<p>And then some people are just thin, neither sick nor anorexic. Sorry if it makes you uncomfortable.</p>
<p>2 mile walk and my daily planks. 2 days of no pain in calf.</p>
<p>notrichenough, I’ve got the D/K2/Mg covered. I need to up the calcium a little and now find some selenium too. I don’t know about boron, it’s not included in the tracking.</p>
<p>
</p>
<p>I have no earthly idea what the times mean in Rory’s workout. They don’t make sense in seconds or minutes. Looks to me like he’s doing a bodyweight “cardio” circuit:</p>
<p>Push ups
Squats
Burpees
Lunges</p>
<p>Here’s an article on his workout routine:</p>
<p>[How</a> Rory McIlroy muscled his way to the top - Independent.ie](<a href=“http://www.independent.ie/sport/golf/how-rory-mcilroy-muscled-his-way-to-the-top-26839628.html]How”>How Rory McIlroy muscled his way to the top | Independent.ie)</p>
<p>Looks very familiar, especially with all the single leg stuff. Sounds like he’s emphasized core stuff, too.</p>
<p>The fascinating thing is that the current trends in top athlete training are exactly the same things that make perfect sense for geezer fitness as the traditional heavy barbell weight power lifting gets replaced by single leg, core, and movement oriented stregth training. With the money their clients are making, trainers for Rory McElroy or Tiger Woods can’t afford to injure them doing back squats… So, in that way, their goals are similar to geezer fitness. If we get injured, we don’t always heal that quickly, and the whole thing can grind to a halt.</p>
<p>There’s a bunch of trace minerals that help optimize bone health - boron, strontium, copper, zinc, manganese. Strontium in particular is supposed to be able to help build new bone.</p>
<p>I’m not necessarily endorsing these, but if you click on the “research” tab there is interesting reading about what each ingredient does and why it’s important:</p>
<p>[Bone</a> Basics - AOR](<a href=“http://www.aor.ca/products-page/ascorbic-acid-vitamin-c/bone-basics/#research_tab]Bone”>http://www.aor.ca/products-page/ascorbic-acid-vitamin-c/bone-basics/#research_tab)
[Strontium</a> Support II - AOR](<a href=“http://www.aor.ca/products-page/strontium-support-ii/#research_tab]Strontium”>http://www.aor.ca/products-page/strontium-support-ii/#research_tab)</p>
<p>I want to take a moment to say thanks for all the great support on this thread! I meandered my way here over a year ago because I had absolutely no idea what I was doing with my mini dbs, made myself good and sore, took a look at this thread and thought, hey, those guys seem to know what they’re doing! You set me right and have helped me over and over again. Thank you, thank you, thank you!</p>
<p>Thanks notrichenough. Since I have bone density issues, I’ll definitely look into that. I started off with just increasing calcium, then added magneseium, then D3, now K2. I should have researched better from the beginning!</p>
<p>kmc:</p>
<p>Do I get to have any fitness equipment on my desert island?</p>
<p>blankmind:</p>
<p>I get at least a iittle potassium. After thinking for years that “sea salt” must be more “healthy”, I realized that I might well be iodine deficient and went back to regular Morton’s iodized salt. That has potassium iodine.</p>
<p>I think selenium is somehow linked to the effective metabolism of iodine. Both connected to thyroid function.</p>
<p>Deborah, I completely agree - I know a few folks who are rail thin just because this is the way they were born. 
Nothing wrong wiht that! However, if I see someone who rapidly lost a ton of weight, I cant keep myself from wondering what is going on.</p>
<p>Idad, seafood is apparently the best source of iodine:</p>
<p>[Iodine</a> in diet: MedlinePlus Medical Encyclopedia](<a href=“http://www.nlm.nih.gov/medlineplus/ency/article/002421.htm]Iodine”>Iodine in diet: MedlinePlus Medical Encyclopedia)</p>
<p>I use the regular Morton’s in my cooking and keep a sea salt grinder on the dining table. </p>
<p>Here is some useful information about dietary selenium:</p>
<p>[Selenium</a> in Diet Nutrition - Nutrition, Function, Side Effects - NY Times Health Information](<a href=“Well - The New York Times”>Well - The New York Times)</p>
<p>I had a women lawyer function last night (a painting party- you paint pictures…don’t ask) and I was worried about the food- appetizers and wine etc. I knew I would have a glass (well, maybe a little more than 1) of wine, but normally at those functions I shovel down as much food as I can get! I was doing well with the curried chicken (not much mayo- really tasty) on lettuce and some fruit. Then…I had 2 cookies. Still much better overall than I normally do. The cookies were good- top caterer. </p>
<p>5 1/2 humid early morning miles today.</p>
<p>I read the selenium link you posted BB, and it says that eggs are a source of selenium, so I look up the nutritional value of eggs and selenium is not listed. If I search a little harder, I can find a site that says an egg has 15.4 mcg of selenium. No wonder I can’t figure out what to eat. I eat eggs often, so I’m thinking my selenium is probably ok?</p>
<p>"After thinking for years that “sea salt” must be more “healthy”, I realized that I might well be iodine deficient and went back to regular Morton’s iodized salt. "
-Ther is iodized sea salt, this is what we use. In addition, I was thinking that my potassium is very low because I cramp any muscle on my body easily, and it appear not to be the case, my potassium is normal and I continue cramping really bad. Adn Selenium and part of my vitamin pill the one that has only 3 vitamins (in horse type of dosage) + selenium.
Anyway, all my blood test results are normal, but my cramping is getting worse and there is no help. I just have to be careful with it the same way I have to be careful with my virtigo. Everybody has something, these are my 2 things</p>
<p>Iodine deficiency is surprisingly common, people use much less salt than they used to.
Try taking some magnesium, in a form that is somewhat absorbable (iow, glycinate or malate, no oxide). Or take a bath with Epsom salt.</p>
<p>Interesting stuff about magnesium:</p>
<p>[Magnesium:</a> The Nerve End Mineral - RunWashington](<a href=“http://www.runwashington.com/news/737/309/Magnesium-The-Nerve-End-Mineral.htm]Magnesium:”>http://www.runwashington.com/news/737/309/Magnesium-The-Nerve-End-Mineral.htm)</p>
<p>[Minerals</a> for Runners | Runner’s World](<a href=“Hearst Magazines”>Hearst Magazines)</p>
<p>I take Vitamin D that’s combined with K1 and K2. I didn’t realize that I was Vitamin D deficient until the blood work for my physical indicated that I was really, really deficient. My doctor had me start taking 5,000 IU daily for a month and then switch to 5,000 units every other day. I’m scheduled to go for a re-check in 6 months. I go outside almost every day, so I was surprised. I have noticed that I feel more energetic since I’ve started taking the D supplement. It seems to make a difference–at least I think it does.</p>
<p>4.16 miles. Now I need to think of dinner!</p>
<p>
</p>
<p>The Vit D guru doc book I just read said that it doesn’t make any different when you take the D.</p>
<p>1000 twice a day
2000 once a day
4000 every other day
14000 once a week
60000 once a month</p>
<p>All the same. Makes no difference. I guess Vitamin D is stored in the fat so it’s automatically slow release as far as the body is concerned.</p>
<p>Core/ strength/stretch. Elliptical warmup. Track intervals. Mile warmdown</p>
<p>Ohio, were you back out on the track itself today? How did it go?</p>
<p>Just a quick little 15 minute circuit today. Three sets of five exercises. 40 seconds exercise, 20 seconds rest. No rest between sets. So, 15 minutes of non-stop 40/20s.</p>
<p>Kettlebell swing (50 lbs)
Alternating lateral lunge (bodyweight)
Alternating bent over rows (2 x 25 lb DBs)
Alternating reverse lunge with overhead reach (bodyweight)
T-rotations (body weight)</p>
<p>The last one is start in a push up position, rotate one arm to the ceiling and back, rotate te other arm to the ceiling and back.</p>
<p>An hour of grass cutting followed by a two mile run - humidity is prime today.</p>