Creating an exercise plan

I plan to use dumbbells again; I also plan to concentrate on my physical health as well.  My goal is to also walk one day for at least 10 minutes a day, even though I plan to exercise for even 10 more minutes..  However, my goal is to do some strength training.---Diet and Exercise plan

That would be a great start, but how do I turn that into an actual plan for the week?  It is a good idea to start and not to skimp on that plan.  On the other hand, it is best never skimp on exercise.  That could be one reason why keep making plan after plan and making things difficult for myself.  I have written down plans and followed them before.  Maybe I can do this now.

Looking at these goals, how do I build a personal exercise plan?

Consider schedule for week.
Consider how much time to exercise.
Consider what exercises I am able to do.
Consider the time of day when to exercise.
Consider my mindset period.
Consider my health.
Consider if I am in need of equipment for said exercise such as shoes or weights.
Consider the length of the actual exercise.
Consider if I am able to exercise that long.
Consider why I think exercise, in my mind, is still somewhat drudgery.
Consider what my own motivation is to exercise.
Consider my emotional and physical state during exercise.            
Consider how I am supposed to gauge how much work I have done.
Consider my results and not forget to log them.
Consider the number of times to exercise per day.

Exercise Plan for beginners---bodybuilding.com

Sample exercise plans

Source for today's sample and advice:
http://www.bodybuilding.com/fun/start-here-start-now-the-8-week-beginner-workout-plan.html

RULE 1 MAKE THE GYM YOUR HABIT
RULE 2 BE CONSISTENT IN YOUR TRAINING
RULE 3 BUILD ON THE FUNDAMENTALS

FUNDAMENTAL EXERCISES
Master at least one from each category

Squats: Front squat, back squat, box squat, and goblet squats. If you go with back squats, check out my article about common squat mistakes.

Hip hinge: Trap-bar deadlift, conventional deadlift, sumo deadlift, and Romanian deadlift. Need a guide? I just so happen to have one handy

Single-leg work: Reverse lunges, forward lunges, lateral lunges, Bulgarian split squats, single-leg RDL, single-leg hip thrust, and step-ups

Pushing exercises: Bench press variations, dumbbell press variations, military press, push press, landmine press, and push-ups

Pulling exercises: Seated cable row variations, chest-supported rows, barbell rows, single-arm dumbbell rows, single-arm standing cable rows, chin-ups, and pull-ups

Carries: Farmer's carry (bilateral), suitcase carries (unilateral), waiter carries, and cross-body carries

Core lifts: Pallof press, chops, half-kneeling lifts, tall-kneeling lifts, overhead lifts, split-stance exercises, plank variations, and roll-outs

Break time

I have decided to take a break for today.

Reflection and blogs 7/9/16

I would think that being a daily blog that I would do more than just walk one day, then complain for the rest.  I know that I can't out-exercise a bad diet, which I have.  The problem with me is that I have put way too much pressure on myself over the years.  I have "dieted" and exercised and I felt like a failure every time I messed up.  To me, messing up involves eating the wrong portions and skipping on exercise.  I know that I am just a beginner, but I realize I no longer have to stay that way over time.  That attitude has made me not only impatient, but also one who gives up easily.  I have ended up making too many excuses and has made me "lazy" and filled with doubt and insecurity.  Planning to exercise and "dieted" have not worked for me.  The truth be told, I am not sure what to do outside of eating a healthier and more moderate portions of foods and exercise for at least a certain amount of time.  That has been hard to do and even harder to change my mindset.  It is even harder to make changes period.  I feel so much better writing things out.  Also, it helps me to learn more and more about health, fitness, and most of all, myself.

Here is a sample plan that could be good for me.  I have noticed that I don't create exercise plans much, so I realize that maybe I need to do so for both blogs.  How do I create an exercise plan in each of my blogs?  There are questions that I need to ask myself.  Here are also three blogs that are and could offer great help for me.  I like the fact that they are so comprehensive:

Nerdfitness.com

Andie Mitchell- exercise history

Mile Posts

Dealing with pain

Lately, I have been dealing with mental, hormonal, and physical problems.  It has been a while since I have made great utilization of the new dumbbells I have purchased.  I often find myself awake with a headache, which was rare in the past, but lately, it has become all too commonplace.  I am also obese which in itself has become a struggle.  My diet is poor and I cannot out-exercise a bad diet.  No one can, but I can get at least physical as a way to cope with pain, stress, hormonal issues, and obesity.   Maybe strength training that I have mentioned would be good for me.  I realize that I have "dieted" while thinking it is a lifestyle change.  The problem is, I had no idea what a lifestyle change entailed. "Dieting" in any form makes losing weight even harder.  I realize that some good, sound research on living a healthy lifestyle would be a good start.

Body Beast Workout

Right now, I am thinking about the Body Beast workout.  I wonder if it would work for me, or would it work only for some people.  Meal prepping and following a meal plan has always been difficult for me.  However, I don't find myself looking like the models after 90 days.  It looks difficult for me.  I do realize that I am only a beginner when it comes to actual exercise.  No need to put myself down.  I am being honest.  Maybe it isn't about looking like a fitness model.  To me the point is to be fit, not look a certain way.  Well, let the games begin.

Cize YouTube free video

This is not a review of this free Cize YouTube video.  I have not played it yet.  I do love the informercials.  I also loved to be inspired. Cize inspires me.  Very few exercise "programs" and informercials have made me want to purchase an arm and a leg to buy.  Cize is one of them.  I am just glad that this YouTube video is still there.  I wish I could have free range to the whole Cize 6-CD collection for free, but that is not reality.  This is something that I never thought I would do or say.

Changes to make

I know that this is my blog, but I have come to realize that some changes need to be made.  It has become a blog about what everything else other than what an exercise blog is supposed to be about, and that is exercise.  I have spent a lot of that time complaining and posting articles, which has said much about my mindset.  It is okay to reflect and post results, but I was hoping for something more to offer, like maybe a change of title.  Anything has to be more productive than this blog.  It is more about me than an exercise routine or results.  I do want to follow an exercise routine.  I want to follow plans.  I guess that I should be okay with what I have, but if I were reading my blog, I would wonder where are the routines and other reflections about specified exercises.  The problem is, I want to have fitness goals that stick.  I don't like the daily grind about doing an exercise here and there hoping that it will be productive.  I would like to be a person who has made no excuses.

The real truth is, I have made excuses.  Here I am, someone who really has no clue what it is like to keep exercising and keep moving forward.  I read other people's exercise blogs and sadly, I see a blog that pails in comparison to theirs.  They are fit people who have health advice.  I have little health advice to offer at this point. I can give viewpoints and reflections, and even results, but as far as being physically fit, I cannot.  Yet I know that this is my blog.  I have become as self-conscious about my appearance as I have about this blog.  I wish I could tell myself to get over it, but just getting over it is not that simple.  I have had this mindset that is all or nothing.  I hope not, but I guess I am too much of a fatalist.

I am only 5'1.5" tall and weigh 300 + pounds.  I have been diagnosed as having polycystic ovarian syndrome or PCOS for short.  I have tried to overcome and have struggled with poor eating habits, a hormonal condition, stress, illness, and a lack of exercise.  I would love to say that I am fat and lazy, and I wonder if others say the same thing about me.  Over the years my self-esteem has lowered and I have become more self-conscious.  I am confused about having this condition and often times I feel guilty about being the way that I am.  I guess that an all-or-nothing mindset would equal an even greater struggle to lose weight than most.  I realize that there are things about me that I can easily change, like drink more water, but automatically giving up or cutting back on processed food is a major struggle since much of the US diet is processed.  I wish I could lift like a bodybuilder or dance well, but even that is a struggle.

I guess what I am saying is that I realize that there is a fine line in my case between being honest and making excuses.  I want to thicken that fine line just once.  If I could do it right now, I would.  I would like to just go out there and do it.  Maybe it is time to push myself like no one or nothing has, pushed me.  I have failed, but I also realize that it doesn't have to make me a quitter or a failure.  I want to change.  But who or what am I doing it for, and why?  I have read and "heard" that losing weight is 80% food and 20% exercise, but is it?  Maybe and maybe not, but whatever the stats, I don't want to be a statistic because I remain a burdened failure who will always be self-conscious and a complainer.  My question is, so, where do I begin?

July 4

Taking a break for the day.  Happy Independence day.

Exercise Can Help You Beat Headaches

Exercise Can Help You Beat Headaches
By Clare Kittredge | Medically reviewed by Niya Jones, MD, MPH

Afraid to exercise during a headache? Don't be: Unless you have a rare condition, exercise and keeping fit can help you manage your headaches.


You may think exercise and headaches don’t mix, but Nabih Ramadan, MD, a neurologist at the Diamond Headache Clinic in Chicago, and chair of the National Headache Foundation (NHF) Education and Biomedical Research Committee, says that’s a myth.

While exercise may trigger headaches, often known as exertional headaches, in a small minority of patients, most people with chronic migraines can actually ease the pain and frequency of their headaches by keeping fit, notes Dr. Ramadan. “People with exercise-induced headaches have a very rare condition, and using that to tell headache patients not to exercise is a myth we don’t want to propagate.”

Exercise Tips for People Who Have Headaches

Here are a few exercise tips for people with chronic headaches:

Exercise regularly. Go for a regular workout (aerobic exercise such as jogging, bicycling, or rowing) at least three times a week. Maintain a constant heart rate of more than 100 beats per minute for at least 10 to 15 minutes during each session.
Work out in the morning. Exercise in the morning, not the evening, so you can wind down during the hours before bed. “Otherwise, you could cause changes in your sleeping habits which could induce headaches,” Ramadan says.
Avoid high-impact exercise during a headache. When you do have a headache, avoid jarring, high-impact exercise like running or kickboxing because it’s likely to aggravate the pain. Intense exercise will also cause you to sweat, leading to dehydration, which can worsen a headache as well, Ramadan says.

Link to full article here