My exercise and my SCALE/STATS

My exercise is all about tone, strengthening bone and muscle, balance, posture, endurance, flexibility, alignment, range of motion - rather than just burning calories.

But Cardio - calorie burn is important too. I knew that and was able to apply that in my weight loss years.

The first two years of maintenance - I did not focus on cardio - and was able to maintain. I totally understand that 99% of IT is food. There is not enough exercise in the world (for someone like me) to burn off bad food choices.

Spring of 2009 - reintroduced cardio. And a couple pounds slid off rather easily. Then adjusted my eating to Macro during the summer with the specific purpose of dropping my last 20 lbs. And it is important for me to note - CHANGE to drop pounds - calorie burning, heart strengthening, endurance building cardio.

I stick with extremely low impact. I do not beat up my body. Not to whine, but I have knee problems, severe lower back problems, inner ear problems and asthma. I am athletically challenged. I pick exercise that I am able to sustain.

I am 5' 6". And the summer of 2009 I was 48 years old.

Summer/Fall 2009 - dropped my last 20 lbs.

Spring 2009:
Picked up a Zumba class two times per week and a beginning step class once a week. Kept 4 free weights classes. Dropped Pilates. Walked an average of twice a week 2-4 miles at a fast pace. Tried for yoga class 6 times per week and settled with 4-5 depending on house schedule. This is the spring of SLEEP problems. I felt like I lost a whole month of progress - took steps back (little cardio, lower lbs in free weights) while depleted.
Stats:
153 lbs as high, middle of the day, full weight
BMI 24.7 (in normal range ideal weight 19.1-25.8)
My health is better than it has ever been.

Winter 2009:
Picked up another set of free weights classes - so Tuesday and Thursday in the morning and then again in the late afternoon. (Winter of bad weather - so school delays cancel the morning sessions sometimes. So trying for 4 a week made 3 for sure.)
Stats:
Weight very steady 155 lbs. BMI of 25+
(in normal range ideal weight 19.1-25.8)
as my high - middle of the day - full ME weight.
My health is better than it has ever been.

Fall of 2008: ADDED LATER: built back up to at least one class a day - and sometimes two. Then got frustrated that the classes were not all that I wanted them to be. Some were the moving your arms through space type of thing. Others had such poor positioning that I was sort of disgusted with the instructors. Others were just not a good match with my back. Pilates was the worst - just like watching the same DVD over and over - she did the same exercises in the same order EVERY time. Started out exercising 3 times a week at a high enough level that I NEED that day's rest between sessions. My classes (3 x per week) include free weights and pilates followed by yoga and power walking. I am having NO back problems but modify everything I do - every move I make so that I am supporting my lower back with my chest up and belly in tight. I am able to work harder now - with back injury that I worked before - because I know how to really work.
Stats:
Weight very steady between 150-155 lbs. BMI of 25+
(in normal range ideal weight 19.1-25.8)
My health is better than it has ever been.

March 2008: Obgyn procedures (polypectomy, D&C, ablation) and lower back diagnosis and two months of intense physical therapy.
160 to 165lbs right around surgery/recovery time
Knew it was temporary - but good motivation for physical therapy because I felt very bloated and uncomfortable.

Winter 2008: 45 minutes of Free weights and 60 minutes of yoga (Colleen) M-W-F, 90 minutes of yoga (Kate) Tues, 60 minutes of yoga (Sabrina) Thur, 60 minutes of pilates and 60 minutes yoga (Bev or Sabrina) on Saturday, Sunday - day of rest. Female troubles fairly severe - back pain very severe - I think a lot of my weight+ is WATER related to female problems and severe bleeding.
Stats:
5' 6"
150-155 lbs BMI of 25+
(in normal range ideal weight 19.1-25.8)


Fall 2007: Yoga Barbara Tues & Thurs, Yoga Colleen M-W-F, Yoga Bev or Sabrina on Saturday morning, and Yoga Kim (relaxation) on Sunday nights. Not in a weight loss mode.
Stats:
5' 6"
148-152 lbs BMI of 24.2
(in normal range ideal weight 19.1-25.8)

Summer 2007: Water Aerobics 45 minutes 3x per week, Yoga Barbara 70 minutes 2 x per week. (Not in a weight loss mode).
Stats:
5' 6"
148-150 lbs BMI of 24.2
(in normal range ideal weight 19.1-25.8)

Fall/Winter/Spring 2006-7: Yoga Bev 45 minutes 2x per week, Yoga Lisa 75 minutes 2 x per week, treadmill/elliptical/rower/recumbant bike (I would pick one each time I went to the gym several times a week) for 30-90 minutes - kept rotating so I didn't get bored, Pilates tapes at home several times a week.
Stats:
highest was 158 lbs with BMI of 25.5
lowest was 145 lbs with BMI of 23.4
(both in normal range ideal weight 19.1-25.8)
(NOTE: wrong psych meds - didn't do well at 145 lb weight, regained on purpose, did better emotionally and physically closer to 150 lbs)

Summer 2006: Water Aerobics 45 minutes 3x per week and swam laps for 30 minutes or so each time, Yoga Lisa 75 minutes 2x per week, Yoga Kris 45 minutes 1 x per week, Pilates 45 minutes 2x per week, Fast Walking 45 minutes nearly every day.
Stats:
Started summer at 165+ lbs (BMI 26.6)
(marginally overweight 25.8-27.3)
and ended at 156 lbs. (BMI 25.5)
(normal range ideal weight 19.1-25.8)
So this is the summer where I moved into the high end of the BMI normal range. The scale was getting there - but I had a LOT more work to do on the fat pockets.

Spring 2006: started Yoga Lisa 75 minutes 2 x per week, treadmill/elliptical/rower/recumbant bike one each time several times a week for 30-90 minutes, weight resistance machines 2+ times a week.
Stats:
172 lbs finally moved down into 160's
(very hard to get scale moving again after long hiatus)
at 172 lbs, BMI was 27.8 (overweight 27.3-32.3)

Nov 2005-Feb 2006 no exercise at all - sinus surgery.
Stats:
172 lbs
BMI 27.8 (overweight 27.3-32.3)

Fall 2005: Yoga Kate/Julie/Kris 60 minutes nearly every day, 60 minutes Pilates 2x per week. Curves 60 minutes nearly every day.
Stats:
176 lbs starting to 172 lbs
at 176 lbs BMI was 28.4 (overweight 27.3-32.3)
at 172 lbs, BMI was 27.8 (overweight 27.3-32.3)

Summer 2005: 60 minutes of Yoga Kris/Kate/Julie 1 or 2 x per day, Curves 60 minutes nearly every week day, 60 minutes Pilates 2x per week.
Stats:
193 lbs starting to 183 lbs to 176 lbs by fall
at 193 lbs, BMI was 31.2 (overweight 27.3-32.3)
at 183 lbs , BMI was 29.5 (overweight 27.3-32.3)

Fall/Winter/Spring 2004-5: Curves 60 minutes nearly every week day.
Stats:
215++ lbs starting to 193 lbs
(I don't actually know my starting weight - was not on a scale for 2 years and started exercise for 6 mos prior to getting on one - so my first documented weight was 215 lbs. I would guess that I was 230-240 lbs at my highest, but don't know for sure.)
At 215 lbs, BMI was 34.7 (very overweight or obese greater than 32.3)