The Melissa Helms Workout



Exercise, Workout, Sweat!

The mere words make me want to run and hide under my bed. I will be the first to admit that working out is not my favorite thing to do. But I know that when I make the decision to exercise, I feel better, not just physically but mentally and emotionally.  It is true that “Exercise Does a Body Good”!

My workout and my body are different from the Professional Bodybuilders and Fitness Models that Quest has posted before, but this is what I do!

When I first started my weight loss journey I couldn’t do much, so I started walking. Not far but at least just around the block. As I continued to lose weight and be able to move more, I started to do more. I would go to the gym and walk at a faster pace on the treadmill or use the elliptical. In the two years since getting WLS a fitness routine has evolved that involves adding in some cardio throughout my normal day, and a two -day split which I do at home.

Read on for some secrets to burning extra calories during the day at work, and a routine you can do at home!


During the day:

I have a busy job as a Radiologic Technologist. It is a fast paced 9-10 hour day plus I sneak in bits of exercise by parking farther away and not using the elevator. It adds up! I also take a few 10-15 minute breaks in the middle of the day to walk the stairs. When I get home I walk my dog around the block. A bunch of small things throughout the day to keep me active and my heart pumping a little bit faster!


Structured Workout: 

When I WORKOUT I have a more structured routine. I do 30-40 minute cardio sessions on Monday, Wednesday and Friday. That is either walking / running or using an AirDyne Stationary bike. It has arm levers and a fan – the harder you pedal the more the wind resistance increases and the arm levers give an upper body workout at the same time. I love it!

I also love to do exercise videos. I own a ton of different kinds so I rotate through my collection and never get bored. I dance to the Wii, I box with a upright punching bag, and my goal is to become a runner so I have started running.

On Tuesday, Thursdays and some Saturdays I do weight training with my husband for 30-40 minutes.


Weight Routine:

* Chest fly with a crunch to each side 10 X using weights

* Chest press with a crunch 1o X using weights

* Abdominal twists with a weight 10  each side

* Leg lifts with an overhead weight 10 X each side

Then on to Push Ups and performing the plank with an arm row 10 X each side with weights.

Sometimes we use videos that incorporate weights and resistance bands or I do a step routine I got from a trainer.


Step Routine: 

* Step up and down 3 X for 30 seconds

* Step up and do a shoulder press with weights 10 X each side

* Step up and do arm raises with weights 10 X each side


Sundays, I REST!!