Personal Development Community

Great job on the consistency!  I love how you are listening to your body and changing things up instead of giving up!

Today was a rest day, a combination of subbing and a couple of other commitments and the feeling that I worked my legs hard enough yesterday that I’d better take a break today.

Although I still have some discomfort at the back of my knee, today was the first day that the knee felt pretty solid. And sideways pressure didn’t hurt.

I’ll work out again tomorrow and then take Sunday off again and then MAYBE I’ll be back to “normal” on Monday! (If I’m ever “normal.”

Joan! 

Your still going strong no matter what life throws at you, I’m so proud of you for that.  Your 2010 postings really motivated me to start moving again!

Thanks, Suzzy. So I’ll see you on the challenge again????

today: 55 minutes on the elliptical, 363 calories according to my HR monitor. I thought that would bring me to my first 2000 calorie week but the HR monitor says 1642 just as it did before I went to exercise. It must be that Saturday counts towards the next week. ?? I’ll have to keep better track next week. I just went back and added up what I recorded here and that comes to 1891 calories for the week. I don’t know why there’s a discrepancy. Since I’m not an accountant and this isn’t money, I’m not going to fret about it. As far as I’m concerned, it’s definitely not bad especially since I’m still protecting my leg.

Hi Joan!!

I hear you are a moderator now? What benefits does that come with?? 

I got a new HRM this fall and it tracks more things than my last one, but I don’t have the cable to link it to my computer to download the info.  I usually just like to see where my HR is while I workout and to be sure I don’t quite before 500 cal minimum.

Catherine, the moderator status will be official soon.

I’ll thrilled to post that today I had an almost normal training session. That means that although I was moderate in the depth of my squats and the kettle bell swings, I did them in addition to running in place and jumping jacks for example. The latter are the first impact exercise I’ve done in about a month. I won’t know until tomorrow night how well my knee tolerated the routine but it didn’t hurt to do it.

So I burned 520 calories, 40% fat with a HR max of 166 and an average of 133.

As usual I did each group of exercises twice before going on to the next group. The only rest breaks were between the second time through the group and the next group.

Group 1

25 kettle bell swings (I don’t know how heavy the bell was)
20 bozo squats with a curl of 10# in each hand
20 dips with leg raise (5 dips with a leg up and then switch legs)
running man for a minute; first time with two 2.5# weights, second time with two 5#ers
12 leg climbers on each leg

water

Group 2

15 bozo lunges( I don’t know if I was lunging onto the bozo to increase the work of the small muscles or to cushion the impact)

15 low to high lift with 7.5# ( I was concerned about my knee with this one but it seemed ok,)
15 slides of my arms out to my sides with my hands on sliders while in push up position
15 assisted pull ups with the setting on 16
20 incline knees to chest

water

Group 3

4 small squats and then jump to a position 45 degrees away, repeat for a minute
10 bobbing birds on each leg with 7.5#
7 inch worms (I’m terrible at these. From push up position with feet on sliders, draw feet towards hands. Repeat. I couldn’t slide my feet in one motion. I sort of made short jerks forward.)

15 rows with each arm with 12.5#
military march for a minute

Then without a break: 1 minute of 8 running steps followed by 8 mountain climber steps. Then 1 minute of full jumping jacks. Then 1 minute of circle runs. And I think there was one more activity in the ending but my brain was just as fried as my body at that point.

Last night was the first time in a while that the exercising kept me awake. At least it was normal lactic acid build up.

Today I burned 407 calories at the gym, 55% fat. I won’t make it to 2000 calories burned this week either. Maybe I set the goal too high. It took me 1.5 hours. That’s how much tougher the sessions with the trainer are; I burned significantly more calories yesterday in two-thirds of the time. However, I couldn’t/wouldn’t make my body do yesterday’s session two days in a row.

Today:

30 minutes walking on the treadmill at 1 degree at 3.0 m.p.h.
30 minutes on the bike (boring)
30 minutes on the elliptical

50 minutes of exercise at the gym; 288 calories; 55% fat

It’s frustrating that I can’t burn more calories now, but I guess whatever I do is better than nothing.

I spent 30 minutes on the elliptical going at a good pace. Then I did some of the resistance and ab work from the other day. My husband wanted to leave after 45 minutes and I had promised that I’d be flexible. . . . . According to the treadmill (which exaggerates) he can burn 500 calories in about 35 minutes by cranking the incline up. I can’t do that because it stresses my legs/knees too much.

Try not to get too frustrated Joan.  Just keep moving forward!

Today I got in only 39 minutes of exercise but burned a few more calories--298. That’s because I worked through most of Monday’s routine and the resistance training raises my heart rate more than the cautious cardio does. I ran out of time so I got only group 1 and group 2 done twice and I omitted one exercise in group 3 but I upped two weights earlier which hopefully made up for the omission.

I planned on listening to the seminar tonight but ended up visiting with my mother whom I haven’t seen all week. Priorities. . . . We’re heading to Old Forge in the Adirondacks tomorrow to visit family. The high temp is supposed to be 5 degrees, the low -11 with wind. shiver. shiver. We’ve packed the long johns.

Group 1

25 kettle bell swings (I don’t know how heavy the bell was)
20 bozo squats with a curl of 10# in each hand
20 dips with leg raise (5 dips with a leg up and then switch legs)
running man for a minute; with two 5#ers
12 leg climbers on each leg

Group 2

15 bozo lunges( I don’t know if I was lunging onto the bozo to increase the work of the small muscles or to cushion the impact)

15 low to high lift with 7.5# ( I was concerned about my knee with this one but it seemed ok,)
15 slides of my arms out to my sides with my hands on sliders while in push up position
15 assisted pull ups with the setting on 16
20 incline knees to chest

Group 3

4 small squats and then jump to a position 45 degrees away, repeat for a minute
10 bobbing birds on each leg with 7.5#
15 rows with each arm with 15#
military march for a minute

The calories burned in resistance training are insignificant compared to the other lasting benifits.  Great workouts - and I love the detail.  I steal constantly.

I decided to make today a rest day (along with the next two days). My annual MD appt took more time that I expected and I just didn’t want to race to the gym and then have to change again to take off for the north country. There’s something to be said for doing something in a semi-relaxed way for once.

Paula, I’m glad you “poach.” As I’ve said, if I can assist any one at all, I’m glad. And it makes my anal listings serve more of a purpose than just as a record for me.

Looks like you’ve been working hard.  You deserve a break.  Enjoy your semi-relaxed weekend.

Thanks, Carrie. Although I weathered the weather and definitely enjoyed the time with family, I learned another lesson the hard way. My leg is bothering me much more than last week. It turns out that when I sit in a car and do nothing and don’t exercise, I have to stretch even more than when I am exercising. . . . . The compression on the hamstring causes more difficulty than the exercise. Lesson learned.

I can’t detail my exercise session today because it was timed cardio intervals and not written down for me. However, I burned 544 calories which compares well with the 520 of last Monday and the 558 of the Monday before that.

I did running in place, jumping jacks, ski poles, speed skaters, squat thrusts, walking sliders, squat jumps, charleston kicks, kneeling push ups, and other things I don’t remember. My brain was as fried as my body when I was done.

Seriously Joan..... I think you are a workout machine!  I plan on “poaching” some of your workouts soon!

I admire your dedication and detailed exercise.

Thanks, Candy and Liz. Now I’m going to try to pay a bit more attention to the eating part of the equation. It’s strange listening to Scott on the current podcasts and listening to the SMSM again because of the difference in time, but it’s helpful too. I identify with his push to lose the final pounds he wants to lose. I’m in the same situation. These last five pounds are a bear!

Today: 424 calories, 55% fat

30 minutes on the bike
30 minutes on the elliptical
2 sets of 12 curls with 15# in each hand
2 sets of 12 overhead lifts of 15# (for the triceps)
2 sets of 12 on the ABD and ADD (I might have the letters wrong:inner & outer legs) with the setting at 70#. I haven’t done these in a long time & thought they might round out my leg routine (pun intended)

Not much in the way of exercise today. I’ve developed a cold. I felt good enough to go to the gym but then my nose started running and I figured it wasn’t fair to the others at the gym to bring them my germs. .  . .

So just 2 sets of 25 wide-legged sit ups.

Joan - 02 February 2010 07:58 PM

It’s strange listening to Scott on the current podcasts and listening to the SMSM again because of the difference in time, but it’s helpful too.

Joan: 

First of all—feel better soon.  Second, you are rocking, lady!  I wanna be you when I grow up in my fitness quest!  Last, but certainly not least—in regard to the strangeness of listening to current podcasts and the SMSM program at the same time being strange—I was thinking the same thing this morning on the way into work!  It’s like being in my own episode of the current season of Lost!

Ha!

Thanks, Judy. I did sub today because of a mix up but I definitely am sick--so no exercise at all. We’ll see about tomorrow but I’m not betting on anything until Saturday.

I am trying out Vitabot and so far it seems to be helping. Partly it’s because it’s forcing me to journal my eating and that always helps.