Diet/Exercise/Health/Wellness Support Thread

Deborah_T · February 8, 2013, 3:46pm

As MOWC has taught us, slow. Where you could carry on a conversation (not necessarily lengthy sentences, but you get the idea).

BC, slow enough to talk but not slow enough to sing – have I got that right?

BCEagle91 · February 8, 2013, 3:53pm

Well, I usually run alone so I don’t know about the talk thing.

For me, it’s trial and error. If you want to go longer, then just slow it down. Sometimes I work on speed and sometimes I work on distance. It depends on what I feel like at the time and what my goals are.

interesteddad · February 8, 2013, 4:18pm

So, if anyone is looking for a quickie snow day workout, I just noticed these four Rachel Cosgrove videos.

Little five minute sets of intervals. Five exercises, work for 20 seconds, rest for 40 seconds. Some use kettle bells, some use TRX, but most of them could be pretty easily adapted. For example, you could do regular split squats instead of split squats with the rear foot elevated in the TRX.

These are fantastic fat loss workouts. Four rounds, 20 to 25 minutes:

chinablue · February 8, 2013, 4:25pm

Looks like I have an excuse not to do my daily run … BLIZZARD.

Pretty good right? I might try out a YouTube exercise video. I looked at the one interested dad suggested (maybe) in combination with something aerobic (suggestions welcome).

interesteddad · February 8, 2013, 4:44pm

The circuits above will be plenty aerobic. 20:40 intervals will get your heart rate up pretty quickly.

abasket · February 8, 2013, 5:08pm

Plantmom, as a beginning runner, I definitely feel the treadmill is easier - that’s why I TRY to combine indoor track and treadmill,when I can’t run outside.

I personally am not interested in speed, I just want to be able to FINISH (a 5k) not in last place!

When on the treadmill I start at 4.5, find 4.8 very comfortable but will throw in some minutes at 5.2 or so. You should ONLY do what is comfortable for you and not worry about those around you. I feel I am running for ME and that’s why I prefer to plug in my earbuds and tune out any activity around me.

PlantMom · February 8, 2013, 5:18pm

Thanks abasket, BC, deb. I appreciate your sharing.

I certainly agree. My goal is even simpler, to finish 5K, all running and tallied on my pedometer, all by my lonesome, without others around–except, you all, virtually. My 5K will be equivalent to a 5 lb party!

mathmom · February 8, 2013, 6:05pm

I did TRX inverted row and pushups, the Hops Challenge, most of Rachel’s A routine. (No cable machine and I didn’t feel like taking my medicine ball down to my wretched basement). Then I shoveled snow. It wasn’t very deep, but it was wet and heavy. Then I took a bath with my bath salts from the Dead Sea. :)

ohiopublic · February 8, 2013, 6:47pm

Ran 4 today outside! In Dallas on business.

Did the c25k two years ago. Definitely slow before fast until you build up to a full 5k. I also think the treadmill is easier.

interesteddad · February 8, 2013, 7:15pm

Well, since our blizzard is a big bunch of nothing, I figured I better get a little exercise. So I did this one:

[Super</a> Advanced Circuit | Sleek/Strong With Rachel Cosgrove - YouTube](<a href=“Super Advanced Circuit | Sleek/Strong With Rachel Cosgrove - YouTube”>Super Advanced Circuit | Sleek/Strong With Rachel Cosgrove - YouTube)

Four sets of five exercises. Took about 20 minutes. First set was just trying to figure out the exercises, but I got better and did more reps as I went along. I had no idea how much weight to use, so I laid out a 20 lb, 25 lb, and 30 lb DB on the weight bench. I never went up from the 20.

The push up with pike in the TRX is a great core exercise. The abs burn on the pike. The single-leg squat jump is pretty challenging – it’s not easy to just do it, but it will get the heart rate going.

If I really wanted to get gassed, I’d probably switch this to 30 seconds of exercise and 30 seconds of rest. The 20:40 pace has long enough rest to not be crazy.

All in all, though… a very nice little workout. Gets everything warmed up and loose. A nice aerobic workout. Can’t wait to do it again and get a little better at the exercises.

CJaneRead · February 8, 2013, 10:42pm

Travel day.
The following actually includes a double quarterpounder with bun. (I actually loathe fast food and when I do have a burger I almost always go bunless, but that wasn’t an option today, so I am actually pleasantly surprised at the overall numbers considering)

Cals 1272
Fat 78 g
Carbs 48 g
Fiber 3 g
Protein 95 g
Sugars 7 g

BCEagle91 · February 8, 2013, 10:45pm

3 miles, military press. And pushing around snow for 15 minutes.

2119 calories, 41% carbs.

sabaray · February 8, 2013, 10:49pm

Tonight I made seared scallops, quinoa and fresh green beans. Guacamole with the scallops. I liked the scallops, but realized I don’t really care for quinoa, even though I had it on hand and really dislike green beans. So that meal was kind of a wash.

Cals 1228
Fat 58 g
Carbs 125 g
Fiber 17 g
Protein 64 g
Sugars 4 g

MomofWildChild · February 8, 2013, 11:09pm

I find the treadmill harder than outside, although the last few times on the treadmill my pace has been faster than outside, probably because I wanted to get it over with. I am up here on the mountain and am running at 6:15 am with a friend who is a 50 year old triathlon coach (female). She said I’ll set the pace. We’ll try to get 6-7 done before we have to be at breakfast. It will be 30 degrees or less, but no snow. How are you northeasterners holding up?

BCEagle91 · February 8, 2013, 11:16pm

Well, NH hasn’t seen much snow or wind yet. I guess that comes later tonight. NH and VT haven’t declared SOE and we probably won’t. It looks like most of the problems are in the coastal parts of Southern New England.

interesteddad · February 8, 2013, 11:34pm

Even I of the Fred Flinstone diet won’t stoop THAT low. When I’ve got to fast food it, I usually go with the fried chicken breast sandwich. If they use real chicken, it’s at least an edible option and not horrible on the food tracking.

Speaking of real chicken, my grandmother must have been looking down from above chuckling tonight as I fried chicken in lard for the first time ever. Wow. Now, I know why her chicken was so good. We compared notes on frying chicken not too long before she died. I told her I fried mine in canola oil and she looked at me with that “silly boy” smirk and said, “well…”

Assuming that my fried chicken breast is about the same counts as Hardee’s fried chicken (no Bojangles in the Livestrong database), then not a bad day. This includes the apple I haven’t eaten yet:

Cals 1487
Fat 91 g
Carbs 114 g
Fiber 18 g
Protein 61 g
Sugars 37 g

interesteddad · February 8, 2013, 11:38pm

I cook them until they are almost done, then sautee them with a little olive oil, garlic, and balsamic vinegar (or Chinese dark Chinkiang Vinegar). It’s pretty much the way you get them in a Chinese restaurant. Pretty tasty. The vinegar gives them a little sweet glaze.

Deborah_T · February 8, 2013, 11:40pm

CJane, I insist you include another actually. You know I would. There can never be too many.

CJaneRead · February 8, 2013, 11:43pm

Yeah, not a thrill for me, either. I don’t really care for any fast food, so it wasn’t like I was going to enjoy any of the choices. I spent a little bit of time trying to figure out what item would be the best nutritionally as in the biggest bang for the buck in the protein / carb ratio, and the double patty quarter pounder, no cheese, hold the ketchup seemed to be the best choice of things you could eat while steering a vehicle…
I will have to go the website and see if there is a better option, should I be facing this scenario in the future. I so infrequently eat fast food, I was a complete moron attempting to order. Lucky for me no one was waiting behind me.

interesteddad · February 9, 2013, 12:04am

This is what I usually go to when absolutely necessary:

[Spicy</a> Chicken Sandwich - Wendy’s](<a href=“http://www.wendys.com/food/Product.jsp?family=2&product=119]Spicy”>http://www.wendys.com/food/Product.jsp?family=2&product=119)

530 calories, 55 grams of carbs. Real chicken. Decent bun.

Chicken tenders (no bun) aren’t too bad, either, again if you get 'em at place that uses real chicken.

I think the only place I’d get a burger would be Steak & Shake and they don’t have them around here. If I’m going to eat a burger, I want to eat a good one.

I don’t miss fast food. I used to get a Mickey D’s Quarter Pounder with Cheese and supersize the fries and the coke. Good lord…

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