One Mom’s Journey from Fat to Skinny to Confident

ASK RONI Q&A

Ask Roni _v05 Session 3 – Video/Podcast

13 Comments 1522 views

I squished one more (not so) little session in the other day while the toddler was napping. Warning… longest, Roni babble of them all! So much for my 15 minute goal. ;~P

Topics in this video include…

  • Do I go to meetings?
  • How do you calculate Activity Points?
  • PMS and staying on program.
  • Did you use the extra weekly points?
  • How am I healing post surgery.


Podcast version (only audio)
[podcast]http://ronisweigh.com/resources/podcasts/AskRoni_v05Session3.mp3[/podcast]

Links mentioned in the video or that you may be interested in…




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Discussion

There are 13 comments so far.

    Jennifer

    August 8, 2008

    Just a comment about activity points:
    — I don’t count them. I use all of my daily points as well as most/all of my weekly points, but I don’t count my activity points. I am so sporadic about my exercise, so it seems a little unfair to count them :) I see exercise not as a way to earn an extra snack treat but as a way to keep my calorie deficit down. (Although for y’all who are intense about your exercise, you might need them for that pre-workout boost of nuts or fruit!) I always feel like I have to estimate a lot of my food points (especially for homemade meals or restaurant meals from places without nutritional information) so I see exercise as a way of countering the times that I probably underestimate a point value. Like Roni, I think if you use the points, it should only be when you do something “intense.” Use them for a pre- or post-workout snack, NOT necessarily a way to switch grilled chicken or fried or to have a big dessert. That’s just countering all the good of the workout! :)

    About weekly points
    — I already mentioned that I use them, but like Roni, I didn’t use them to increase my daily point total but I stored them up for the weekend OR when I knew I might be tempted when out with friends for dinner or ice cream. I still budget my 22 points everyday, and those “extra points” come into play when I fell off the wagon for the day or when I know I’m in an unavoidable situation (late night at the hospital when I HAVE to eat something but don’t have a choice…. or a friend makes a meal for me, etc.) I think they’re a great thing for allowing forgiveness for your mistakes. There are totally days when I slipped up and ate that cookie I shouldn’t have, but having weekly points just sort of wipes it away :)

    roni

    August 8, 2008

    Thanks Jennifer! could NOT have said it better myself! ;~P

    MizFit

    August 8, 2008

    (OUR TODDLERS ARE SUPPOSED TO NAP?)

    :)

    loved as always—-I find all the ww stuff really interesting even though I dont do it…

    Laura Brandon

    August 8, 2008

    oh my god i LOVE that you have tattoos!!! my mom thinks tattoos are so trashy, but i have 5 and i don’t think i’m trashy, and you’re CLEARLY not trashy! i know out of the whole video, that shouldn’t be the one thing i focused on, but it was nice to learn :)

    oh and yeah, tattoos are totally addicting. glad to hear you’re doing well with recovery! can’t believe it’s already almost been 2 months!

    Amy

    August 8, 2008

    I think it’s so great that you are willing to talk about your plastic surgery with such a wide audience- it takes courage to reveal that, because people have such mixed opinions about it. I have had plastic surgery (breast implants) and have never regretted it from day 1. Pre-surgery I was somewhat insecure about my shape (I had never really felt very feminine because I had no curves at all). It was somthing that had bothered me for so long- and I realized, it’s really not that hard of a fix to provide such a big change (physically and mentally). I didn’t go over the top- very appropriate to my frame (which isn’t very big). It’s been a number of years and I still feel the same about it as I did then- very happy. Like you said, surgery is the kind of decision that’s personal and that you do specific for how you feel- for your own reasons. I don’t go around telling people that surgery is for everyone- but I can speak to having had a good experience.

    Gina

    August 8, 2008

    Hi Roni~ I love your Q&A sessions! They help me so much…kind of like therapy, I suppose…:)

    I wanted you to know that everytime I go to the cabinet or fridge, I have a “little Roni” on my shoulder telling me to “make good food choices!”

    Thanks Roni! You’re the best! :)

    J. Ross

    August 9, 2008

    Hi Roni! Just wanted to give you a more concrete way to figure out intensity levels for activity points. Hopefully it will help others!

    There are actually a couple of different ways to do it, but either way it will be most efficient if you have a heart rate monitor. You can always stop to check your pulse, but it’s better to not slow down that much since your heart rate will drop.

    Okay…Number 1…easy way (I’ll use my info.):

    Max. Heart Rate = 220 – 27 (age) = 193
    Min. Heart Rate = 150 – 27 = 123

    This bold is actual WW info.:
    Low intensity is 40-54% of max. heart rate
    Medium intensity is 55-69% of max. heart rate
    High intensity is 70 or greater % of max. heart rate

    So my low would be approximately 97 beats per minute, medium would be 116 beats per minute, and high is about 135 beats per minute.

    More accurate way (and harder to calculate):

    First you have to have a resting heart rate…and mine is 64 beats per minute.

    Low Intensity = ((Max Heart Rate from above – resting heart rate) x .50) + resting heart rate
    Ex. ((193 – 64) x .50) + 64 = 128.5

    Med. Intensity = ((Max Heart Rate – resting heart rate) x .60) + resting heart rate
    Ex. ((193 – 64) x .60) + 64 = 141.4

    High Intensity = ((Max Heart Rate – resting heart rate) x .70) + resting heart rate
    Ex. ((193 – 64) x .70) +64 = 154.3

    I know it seems kind of overwhelming and complicated, but for anyone who is confused by intensity this is the best way to go. If you just sit down and figure out the low/med/high and then keep your heart rate in the range that you want it to be in. It’s not like you have to calculate it every time. You just say…ok, my heart rate was mostly around 145 this time…that would be medium intensity. It’s worth it :o) !

    roni

    August 9, 2008

    WOW! That is the best explanation I’ve seen! I didn’t realize there was such an exact formula. Thanks so much!!

    coral

    August 9, 2008

    I never counted activity points either. I work as a restaurant server, so I have always been on my feet moving around, staying active, but now I really push myself. I used your table generator from your site to keep track of my exercise and calories burned so I have a nice log to look back on. This was my 7th week of more intense exercising, and I love seeing my weekly calories burned keep going up! I have been doing WW for 40 weeks now, just hit my 40 lbs lost, after being in a rut for months with minimal activity.

    coral

    August 9, 2008

    oh yeah, i forgot to add…Heart rate monitors are awesome!

    Bonnie

    August 12, 2008

    JRoss–Can you give us an example of what kind of a heart rate monitor to buy, and where to buy it at? Roni–Can you make sure JRoss gets this question?

    Roni–I just wanted you to know that I am so excited to have you as a podcast on iTunes. I found you and downloaded the first 3 podcasts. Thank you, Thank you, Thank you!!!

    J. Ross

    August 12, 2008

    I left a comment over on Bonnie’s page about her question, but just to type it out over here…

    Polar is the most recommended brand that I’ve come across. They are a little pricey, and of course (as with most things) you can get cheaper ones. If you can afford one of the Polar ones I would go for that, though. They can be found at Walmart, or a sporting goods store, and also online.

    Vi

    August 12, 2008

    Please don’t push too hard w/ your recovery. They say it takes 6 months minimum. I had major surgery, pushed and broke my immune system. Be gentle with yourself.