Ugh....I've fallen and I can't get up! Some one point me to the path of clean eating :o

On the other hand, I sure could lift heavy today! :p

Mel

Man I was sure paying for SuperBowl today. I went in on the Monday after superbowl and lifted enough to up my weights on nearly every exercise. Then thursday the kids were sick so I didnt make it to the gym and today was my first non post food fest day at all the new weights. fuuuuuuuuuuudge. Only I didnt say fudge.

Hey Mel, I hope today is a little easier. It's like a cycle isn't it? Once its out of the system it get so much easier but until then...:devil:

Mixed up my workout a little bit and it's just started to settle in. I had my orientation yesterday to the new gym. They have a warm up routine that involves medicine balls. Lets just say I'm not very coordinated. I realize now how little diagonal cross body talk my muscles do. Truly, I don't think the left and right side speak the same language. :lol: Anyway, I survived.

OOOOhh Lydia, what did you have to do with the medicine balls ? i would love to emulate it to see how my cross coordination is (I'm notoriously bad at such moves, but I'd love to try)

Please tell,
rabbit

Me too!

I wonder if it's similar to what they did to the kids at swimming one nite. They were doing wall squats and the coach went up and down the line tossing the medicine ball to them, they had to catch it and toss it back. It was kinda fast, so they had to concentrate on how bad their thighs ached and also anticipate the rate at which the ball would get tossed from the person next to them back to them. Was amazing to see how many of the swimmers are clearly swimmers only - all thumbs when it came to ball skills! But anyway, it looked like fun.

I did some great HIIT today and got my run up to being 50% of my workout! :eek:

Went to Costco recently and saw that they have this personal trainer in the store now if anyone is in the market for some home gym equipment. It looked pretty good with enough room to slide a bench into it.
http://content.costco.com/Images/Con...uct/363920.jpg

EPIC CTS – Compact Training System

150 Lb. Cast-iron Weight Stack,
15 Vertical Workout Settings

Item # 363920
Be the first to write a review.
$999.99

They also have adjustable dumbbells for $399 - they go up to 50 lbs on each side. I know someone was looking for those.

The exercise that challenged my coordination was the diagonal woodchop with a med ball. Don't laugh. Seriously. Once I figured out to do it on one side then he said, "Great. Now reverse it." Say what?! I just couldn't get the other side to do it. I was thinking way too much about it. :lol: Here you go

http://www.youtube.com/watch?v=fyxv3...eature=related

We also did a wood chop kind of movement with the ball between our legs and pass the ball around the centers of our bodies from hand to hand. There was also a figure eight movement with the ball. I kept getting lost in my figure eight. :crazy: It was too much for someone who usually only moves up/down or side to side. :lol:

Fran: I like the squat and ball through back you described. What a great way to challenge a group all at once. I bet the coach had to be quick to keep it going too.

Lydia,

Thanks for the info, I'm going to look into it.

About getting lost in the figure 8: This is how my friend & I landed at the power class at the gym...We were regulars at the aerobis & steps calsses but got way too confused from the choreography. So when my friend came up with weightlifting ("very simple choreography...if the weight is up you move it down and when it is down you move it up") I immediately fell for it. We are still sticking to the class, I believe it is the 3rd year now.

have a great day,
Rabbit

I don't have a medicine ball, but tried it with just the basketball. Interesting! I might put that in my warm-up.

I had a fun and killer UB and abs workout today. I've been mixing it up a lot. Warm-up was deadlifts, handstand push-up practice, and the crossfit warm-up: OH squats, push-ups, dips, etc. Then I did UB lifting and more abs with lighter weights, higher reps, circuit style, no rest. By the end I was busted down to 8 or 10 reps per exercise. Fun! Then I ran 20 mins to finish it off.

ETA: Sorry, Alena. Here's the decoder ring:
UB=Upper Body (weight lifting)
OH squats=Overhead squats with a barbell (or in my case, a broomstick with 20 lbs on it, lol)

rabbit - I love my power class too! It's not the same as when I do my own strength training workouts, but it's a nice part of the week. No thinking, just lifting, and there's other people around to keep me motivated!

Mel - how's the food going? getting any cleaner?? Some days (or weeks ;)) are just like that...more of a struggle than others.

Lydia - I like the woodchops...do you think it's at all a shoulder exercise? I'm wondering if it would bother my shoulder at all. Speaking of which though, and it's too soon to say, but my shoulder has been feeling a lot better lately in yoga. The downward dogs used to just kill me so either my form is better, or my shoulder is stronger?? who knows, but either way I'm liking it! And hey, how do you know how much a medicine ball weighs or which are heavier. And don't say just pick it up and see! ;) Are the colours uniform for different weights??

Last question for all you HIIT kids. Any idea what your HR is at the high point? I'm only going by the treadmill HR monitor and it takes a few seconds to kick in when I go down to the walking speed but it looks like my top end is around the high 160's...and I'm breathing hard. It drops about 20 beats in about a minute and a half and then I start speeding back up again. I know it's partially age based, I'm just wondering if anyone else tracks their HR during their HIIT workouts.

Slightly OT, but I'm still wondering how people would feel about merging the BFL with the regular threads? Doesn't matter too much to me, I'll pop in and post wherever but sometimes I'm not sure where to "find" people these days. Personally, I don't mind if half the people are talking specifically BFL, and half aren't. We still all have basically the same goals. JMO.

:D

I'm a big fan of cross-body training. I like to have people squat on the mushy side of a bosu and toss a med ball at them. Another fun exercise is have two people each on a bosu throwing to each other- high, low to the outside, soft, hard, etc.

Cardio done, and I'll have to lift shoulders at home tonight. I have a lunch meeting in Harrisburg :p about an hour and a half from here.

Trying hard to clean up the food!

Mel

That sounds fun, Mel! I would probably fall off the bosu more often than not---which means it is probably exactly the kind of exercise I need to do!

Last night I was sort of feeling sorry for myself---woe is me, too sick to exercise, and resisting all sorts of temptations at a yummy mom and pop greasy spoon (although what I had --chicken fajita meat w/ the veggies, red chile and a little guac was yummy), stuck to one piece of cake, didn't even grab a forkful of leftover cake when we got home, etc., etc., etc., BUT! I was rewarded by the scale reading 151 again this am.....no water retention or anything from the sugar in the cake.

So it is hard but worth it, so clean up your food Mel and Lydia and whoever else is struggling! :drill:

** this drill sergeant is brought to you courtesy of the 3FC butt-kicking team and is yours to pass on as needed, especially when I will need it in the future---and I will....

Morning - with DH gone I've slipped into my old morning TV news habit. I shouldn't, just gets me riled up. :lol: I also shouldn't have the laptop open and on when I should be getting dressed... Above zero - just - this morning, and cloudy. Forecast is for mid-20's later in the week.

And I just heard postage is going up another $.02 in May. Grrrrr.

Yesterday was a lousy day. Let's just say worked late, made poor choices, city council meeting that went on and on and on.... Today will be better!

Hi chickies,

I am way behind with reading (hopefully I will catch up later) but here is an article about eating for a six pack from CNN: Clicky

That's a lotta eggs!

Alena :wave:

I've just discovered the bosu in my gym - it surfaced when they rearranged stuff. I've not tried to anything but stand on it so far! :) I really should, as I can always use some balance improvement. I was reading that it's something everyone should work at as they age - it's a skill that goes away when not used. There's actually a whole book about it Balance: In search of the Lost Sense by Scott McCredie which was very interesting and had some exercises to do, starting with very simple and working up - stuff anyone can do around the house.

Wow, I'm way behind on this thread.... Will have to come back later and read a little more in detail. Did want to answer Elisa quickly, though...

I target between 180-185 for the high points right now, before my surgery I was targeting 190-195 - some sets got to 200, but not consistently - but can't get there yet. I drop it down to about 150 in a little under a minute, then start winding it back up slowly. Last night I did four interval sets got to 181, 183, 185, 186 (for only a few seconds before back to 185) - so, not the same each set. I sometimes worry that I'm going too high...