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Well trained Bodies - 3/12/17


Granny_Weatherwax
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I'm avoiding shoveling until it stops snowing. Ours isn't that plentiful or heavy - it's too cold to be heavy. 

 

I am going to ski on the snow tomorrow, though.  :hurray:

 

Tonight I made up my own work-out routine of running, dancing, kicking and hopping around the main level of the house to the music from my ds's musical theatre prodution Suessical. I also tried to do a few Taekwon-Do patterns that I haven't done in over 4 years. I mixed up all the movements, but it was pretty fun. I'm glad I retired from the sport, though, as some of the kicks and jumping kicks are not good for 50 year old bodies (or at least MY body). 

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I'm so bad at this!!!

 

 

Me too!

 

Last week was so busy and I just couldn't manage to plan and cook healthy meals by the end of it. By yesterday I was completely exhausted and didn't even try to eat healthy or exercise. Today we celebrated pi day with pizza and lemon meringue pie and warmed up from the blizzard with hot chocolate.

 

Tomorrow I need to get back on track. Lots of water and vegetables, no sugar, exercise.

 

It's so hard to be consistent! :-(

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Thanks for welcoming me! Greta ~ yes, people cheer at fencing competitions, but much less than on some others, maybe because usually there are very few spectators, at least on anything less than Olympiad level. As for skills, I am afraid I have none :) Fencing is heavily technique-dependent, especially for people like me, who are short and slow. Thus, my results.

 

I did my private lesson and free fencing yesterday, so that is good. The bad thing is that my point control is non-existent. That, and long explosive lunges. I know I need to do some plyometrics to improve there, but it is too intimidating as I like being able to climb stairs after workouts. Maybe I'll do some jumps a little later.

 

I also dropped a couple of pounds in the last two days, so now I am at the bottom of my usual "band" of weight. I wouldn't mind breaking through it, but it is not a priority. I think it was the result of practically not eating after fencing (which ends at 8-8:30 and we usually have dinner after, because kids and DH say they are starving and I eat just because it is family dinner time).

 

I hope everyone is having a wonderful day!

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Olga, I'm glad you mentioned plyometrics.  I had said awhile back that I was going to add this to my workouts, but I quickly forgot about it.  If you, or anyone, has some specific recommendations for what to do, how often to do it, etc. I would really love to hear it.

 

I'm worried about my bone density.  I was recently diagnosed with Vitamin D deficiency, and the worrisome part is that I'm pretty sure it was going on for at least 15 years before I got diagnosed!  That is such a long time that I'm concerned it could have impacted my bone health.  My doc gave me a prescription of really strong Vit D pills to get me back up into normal ranges, and now that I'm there he wants me to take calcium plus D supplements, which I am doing.  Since I'm caucasian and thin boned, he seemed quite concerned about my osteoporosis risk.  I've been lifting weights for nine months now, so I hope that's helping.  But from what I've read, adding some plyometric work would really help as well.  Given my history and risk factors, I'm guessing I should start out pretty gently.  Maybe just start with jumping rope or jumping jacks?

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Olga - Fencing is such a cool sport! I tried it for a couple weeks at the recreational level in university. I did NOT have the "killer drive" to score points. However, after 13 years of martial arts, I've developed a love of sparring, so I may try fencing again. It would be a lot easier on the body than Taekwon-Do, but still an amazing way to stay fit.

 

Recommendations for recovering from tough plyometrics work-out:  a cold or hot bath with a few magnesium salts sprinkled. Yes, the cold bath part sounds brutal, but it's very, very effective to reduce the initial pain from a work-out. You don't have to stay in the cold water long - just as long as your body can stand, and keep your shorts/tights on while in the bath. Then have a nice warm shower.

 

 

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Olga, I'm glad you mentioned plyometrics.  I had said awhile back that I was going to add this to my workouts, but I quickly forgot about it.  If you, or anyone, has some specific recommendations for what to do, how often to do it, etc. I would really love to hear it.

 

I'm worried about my bone density.  I was recently diagnosed with Vitamin D deficiency, and the worrisome part is that I'm pretty sure it was going on for at least 15 years before I got diagnosed!  That is such a long time that I'm concerned it could have impacted my bone health.  My doc gave me a prescription of really strong Vit D pills to get me back up into normal ranges, and now that I'm there he wants me to take calcium plus D supplements, which I am doing.  Since I'm caucasian and thin boned, he seemed quite concerned about my osteoporosis risk.  I've been lifting weights for nine months now, so I hope that's helping.  But from what I've read, adding some plyometric work would really help as well.  Given my history and risk factors, I'm guessing I should start out pretty gently.  Maybe just start with jumping rope or jumping jacks?

 

Do you actually have a bone density problem? Did you have a bone scan done? How are your calcium levels? Maybe you need Vit D and calcium. Ask for the best methods for the body to absorb the calcium. 

 

Body-weight baring activity is good for building bone density. So walking, running, jump rope, etc. Wear really good running shoes and don't go out too hard too soon. You want to gradually build up muscle and bone, not over-load your knee and ankle joints.

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Started new strength workout, I've been planning to do it for awhile but since we are on break next week it is perfect timing.

 

We all did an assessment this morning--

- chin-ups

-push-ups hollow body

-broad jumps

-shrimp squats

-bridge press

-inverted press

-l- sit

 

I did about how I expected, perhaps a hair better on a few things.

 

Yoga with the kids this morning too. I've got to study my plan, I do not have it memorized very well at all and it goes so much smoother the better I know it of course.

 

Edited by soror
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I think I also need to worry about my bone density. Last time I did my blood test, my vit D was low, but honestly, I just ignored it. Probably not a smart move, especially given that early menopause runs in the family. I did finish a bottle of multivitamins with a good dose of vit D that was recommended on this board recently, but I need to get a new one.

 

I can't say anything about plyometrics. I looked up some advice for my lunges, and it was what was recommended. In our club there is a conditioning class, but it was made for 15-16 yo boys who represent US in the world championships. I can't do half of it, and what I can do, leaves me practically immobile for a few days. One of the exercises that I see in lower level classes is jumping up from a position with your hands on the floor. It is the one I can do, but not as many times as kids do. They go in increasing sets from set of 1 to set of 10 with minimal rest in between. I can do maybe 7 before needing a nice break. Also, things like that are hard on the joints, and it increases with your weight, so 50 lbs kids can do it easily, while an adult is much more likely to hurt something. So I would be very careful with starting plyometrics. You need to get into it slowly. But I think for bone density any bouncing is good, so those jumping jacks can be a good beginning.

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Oh, yeah, early menopause, that's another risk factor I have. My mom went through menopause at 43. I'm 43 now and peri has hit me a lot harder and faster than I would have imagined.

 

I've never had a bone density test. And my blood calcium levels are normal (is that any indicator of bone health?). So it's possible that I'm worried for nothing. It's just that every doctor I've ever had has made a point of telling me that I'm at a high risk of osteoporosis, though to be honest I still didn't even give it much thought. It was the experience of getting my Vit D levels up to normal, and realizing that some of the problems I'd been having for 15 years were due to that -- that is what made me start to wonder and worry a bit.

Edited by Greta
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Skiing was epic today. It was snowing and blowing, but not too cold. It was hard going for the skate skiers because the base snow wasn't hard; similar to running on a beach. The banana bread was wonderful to keep up our spirits. 


 


The welcoming snow pile at the end of the driveway when we returned home was not so nice. We all pitched in (under threats of death) to remove it all. Pizza for dinner as a treat for all.  :hurray: 


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Got to bed late last night--DST issues I think. Ate well today. No exercise. That was not according to plan but several plans unraveled, so I'm going to chalk it up to "stuff happens." Tomorrow, I hit the road for traveling, so probably won't be checking in while I'm gone. 

 

Keep on keeping on, everyone!

 

 

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Got to bed late last night--DST issues I think. Ate well today. No exercise. That was not according to plan but several plans unraveled, so I'm going to chalk it up to "stuff happens." Tomorrow, I hit the road for traveling, so probably won't be checking in while I'm gone. 

 

Keep on keeping on, everyone!

s*it happens sometimes!  

 

Have fun!

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My body does not hurt after all that shoveling!  I'm amazed.  Glad to know my efforts pay off for something.

 

Those little "victories" mean a lot, don't they?  The last time that I picked up a new propane tank for our backyard grill, I told my husband that I was afraid they had shorted us because it wasn't as heavy as it always was before.  He checked it, and it was fine.  The tank wasn't lighter, I was stronger!  :D

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I had a nice fencing session yesterday, where I actually won a couple of bouts. Leaving for a private lesson now, and hope to make it to the open fencing with "adult" ladies tonight, but with everything going on today, I may not have the time.

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Sorry to have been MIA this week. I've been nursing this dratted cold and taking copious amounts of Nyquil and Dayquil and being just plain miserable. Not to mention dealing with life's cr$p. Due to some unforeseen expenses, I won't be getting any new gear (tennis racquet or shoes). It's all good, though. I'll just restring my old racquet.  With everything that's going on, it's no wonder I cannot get rid of my belly fat; my stress levels (therefore cortisol levels) never have a chance to drop.

 

I've been snacking on marshmallows and chocolate chips these past few days; partly out of stress, partly due to feeling sorry for myself. I don't think I've been overeating as I've had salads for most meals. I also made a stew and a soup in the crockpot. I have been drinking a lot and I am hydrated. I worked out a bit on Tuesday (stairclimber and Bosu ball) and played tennis yesterday (3.0 ladies doubles so it didn't require any exertion on my part). My sleep schedule is off and I'm not getting more than a few hours of sleep at night and then I am burned out by 6pm. This morning I was up at 4:30am, about the time the Nyquil wore off, and I'm dragging. Today was supposed to be a Pamper Me Day. I haven't treated myself to anything in months (last waxing and haircut were in Jan. 2016) and I've been saving up for a facial, a waxing, and a haircut. The facial was cancelled due to my cold (watery eyes and such are not conducive to spa treatments). She went ahead and waxed me because I was hairy. TBH, I've been shaving my neck lately trying to keep the hair in check. Somehow I bit my lip and cut my thumbs (yes, both of them) while I was being waxed and I left little blood drops on the bedding. Go figure. I'm going to go in for the haircut and see if she'll still do it. I keep using my glasses as a headband and I'm growing weary of searching through my hair for the noseguards. Which reminds me, I did take my glasses to be cleaned, tightened, and repaired on Tuesday. Yay! New nose guards. It was fun trying to explain why I had bits of moleskin attached to the posts where the noseguards were supposed to be.

 

If my second dose of Dayquil works, I'll go to the Y and try to do something this afternoon. I wish I could find a sauna. Sitting in a steam room sounds so good today. I've been turning on the shower and just standing under the hot water; that alleviates the coughing for a while. But seriously, folks, I think I'm getting old. If I sneeze, I pee. If I cough, I toot. Half the time I don't know whether I should laugh or cry. And I am totally rambling. Which means I am probably under the influence of cold medicine. Yet my nose still runs and my eyes still water. :glare:

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A hearty WELL DONE to all you shovelers! YES, that counts as your workout :-)

 

I'm back on the 21 Day Fix eating plan, coupled with the "Fat Burning Rotation" using Firm videos. They truly are videos/VHS, and I'm questioning whether the ancient VCR is going to make it through the rotation. Not weighing for now; I know there will be a bit of a gain with the weightwork/fluid shifts, and I don't want to psych myself out. But I am being faithful to the clean eating, which is really 90% of the battle.

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My body does not hurt after all that shoveling!  I'm amazed.  Glad to know my efforts pay off for something.

 

Yes!!!

 

I was worried my back would be a wreck, because there was just no way I was moving all. that. snow with perfect form  :tongue_smilie: but I've been fine.  THIS is why I exercise!  (Though I sure wouldn't mind if a few vanity effects would start showing up!!!)

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Scoutermom, I agree with soror.  Sounds like a rest day would be the best thing for you right now.  Don't worry about going to the Y today, just stay home!   :grouphug:

Whine! I've already taken three rest days within the last week. 

 

I'm going to go make a pot of chicken, vegetable soup (no noodles or rice; trying to keep it low carb).

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Whine! I've already taken three rest days within the last week.

 

I'm going to go make a pot of chicken, vegetable soup (no noodles or rice; trying to keep it low carb).

When I'm sick I take seven rest days per week! :lol:

 

The soup sounds like a great idea. :)

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Scoutermom you poor thing, it sounds like you need rest to me I wouldn't try to go to the gym today, rest this weekend and try to start in slow on MOnday. Take care of yourself!

 

:iagree:   Scoutermom, rest is the best medicine for you right now.  Exercising will only stress your body and cause it to take longer to recover.  Hope you feel better soon.

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I walked only four miles today, and really, for the last mile of it I wished I could find some way to get a ride home. I'm just really uncomfortable and exhausted now and feeling a little bit discouraged as staying active gets harder and harder. 

 

 

:grouphug:  I don't think you have to say "only" four miles -- four miles is a lot!  I am so sorry that you're discouraged, though.  I was feeling discouraged at the start of this week.  I watched some of the "transformation" videos at bodybuilding.com and that helped - though I don't necessarily claim that would help for your situation.  Is it that feeling of discomfort and tiredness that's getting you down, or are there other things going on?  Please forgive me if you've already explained.  I'm forgetful!

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I'm 3 days into my P90 rotation (Sculpt A 2x, Sweat A 1x).

I typically stick with low-impact/low-intensity cardio (I  :001_wub: weights but hate cardio)....but I've decided to shake things up a bit.  Tony Horton's cardio is definitely outside my comfort zone, but I'm determined to give it fair chance.  (I'm streaming via Beachbody on Demand - 30 day free trial....if I stick it out, I might splurge and do the 1 year pass.)

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Practiced Yoga with my kids, then taught the k'ers.

Strength workout- circuits- bodyweight work

 

Boatload of manual labor, I hit the ground running today, had a blood draw at 7:30, came straight home and started working, didn't break until noon for maybe 15 min, hit it some more, didn't get to chill until I made it home at 4. Lots of crawling action with floor mopping, good core work :) 

 

More work around here tomorrow and a walk.

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I made it to the evening class today, after taking DS to Math Kangaroo. There weren't many people, and none my age, but I fenced anyway. One more day, and I will have made the first week of my crazy preparation streak. Unfortunately, I lost one of the coaches I took private lessons with to some club politics. Not sure yet how it will affect my schedule for the next two weeks. The old one worked really nicely with my kids' schedule. Most likely there will be another class in that timeslot, and either I lose one private lesson a week, or will have to take it at another time, which is tough with our schedule. Grrr.

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I got a pretty awesome upper body workout in today!

I didn't have as much choice as usual, because it was another PACKED Friday at the gym, and I couldn't catch a free elliptical.  On top of that, I seem to have lost my ear buds, which happens to be my gym nightmare.  I did a short and weak 10 minute warm up on a treadmill and felt like I was in hell.  I absolutely cannot relate to the minds of runners.  More power to you all, and much respect. But I don't see that ever becoming my gig!

 

 

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If you recall, I mentioned that I was going to get a body fat assessment at the YMCA. It was actually helpful and I recommend it if you're interested in measuring improvement with something other than a scale. I hate that scale because my "weight" fluctuates 3 lbs up depending on water retention.

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Work done. I'm wore out. Lots of tedious work and then moving wheel-barrows full of bee supplies up the hill. Then the kids and I moved the hugely heavy and bulky Lego table to the shed. I think we have all of the heavy work done, painting is on the docket for tomorrow.

I made it to the evening class today, after taking DS to Math Kangaroo. There weren't many people, and none my age, but I fenced anyway. One more day, and I will have made the first week of my crazy preparation streak. Unfortunately, I lost one of the coaches I took private lessons with to some club politics. Not sure yet how it will affect my schedule for the next two weeks. The old one worked really nicely with my kids' schedule. Most likely there will be another class in that timeslot, and either I lose one private lesson a week, or will have to take it at another time, which is tough with our schedule. Grrr.

 

Can you take private lessons from the person at a different gym?

I got a pretty awesome upper body workout in today!

I didn't have as much choice as usual, because it was another PACKED Friday at the gym, and I couldn't catch a free elliptical.  On top of that, I seem to have lost my ear buds, which happens to be my gym nightmare.  I did a short and weak 10 minute warm up on a treadmill and felt like I was in hell.  I absolutely cannot relate to the minds of runners.  More power to you all, and much respect. But I don't see that ever becoming my gig!

 

Woot! That sounds not so fun at the gym. 

It has been a long week. I've still been focusing on eating rather than exercise. I got in a few good walks but nothing noteworthy. Tonight I'll do my 1 hr cardio class. Dh is teaching it!! I love being in class with him.

That sounds so cool!

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Had a fun workout today. I did a solo hike, which is a very rare thing for me! I went up one of my favorite nearby trails. What makes this one fun is that it's fairly steep, so you gain elevation really quickly and get rewarded with spectacular views. I only had an hour to spare, and it is, as I said, pretty steep and rugged. So I only made it 1.3 miles in (35 minutes) before I had to turn around, but that included 890 feet of elevation gain so it was harder than it sounds! :D In fact at one point my heart rate got up to 172 (yikes!) so I forced myself to stop and rest for a minute. (That was just walking very briskly, not even jogging!). I enjoyed it so much, I hope I can do it several more times before it gets too hot. (Summer here goes from April through October and it is HOT)

 

It was this trail: http://www.backpacker.com/trips/albuquerque-embudito-trail-to-south-sandia-peak

 

There's a photo gallery in that link, but I didn't get anywhere near the high points where those photos were taken! Still, I enjoyed the views that I did get to see. It's a bright sunny day here. As always! :)

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 I went to the city this morning to play doubles tennis. I'm glad I went. It wasn't my best day on the court but the fellowship was priceless. Of the 8 women who played today, seven of us are sick with the same crud. We were the seven who played last week with Patient Zero. P0 didn't play today. None of us has had any luck with the standard cold treatments and it appears as if whatever it is just has to run the course.

 

 

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Question - 

  

 Does anyone use a weighted bar to work out with?  I am thinking of adding it to my menu of choices and wanted to know if you like using it or youtube made it look more fun.  

 

Thanks

 

Do you mean a body bar?  I use barbells, but the body bars are great for added resistance.  

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I got a pretty awesome upper body workout in today!

I didn't have as much choice as usual, because it was another PACKED Friday at the gym, and I couldn't catch a free elliptical.  On top of that, I seem to have lost my ear buds, which happens to be my gym nightmare.  I did a short and weak 10 minute warm up on a treadmill and felt like I was in hell.  I absolutely cannot relate to the minds of runners.  More power to you all, and much respect. But I don't see that ever becoming my gig!

 

I don't "get" running either, it bores me. But just yesterday I was talking to one of the moms in our fencing club who started fencing at her son's request, and she complained that fencing is not energetic enough for her and she would rather spend the time running :)

 

Can you take private lessons from the person at a different gym?

I can take them at our gym, too, just at different time, and it adds another trip, which I don't want. We'll see, my main coach/owner promised to come up with something, but it will most likely still involve more lost time.

 

Had a fun workout today. I did a solo hike, which is a very rare thing for me! I went up one of my favorite nearby trails. What makes this one fun is that it's fairly steep, so you gain elevation really quickly and get rewarded with spectacular views. I only had an hour to spare, and it is, as I said, pretty steep and rugged. So I only made it 1.3 miles in (35 minutes) before I had to turn around, but that included 890 feet of elevation gain so it was harder than it sounds! :D In fact at one point my heart rate got up to 172 (yikes!) so I forced myself to stop and rest for a minute. (That was just walking very briskly, not even jogging!). I enjoyed it so much, I hope I can do it several more times before it gets too hot. (Summer here goes from April through October and it is HOT)

 

It was this trail: http://www.backpacker.com/trips/albuquerque-embudito-trail-to-south-sandia-peak

 

There's a photo gallery in that link, but I didn't get anywhere near the high points where those photos were taken! Still, I enjoyed the views that I did get to see. It's a bright sunny day here. As always! :)

 

Sounds like a rewarding workout!

 

 

I had a great workout today, although by the end I could barely lift my weapon. So, the first 5-day week is done. I think I notice a touch of improvement actually, but that might be wishful thinking. Two more weeks left till the first competition. I talked to one of the older ladies in our club, who had been fencing for a while and even represented the US on one of the world veteran championships. She made me feel a little better, and she said she is going to come watch the competition, so I'll have a few familiar faces around and maybe even some advice.

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I also decided to get a personal training session to learn proper form on deadlift variations. I know how to do the one in body pump but apparently there are so many other types I have never heard about.

Sadly, my gym doesn't usually offer single sessions. :-(

I actually *almost* have my PTC (with no plans to use it, lol), but I'm still paranoid about judging my own form, especially in my lower back. I wish I could call someone in to evaluate my deadlift!

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Question -

 

Does anyone use a weighted bar to work out with? I am thinking of adding it to my menu of choices and wanted to know if you like using it or youtube made it look more fun.

 

Thanks

I like using a bar better than dumbbells. For me, I have better form with the bar. And it is easier to grip with my carpal tunnel hands. But I'm not a huge fan of either. I really prefer to use my own body weight as my resistance.

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