Re: activity points - how to get them

[Guest guest]

Congratulations on the loss ! WTG on staying OP and doing four healthy

things!!

I am not sure how much you weigh, but I know that I (177 pounds) can workout at

a moderate pace for 30 minutes and earn 2 APs. You can do whatever you enjoy,

even just walking around. The most important thing is to move.

Good luck this week!!

Maureen

activity points - how to get them

Hello everyone!

My weigh in went well. I was down .8 and after last week's whopper of a

loss, I figured that I'd have a smaller loss this week.

I ate really healthy 5 out of 7 days last week. (I was on program the

whole time, but two days I made unhealthier choices - like eating a

burger and fries instead of a salad...but at least I stayed within my

points range!) I remember when I first started WW I counted by healthy

*meals* not by healthy *days*...so there is tremendous progress

happening here!!

Now about the subject of my email....Tory, Mitch and SueW, you have all

inspired me to get moving.

So I need some ideas (everyone feel free to give advice!) on how I can

earn 2 activity points each day this coming week.

That's my goal. 2 activity points a day.

Remember how I had shared that I had a difficult time doing all the

healthy habits at once? (I could do one at a time, but when I tried to

do more, I couldn't) Well, ever since that time, I have been working on

that. I'm happy to say that last week I ate on program all week, I ate 5

fruits and veggies every single day, I drank all my water each day, AND

I journaled everything I ate.

WOOHOO!! I did FOUR healthy habits at one time!!

So this week I want to add activity. So you know, I have the beginner's

WW workout. That is worth 1 point. So I know I can do that. But I need

some ideas!

I have bad knees so jogging is probably out of the question...I don't

have access to a swimming pool...I DO have a mall to walk at, I also

have paths/trails in my neighborhood AND I have a

treadmill....occassionally I have a bike to ride, depending on if my

hubby brings one home (I don't have my own yet!)

So how long and at what intensity would I have to exercise to get 2

points?

Thanks for any input - pats on the back - accountability - and just

general encouragement to get my rear in gear!!

in CO

[Guest guest]

Congratulations on the loss ! WTG on staying OP and doing four healthy

things!!

I am not sure how much you weigh, but I know that I (177 pounds) can workout at

a moderate pace for 30 minutes and earn 2 APs. You can do whatever you enjoy,

even just walking around. The most important thing is to move.

Good luck this week!!

Maureen

activity points - how to get them

Hello everyone!

My weigh in went well. I was down .8 and after last week's whopper of a

loss, I figured that I'd have a smaller loss this week.

I ate really healthy 5 out of 7 days last week. (I was on program the

whole time, but two days I made unhealthier choices - like eating a

burger and fries instead of a salad...but at least I stayed within my

points range!) I remember when I first started WW I counted by healthy

*meals* not by healthy *days*...so there is tremendous progress

happening here!!

Now about the subject of my email....Tory, Mitch and SueW, you have all

inspired me to get moving.

So I need some ideas (everyone feel free to give advice!) on how I can

earn 2 activity points each day this coming week.

That's my goal. 2 activity points a day.

Remember how I had shared that I had a difficult time doing all the

healthy habits at once? (I could do one at a time, but when I tried to

do more, I couldn't) Well, ever since that time, I have been working on

that. I'm happy to say that last week I ate on program all week, I ate 5

fruits and veggies every single day, I drank all my water each day, AND

I journaled everything I ate.

WOOHOO!! I did FOUR healthy habits at one time!!

So this week I want to add activity. So you know, I have the beginner's

WW workout. That is worth 1 point. So I know I can do that. But I need

some ideas!

I have bad knees so jogging is probably out of the question...I don't

have access to a swimming pool...I DO have a mall to walk at, I also

have paths/trails in my neighborhood AND I have a

treadmill....occassionally I have a bike to ride, depending on if my

hubby brings one home (I don't have my own yet!)

So how long and at what intensity would I have to exercise to get 2

points?

Thanks for any input - pats on the back - accountability - and just

general encouragement to get my rear in gear!!

in CO

[Guest guest]

Congratulations on the loss ! WTG on staying OP and doing four healthy

things!!

I am not sure how much you weigh, but I know that I (177 pounds) can workout at

a moderate pace for 30 minutes and earn 2 APs. You can do whatever you enjoy,

even just walking around. The most important thing is to move.

Good luck this week!!

Maureen

activity points - how to get them

Hello everyone!

My weigh in went well. I was down .8 and after last week's whopper of a

loss, I figured that I'd have a smaller loss this week.

I ate really healthy 5 out of 7 days last week. (I was on program the

whole time, but two days I made unhealthier choices - like eating a

burger and fries instead of a salad...but at least I stayed within my

points range!) I remember when I first started WW I counted by healthy

*meals* not by healthy *days*...so there is tremendous progress

happening here!!

Now about the subject of my email....Tory, Mitch and SueW, you have all

inspired me to get moving.

So I need some ideas (everyone feel free to give advice!) on how I can

earn 2 activity points each day this coming week.

That's my goal. 2 activity points a day.

Remember how I had shared that I had a difficult time doing all the

healthy habits at once? (I could do one at a time, but when I tried to

do more, I couldn't) Well, ever since that time, I have been working on

that. I'm happy to say that last week I ate on program all week, I ate 5

fruits and veggies every single day, I drank all my water each day, AND

I journaled everything I ate.

WOOHOO!! I did FOUR healthy habits at one time!!

So this week I want to add activity. So you know, I have the beginner's

WW workout. That is worth 1 point. So I know I can do that. But I need

some ideas!

I have bad knees so jogging is probably out of the question...I don't

have access to a swimming pool...I DO have a mall to walk at, I also

have paths/trails in my neighborhood AND I have a

treadmill....occassionally I have a bike to ride, depending on if my

hubby brings one home (I don't have my own yet!)

So how long and at what intensity would I have to exercise to get 2

points?

Thanks for any input - pats on the back - accountability - and just

general encouragement to get my rear in gear!!

in CO

[Guest guest]

-

Which points formula? I think I missed that one.

Marie

I went to the website Tory recommended - caloriesperhour.com

You put in your age, height and weight and it tells you how many calories

for a ton of activities, not just exercise.

Then you can use the points formula to figure out how many points per

activity for exactly what you want to do.

Good luck,

[Guest guest]

Hi ,

Some of us have lost a lot of weight and achieved the American dream

(thinness, one digit sizes etc). That is awesome. But some of us like

myself are still over 200 lbs (am 5'5 " ). Even after working out for 10

years (daily, 60-120 minutes a day). An important first step might be to

get close up and personal with the WW tool called " Winning Outcomes " which

includes setting reasonable goals. Goals you can get to and keep. Which

may be considerably less than lofty or ideal goals. Remember if you lose 10

percent of your weight, then, according to our WW scientists, you have

reduced your health risk by some 85 percent. That's huge!

Some points:

First of all, try to realize that regardless of what society says, beauty is

NOT in a size. Beauty is in the person. So if you would be a beautiful

looking person at 100 some pounds, look in the mirror for you ARE a

beautiful person right now!

Secondly, you can take off some weight and shape up without getting down to

a very low weight or single digit sizes - people do not stare at a size

14/16/18 and that is within everyone's reach. And isn't this whole thing

about health anyway? Feeling good means being healthy and that is within

everyone's reach also.

Third, concentrate on no impact or low impact exercise right now. Here are

some suggestions:

1. water aerobics - everyone weighs 50 lbs in the water so everyone

regardless of weight can swim and most can even run. So you can develop

your muscles without a lot of pain and feel a great feeling of freedom. If

you don't like sweating, water aerobics are for you because you are not

aware of your perspiration in the water.

2. Get one of those large exercise balls and bounce on it. Whatever you

weigh, it will take your weight and you can work all your muscles including

the important midline stabilizer ab and back muscles on the ball. Besides,

it's a lot of fun and you will feel like a kid again. While you are

bouncing, move your arms up above your head or do bicep curls or those type

of arm exercises. Gravity forces the muscles to contract and you WILL feel

it and it will strengthen you. This is a kind of not well known way of

exercising both aerobically and strength training wise but it's great.

3. tapes are very good. He has one called " Starting out " .

After you graduate from that, try Sweatin to the oldies, I and II - great

fun full body workouts!

As a note, YES get spandex. Workout in your living room and dress as you

wish. In the beginning of my workout program in 1994, I wore fancy spandex.

In my living room and felt like a queen! Now I wear my undies. Whatever you

choose, in your living room you can be comfy, you don't have to even THINK

about other people, and you can work out AT YOUR CONVENIENCE. What a deal!

4. If you want to do machines, avoid the treadmill - if you have knee

problems the treadmill will make them WAY worse. Instead, consider the

elliptical cross trainer (Pre Cor) - much better workout than walking or the

treadmill with no impact to the knees. Or the healthrider - wow, this is

another kind of not well known workout but it's a great one... works most of

the muscles of the body under NO impact and you can add weights to the back.

A weighty person is at an advantage on the Healthrider because you are

pulling part of your own weight.

http://www.iconfitness.com/cgi-bin/ncommerce3/CategoryDisplay?cgmenbr=979 & cgrfnb\

r=101461

or

http://babyurl.com/TOmUzn

5. Schwinn makes a really nice recumbent cyclometer for around $500... it's

really " semi recumbent " in that your feet are NOT straight out in front of

you. It has a very comfy seat and it's a great place to watch TV after

dinner - workouts will fly by. Or use that time to read your favorite books

or magazines. Have fun during your workouts. Just because the attitude in

the USA is that workouts are about as fun as having a root canal, doesn't

mean you have to buy that - workouts can be the more fun refreshing part of

the day for you. Workouts can relax you and clear your mind. Exhilarate

you. Give you a new zest for life. Yes, that good!

6. Tony Little's Gazelle Freestyle is another great machine with low or no

impact. You can run on it, or ski on it or do upper body on it. Very fun.

see: www.tonylittle.com

7. Bliss has low impact tapes (and sit down videos) ...

see: www.kellybliss.com

8. The aerobics videos put out by Weight Watchers are tremendous. Fun, very

inspiring and very well done. Another kind of well kept secret. Get them

at your local meeting.

9. Austin has a show on Lifetime TV called " Fit and Light " followed

by " The morning workout " - both are fun to do and will give you a good

workout. She always broadcasts from some beautiful place like Hawaii that

we all wish we were in!

10. Consider getting a recumbent bicycle for outside. Those are the laid

back biking type thing. If you REALLY want a feeling of flying, this is one

way to go.... one of those 'life is too short to not try it' sort of things.

Check out this site:

http://suewidemark.com/bent.htm

11. You can actually get a set of pedals which you can use anywhere even by

your computer. I have a set of these and boy, I can get going on email and

get an hour in of pedaling and the time flies. Mind is a " PEDLAR " which I

got from a medical supply house for $49 bucks.

PedLAR is the brand name but just look for it in a medical supply house or

else also they sell them on the internet like on QVC or HSN... (the brand

there is " Duro Med " )

http://tinyurl.com/2gk3v

(

http://www.qvc.com/scripts/detail.dll?item=V19649 & tpl=detail & sc= & cc= & frames=y & fr\

om= & navlist=E121058*T19034*E121131*H117285*V19649*A97715*V18644*H60915*E121064*E\

121137*F6317*E120413*F5091*E20396*E121850*E124764*E115201*F4279*E120066*E116117*\

F4988*E120070*E115205*F8267*F6158* )

A few caveats:

1. drink lots of water before, during and after your workouts

2. Aerobic exercise is supposed to be comfortable. If you can carry on a

non stop conversation just like you are sitting in your chair, get a bit

more intense but if you get out of breath, you are no longer in oxygen...

slow down. Should be able to talk.

3. You will not be training like a marathon runner. Training involves more

pain and certainly athletically competing involves some pain ... I know I

swam Masters for a season. Never again. You don't have to prove anything to

anyone except yourself. Just enjoy exercise for the sheer fun of it and the

wonderful things it does to your body.

4. Vary your workouts... DON'T DO THE SAME THING DAILY. Plan your workouts

like you plan your meals. Lessee, today I don't have to do upper body (did

60 minutes on the Healthrider yesterday incinerating over 800 calories so

the counter told me.. *LOL*) so I can run on my Gazelle Freestyle while

reading Bob Roll's Guide to the TOUR DE FRANCE. That kind of thing. Have

fun with it. Have fun with it. Have fun with it. I cannot emphasize that

more....

5. Start really slowly... as Powter would say " modify! " If you feel

your arms getting sore, take them out of the movement for a few paces. That

kind of thing. Aerobic videos do vary the movements... wonderful for

everyone. If you cannot complete a whole tape, do half of it. Do 5 minutes

of it. Doesn't matter. Go slowly and increase daily. ONE OF THE WORST

ERRORS people do when starting out an exercise program is " too much too

soon " . They end up with the worst body ache in the world where every

movement is painful. Or worse yet, they injure themselves. Naturally, they

are loath to start again just when they can move without pain. GO SLOWLY.

Well, that's all I can think of from the top of my head.... have fun and

enjoy the ride... you will love it for sure! And wonder why you waited so

long.

hugs,

Sue, 5'5 " , 209 lbs, almost 60 years old and soon to be a demo rider for an

extreme sports vehicle!

activity points - how to get them

> Hello everyone!

>

> My weigh in went well. I was down .8 and after last week's whopper of a

> loss, I figured that I'd have a smaller loss this week.

>

> I ate really healthy 5 out of 7 days last week. (I was on program the

> whole time, but two days I made unhealthier choices - like eating a

> burger and fries instead of a salad...but at least I stayed within my

> points range!) I remember when I first started WW I counted by healthy

> *meals* not by healthy *days*...so there is tremendous progress

> happening here!!

>

> Now about the subject of my email....Tory, Mitch and SueW, you have all

> inspired me to get moving.

>

> So I need some ideas (everyone feel free to give advice!) on how I can

> earn 2 activity points each day this coming week.

>

> That's my goal. 2 activity points a day.

>

> Remember how I had shared that I had a difficult time doing all the

> healthy habits at once? (I could do one at a time, but when I tried to

> do more, I couldn't) Well, ever since that time, I have been working on

> that. I'm happy to say that last week I ate on program all week, I ate 5

> fruits and veggies every single day, I drank all my water each day, AND

> I journaled everything I ate.

>

> WOOHOO!! I did FOUR healthy habits at one time!!

>

> So this week I want to add activity. So you know, I have the beginner's

> WW workout. That is worth 1 point. So I know I can do that. But I need

> some ideas!

>

> I have bad knees so jogging is probably out of the question...I don't

> have access to a swimming pool...I DO have a mall to walk at, I also

> have paths/trails in my neighborhood AND I have a

> treadmill....occassionally I have a bike to ride, depending on if my

> hubby brings one home (I don't have my own yet!)

>

> So how long and at what intensity would I have to exercise to get 2

> points?

>

> Thanks for any input - pats on the back - accountability - and just

> general encouragement to get my rear in gear!!

>

> in CO

[Guest guest]

You are very welcome to use it any way you want! Glad you enjoyed it!

hugs,

Sue

Re: activity points - how to get them

> Sue,

> THIS IS A GREAT EMAIL! I love all the ideas in here. I love all of the

ideas for exericise I have been getting since joining this group. I am

definitely going to get that DDR thing and try it at my boyfriend's house

since he has a PS or whatever it is.

>

> With your permission I am going to print off this email and remake it into

something I might use at work.

>

> SueW wrote:

> Hi ,

>

> Some of us have lost a lot of weight and achieved the American dream

> (thinness, one digit sizes etc). That is awesome. But some of us like

> myself are still over 200 lbs (am 5'5 " ). Even after working out for 10

> years (daily, 60-120 minutes a day). An important first step might be to

> get close up and personal with the WW tool called " Winning Outcomes " which

> includes setting reasonable goals. Goals you can get to and keep. Which

> may be considerably less than lofty or ideal goals. Remember if you lose

10

> percent of your weight, then, according to our WW scientists, you have

> reduced your health risk by some 85 percent. That's huge!

>

> Some points:

>

> First of all, try to realize that regardless of what society says, beauty

is

> NOT in a size. Beauty is in the person. So if you would be a beautiful

> looking person at 100 some pounds, look in the mirror for you ARE a

> beautiful person right now!

>

> Secondly, you can take off some weight and shape up without getting down

to

> a very low weight or single digit sizes - people do not stare at a size

> 14/16/18 and that is within everyone's reach. And isn't this whole thing

> about health anyway? Feeling good means being healthy and that is within

> everyone's reach also.

>

> Third, concentrate on no impact or low impact exercise right now. Here are

> some suggestions:

>

> 1. water aerobics - everyone weighs 50 lbs in the water so everyone

> regardless of weight can swim and most can even run. So you can develop

> your muscles without a lot of pain and feel a great feeling of freedom.

If

> you don't like sweating, water aerobics are for you because you are not

> aware of your perspiration in the water.

>

> 2. Get one of those large exercise balls and bounce on it. Whatever you

> weigh, it will take your weight and you can work all your muscles

including

> the important midline stabilizer ab and back muscles on the ball.

Besides,

> it's a lot of fun and you will feel like a kid again. While you are

> bouncing, move your arms up above your head or do bicep curls or those

type

> of arm exercises. Gravity forces the muscles to contract and you WILL feel

> it and it will strengthen you. This is a kind of not well known way of

> exercising both aerobically and strength training wise but it's great.

>

> 3. tapes are very good. He has one called " Starting out " .

> After you graduate from that, try Sweatin to the oldies, I and II - great

> fun full body workouts!

>

> As a note, YES get spandex. Workout in your living room and dress as you

> wish. In the beginning of my workout program in 1994, I wore fancy

spandex.

> In my living room and felt like a queen! Now I wear my undies. Whatever

you

> choose, in your living room you can be comfy, you don't have to even THINK

> about other people, and you can work out AT YOUR CONVENIENCE. What a deal!

>

> 4. If you want to do machines, avoid the treadmill - if you have knee

> problems the treadmill will make them WAY worse. Instead, consider the

> elliptical cross trainer (Pre Cor) - much better workout than walking or

the

> treadmill with no impact to the knees. Or the healthrider - wow, this is

> another kind of not well known workout but it's a great one... works most

of

> the muscles of the body under NO impact and you can add weights to the

back.

> A weighty person is at an advantage on the Healthrider because you are

> pulling part of your own weight.

>

>

http://www.iconfitness.com/cgi-bin/ncommerce3/CategoryDisplay?cgmenbr=979 & cgrfnb\

r=101461

>

> or

>

> http://babyurl.com/TOmUzn

>

>

> 5. Schwinn makes a really nice recumbent cyclometer for around $500...

it's

> really " semi recumbent " in that your feet are NOT straight out in front of

> you. It has a very comfy seat and it's a great place to watch TV after

> dinner - workouts will fly by. Or use that time to read your favorite

books

> or magazines. Have fun during your workouts. Just because the attitude in

> the USA is that workouts are about as fun as having a root canal, doesn't

> mean you have to buy that - workouts can be the more fun refreshing part

of

> the day for you. Workouts can relax you and clear your mind. Exhilarate

> you. Give you a new zest for life. Yes, that good!

>

> 6. Tony Little's Gazelle Freestyle is another great machine with low or no

> impact. You can run on it, or ski on it or do upper body on it. Very fun.

>

> see: www.tonylittle.com

>

> 7. Bliss has low impact tapes (and sit down videos) ...

>

> see: www.kellybliss.com

>

> 8. The aerobics videos put out by Weight Watchers are tremendous. Fun,

very

> inspiring and very well done. Another kind of well kept secret. Get them

> at your local meeting.

>

> 9. Austin has a show on Lifetime TV called " Fit and Light " followed

> by " The morning workout " - both are fun to do and will give you a good

> workout. She always broadcasts from some beautiful place like Hawaii that

> we all wish we were in!

>

> 10. Consider getting a recumbent bicycle for outside. Those are the laid

> back biking type thing. If you REALLY want a feeling of flying, this is

one

> way to go.... one of those 'life is too short to not try it' sort of

things.

> Check out this site:

>

> http://suewidemark.com/bent.htm

>

> 11. You can actually get a set of pedals which you can use anywhere even

by

> your computer. I have a set of these and boy, I can get going on email and

> get an hour in of pedaling and the time flies. Mind is a " PEDLAR " which I

> got from a medical supply house for $49 bucks.

>

> PedLAR is the brand name but just look for it in a medical supply house or

> else also they sell them on the internet like on QVC or HSN... (the brand

> there is " Duro Med " )

>

> http://tinyurl.com/2gk3v

>

> (

>

http://www.qvc.com/scripts/detail.dll?item=V19649 & tpl=detail & sc= & cc= & frames=y & fr\

om= & navlist=E121058*T19034*E121131*H117285*V19649*A97715*V18644*H60915*E121064*E\

121137*F6317*E120413*F5091*E20396*E121850*E124764*E115201*F4279*E120066*E116117*\

F4988*E120070*E115205*F8267*F6158* )

>

>

> A few caveats:

>

> 1. drink lots of water before, during and after your workouts

>

> 2. Aerobic exercise is supposed to be comfortable. If you can carry on a

> non stop conversation just like you are sitting in your chair, get a bit

> more intense but if you get out of breath, you are no longer in oxygen...

> slow down. Should be able to talk.

>

> 3. You will not be training like a marathon runner. Training involves more

> pain and certainly athletically competing involves some pain ... I know I

> swam Masters for a season. Never again. You don't have to prove anything

to

> anyone except yourself. Just enjoy exercise for the sheer fun of it and

the

> wonderful things it does to your body.

>

> 4. Vary your workouts... DON'T DO THE SAME THING DAILY. Plan your workouts

> like you plan your meals. Lessee, today I don't have to do upper body

(did

> 60 minutes on the Healthrider yesterday incinerating over 800 calories so

> the counter told me.. *LOL*) so I can run on my Gazelle Freestyle while

> reading Bob Roll's Guide to the TOUR DE FRANCE. That kind of thing. Have

> fun with it. Have fun with it. Have fun with it. I cannot emphasize that

> more....

>

> 5. Start really slowly... as Powter would say " modify! " If you feel

> your arms getting sore, take them out of the movement for a few paces.

That

> kind of thing. Aerobic videos do vary the movements... wonderful for

> everyone. If you cannot complete a whole tape, do half of it. Do 5

minutes

> of it. Doesn't matter. Go slowly and increase daily. ONE OF THE WORST

> ERRORS people do when starting out an exercise program is " too much too

> soon " . They end up with the worst body ache in the world where every

> movement is painful. Or worse yet, they injure themselves. Naturally, they

> are loath to start again just when they can move without pain. GO SLOWLY.

>

> Well, that's all I can think of from the top of my head.... have fun and

> enjoy the ride... you will love it for sure! And wonder why you waited so

> long.

>

> hugs,

> Sue, 5'5 " , 209 lbs, almost 60 years old and soon to be a demo rider for an

> extreme sports vehicle!

>

[Guest guest]

Excellent email Sue!

One thing I'd like to object to, though, is that training for a

marathon is painful. If you train correctly, it is NOT painful to

train for a marathon. To the contrary. Pain=no gain. Sometimes there

may be discomfort, but pain shouldn't come into it.

Also don't discount that someone who is currently over 200 pounds and

has been for many years might not want to run a marathon one day. I

was overweight for MANY years, by over 100 pounds, and I'm training

for a marathon. Never say never. I've met people who ran their first

marathon in their 70s. It's not something everyone has to, wants to,

or even should do. But no one should disuade someone from going for

ANYTHING like that.

--

Tory Klementsen, MCP A+

IT Educator

The successful person will do the things that the unsuccessful person will not.

[Guest guest]

Excellent email Sue!

One thing I'd like to object to, though, is that training for a

marathon is painful. If you train correctly, it is NOT painful to

train for a marathon. To the contrary. Pain=no gain. Sometimes there

may be discomfort, but pain shouldn't come into it.

Also don't discount that someone who is currently over 200 pounds and

has been for many years might not want to run a marathon one day. I

was overweight for MANY years, by over 100 pounds, and I'm training

for a marathon. Never say never. I've met people who ran their first

marathon in their 70s. It's not something everyone has to, wants to,

or even should do. But no one should disuade someone from going for

ANYTHING like that.

--

Tory Klementsen, MCP A+

IT Educator

The successful person will do the things that the unsuccessful person will not.