<p>Kcm13 - good idea. I’m doing some spinning/cycling cross training now and probably should increase the frequency. </p>
<p>Need bigger (muscle!) butt, thighs and arms to help me get faster.</p>
<p>Go NMinn!</p>
<p>~ 3.5 mi rolling hills run. Picture perfect day.</p>
<p>Deb, whenever you mention your “rolling hills” run all I can think about is a Life Is Good T-shirt with the little stick figure running on…rolling hills!!! (is that you in real life!!!) :)</p>
<p>Stick figure? Yeah, that would be me. ;)</p>
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<p>Yes. Same exactly thing. Just a prescribed set of exercises rather than a menu. Just keep in mind that as long as you see the four “slots” (upper body push, upper body pull, squat movement - knee bend, deadlift movement - hip hinge), you can make your own substitutions. </p>
<p>For example, in the Phase 1, there is an overhead squat (with just a broomstick). For most people, that is going to be one butt-ugly exercise. Subsituting a goblet squat is probably going to be more productive initially.</p>
<p>In Phase 2, I don’t like the 2-point bent-over rows. I just think it’s needlessly tough on geezer backs. I always substitute this [3-pt</a> row](<a href=“http://www.youtube.com/watch?v=Febn7AVEzWw]3-pt”>http://www.youtube.com/watch?v=Febn7AVEzWw) for that one. If Mike Boyle thinks the 2-pt row is too dicey for the young limber backs of US Women’s Olympic hockey players, I figure my 59 year ol’ (formerly) fat guy back should probably stick with the safe version!</p>
<p>Similarly, there are a too many barbell deadlifts for my taste. I would substitute KB suitcase deadlifts or hex bar deadlifts.</p>
<p>I would say that you would see immediate progress from alternating the Phase 1A and Phase 2A workouts, three days a week, for a month or 2 days a week for 6 weeks.</p>
<p>Saw a guy on the beach yesterday doing sprints into the wind with a parachute attached to his waist. It looked really strenuous.</p>
<p>Between the parachute resistance and the sand, that would be like an amped up version of pulling a sled. I bet that guy was bent over panting like a dog after a few of those…</p>
<p>Beautiful day here after a very stormy night. Just back from a 4.5 mile walk. Used my fitbit and Iphone to keep track of route and mileage. Icing knee now and trying to decide what to make for dinner. Hmmm…grilled shrimp salad just might be the thing! 
10 weeks to get in shape for London/Paris walking.</p>
<p>He would go about 50 yards, take a breather, and then do it again. He looked like he was in pretty good shape.</p>
<p>I’ve been doing a lot of walking, between the beach and the boardwalk. It’s dead flat of course, so not too hard.</p>
<p>Some of the rides have beat the snot out of me though. I feel like I was tackled and piled on, after I get off.</p>
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<p>That’s one of the options I’m thinking about, too! I’ll probably go with salmon or haddock if it looks good and keep the frozen jumbo shrimp in reserve for a time when the fish looks lousy…</p>
<p>After a pleasant weekend, we’re back to the heat and humidity. </p>
<p>Grilled shrimp salad sounds good, but we are cooking filet on the grill tonight. </p>
<p>5+ pound party this morning; total loss of 51 pounds. Yay.</p>
<p>OMG! Congrats sabaray!!! I am so excited for you! You must feel so pleased with your good health and I bet you look fabulous! You are so motivating! Woohoo for you! :)</p>
<p>Amazing Sabaray- feel like we’ve watched it fall off of you!!!</p>
<p>Is there a goal amount???</p>
<p>Congrats, sabaray! You rock!</p>
<p>Thanks, all. </p>
<p>At this point I think the “goal” is to keep up my good habits and never get that fat again. I am 5’7 and at one point in my life I weighed close to 250 pounds. Then I lost, gained some back, and started losing again. If I don’t lose any more, that’s fine. If I do, that’s fine too. It’s been a several year journey to get here but I am running again and happy doing it. That has made a big difference. That $10 a month to Planet Fitness got me back on track to exercising and now it’s a habit that I want instead of “something I have to do”.</p>
<p>And lest we all forget, sabaray is the one who started this thread a hundred years ago!</p>
<p>It has been a really good community. We’ve all been very fortunate that this thread has attracted such knowledgeable contributors, coaches and cyberfriends. We’re all at different levels, wanting different experiences, having different goals but at the end of the day it’s all about health and wellness. Oh, and skinny jeans too. ;)</p>
<p>Yep. Sabaray has helped a lot of us lose a little, keep a little off, exercise a little more. It helps so much to have a little focus on health and fitness…</p>
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<p>Happy Five Pound Party for Sabaray. The Big Five Oh!</p>
<p>Umm, I think we need to give credit where credit is due, iDad! this thread would be dead were it not for you. I just started it. Some old formerly fat geezer kept it moving along.</p>
<p>Yeah, but I don’t know that I would have stuck to my early exercise and diet efforts if it had not been for checking in here and being able to laugh about the ol’ fat guy on the exercise bike or whatever. I was getting no positive reinforcement about working out at home, so it really helped to post about each day’s workout and each five pound loss.</p>
<p>I think a lot of people are in that situation: family and spouses that DO NOT WANT TO HEAR about losing five pounds or completing another week of scheduled workouts.</p>