I broke from my stumble

If you read my previous post Pain in the Knees I started my weight loss journey by skipping lunges, squats, and HIIT (High Intensity Tactical Training). To recap my a few years ago, when I was walking up a flight of stairs I noticed that my knees were clicking. When, I seen the doctor blamed it on my weight. Since I was offered no solution because, obviously I do not move at this weight I believed that I needed to work harder.  This only made my knee issues worse. On top of it, I didn’t lose any weight. Fast forward I started doing my own research on what exercises to do when you have bad knees and started doing less instead of more.

Now I am the weight I was in 2013, and I have dropped a dress size. I have had the opportunity to buy new bras and give away some of my size 3X clothing. My knees are not any better as far as clicking goes as I think the damage is done. If I have a flare up I am not working out. Not even yoga.

In the beginning of this new regimen I would do the elliptical, treadmill, or stationary bike only on manual settings and strength training workouts on Popsugar Fitness’s Youtube channel.  At first, I would do cardio three days a week for one hour and two days a week full body strength training. Now that the strength training videos have gotten easier I started doing cable workouts so I can incorporate heavier weights. The gym I go to is in my apartment complex and only has this as a weight system. No complaints, since it is included in my rent I figured I better learn how to utilize it.

Below are some workouts I found on Pinterest. 

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At the time I have not talked about my weight loss because no one really noticed. I wear big scrubs at work. People on Instagram noticed. Yoga challenges…

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Not everyone will be happy for you. It only has not happened to me but, it happens to women who go on their journey whatever it may be. Therefore it is not a surprise. Yet, if I would have continued in the cycle I would have to leave my career behind. This is my life and I would like to live it my way.

At times, the advice I receive is ridiculous. Thinking I got here because of my eating habits or, that I never worked out. How to eat, when to eat, and that I should do HIIT. Been there done that boo. Once I was told that I would never lose weight with exercise that I would need bariatric surgery because, they walked 5 miles a day and did not lose anything. If no one is asking you for you advice then do not give it.

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Yet here I am. 

It has been a struggle. I have done some crazy things to lose weight. What works for one may not work for others. That was my issue I always was trying that new gimmick instead of getting to know my body or, at least remembering what it does not like. It helps me to read stories of others who have the similar story I do.

 Everyone is different.  Plus, it is not overnight. 

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Pain in the Knees

After years of exercising which included squats and lunges, dance, and running up subway stairs in Boston and New York City my knees had it and starting voicing it’s concern. It was not until I left the city, moved into a second floor apartment, and walked up the flight of stairs that I noticed that my joints were cracking. In the city, I always had my headphones on when I would walk or run up the stairs at the subway and thought it was my headphones making the clicking noise from movement. Of course I Googled to see what was happening but, it really did not say much. I thought it was the hyperextension I have of the knees which I did not know until an instructor pointed it out in ballet class.

When I went to my yearly physical the physician told me if I lose weight the cracking would go away or at least it would not get worse.  The only advice I received was to change my diet and exercise. Then, since I was not losing was suggested that I have weight loss surgery because obviously I must not be doing anything to help my weight loss. My question of “Would this even work for me?” was answered. My private insurance refused the consult because they said, “I had no underlying disease to get coverage for the procedure”.  At this point it was all up to me.

Since turning forty I knew it would be even more difficult. In the past, I use to just be able to reduce my calories and work and…

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I LOST WEIGHT

That was not working anymore. I started reading about weight loss over forty.  Some had to drop several things from their diet and exercise even more. Years ago I dropped carbohydrates and going out to eat regularly therefore, I took the initiative to drop dairy and diet soda. Tried working out more doing HIIT (High Intensity Interval Training) workouts. Most of the moves required squats and lunges. My knees became worse, started feeling pain during and after exercise, with the end result that I did not lose anything. There went me ever going to CrossFit.

Then, I looked back at my life that caused me to gain weight. I had some losses and took medications that contributed. Even though I was over them why was I still having issues? Had to go back even further to think about what I did when I was at a comfortable weight. Crunch Fitness, Jane Fonda, Denise Austin or Kathy Smith workouts were part of my life. These days workouts like this seem to be hard to find. People are on this HIIT trip. It is great but, not when your knees are falling apart. When I had a gym membership I did free weights on my cardio off days. Then, the light bulb lit in my head that ever since I started working in a hospital and had to do agency/travel nursing I gained. To say the least it was an epiphany. I quit soon after. It was not good for my pyshce. Plus, I was not moving up as I was going in circles trying to advance. They say stress can keep the weight on. Except I am not dropping coffee, lol.

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Finally, I stopped doing workouts that were going to put stress on my knees. I did enough squats and lunges in my life to let them go. Yoga and Pilates do not aggravate me so much so I will continue on with this. Sadly, I probably will not do ballet anymore. If I did take a dance class skipping anything that has me plié is a NO. One night I started looking specifically for exercises for obese people with knee osteoarthritis looking to lose weight to prevent more damage or even surgery. The first website I came across is, 7 Exercises for Overweight Knee Pain. Their picture pretty much did it for me because, I had been doing all the wrong exercises the whole time.

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Furthermore, I read that adding resistance to the workout machines had also been a route of my problems. Choosing the Right Home Exercise Equipment stresses not to use resistance or settings that have this because they can increase injury. In the past, every single time I did go to a gym using the cardio machines I added hills or resistance to them increasing the force on my knee. Not only that I was using a stair climber. Climbing stairs causes my knees to click the most. Now I just hit the treadmill, elliptical, or bike and hit the manual setting. My maximum heart rate can go up just with increasing my intensity and will continue to stay at this rate even with slowing down.

When I started doing HIIT I stopped doing strength training because, I figured my body was doing it for me. I picked up my 5 lb. dumbbells and started.  Honestly, it was hard and continues to be hard. I realized that I had not done this for years and I was not as in shape as I thought I was. On some workouts I cannot use the weights. This is okay because, eventually they will be needed. If the workouts have squats or lunges I fast forward to when they do not.

You can find videos that do not have HIIT such as the oldies. I miss Crunch Fitness. They use to be on TV everyday… along with Gilad’s Body in Motion, Denise Austin, and Kiana’s Flex Appeal. I had some of their VHS when I was younger and they kept me in shape! Another one is Jane Fonda and Denise Austin which can be found on BeFit. This video from Crunch Fitness still it has some squats and lunges but, it is almost a hour long so you will still get a good strength training workout:

Thank goodness someone gets it. Jake DuPree has awesome videos on PopSugar Fitness. He is an fitness instructor and dancer who is super fun!

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This one has some squats but, you can skip them to get at least 35 minutes in. 

He uses no squats in this one. Perfect! 

Popsugar Fitness is my fave go to spot for videos. Anna Renderer is in most of them. You just have to look and do to see which ones work for you. This one is great for those days you are not motivated for arm and ab work with absolutely no squats or lunges! Then, you can do one of Jake’s videos for you bottom half.

If you are like me who has knee problems even if it is not from obesity and you want to keep active this should help. So far it is working for me. Actually, I burn more calories doing longer low intensity work out than I did with HIIT and I am not killing my knees in the process. Since I have lost some weight my knees are feeling better. They still click when I have to use the stairs so I try to avoid them. Do not get discouraged. I was about to give up on everything but, I knew if I did not continue my habits I would make it even worse. If you read my other blogs about exercise, I get bored easily. That is why it is important for me to find all these videos so I can change it up. As for cardio, I change up my routine in the gym in my complex. I will do twenty minutes of the treadmill, elliptical, and bike. Or, some days I just do one. Lastly, sometimes I will find a low impact cardio video and again skip the squats and lunges.  Continue reading “Pain in the Knees”

When you cannot get out to workout

When you cannot get out to workout

After moving to a new place and with my job having me to move around I just do not feel like getting out. Over the years I have seem to become more introverted. Lately, I rather stay home then get out and do things. It has not been easy losing mostly all my friends especially, when I am not to cool with the whole Facebook thing to keep in touch. It was different when I lived out East I was either here or there so I was use to it. I was pretty active. Everything was either a short drive or subway away. Even if I was having one of my depression episodes.

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When I moved to the Southwest things changed. For the first few months, I did have a gym membership and dance classes available to me which I utilized. Then, I had to leave the area where there was nothing available to me that sometimes includes space where I am living or even the location of where I live. Then, LIFE which started having car problems so driving somewhere far was not feasible. Finally, I did not want to have to start somewhere new only to meet new people and then leave them again. This did not make my depression any better sitting around moping about my life not working out. The only moving I had been getting was yoga challenges on Instagram and well work where I get my steps in.

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Currently, I am staying here for a while much to my dismay in order to get my career in focus and finish school already. Still California dreaming. There is a small gym in the complex. Hence, I was not getting there either. The fear of getting there to find the one machine that they have available taken was not cool. Plus, ugh… I am so bored with gym equipment. I was supposed to hook up with a coworker to do Crossfit as it is a different gym atmosphere than I am bored with but, I took a permanent position at another hospital so we lost contact. Hoping that I get to Crossift as I bought my knee sleeves and wrist wraps.

Sigh, introvert problems…

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Anyhow, I have a ton of Beachbody DVD’s. Some of them are too easy and then some I get bored. They just end up sitting on the shelf. However, Shaun T’s Insanity and Fifteen minute trainer are great if you are just starting out or if you are a novice. They have a demand channel but the reviews are iffy and it is kind of expensive. Although, when I did them I lost weight and then when I got bored guess what I gained back. This time I was noticing in my yoga challenge photos.

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In the past, I had saved workouts on my Youtube. I use to just play it on my laptop and follow along. My last apartment I was able to do some in the bedroom. I even used PowHow once and ordered some classes with Sadie Marquardt. Unfortunately, it was a routine and not what I was looking for at the time. It was not really giving me a workout. Probably because when you are a dance for almost two decades you have to add-on more to dance. However, if I was actively in classes and performing I think this is great. They do have some personal and fitness trainers on there but, I was not looking to spend anymore money. They are so right that the weight loss industry is booming.

Lots of excuses I know but, there has to be someone out there like me who will find this informative… and know that I am struggling with you… 

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I can’t just sit here though… it is not good for my pysche or let alone my body… Working out is just another way for me to destress. With my disorder and my job I exercise is really important to my life. With my family history if someone is not moving well you do not live long.

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Now that I have moved into my own place I remembered that I have the app on my TV!!! So I started with some ballet lessons with Kathryn Morgan. This ballerina had to stop working but, she made it a point to keep going and do her own thing. I actually found her on PowHow and somehow found her on Youtube. Her videos not only help ballerinas but, they are full of warm ups and drills for the post ballerina. I had not taken a formal ballet class for some time now so it was a positive experience to do something. Once I settle down with my new work schedule I will be taking ballet and bellydance for sure! With that being said I have work to do!

Then, I had a video saved from womensworkoutchannel. This channel is mostly geared for women looking to have a bigger rear but, the workouts are short and really intense. Great for the days you do not have much time, or you want to mix your workouts up. My bumb and thighs hurt for two days after! After the first day I could not move too much so I did some yoga with Kino. I have done some of her yoga challenges on Instagram in the past. The difference between me doing my own yoga and following someone else is that I do poses that I can do easily which is not very challenging. This way she incoporated poses I won’t do in my yoga challenges.

Finally, I kept searching and found Popsugar Fitness videos. Can we get a YAS? They have EVERYTHING! The other day I did a 30 minutes cardio session and I was pooped. I only hurt for one day probably because I had to do the modified version of some of them. Will be doing this more often.

Well if you are like me who has problems getting it in…

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..there are still things you can do without having to leave the house.

Find something you like. Pinterest and Tumblr  has some nifty workout memes you can do without instruction. If you cannot find it, Google it! Of course if you get bored change it up. There are plenty of pay for options out there. If you have a DVD you enjoyed in the past or that are no longer for sale can be on Youtube.  Furthermore, some people have their own channels that you can utilize for free.

 

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