<p>Back to the basement. First, a little tidying up after the massive assembly project. Then, I did the same workout as Monday, but substituted a bunch of cable column core exercises instead of iPod nazi’s abs workout. 2 sets:</p>
<p>Pallof Press (10 on each side)
Front plank row (10 on each side)
Side plank row (10 on each side)</p>
<p>Wow, I was huffin and puffin’ doing core exercises and barely moving. Those are tough. Love having the cable option.</p>
<p>Worked out all the new toys. Agility ladder was good. I’m getting the hang of it. And, I’m not skeer’d of my kettlebell anymore. 2 sets of 12 swings.</p>
<p>Hardest part of the workout was wrestling a box of Walmart weight plates from the car to the basement. 60 pounds in a box about the size of a shoe box with just nothing to grab onto. Not hard to carry once I had a hold of it, but nearly impossible to pick up. Between gray prison dumbbells and my dumbbell bars with weight plates, I’ve now got a pair of everything from 10 lb to 50 lb in five lb increments.</p>
<p>Day two of detox. Still no headache/fatigue or feeling sick so apparently I have been eating pretty clean already. That was good news. A bit hungrier today so had the fourth shake/drink. These still have more calories and sugar than I am used to. I have had tons of Kale and spinach. Will see what tomorrow brings for the final day results!</p>
<p>Cals 1230
Fat 47 g
Carbs 204 g
Fiber 48 g
Protein 25 g
Sugars 91 g</p>
<p>Had my “meet n’ greet” appointment with new doctor today. Kind of a waste of a doctor’s appointment, since my physical is due in June, but that’s the way you get on the roles with a new primary care physician.</p>
<p>Talked a bit about cholesterol testing. He mentioned the LipoProtein particle test before I did and is happy to order it in place of the standard test, but doubts the ins. co. will pay for it. He told me how to find out and how to find out how much the lab will charge if ins. won’t pay. He also said that, if my next round of cholesterol tests comes back like the last one, he would probably just not order another one for three years.</p>
<p>Got my usual white coat syndrome blood pressure test. I had tested with my Omron several times a day for the past two weeks to get a good average. 126/73. So the nurse cuffs me up and read a nice 159/80! They also get the worse reading on the scale, fully clothed, with watch, wallet, belt, car keys, glasses, cell phone…</p>
<p>That stuff always looks just fine to me, although the shorts all seem to be the currently fashionable below the knee length. Just looks stupid on an ol’ geezer like me. Perfect with my high top Nikes (no laces) and hip hop baseball cap. I could look like a real too!</p>
<p>Another good bargain brand in Champion. The C9 stuff they make for Target is solid.</p>
<p>I posted a while back about trying to do better and I stopped posting because I failed miserably. I’m 5 days in to this routine though [BeFitin90</a> Channel - YouTube](<a href=“http://www.youtube.com/befitin90]BeFitin90”>BeFitin90 - YouTube) and that’s my longest streak ever. I ache but I feel so good after the work outs. </p>
<p>It’s my goal to drop 2 pant sizes by graduation. I’ve given up on tracking weight because I’m just on the “overweight” side but my waist-to-hip ratio is solidly healthy.</p>
<p>Don’t run yourself into the ground. If you need to take a day off in between workouts to avoid piling soreness on top of soreness, that’s OK. I heard an interesting comment that you want to do the minimum amount to get a result, so that you’ve got somewhere to go with increasing the exercise down the road. I think that’s pretty sound.</p>
<p>NM, I’m going to have to look at that detox plan you’re doing. </p>
<p>Just back from a mini-vacation; can I say that big cities are great for walking? I was worried about what my weight would look like when I returned but…drum roll please…5 pound party while I was away for a grand total of 21 pounds lost so far! I am super happy about that. </p>
<p>Arrived at the hotel Tuesday and did a walking tour of “Old Town” which ended at the river; we then strolled back and did some window shopping and small purchases, including some delicious handmade truffles. We then went into the city and had a nice dinner with D’s friend at wonderful “eco-friendly” and “certified green” restaurant - had a beautiful salad. Up early Wednesday and walked from GWU over to Georgetown and back; then D had an appointment so I walked around scoping out her potential future neighborhood for things like parking, groceries, dry cleaners…everything a young lady needs. Oh yes, and yoga too! </p>
<p>It was a great trip, most of all because I got to spend time with D. As the college years are coming to a close, don’t know how many more of these opportunities there will be. My guilty indulgence besides the chocolates? Shake Shack. Complete with a shack burger and a chocolate milkshake. Now it’s time to get back on track!</p>
<p>Great, CJ, you wont regret it. Make sure you also ordered the proper earphones…and they also come with a variety of earbud sizes so you can customize.</p>
<p>This nifty gadget has increased my pool workout time - if a good song or two, or three, comes on, I don’t want to stop! Has taken lap swimming/walking from drudgery to fun.</p>
<p>haha, IDad, I also have white coat syndrome…and with certain drs its worse - with some its fine. But I know my pressure is fine cause its great at home, or even work…and the couple of times i had to be in the hospital for a procedure (inpatient or outpatient) it was fine too. Go figure. The nurses and the drs tell me they see it a lot. </p>
<p>Also, the drs office I go to, if you are fully dressed, take off a pound or two for clothes. But you know what you weigh, so forget about that.</p>
<p>Our fitness center manager will take blood pressure for employees or you can do it yourself if you know how to. It’s a low pressure environment.</p>
<p>“Mitch Seavey said – this is all for the gentleman of a certain age”</p>
<p>“Mitch has this ability to sit on the sidelines and refuel because he knows he needs to refuel while everyone else is zooming by. It’s smart and probably why he won”</p>
<p>Discovered that 1 lb is gone. Good news before plunging into over-eating at all inclusive. I am about couple lbs lighter than last year, so I can eat even more!! Yeye! Coconut ice cream, never had any better ice cream in my life!</p>
<p>I almost called off my run this morning; I have hit the wall with running in the dark and cold - and it was dark and 20 degrees when I headed out. Fortunately, I don’t run by myself and my running buddy was waiting for me. We got 4 miles in (started to get light about halfway through) and I was SO glad that I didn’t back out. I just don’t remember the cold weather lasting this long last year. We get a later start on the weekends so I won’t have to deal with the darkness issue. And hopefully the weather will start turning spring-like soon! We are trying to get our weekly miles over 20 in preparation for an upcoming 10K.</p>
<p>I try very hard not to do the pig out thing. You can see it in my calorie reports. Sometimes I’ll go up to 3,000 calories in a day but that is exceedingly rare now. My bigger problem is if I eat more calories for several days in a row. Basically routine keeps me in check. The problem is when I get out of my routine.</p>
– MOWC, do you hate it because it’s boring compared to real running – or because in your case it would mean an injury? Or is it hard and boring. Guess I’ll find out soon enough!</p>
<p>Sabaray - happy 5lb party and happy 21 – you’re edging me out just slightly, but I didn’t weigh in this a.m. because I left the house at 6:30 a.m., which I find a little disorienting At any rate, I think you and I should go for a “cyberstroll” wearing our fancy new neon medusa hats!</p>
<p>Romani–That’s a pretty short goal – aren’t you graduating in about six weeks? It’s great to be motivated, but give yourself some time to get there. And remember that if your goal is strictly shape/endurance, you’re good to go. But if your goal involves reducing weight at all, the research shows that management of caloric intake is both central and vital…usually starting with journalling your foodsources and volume. Exercise on its own makes you a healthier version of your shape – and there’s no harm in that. But it is generally not possible – or a least not easy – to burn an extra 7,000 calories (eg. equivalent of 2 lbs) a week without some kind of caloric management/dietary evaluation.</p>
<p>I sometimes come across people who seem mystified that they’re not losing weight even though they’re walking or working out. I now understand, after being hit over the head with the obvious repeatedly, that it is a two-pronged attack. When a single bagel calorically negates 1-2 hours of “active exercise…(depending on the type of exercise)” well, that’s why it only works in tandem ;)</p>
At any rate, I think you and I should go for a “cyberstroll” wearing our fancy new neon medusa hats!</p>