Part 3 of 3.
You are always looking for ways to add exercise into your schedule, whether it is for getting in your 30 minutes most days of the week or something extra just for fun. I have had to put off my golf lessons due to schedule conflicts with my summer job and the availability of the golf pro but I am finally scheduled to start in August and I am looking forward to it.
You keep records of your actions, whether it be keeping a diet diary or an exercise diary. Studies show that a greater percentage of people succeed when they WRITE IT DOWN. I have a diary that lasts three months. It is also very encouraging to look back even a few weeks and see how much more I am able to do exercise wise. If you are interested in a diet exercise type of diary go to www.memoryminder.com.
You spread the word. If you believe in the importance of heart health you will encourage, not preach to, others to join you in your efforts. Some people will be resistant but your good example may eventually win them over. Be patient, everyone does not get the message at the same time. Thank you to my husband who was patient with me.
You follow the program honestly. This is hard. It is so easy to not be completely honest with ourselves, no one else will know. Be good to yourself, follow through.
You keep up the program when you finish. Its just a beginning of a life change. Just to get you the taste of success. Everyones success will be different but the positive changes will give you the momentum to continue. St. Francis said, start with the necessary and the possible and you'll soon find you're doing the impossible.
Keep moving.
Posts
At the end of any journey, it’s always nice to reflect on the experience and enjoy the exhilaration that comes with accomplishment. During the past 12 weeks, seven real women have opened their hearts and minds to women across the country. They’ve revealed struggles, shared empowering messages, offered valuable tips and served as genuine advocates for this program.
During the Choose To Move challenge, these women not only engaged in physical activity, they discovered a community of women who share a common goal – increase physical activity in order to develop a healthier lifestyle. Their success is a direct result of determination, commitment and the support they received from those in the Choose To Move community.
From a mom with three kids to a full-time college student to women in the workplace, our real women take on many important roles. And as women juggling multiple responsibilities, we want to be the best we can be - a common thread among women in America. However, in order to be the best for our families, we must do what’s best for ourselves. Our seven real women did exactly that! Each woman, in her own way, learned how to make time for physical activity and develop better eating habits!
For Ruann, Kara, Lisa, Melanie, Vernita, Kathleen and Zulema, the 12-week challenge has come to an end. However, the ultimate reality is that their life-long journey to maintain a healthy lifestyle has only begun. No matter where you are in this journey, I encourage you to rely on women in the Choose To Move community, as well as those around you. Take advantage of the Choose To Move program and turn this challenge into a way of life.
My total chol. is 184
HDL is 46
LDL is 106
Trig. is 184
I have been on a low fat, low carb diet since Sept (NutriSystem). Should I be concerm about my Trig?
Comment by on February 12, 2008 2:54 PMDr. Mieres,
I'm very much an internet girl. As soon as I found out I had high blood pressure, I found this site. After going through all the 'choose to move' selectees, I chose Vervita, for the reason that she update often and replied to those that posted comments.
Well here we are, 6 months later, most of those chosen have yet to update.
Considering these are all busy and accomplished women, perhaps some slack should be cut. Ok.
The forums are worse. I have had to hunt and peck to find true posts, some of which should be answered by a professional, not a jr. high social studies teacher.
I'm sorry to be so negative. In truth, AHA diet and recipes have made it possible that I may be coming off meds next week. My diet plan has been based on your cookbooks.
When I called in my numbers today, to get a refill, the office called me back and said the doctor said when I want, to stop meds for 4 days and make an appointment for the 5th. If bp is in the 100-120 range, we'll stop the meds. Woo hoo! Diet and exercise may pay off!
Comment by on June 12, 2008 8:17 PMDr. Mieres,
I'm very much an internet girl. As soon as I found out I had high blood pressure, I found this site. After going through all the 'choose to move' selectees, I chose Vervita, for the reason that she update often and replied to those that posted comments.
Well here we are, 6 months later, most of those chosen have yet to update.
Considering these are all busy and accomplished women, perhaps some slack should be cut. Ok.
The forums are worse. I have had to hunt and peck to find true posts, some of which should be answered by a professional, not a jr. high social studies teacher.
I'm sorry to be so negative. In truth, AHA diet and recipes have made it possible that I may be coming off meds next week. My diet plan has been based on your cookbooks.
When I called in my numbers today, to get a refill, the office called me back and said the doctor said when I want, to stop meds for 4 days and make an appointment for the 5th. If bp is in the 100-120 range, we'll stop the meds. Woo hoo! Diet and exercise may pay off!
Comment by on June 12, 2008 8:17 PM
Comments
Jul 28 | Melanie J. McGill said …
Kathleen, you have really inspired me!
Jul 28 | Kathleen said …
Glad to be of help Melanie:)
Aug 08 | Pat said …
I am a 57 year old wife (39 years), mother of two and grandmother of four. I have been out of work since 1995 due to an onset of Chronic Fatigue/Fibromyalgia that still plagues me. I was a full time office manager/assistant and had always worked and been active until I became ill. At one point I had gained to 209 lbs. in 1998. I now weigh 171 lbs. but am striving to weigh 150 lbs. for starters and hopefully lose to 135 lbs. I want to live a long time and enjoy my life with my husband and children and grandchildren. I am committed to losing because I feel that food is going to "kill" me the same way that cigarettes took my mom from me in Dec. 2000.
As I enbark on this journey, I ask that you give me as much encouragement as you can. I have joined a gym (just last week) and have an exercise bike and treadmill at home. I really do NOT have a good excuse for not exercising EXCEPT I feel EXHAUSTED ALL THE TIME due to the Chronic Fatigue.
Looking foward to being on this program with Kathleen and others that have joined this blog.
Pat
Aug 09 | Kathleen said …
Pat, being truly committed is the key. You are about exactly were I am weight wise. You have all the tools now you need to see what will work best for you. Start out slow especially given your fatigue. Part of your goal will just to be to get to the gym. Don't beat yourself up over not doing that much when you get there. If you do something for 5 min at first your're doing good. Do some weights or machines every other day, same thing start out slow. Add minutes every week. Slow and steady. Check out one change you can make in your diet. Same thing nothing drastic. One change at a time. Good luck, keep me posted.
Aug 09 | Pat said …
Kathleen, thanks for the words of advice. I am an "all or nothing" mentality so encouraging me to take it slow is good advice for me. I'll keep you posted on my progress.
Aug 10 | Kathleen said …
Pat, I definitely understand the all or nothing. I used it for years to get off programs. Just remember, this is a lifestyle change not a diet or exercise program. Life is not all or nothing. Good luck.
Aug 12 | Alicia said …
I am 28 years of age, married with 2 kids.
Having one of my grandparents died of Heart disease 10 yrs ago and having one of my other grandparents
going through this same ordeal is very frightening.
I'm not going to end up like them.
I'm young, I have all the information I need now and I have the SUPPORT and MOTIVATION from you.
Looking forward to having a healthy heart from a healthy lifestyle for the rest of my healthy life. Thank you.
Alicia
Aug 13 | said …
Alicia, You are a very smart young lady to make that decision so young. I waited much to long to get smart, but fortunately it is never to late to change. You are also going to make such a difference in your children's lives for the healthier example you will be giving them. Way to go.
Aug 14 | Susan Oliver said …
Kathleen, I'm 62, a grandma of 6 and mom of 2. I weigh 212 and would like to be closer to 140. I go to the YMCA. I used to walk. I haven't in a long time. I think I need to add at least 30 minutes of walking to my exercise program. I think I don't walk is because I'm tired after an hour at the YMCA. I go there 3 times a week. I guess I'm just looking for some advice.
Aug 14 | said …
Susan, If you are going to the Y for an hour and getting tired would it be possible to go 5 days a week for 30 min and work your way up to an hour that you can tolerate better. If not I would back up to 30 min 3 times a week and gradually increase as you tolerate it better. Sometimes less is better. You don't want to become overtired. It will be too stressful for your body and people tend to quit when exercise is too hard. If you go to the Y 3 days a week you could try to walk 10 min to start, on the other days and work that time up also to 30 min. When you get to 30 min. pick up the pace at intervals until you have picked up the pace for 30 min then go back to adding more time. The trick is to keep your body guessing what you might do next. Your body accomodates to the same routine. If you are constantly adding time or adjusting the pace it helps to get your metabolism going. Also what are you doing at the Y? Machines? If so alternate one day treadmill one day eliptical, also doing strength training with weights every other day increases your metabolism. You can start with just 10 min. Usually the Y's have someone who can advise you on that. You've got the right idea and you are going, thats the hard part. A little fine tuning and I bet you see the results you are looking for. Don't give up, going from fat to muscle takes time and you don't see the pounds go at first, but you should feel the inches lost. Good luck, keep me posted.
Oct 12 | mary ann said …
Kathleen,
I am 57,mother,wife and nana.I have always been small frame and always watched my weight and kept it around 120,walked a lot and kept very busy. 2years ago I had a mitral valve repair, all went well and feel great.I still keep very busy but I hate the thought of excercising,I have watched my body change before my eyes gaining 15 pounds( I do blame some of it on menapause).I look at myself everyday and say this is not my body and swear tomorrow I am going to exercise.I walk ocassionally but do not keep up the program.By no means I am afraid to excercise because of the surgery ,I just find a million excuses and do not fit it into my day which I have no excuse because I do not have to work.I still watch my diet and eat very healthy.I am hoping this program
will get me motivated. Thanks, Mary Ann
Nov 06 | Holly said …
Kathleen,
Your video is ME!!! Thanks for sharing. I've been arguing with my exercise self for longer than I can remember! I win, she doesn't (although I know I'm really losing when she does!)
I'm 55, taking WAY too many meds for my age, and struggling with MS and RA... both of which slow me down and provide the "too tired to exercise" excuse. Which bores me to death. Help me stay on track, please! I'm just starting to do this and I'm confused about the "increase METS" part, what constitutes a MET?
Thanks for your support!
Nov 06 | Kathleen said …
Mary Ann, You are me, there is hope for you but I think you need to first get your Dr's ok to exercise then sign up with a gym, the local ymca or someplace you can get your exercise on a regular basis. Tell your self you are only going to go for 30min every day. Start on the bicycle or just walking on a treadmill. Do just what you can tolerate and when it is easy for you then up the resistance or the incline or whatever the machine allows. I have always hated exercise, I am still not in love with it but it is a habit and makes me feel so good when it is over. It does not happen over nite but if you keep it up it will become a very good habit. You have the time, use it to improve your life.
Nov 06 | Kathleen said …
Holly, A MET is the ratio of exercise metabolic rate. That doesn't help much but what it is used for is to help tell us about activity. For example a 2-MET activity requires two times the metabolic energy expenditure of sitting quietly. I admire your determination and we are all behind you with our support. I would say one thing you need to do with the problems you have described is to be careful not to over do the exercise and become overtired. Listen to your body but don't listen when it tells you to not exercise at all. Good luck and keep us posted.
Nov 17 | Lucy said …
I just turned 50 and went in to get a physical checkup last week. I was very disheartened to learn that my cholesteral is at 229, my tryglicerides are at 269 (yikes!), my HDL is 43 and my LDL is 136. There is a family history of heart disease with my father, my mother, and a lot of the women down her side of the family. I am a little depressed right now, but I have a great faith in God and I believe He will give me the grace I need to succeed in getting healthy. I have so many issues with my back and neck that I realize the "moving" will be a great challenge for me. I have a nordictrack treadmill that I have started getting on everyday for 30 minutes. I am trying to figure out what to eat at each meal. My weight is at 160 on a 5'4" frame. Just 5 years ago I weighed 130! Thankfully, my husband has decided he could stand to lose about 40 pounds and will join in the new eating plan -- gee, that sounds like I actually HAVE a plan. All I know is low-fat, keep it written down, and no chocolate to satisfy my chocoholic syndrome! The main encouragement I need is to make myself workout even though I live with back and neck pain. I usually don't go in for forums, but I am scared about my heart health and I very much want to take advantage of all the ways possible to ensure that I am around to see grandchildren some day. I am blessed with great family and I know that will make a big difference in my progress. Now if I can just get through Thanksgiving and Christmas feasts!!!!
Nov 19 | kathleen said …
Lucy, You have a lot going for you. You have a way to exercise, the nordic track, a partner willing to work with you, and the motivation to succeed. There are lots of plans and I would suggest you read read read to decide what might best help you and your husband get on a healthy eating plan for life. Whatever it may be don't start out restrictive or you will not keep it up. Start out through the holidays cutting down on portion sizes of the especially bad things you may be eating, bulk up on the fruits and veggies and cut out as many empty calories as possible. Remember if you are doing this for life you want to make slow changes that will last forever. Keep up the walking for at least 30 min aday, as you get stronger you can increase your activity. With all that you have going for you, you can not help but succeed.
Nov 25 | charlene said …
Hi Kathleen
I hope I will be as sucessfull has you have been. I have been loosing weight since March of 2007 and thus far I have lost 47 pounds. I signed up for this in hopes I will learn some new tricks.
Thank you
Charlene
Nov 26 | kathleen said …
Hi Charlene, I think maybe I need to get some tricks from you. You are doing great. I would only offer that when you have been at it for a while it can get boring or repetitive so mix up your exercise or throw in something new to keep your interest up. Keep up the great work.
Jan 01 | Linda said …
Hey Kathleen,
I want to pattern an exercise program similar to yours, exercising at least 30 minutes for most days of the week. I also want to keep a journal of what I do for exercise as well as diet. I'm 58, and six years ago, I needed a cornary stent. At that time I was approx 40 lbs overweight and lost the excess weight with the help of cardiac rehab. Now I've gained the weight back and need to go through the process again. This time I am ready to make some permanent lifetime changes. I am looking forward to gaining info from this Choose to Move program
Jan 07 | kathleen said …
Hi Linda, Gald to here you are out to make lifestyle changes this time around, it really makes the difference in maintaining your weight and of course staying healthy for the rest of your life. I use a great book to log my diet and weight in. You can go to www.memoryminder.com they have different ones to choose from.
Jan 24 | Kathy said …
Hi Kathleen,
Here I am, age 63, weighing in at the most I have ever been. I stopped smoking and discovered I have a thyroid problem all about the same time. I gained 20 pounds before I knew what hit me. Losing is very difficult for me now. I am hoping that this site will give me hope and the tools I need to change my lifestyle for the better.
Jan 24 | kathleen said …
Hi Kathy, It is never to late to change to a healthy lifestyle. One of the ladies who wrote to me several times was 83. She did so well she surpased me in all the activity she was doing. This website does work but you have to follow thru to the end. Stopping smoking was a great gift to yourself and now starting this program you can't be doing anything better. It may be frustrating dealing with the thyroid changes, the not smoking and becoming more active all together but hang in there and in 12 weeks you will see its worth.
Post a Comment
Comment Policy
We welcome your comments, however all comments are moderated. Offensive or off-topic comments will be deleted and not displayed. Also, please note that comments are owned by the commenter and do not necessarily reflect the views of Kathleen or its affiliates.