The Exercise Enigma - both genders

Hi atomic everything you put on here is great!
Wondered if I can ask you something please? I'm trying to get my sway together to start soon and ttc in a few months time for a girl and my DH has decided to start doing weight training again, nothing major just a few light weights in the morning before we all get up and I just wondered if this will effect the sway at all? He was into running but has stopped recently due to a foot injury and the fact he never gets time to go anymore! Lol thanks in advance :)

I think running is better for DH but I don't think a little light weight training for DH will hurt anything. You should avoid it tho.

Brill thanks! I'll tell DH to keep it light! I've just got to convince him to do the tighty whiteys lol I know that's what he's going to hate the most! Lol

Does going on a brisk walk for an hour everyday count? Or does it have to be exercise like spinning?? We normally do a 2 mile walk almost every day but we are done in less than an hour.

walking is fine as long as you can stretch it to 60 min. After 45 minutes, your body stops burning carbs and starts burning fat/muscle, which seems to sway pink for reasons we can only guess at.

Ok, I can't actually believe I'm now looking at incorporating exercise but I think I should maybe try. What I want to check is what is considered the minimum amount of exercise to do. Length of time and how many days a week. I have a hectic life, work full time, long journey to and from work, 2 kids to feed, put to bed etc etc so it's going to be tricky but want to explore whether I could somehow manage it.

Walking and swimming are my preferred methods of exercising. How intense do these need to be?

Enough to make you sweat and get your heart rate up. 5 to 7 days a week. 60 minutes each time. Walking is fine as long as you power walk or at least walk briskly..like I said enough to sweat and get your heart.going but you don't need to go crazy the entire hour.

Intense for YOU and no one else.

We really don't have the answers and they are prob. different for everyone anyway. i came up with the 60 6-7 recommendation just because it is the amount I thought would work for most people, most of the time. But that doesnt' mean you can't get a girl doing less, it's just that I don't think it's as sure a thing.

I don't recommend dropping below 4 days a week exercise and I think going for hte 60 min. is important. If you CAN, start exercise at least 6 weeks before. But these aren't set in stone, just what I think will work.

I'm confused - I was at the gym today and I did 33 minutes on the recumbent bike thing that has arm handles that also move (full-body workout), then I moved to the treadmill for 37 more minutes (total of 1:10).
I was at or around my max HR for the majority of the workout.
The HR I used was calculated on the machines based on my age (33), weight (126), time of workout, and the fat loss program selection. It calculated 122 for my target HR.
Is this the right way to train for TTC a girl? I was definitely sweating but not exhausted/overwhelmed my any means. I had the bike at a level 5 and I was switching between jogging and briskly walking on the treadmill (4- 4.7 mph, so not fast).

On another note, are note stroller walks a good TTC pink workout? We live in a very hilly neighborhood, so walks are a great workout (especially when my 3yo wants to get out and run, :giggle:)

Don't worry about things like heart rate and how many minutes of this and that you did. Just do some exercise that is intense for you and if possible, enjoyable to you, for 60 minutes. the rest of it is just that obsessive attention to detail type stuff that may sway blue.

Yes yes stroller walks are GREAT. Much better than sitting there worryign about how many mph you are going!!!

Hi Atomic, is it also a good idea to cycle 4 or 5 times a week for 60 min (at a speed of 25-30 km per hour)? Or should I try to increase the speed and do it at least 6 or 7 times a week? Thank you for answering my question!

I think that the exercise needs to be a level that you can sustain without injury or misery for 60 minutes, 6-7 days if you can, 4-5 days is still ok but may not be as much of a sure thing. It doesn't need to be very strenuous, just has to last 60 minutes as many days a week as you can.

Hi Atomic - I am a ways out from my girl sway, pretty much a year. But i have a friend who just got a GD with your plan. So I'm very inspired! I'll get a custom plan once I'm closer but I'm wondering about exercise. I am a low to moderate exerciser now, I have two DS. It seems to me that ideally I should start working out moderately and then increasing exercise at the time of my sway. But I am concerned about being able to keep up with the exercise. Either way though, whether I do intense exercise or nothing for my girl sway, is it a good idea to go into the sway with a moderate exercise routine that I change for the sway? Also, how early do you recommend signing up for the plan? Thanks!

What if you are losing weight regularly anyway? Ive been going to the gym and doing an hour of cardio with 15 mins weights for 6 months now. I still want to lose 20-25 more pounds. Can I continue to go and do my hour of cardio like crazy and drop the weights? Being overweight hasn't been mentioned much and Im curious to how it plays a role. Im 5'9 and wear a size 12/14.

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Originally Posted by Inforthree

Hi Atomic - I am a ways out from my girl sway, pretty much a year. But i have a friend who just got a GD with your plan. So I'm very inspired! I'll get a custom plan once I'm closer but I'm wondering about exercise. I am a low to moderate exerciser now, I have two DS. It seems to me that ideally I should start working out moderately and then increasing exercise at the time of my sway. But I am concerned about being able to keep up with the exercise. Either way though, whether I do intense exercise or nothing for my girl sway, is it a good idea to go into the sway with a moderate exercise routine that I change for the sway? Also, how early do you recommend signing up for the plan? Thanks!

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Hi and welcome!

Yes we are having best results easing into exercise so my advice would be to start off whenever you feel it is appropriate and do moderate exercise for now and see how it goes. YOu may hate it at which point you'd just drop it. OR, you may find you enjoy it and increase from there. 6 weeks before you'd need to be prepared to make your decision.

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Originally Posted by Laurenk1424

What if you are losing weight regularly anyway? Ive been going to the gym and doing an hour of cardio with 15 mins weights for 6 months now. I still want to lose 20-25 more pounds. Can I continue to go and do my hour of cardio like crazy and drop the weights? Being overweight hasn't been mentioned much and Im curious to how it plays a role. Im 5'9 and wear a size 12/14.

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IT's mentioned elsewhere like in this thread - big girls, little girls, and baby girls (and boys!!)

I think it is less about your weight and more about the weight you lose, your diet, exercise, etc.

YOu are really in the ideal position, Lauren, with a bit of weight to spare but not more than 30 lbs. would keep doing what you're doing but drop the weights (either now or 6 weks before your first planned attempt). I do want you to eat more food than the average becasue you're tall and with the exercise, you may end up stopping ovulation even at a higher weight. WE see this sometimes with taller gals. :)

Ahhh that makes me smile just to read it may be in my favor! I plan on purchasing my sway pack tonight. We want to ttc in June, is it okay to only do the diet the 21 days prior? I want to lose weight the right way until then. I know the personalized pack will answer lots of these questions. I want to stay healthy to also get the VBAC I want.


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NO, you need to be on diet 6 weeks minimum and we re getting best results with 12+ weeks. We have other, more healthful options than the high carb "crash and burn" style LE Diet and many of us have found it's quite easy (almost too easy) to lose weight on them. YOu can find a couple options in this thread, even though it's for PCOS the diets work for anyone and have had quite good results for us too. :)

http://genderdreaming.com/forum/gend...rt-3-pcos.html

Perfect! Thanks so much. When I purchase my plan later today, will it be customized to me? The meals etc will reflect the info I'm giving you?


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If you buy the custom plans then it's customized. We also have the general plans for the same price, but those are for people who just want to get something and be done with it.

We don't do personalized meal plans though. The custom plans are everything BUT meals and then they come with the 6 months of coaching where I work with you every day, as much as need be to get your diet ironed out. Personalized diet plans, we quickly realized, would have to be very expensive and would really limit the number of people I am able to help.

YOu can get the 21 day diet plan and the OPK book as addons for an additional $20 if you want to.

Im going to get the custom plan... And It says the diet plan is included, is that the same as the 21 diet add on? Sorry for all the questions, I just really want to get this right :)
I'm sure we will be messaging a lot for the next few months haha


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No, the diet plan that comes with the sway plan is minimal. the 21 day diet plan is like 80 pages long and has tons of diet info in it.

Ahh gotcha. I'll see what comes w the plan I bought and if I can figure it out from there lol if not I'll buy the add on. So excited to see what you plan out for me! Thanks Atomic


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Atomic. Is 30 min of weights 4 days a week good enough for blue sway ? And can DH do the same exercises with me ? It will be good to have company to keep me motivated. What should the husbands exercise be like on blue sway ?

Yes it's perfect!!!

Weight training can be good for DH but he does need to take some care not to gain or lose more than a few lbs as that may affect testosterone negatively.

He also needs to take care to not get his "boys" too hot while he's exercising - no tight fitting jocks and he should stay out of hot tubs and steam saunas afterwards!

And how about 30min in the morning and 30min in the evening of same day ?
I am trying to avoid excersise on weekdays for fear of getting insomnia so i can do two 30 min sessions on sat/sun

It is ok (for BLUE, not for pink), but less good than spacing it out a bit more.

Allowing the muscles to rest and repair is an important part of the blue sway. It is not "exercising 4 times in a week" that matters, it's exercising the right way to build muscle and 4 workouts in 2 days is not going to be best.

Would rather see you do just the 30 min. on weekends and nothing during the week than 4x in 2 days. :)

Bluebooties I started doing weights last year as a practice - I went in giving it too much and overdid it. Gained no real muscle and burned out to the point I stopped doing them.
I started again 8 weeks ago and this time I decided to do what I could and push myself a little further (maybe 10 mins more) and I have gained lots of muscle doing 30 mins weights every other day with a 40 min brisk walk every day inbetween.
It's so much more sustainable :)

Thanks atomic and true blue
I actually did my first day of blue diet ( and i do not like avocados :worry:) and 30min of weights yesterday and i think i can do 4 separate days a week. I like the idea of every other day. That would be nice to give muscles a break

I have a question on exercise please :)

I have one DD aged 4 and would like to TTC another daughter later in year

My question is with exercise as I am a dancing teacher I teach dancing 6 days a week. Does this count as Cardio? Its very on an off in moderation depending on what we are doing in the lesson, sometimes its just standing there and sometimes its moving whole half hour and sweating. I teach usually 4-5 hours in a row without a break

Yet I am also overweight have always been so not sure my body counts this as exercise?

Recently I have been walking 6 nights a week for 40 minutes on the teadmill which concerns me as is that only counted as 40 minutes or does my dancing teaching count also and therefore put me over the hour?

When I conceived DD I was at my heaviest at that stage in life was about to start dieting but was doing lots of teaching and no additional exercise, do I just go with that again? or stick with my nightly treadmill too?

I am again at my new heaviest point but trying to lose weight through additional treadmill at moment not losing (4 weeks later) so thinking Im actually building muscle?

Yes, it absolutely does count as exercise BUT what we find is that we get best results with at least one round of exercise lasting 60 min. straight if at all possible. But that having been said given that you got your daughter just doing the dancing, I can understand if you would prefer to just do what you're doing! That is a lot of work to have a child, work 6 days a week and exercise on top of that. While I can't say with 100% because I don't see what you're doing, I think you are absolutely fine to continue exactly what you are doing right now.

If you are losing at least a little weight on a lower protein diet, you literally cannot be adding muscle. It's difficult for women to add muscle, it takes a lot of food and weight gain or at the least, holding steady to build muscle.

WHat are you doing on diet?? WE have a couple optional diets that may help you lose some weight (our standard sway diet may make you gain it)

Hi, Im new. Hubby decided last week he was ready to try for #3-a girl sway. Im 5'4", 117 pounds and all lean muscle. We have 2 boys-ages 3 and 5. I have always worked out for as long as I can rember. I also just got certified and applied to be a group fitness instructor. After DS2 i got into cycling and triathlons. I cant not work out so for my girl sway im thinkng of doing intense cardio. With kids activities this summer i havent worked out as much as usual but still do. Ive started the LE diet, which is such a change since i eat high protien and healthy. In 1.5 weeks i get my IUD removed and in 2 weeks one child starts kindergarten and the other will be in mothers day out 2 days a week. Im thinking i could start training for a half marathon and extend some of my cycling feom 20 miles to 30. But if i get the group exercise insteuctor job ill have to prob. Do some strength teaining and am worried about what to do. I will def. Go down in weights and up my cardio along with the diet and try to lose weight/muscle. I havent lookes at supplements and timing methods but will also try whatever foe the strongest sways there also to offset the workouts.

You literally cannot be adding muscle or swaying blue at that level of exercise unless you were eating like 5000 cals a day. It is fine for you to continue doing your job as long as you're on LE Diet and doing cardio every day. :)

Haven't managed to read the whole thread but have a question atomic, I'm not currently ttc but am starting to prepare myself to, we have 3 boys and will be trying to sway pink. I am wanting to lose a bit of weight and tone up a bit but am reading that isn't progressive to swaying pink so my question is, how long after working my butt off should I leave it before ttc so my testosterone levels have dropped? Thanks ��

If you're losing weight it's unlikely that you'll be gaining muscle even with a bit of toning exercise and as long as you're getting up to 60 min a day 6-7 days a week, the toning is fine (unless you're gianing weight and eating tons of protein and cals)

I'm only managing 30mins at this stage and not sure I could commit to 60mins so I should cut exercise completely right but how long before trying should I? (Could be 12-18months until we start trying)
Thanks :)

12-18 months before you start trying, it is irrelevant and doing exercise now is good for overall health. I'd continue with that and see where you are closer to attempt.

Boy moms tend to be planners. Overplanners. It's very unlikely what you are doing 18 months ahead of time is really going to matter much so please just stick with what you enjoy.

For anyone reading: I have been lifting heavy weights for 3+ years and am generally stronger than the average woman. I was lifting 4x a week at 30-45 minutes each session when I conceived my daughter.

However, during this time (as it was summer), I was biking a minimum of 60 minutes of intense cycling a week, often 120 minutes of cycling, and also playing wallyball or volleyball for 2-4 hours a week. I was, looking back (since I tracked), exercising 300 or more minutes a week, all on top of minimal calorie intake (sometimes as low as... nothing a day; average of 800-1500 calories otherwise, not including calories burned). Note in all of this that I was struggling with a relapse of my eating disorder. I also only ate, generally, one meal a day (at night), so blood sugar I'm sure was at play.

So, just adding that lifting weights didn't stop me from having a girl, but I had also been doing excessive cardio and eating very minimally!

I agree that weight alone cannot "make boys" but diet and exercise work in concert, along with a healthy dose of luck!!!

at LEAST 20% of our boy sways make opposites, and at least 25% of pink sways do. I don't want anyone to look too strongly at one tactic because you very easily may have done everything "right" but still gotten an opposite.

if swaying worked 100% of the time, the clever old wives would have figured it out a long time ago.

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Originally Posted by atomic sagebrush

I agree that weight alone cannot "make boys" but diet and exercise work in concert, along with a healthy dose of luck!!!

at LEAST 20% of our boy sways make opposites, and at least 25% of pink sways do. I don't want anyone to look too strongly at one tactic because you very easily may have done everything "right" but still gotten an opposite.

if swaying worked 100% of the time, the clever old wives would have figured it out a long time ago.

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I agree -- I'm just saying that I think everything I did really pointed to a girl sway (that I didn't even realize I was doing!). SO much exercise -- I forgot to add on the hour of mowing the lawn I was doing once a week, too, and my 1-2 mile walks a day... ALL on top of all of that!

TTC blue will actually be a break for me, I'm thinking, haha. I get to eat and work out less? How will I ever deal?!