Hey guys, Joe here. For those that dont know me I am a bodybuilder and a personal trainer and a Survivor. Bodybuilding has literally saved my life in dealing with my abuse and not acting out as badly. Its cruical we all engage in some form of exercise daily and eat a well balanced diet that includes healthy fats like natural peanut butter, fish oil, flax seed oil, olive oil etc. Doing some light to moderate weight training 3 days a week and 30-40 minutes of cardio vascular work 4-5 days a week will be ideal in enhancing recovery. If anyone is interested in me writting a personalized plan, I do online personal training so shoot me a PM. Later guys

Great suggestions joe!

Thaks man! if it wasnt for bodybuilding id be dead!

Yes

I have found that taking vitamin B complex supplements daily is very important if you are in recovery. The nervous system has to actually reprogram parts of itself and these vitamins are essential to it.

Allen

And of course (I write this as I do bike/ leg exercises at thegym)
We gain self-esteem by doing esteemable things!

yup and last night when I deadlifted 565 pounds I felt a sense of power and pride that has been missing lately!

I'm just starting to realize the importance of diet and physical health today--been going to counseling for over two years now, weekly during the last year. However, I don't even understand how to begin to start or where when it comes to exercise, with eating I've made the lifestyle change to a 95% vegetarian diet and I feel better because of it. Where should I start with exercise and how do you all get motivated?

I also am wondering about this vitamin B comment so I'll do some research on that and see if it'd help me too.

Hi AB1990
Start with a good 3 mile walk in the morning, and build it up as you get stronger. Depending on size and weight you can build up to a gentle jog and once you feel good with that, well extend the distance.
Vit. B is always a good one, good for the heart. Remember to drink and keep hydrated.
Sorry freshwound didn't mean to blow in here, shows what happens if you don't read the whole post.

Enjoy
Martin

lol its ok...I believe weight training builds self-esteem better then anything else. cardio will get those endorphins pumping and will burn off stress and depression. I think eating 6 times per day with a portion of protein and carbs and healthy fats with each. Try natural peanut butter or sunflower seed butter. Not sure what non vegetarian foods you eat? try eggs and egg whites, maybe some greek yogurt, fat free cottage cheese, fruits, vegetables, black bean burgers, whey protein, eziekiel bread, etc. I would weight train 3 x a week doing legs on monday like this:

1-leg extensions 4 sets x 10
2-leg press 4 sets x 10
3-laying leg curls 4 sets x 10
4-calf raises 4 sets x 10

wednesday
1-incline dumbbell presses 4 sets x 10
2-machine bench press 4 sets x 10
3-dumbbell flyes 2 sets x 10
4-machine shoulder press 3 sets x 10
5-dumbbell laterals 3 sets x 10
6-bent over dumbbell laterals 3 sets x 10
7-tricep pressdowns 3 sets x 10
8-one arm dumbbell kickbacks 2 set x 10

friday-back and biceps

1-machine pulldowns 3 sets x 10
2-one arm dumbbell rows 3 sets x 10
3-machine cable rows 3 sets x 10
4-dumbbell pullovers 2 sets x 10
5-barbell curls 3 set x 10
6-cable curls 2 sets x 10
7-two arm dumbbell hammer curls 2 sets x 10

abs you can do twice a week
crunches 4 sets x 20
leg raises 4 sets x 15

cardio 5 days a week 30 minutes..change up the intenisty and what machine you use. Hope this info helps!

I was wondering about this specifically. With flashbacks and generally high stress levels are there physical issues? I've found myself craving the vitamin waters with B vitamins and potassium.