New member, health issues...where to start??

H

horselady21

Cathlete
Hi! I just joined here, bought the monthly On Demand, since I was buying about 1 workout a month anyways! And I belong to the YMCA, but keep reinjuring myself trying to keep up with the youngins!

Anyway, I am 53, have always been active although about 20 lbs overweight. I had major back surgery (lumbar fusion) 2 years ago and am still on some pain meds, though not nearly what I was. I also have underactive thyroid, which I am seeing an endo for in 3 weeks.

I have always done step, and did Cathe's step years ago. This past year, in the summer, I was down to 165. I took the holidays off, both workout and eating, and went back up to 180. I just restarted diet and exercise, easing into it because of my back.

So, there is SO much Cathe has to offer. I have just done a couple of step routines and some weights. I keep hearing about the different "programs" (STS, HiiT, etc). Which one would best benefit me?

Also, I always get frustrated when starting into exercise again, because it seems like I work my butt off but gain weight! I am on a low carb diet (Zone), and even a tiny bit of a cheat gets me in trouble! Am I gaining muscle back the first couple of weeks?

Thanks for any help!
 
Hi there, I am 52, I have been doing cathe's w/o's for 15 years now. My suggestion to you since you have had back issues would be to consider trying her low impact series. I really like afterburn, turbo barre and cardio supersets. The weight work in this series is not one I frequently use because I prefer STS and Xtrain for weights. Maybe start out with the LIS series and work your way up to xtrain and STS (both are amazing w/o's as well). I tend to put weight on in the beginning of a new weight training regime but I lose it quickly so I wouldn't stress about a little weight gain early on. Just be careful starting out, use light weights, make sure your form is perfect so you don't injure yourself. Hope this helps.
Katie
 
horselady21 said:
Also, I always get frustrated when starting into exercise again, because it seems like I work my butt off but gain weight! I am on a low carb diet (Zone), and even a tiny bit of a cheat gets me in trouble! Am I gaining muscle back the first couple of weeks?
Click to expand...

Hi there,
Just something to remember when you start any new program or type of work out - you tend to retain water but within a couple weeks your body will flush it out. But you may also be eating more without realizing it as perhaps your hunger has increased. You could try recording what you eat for awhile just to see what's happening on the nutrition side of things. I don't know much about the Zone diet but from what I've read, anytime you severely restrict or cut out food groups like carbs, you may experience weight gain when you "cheat" or reintroduce those foods again. I'm not an expert but diet wise it's difficult for many to stick to something without considering a lifestyle change - just my thoughts. Good luck with whatever workouts you choose, you can't go wrong with Cathe!
Jamie
 
Thank you both for your answers!

I will keep pushing! I do record my meals on an app and am not super strict but do very well on it. I rarely feel deprived.

I found the rotation program last night and started that, with modifications for my back. I will try the low impact series also!
 
Hi! Best of luck. I have found that doing the workouts with better form and fewer reps works for me. I can't keep up with Cathe sometimes (snowboards, I'm remembering you!); but just try to do the exercises with proper form as fast as I can and am winded just the same. The same goes for me and weight work. Sometimes Cathe is using 12 pounds dumbbells and I'll only get 10 reps to her 12. If I'm doing it for endurance I'll let it go...if I'm doing it for strength, I'll pause the tape and finish the reps. Every body has different fast twitch, slow twitch fibers and you have to do what works for your body.

Beth

PS. You don't need to keep up with anybody else!
 
Once again, the awesome Cathletes have come through! You have a lot of support and great advice here on the forum Horselady21! I will add my little motivation trick to the arsenal: keep a calendar where you see it everyday and record your workouts as you complete them (something that will show up like stickers or bright magic marker)...you will soon be driven by your own consistency! I really hate blank spots on the calendar! I fill in my rest days with a walk or stretch DVD. I don't know if there are any Cathe calendars left; but something that motivates you and makes you happy will be great!
I can tell you confidently, as a fellow 53 year old lady: YOU CAN DO THIS!!!!!!!
 
I am a physical therapist, work with a lot of post surgical spine, and believe that Cathe's low impact workouts and STS are both spine safe and could be really beneficial. If you were not already instructed in segmental stabilization training for specific spine support, you may find that a helpful warm up exercise for any of Cathe's workout. We have found this to be really helpful with our patients being in the correct positions during exercise for best spinal support, but it can also help with pain management. We use a patient workbook you can find on amazon.com
http://www.amazon.com/s/ref=nb_sb_noss?url=search-alias=aps&field-keywords=Burke Phelps and Sizer
It's called Stabilization and Functional Exercise patient workbook. If you still are working with a PT, you can check with them and see what they think!
 
Hi there, just wanted to say I am kind of starting over soon again as well. I just had surgery and have to wait 5 more weeks before doing any exercise other then walking. And walking has to be 10 minutes here and there. I to have back issues or used to till I did Cathe for about a year! It seemed like the first few months I was hurting because just getting used to exercising again. But it was not as bad as not exercising. Then as time went on my back stopped hurting. I have scoliosis and degenerative disk in three places. Gosh I have a lot of issues when I think about it lol. I try not to.. Okay anyway since I have been not doing anything since surgery my back is starting to hurt AGAIN!! I know it's inactivity! I can even feel my arms becoming "soft" yuk.. Just saying that you are not in it a lone and there are so many of us here that have set backs. Many times but what makes us stronger is we never give up trying. Never quit, never stop getting back up. I find that ring on the forums reading the advice and reading the workouts everyone is doing and how they feel after it really motivates me to keep at it. So I guess that's the only advice I can give is that. When you feel like you don't want to exercise today go to the videos section and play a piece of the video clip and that makes me want to get up and do it. Tell yourself I give myself 10 minutes if I don't feel like going on I don't have to but guarantee by the time you do 10 u will be ready to keep going. And read the other ladies workouts they did that day. Even if u don't want to participate you can read the forums for motivation. And as I do I never use the same weight as Cathe because I know she has been lifting longer. I go to what I find is hard by my 10 or 12 th rep. I push myself I don't compare to Cathe. I'll never be as fit as her for a long time and may never be. But I am fitter today then yesterday and each time I do the workout I do it the best I can that day. If I have done that workout a while then I try to go up in weights. The cardio I do what I can and make sure I get my HR up there and I can't do all the reps and plyos but I do as much as I can. I push myself hard and sometimes I do as many!! Depends on the video. But the main thing is consistent. And like I said never give up.. And I see you are not giving up so you are already half way there!!
 
Definitely wise words! And it is so nice to hear from another "spiney"!
Are you fused also? Having scoliosis, I would think so. It is so so difficult still, and probably always, having pain. I do feel better when I exercise but after, especially the morning after, can be brutal.

When I overdid it at the Y a few weeks ago, I felt as bad as I did before surgery! (And trapped in the shower, alone and could hardly move! Not good!) So I never went back but found the on demand. Now I can go at my pace and build back up to where I was before.

You are so right about getting motivated after starting to watch a video! And reading the forums. I feel like I am not the only one now!

Thanks so much!
 
No I don't have them fused. Although they say this may be what comes next. So I try to watch what I do yet keep the muscles strong. However like I said this. Past two weeks of no lifting and training is really making my back ache. I know that sounds strange but it is a very delicate balance as you know! You sound like you have been through it.. So I know u know about balance. It's hard to find that to when you want to go hard and see results fast. I will have a hard time in four weeks getting back into it because I will want to jump right in and lord knows my back will hurt and be sore till I get used to it again. But once I get it strong again. I hope it will be like before and my back will not be screaming at me. I am trying to avoid fusion.. I'm so afraid of it.
 
Oh my husband laughs at me cause I watch Cathe on YouTube do a dvd . I am doing it to get motivated lol he says um dear are u now giving up doing it and think if u watch it it will do the same good? Lol I had to explain [emoji14]
 
I guess men just don't understand!

The fusion was bad, I won't lie, and I was in bed pretty much for 4 months, and on hard drugs until just a month or so ago. I was working out from 6 months after, but had several episodes that put me back. But I had to have it done...I couldn't put any weight on my leg.

Exercise does help, especially core work. So far, so good!
 
For those of us who enjoy a fitness lifestyle, an injury can be devastating. I've had a bad back for years and every now and then I suffer with what I believe is a slipped disc. I will walk around painfully with a drooped shoulder, one leg longer than the other and it freaks me out that I won't be able to workout. It's been about 2 years since the last bout but my husband showed up one day with a spin bike for me and that was the ticket for my issue. I don't think a bike is for everyone with back problems, but for me it was wonderful, I suffered no pain while I rode and I believe it really helped speed up my recovery. No, I did not see a Dr., in the past I have but to no avail. I believe that real food and movement, for myself, are the best medicine. Here's wishing you a speedy recovery and best wishes horselady21.

Oh and by the way I am 59, and also doing a low carb kinda thing. I don't have a choice but to lower my carb intake because they bloat me so much. I know Atkins but have never looked into the Zone diet, will have to check it out. I know people say you should not eliminate a food group, but there are some carbs in the veggies we eat, right? Stay Strong, and keep up the good work.

Rosa
 
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Thank you, Reneepruitt! Not offended at all! Just their opposite!

Rosamor, I did the bikes at the Y (the reclined type) and it worked good but hurts my si joints because of the seat. But as long as I go at my own pace, I seem to be ok. Now if I could get the streaming to go right, I will be set!

The Zone is an anti-inflammatory diet that is very balanced. 40% lean protein, 40% good carbs ( those veggies you mentioned plus fruits), and 30% fat. There is a formula to determine how much of each you need a day. It works very well for me. Basically, I try to stay away from bread stuff. That really packs it on!
 
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