I rest a bit. I realized I can get my heart rate up to health insurance points-level if I just sing and dance while cooking. Drives the cats and DH nuts but I don’t care. Dancing’ while I can
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Oh, that superbowl food sounds good. I did not have any but did wind up ordering out due to something coming up. Half an hour of brisk walking in the house with Leslie Sansone so that was good.
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SF Cakes, love that saying.
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