Kymberly Williams-Evans, MA and Alexandra Williams, MA
Hi Fun and Fit: I was hoping you could give me a place to start. I have not really exercised in 7 years (since I have been married) and I have put on A LOT of weight (probably over 100 pounds). I really need to get it off as I was told I am pre pre-diabetic. My doctor said I have time to change this course and I want to. I joined the YMCA and plan on starting a Zumba class because I love to dance.
Dancing is Fun.
Do you have any recommendations on anything I should purchase to help me? I keep seeing Emily wearing a wristwatch type thing (in her blog, Family & Life in Las Vegas). Would this be beneficial to have? Also, before I met my husband and while in college I exercised. I remember I never had a time limit goal but I placed a calorie burn goal. Should I go back to doing that? It probably has really been 10 years since I started a workout routine and back then I hired a trainer but I don’t have that in our budget. Any advice would help. Thanks for any help you can give me Cassie, Fenton, MO
Kymberly: Great questions! Do the activities you enjoy as those are the ones you will stick with. The main equipment I suggest is the right pair of shoes. Get what’s comfortable, workout-specific, and durable. The most expensive shoes are usually over-engineered. We are not fans of the rocker type shoes for indoor workouts. For now, do not worry about the heart rate monitor (what you saw Emily wearing in her posts).
Exercise Shoes - For Running....Away
My approach for beginning exercisers has always been to simply get out there and exercise as often as you can, as long as you can, as hard as you can. I am not big on counting burned calories since getting consistent, reliable feedback can be frustrating and demotivating when starting out. Nor do I necessarily suggest a time limit unless it’s for short bursts–pushing yourself hard for X seconds or minutes. More important at this stage is to create workout habits.
Alexandra: Since you already know you enjoy dancing, and you’ve found a class and joined a gym, I think the only remaining thing to do is make a specific plan. Mark it in your calendar. And list it as an appointment, not a class. People tend to keep appointments!
We wish you were in Santa Barbara, as we absolutely LOVE students like you: motivated, great attitude, and wishing to lead a healthy life. Here are our mega-amazing tips, and we hope you write them down:
- Find movement you enjoy
- Do a little more than the day before
- Don’t compare yourself to anyone, including your “former” self
- Be realistic and work toward your goal in increments
- Keep in contact with your doctor
- Be a tortoise, not a hare. It took 7 years to put the weight on so if it takes 3 years to lose it, you’re still ahead.
Pace Yourself
I could make a long list and frighten the hoo-ha out of you, but that about covers it. Of course, the unspoken question is your food intake. You will probably want to assess that too: what type of food and how much are you eating?
Kymberly: Experience compels us to say that the fewer RULES, REQUIREMENTS, and “SHOULDS” that you place between you and working out, the happier and more successful you will be in reaching your goals. Just move, move more, move a lot. Then come back for more fine-tuning advice.
We hope some of our previous posts will be helpful:
All Sizes Welcome
Be Your Body’s Best Friend
The “Best” Cardio Workout
Alexandra: Once you’ve established a routine for your dance/ cardio class, consider adding strength training. You’ll lose weight faster that way. If that advice sounds overwhelming, come back to this part later.
Hope this all helps. Keep us posted on your progress. Or move to Santa Barbara and take our classes!
Readers Who Have Been Where Cassie Is: What is your advice?
Photo credits: Creative Commons: Belly Dancing-davegolden, Teeth Shoes-Johansmith6814, Tortoise & Hare- Madmagz’ pictures
Good advice. Starting small is key. As someone who HAS lost 100 pounds, my advice is to make small goals. “I will walk 3 times this week.” “I will eat 2,000 calories a day.” Etc etc. When I first started, that “100″ pound number was really overwhelming and seemed so far away. So I told myself I was going to try to lose 50 pounds. Once I reached that goal, I had the confidence and fitness to keep going and I KNEW I could reach my goal of 100!
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Thank you ladies. I am excited to see all the comments. But I do have one question. Is there a good way to pick the right type of shoes? Should I look into a walking shoe?
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No, Cassie, we don’t recommend a walking shoe for you at this point (unless you decide to mostly walk). We’d actually steer you toward a cross trainer. If you have wide feet, we love New Balance, K-Swiss or Avia. People with narrow feet do well also with New Balance, or Nike.
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I think Zumba is a GREAT start!! I took the class last year and plan on starting it again soon. Also, you could try the Couch to 5k program or if you have the Wii or Xbox get some workout games for at home!!
Cassie! Congratulations on committing to make a change in your healthy living habits. This is, of course, the first step to seeing real changes. I once lost 50 pounds with the WW program and in going through the process my biggest advice is not not obsess over every little thing. Stick to a program that is realistic for you not someone else in a magazine or a book. And I love the twins’ advice above!
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Way to go Cassie. I am on the weight loss/healthier life style journey as well.
If you ever need anyone cheering you on or checking in to make sure your staying on track I am here =) and happy to do so.
I find that I stay more motivated when I have someone else to help hold me accountable. Good Luck.
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I’m so proud of you Cassie for reaching out and asking the questions to get your health on! And you certainly came to the right place. Alexandra and Kymberly are awesome and supportive! Start small, make it a habit, and big changes are headed your way.
While I agree with Alexandra and Kymberly that you don’t need a heart rate monitor, once you get started and established, I suggest you look into it. It can help you keep in your fat burning zone, and can be rewarding to see all those calories go POOF.
PS – on my weight loss journey I can tell you 1 fact. I have NEVER regretted a workout. I have pushed it off, whined, and yes even cried (Hot Yoga gets me all the time.), but I have NEVER regretted a single workout.
XOXXO
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Good luck Casey for changing your lifestyle. Hope you’ll reach your goal, for losing a hundred pounds. But always remember stay healthy.
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Hi Cassie, so proud of you. Please tell us if you did lose a hundred pounds. Though keep healthy and pretty, LOL.
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Go for the gold Cassie. Hope you’ll succeed for your goal to lose about an hundred pounds. Good luck. Thank for letting me join the conversation.
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Way to go, Cassie1 You picked the right blog for great info and expertise to get started. I have maintained a 50 pound weight loss now for almost 20 years and want to make sure that in addition to exercise and nutrition, you bring a few other factors into the equation:
1) Enlist your mind! Keep a journal and write about challenges, self-sabotage and victories along the way. It’s amazing how this process can help keep you on track.
2) Identify key sources of support. Is your husband willing to support your new food and activity habits? Can you make friends at the gym to ensure its easier to show up for that Zumba class even when you are tired? Are there any other friends who have your best interests at heart and can help you stay motivated? Visit blogs and other sources online that provide continuous inspiration.
3) Take it slow. Losing it the right, healthy way will help you keep it off for good and adjust to your new habits.
4) Celebrate success along the way. When you hit your first milestone, buy a cute workout outfit or reward yourself with a manicure. Take photos of yourself every month and line them up so you can see the progression in front of you. Save the money that would have gone to food splurges and use it reward yourself with something that makes you happy.
Best of luck – can’t wait to hear how it goes!
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Great advice! I think that the reason a lot of people fall off the exercise wagon is that they make exercising a chore. Finding something you enjoy (like an off the path hike, or a nice bike ride through the tucked away neighborhoods) makes all the difference. Exercise is key to a healthy life, but enjoying the exercise is key to keeping it up!
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Well done Cassie on embarking upon this and thanks to all for the tips and tricks. I have also battled with my weight in the past but greadually have now got it down by just doing exercising and dieting. Good luck!
great advice! I so need to lose so much weight too.
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Nice plan and useful advices, I really like your point on start with small steps. Baby steps are much more easier to realize, and you don’t feel disappointed when you can’t reach your big goal instantly. And the babysteps will lead to the realization of your resolution!
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You can do it Cassie, as long as you have the drive to reach your goal, don’t ever give up. Be strong!
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Congratulations Cassie on already taking the biggest step in your weight loss journey. Finding activities you like and trying some you never have done before can keep it interesting and rewarding. Finding a workout buddy also has helped many. Best of luck to you!
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