Healthful Living/Weekly Workout Support Group: 7 -13 Sep

[Leslie Ferguson]

Welcome back to the gang for another rousing week.
Leah - If you've checked this thread restarts every week afreash - makes it a little easier to navigate.
Cindi - Thanks for letting me start again. It is my pleasure to start the thread each week. Kind of a heady experience really.

Where to start - still having a little cramp in my arch, even after taking today off. But I really think that the cramp is just that and not plantar fasciatis. But it really is too early to tell. The new shoes could be the culprit but my tight calf could also be causing my problems.

This weeks workout - I'm not really sure but I know that it is a realatively easy week. Especially compared to my running extravangaza of last week (42+ miles). The long run this week is a step-back to 12 miles. I wish I could put my plan on paper but I don't have it handy. But tomorrow when I'm at work - it is there on my computer.

An early welcome and welcome back to the lurkers and newbies this week. I hope that every one has a healthful week. In all they do, their eating, workouts, and other healthful endeavors.

Peace to all and I'll see you in the morning.
Les

BTW - Cindi - I'm a big trivia buff, especially in math so just keep bringing the questions and I'll try to help as best I can.
Les

[d_ferrero]

I'll jump in next Les. I'm back, ready for another week of trying to make healthier choices. To that end, after hosting brunch for some local Cooking Light friends, John and I decided it was too pretty a late-summer evening not to enjoy the outside -- and walked two miles to dinner and back. I wish I had more time to walk outdoors -- I really miss that. I'm hoping to incorporate a few more early evening walks before the weather and the time changes. As for the rest of the week, my plan is to get to the gym every night except Tuesday (when I'm meeting friends for dinner & a movie) for 45 minutes of cardio & weights.

Hope everyone else has a great week!

[Michelle Achuff]

I really wanted to say that although I don't know everyone here and am brand new, I am finding this group to be an inspiration! I wish I'd known about it longer and am glad I have found it now. I am ready to start a new week and hopefully a *full* week of workout this time. I have been keeping up with my daily water goal (and then some...I'm floating...lol) which has been a blessing with getting over illness and sinus problems. Woke up this morning with *no* sinus pressure (let's hope for the best!) Did my cardio workout yesterday and thankfully don't feel crippled today...lol, I suppose it's true that gets better each time that you do it.

Les~ I sure hope that your cramping gets better soon! I had to laugh at your 'step back' to 12 miles...I cannot fathom running twelve miles....great on you! :-)

d~ Nice to meet you :-) Good luck getting your walks in. It is beautiful out this time of year and I know that sometimes just breathing in the fresh air and getting into 'open spaces' after being cooped up from heat advisories can be a lift to your heart and spirit (in addition to the physical healthful benefits!).


I do have a general question. As it stands right now I am doing 2 cardio workouts a week (shooting for the 15 minutes again this week and moving up to 20 next week..whew), and I am doing 5 (1 hour) strength training workouts a week. I do not do these things on the same days, which means I have a workout each day. Is there a specific benefit to doing your cardio and weights in one session or does it make a difference?

My goals this week:

Hit all of my workouts.
Keep up the water intake.
I'm going to watch my pilates video for the home gym...I swear it! (anyone else do pilates...quite honestly, I don't even know what they are...lol).

Good luck to everyone!!!!

Smiles~

Michelle

[cinbis]

Les-thank you for getting us started. Your motivation is always so helpful! I'm sure I'll be passing on some more trivia questions! Thank you! I'm looking forward to seeing what your easier week looks like!

D~I enjoy going out for walks. It seems at night there are so many other distractions that I don't get out as often as I should. It is getting darker earlier which makes it difficult. When I do go, I really enjoy it. Sometimes if I write something on this board, I feel more likely to do it. Maybe that will work for you!

Michelle-I'll let Les answer your workout question. Personally, I do a lot more cardio than weight training. I need to balance it a little more. Because the weather is nice, I like to take advantage and run outside. There will be plenty of time this winter to concentrate on weights. I try to go to a Pilates class on Tuesdays. The instructor mixes in a little yoga also. I like it...it's a great workout. I usually feel it in my abs the most.

Here's my plan for the week:

Sunday: off....pushups - 15
Monday: we're starting a new program with our Personal Trainer. I'm not sure what it is going to entail. I'm going to do something before our session starts, but haven't decided. There is Core training class or I may do some cardio. I'm hoping to make it Yoga tonight
Tuesday: it is going to be an extremely busy day and night. Hoping to get up early and run
Wednesday: cycle class
Thursday: run
Friday: cycle
Sat: run

My family and I have decided to get a puppy. I hope this is a good decision! We've decided on a Cavalier King Charles Spaniel. We have a cat now, but he is fairly low maintenance. I'm talking with a few breeders now, but it looks like we may get the puppy in 7 weeks!

Have a great day!
Cindi

[JackieO]

Ok, after two full weeks of NO formal workouts, I am going to take a few baby steps this week to get back into a fitness routine. Two modest goals for the week:

1) set up an appointment with a trainer at our new club for an orientation to the fitness equipment
2) go for a long walk or bike ride on the Fox River trail near my home. [I still haven't put air in my bike tires!]

Tiny steps, to be sure, but the longest journey begins with a single step.

Have a good week, everyone.

[tmsl]

Well, this week should see me back in the swing of things. Our fitness center opens back up this afternoon and I hope it is not too crowded. After not doing weights much the past few weeks I hope to get back in the routine. I started swimming with flippers/fins this past Friday night. I seem to have a problem when my toes are pointed that my feet want to cramp up. The fins seem to keep my toes pointed more so than swimming with out them. Does anyone know that if I suffer through this the muscles will get stronger and quit cramping? I was trying to use the swimming to stretch my muscles after running, so I'm not doing a lot of laps, maybe 15-20 minutes worth. Anyway this is my plan for the week:

Monday-35 minute run (2-1/2 miles plus walk to cool down), weights for legs, swimming to stretch
Tuesday-easy run on treadmill or eliptical, upper body weights, swim
Friday-35 minute run (same as Monday), weights for legs(different exercises), swimming to stretch

Good luck everyone for the week!

Laura K.

[Leslie Ferguson]

I'm back... busy morning but I hope that I still have the opportunity to get my work-out in over lunch today instead of after work (more about my workout plan in a minute).

Michelle - Over the past 4 years when I've been more into my training routine and working weights I would say that I normally don't do a full cardio and weights on the same day. I always start my weights session with an easy cardio session - just for warm-up. On those days my cardio is about 15 minutes WALKING on the treadmill. That said, my coach and others will do an easy run in the morning before their weights workouts. A lot depends on whether you are lifting heavy or for endurance (I lift for endurance). If I were to do a full cardio on a weight day I'd do an easy run before, but not immediately before my weights. Hope that helps. And I'm glad to hear that your sinuses are shaping up nicely. I have an appreciation for sinus problems (Mom has had numerous surgeries to have the membrane either removed or the cavity cleaned out). Funny when I think that 12 is a step-back week too. 5 years ago I would have never believed I'd say something like that.

Laura K - When I swam more I too had problems cramping when I pointed my toes excessively. I don't really know how to lessen them either. Sorry I can't help there.

Dolores - Welcome back - hope that you can keep up your goals and start getting out more frequently.

Jackie - You're right... little steps are the best way to start.

This weeks (promised) workout plan:
SUN XT/Weights
MON 6 x 800m at 3:19 per mile
TUE 4 Easy miles (long run pace)
WED 50 minutes Tempo run (about 7 or 8 miles)
THU 9 miles at Race Pace (about 11 or 12 miles total)
FRI Rest
SAT 12 miles long run pace

All in all about the same amount of total mileage as last week - today's workout will be about 6 miles all total and tomorrows will probably be close to the same distance. So I'll probably check in at ~45 miles . Am I really that crazy? (You don't have to answer if you don't want to.)

Have a good week all,
Les

[Laura]

Hey everyone,

Well Saturday's run took more out of me than I expected. So.. I am going to modify my original plan.

Sunday: rest
Monday: 2-3 mile walk
Tuesday: upper body weights
Wednesday: Speed workout 6x800 at 4:30 pace
Thursday: 5 miles/ upper body
Friday: rest
Satuday: 13-15 miles

This is my last week of long runs before my 1/2 on the 28th. Phew! During the next two weeks I will be cutting back on my mileage, but increasing my speed and interval runs.

I am trying to work more ab work into my daily routine as well.

Les~ I hope your arch starts feeling better soon. Two of my toes cramped up after my long run on Saturday. It took about an hour until they felt normal again.

Michelle, I only have one Pilates tape. I keep saying I am going to buy more, but I don't want to get one until I get a DVD player (yes I am probably one of the few remaining who still uses their VHS player). I definitely notice Pilates really helps with the abs.

Speaking of abs, I hope JeAnne comes back this week. She mentioned something about "woodchoppers" for ab work. I have a suspiscion about what they might be, but wanted her to clarify for me.

Cindi/Dolores - I had got out of walking when I really started to focus on running, but I have taken a few recently, and forgot how much I miss walks.

Jackie, sounds like you have a good plan to get back into the swing of things. How is DS doing in school? Do they have FCA at his school? DD joined and she met a lot of kids that way, that she likely would not have met right away.

Laura K~ What kind of fins are you using? I have found the zoomers (shorter training fins) don't bother me as much as the longer ones that my kids used for swim team practice. Maybe you just need to ease into it-- only use the fins for 5 minutes this week and then slowly build up.

As for healthful living? Sleep, it seems to be eluding me again.

Have a great week everyone!

Laura

[greysangel]

Good morning everyone!!!!

I fell off the map last week with the intestinal virus thing, but only missed two workouts so I'm happy about that.

Les - cramps - ugh. I tend to cramp in the morning...especially my feet. I have a feeling it has to do with being flat footed. My arch support always lacks so it takes a good bit of time in the morning to get the blood circulating and the feet feeling good.

Dolores - I love walking with the hub. One of my favorite weekend activities is to take the train into the village and spend the day walking all over the west or east side of the city.

Michelle - Les pretty much covered your question, but I'll add my two cents. I do think there is a benefit to having a "rest" day. Your body needs to recover. Your question sort of depends on what kind of cardio and what kind of strength training you are doing. I do cardio 5-6 days a week and weights 3 times a week. I lift heavy and the days I lift, the cardio is light (I do my cardio after weights). On non weight days, my cardio is a lot more intense...I do intervals or sprints or spinning.

Cindi - great plan and WOO HOO puppy!!!! I have a shih tzu and I would love love to get another doggie. They are addictively cute

Jackie - modest goals are good goals Nothing worse than setting yourself up to fail. Baby steps are good!

Laura - Wood chops. You can either use a weighted medicine ball or a cable system (ropes on top). You stand with your feet apart and you hold the ball down on one side (both hands) with weight shifted to that side. You cross the ball in front of you and twist and raise it up to the other side shifting the weight onto your other side. Make sense? I'll try to find an illustration on line. With the cable weight the motion is going from up on closer side to down on the other side. You are working the obliques.

Heres the plan for me
This week is a week of total body on the weights...usually I split up the body parts but I'm changing it up this week.

Monday
db lunges
leg extensions
leg curls
pull ups
pull overs
dips
seated row
db incline flye
lateral raise
cardio - 25 min

tues
Spin 40 /abs

Wed
plie squats
stiff legged dead lifts
walking lunges
cable pull backs supersetted with downs
db row
skull crushers
bench press
shrugs
inc db curls
cardio 25

thurs
spin 40/ abs

friday (had to swap my days here)
off

sat
hack squats
db lunges
uni leg curl
chin ups
lat pull down
seated row
close grip chest press
up right row
barbell curl
cardio 25

sunday OFF!

[Minky]

Good Morning! And I thought I was checking in early this week!! You guys are all way ahead of me

I am actually on my way out for a walk with the dog - and I have a sweatshirt on I think autumn arrived overnight...for how long I don't know, though. But I plan to enjoy it while it lasts.

Here's my plan:

SUN - cardio/strength training
MON - walk 3 (maybe a few running intervals too)
TUES - same as Sun
WED - yoga
THURS - cardio/strength
FRI - kickboxing
SAT - off

Healthy Living goal - more sleep and better menu planning. I have gotten pretty lazy about planning/cooking over the summer...

Here's to a great week, everyone!

[Laura]

Originally posted by greysangel
Good morning everyone!!!!

Laura - Wood chops. You can either use a weighted medicine ball or a cable system (ropes on top). You stand with your feet apart and you hold the ball down on one side (both hands) with weight shifted to that side. You cross the ball in front of you and twist and raise it up to the other side shifting the weight onto your other side. Make sense? I'll try to find an illustration on line. With the cable weight the motion is going from up on closer side to down on the other side. You are working the obliques.

Thanks JeAnne, I was familiar with the cable version, but not with the medicine ball. I have been reading a lot lately about the benefit of adding resistance training to ab work. It makes sense. I am thinking of getting a small (6 lb) medicine ball for home.

BTW - your workout is impressive!

[JackieO]

Originally posted by Laura
. Jackie, sounds like you have a good plan to get back into the swing of things. How is DS doing in school? Do they have FCA at his school? DD joined and she met a lot of kids that way, that she likely would not have met right away.

Laura

Not sure what "FCA" is, but DS seems to be doing well. His tennis buddies seem to roam in a pack and they have been spending a LOT of time at the HS courts. In fact, three of them rang our doorbell about 9 o'clock Saturday night when he was watching a movie with his half-sister who came for a weekend visit. They knew of a back-yard fire-pit party in the neighborhood and came to get him. He met a few girls there, and eventually wound up at one of the boys' houses for an overnight. (That kid's parents are saints!) DS starts his tennis drills tomorrow, so he should meet a few other kids from outside the school district.

Since checking in this morning, I have been invited to join a group from the office for a bike ride tonight (I'll have to leave work early to pump up my tires!) and I've scheduled an orientation with a trainer for Thursday afternoon. Seems like my plan is on track....

HOWEVER, this is the "eating-est" office I have ever worked in. Since my cubicle is right across the hall from the break room/kitchen, the temptation will be great. Willpower, willpower....

[Michelle Achuff]

Thanks to everyone that replied re: cardio and weight training together.

Les~ it does make sense to do some light cardio to open up your weight training, maybe I'll make that a goal to incorporate :-) Sounds like a plan, anyway!

JeAnne~ This is going to make me sound like a dork, but I'm a newbie so I can risk it...lol. I don't know 'what kind of strength training I'm doing'. It's hard to tell how much I'm lifting because I'm doing it on a total gym and there aren't weights per se (right now, until I get strong enough to add a weight bar, which I see happening in the next several weeks). I'm pulling my own body weight, sometimes with pulleys and sometimes without (without is obviously 'lifting' more). I do higher reps and fewer sets...I don't know if that makes a difference or not. I shoot for 25 reps on each set (although I don't always make it!). What is the difference between lifting for endurance and lifting to build muscle? I've just felt good about getting my muscles working, never thought about what my goal in particular with it was (to look better, feel better, overall??)

Laura~ Thanks for the information about Pilates...I'm checking out my tape in a little bit...feeling it the abs sounds *way* good. After having twins my tummy just never 'snapped back' lol. This is an area I really want to hit and sometimes I feel like even the crunches I do aren't really *working* the abs so well. Thanks again!

Good luck to everyone maintaining their goals this week...looks like everyone is highly motivated and that's half the battle! :-)

Smiles~

Michelle

[greysangel]

Hee hee ...no feeling like a dork! There's a lot of information out there and let's face it...any activity is good activity. I guess in answer to your question, it kind of depends what your goals are. Are you looking to build muscle/lean mass? Are you preserving what you have? Even if you are looking for just health (and not body building per se), I am a definite advocate of lifting heavy weights...by heavy, I mean either 1)doing enough reps to fatigue the muscle or 2)lifting a heavier weight at a lower rep to fatigue the muscle. Muscle is built after the workout...when you lift weights you are tearing the muscle fibers, during rest is when your muscle is repairing and growing.

There is a lot of misperception in regards to toning/sculpting/spot training. If you aren't lifting enough (either poundage or rep wise) to fatigue the muscle, than you are not really adding strength. There really is no such thing "toning". I could bicep curl a can of pinto beans until the cows came home, but it would do nothing for muscle building unless I curled it enough times that I couldn't curl it again. So if I were to offer any advice, it would be to maybe work out a little plan. 5 days of lifting is a lot. I would say do 3 -4 days and split up your body parts to get a more intense work out per body part. One day can be legs...squats, lunges, knee lifts, butt lifts (on hands and knees and lifting one leg up) etc.. Another day could be upper body or you could break that down further into chest/back and tri/bi another day or chest/tri, back/bi (3-4 different exercises per part). You should have at least 24 hours before working out the same muscle group in order to give your muscles time to recover.

A great site with a lot of info for routines/splits etc is www.stumptuous.com Click on "iron".

And if I've given you info overload, I totally apologize Strenth training has become a little passion for me

J

[ellery]

Poor Michelle is getting a lot of attention on the boards today. I just wanted to add to what Jeanne had said. I was trying to figure out myself how you were lifting for an hour 5 days a week. If you were working your whole body everyday, that's a bit overkill. If you enjoy weights more than cardio, I would suggest sticking with the 5 days a week thing, but maybe just doing one body part per day. You should be able to do a number of variations on your total gym to hit each muscle group - chest, back, shoulders, arms (biceps & triceps) and legs, doing 3-4 exercises for each muscle group. Or combining - chest & back, shoulders & arms, twice a week; legs once a week. And so on and so on. If you spent 30 minutes working a body part, then you could do cardio afterwards (I always lift before doing cardio) for 30 minutes. And I definitely recommend doing heavier weights for fewer reps over a thousand light reps. Seems like a waste of time to me. I'm all about working out efficiently.

Anyway, enough unsolicited advice. I'm putting my goal out there that I'm going to run 3 times this week. Sounds so small compared to people like Les, but I'm just a running infant. I teach aerobics twice a week, so I don't want to do it on those days. So, Monday and Wednesday I'll lift and then teach class. Tuesday, Thursday and one weekend day I'll run. My goal this week is to be able to run 1.5 miles continuously of my 3.1 mile goal. Hopefully by October I'll be able to run all of the 5K.

[Leslie Ferguson]

I take a couple hours off and what happens - everyone checks in (at least once).

Myth and legend dispelling with respect to weights. When I talk about weight lifting and endurance I think more about my typical routine which I only do once a week when I'm in serious training (9 weeks out from my next marathon). The difference (in my definition - which may have no foundation in reality) between endurance and other strength training is 1) endurance consists of more repititions at a lower weight. My routine is 3 sets of 20 reps (target is 15-20) with the last reps fairly difficult but not so much that I run the risk of injury or over fatigue. 2) "Other" strength training is typically 3 sets of 10-12 reps or "pyramids" (I know there must be a correct name for that type of lifting but I don't know it). Higher weights and lower reps. Each has it's place in a workout IMO.

Jackie - I think FCA is "Fellowship of Christian Athletes." At least that is what I remember from my college days (my memory of those years is somewhat cloudy these days - 40+ has its disadvantages ). I'll be sending positive vibes to keep you "honest" around the break room. I guess there's no excuse now either - gotta get those tires filled now, you're on the hook.

JeAnne - What a workout plan!! I'm not sure I could keep up with your plan - just give me my "45 miles" and I'll be happy.

Cindi - Neat about the dog/puppy. It's been forever since I've had a dog and most of mine were "planters" (mixed breed) dogs. Your's sounds like a lot of fun.

Leah - Your plan sounds great. My disclaimer for my mileage (my story and I'm sticking with it) is I've been running almost 4 times a week every week since November 1993 (on the average). It has taken me a long time to get where I am right now. Even as much as 3 years ago I wasn't running more than about 6-8 miles on a long run, and about 4-5 on a typical run. Since I've logged countless miles in training for the last 4 marathons I just don't seem to get the same "pop" from shorter runs any more.

Laura - Almost forgot... take care that you don't over-stress anything these last two weeks. I would be careful doing any kind of speed work next week (the week of the half). This week your speed workout should be fine but really pay attention to your body (voice of expereince speaking having tweaked an ankle 2 weeks before a race before). You really won't get any more in shape or prepped between now and the race.

Today's workout went well. I think I may have broken the code on the arches too. I think the NB 752s are a little tighter through the instep than my Asics. I adjusted (loosened) the laces a lot in the forefoot and at least for now things appear to be doing okay. Got 6, 1/2 mile repeats in on the treadmill - I find it easier to ingrain the speed on the treadmill and have been doing my quality miles there for the past couple weeks.

If I missed anyone I'm sorry. It's hard to keep up with traffic these days (but that's a good thing).

Peace,
Les

[JackieO]

Now I REALLY feel like I've died and gone to Pleasantville....

I raced home from work, frantically calling around trying to locate DS, who was shortly delivered to our front door by one of the Moms in time for me to pump up my tires and meet the group for the bike ride. The Fox River trail is awesome! (I'll check later to see if there's a Web site for you to check it out.) It's almost in my back yard -- certainly no more than 8 blocks from my house, and it (naturally) follows the river to Green Bay in an abandoned railroad bed. After about 7 miles, we ended up a Stan & Ollie's boathouse (a bar) for a brewski or two (I talked so much I only drank one!) and the ride home. Since I needed to check on DS, I finished my ride by going to the high school (another couple miles) and checked in with him. He rode his bike to the tennis courts (nothing he EVER did before move here), but stayed out too late and another friend's mom had to bring him home. He's turning into a real mooch, but I'm hopeful we'll be able to repay the favor.

Since I was alone for dinner, I stood at the kitchen island reading the mail, snacking on sun-dried tomato rolls with roasted garlic hummus, cherry tomatoes and kalamata olives. (I can get away with that if the boys aren't home!) Oh, and did I mention, a glass of wine?

There's another ride planned for tomorrow afternoon, and if my butt isn't too sore from my bike seat, I might go, since I can't get in to see the trainer until Thursday afternoon.

I'm off to see if I can find the key to my bike lock....

[Leslie Ferguson]

Jackie - It sounds like you've found quite the place to live. All those positive vibes rubbing off on DS. BTW there is a site for the Trail - I just don't remember what it is. Shortly after you said it was nearby I looked it up in envy - it looked like there was lots of great things to do and see.

Trying to turn in a little early this evening - want to see if that will help my shoulder get "better" or at least not hurt as much as it typically does in the morning and during the day.

Peace and keep plugging,
Les

[Michelle Achuff]

Well, after reading lots of posts, it seems that modifications for my workout routine are defintely in order!

JeAnne~ Thank you so much for the site and all of the pointers from your experience! I laughed a little (mainly at myself) when I read your post because you talk about 'maintaining what I have'. I had nothing to maintain before I started working out. Truly, I avoided exercise like the plague...even the weights! But my goals are that:

1. I want to feel healthier and have my body fuction at a much better metabolism (which I am also trying to do by eating smaller portions spaced throughout the day instead of three big meals and lots of water!)

2. I want to *look* better. I need to lose about 35 pounds...traditionally speaking. I say that because I don't really care so much about the 'scale weight', especially if what I'm gaining is lean muscle. I do have some fat to lose and am hoping that by gradually adding cardio I will get there.

3. I would like to develop muscles so that as I lose fat, I don't just have this skin hanging around my body (although that may happen anyway)...and well...honestly, I just want to be the tiniest bit buff <g> (who doesn't? lol).


As it stands now, until I can get weights (probably not till the end of the month when I can get a weight bar to add to the gym), I'm lifting a percentage of my body weight. I suppose that means that I do higher reps at a lower weight, but I can do them to failure. Thank you for saying that about the can of pinto beans, it made total sense...lol.

Ellery~ Thank you for the 'poor Michelle'...but I'm doing just great! All of this 'advice' has been nice. You're right, 5 days strength training on the whole body IS overkill. It's my tendency to go to the extreme sometimes without thinking which is *exactly* what I was doing. I just get so excited and sometimes I think if a little is good then a LOT more is even better....it's not correct, but it's the leap that my mind makes. Thanks for chiming in, I appreciated it

Les~ Thanks for explaining what it is that you do and what you meant by 'endurance training'. I, for one, certainly appreciate the way that you keep this thread pumping on <g>...pun intended! Sorry to hear that your shoulder is giving you trouble, and I hope that it feels better...and quick!

Jackie~ I love bike trails...gosh your post took me back! In Illinois they have a rails to trails program that has some gorgeous rides. My first husband and I used to tandem 60-70 mile rides together (with our young daughter in tow)...I always felt like I was in Pleasantville too...lol. Awesome that you got your start, hope your next ride is just as great!


News on me...other than workout stuff. Spent the day at the emergency room with my husband. He's done something awful to his back (although we can't figure out what). He'd broken it eons ago (before we met) and had bone from his hip fused into his lower spine, but they warned him he may have trouble with it down the road and need more surgery. I'm hoping this is not the case. It is hard to see someone you love in such terrible pain. So, I'm trying to be the rock here and keep things running smooth and easy (as they can) for him. Crossing my fingers for better news when we take him to the doctor today. We're living in a sea of heating pads, ice and lortab, although none of it seems to be 'solving' the problem...just sort of managing the pain.

Anyway...didn't mean to end with such a downer...but hey, it's life...



Smiles~

Michelle

[JackieO]

{{{Michelle & DH}}}}

Here's the link to the Fox River Trail Web site:

http://www.co.brown.wi.us/parks/park...il/index.shtml

[greysangel]

Michelle - I'm sending you and hub healthy vibes!

Yay on the post! Your goals are reasonable and commendable and best yet...totally doable

1. YAY on the meals I also aim for 5 or 6 and find it really helps keep me on an even keel energy speaking.

2. Yay on not caring about the scale! Cardio AND weight lifting will help with lean muscle mass gains and fat loss. One will burn more calories within the hour of doing the exercise (cardio) and one will burn calories several hours through the course of the day.

3. I hear you on skin and buff I think exercise *totally* helps with appearance..no doubt about it.

As for me I had a fantastic spin session this morning. It was 3 of us and we ended up on the bike close to an hour. Today was all about climbs...lots of resistance work. Thursday will be speed with sprints and jumps.

Have a great day everyone!

J

[tmsl]

Well the fitness center was crowded last night with the reopening. I only got 2 miles on the treadmill which is ok since I was adding weights back. I also did not get to swim as I forgot they do swim lessons on Monday nights and take over the pool. Other than that it was a decent workout. It felt great to do weights again and I am not too sore today. We'll see if we can stick to the original plan for tonight.

Michelle~good luck with stepping into a weight routine. I have been doing one for a little over a year now and love it. I change my workouts every 6-8 weeks as the muscles get used to the exercises. I have worked hard on weights this summer and am really seeing definition all over. Just don't go at it to hard that you get burn out.

Jackie~I'm jealous!! My father-in-law has a similar path to yours in Ohio and we have run on that when we visit. I don't know of anything like that around here and wish we had one.

Les~as a newbie runner, you are one to look to for inspiration. Given time and effort it is amazing what we can do.

Have a good day everyone!!

Laura K.

[MaryH]

Originally posted by Leslie Ferguson
"Other" strength training is typically 3 sets of 10-12 reps or "pyramids" (I know there must be a correct name for that type of lifting but I don't know it). Higher weights and lower reps. Each has it's place in a workout IMO.

With weight lifting a pyramid (and yes that's the right word) is when you increase the weight, i.e. 15 reps at 10 pounds, then say 15 at 15 pounds etc., 15 at 25 pounds and then bring it back down again in the same increments. A modified pyramid is something like either starting with the least amount of weight and going to the highest or staring at the highest weight and going to the lowest. You can also play with the number of reps, i.e. 15 at 10 pounds, 10 at 15 pounds, 8 at 20 pounds, etc.

[Minky]

Originally posted by MaryH
A modified pyramid is something like either starting with the least amount of weight and going to the highest or staring at the highest weight and going to the lowest. You can also play with the number of reps, i.e. 15 at 10 pounds, 10 at 15 pounds, 8 at 20 pounds, etc.

This is what I've been doing for the past two weeks, and I have been really happy with the results. This is on alternate days with light (20 min.) cardio on bike or elliptical. I've always been kind of cardio-heavy, but I am seeing real results with 3 strength-training sessions a week

Jackie - It sounds like you're settling in nicely. What a wonderful community it sounds like! Though I bet there was some serious moping going on Monday morning

Michelle - Hope everything works out OK for your DH. We'll be sending some good energy his way...

A healthy Tuesday to everyone

[jazzyjas]

Oh my goodness -- what a lot of activity on the thread. I am not going to take the time to respond to all of you because I want to get home before it gets dark to mow my grass (as well as that of my neighbor who hasn't moved in yet (I am tired of looking at the jungle). Just because I didn't write to each of you doesn't mean I am not thinking warm thoughts of you.

Well, I am on track so far this week -- I finally made it back to the gym (the first time back since my vacation in August -- at least a month). I sure worked my arms to fatigue -- they were still trembling last night at dinner and the chest is a little sore today.

Sunday -- 3 mile loop [done]
Monday -- 3 mile loop, weights [done]
tues -- 3 mile loop, (can I count mowing the grass)
Wednes -- 3 mile loop, weights, 18 mile bike ride
Thurs -- 3 mile loop
Fri -- 3 mile loop, weights, (maybe kayak)
Sat -- 3 mile loop bike ride

I think that meets my Sept goals (3 cardio, 3 weights) I'll have to go back and check -- i hope to be much closer this week.

Hope everyone is having a great week
jas

[cinbis]

There is a lot of traffic on this post! I'm having trouble keeping up, but as Les said, it's a good thing!

Yesterday, I used the Arc trainer for about 10 minutes. Les, I didn't describe it accurately before. Your legs move like you are riding a bike while standing. I find it really gets my heart rate up. I also attended the Core training class for 30 minutes. For group training after yesterday, we had kind of "kick off" meeting. We had a weigh in and did measurements (which doesn't seem all the accurate to me). Then we talked about dieting. We all got notebooks and figured out how many calories we should consume, etc. Knowing that I'm going to be accountable to show my notebook on Monday, I'm being really good! I also went to Yoga last night.

I wanted to go out early and run this morning, but it didn't happen. I woke up very early and then dozed off again....a little more sleep seemed more important. So I took today off!

I spoke to a wonderful breeder yesterday who has a puppy that is 11 weeks old. She is planning to send me a picture tomorrow. We have to fill out an application to make sure are home is suitable. I welcome the questions, but hope she doesn't ask if I have a cat! He's a very mellow Ragdoll and I'm sure he'll be fine.

Jackie-I'm envious of your bike trails. A group in our town is working on some trails, but I'm not clear of the status. Is the path paved?

It sounds like this thread is motivating people. That's great! It is so nice to see new names and hear how everyone is doing.

Cindi

[JackieO]

Minky -- you don't know the half of it. The entire place was in mourning on Monday. And to lose to the despised Vikings, at home! BTW, the wife of the former Packer turned Viking who we bought the house from was in town for the weekend, naturally, and she stopped in to introduce herself to us. She looked like she was 15!

Cindi -- the bike trail is about 13+ miles long and half of it is paved (from my office north to Green Bay). The southern half goes mostly through farm land and is pea gravel. Haven't done that yet, but I might scope it out tonight after dinner.

A puppy! DS really wants a dog, and while I love the cuteness of puppies, I really prefer one that's already housebroken and a little more mellow. I think we'll go to the Humane Society after Christmas and put our name on a list. What breed are you looking at?

Mary and Les -- thanks for the info on pyramids. I may scope that out when I meet with my new trainer on Thursday.

[ellery]

I went for my 2nd run tonight (after buying the new shoes, that is) towards my goal of running a 5K next month, and I ran a little bit more than half of the three miles. Hooray! My goal was only to do half...

Boy was it humbling, though. My walkman batteries died in the beginning, so I was forced to listen to my own wheezing. I tried to think inspirational thoughts ("I think I can, I think I can") in step with my footsteps, but kept getting stuck on the more negative thought, that if I had to run for my life from a bear, I'd be dinner. Not a lot of bears in a beach town, thankfully. But I did have flashbacks to high school and middle school gym classes where they forced you to run for exercise. I was always the one who walked the laps and lied to the teacher that I'd done more laps than I actually had. Not someone you'd imagine ending up as an aerobics instructor, but what can I say? Now I have sympathy for the poor souls who venture into my class for the first time.

A couple of questions, though. Is it just me or is it easier to run on the treadmill? Does anyone else have a tummy that doesn't appreciate running? Is running three times a week a good enough amount to get me ready for October 25?

Whew. Off to hit the showers. Was going to go to kickboxing but am giving myself a present of a bubble bath instead. Once a day of working out should be enough.

One run down, two more to go this week. Yay for me!

[MaryH]

Originally posted by JackieO
the former Packer turned Viking

I didn't think that was possible.

Sorry, that's just the old Packer fan in me.....You know, once a cheesehead, always a cheesehead. Just does not seem possible to go from cheesehead to a purple people eater..

[Michelle Achuff]

Leah~ Just wanted to post a note of encouragement! Sounds like you're doing totally awesome with the new shoes...and I think you definitely deserve a bubble bath...I just took a nice long bath myself. My muscles thank me...lol!


Thanks to everyone for the well wishes for my husband...I take him to the doctor in the morning and we'll see what they have to say. I'll keep you posted!

JeAnne, Les, Leah (and all the other people helping me on the mysteries of weight training...lol)~ I modified my routine today and only did a lower body workout on the weights. Holy cow. It totally kicked my butt and it rocked!!! I guess I thought I was somehow 'wimping out' or not doing enough if I didn't do my entire body every day. Anyway, my abs and legs, thighs and well, everything south of the equator got one heck of a workout this morning. Cardio tomorrow and upper body the next day (that's always the hardest for me!)... I'm truckin along ;-)

It's a major deal for me to change up 'routine' or 'schedule'...but I shut my eyes and just forged ahead. I suppose I'm a little obsessive that way, but everyone's got their quirks

Thanks again everyone!!

Smiles~

Michelle