Happy New Year! Jan 1, 2008 - Jan 15, 2008
 

Happy New Year!

I'm very glad to see the rear end of December 2007 :p Food is still piled around my house, but like millions of other "resolutioners", today is a NEW Year! Out with the old means about 3 pounds of cheeses, carrot cake, and chocolate. In reality, my dh will put it all somewhere, won't tell me where, and he and ds will continue to whittle away the piles of calories.

I have learned from this December, that I'm nowhere near bullet-proof. :rofl: I guess I'm a slow learner. I was sick enough for 2 weeks that real workouts were out of the question, then off work for almost another 2 weeks with a houseful of people who expected lavish meals, wine and desserts. :p My clothes are tight and 5:30 am cardio will be a rude shock tomorrow morning! :yikes: But I WILL do it. I don't like the sluggish, puffy feeling at all and there's only one way to get rid of it that I've found: clean food and effective workouts.

I've heard enough good things about "the New Rules of Lifting" that I'm going to use my Barnes and Noble gift card to buy it- probably my first actual purchase of a exercise/diet book in about 5 years :dizzy: Change can be good!

So what's up for 2008 in your world?

Mel

Mel - I wish you nothing but the best but I must say, it's good to know that you're human! ;)

I managed my December goal of maintaining my weight so I'm thrilled about that. There were certainly a few splurges but I think this goal really helped me. Keeping in mind that all I wanted to do was not gain stopped me from probably gaining a few pounds by focusing on good eating on most days but it also was practical.

I have though, also been slacking a bit on the workouts simply because if I'm not at work, I don't do much. Tomorrow is back to normal and I think I too will purchase that book and try to make some changes to my workouts and maybe tweak the eating a bit. Nothing too crazy but it's time for a little change.

:newyear: everyone. Things are looking a bit snowy here today so it may be time for some shoveling later.

:D

ETA - I just went to Amazon and ordered the book! The description sounded like exactly what I'm looking for. Here's hoping!

Hi everyone. Happy new year!!

My bf pre-ordered me NRLW for xmas but it hasn't arrived yet, grumble, grumble. It's time for me to mix up my routine again and I'm hoping there'll be enough something 'new' in it for me--I've been doing versions of the man-program for the last couple of months. Let's hope the programs aren't basically identical.

My body is screaming at me today. I had to take about 10 days off from lifting while I was away for the holidays and just got back to it yesterday. I was SO WEAK. I had to drop my weights on most of my exercises and today my body is killing me, especially my deadlift muscles. How is it that some people return from a break stronger and refreshed whereas I instantly lose all my muscle-power and turn into a weakling? :tantrum:

Anyone have suggestions about building up to doing pullups? I've been using the assist machine for the last 6 weeks and I've made NO progress. I started with a 100lb counterweight and I've made it to a 90lb counterweight. Really impressive over 6 weeks. Also, I feel that the movement isn't quite right on the assist machine--it's too easy to change the angle of one's body to make it easier. I'm not sure what to do about all this. Thoughts?

Hope everyone has a lovely new year's day. The gym is closed but my dog is demanding exercise.

try doing "negatives" to work up to pull-ups. Drag a bench (lol, you are tall and probably don't need it) over to the pull up bar and start in the "up" part of the exercise. Slowly lower yourself in control. When your arms are mostly straight, hop back up on the bench and do it 9 more times :)

Another way is to use giant rubber bands (not many gyms have them, I have my own)- loop one over the pull up bar and put your knee it it. Depending on the thickness, they give varying amounts of assists, but you also have to use your core muscles to remain straight like when doing an unassisted pull-up.

Hmmmm, seems to me I remember a whole article on Krista's site....yup, here it is.

Mel

Thanks for that, Mel. I didn't think to look on Krista's site.

I'm having a lovely, lazy day. Hope the rest of you are having a nice new year's day also.

:happynewyear: everyone. I had a quiet night last night. DH left to fly to MA to see his Dad, and a friend invited me over for dinner. She had all my favorite - and friendly - appetizers: cold shrimp, cut up fruits and veggies. I was a happy gal. Dinner itself was shredded beef sandwiches. I had only a minute portion of the barbeque sauce, and 1/2 the roll. There was also a jello salad made from a CL recipe (that I'd given her a couple years ago :lol: ) A glass of wine, and I was good - esp since I was driving. Home by 10, though I ended up being up til after 12 watching my neighbor's fireworks (totally illegal where we live) from my kitchen window.

Today has been a "sanctioned" goof off day. I seldom have whole days with absolutely no commitments or DH to cook for. The most work I've done is to empty the dishwasher. :) Some reading, some surfing, a little TV tonight, eating up leftovers, and being a warm lap for the cat. I couldn't do it much longer (unless I was sick) but I'm enjoying it. Back to the grind tomorrow, and I have a project report due on Friday, so I'll be in writing mode. Thankfully all the holiday food has left the building, so healthy eating will be easier.

Hope all you sick folks feel better soon!

Happy New Year, All.

No resolutions for me, don't believe in them. Just continuing with this as my lifestyle.

Starting the year off right with a good workout today. I'm waiting for my book to arrive from Amazon and for my training appointment (Friday) so I just did some cardio and a decent UBWO. Food is good today and it feels like a Monday and it's already Wednesday so not too bad, I guess.

:D

ETA - Mel - I was checking the link you gave to Krista's site regarding the assisted pullups and I noticed that she's not a big fan of the Smith machine for squats. I was wondering what you thought about it. Thanks!

My NRLW arrived today. Hooray! I'm going to read it tonight after dinner.

Elisa, I heard from other people here (can't remember whether it was Mel, Meg or perhaps Depalma) that the Smith machine is no good. If you think about it, this makes sense. The Smith machine requires a perfectly vertical movement, but squats (and lunges) really aren't that vertical--there's a bit of an angle involved. At any rate, there seems to me to be no reason to use the Smith machine when you could use the squat rack.

Yep, I"ve heard people say they're unnatural in their track and they take away the requirement to balance yourself which is a key component to wl.

Me confused. :dizzy: Can someone simply explain the difference between the Smith machine and the squat rack? Since I use neither, I now have to go see what's available at my gym before my appointment on Friday. I was looking forward to finding a way to squat more than I can lift onto my shoulders but I'm thinking my gym might only have the Smith machine.

Thanks!

:D

The Smith Machine has a track on it, so the bar is not free, but rather confined to going up and down on the track. The Squat Rack just has pegs on which to put the bar, so that you can climb under the bar and lift it off the rack and do your squats with no support at all.

Smith Machine

Squat Cage

The ones at my gym look pretty similar until you get up close.

Not all Smith machines are vertical. Some are built with the bar traveling on an angle to better mimic natural motion.

I like the Smith machine for variations on a standard squat. I don't use it for the good ol' basic squat for all the reasons mentioned above, but there are some variations that you can't do with a free bar.

• Legs very close together
• Legs very wide in a plie position- the only other way to do this is a single db squat
• Split squats with the rear leg on a bench or bosu

I also use it for a variety of uses for which it was never intended,lol.

• Butt blasters (kneeling in front of it on all fours and pushing the bar up behind you with one leg...get a spotter)
• Explosive chest presses (use the safeties)
• Explosive pushups for people who can't do them yet from the floor
• Lying pull ups

It's also good as a steady anchor for band exercises :lol:

Mel

I remember watching the old Body Shaping series on ESPN and the guys there loved the Smith bc it allowed them to lift really high weights in what they said was a safer environment bc you couldn't get pinned by the weight. They also put the women on it bc they said they didn't need to find a spotter that way.

So, my news as Sportmom knows from my blog--I'm thinking of studying personal training. Really for no other reason than to know what I need to know for myself for my best future. Bonus would be that someday, if I wanted, I could do personal training, like as a side job if I marry and have kids, or something. I think I'll order the class this spring and I have 2 years to get certified.

Who woulda thunk I'd want this, but I do. I'm going by my gut. If I'm interested, I move on things.

There were some threads on here before where Meg, Mel, and others shared what they had been certified in. I know you're pursuing what your trainer has, but not sure which one that is. You might just want to hear from people hear again about what is the most universally accepted to make sure it's the same one.

I'm thinking ISSA. That's what my trainer has and I like it's components and of the three trainers that I think are amazing at my gym (mine included), 2 have ISSA, one has NASM. But again, if it's just for my education, I'm less focused on it's perceived value....

But sure, if anyone here is certified, please share your 2c.

Here's one of the threads that Fran is talking about: I have a job interview @ the gym: any personal trainers here?. JerseyGirl, I think it's well worth your while to take a course, even if it's just for your own knowledge. I learned so much from mine! :)

Just comparing the two (NASM and ISSA) I feel that ISSA actually has stronger components of study (in line with what I want out of it) and that NASM just markets itself better. FWIW.

I haven't taken the ISSA course but I am certified through NASM and have attended several of their weekend workshops, so I can assure you that it's much more than just better marketing. :)

Did you compare their coursework? What makes you feel it's "better"?

JG, did you read the link Meg posted? You might want to, because in there Mel says she is ISSA and would not recommend it and says why. So she might be the one to go to for more info.

But without explanation....

I guess I am influenced by the training staff I know. The ones who I think are the best (in knowledge and attitude) appear to be ISSA. But really, for me it's about the coursework. I'm comparing the two to decide what really has it for me. I just think ISSA (which is a) international and b) accepted by 95% of all gyms is more wellrounded in its course material from a quick look. But no decisions yet....

Well, I got my NRFL book today in the mail...yay Amazon! I've just started it but I like it. It's well written and a good read so far and I do believe it's what I need right now.

Anyone else?

Okay, so the book's about lifting and I did Power Yoga today but I really needed it...I can't give up everything at once you know! ;)

Thanks Mel and baffled for the smith machine/squat rack info. I forgot to look today but I have my appointment with the trainer tomorrow so we'll see what he suggets.

:D

Evening, LWL! Been a busy busy week at work, but it's almost over. I even pulled an all-nighter Tuesday. What's up with that? I'm way too old for all-nighters!

At any rate, I missed working out yesterday, but had my first day back this morning. I jumped right in with a leg workout, pretty much guaranteeing that I won't be able to walk tomorrow. I know there's no way I burned enough calories to make much of a dent in the holiday pound, um, pounds, but I sure *feel* a heckuva lot better.

Tomorrow, chest/ab day!

Stay strong ... and stay warm,
Kim

Jersey- I'm ISSA certified. I did the course 6 years ago and I'm sure it's changed, but I feel I learned very little through the course and far more through my own study. I felt their "Specialist in Performance Nutrition" course was virtually worthless although I paid quite a bit for the course and certification as well.There are great trainers with lousy certifications (ISSA is not lousy) and lousy trainers with great certifications. It's what you bring to the table and your outside resources for further learning. I had great teachers who had nothing to do with ISSA. It was a convenient certification for me.

I had no trouble finding a job, because I already had one and my head trainer didn't care what certification I had, as long as I was certified. After you've been working for a year or two, it may not matter as long as your certification is one of the top 4 or 5 and you've got a good "book" and kept current.

In retrospect, I would do NSCA, ACSM or NASM in that order.

Cardio done- boy I'm slogging after my rough December! Back and a little biceps at lunch, then I have 3 clients tomorrow. Yikes! Back into the routine :)

Mel

Talked with the training manager about it and he said NASM, ACE but before those two one I'd never heard of. He's going to loan me his ACE textbook, so maybe I do some reading first and let that be enough...for now.

So, I had my fitness training session today and holy #*!##|@ was that tough! Really though, I see the benefit of a personal trainer in that I don't think I could push myself like that regularly but I'm not booking any more appointments for now. That's a lot of money and I need to to give that some serious thought.

For now, I'm still reading The New Rules of Lifting for Women and learning a lot from that too. I'm slowly coming over to this "new thinking". I feel like I've been bombarded lately (in a good way) to do more weights, less cardio. It's like a mantra I hear all the time. And did my HR get up today! Wow. I don't know that I'll be walking well in about a day or so but I learned a lot. We did mostly legs and abs with a little biceps/triceps thrown in until the hour was up. It was fun and I'm exhausted. I couldn't even move the rest of the afternoon I was so tired.

TGIF and I hope everyone has a great weekend!

:D

You bring up a good point Elisa. For me, wl IS cardio!! For most of the session, I have a nicely elevated hr. Probably 140s range (I've never tested it, will have to do that tomorrow). And that's with even taking a one minute break b/w reps. I think that will lessen as I get fitter, but yeah, I'm hopping to do my w/l.

Ha! I got my New Rules book in the mail today, and have been reading it, jumping around some. I like it so far. It seems to go along with a lot of what's been said here. I haven't looked at the workouts in depth - that'll be for tomorrow. The nutrition doesn't seem to include any weird foods, so that's a plus. :)

Elisa, re: benefits of a PT, I have found it to be 3-fold:
1 Motivating me more than I can myself to a higher level of intensity
2 Changing the program to suit me and keep me challenged
3 but the biggee...progressing me forward faster than I could on my own without PT knowledge.

To my friends...check out my ticker on my blog.

Woo hoo!!!

Hey everyone! I'm back!

Uhh I did exercise but I also ate :) I had lots of fun but also many many mishaps. Our ship hit an Antarctic glacier... how do you beat that?

Holy cow! (Pun intended based on your avatar.)

Nelie: :hug: Welcome Back!! Tell us all about it once you get settled at home.
Quick post, I'm off to the gym for my first workout this week. ~zoom~ :devil:

Nelie, I can't wait to hear that story in full!! I told dh about your trip (he's the adventurous one of us) and asked if that was something he would like to do, and he responded, "yeah, but one of those just hit a glacier 2 weeks ago and sunk!" I'm thankful to hear yours did not sink (!), but I guess hitting an underwater glacier is not uncommon?? But I thought they were all "cutters" to help that not happen. But please do share!

Finally feeling better from the sinus infection, so I got myself on the treadmill today for a good interval workout which totally :kickbutt: me. It was worth it. I plan to get some weights in later. Can't believe how much stamina I lost from being sick, but lying in bed for a week will do that to you!

Have a great day everyone!

Uhh Fran, it wasn't an underwater glacier, it was a full on glacier :) And no we didn't sink. A month ago or so, a ship hit an iceberg and did sink but no one was hurt.

Here is a picture from our room (6th floor out of 7) and the glacier.

OK, so I assumed underwater bc I figured an above-ground one could be avoided???? :dizzy: Were you stuck for long?

An above ground glacier can be avoided IF you don't lose engine power :) We lost engine power and the current pushed us towards the glacier. We were there for an hour or so until they used the side thrusters to push us away from the glacier.

:fr:


OK, clearly you more of an adventurous spirit than me. I would have been losing it!! Wow, I would have been so nervous! Anyway, if you post your photos to a shutterfly or photobucket type place, I would love to see the link so we can visit them.