<p>Bunsen- glad you had a good Dr. checkup and haircut! I wrote a post the other day that didn’t seen to make it to the forum!</p>
<p>Thanks, MOfWC! Yeah, there were some problems with posting here lately. A couple of my posts evaporated, too.</p>
<p>Had a nice little session with my dumbbells and tried a few goblet squats, too.</p>
<p>Week 5, day one of C25K which consisted of three five minute running intervals. I think this wouldn’t have been too hard except that I did it in sand. I kept the pace very slow, and looked for a path that was somewhat packed, dry, and not too sloped. Still, it boosted the intensity a lot. No lack of Focus while trying to keep the feet and shoes out of the surf. I salute you who snowshoe. I added extra walking for about 4.5 miles total.</p>
<p>KCM, no I am just here on a quick visit! Darn.</p>
<p>Reward tonight, fresh swordfish–marinating now.</p>
<p>Home from a great weekend at a fancy spa (birthday present from H); invited my younger D (who was thrilled to go). We took some difficult classes–stride (group class–trainer had us do intervals/hills on a treadmill), 30-minute shred (similar intervals on treadmill, but shorter time and more intervals), and tubing (strength training with rubber bands). Also did yoga and went on a morning hike (3 miles in western MA Berkshires). </p>
<p>Along with classes there were lectures on nutrition (foods to boost immune system and one on healthy eating), Chinese Qigong for stress and weight management (interesting) and mindful eating (don’t eat in front of the tv or computer of while reading–lecturer cited lots of studies on how eating this way negatively affects digestion and weight). Also did spa stuff–massage and facials. </p>
<p>It was a great weekend; I left feeling motivated. I was not in a good place before I went. I was getting tired and discouraged because it took me so long to lose weight. Also now that I lost what I gained (10 pounds after shedding 40 pounds in 2011), I feel like I’m in a better place going forward. Want to be ready for my 3-day walk at the end of May and still thinking about an obstacle run (not a runner, but I could manage part walk/run) in the fall.</p>
<p>PS–this is Bromfield with screen name Bromfield2–couldn’t get back on with original screen name.</p>
<p>Sounds like fun spa time. I’m got hiking in the Berkshires on my bucket list. I’d like to hike up Mt. Greylock.</p>
<p>Great job, PlantMom. Sand definitely makes for a tougher workout. </p>
<p>My rear end was killing me today from my incline experiments on the treadmill yesterday. Still made it to the gym, but did the elliptical for 48 minutes, 4.3 miles on hilly terrain. Some dog walks, took my mother to Panera for dinner. </p>
<p>Bromfield, I’m very envious of your spa weekend! That sounds wonderful. Glad it got you back into a good frame of mind.</p>
<p>-Lat Pulldown 3x8 @80#
-TRX Push Ups 3x8
-TRX Inverted Rows 3x8
-TRX Y’s 3x8
-Barbell Lunge with Elevated front foot 3x8 each side
-Kettlebell Swing 3x8 @30#</p>
<p>Slideboard cardio workout
15 seconds work; 15 seconds rest 8 intervals. Allow HR to drop and start again. Total of 3 sets of 8 intervals. Approximately 13-19 reps each interval. 19:06 on the clock. Average HR of 150 BPM and maxed at 187 BPM.</p>
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<p>That sounds brutal! Slideboard probably gasses you in no time flat.</p>
<p>Typically the first 2 or 3 intervals kept HR under 145, but then it began to climb from there. Thought about doing it tabata-style, but didn’t have my GymBoss on me…</p>
<p>How do you decide what weight kettleball to start with?</p>
<p>[LiveFit</a> Tip - Choosing A Kettlebell - YouTube](<a href=“LiveFit Tip - Choosing A Kettlebell - YouTube”>LiveFit Tip - Choosing A Kettlebell - YouTube)</p>
<p>That’s a terrific video, hops_scout. She does a good job with some practical advice. I particularly like the 10 reps over the head test. Whatever weight is really a struggle for the 10th rep on that one will be useful for a lot of stuff.</p>
<p>Thanks! That helps.</p>
<p>I did a workshop in modern dance yesterday with my 50-something friend who seems to think we are destined for stage careers at our advanced ages. Brain tired more than body. I think we kept up. Not sure.</p>
<p>Barbell: Squats, military press
3 miles, 29:35
Dumbbells: side pull, curls
Machines: dips, pullups, leg lift, leg press, delts, flys, chest press
Stretching video
Repaired a frozen crank window. It appears that the window froze up in the summer in a slightly open position and I never got around to fixing it. The crank didn’t work so I had to take some pieces off and manually pull it in with a strong hanger and then reassemble things. The reason I discovered it is that today is an exceptionally windy and cold day and I felt the cold air as I was walking by. I imagine we wasted some money on the cold air coming into the home this winter.</p>
<p>I’ve had some muscle and joint (from tennis) soreness for the last two days. The muscle soreness actually felt like good feedback. The soreness is mostly gone right now but it tells me that I have a lot more to do on the strength front. I have to decide which direction on the strength training vs running. The nutrition paths are different and doing more strength-training means less running. I can probably do three miles a day forever but it’s harder to bump it with a lot of other stuff.</p>
<p>It’s generally easier to just run during the week and do other stuff on the weekends but that only maintains strength at best.</p>
<p>Everyone here seems to be rocking their workouts and we’re midway into February. I’ve noticed that there hasn’t been that much of a dropoff at the Y either. People overall seem to be working harder at getting fit. Though a lot of the folks at the Y don’t appear to be using effective methods.</p>
<p>1661 calories
78 grams fat/120 grams carbs/123 grams protein (wife made pesto pizza)
9 grams sugars</p>
<p>I’m going to try to get the calorie counts down around 1,500 - 1,600 consistently during the week.</p>
<p>Kind of surprised the numbers are so low since we had dessert and wine with dinner, sushi for lunch is pretty low cal:</p>
<p>Cals 1358
Fat 59 g
Carbs 113 g (36%)
Fiber 12 g
Protein 61 g
Sugars 27 g</p>
<p>Got to the gym and also am sticking with Hops Challenge.</p>
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<p>I am not worthy! :)</p>
<p>Strength/stretch/core. My standard home routine. Cat supervised from the poang.</p>
<p>LOL, Deborah, about the kitty. My cat usually tries to join me when I’m doing balance exercises or starts rubbung her whiskered face (with that cold, wet nose!!) against mine while I’m huffing and puffing on the floor doing pushups. Not good!</p>
<p>I decided to run 3 miles on the dreadmill and ended up running 5.</p>
<p>^^Hey Bunsen, if you’re up for it, you can get some great exercise at the Columbia tower stair climb next month. Only 69 sets of stairs to climb.</p>