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Jan 15 Weekly Challenge: The Missing Piece

themedalist
themedalist Posts: 3,218 Member
edited January 2018 in Social Groups
Theme: Exercise and Movement
Challenge: The Missing Piece

I love my treadmill. On most days, I use it several times a day. I use it to exercise, to read Kindle books, watch videos, answer emails, and scan MFP and Facebook. There are so many things that I used to do sitting down that I now do while walking slowly on my treadmill. I’m walking on it now, and “writing” our weekly challenge by using the microphone feature on my tablet.

But I also know that I can be too reliant on my treadmill. Yes, cardiovascular health is important , but I don’t want to neglect the other prongs of fitness: strength training, flexibility, and balance. For optimal health, we need a balanced fitness routine. This year, my main fitness goal is to develop a yoga routine that works for me and practice it several times a week.

I think many of us become too silo-ed in what we do for exercise. So this week, let’s branch out and try something different. What’s the missing piece in your exercise regimen? What would you like to try this week that might be a good fit for you?

This week’s Suggested Resources list was challenging to put together. There are so many ways to exercise and an almost endless list of good quality resources that could be included. But I wanted to include some starting points; resources appropriately for beginners. Since I’m no expert, I reached out to a few of my very knowledgeable friends. The yoga resources came from two long-term yoga teachers and the strength training resources were suggested by my good friend, certified health coach and personal trainer Jen Sturm of Get With It for Life.

Please add to these web resources! If you are a yoga practitioner, what websites do you recommend? What was helpful to you when you started strength training? Do any of you practice tai chi or another exercise that helps your mind, body, and spirit? Please chime in and help us all!

And if your missing piece is that you don’t have an exercise routine in place, that’s also a great focus for this week. Exercising consistently by doing things you enjoy has so many health benefits. Dietary changes are huge, but weight loss, weight maintenance, and better health are all closely tied to exercise and sitting less throughout the day. Keep trying new exercises until you find something that you enjoy or is at least acceptable to you. A 10 to 15 minute daily walk is a terrific starting point.

This Week’s Challenge: Identify the “missing piece” of fitness you’d like to work on this week. Then, at least 3 times this week, take 15 or 20 minutes to practice what you’ve selected. The resources below may help you get started, but please ask the group for recommendations on anything specific you are looking for.

I look forward to hearing what “missing piece” you’ll be working on this week. Please share any websites and other resources that you use for your favorite activities. We can all learn from each other!

Make it a great week!

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Suggested Resources:

Walking:
Walking Resources for Beginners:
https://www.verywell.com/walking-beginners-4014313
Leslie Sansone’s Walk at Home Group on MFP (all walkers welcome)
http://community.myfitnesspal.com/en/group/335-leslie-sansone-walk-at-home

Yoga:
The Best Free Yoga Videos for Beginners
https://greatist.com/move/free-online-yoga-videos
Online Yoga Classes from Yoga International (30 Day Free Trial)
https://yogainternational.com/classes/

Strength Training:
Girls Gone Strong:
https://www.girlsgonestrong.com
Nia Shanks:
https://www.niashanks.com/
Nerd Fitness:
https://www.nerdfitness.com
You Are Your Own Gym:
https://www.amazon.com/You-Are-Your-Own-Gym-ebook/dp/B004GTLFNW

Balance Exercises:
Beginner exercises for balance:
https://www.fitnessblender.com/videos/beginner-exercises-for-balance-15-minute-beginner-balance-workout
Advanced balance exercises:
https://www.verywell.com/advanced-balance-exercises-2696235

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Replies

  • sandra8841
    sandra8841 Posts: 35 Member
    I think I will try the yoga I tend to be like you and focus mostly on just walking or a stationary bike
  • debk0718
    debk0718 Posts: 16 Member
    I am going to add some free weight arm exercises while using my stationary bike, and I would also like to give yoga a try. Hopefully I'll be coordinated enough. :smile:
  • SilverSheWolf55
    SilverSheWolf55 Posts: 95 Member
    I am getting back to strength training this week. Three times a week to start. Eventually I would like to do yoga and/or tai chi. I just need to find the right "fit" for me. Thanks for posting this challenge. I really needed it! :)
  • prgirl39mfp
    prgirl39mfp Posts: 3,154 Member
    My plan is to keep walking ( that is my quiet time) and add elliptical and strength routines. Also keep working on my meditation. Thanks for the links. My main goal is to take control of my food.
  • 77tes
    77tes Posts: 8,486 Member
    edited January 2018
    2017 I added yoga to my workout routines and really love it. Here is my favorite beginner yoga challenge. It took me about 3 months to get through the 30 day beginner challenge. I let it slip over the holidays so I want to get back to that. I'll think about what I'd like to add in. The longer I work on health and fitness the moire I appreciate having many different kinds of exercise to use. https://m.youtube.com/watch?v=zzonBs06mX8
  • themedalist
    themedalist Posts: 3,218 Member
    77tes wrote: »
    2017 I added yoga to my workout routines and really love it. Here is my favorite beginner yoga challenge. It took me about 3 months to get through the 30 day beginner challenge. I let it slip over the holidays so I want to get back to that. I'll think about what I'd like to add in. The longer I work on health and fitness the moire I appreciate having many different kinds of exercise to use. https://m.youtube.com/watch?v=zzonBs06mX8

    Thank you for posting this, @77tes. I’m going to check it out!
  • nebslp
    nebslp Posts: 1,660 Member
    I’ve fallen in love with Classical Stretch and feel like i get a full body workout when I do it so that will continue every day (most days, anyway). I’d like to get back to the basics of when I started MFP 5 years ago so I will dig out my old dvds and give them another shot. I also have a kettlebell that’s been collecting dust since I bought it a year ago.
  • fatbambi2017
    fatbambi2017 Posts: 1,295 Member
    I used to love doing yoga years ago, cannot think why I stopped, probably time lol! I will dig my Barbara Currie DVDs out, get up a bit earlier and get the show on the road, cannot wait! Love all the positivity of you all!
  • UnicornSmoothie
    UnicornSmoothie Posts: 20 Member
    It has been really cold here lately, so I haven't left the house much. That's my goal for this week - to get out of the house and do something... anything. Bonus points for that "something" being the gym.
  • Mary407
    Mary407 Posts: 635 Member
    Thanks for another great challenge, Denise!
    Two things are definitely missing for me - consistency with walking at least 3x a week, and getting back in the pool. So, my goals this week are to take at least three nice walks and to go to the pool once. It's been months since I've been swimming myself (sitting in the bleachers at the pool for my kid's swim practices/meets does not count as 'going to the pool' in this context :p ). And I really, truly have been missing swimming.
  • fatbambi2017
    fatbambi2017 Posts: 1,295 Member
    77tes wrote: »
    2017 I added yoga to my workout routines and really love it. Here is my favorite beginner yoga challenge. It took me about 3 months to get through the 30 day beginner challenge. I let it slip over the holidays so I want to get back to that. I'll think about what I'd like to add in. The longer I work on health and fitness the moire I appreciate having many different kinds of exercise to use. https://m.youtube.com/watch?v=zzonBs06mX8

    Thank you for this 77tes! I am going to do this as I am soooo stiff! Tried Barbara Currie DVD but didn't get far, I remember now I stopped doing yoga after a knee injury a couple of years ago so will go at my own little pace with this!
  • prgirl39mfp
    prgirl39mfp Posts: 3,154 Member
    Hooray @sonnydays22a
  • themedalist
    themedalist Posts: 3,218 Member
    edited January 2018
    Great progress, Everyone, on trying something new or working on exercising consistently. I appreciate all the resources you’ve suggested and am checking them out. I want to develop a daily yoga practice. I’ve been dismissing it because I can’t get up off the floor easily anymore, but that’s a cop out. There are plenty of yoga poses I can do on the bed or while standing.

    I’m also going to look into @nebslp’s Classical Stretch and I’d never heard of Qigong, so thanks for that link, @PinkyPan1.

    @cshock93, @UnicornSmoothie, and @sonnydays22a, I’m so excited to hear that you’ll be adding exercises to your schedule this week! And @Mary407, glad to hear you are returning to swimming!
  • prgirl39mfp
    prgirl39mfp Posts: 3,154 Member
    Hooray @77tes Good for you for trying something new.
  • MmamabearR
    MmamabearR Posts: 234 Member
    I did some yoga yesterday that was more than just downward dog and child's pose. Yee-ouch! my upper back was stretched very well. I think tackled some tension in my neck, too. I need to find some yoga for sedentary people like me, who have to spend a lot of time behind a desk.
  • 77tes
    77tes Posts: 8,486 Member
    @PinkyPan1 , I tried the Qigong. Is that like TaiChi?
  • cshock93
    cshock93 Posts: 92 Member
    Haven't gotten exercise in this week..i need to just make the time!
  • themedalist
    themedalist Posts: 3,218 Member
    cshock93 wrote: »
    Haven't gotten exercise in this week..i need to just make the time!

    Yes, it’s about making the time to exercise. Some weeks are crazier than others, but making exercise a regular part of your life and making it a habit is so worth the effort! When 30 minutes isn’t possible, 10 or 15 minutes will still have an impact.

    I really like how @MmamabearR put it last week in our Best Tips Challenge:

    “I have to make the time to exercise. I was never going to have a window where I could look around and say, ‘Nothing to do. Good time to exercise.’ Nope – so I say, “This is my time to exercise and everything else will have to wait.“

    I realize you already agree with this perspective, @cshock93, but it is so well put that I wanted to quote her.
  • themedalist
    themedalist Posts: 3,218 Member
    edited January 2018
    MmamabearR wrote: »
    I did some yoga yesterday that was more than just downward dog and child's pose. Yee-ouch! my upper back was stretched very well. I think tackled some tension in my neck, too. I need to find some yoga for sedentary people like me, who have to spend a lot of time behind a desk.

    Good timing. Our March exercise challenge is aimed at people who spend a lot of time at their desks. It will either be Chair Yoga or Deskercise. Still mulling it over and input is very welcome. I have a Feb exercise challenge already which is why I’m slating it for March.

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