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SERGEANTMAJOR is a SparkPeople Motivator!

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    Same here! I read a lot and really should post more! This team is vital. This was an one of my Eye opening experiences:
    I enjoy doing light athletic events but really haven't see

    n much progress in weight loss area. After reading, I see the importance of controlling nutritional intake and strength training.

    Until I ran across this group, I'd completed forgotten what worked for me a few years back.

    I was to have a surgery and needed to lose a few pounds before the surgery for peace of mind (had a bad experience with anesthesia many years prior to this). I worked out with a friend who is a fitness trainer. I didn't understand why she had me do this routine but I trusted her.

    Nutrition: 1400 calorie diet

    Week 1
    15min light cardio - exercise bike (5 days)

    Week 2
    3 days - 5 min light cardio and 15-20 min strength training - 5 min cardio
    2 days - 15-30 min cardio

    Week 3 and 4 increased strength training but cardio stayed the same

    I never did more than 30 min cardio and I faithful controlled by intake.
    Within 6 weeks I was down 15 pounds.

    I have a lot of weight to lose but I haven't been doing any strength training - just mega cardio. Going to revise my routine and see what happens!

    emoticon Sergeant Major!
    2272 days ago

    2492 days ago
    Hi, Sergeant Major. I hope you are well. I have been a member and a "silent reader" of your sage advice offered to us on the F.I.T. Females in Training team, but when I went there today intending to ask your advice on rehabilitating my weak calf muscle after healing a partially-torn Achilles tendon, it said we no longer have a leader. I hope our seeming apathy did not discourage you. You are the only available leader whose advice I feel I can truly trust because of your experience.

    Can you please suggest some exercises I can do to get my calf muscle back to where I can stand unaided on the ball of my foot, with no help from the other foot? I am doing the calf machines at the gym 2 times a week--I can push a bit more than 1/2 my weight. At home I stretch, walk on my toes, and do toe raises (heel raises?) on my steps once a day. Maybe I'm just not doing enough. My PT has ended. I'm on my own.
    2675 days ago
    Thank you so much for the advice with the resistance bands! I am LOVING them and so glad I didn't splurge on weights or a gym membership! They are perfect, and came with their own little bag I can store them in. :) I've been telling all of my friends how wonderful they are.
    2710 days ago
    I just wanted to say thank you for all your contributions to Spark. I have been here for awhile, and your posts are always ones I seek out and hold with the utmost regard.

    I have been here since January 2012 actually, and my journey started slowly a few months prior to that. I started out great once I got here, and then researched and read this and that, and tried this & that only to find my weight loss screeched to a halt.

    Now I am just trying to find steady weight loss again. I have added ST 3 days a week, finishing with some Craig Ballantyne stuff. Thinking of moving the elliptical back out to the family room to use it more daily. I still use it once or twice a week tabata style. I have been very active all summer - swimming (well noodling but constantly moving or my fish will nip at you!) for 1 - 2 hours daily, lots of garden work like moving rocks, push mowing etc, so sometimes I think I was too active and not eating enough.

    Anyways, just trying to get back to where I was when things were going great. Trouble was, I was hungry all the time, that is when I started to research and found Primal Blueprint. The high fat/low carb just did not work for me. Well it might have, had I read the part about refeeds. Now for the last year, I have been having trouble getting much of anything to work.

    Anyways, thank you for all that you contribute.
    2715 days ago
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