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The Accidental Coach

Well Trained Bodies (Diet & Exercise) - March 2018

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 I have been bed ridden for the past 36 hours. My body just hurts - joints, muscles, everything. It has been quite depressing. DH convinced me to go see his chiropractor citing a possible back injury due to the fall on 3/3. I am a chiropractic cynic and have never wanted to see a chiropractor but, due to the extreme discomfort and inability to get out of bed, I relented and went in this morning. The initial intake exam was interesting and he asked me a bunch of questions about my lifestyle. One of his questions (which he prefaced with "Please don't take this the wrong way but..." was about my belly fat and if I have trouble losing weight. I wanted to cry as I answered yes. 

 

After x-rays and a series of other scans, he indicated that I have vagus nerve compression and possible vagus nerve damage. He is waiting on other test results before he gives me a full diagnosis. 

 

Could this be it? I am cautiously hopeful but still a bit cynical.

 

--off to google vagus nerve information

 

Wow! I really hope the chiropractor is able to help you. I can't imagine being in that much pain - definitely sounds depressing. 

 

I was a chiropractor skeptic, too. I had a friend who went quite a bit and I always thought it was a waste, but then I hurt my shoulder and my lower back and I was desperate so I went to the chiropractor. I couldn't believe the difference in both my shoulder and my back in a very short time. I hope you have the same kind of progress and can get to the bottom of your pain.

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We've been doing 5 min warm-ups b/c that is my usual but we can push it to 7, Mom has MVP. We've been starting with easy sets too, so got that covered. We're doing a good amount of flexibility work at the end of lifting but haven't done any balance work, that is a great idea to throw that in. I'll tell her about the protein- how much do you recommend at that age?  

We've been doing warm-ups on the treadmill but adding in a few sprints and doing it on the bike would be easy enough, trying to keep it pretty basic to start out with but that sounds doable. 

 

She did good today, she was still sore from Tuesday but not as much as I expected. She's got a decent amount of strength, great really for her age and her lack of exercise but she does lot of work outside and around the house. Her big problem was her ankle surgery that put her out of commission for so long and hormone/thyroid crap.

 

 

https://www.acsm.org/docs/default-source/brochures/protein-intake-for-optimal-muscle-maintenance.pdf  Good article on protein intake.  I once saw a sports cardiologist (researcher/clinician who specializes in helping athletes (even... um... mature athletes trying to maintain optimal fitness) and he said to make sure that the protein was spread out into at least 20 g per each meal/snack so that its there all day rather than neglecting protein in a meal or snacks) 

 

Personally, I hate to count things, so I just did it once. I looked up how much protein there was in the foods I typically consume and felt pretty confident I would get enough if I made sure I ate a significant serving of meat at both lunch and dinner on the days that I lift. I probably need to do it again to tune up my game. 

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Yesterday, talked dh into going for a walk along our town greenway with the dog. We walked about an hour. So nice to have some spring weather and to have the sunlight last so long though I don't think I've entirely adjusted to DST yet.  When I got home, I had enough time to change a bit for the gym and get in 2 sets of 2 upper body and 2 lower body machines at the gym. 

 

Today, I plan to do a walk/jog in a local park. Tomorrow should be spring weather as well, so I hope for a hike and some strength training. 

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Laura- thanks for the input, I think that is a good plan to try and track regular foods, I think I'll send her a chart with some basics so she doesn't have to look everything up.

Dh had some back pain the other day so I’m mostly by myself this week. I was going to swap a rest day for cross training yesterday, but ended up sticking with the rest day as the kids this week are having a tough time focusing and then I had to volunteer at the Girl Scout meeting last night.

Today I need to run, although I can’t remember what the workout is at this moment. I’ll either get it done during the day or I’ll do it on the treadmill after I drop my kids off at their grandparents house for their sleepover. It’s warmer outside so I’d prefer the first choice.

 

Time change this week isn't helping either. Warm weather here too, how many weeks until your run? 

I went to the gym this morning and did about 45 min of different upper body strength, core and aerobic work. I went on the recumbent elliptical machine and used only my good leg, then the rowing machine, some weights, sit-ups, push-ups, planks and a few other things that didn't hurt the recovering leg. I'm also going for a long walk with a couple friends this afternoon. Altogether, that should be a good bit of exercise.

 

I also went to the library and borrowed a few different books on physics and calculus for "fun" reading. The titles make them sound user-friendly. "How to teach your dog physics" and "Everyday Calculus" sounded like interesting. I've never studied calculus before so I'm keen to see how much I can understand. ;)

LOL, yes, some light reading. Good for you for working around your injury, hopefully, it is all better soon.

 

 I have been bed ridden for the past 36 hours. My body just hurts - joints, muscles, everything. It has been quite depressing. DH convinced me to go see his chiropractor citing a possible back injury due to the fall on 3/3. I am a chiropractic cynic and have never wanted to see a chiropractor but, due to the extreme discomfort and inability to get out of bed, I relented and went in this morning. The initial intake exam was interesting and he asked me a bunch of questions about my lifestyle. One of his questions (which he prefaced with "Please don't take this the wrong way but..." was about my belly fat and if I have trouble losing weight. I wanted to cry as I answered yes. 

 

After x-rays and a series of other scans, he indicated that I have vagus nerve compression and possible vagus nerve damage. He is waiting on other test results before he gives me a full diagnosis. 

 

Could this be it? I am cautiously hopeful but still a bit cynical.

 

--off to google vagus nerve information

 

Fingers crossed for you, I hope he has some answers and help for you.

You're so close, too! The last baby was what did me in, too. I always gain a ton in pregnancy - I get up past 200 lbs for some reason. Well, I know the reason ;) Anyway, I was pretty good at getting down to a reasonable (not goal) weight after each one, but after the last one I had a really hard time and basically hovered around 150 until I moved here and gained about 35 lbs in two years :(

I gained 55 lbs with my first it was the easiest to lose though, the rest I was very careful but still gained 30-35 lbs. I lost all the weight with all of them but this time I can't maintain it more than a month or two. We'll see how it goes this time, I did catch it quicker this time and gained less, so that is progress. I also think part of it is that I needed to tweak up my eating habits now that I'm no longer nursing and pregnant, the real test, however, will be this fall.

Edited by soror
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Forgot to post my workout update. I didn't run last night. Dh got home after being away and it was rainy so we had a nice family dinner and then watched Up together. I went early to the gym this morning and got in a 25 minute run on the treadmill before my workout. Had a new personal best on the deadlift - 225! 

 

We're going to a friend's house for dinner tonight. They're making Indian food. I imagine there will be some wine. I'm looking forward to a fun night. I've been starved for adult company so have been looking forward to this for a long time.

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I went and sat in the sauna at the Y. Does that count for anything?   :laugh: The pain was reduced a bit after the sauna and I felt better.

 

I'll go back today for a nice hot sit. I was able to read in the sauna yesterday since I had it all to myself and it was rather cozy and enjoyable.

 

My research into vagus nerve compression has been interesting. I'm not certain it is the root cause of my issues but it certainly does explain a lot of my symptoms.

 

I'm thinking about doing a 72 hour detox. If I go to the grocery store today and purchase everything I need I can do it Sun-Tue. I think if I do that and get to the sauna everyday for a sweat, I should be able to rid my body of some of the toxins that are hanging about.

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Sparkly- I always find the elliptical very awkward.

 

Coach- glad you made it to the sauna for some r&R.

 

Hit the gym this am with ds. He can knock out pull-ups and push-ups like nobody's business but was struggling on chest press.

 

We did-

treadmill 5 min warm-up

Squat- 3x10 (+ warm-up)

Chest Press- 3x10 (+ warm-up)

Pull-ups 1set 10- black band

monkey bars 2x

400 meter rowing machine

stretching

 

I'm on my period and feeling super meh.  But the weather is gorgeous, I'm really hoping we get in a walk or bike ride this weekend.

Edited by soror
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Yesterday, I managed to fool around until 30- min before dark, but got in a 35 min walk with 15 min of jogging intervals embedded. 

 

Last week, I was helping my dad, who has Alzheimer's,  move. 

 

I am guessing that the people on this thread are already doing important things in terms of prevention/delay if you are at risk, but here is a quick list of them: 

 

1. Exercise: Cardio is critical. Very strong research base. There was also a recent meta-study that indicated that strength training likely plays a role in working memory, memory, and executive function. For one thing, when you rough up your muscles a bit, they send out an enzyme calling for autophagy to begin all over the body. (Not just in the affected muscle.) The body's clean up crew works to get rid of plaques and tangles in the brain as well as messed up muscle cells.  

 

2. Get enough sleep )7-8 hours). If you can't get to a sleep specialist. If you snore, make sure you don't have sleep apnea. Certain stages of sleep are also when the body cleans out plaques and tangles. 

 

3. Diet: Check out either the MIND diet or adhere closely to the Mediterranean.  Eat green leafy veges daily. Eat cruciferous veges almost as often. Eat berries (blueberries preferably but strawberries are good too) at least twice a week if not more often. 3 servings of whole wheat grain appear protective unless you have a gluten sensitivity, in which case, avoid gluten and try to get your whole grains elsewhere. Eat fish 1+ x per week. Have vegetarian entrees regularly. Eat good fat---up to 1/4 cup olive oil per day is actually protective. 

 

4. Keep socially connected

 

5. Take care of any hearing loss ASAP. See #4 but also, the part of your brain that receives signals from the affected ear)s) will begin to atrophy. 

 

6. Take care of your dental health. Just like they have found bacteria from oral gum disease to be implicated in cardiovascular disease, they have found gingivitis in the brains of Alzheimer's patients. 

 

7. Keep your brain stimulated. Learn something NEW. Also one computer brain game (Double-decision) has strong research support in a clinical trial as having decreased the risk of dementia. It was compared to two other types of brain games. It's available from Posit Science. 

 

8. Deal with stress. 

 

Not health related but if you are at risk, involve your kids (or other trusted individuals) in your finances EARLY. Your financial judgment will be the first thing to go in many cases. Don't wait until you have "memory issues" (you may have already done significant damage by the time anyone notices) plus you're likely to be more  resistant. 

 

Had to get that off my chest. 

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(hugs) Laurie- dh's Grandma had Alzheimer's and many in her family but his dad (who is in hospice) has been spared that burden, it is a horrible disease. 

 

Thank you for your tips as always, they would be good for the board at large too I think.

 

I do pretty well on those but cardio, right now I'm just walking. I just started doing a pinch of jogging in my warm-up(I haven't been able to tolerate anything too intense since the fall but seem to be doing ok with it in small doses). 

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Yesterday - 45 mins in the sauna, lots of icing my neck and lying around reading and watching Indian Wells tennis

 

Today - 45 mins in the sauna, 20 mins on the hydro-massage bed. More reading and Indian Wells tennis.

 

I started the cleanse this morning.  I'm feeling better today but not 100%.  The numbness has decreased quite a bit but the muscle aches in my arms and legs are still here. I'm not happy about it since it's been 5 days since I had any type of exercise that would have caused fatigue.

 

I know I"m feeling better as I am becoming irritated and frustrated with not being able to do anything. Three days ago all I wanted to do was lie down and cry.

 

Day three of no chai. I've been drinking green tea instead. Two sugar cubes and a dash of unsweetened almond milk and the tea is tolerable.

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Bah.

I think we might be fighting something.

I thought it was just hormones but dh isn't feeling well either, chills, fatigue, and tummy upset.

My belly feels a little off and I'm just tired, I'm just crossing my fingers that whatever is going on it goes away quickly.

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Definite goings on here.

Dh is having a horrible time with tummy issues, general achiness, and chills.

I've got a little stomach ache and sinus congestion, nothing horrible but I'm not 100% 

We laid around all day yesterday. 

Ds was soooo sore from our workout Saturday. I've just got a bit of upper body soreness myself.

Busy schedule today but no exercise planned.

Edited by soror
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I spent Sat and Sun mostly sitting with a little standing, and I can't believe how sore and fatigued my whole body got. I NEED to move daily, clearly, even if it's just walking. I went for a 30 min walk in the cold, brisk air this morning and I feel much better. My hamstring is still sore, but I'm able to walk faster and more naturally now. It's only a matter of time, and not re-injuring the muscles, and I'll be back in full-form soon! 

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Sauna this morning and now I'm at work for the first time in a week. Lots of leg tingling and numbness. Chiro appt this afternoon. I am getting concerned because practices begin again tomorrow and I don't know how I"m going to get through if my legs won't cooperate.

 

I'm still rocking the cleanse. I decided to use the Plexus supplies left over from the Feb challenge since they were on hand and paid for. Day 4 of no chai.

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I went for a very short "run" that was basically a "test drive" to see what movements I can do, what causes pain, and what doesn't. I'm pretty happy because the sideways motions don't cause much pain at all, and that's the more frequently required movements in tennis. The repetitive forward motions in running hurt more as there's more hamstring (the injured) muscle needed.

 

Sadly, I think my skate skiing days might be finished for the season. I guess I can live with this if the snow melts soon and I can get outside and cycle and play tennis. ;)

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Yesterday,, I did a 75 min walk with 30 min of embedded jogging intervals. It was the last day of nice spring weather for a while. Going to be cold and rainy or wintry mix. 

Rest of the week: 

Today: weight machines at gym. Push-ups at home; May try a class at the gym. 

Wed: Zumba

Thur weight machines at gym plus swimming

Fri-Sun: Travel and helping my dad move. 

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Worked out with my Mom this am but I took it easy on my shoulder, only 1 light set of bench press and 2 lighter sets of asstd. chin-ups. I think I overdid it a bit last week, as I tend to do :) We got a good workout. I'm feeling better, still a little phelgmy but my belly is pretty good.

 

7 min warm-up and 2 - 20 sec. "sprints" (as per Laurie's advice- I think we'll try to add on another sprint next week)

3x10 invert rows and goblet squats

3x10 shoulder press (with warm-up set) (Mom did chest press too I just did a warm-up and decided to skip it)

Asstd. Chin-up

Leg Raises

2x15 walking lunges 

75 sec planks

stretches

 

Tonight I'm going for deadlifts and t-bar rows- I might end up going light on the rows, we'll see how it feels.

The weather is totally icky so I do not foresee a walk but we'll see.

 

eta- I figured up that in 8 days I went to the gym 7 times for 9+ hrs, not counting any biking and walking etc.

Edited by soror
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Day 5 no chai. My cravings are insane this morning. It's the last official day of the 3 day cleanse and I will not give in. I've had my shake and have my other beverages on hand. Lots of water today.

 

Third chiro appt today. The x-rays indicate a dramatic displacement in neck alignment. He drew a line from the top of my skull to the bottom of my neck and there is about a 1.5 inch displacement to the right. This is interesting since all of my falls and imbalances have been to the right.There is vagus nerve compression which we believe has contributed to the falling issues. We have a treatment plan and I'm going to give it a go for three months to see if there is a difference in my body.

 

Today is a day off from the sauna as I became a bit nauseated and dizzy yesterday. I'm going to cut back to 20 min sessions 3-4X a week.

 

I am still in quite a bit of transient pain. I can never tell which muscle or joint is going to be painful. It's annoying. Practices begin tomorrow and, no matter what, I have to be on the court and ready for 3.5 hour practices.

 

 

 

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7 min warm-up and 2 - 20 sec. "sprints" (as per Laurie's advice- I think we'll try to add on another sprint next week)

3x10 invert rows and goblet squats

3x10 shoulder press (with warm-up set) (Mom did chest press too I just did a warm-up and decided to skip it)

Asstd. Chin-up

Leg Raises

2x15 walking lunges

75 sec planks

stretches

 

Tonight I'm going for deadlifts and t-bar rows- I might end up going light on the rows, we'll see how it feels.

The weather is totally icky so I do not foresee a walk but we'll see.

 

Are you following Nia Shanks plan? I’ve “heard†you mention Lift like a girl... but wasn’t sure if it was an actual “plan†you were following? I started consistently lifting weights last week 😂- I haven’t been doing a program though. Strong curves, New Rules of weightlifting, Strong 5x5, girls gone strong.... so many choices and so many opinions. I’m not looking to be a power lifter- but I want to get strong- and be able to run a few miles- got the running- just need help with the strong. Edited by Free Indeed
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Are you following Nia Shanks plan? I’ve “heard†you mention Lift like a girl... but wasn’t sure if it was an actual “plan†you were following? I started consistently lifting weights last week 😂- I haven’t been doing a program though. Strong curves, New Rules of weightlifting, Strong 5x5, girls gone strong.... so many choices and so many opinions. I’m not looking to be a power lifter- but I want to get strong- and be able to run a few miles- got the running- just need help with the strong.

I started with 5x5 then switched to Nia's plan a month ago maybe, they are very similar. I say just pick something. I wanted a simple plan that focused on compound moves and heavier weights and these both fit the bill. I just started working out w/ my Mom last week and bc we are working at PF and they don't have a squat rack, bench, or deadlift platform I have to tweak things up. We are still doing full body movements. We can only do goblet squats there so we do higher reps. We do lunges too, just bodyweight because those suck enough :) With my Mom I just put together my own program pushes(presses), pulls(inverted rows and asstd. chin-ups), and leg work (squats and lunges). 

 

Her Lift Like a Girl Plan is alternating: 4 sets; 5-7 reps

Workout A:

Deadlift

Row

Barbell Press

 

Workout B: 

Squats

Bench Press

Pull-ups

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Worked out with my Mom this am but I took it easy on my shoulder, only 1 light set of bench press and 2 lighter sets of asstd. chin-ups. I think I overdid it a bit last week, as I tend to do :) We got a good workout. I'm feeling better, still a little phelgmy but my belly is pretty good.

 

7 min warm-up and 2 - 20 sec. "sprints" (as per Laurie's advice- I think we'll try to add on another sprint next week)

3x10 invert rows and goblet squats

3x10 shoulder press (with warm-up set) (Mom did chest press too I just did a warm-up and decided to skip it)

Asstd. Chin-up

Leg Raises

2x15 walking lunges 

75 sec planks

stretches

 

Tonight I'm going for deadlifts and t-bar rows- I might end up going light on the rows, we'll see how it feels.

The weather is totally icky so I do not foresee a walk but we'll see.

 

eta- I figured up that in 8 days I went to the gym 7 times for 9+ hrs, not counting any biking and walking etc.

 

Just to clarify: the study I cited with the three 20 sec sprints was after a warm-up, so warm up first then, 2 easy min, 20 sec sprint, 2 easy min, 20 sec sprint, 2 easy min, 20 sec sprint, 2 easy min. cool down. I wouldn't personally sprint until after I had warmed up 5-7 min myself. I think the first and last 2 min could  be part of a w/u or c/d. That was the way I read the study itself though the way it's reported most places it's like "the 9 min workout." 

 

Great strength-training workout!

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First day of spring today and it was really sunny but cold. I went for several walks throughout the day. I'm finding that sitting for long periods of time is really painful, so I have to get up and do stuff often. They is great, actually, as the time can get away from me while I'm sitting at the computer. It's lucky that walking outside is perfect right now with sun and clear sidewalks and roads.

 

 

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Her Lift Like a Girl Plan is alternating: 4 sets; 5-7 reps

 

 

I like the work-out suggestions, but this name just turns me right off. It's the lamest thing I've heard. Sorry. Sounds like "throw like a girl" which just makes me want to punch someone. 

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Time change this week isn't helping either. Warm weather here too, how many weeks until your run? 

 

Time change did not help. The kids were all dragging. I need to remember next year to take the week or some days off. Or just do something completely outside the norm. Then again, we're contemplating public school for next year, too so then it will be someone else's problem. bwahahaha!

 

I'm in week 2 of 12 right now. So, about 11 weeks-ish to the half marathon. I've got a few races to run as training runs before then. I'm about a month out from the first one.

I like the work-out suggestions, but this name just turns me right off. It's the lamest thing I've heard. Sorry. Sounds like "throw like a girl" which just makes me want to punch someone. 

It strikes me that it's meant in an ironic way. As in, if they're going to say "you lift like a girl" in a derogatory way, we're going to turn that on its head. For me, when I see it, I think more stereotype busting than "second class" status, girl-y kind of way. Unless someone likes girly and then hey, you (general sense) do you. I understand the reaction, though.

 

I finished out the training week last week with a 2.75 mile run on Friday (forgetting my gloves and shortening the run by a 1/4 mile so I wouldn't be so miserable). Saturday dh and I ran 6 miles with strides at the end. Sunday was long run day with 9 miles. Total mileage for the week was 27.

 

Monday was a rest day. Today dh was supposed to head to the gym with me, but he decided to run errands before he had to go to work instead. Sometimes he's a great training buddy, and sometimes he's far too "oh, well!" for my tastes. I elected to put my training first and decided not to go with him. Ran 3 miles on the treadmill and did some strength training.

 

I have made my peace with the treadmill. I'm finding it's a great way to keep my easy runs really and truly easy. I set the pace and then just run. When I run outside on my own, I tend to run faster than I should for an easy run. Score one for the treadmill.

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I have made my peace with the treadmill. I'm finding it's a great way to keep my easy runs really and truly easy. I set the pace and then just run. When I run outside on my own, I tend to run faster than I should for an easy run. Score one for the treadmill.

Yes, I have always dreaded the treadmill, but I have been using it more now that I’m working- and I’m finding I enjoy it more than I used to. I like that my bathroom is nearby. I do still prefer my “long runs†outside- but my daily runs- the treadmill is growing on me.

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It strikes me that it's meant in an ironic way. As in, if they're going to say "you lift like a girl" in a derogatory way, we're going to turn that on its head. For me, when I see it, I think more stereotype busting than "second class" status, girl-y kind of way. Unless someone likes girly and then hey, you (general sense) do you. I understand the reaction, though.

 

I just think it's way, way behind the times, if it's trying to say, "Yes, ladies can lift, too." Ladies have been lifting weights for decades. The first person I met who taught me about lifting posture was a girl in my Kinesiology program 30 years ago. And before that, models had already discovered lifting light weights for muscle tone and definition.  Weight-lifting for ladies seems to be presented as a new fad to make a buck.  

 

I remember a fitness TV program from the 1970s targeted for ladies to do at home with house-hold items. The "coach" used food cans and various objects for weights. No one bothered spending precious money on fancy fitness items back then, and they are really needed now either.

Edited by wintermom

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wintermom- To each their own but Nia explains on her website that the name is a way to take back the phrase, why do we assume it is a negative to do someting like a girl?

Just to clarify: the study I cited with the three 20 sec sprints was after a warm-up, so warm up first then, 2 easy min, 20 sec sprint, 2 easy min, 20 sec sprint, 2 easy min, 20 sec sprint, 2 easy min. cool down. I wouldn't personally sprint until after I had warmed up 5-7 min myself. I think the first and last 2 min could  be part of a w/u or c/d. That was the way I read the study itself though the way it's reported most places it's like "the 9 min workout." 

 

Great strength-training workout!

We did the first around 5 min and the last at the end and they were not all out. I had started following a sprint protocol in August but that is when I went downhill so I've not really done any since ten so we are going very slow. 

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I just think it's way, way behind the times, if it's trying to say, "Yes, ladies can lift, too." Ladies have been lifting weights for decades. The first person I met who taught me about lifting posture was a girl in my Kinesiology program 30 years ago. And before that, models had already discovered lifting light weights for muscle tone and definition.  Weight-lifting for ladies seems to be presented as a new fad to make a buck.  

Yes, she acknowledges this, her own mother was a trainer. The thing is that even though women have been lifting for ages there is still a stigma with women lifting heavy, which is what she advocates. She doesn't present things as if she has a big secret most of her stuff is free on her website and I read her new book on kindle unlimited for free. 

Edited by soror
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My afternoon just totally sucked.

I went into lifting in a totally foul mood.

My deadlifts started out good, the anger served me well, but I couldn't pull my last set and just called it.

Rows were pretty decent and I got it some more reps.

On the plus side I think I'm over this little bug.

 

Time change did not help. The kids were all dragging. I need to remember next year to take the week or some days off. Or just do something completely outside the norm. Then again, we're contemplating public school for next year, too so then it will be someone else's problem. bwahahaha!

 

I'm in week 2 of 12 right now. So, about 11 weeks-ish to the half marathon. I've got a few races to run as training runs before then. I'm about a month out from the first one.

It strikes me that it's meant in an ironic way. As in, if they're going to say "you lift like a girl" in a derogatory way, we're going to turn that on its head. For me, when I see it, I think more stereotype busting than "second class" status, girl-y kind of way. Unless someone likes girly and then hey, you (general sense) do you. I understand the reaction, though.

 

I finished out the training week last week with a 2.75 mile run on Friday (forgetting my gloves and shortening the run by a 1/4 mile so I wouldn't be so miserable). Saturday dh and I ran 6 miles with strides at the end. Sunday was long run day with 9 miles. Total mileage for the week was 27.

 

Monday was a rest day. Today dh was supposed to head to the gym with me, but he decided to run errands before he had to go to work instead. Sometimes he's a great training buddy, and sometimes he's far too "oh, well!" for my tastes. I elected to put my training first and decided not to go with him. Ran 3 miles on the treadmill and did some strength training.

 

I have made my peace with the treadmill. I'm finding it's a great way to keep my easy runs really and truly easy. I set the pace and then just run. When I run outside on my own, I tend to run faster than I should for an easy run. Score one for the treadmill.

 

11 wks that will be here before you know it. Good for you to go ahead and go without dh.

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Oh, and my dh finally noticed I'm getting smaller and what does he say- "Your bOOks better not shrink!"

LOL, thanks for noticing dear.

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6 mile run today with some sprints at the end of that. I had a program set up in my watch, but didn’t realize until I was running that I entered the 3 minute rest as 3 miles which meant I had to count sprints myself. I lost track, but hey, I got at least 8 in and a few more isn’t the end of the world.

 

Oh, and my dh finally noticed I'm getting smaller and what does he say- "Your bOOks better not shrink!"

LOL, thanks for noticing dear.

Mine were the very first part of the fat in my body that volunteered to go in tribute. I think I care more about it than dh does. Just because in my case, a greater than 100 pound weight loss tends to leave looser skin behind. I’d still do it, but geez, they could have been slightly less willing to go first.

Edited by mamaraby
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Day 5 no chai. My cravings are insane this morning. It's the last official day of the 3 day cleanse and I will not give in. I've had my shake and have my other beverages on hand. Lots of water today.

 

Third chiro appt today. The x-rays indicate a dramatic displacement in neck alignment. He drew a line from the top of my skull to the bottom of my neck and there is about a 1.5 inch displacement to the right. This is interesting since all of my falls and imbalances have been to the right.There is vagus nerve compression which we believe has contributed to the falling issues. We have a treatment plan and I'm going to give it a go for three months to see if there is a difference in my body.

 

Today is a day off from the sauna as I became a bit nauseated and dizzy yesterday. I'm going to cut back to 20 min sessions 3-4X a week.

 

I am still in quite a bit of transient pain. I can never tell which muscle or joint is going to be painful. It's annoying. Practices begin tomorrow and, no matter what, I have to be on the court and ready for 3.5 hour practices.

 Nice work on the cleanse! That's tough. 

 

It's great that you've got more info from the chiropractor. I am really hoping chiro is able to help you. Three months is a reasonable amount of time to give it to see if there's any improvement. I'm rooting for you!

 

I did something to my old shoulder injury while bench pressing yesterday. I think I got off track and went up at the wrong angle and I heard a little crack in my shoulder. We stopped benching at that point, but by the time I got home it was sore and cracked loudly when I moved it in certain directions. I was able to get in to see my chiropractor yesterday and he wants to see me again today. I'm hoping that whatever he's doing works fast as we leave on vacation for 2 weeks on Monday, so today is the last time I'll see him.

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Oh, and my dh finally noticed I'm getting smaller and what does he say- "Your bOOks better not shrink!"

LOL, thanks for noticing dear.

 

Mine have shrunk beyond recognition. Dh keeps saying it's like they're an entirely new set of bOOks. 

 

I'm interested in your lifting plans. Is Girls Who Lift a book? We're moving at the end of the school year and I won't be able to see my trainer at all anymore, but I'd really like something to follow. I enjoy dead lifts and benching and I do a lot of things like elevated split squats with weights, walking lunges with weights, etc. I just wouldn't know where to start in terms of making progress in the gym without someone telling me how many reps to do and when to increase the weight. 

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not sad about no books...not sad AT ALL

 

been going to the gym faithfully

 

ate crap on Monday..I don't want to talk about it....but I was behaved Tuesday and Wednesday

 

 

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not sad about no books...not sad AT ALL

 

been going to the gym faithfully

 

ate crap on Monday..I don't want to talk about it....but I was behaved Tuesday and Wednesday

 

I'm not sad, either. I prefer smaller. 

 

Nice work on faithful gym attendance!

 

I ate crap on Monday. And on Tuesday :( I find March really hard. I've been tracking good days and bad days and I've had 8 bad days in March, whereas I only had 4 bad days in all of February. I'm having way more good days than last year though, so that's a big win. And we leave on Monday for two weeks in the sun :) I can't wait until I get through this season. 

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I'm not sad, either. I prefer smaller. 

 

Nice work on faithful gym attendance!

 

I ate crap on Monday. And on Tuesday :( I find March really hard. I've been tracking good days and bad days and I've had 8 bad days in March, whereas I only had 4 bad days in all of February. I'm having way more good days than last year though, so that's a big win. And we leave on Monday for two weeks in the sun :) I can't wait until I get through this season. 

 

Yeah what is it with March?  I ate out way too much this month. 

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Mine have shrunk beyond recognition. Dh keeps saying it's like they're an entirely new set of bOOks. 

 

I'm interested in your lifting plans. Is Girls Who Lift a book? We're moving at the end of the school year and I won't be able to see my trainer at all anymore, but I'd really like something to follow. I enjoy dead lifts and benching and I do a lot of things like elevated split squats with weights, walking lunges with weights, etc. I just wouldn't know where to start in terms of making progress in the gym without someone telling me how many reps to do and when to increase the weight. 

Here is the book. The when to increase is pretty straightforward when you get to the top of the rep range add more weight, with lower body stuff that is around 7, with upper body around 10. Her plan is very simple, just a few lifts, you may want something more but if you have Kindle Unlimited you can check it out for free. Since I started w/ my Mom last week I've added on to the plan.

 

I don't mind less bOOks either but mine grew quite a bit with pregnancies and I was quite happy where I was beforehand. Dh loves curves, he feels it is a personal slight when my butt and bOOks are smaller, sigh!

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Another chiro appt yesterday with acupuncture yesterday. Day 6 no chai. I added in some food - steamed eggs and a slice of canadian bacon (breakfast) and meatballs and mashed potatos for dinner (DD made dinner). I tolerated food well and didn't feel ill.

 

Best thing - I made it through practice without any pain and only awoke once during the night when the dog needed to go outside. I think I'll do a bit more exercise today and see how I feel. 

 

Sticking with a modified diet and pushing the liquids and eating as clean as I can.

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not sad about no books...not sad AT ALL

 

 

Me neither. It's easier to play tennis, especially the double arm backhand. ;)  

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I've been getting in a lot of walking this week. The weather has been really nice for it; sunny with clear roads and sidewalks.  I want to add in more upper body and core strength work, though. It's more fun being outdoor with the sun, though. 

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I've been getting in a lot of walking this week. The weather has been really nice for it; sunny with clear roads and sidewalks.  I want to add in more upper body and core strength work, though. It's more fun being outdoor with the sun, though. 

I'm so jealous of your weather, this week hasn't been too great here! We finally have the sun out today so I'm hoping for a nice bike or walk.

 

My Mom called and canceled at the last minute so I ended up going to workout by myself. I went to my usual gym so I could get in my "heavy" lifts instead of doing 2 a day. Lifting felt great today, I upped reps and even upped weights on my squat. My gains have been glacial so I was stoked. I just did inverted rows and some scapular retraction for pull-up work.

 

Today: 3x10 goblet squats 20#

3x10 inverted rows

back squats

bench press

scapular retraction 2x6 (planned for more but I was spent)

hip thrusters- w/ 45# bar -2sets-I need to work on this more because I struggled keeping the bar in place and me- need to watch mroe videos

Lots of stretching.

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I got in a work-out at the gym along with ds 15. Did some rowing machine stuff, upper body, some limited legs and core strength work. I've also been for one short walk with the dog, and I'll do another walk this afternoon. Nothing too exciting, but at least I'm moving. ;)

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Yesterday, I had Zumba. It was another kicker of a workout. 

 

Today, I need to do strength training.

It's sunny out, so I may add a walk. 

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Just wanted to check in, as lately I can't find any motivation. I still do my workouts, but it's like my head is not there, or anywhere else for that matter. Rainy weather doesn't help either. I just want to nap all day long.

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Just wanted to check in, as lately I can't find any motivation. I still do my workouts, but it's like my head is not there, or anywhere else for that matter. Rainy weather doesn't help either. I just want to nap all day long.

(hugs) I'm sorry things are rough :( 

 

Quick walk in the afternoon w/ a bit of running, even uphill :) 

3 sets of push-ups- gah- these were sad but I've not practiced them in ages

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