Weight and Resistance Training - LWL #269 - August 21st - August 27th

Morning all!

I have been to the doc's! My sore shoulder is a sore neck! :doh: I don't know if that's better or worse!! :lol: At least I know what kind of exercises to do, since it's similar to the whiplash I had about 6 years ago. I've been referred to a physio, so we shall see what happens.

Oh and the doctor asked how I'd injured it... I said "Hitting someone in the head with a right hook!" :rofl: He was amused! ;)

Fru- I think that's actually good news, but also a re-occurring condition that you'll have to be careful of reinjuring. I have a client who suffered whiplash almost 25 years ago, and every once in a while has a flare up. Heavy overhead presses and pullups tend to makes hers worse. Glad to hear it's not a tear!

I'm back to lifting this week. I did legs yesterday and it wasn't even my usual crazy workout, but I'm SORE! I did my workout at a different gym without access to much equipment, so it was a very plain-Jane workout. No jumping on benches, bosu balls, stability balls, wobble boards....boring! But after a week off, effective ;)

I'm also re-dedicating myself to 100% clean eating. This summer has been really hard, and last week I was a wreck. That has stopped! Back to weighing, measuring, and journaling. The good news is despite how lousy I felt about how I was doing, I maintained within my self-imposed range. (at the high end, but hey, I'm in it!)

Have a good one,
Mel

Hi LWL,

I managed !!! Again, i did a lot of things that i was in doubt i could do, and I ended up last week being ill but also with my house in order, and now with a very succesfull DDs birthday behind us. Apart from a tearing cough, i am on the mend again, and i am comitting myself to get back on track.

For starters I put the alarmclock 30 mins earlier, and did 15 mins treadmill, and 30 mins lifting & flexibility stuff. I feel very virtuous & I'll try to make this a habit.

have a great day all,
Rabbit

Hi all,

I did a 5 mile hike this weekend (500 vertical rise) in 2 hours this weekend. I was very happy when my hiking book estimated that the hike would take 2 hours, 30 minutes. It was very humid and I was sweating like crazy. It was the longest and hardest hike I've done without taking a break. I also started doing yoga again twice a day. I know what I need to do is weights but I'm slacking. The past few weeks have been pretty busy but I have to figure out how to get myself and the BF to the gym. We also started looking into taking Aikido later this year when the weather cools off (and after we finish paying for the wedding).

My knee has started bothering me again where it hurts to kneel on it. I've started taking glucosamine again since that helped it last time. It is an old injury and it gets aggravated every once in a while. Stupid injuries :)

Ooooh Aikido - I used to do that. Twice! It wasn't violent enough for me! :lol:

Morning all! Was a really good weekend. Attended an Arthritis Foundation Exercise Clinic...will get certified after I teach 6 sessions, so I found friends with arthritis and am going to work with them to get the certification finished. Also trying to set up small group Arthritis clinics at the gym...if they go, I will stay on. Made some good contacts at the clinic....one woman does pt on tour boats...now that would be a great way to do my retirement...doing personal training on ships...what fun! I'm going to look into it.

Worked out and ate well this weekend, dropped two pounds last week, no major aches and pains, life is good.

Nelie...did you do Sugarloaf again or another location? You inspire me to get out there...but with my weak knee I'm not sure its a great idea. Sugarloaf for sure has some really steep trails.

Rabbit, glad you got through the week. Hope you start feeling much better. Bet the kids were glad to be home.

Fru, sorry to hear about your neck...be easy on yourself.

have a good day everyone.

Susan

Frus - well yeah maybe we upgrade to violence later :)

Susan (am) - No, I did Patapsco river which is part of Patapsco state park near Baltimore. It is a pretty nice hike but there was one killer hill and small hills.

Hi ladies. Got in another full body WT day on Saturday. I am really liking it more than I thought I would. I was afraid that it would be a drudgery exercise, but I'm finding it a feel good. I'm currently at 3# db and doing 2 sets of 10-12 reps depending on exercise, so much growth anticipated. I lowered my reps on the back flys still using the 3# and was able to keep my form. My dh actually came downstairs to spot me to make sure that my form was kept - it was. I think I impress him ;)

Mel / et al, I'm getting closer and closer to initial goal and trying to decide a demarcation line to not cross once I start maintaining. I was thinking a 3-5 pound range, what do you suggest? Example, if I get to 115 and find that it is suitable for my health and lifestyle, would 120 be too low to use as my red light to stop and focus back?

Hi SBM,

If I was near target of 115, yes, I would take 120 as the line in the sand. just try it to see how it works out. If after a while you find that it is easy to handle and you want to look more ripped ....you lower. If it is impossible to hold, you up.

Keep up the good work,
Rabbit

Morning LWL! We have counted all the books in the library, and have clean carpeting and reopened for business. :) Now, maybe I can get back to a more routine life. Eating was so-so last week, but following a week of the same while on vacation, it's not good. Back to clean eats/whole foods this week. And more than that, back to the exercise routine! I have a new iPod Nano that I loaded up with music. Much easier for the gym than my big MP3 player (which I still love for the rest of my life though).

Today is DH's birthday - he's 61. I made him a small cake yesterday, and had a small piece for dinner last night. He had a great surprise treat - a friend of ours who moved away a long time ago, and who we haven't seen in person in about 8 years, is up here doing a job and called and came out for dinner. We had a great catch-up visit (and a salmon dinner - he doesn't get a lot of Alaska salmon in Ft. Worth, TX :rofl: )

Glad you got your shoulder looked at Frus, and know what to do.

Rabbit, glad you're feeling better. It is a virtuous feeling to get all your exercise done first thing, isn't it.

:wave: to all of you. It's NOT raining here today (yet, anyway) so we're all happy about that. Lots of flooding north and east of us, and some friends who went camping in Denali Park are stranded on the wrong side of a washed out road. At least they're all together so no one is home worrying.

Ah here you are! I was afraid since I finally, finally got a couple workouts in ... that I'd have nowhere to tell it! OK technically they were on the 19th and 20th but ya know????

2Fru – Hope your injury gets better soon. So far I’ve been lucky enough in life to not mess up anything that came back to haunt me (knock on wood).

Mel – Way to get recommitted to the clean eats! I’ve been doing better in the last couple of weeks, but not 100%.

Rabbit – Glad DD’s birthday was a hit. Good job with the AM workout, I find those difficult to wake up for.

nelie – Sounds like a heck of a hike. I wish I had more time to get out and enjoy the nature around here, but I get so frustrated with the traffic trying to get to it.

Susan – WTG, bet you’re looking forward to earning that certification. Your retirement plan sounds good to me. ;)

Pat – Glad all that madness at the library is over and you can hopefully get back to your regularly scheduled life. Happy birthday to the husband!


I got some good exercise in this weekend. On Saturday I went to pilates ball class and then swam laps, on Sunday I headed to the beach for a couple hours of boogie boarding and working on my tan, I walked my old roomies’ dog since they went out of town for the day, went home and walked my dog, and then practiced rollerblading with the dog. I was kind of scared at first because I wasn’t sure if I’d be able to maintain control, but overall it went better than expected. I got up early (a bit painful for me) and took the dog out for half and hour this morning, it was going just great until he got really excited about a dog that was spazzing out a bit ahead of us on the bike path and I decided to get him turned around to go back home. Well, he somehow ended up under me and I sat my fat bottom right onto the pavement. It wasn’t too terrible, I have lots of padding down there. Only my pride was injured.

Off to yoga tonight, looking forward to it.

Have a good week all! :wave:

Hi LWL,

Very busy day today. We are in a frenzy to get DD and DS tooled up for the first school day tomorrow. Since they came home only last friday, this means everything needs to be crammed into a couple of days, and with my work, and DDs birthday, it has been a bit busy!.

But ... here we are. The school books have their paper jackets. both kids got a new bike (OUch), and they cleaned up the livingroom while I was resting.

I am sore from the power class yesterday. I will try to get in another Am workout, as my try to get back on track routine. And..with the new bikes for the kids..I treated myself to a new secondhand bike. 7 speed !!!!!. My current bike I got around 1987 when a colleague wanted to bin his wife's old bike, so I guess I have earned this one. I can pick it up next thursday. Yay! I feel like I've earned something good now.

Have a great day all,
Rabbit

Hi Rabbit! You've been a busy mom! Kids started school today here, and it's pouring rain. A 7 speed bike sounds funny, as those of us in the US are used to these 21-speed (of which I probably use only 7!) I bought my bike in the mid-90's, but I've replaced a lot of things on it, and proably only the frame is that old. :lol:

Back at the gym last night for some cardio. Hope to do some weights on Wed, and get back into a regular routine. Summer/vacations sure play havoc with routines. Had a much needed haircut and perm this morning, so feeling pretty good.

Hi all,
Rabbit- Congrats on the new bike :) I haven't faced the back to school ordeal yet... I can't wait for ds to actually be back in school, but we are ignoring the process :dizzy:

Pat- Welcome back. Everyone elses summer vacations play havoc with my routines and paycheck!

Susan- When I was in Jamaica last spring, I talked to the fitness instructor at the resort where we stayed. There's a company that books instructors for a week or two at all-inclusive resorts. You stay for free in exchange for teaching 1-2 classes per day. PM me if you want the details. The week that I was there, she taught a very easy water aerobics class in the mid-morning, and a not very challenging (for me) step and bodysculpting (very light weights) class in the late afternoon.

Shan- Be careful with the dogs and rollerblades! You reminded me that it's getting almost cool enough here to dig mine out again. Time for some rollercrashing!

Softballmom- Good question! I've been avoiding the scale most of the summer and using "body landmarks" but when you first start maintaining, you probably want to keep a closer watch. There's a whole thread in the Maintainers Forum about this right here. (http://www.3fatchicks.com/forum/showthread.php?t=91734)

Fru- haha, not violent enough! You need to meet my dental hygenist. She a multiple black belt of varying degrees in several martial arts, but the one that always amazes me is some form of HUGE blade fighting in which she is nationally ranked. She's 52. She has even scared my son into flossing every night :rofl:

I had a good, totally on plan day. Yay me!

I need about 3 more perfect weeks...lol, I guess two days is a good start.

Cardio: 3 mile treadmill run; weights: chest
M1: peach eggwhite-oatmeal-cottage cheese pancake
M2: protein shake
M3: tuna, salad, baby carrots, green beans, 1 peach
M4: 1 c. non-fat yogurt, 1 scoop protein powder, 1 apple
M5: chicken, broccoli

Mel

:wave:

I'm being lazy - I meant to go to the gym at lunch, but I couldn't get my lazy bones out of the chair! I did go for a walk to get my lunch though ;) I usually go on a Wednesday night, but we're going to the cinema. I think I'll do some bonkers stuff on Friday night instead and take Wednesday as my rest day. I'm planning kickboxing on Saturday and an 8 mile run on Sunday so I suppose it'll work out ok!

My neck's feeling about 10 times better - I did some stretching exercises that I was shown when I had whiplash and it seems to be doing the trick. I could even lie on that side for a cuddle last night :)

I've got a new bike too! It's my dad's 1970s road bike! :lol: I've ordered a new saddle for it, but I think I might need a new seat post depending on the fitting! I've bought new cycle shorts since the old ones are a bit baggy and I've got a power-pump for when I get a flat! :lol: I'll be cycling to work and back a coupla days a week (all 28 miles of it!!!) so that should shift some wedding dress bulge! :rofl:

Mel, thanks, will PM you when I get a chance.

Pat, glad things are under control. Hope your DH had a great birthday.

Rabbit, glad you treated yourself as well. I've been thinking about getting out my old bike....but right now it's too hot to do anything...will wait till September.

Shan...I envy you the rollerblading. If I was ten years younger....but at age 63 I'm too worried about broken bones to try it...but it looks so cool!

SusanB...good going on the workouts.

Softballmom...5 pounds sounds like a good demarcation.

Nelie...any more hikes on the horizon?

Well, my two pound loss seems solid...even after eating out last night and having a (kiddie-sized) cup of homemade icecream for dessert. I am so freaky right now about staying on my eating plan....I'm nervous about visiting DD, DSIL and grandbaby this weekend. They usually eat out alot, and I'm going to try to take control and cook while I'm there.

I'm finding that cardio is the answer to dropping the weight...just lifting doesn't do it at my age. With my bum knee the elliptical and cross ramp seems to be the answer, less wear and tear.

Hope you all have a great day.

I got a great workout in last night, which I needed after the surprise victory lunch my bf treated me to yesterday. He had a good first round job interview and decided to rescue me from the office since he’d taken the day off. I did a 40 min hill program on the elliptical and even bumped it up to “level 13” from my usual “level 12”, whatever that means. I thinks it’s just more resistance. Then I did UB lifting. Went home good and sweaty and had a light, healthy dinner.

2 pounds down, that’s like a pound per week for the last 2 weeks! I’ve managed to get out on the blades for about 30 min every day so far this week, I think the bit of extra cardio will definitely help.

I’m taking the day off from the gym and probably doing a stability ball workout at home tonight. I really should work on my push-ups, I still need the assistance of the ball or have to do “girl push-ups” from the knees. Someday I’d like to be able to do real ones. Probably get some ab/lower back and hip work in too.

2Fru - Is that 28 miles round trip or each way? Either way, that’s some major added cardio, good for you. 8 mile run? I recoil in fear at the mere thought of it. You are hardcore!

Mel – Glad things are going according to “plan”. You will persevere! It’s pretty easy for me to string a couple of good days together, the problem comes with making it into good weeks and months.

Good luck to everyone getting their kids back to school. Anyone else excited about fall football season coming up?

That's 28 miles round trip. So only 14 each way. I used to do 9 each way, so I figure 14's not too much more! ;)

:wave: Is everyone skiving off?

I'm going to the gym tonight :D I've decided that averaging 1500kcals is just not working for me. I've been tired all week - even with over 8 hours sleep a night - and I couldn't make it through 2 hours of kickboxing last night. I came home and ate (healthy) carbs. This morning I've had cereal for breakfast to see if that will make a difference. If not, then I'm going to up the calories. I'm still not losing any weight at 1500, so I'd rather eat more, and not lose weight and at least have the energy to work out! :lol:

Probably a good idea, Fru. If you bonk, you sure aren't going to do yourself much good. Aside from the scale, are clothes fitting better ? Are you taking measurements? Have you tried on that gorgeous dress lately?

Eat have been squeaky clean this week. I've had a lot of long days working so little frrom more mindless munching at home. For the first time in I can't remember how long, I have 3 days off- all my Friday and Saturday clients are on vacation! Will see how I do spending most of the day at home, with the added frustration of trying to straighten out ds's schedule at the high school guidance office. That's always good for some feelings of rage and frustration.

Off to do cardio and arms, then laundry, etc...

Mel

We are very calmly trying to ease DS through getting his things in order for his second year at college. Those folks leave everything so late. I'm sure they think money, loans and gov't loans all pop instantaneously out of thin air! He hasn't even received his proof of enrollment yet!

Between all the things we're muddling through just lately ... lifting doesn't fit very well. So last night, with a few hours all to myself, I did a total body workout (a la Krista) with dumbells. It feels pretty good. If I can fit that in maybe 2 or 3 times a week until the move and school starting all blow over ... I'll feel pretty good about that, I think.

I have decided :yes:

I AM GOING TO DO BfL

I've copied out the sets and reps thingies in my little weightlifting notebook and I have decided to look at the eating plan closely. I have 11 weeks to the wedding - so if I follow it super-close, then I should be somewhere near! I also have half-marathon training, so I am going to substitute my running for the HIIT sets. I'm going to do 1 or 2 HIITs per week running (good for increasing speed anyway), continue with kickboxing and see how it goes.

Does one count one's calories on BfL or is it just portion sizes? D'you think it might stop me getting all worried if I did "portions" for a week and listened closely to my body? I'm scared to leave precious fitday!

OMG!!!!! Who put "RICE CAKE" on the authorised foods list??? :faint: Methinks he wants to sell more books!

*mutter* RICE CAKES! :rofl:

Frus, good idea! I think you do portions and portion sizes with BFL. So just do a portion of carbs with a portion of protein for your mini meals and add those extra veggies in. Maybe I need to do BFL too. I had 2 really bad days of eating last week. I was eating PB straight out of the jar! (my own personal jar)

I have 12 weeks until my wedding (I think) so now is the time to step it up.

Are the brides getting nervous here?? :lol: Frus, I think BFL will help you keep your focus as things get a little closer. Nelie - step away from the peanut butter!! :drill:

I made it to the gym on Monday - had meetings Tues, Wed, Thurs, and will be back tonight! Eating has been about 85-90% on however, so I'm feeling pretty good. It's still raining here (over 5" this month already :eek: ) so no bike riding in my near future.

I never did report on my self-modified BFL for women. I didn't lose any significant weight, but I did lose inches! :) I'm gearing up to start another 12 weeks on Monday. That'll take me to the week before Thanksgiving. We are going to my BIL's house in Maine for the whole week, and DH's whole family will be there at least for T'giving weekend, so I'd really like to be on the top of my game. All the women in that family are naturally slim - grrrr.

:wave: Have a great day, and stay dry. :rofl:

BFL is a great idea. Go with the portions, and don't count calories. You are doing so much exercise that you can use that amount of food. I had the first edition of the book- no rice cakes! The cleaner your food, the better your results! (duh!)

I probably sound like a broken record, but be careful of the free day concept! If I were you, I wouldn't even go there, but do a free meal. Free day was what retriggered all the eating disorder problems that I thought I'd banished 25 years ago. "Dieting" or restricting didn't cause it- being given license to eat whatever I wanted for a full 24 hours caused it. I took that statement quite literally. When the book was written, I doubt Bill Phillips knew much about cumpulsive eating behaviors. :dizzy:

I think it's portion sizes too Fru, but I don't think calorie counting, especially to start, is a bad idea. I'm going to do a recount come September 1. I have finally decided food lists make me insane, as I am a black & White/ all or nothing person. I KNOW what is good. I know a little protein with each meal/snack is the way to go. I know good carbs vs bad, so if I want a natural pb s'wich w/o the jelly on whole wheat, I'm going to have it. I have read all the diet books, incl. SoBe & Atkins and have enough info to make my own plan, so that's what I'm going to stick with, with BFL for my exercise plan.

I just read Fat Smash Plan (in like an hour) last nite, got it from the library. What a big puff of ricecake air. Talk about empty calories - this was empty reading. Everything you already knew from reading MAGAZINES for gosh sakes, with a couple of food lists thrown in and some recipes. phooey! I circulated that right back today for the next fool on the wait list. It was worth the read to see what all the Celebrity Fit Club excitement was about. But I find myself to be thinking about diets the way I think about religion - every says their way is the ONLY way. SoBe won't let you eat fruit and FSmash does a 9 day detox on nothing but fruit & veggies. :rolleyes: That's why I'm tired of one way is the only way. I'm doing it MY way, the common sense way.

:yes: Free day is out the window!!! I tried that before - didn't work! I've decided I'm going to have a couple of free meals. Last night I had a lovely chicken and mango salad out for dinner, then I was still hungry (1.5 hours of kickboxing does that to a girl! :lol: ) so I had chocolate puddle pudding with ice cream :o - carbo loading for today's long run! I'm off for 8 miles with my audio book. I think I will treat myself to a fairly carb-heavy day today though, but still get my protein in at every meal! :yes:

So BfL week 1 day 1 went ok - reasonable eating, with a free pudding ;) a good "extra" workout of 1.5 hours kickboxing. Today is "free day" for exercise then Monday is UBW.

I was in the gym on Friday and did UBW, LBW and a version of HIIT on the treadmill. I've figured out what kind of weights I have to use for my exercises, so it's all good! :D

I took "before" pictures and you can see my abs :eek: They look like some after pictures in the book :rofl: (modest? Moi? :lol: )

Hi LWL,
Finally checking in after a couple of much too busy days. I still have tons to do but i 've decided to take my weekend this evening. Curl up with a nice book and laze. Yesterday and today I put in 1 hour workouts, incorporating the pilates on the ball dvd 920 mins0 and a UBW (yesterday) and a LBW (today). I hope to keep it up.

Also today I did the pilates on the ball with DD, who is just 12 and has no inkling how to contract her abs. It is quite amazing to me, as we both see the muscles (she has almost no fat), but she seems to be unable to relax her back muscles as well. She cannot drop forward to touch toes, and she cannot curl up to rock back & forth. Amazing. i guess we will continue the ball stuff.

Up for another busy week, and my washingmachine died on me this morning. Somehow everything seems to fail at once. I'll go to the store tomorrow to get a new one. Sigh. I halready had an expensive month, but a washing machine is a must.

have a great day all,
rabbit

:hug: for your washing machine rabbit ;)

Just checking in to say I made my 8 miles ok - fair bit of walking due to sore quads from Friday and Saturday, sore ankle from my kickboxing instructor's elbow and blisters from other shoes :rolleyes:

I have also had a really clean food day so far. There's not much food in the house, so it will continue :D I've got some sweet potato fries in the oven and a haddock fillet, gonna crack out the green beans from the freezer too! :T

This morning I had a nice protein pancake and put ground flax seed in it for some EFAs - didn't seem to alter the flavour much so that was ok! :D

I found this really :cool: whole food store in Camden at the end of my run. They were selling protein shakes for £4.50 ($9!!!!!!) so I didn't get one of those, but I got a small protein "ball" which was v tasty and apples and sweet potatoes and cottage cheese! :lol: BfL staples you know ;)

Ok, off to see how dinner's progressing. I'm chewing my arm off here :hun: