Weight and Resistance Training - LWL # 218 Aug 29 - Sept 5

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08-29-2005, 08:01 AM
Whoohoo! Last official week of summer, as far as I'm concerned. It's overcast and wet here, but nothing like what Florida, Louisiana and Mississippi are getting. Anyone in that part of the world, please stay safe!

Had my usually weekend up, and will be fighting it down all week. I know I swore I wouldn't do it again....

Off to the gym for non-stop clients and LEG day!


08-29-2005, 08:13 AM
Good Morning LWL. Sat I ran 18 miles in 4:22. Felt great - some soreness in my quads, but to be expected. 18 miles - how cool is that? The path this week ran through the path of my first 5K back in April. I am amazed how far I have come in 4 months. Then Sun I did something to my foot below the ankle DOING LAUNDRY. How sad is that? I work out 6 days a week and wreck my foot trying to stop socks from falling out of the dryer onto the floor. What was I thinking - that they might shatter or something???

So, today I will take it easy and ride the bike for my cardio and then a shoulder and tri day. Can I tell you how happy I am NOT to be doing lunges today?? Tomorrow is a timed track interval, but I'll see how I feel. Nothing special is store this week, and I am actually looking forward to it.

Kids in this area start back to school this week, so please be careful on the roads. And my heart and wishes and prayers go to all those in the Gulf Coast.

08-29-2005, 09:43 AM
Mel -- I am soooo UP on the scale this morning I've even crossed my line in the sand!!!

Ellen -- OUCH take care of that ankle... This morning I turned my ankle waving to a man while running, I fell off the sidewalk, thank goodness nothing came out of it...

School, the most wonderful time of the year... My kids start tomorrow too, for the first time they are both looking forward to it they are getting bored... This is probably DS's last year in high school , it will be a full schedule for him... He's got a job as a lifeguard/instructor and some major courses in sciences and maths... DD well the social butterfly that she is she will have to schedule work, school and social events, it's a tough life being a girl :lol:...

This morning I've gone out for an hour run and later around 9:30 or so it's back and biceps at the gym...

Have a great week everyone...

08-29-2005, 02:08 PM
I am continuing with my cardio first thing in the morning. Also, did rafting trip and i guess will skip UPW today as biceps still hurts and triseps too. It is down pour here, so I am safer probably not driving anywhere.

Hope to catch up tomorrow with exercise in the gym!


08-29-2005, 02:12 PM
Pookie that is awesome news ONEderland!!! :grouphug: you well deserve it!!!

08-29-2005, 02:18 PM
Oh, Pookie, I am so happy for you!! Congratulations!!!!

08-29-2005, 02:46 PM
Congratulations Pookie :bravo:

08-29-2005, 02:56 PM
Pookie, that's great news! Congratulations!

Ellen -- 18 miles -- wow! It was encouraging to read that part of the route was on the 5k you did a few months ago and how far you've come! Saturday I went out to a running store in Pikesville and they took me through a whole process to fit me into some new running shoes. Turns out I am an "over-pronator"!

Today was legs and cardio. I'm really working on my squats, and improving little by little. I work up such a sweat when I do even one set!

08-29-2005, 03:09 PM
Congratulations to you with your Onederland! That's great - keep doing what you are doing :)

08-29-2005, 03:46 PM
Morning LWL! :) It's a cool and rainy one here. But fortunately no hurricanes.

Ellen - great work on the 18 miles! Boo, hiss on hurting your foot doing laundry. :mad: We do stupid things to ourselves don't we? I cut my thumb slicing beets yesterday. Just had to see how sharp the blad on my new slicer is. . .

Pookie - Great job on 198!! :D

Tonight is a cardio night at the gym, weights tomorrow. I have 2 new routines (UB and LB), so I'll do one then and the other on Thursday. Am also looking into a newish yoga studio that's closer to home. I love the owner/instructor of the one I used to go to, but it's a little far to go. If this other one looks good, I'll try it for awhile. I hear they have noon classes which may be helpful (or not, hard to go back to work if you're too relaxed :lol: )

Have a great day!

08-29-2005, 08:31 PM
Pookie, Iím so glad you shared your news with us, Congratulations!!!!!

Well, I havenít quite gotten the hang of weekends yet but M-F Iíve been eating pretty clean, not perfect but better then I was. Iíve been right on plan today. Catching up on reading the posts has motivated me to get on my treadmill when I get home this evening. I need to refocus on getting cardio back into my workouts. I did get on it last week and had my pugs go nuts, Puppy Peanut was yapping his head off, at 5:00 am while his Daddy was still trying to sleep, so I picked him up to try to calm him down only to have CJ try walking behind me on it. Now he got the concept of getting on but he didnít realize he had to keep his feet moving to stay on. What a site, needless to say my DH was less then appreciative and I havenít tried walking on it again while people were sleeping.

Ankles are in the news in my household too. My 6 year old granddaughter was playing on a trampoline and was in the process of getting off just as her cousin decided to hop on. It didnít pitch her off onto the ground but it did fling her to the point of breaking her left ankle. Not a bad break, but bad enough to require an air cast and crutches, 4 days later her Mom missed the last two steps on a stairway at the same Uncleís house and broke her left ankle.

I have a new PT and I meet with her W, TH, & F at 5:00 am, so far I really like her, she seems like a really nice girl (the last one decided to quit after just 2 weeks at the gym) she really seems to be a sharp young lady. Iím really encouraged by the fact that sheís willing to come in at 5:00 am, I can do 5:30 but it really puts me in a time crunch to get to work on time, having someone willing to come in at 5:00 am without me even requesting it is really encouraging. It has been crazy with the turnover of PTs at this club but I really have learned a LOT from them. Iím much more confident on my form and Iíve just learned so much about variety.


08-30-2005, 02:54 AM
Hi all! Congrats, Pookie! (You look *tiny* in your progress photo) Way to go on sticking with your planned diet as well, and I hope your surgery goes ok.

Hugs to you, Ellen - hope your ankle feels better soon. Why is it always the silly stuff that we hurt ourselves on? Congrats on the 18 miler too, that's spectacular. I did 6 miles Friday and it felt great. I'm back to a 2 day split as well, and that plus 30-45 min of walking kinda ate up my morning this morning, ugh.

08-30-2005, 06:41 AM
Well done Pookie! :D

I'm glad to hear other people are having weekend problems too! We had a 3 day weekend here and boy does my tummy know it now! I'm not sure if I've shrunk my trousers or I'm bloated... :o

How DO you deal with a weekend? My other half is away next weekend and I'm going to try and eat cleanly ALL weekend, just to see if it can be done! I might squeeze one little treat in on one day, but otherwise the plan is to be virtuous! :angel:

This weekend I went completely BONKERS :dizzy: Think ice cream, full sugar coke, chocolate, swiss roll, pizza, sausage roll, crisps, chips, more chocolate :cry: I'm so ready to go on the healthy things again though! At least that's one up-side. A bad weekend makes me more determined than ever!

08-30-2005, 08:28 AM
hi LWL,

Pookie, congratulations !

Ellen, how great that you can now do 18 miles !!!

I've been absent last week because my son was on-line for most of his waking hours. Fortunately his school has started today, so I'll have some more access to the computer.
I faithfully did excercise last week, and did UBWand LBW. Unfortunately my scale is up, so now I am 5 pounds heavier than before I went on holiday.
Luckily we can now go back to "routine", and maybe I can get some more off.
On the upside, I really feel more energetic than i have done in a very long time, so that is good.
Excercise for yesterday was 1 hour rowing machine + staionary bike.
Today I did 1 hour run.


08-30-2005, 09:57 AM
Happy Rainy Tuesday, LWL!

Congratulations Pookie! Feels great, doesn't it?

Tiki - I feel for your daughter - like Ellen said, I often think about where I would be today if I hadn't been traumatized by the "designer jean" trend in the late '70's early '80s. I graduated HS weighing 160#, but I was incredibly muscular (volleyball, drill team) and by today's standards, would be about a size 8. Nothing wrong with that, but I felt like a whale! Juniors clothing wouldn't fit me and thus I felt horrible about myself :(
Try to see if you can find clothes that will fit her body better - I hear the "J. Lo" line is great for women with "junk in the trunk" - like me - I think designers are finally coming to grips with the fact that women come in all different sizes.

Dip - just quickly about the BF - met him online (match.com) - initially May of 2004, but blew him off for someone else who only lasted 3 months. Then contacted him again in the Fall, but due to his work commitments, we didn't actually meet until late November. Celebrated our 9 month anniversary this past week. His name is Pete, he's 45, never married and he's a great guy, but a bad influence when it comes to food! Things are moving along nicely - we've talked a bit about moving in together in a few months. :)

My weekend wasn't too bad - had a free day on Saturday, then was clean Sunday and Monday. But, no workout Monday due to time constraints, and not sure if I'll be able to get one in today either - rain keeps me inside at lunch, so maybe after work? I'll definitely try if the weather coorperates.

Hope you all are having a great week!

08-30-2005, 03:23 PM
Rabbit, welcome back! All the kids around here are beginning to start back to school, and I'm noticing that it's a lot quieter in the neighborhood in the middle of the day. :lol:

Cindy, your sweetie sounds great. My DH and I, in the past, have encouraged each other to bad habits too, like going out to dinner all the time, so I'm trying to shift that around so that we encourage each other to eat better. I was able to head off a trip to Dairy Queen thanks to the presence of Skinny Cows the other day, so that's something.

We have a three-day weekend coming up, and I'll probably have the same issues with eating clean that y'all have mentioned. A friend of mine is having a pool party on Saturday, I think. They usually don't have that good of food there, honestly, but there's lots of alcohol, and one of the roommates is a mad drink mixer in the "here, try this mystery glass" sort of way. Maybe I'll take some chicken to grill and a salad or something.

08-30-2005, 09:03 PM
Checking to see who's written, and just realized I never changed my signature numbers to reflect my disappointing gain :(
Yeah, I wish I was still seeing 187 on the scale. But, I'm back on track and hope to get back there as quickly as possible!

Laura - I'm one of those people who because they live alone, can insulate themselves against temptation by never having anything worth cheating with in their house. But BF is so bad about that - "look what I brought you from the store!" is how he'll bring in his favorite "snackie". That is what has been so tough for me - my inital success was in part thanks to living alone and controling my environment. So now I need to work on learning to live in the "real" world and managing my eating.

08-30-2005, 09:15 PM
I'm one of those people who because they live alone, can insulate themselves against temptation by never having anything worth cheating with in their house.

I don't live alone, but DH's "stuff" doesn't interest me (and he doesn't have much of it anyway). Last night, however, I actually found myself cruising for something to fill my face with - and because I do all the shopping, there was absolutely nothing worth binging on! :lol: I mean, there was a beautiful home-grown cauliflower, and lots of tomatoes, even some left-over brown rice. But certainly no chips, no cookies, nothing for a girl to do but shut off the light and leave the kitchen. Sigh.

08-30-2005, 09:47 PM
Hi Ladies! Sorry for the absence but I have bitten off more than I can chew in the work at home dept. But tonite I'm taking a break!

Pookie, I got a little teary thinking about the past 2 years, our struggles, accomplishments, etc. I am SO proud of you. I wish I could wave my magic wand and make both of our metabolisms change, but alas, we have to deal with that of which we got stuck with. Congratulations, Sweetie - I know you are on top of the world and the sky is the limit. ;)

Cindy - he sounds like a goody! But know what you mean about the bad influence with the food. I gained 20 but DH gained most of his back. We're hoping we'll be living together soon so we can get him back to FORCED healthy eating. At least when he's here, he gets it. And btw, I hit 200 several weeks back and drew the line in the sand. NEVER, EVER again! LWL Pact?

Hi Mel, Ilene and all!!! Glad you guys are doing your things so well.

Eating's been clean but yesterday I had a tumble. Today has been good, but I didn't do cardio because I got up late. Will hit it hard in the morning, and weights at work. Boss wants to buy something called Bow Flex weights for our "backroom." He asked me to find them, and considering we live in a rural area, I think I'm going to have a hard time.

I'm a little down about the devastation down south. I live in the Tennessee River Valley. We had the aftermath overnight and lost power for several hours. Big deal, huh? The wind was fierce enough to strip leaves off of trees and blow them so hard they stuck to the house. I slept through it all and woke up at 6:20 when the air came back on. I went down to the lake to check on the boat and all was fine, just alot of blowing rain. I just can't imagine what it would be like to lose everything but the clothes on your back. I've been doing some heavy duty praying all day. My troubles seem so insignificant.

See you tomorrow! Hope you have peace.


08-30-2005, 10:32 PM
Dip, I'm searching for one of my best friends who moved to New Orleans a year and a half ago. She and her family live just north of Lake Ponchetrain, so we are hoping they didn't get hit quite as badly as the city and those to the east. The devastation is unbelievable.

Did chest and cardio today. Last week when I was doing db flyes I had a novice spotter, and my right arm "wandered" on my last and heaviest set. It didn't bother me until I did chest again today. :(

08-30-2005, 11:11 PM
Today was strictly cardio -- 25 mins. elliptical and 20 mins. stairclimber. I am reading the book "Fight Fat After Forty" by Pamela Peeke. I highly recommend it to anyone approaching 40 yrs old/perimenopause or beyond! I started implementing her suggestions on Saturday and have lost 3.4 lbs., when all I have been able to do for the past two months is gain! (even with working out 5 days/wk).

It is not a fad diet or miracle workout cure.... she just explains the psychology and physiology behind stress overeating and undereating, the causes of "belly fat" (I've changed from a pear to an apple in less than 2 years!), and the changes and adjustments we need to make for menopause. Most importantly, now that I am beginning to understand this "hijacking" of my body, Dr. Peeke outlines ways to get it under control.

I've read Meg and Mel and some of the others' comments about being strict about what goes in your mouth but just haven't been able to come to terms with it. I think now I am able to understand it better, and, hopefully, adjust my food intake for the long haul. I'm OK with the fact that exercise, and lots of it, is no longer optional for me. It's the eating that's been hard for me to accept.

Thanks for letting me rant! :soap: :blah:


08-30-2005, 11:32 PM
Luanne -- I think the ''eating'' part is the hardest for the most of us... I certainly know it is for me. It's taken me a while to realise that consistency and diligence work in the long run, but it's not easy. What were PamelaPeekes suggestions that made you lose 3.4#? Enquiry minds wanna know!! :D

Mel -- Dang, you're shoulders and chest are your ''delicate'' spot aren't they?? Take care of yourself!!

Dip -- I was gonna send out an APB on you if you weren't going to post soon :lol: ...

Cindy -- Having junk in the house is a difficult thing. Do you have a basemant fridge or something you can hide the food in if BF insists on having it around.

Pat -- Your post made me chuckle when you couldn't find any junk in the kitchen and you just shut the lights and went to bed... I often wish I had no junk , but at least now I made it harder to get a, I hide it in the basement fridge and I'm usually too lazy to go down to the dungeon for the food...

Today was an excellent food and exercise day!!

08-31-2005, 05:53 AM

Ilene, your posts are an inspiration to me! How are things going for you ?

Luanne - I loved the book of Pamela Peeke, and it got me into excercising. Like Ilene i would like to know what you did to loose the weight ???

Pat - great post ! I am lucky in that I don't care much for shop bought cookies or for candy, stuff that my DH and kids like. But my downfall is chocolate and snacks like cheese. And we have lots of that in the house !

Today I brought my daughter to school by bike (10 km flat land) and this afternoon I will fetch here likeways. Also I had a good UBW. I am coming to realise that even if I do not loose weight and do not get beautiful muscles, I still like the way I feel better.

have a great day,

08-31-2005, 06:19 AM
:wave: Had a good kickboxing workout last night, but am totally bummed by the need to practise my back kicks. :cry:

Add to that bad weekend + PMT makes for a blue frus! :doh:

08-31-2005, 09:08 AM
Ugh, my shoulder is definitely bothering me today. What really irks me is that my spotter was another trainer. Her main job is working the front desk and she only has one or two clients, but every once in a while I refer a client to her, or she'll train one of mine if I'm away. None of them lift as heavy as I do, but it's a bad sign that I'm having to teach her "how to train" and how to spot.

I found my friends from New Orleans! I'm so relieved. They evacuated to Houston before the storem, even took their cats with them. They've seem sattelite photos of their neighborhood and their house is still there, trees toppled over in the backyard, and maybe window damage. Luckily for them, they are north of the lake and all the water went south into the city. The causeway that enabled them to get into the city is gone...his office near the Superdome is gone...but they are OK. I'm feeling very relieved this morning :)

Cardio and back today for me.

Luanne, I haven't read Pamela Peeke's books (maybe I should), but about 1/3 of my clients are women between 40-55 who feel that their bodies have been hijacked, Those are usually the exact words. Good for you for finally "getting it" about the food. I can talk myself blue in the face, work with someone 5 days a week, but until the food connection ckicks, the whole package doesn't change. Yes, you'll get stronger and healthier and those are great benefits! But most want a shape change as well and that only happens with really strict eating. It took me a few years to admit the reality, too. :(

Gotta go,

08-31-2005, 10:40 AM
la la la eating lalalalala! :rofl: Mel I totally know what you mean about THAT!

Glad your friends are ok and I hope your shoulder is better soon!

08-31-2005, 10:52 AM
I'm on the hunt this morning for articles on muscle soreness and ???? weight gain from post workout inflamation ???
I'm in the dark as to why I always have sore glutes and calves, upper body ... but I think I've had sore abs about 3 times in 44 years :)

I'll go read in the stickies but I wondered if anyone had anything to add.

08-31-2005, 11:25 AM
How did I lose 3.4 lbs??
Here are a few tips from the book:

Don't eat after 8 pm (I try to stop at 7:30, but I'm not working anymore and can get dinner on the table by 6:00 - 6:30)
Cut out (or down) the dense carbs (pasta, rice, potatoes) after 5 pm. So, I might eat a small portion (1/3 cup) of brown rice at dinner. I am trying to get most of my carbs earlier in the day.
We can't eat like the guys anymore, so I am really focusing on keeping my portions small and eating slower.
Logging my food on FitDay and staying at 1300-1600 calories/day. This isn't in the book, but it's here on the boards all the time.

There's lots more -- she talks about the "CortiZone" -- when your body stores fat in the mid-section for anticipated energy needs. This is why the end-of-the-day stress eating is so harmful. When I was in my 20's, I could pig out at 10:00 at night and be OK. Now, my body will store it as fat right in my abdomen as a response to stress. :shrug: (Bear in mind, the book is primarily aimed at those of us who are 40+). I'm only about halfway through it -- there's so much good info. I think it's a lot of what you read here on the board about eating and exercise, but it's finally starting to click with me.

Today was chest, triceps and shoulders. Then 35 mins on the treadmill. My new running shoes are really making a difference! :tread:

08-31-2005, 01:49 PM
From my reading, female abdominal weight distribution has little to do with stress and a lot to do with sinking estrogen levels. There are 2 types of cells in your body that can produce estrogen: those in your ovaries, and the fat cells on your abdomin. As you enter perimenopause, your ovaries are putting out less estrogen. Your endocrine system attempts to compensate by adding more of the other cells that produce some estrogen: abdominal fat! That's why it's "natural" for women to gain 10-15 pounds while going through menopause.

Maybe that's a source of stress eating so the whole process is exacerbated, but it's not the stress per se that puts fat on your middle.

Susan- My abs rarely get sore unless I do a new really hard ab exercise. I don't do much weighted ab work because I'm very shortwaisted and feel "thick" around the middle anyway. The last ab exercise that made me sore was decline crunches while tossing and catching an 8 lb medicine ball. Seemed easy while I was doing it, so I did about 50. I thought I'd had a few ribs removed the next day.


09-01-2005, 03:26 PM
Mel -- You are right, part of the connection between stress and fat is the overeating response to it (stress). Also, there is a connection between stress, middle age and cortisol. Because I am still only part way through the book, I don't want to put out information that I haven't completely read through. At any rate, I think this would be a good book to recommend to your middle-age clients, because the bottom line is that it helps to explain why diet and exercise are so crucial to maintain good health in that age bracket.

Today was back, biceps and calves (I had to condense because we are going away for the weekend if the gas situation in Charlotte gets straightened out). It would be wise for everyone at least in the southeast U.S. to keep an eye on the gas availability before heading out. AAA is advising people to stay home in some areas!


09-02-2005, 05:00 AM
You poor guys! I didn't realise you weren't getting ANY gas! :dizzy: A good excuse to work from home in your pyjamas in that case! ;)

Had a nice kickbox last night. Still no joy with my back kicks! :cry: I am so :censored: off with it I'm going to practise for hours this weekend!

3rd day of my split tonight - back.

Oooh had a minor scale victory this morning 1lb down in 2 weeks (boy this is SLOW!) but 0.4% down in the body fat reading! :dance: I know it all depends on water and hydration and all that but I seem to keep fairly consistent over what I drink over the weeks so I'm taking it as 80% reliable! Plus I can *see* some muscles now! WOW!

09-02-2005, 07:24 AM

Still a bit sore from the UBW I did day before yesterday. Yesteray no formal excercise, only houseclean & supermarket run cardio.
Today the weather is great, sunny and warm but not too hot.
I biked 10 km to bring my daughter to school, then ran outside 6 km.

have a great day,

09-02-2005, 02:24 PM
Susan! Happy Birthday! :hb: :gift: :woo:

09-02-2005, 03:10 PM
Susan's the Birthday girl today?? WHOOHOO :woo: :dance: Have a great day!!

09-02-2005, 03:23 PM
:thanks: Such sweeties! Thanks goils!

09-02-2005, 03:45 PM
Happy Birthday, Susan :balloons:

Cardio only for me today. I'm not going to lift for a few days. I have tendonitis of the everything!


09-02-2005, 04:24 PM
HAPPY BIRTHDAY SUSAN!! :gift: :woo: :balloons:

Mel, I am on the opposite spectrum as you - no hard cardio for me, just a 20 min warm-up on the bike and lifting until my &#@* foot stops hurting. The pain is more general and sore that it started and starting to drive me crazy. I am also taking 30 minute naps every afternoon - either from the lack of cardio or to escape the constant pain for a bit. I don't know if it is the lack of hard cardio (moderate intensity vs strenuous) or reduction of time (20 min vs 60) or what else, but my mornng blood sugar readings have dropped (but not to dangerous levels). Sure wish my MD would send me to a diabetes educator who was also athletic. Anyone have any good on-line sources? Yes, when I was first diagnosed I asked and was told I was "smart enough to figure it out on my own". Thanks for nothing.

Uh oh, one of us is grouchy. ;)

Somehow, this makes me feel even more guilty in light of the tragedy of Katrina. *sigh*

09-02-2005, 04:41 PM
Poor Ellen's foot! Maybe you could talk to it nicely! ;) :dunno: Sorry I don't know anything about diabetes and your hard cardio, but a 30 min afternoon nap sounds like heaven to me! If only I was allowed one at work!

Just forced myself to do day 3 of my split! I did it :D Hoooray! Glad I didn't talk myself out of it! Off for a lovely relaxing bath and an egg custard! If only I had some decent reading matter! :doh:

09-02-2005, 04:54 PM
:balloons: :hb: :gift: HAPPY BIRTHDAY SUSAN! :balloons: :hb: :gift:

Not much happening in this neck of the woods - a nicer day than yesterday, so I may be able to get in a :bike: ride. Had the bike loaded in the car last night when the skies opened up - a brief and intense hail storm. :eek: I opted for inside exercising :lol: It's supposed to be rainy all weekend so I guess yard work is out. I have plenty of inside chores, though, plus a funeral tomorrow afternoon. The gym is closed Sun and Mon, so I'll need to improvise with my "girly" (they're not pastel though!) weights at home. I should just break down and buy some heavier ones for times like this.

Sorry to hear your foot is still hurting Ellen. And good luck finding a doctor that exercises! My OB/GYN is clueless about weight loss, and the work it takes.

09-02-2005, 10:43 PM
Thanks everyone!

Tomorrow we're taking our youngest off to college!

I'll maybe pop and see what you've all been up to when I get home.

Please, eat well (cleaner than I did today) and move!

09-03-2005, 07:32 AM

Happy Birthday Susan!!

Ellen - pity about your foot!

Mel- take it easy! Is this because you showed off to the big boys ??

Today I did 3 km run for cardio, inside, followed by LBW. I still have a sore hip but it seems to lessen.

Have a great day,