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Well Trained Bodies (Diet & exercise) - Oct. 2017


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#151 wintermom

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Posted 25 October 2017 - 01:14 PM

I am not loving *our warm fall this year. It was in triple digits for the last two days and windy. Plus, I didn't sleep well last night because AC kept turning off, so today I am absolutely exhausted. Didn't do anything all day. Hmm... I did ran two loads of laundry,  drove DD to college and then back, napped, and ate probably two days worth of calories. I hope tomorrow is a better day.

 

My "warm" fall is completely different than your "warm" fall. Warm to me is above freezing (0 degrees Celcius). Your "warm" is my summer-time burning.   :laugh:


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#152 OlgaLA

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Posted 25 October 2017 - 02:09 PM

My "warm" fall is completely different than your "warm" fall. Warm to me is above freezing (0 degrees Celcius). Your "warm" is my summer-time burning.   :laugh:

 

Just above O C is our all time low :) And yesterday it was 40C, so yeah, different. Still, I don't remember it being this hot in October.

 

I was sore until Monday from teaching Friday.

 

It occurred to me maybe I should stop waiting to feel better. I've kept on with hope that I'd just feel back to normal but maybe that is not coming. Maybe I need to start with how I'm doing now being my new normal. That has been depressing concept but I'm trying to embrace it now. So, I decided I'd try for 10 minutes low intensity strength work every other day and see how I do (trying to work at a level that doesn't knock me down afterwards because if I push too hard I'm out for a day or two). For walking I'm just aiming to get out the door, that is it, no time or distance. 

 

I'm trying to keep up some here but I'm selfishly finding that hard.

 

I did 10 minutes bodyweight intervals this morning, modified to what I could do. Fingers crossed and all that.

 

Hugs. Since it started rather abruptly, I would still look for the cause. I used to need a full day of rest after an average workout, and it did get better after a while, but I was in a bad shape then. You are not. So it looks like your body is using the energy to deal with something and maybe taking it all for a workout is not the best thing. Of course, you can and probably should move a bit, but I wouldn't push too much.

 

 

I do feel better today, so I started the morning cleaning my range hood. Apparently, it stopped letting the oils through completely, so everything is on the hood and surrounding cabinets. Does it count as a workout?

 

Will go fence tonight, although I am not sure if there will be a lot of people as our coach is traveling.


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#153 Laurie4b

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Posted 25 October 2017 - 07:08 PM

Zumba day. 

 

That is all. :)


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#154 FaithManor

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Posted 25 October 2017 - 07:42 PM

Workout went okay. I am sore again, but oh well. Will be back at it tomorrow. My PT says that the soft tissue injuries from the car accident are so permanent that I will probably never be able to exercise without a decent amount of pain so it is time to accept it, and keep going.

I had a nice lunch with friends, supportive friends. It was very relaxing. We each bought three different kinds of salad, and then shared around. They know about my gf issues so were careful.
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#155 Laurie4b

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Posted 25 October 2017 - 07:48 PM

Workout went okay. I am sore again, but oh well. Will be back at it tomorrow. My PT says that the soft tissue injuries from the car accident are so permanent that I will probably never be able to exercise without a decent amount of pain so it is time to accept it, and keep going.

I had a nice lunch with friends, supportive friends. It was very relaxing. We each bought three different kinds of salad, and then shared around. They know about my gf issues so were careful.

 

I'm so sorry to hear about your soft tissue injuries. That stinks. 

 

Glad that you have supportive friends. That is so important. 


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#156 wintermom

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Posted 25 October 2017 - 09:39 PM

Dh and I played some doubles tennis tonight with friends. It was cold. My hands were getting numb after 1.5 hours and I couldn't grip the racket well by the end. I think the outdoor tennis season may soon be over, sadly. 

 

 

I went to the gastro specialist yesterday, and he put me on a low FODMAP diet to try and reduce gut pain. Some of my favourite foods need to be limited. Luckily the foods I'm allergic to are on the "limit" list, or I wouldn't have much to eat. It's going to take some thinking and shopping to get my new menu up and running. 



#157 Laurie4b

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Posted 26 October 2017 - 10:16 PM

Dh and I played some doubles tennis tonight with friends. It was cold. My hands were getting numb after 1.5 hours and I couldn't grip the racket well by the end. I think the outdoor tennis season may soon be over, sadly. 

 

 

I went to the gastro specialist yesterday, and he put me on a low FODMAP diet to try and reduce gut pain. Some of my favourite foods need to be limited. Luckily the foods I'm allergic to are on the "limit" list, or I wouldn't have much to eat. It's going to take some thinking and shopping to get my new menu up and running. 

Best of luck with the low FODMAP. It's a pain. I was on it for several months after I got food-poisoning and and got reactive IBS. It did help. I was gradually able to add back in all foods as my gut healed. When you first look at it, you think, "Holy cow! What can I still eat." 

 

Take probiotics with it. I do think it changed my gut bacteria and I've just now recovered from that. 


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#158 Laurie4b

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Posted 26 October 2017 - 10:20 PM

I barely made my 60 min outside before dark, but I did. It was chilly for the first time, too--wore and hat and a jacket and kind of wished I had worn gloves. Am still doing the 30 min of embedded jogging. 

 

I was scheduled to do a whole body workout today as well, but when I got home, I was just zonked. I pushed through and did deadlifts---not as many reps as I had wanted, but a reasonable amount. Nothing else though. 

 

Tomorrow I will spend the morning at work and the rest of the day in the car traveling, so I doubt I will have any chance at all to exercise. 

 

Saturday I will be visiting my dad. The weather should be good for a walk/run. I hope, hope, hope to get in strength training, too. Gotta at least do my upper body. 


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#159 soror

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Posted 27 October 2017 - 05:28 AM

Dh and I played some doubles tennis tonight with friends. It was cold. My hands were getting numb after 1.5 hours and I couldn't grip the racket well by the end. I think the outdoor tennis season may soon be over, sadly. 

 

 

I went to the gastro specialist yesterday, and he put me on a low FODMAP diet to try and reduce gut pain. Some of my favourite foods need to be limited. Luckily the foods I'm allergic to are on the "limit" list, or I wouldn't have much to eat. It's going to take some thinking and shopping to get my new menu up and running. 

Best wishes, restrictive diets stink, I hope this one is helpful.


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#160 wintermom

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Posted 27 October 2017 - 07:04 AM

Best of luck with the low FODMAP. It's a pain. I was on it for several months after I got food-poisoning and and got reactive IBS. It did help. I was gradually able to add back in all foods as my gut healed. When you first look at it, you think, "Holy cow! What can I still eat." 

 

Take probiotics with it. I do think it changed my gut bacteria and I've just now recovered from that. 

 

Exactly!  I wasn't eating much wheat all summer, but to be told to go completely wheat-free was shocking. Plus dairy-free is particularly tough. I love my latte and yogurt in the morning. 

 

What kind of probiotics did you take, and where does one find them? 

 

I'll be doing some exploratory grocery shopping today to try and find some foods I can eat. I had a little "pitty party" last night where I ate a ton of microwave popcorn and maple syrup. 



#161 lynn

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Posted 27 October 2017 - 07:43 AM

Yesterday was my day off work so I had time for a more intense workout on beach body. Today I go in at 9 so I did a fit extreme workout this morning.
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#162 Laurie4b

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Posted 27 October 2017 - 10:59 AM

Exactly!  I wasn't eating much wheat all summer, but to be told to go completely wheat-free was shocking. Plus dairy-free is particularly tough. I love my latte and yogurt in the morning. 

 

What kind of probiotics did you take, and where does one find them? 

 

I'll be doing some exploratory grocery shopping today to try and find some foods I can eat. I had a little "pitty party" last night where I ate a ton of microwave popcorn and maple syrup. 

 

I don't remember which probiotic because now I am back to yogurt and kefir.  (Actually, one was Jarrow's Saccharomyces Boulardi, which is a probiotic yeast. I don't recall which probiotic bacterial supplement I got. The store had a few that had been recommend on WTM and I got the one on sale!)

 

In the US, they are in grocery stores that sell organic foods, usually in the refrigerated section. They are fairly expensive. I would ask in the organic food store for someone to explain the differences. There have been some threads on WTM about probiotics. I recall getting one that Jean in Newcastle recommended if you can find that thread. 

 

Get yourself some alternative dairy like almond milk for coffee or coconut milk yogurt (especially if you can find one with live cultures). You need more almond milk than regular milk in coffee, but it's something. Almond milk is sold in regular grocery stores here. It's usually boxed in the dry section. Coconut milk yogurt is sold in organic grocery stores. Gulp hard before you look at the price!  

 

You will be pleasantly surprised how many gluten free crackers there are that are really good!  I can't recommend any gluten free bread though! I did eat corn tortillas. 


Edited by Laurie4b, 27 October 2017 - 11:23 AM.

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#163 wintermom

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Posted 27 October 2017 - 09:14 PM

I'm feeling so much better after doing some grocery shopping, and seeing that there are foods I can eat and enjoy. ;)  I even found a full-fat lactose-free probiotic yogurt. I hope it tastes alright. I also noticed that half & half is on the "can eat" list, so I'm going to have my coffee with this and forget about any fake-milk. I KNOW that cream tastes good.  :laugh:  I didn't notice marshmellos on the "can't eat" list, so ds and I just made Rice Krispie squares! Yum!

 

Dh and I played doubles tennis this evening. I was expecting to freeze, but was pleasantly surprised. It wasn't too bad, and I wore my fleece-lined skiing tights. They are so cozy!


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#164 OlgaLA

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Posted 28 October 2017 - 11:41 AM

We are having a Halloween party today, so I spent the last two days getting ready. So, no fencing at all. Apparently, housework consumes more calories, as I am down a couple of pounds, even with stealing some of those Halloween candies.

 

In my down time between tasks I did a few strength/conditioning exercises, some including free weights I had lying around. So yesterday my arms were a bit shaky, today my shoulders don't want to move at all. After normal fencing I don't usually have muscle pain, so I have a question for those who do weightlifting - do you constantly have that muscle pain? or how often on average? I am just trying to figure out the balance between those exercises being effective and not hindering my ability to fence. 


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#165 Laurie4b

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Posted 28 October 2017 - 05:14 PM

We are having a Halloween party today, so I spent the last two days getting ready. So, no fencing at all. Apparently, housework consumes more calories, as I am down a couple of pounds, even with stealing some of those Halloween candies.

 

In my down time between tasks I did a few strength/conditioning exercises, some including free weights I had lying around. So yesterday my arms were a bit shaky, today my shoulders don't want to move at all. After normal fencing I don't usually have muscle pain, so I have a question for those who do weightlifting - do you constantly have that muscle pain? or how often on average? I am just trying to figure out the balance between those exercises being effective and not hindering my ability to fence. 

 

Yay to housework for the weightloss win despite candy temptations!

 

Muscle pain is rare. for me. It is apparently more likely in the beginning.

 

Are you sure it's muscle instead of the joint?

 

If it's muscle, do some low key movement today and tomorrow until it's better.

 

If it's in the joint, something is wrong. Either your joint can't take that movement or you may have done something with regard to form.

 

What exercises were you doing with how much weight? 


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#166 Laurie4b

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Posted 28 October 2017 - 05:15 PM

I am visiting my dad. DId my 30 min embedded jogging in 75 min walk. Also in the first 15 min I went to a nearby playground and did some inverted rows from some bars and did some incline push-ups on an unstable surface. A little girl asked, "Why are you doing a pattern? First you're here then you're there then you're back here." So yeah, I did 3 sets of each alternating exercises! 


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#167 OlgaLA

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Posted 29 October 2017 - 01:55 AM

Thanks, Laurie! Yes, it is most definitely muscle pain. Unfortunately, as of last year I can tell the difference in pain caused by pinched nerves, joints, and tendons. It was a new workout for me, so it's not surprising that muscles hurt, but the truth is I don't remember doing exercises that caused pain afterwards for any length of time. I am just not sure how long it will take to get to the point where doing the same exercise same number of times will not result in muscle pain. You give me hope :)

I survived our Halloween party. First part of the day included a lot of sprinting up and down the stairs, and the second quite a bit of kid chasing. If life is fair, I will be down another couple pounds tomorrow, but it may decide that wine, cheese, and a cake was rewarding enough.

#168 wintermom

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Posted 29 October 2017 - 10:17 AM

Tennis last night was fun. It was my indoor competitive doubles league. We played another very strong team, and had some great hard hitting rallies. I played against some of these people about 4 years ago and was crushed back then. It's really nice to see my improvement by playing them now. There is definitely the possibility for more progress over the next 20 years!  :laugh: 


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#169 wintermom

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Posted 29 October 2017 - 02:22 PM

In my down time between tasks I did a few strength/conditioning exercises, some including free weights I had lying around. So yesterday my arms were a bit shaky, today my shoulders don't want to move at all. After normal fencing I don't usually have muscle pain, so I have a question for those who do weightlifting - do you constantly have that muscle pain? or how often on average? I am just trying to figure out the balance between those exercises being effective and not hindering my ability to fence. 

 

I'm assuming you did over-head exercises or straight arm lifts with those free weights, if your shoulders were engaged. I'm very careful about those movements, as I have some prior shoulder issues. I still need to strengthen the muscles around the shoulder joint, but in a very gentle and gradual way. There are a lot of small muscles around three bones in the shoulder with a very large possible range of motion, so it's quite a vulnerable area. 

 

In the future, limit the exercises where you arms go over your head, and build up weight very gradually.  Bicep and tricep curls should be totally fine, as there is very little strain on the shoulder. 


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#170 soror

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Posted 29 October 2017 - 05:06 PM

Had to rest all day Thursday, I guess I tried to do too much Wed. 

 

Did a few basic bodyweight exercises, only 1 set though.

 

Going to the dr. tomorrow to see if he has any answers for me.


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#171 solascriptura

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Posted 29 October 2017 - 06:44 PM

We are having a Halloween party today, so I spent the last two days getting ready. So, no fencing at all. Apparently, housework consumes more calories, as I am down a couple of pounds, even with stealing some of those Halloween candies.

In my down time between tasks I did a few strength/conditioning exercises, some including free weights I had lying around. So yesterday my arms were a bit shaky, today my shoulders don't want to move at all. After normal fencing I don't usually have muscle pain, so I have a question for those who do weightlifting - do you constantly have that muscle pain? or how often on average? I am just trying to figure out the balance between those exercises being effective and not hindering my ability to fence.


I’m sorry if you already answered this... are you describing actual pain or severe muscle soreness. I still can get quite a bit sore, but it’s not pain.
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#172 wintermom

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Posted 29 October 2017 - 08:08 PM

It rained all day today, so I just sat at home and worked on my chemistry course material.  I felt like a lump on a log, so after supper ds 13 and I went to work-out at the gym. I ran on the treadmill for 30 min, then did some upper-body weights and core work. I feel a lot less lump-like now!  :hurray:   


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#173 Laurie4b

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Posted 29 October 2017 - 09:21 PM

Thanks, Laurie! Yes, it is most definitely muscle pain. Unfortunately, as of last year I can tell the difference in pain caused by pinched nerves, joints, and tendons. It was a new workout for me, so it's not surprising that muscles hurt, but the truth is I don't remember doing exercises that caused pain afterwards for any length of time. I am just not sure how long it will take to get to the point where doing the same exercise same number of times will not result in muscle pain. You give me hope :)

I survived our Halloween party. First part of the day included a lot of sprinting up and down the stairs, and the second quite a bit of kid chasing. If life is fair, I will be down another couple pounds tomorrow, but it may decide that wine, cheese, and a cake was rewarding enough.

 

I think you'll be good then. I get DOMS every once in a while and it can take 3 days or so before I don't feel it. I generally get it in my quads when I get it though, so I'm not worried about any joint issues and just walk as best I can! 

 

Stuff like foam rolling hurts like a #($*)(& but if you can stand it, it does help. (I generally try and wimp out!) I tend to just do easy walking or light jogging or even work the opposing muscle group until my muscles get over it! 

 

The good news is that those muscles now have to strengthen and rebuild. It doesn't have to hurt to happen, but I am pretty darn sure that when it hurts, I've torn things up a bit and it's gotta be repaired! 

 

A cool factoid: researchers have fairly recently found that it is the muscles (not the brain) that send out the signals for the body to start on autophagy. My lay person's word for it is calling out the clean up crew. The cool thing is that the clean up crew doesn't just work in the muscles you're rebuilding, it goes to work all over your body. A cell not looking quite right that might be precancerous? Chomp chomp. Muck in your brain? Chomp. chomp. This is especially encouraging to me as a cancer survivor and also as someone with a family history of Alzheimer's. So even when I get DOMS, I don't really mind. 


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#174 OlgaLA

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Posted 29 October 2017 - 09:35 PM

I’m sorry if you already answered this... are you describing actual pain or severe muscle soreness. I still can get quite a bit sore, but it’s not pain.
 

 

Sorry, English is my second language, and when I am tired half of my vocab goes out of window. I had a feeling that pain wasn't quite the right word, but couldn't remember the other one. That was muscle soreness. And it wasn't even too bad, compared to my thighs when I do the full set of 55 jump squats that the coach requires the younger students do. That hurts on the second day. This time it was my shoulders saying they were lazy. I don't even know how to describe it other that they didn't want to move, although they could with some discomfort.

 

Anyway, my problem was mostly that because I want to fence almost daily, I often think that I shouldn't do anything that may leave me sore the next day, but at the same time I want my upper body to become stronger. When I google how much I should do an exercise, it is usually answered from the point of view of growing muscle. I don't care if my muscles grow or not, as long as they do what I want them to do. If I do the exercises not to the point of soreness, how much effect will it have on my strength? Honestly, I kind of feel stupid asking this, but I never thought about this before, and google skills are failing me.

 

Today, as I predicted was a coach potato day. Can't do much more than type. Feeling super grateful for leftovers.



#175 wintermom

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Posted 30 October 2017 - 07:46 AM

Anyway, my problem was mostly that because I want to fence almost daily, I often think that I shouldn't do anything that may leave me sore the next day, but at the same time I want my upper body to become stronger. When I google how much I should do an exercise, it is usually answered from the point of view of growing muscle. I don't care if my muscles grow or not, as long as they do what I want them to do. If I do the exercises not to the point of soreness, how much effect will it have on my strength? Honestly, I kind of feel stupid asking this, but I never thought about this before, and google skills are failing me.

 

Today, as I predicted was a coach potato day. Can't do much more than type. Feeling super grateful for leftovers.

 

That's awesome you want to and have the opportunity to fence daily!  You could make up your weekly exercise schedule based on your fencing program. Work the weight training around it, so that you give yourself more recovery time after upper-body weights. Vary the intensity of your "cross-training exercises" (non-fencing stuff) so that you don't have intense fencing work-outs the same time as intense cross-training. 

 

First and foremost: listen to your body and learn how you react and recover. Build up strength and endurance gradually and progressively.

 

All the best!! It's really interesting hearing about your fencing journey and adventures!


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#176 solascriptura

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Posted 30 October 2017 - 07:52 AM

I usually post my regular workouts (kettlebell interval and HIIT) but I have something else to share today. This past weekend, I went to the gym and saw that there was a sub teacher for the HIIT class. I don’t like her class/teaching style so in order to get something in, i decided to run on the treadmill for two miles. I haven’t run in about a year and I actually dislike running quite a bit. While the I finished the two miles in 20 minutes easily, I was pleased to feel muscle soreness the next day in my core. I’m going to try to add a few runs each week. So, try changing things up once in a while. Each varied activity works different muscles and will challenge you in different ways. I’m hoping the jogging may reduce my middle a bit.
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#177 OlgaLA

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Posted 31 October 2017 - 01:19 AM

I felt fine today, but the class was small, either because the coach is traveling or because everybody is getting ready for Halloween, Anyway, I had to pretty much skip the breaks between the bouts to catch all those teens before they escaped. I managed my 6 bouts in 45 minutes instead of the usual 60. I also had to fence a couple of teen boys, as the girls were in short supply. Luckily, both were skilled enough not to bulldoze over me, so it was fun, as boys tend to move much more. Good for cardio endurance, too. Anyway, since the class was short and my kids for some reason want to go trick-or-treating tomorrow instead of fencing, I decided to add some upper body training tonight. I didn't push it quite to the level I did last time, so should be fine tomorrow.

 

I also found and started reading a book on strength training. My inner geek is in heaven :)


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#178 wintermom

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Posted 31 October 2017 - 12:40 PM

I just dragged myself to the gym to run for 30 min on the treadmill. Not pretty, exciting or even that fun, but I did it! My daily goal is 30 min of exercise at a "good intensity." (More than a walk) 


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#179 FaithManor

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Posted 31 October 2017 - 01:12 PM

Two miles rowing yesterday, and today I did two miles plus an extra 50 meters in one minute less than yesterday or last week. So I guess I should be happy with the small victory of endurance and efficiency.

 

I worked out with a new weight machine today, and it is going to work the exact arm muscle that I've been wanting to improve. It is also likely to mean that tomorrow I have no ability to raise my arms, LOL.

 

Down three lbs. more. Would like to be further along, but trying to be upbeat with small advances so as not to burn out.

 

Having lunch tomorrow with someone I haven't seen in a very long time. I have already planned out my order in advance so as not to mess up. Small caesar salad with grilled chicken, water, and coffee. Friend is a big eater and will want me to join, but I will be standing tough. I'll ask them to not bring my salad until her entree is done so we eat at the same time. I am actually not looking forward to the meeting. I have been trying not to be around people who have not been close during this time with the nightmare my father figure put me through because I don't want to field the, "What's new? How's your folks? Wow, your face has aged are you under a lot of stress?" and all that jazz. I should have absolutely said NO, but on the other hand, she has become isolated since her husband left her, and her adult kids all went away to college so I know she needs this even if I don't. I am working on my responses ahead of time so I don't inadvertently say something that will give way to more inquiries.

 

I have some brie and GF crackers for my Halloween snack tonight. Everyone else has donuts, cider, and popcorn for the evening.

 

I have to say that I am finding tht it does help me mentally to do more advance planning like this. What am I going to eat at a particular restaurant, or what would be an okay snack for the holiday so I don't feel so deprived, or if I can't get to the gym, what can I do at home to make up for? That last one, the current thing is stretching exercises and jumping jacks with a few squats. Not exactly the workout that rowing and weight machines are, but on the other hand at least it is movement and calorie burning.

 

Proactive. I guess that is my thing this week. Be more proactive instead of letting life smack me and interrupt getting healthier.


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#180 OlgaLA

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Posted 31 October 2017 - 01:39 PM

A cool factoid: researchers have fairly recently found that it is the muscles (not the brain) that send out the signals for the body to start on autophagy. My lay person's word for it is calling out the clean up crew. The cool thing is that the clean up crew doesn't just work in the muscles you're rebuilding, it goes to work all over your body. A cell not looking quite right that might be precancerous? Chomp chomp. Muck in your brain? Chomp. chomp. This is especially encouraging to me as a cancer survivor and also as someone with a family history of Alzheimer's. So even when I get DOMS, I don't really mind. 

 

We posted at about the same time, so missed it until today. This is really cool. I also have a family history with Alzheimer, so another bit of prevention sounds great. I do prefer soreness in my quads though, abs are cool, too, but arms and shoulders are not fun.

 

That's awesome you want to and have the opportunity to fence daily!  You could make up your weekly exercise schedule based on your fencing program. Work the weight training around it, so that you give yourself more recovery time after upper-body weights. Vary the intensity of your "cross-training exercises" (non-fencing stuff) so that you don't have intense fencing work-outs the same time as intense cross-training. 

 

First and foremost: listen to your body and learn how you react and recover. Build up strength and endurance gradually and progressively.

 

All the best!! It's really interesting hearing about your fencing journey and adventures!

 I am actually listening to my body, and although I sometimes feel like I overbaby myself, I think it's worth it.  I don't recover as fast as 16 year old anymore, so I prefer less trauma, even if it means less training.

 

Since I can't go to the club today, I decided to do some footwork at home. Planned for 30 minutes, was absolutely exhausted at 25, so finished it off with some floor exercises. I need to include this in my daily routine.


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#181 soror

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Posted 31 October 2017 - 07:33 PM

Dr. appt done, we're doing various tests.

 

5 min bodyweight exercises. Got hot and nearly puked. 

 

At this point, I don't know what's going on so I'm not sure if I should or shouldn't exercise. 

 

 

 



#182 beckyjo

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Posted 31 October 2017 - 07:51 PM

I'm still here. I completed 9 sessions of lifting weights (well, only 2 of those had actual weights). I completed 4 cardio sessions. My diet was good this month - I've found any little overage on calories or carbs will affect my weight loss. However, because I tracked well and followed my menu plan, I lost 6 pounds this month. I seem to have found the sweet spot for my body so I'm pretty happy. 


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#183 Laurie4b

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Posted 31 October 2017 - 09:05 PM

Dr. appt done, we're doing various tests.

 

5 min bodyweight exercises. Got hot and nearly puked. 

 

At this point, I don't know what's going on so I'm not sure if I should or shouldn't exercise. 

 

I'm so sorry that you're going through this. That really stinks. 



#184 Laurie4b

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Posted 31 October 2017 - 09:11 PM

Two miles rowing yesterday, and today I did two miles plus an extra 50 meters in one minute less than yesterday or last week. So I guess I should be happy with the small victory of endurance and efficiency.

 

I worked out with a new weight machine today, and it is going to work the exact arm muscle that I've been wanting to improve. It is also likely to mean that tomorrow I have no ability to raise my arms, LOL.

 

Down three lbs. more. Would like to be further along, but trying to be upbeat with small advances so as not to burn out.

 

Having lunch tomorrow with someone I haven't seen in a very long time. I have already planned out my order in advance so as not to mess up. Small caesar salad with grilled chicken, water, and coffee. Friend is a big eater and will want me to join, but I will be standing tough. I'll ask them to not bring my salad until her entree is done so we eat at the same time. I am actually not looking forward to the meeting. I have been trying not to be around people who have not been close during this time with the nightmare my father figure put me through because I don't want to field the, "What's new? How's your folks? Wow, your face has aged are you under a lot of stress?" and all that jazz. I should have absolutely said NO, but on the other hand, she has become isolated since her husband left her, and her adult kids all went away to college so I know she needs this even if I don't. I am working on my responses ahead of time so I don't inadvertently say something that will give way to more inquiries.

 

I have some brie and GF crackers for my Halloween snack tonight. Everyone else has donuts, cider, and popcorn for the evening.

 

I have to say that I am finding tht it does help me mentally to do more advance planning like this. What am I going to eat at a particular restaurant, or what would be an okay snack for the holiday so I don't feel so deprived, or if I can't get to the gym, what can I do at home to make up for? That last one, the current thing is stretching exercises and jumping jacks with a few squats. Not exactly the workout that rowing and weight machines are, but on the other hand at least it is movement and calorie burning.

 

Proactive. I guess that is my thing this week. Be more proactive instead of letting life smack me and interrupt getting healthier.

 

For me, without planning, I'm a goner in terms of my exercise. I actually sit down on Sunday, look at the weather report (because I prefer outdoor cardio) and block out what exercise I am going to do which day. I don't always make it but I usually get about 80% or more, so I consider that good. Without the planning it would be totally hit or miss. 

 

Same with eating. Like you, when I am eating at a restaurant that has an online menu and nutrition, I look stuff up and plan what I am going to have. 

 

Good luck with your lunch tomorrow. It's kind to do it for your friend but I hope that she doesn't ask the triggering questions and that if she does, that your answer will be enough to redirect things. 


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#185 Laurie4b

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Posted 31 October 2017 - 09:40 PM

I'm still here. I completed 9 sessions of lifting weights (well, only 2 of those had actual weights). I completed 4 cardio sessions. My diet was good this month - I've found any little overage on calories or carbs will affect my weight loss. However, because I tracked well and followed my menu plan, I lost 6 pounds this month. I seem to have found the sweet spot for my body so I'm pretty happy. 

 

Go you!  :hurray:


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#186 Laurie4b

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Posted 31 October 2017 - 09:45 PM

I just dragged myself to the gym to run for 30 min on the treadmill. Not pretty, exciting or even that fun, but I did it! My daily goal is 30 min of exercise at a "good intensity." (More than a walk) 

 

Hey. Dragging works.  :laugh:  I pretty much drag myself into any weightlifting. I only enjoy it when I get a PB. It's just necessary. 

 

I am still being impacted by the house renovation and still haven't quite got the hang of the earlier and earlier sunset. Today, I couldn't find the dog's leash (used to be in a kitchen drawer that is no more and I can't remember where I put it) and that made me late for my walk/run. Never did find the leash. Borrowed one from the neighbor! I managed to get my 60 min in and had done my deadlifts first. 

 

Forced myself to do core and some push-ups. I couldn't easily get to the place where I do my rows cause of furniture all around and didnt feel like moving it, so I bailed. 

 

Did my flexibility. 


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