Diet/Exercise/Health/Wellness Support Thread

Parent Cafe
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<p>Sounds like a pretty challenging core workout.</p>

<p>I’ve been doing leg lowering three times a week for a couple months now. It’s like this, but I use resistance band around my foot, pulling with my hands, to support the outstretched leg, instead of a table:</p>

<p>[Single</a> Leg Lowering (supported) - YouTube](<a href=“Single Leg Lowering (supported) - YouTube”>Single Leg Lowering (supported) - YouTube)</p>

<p>I have seen fairly dramatic improvements in my range of motion, with both legs nearly vertical. I only do six reps per side. I’m increasingly convinced that core is all about quality over quantity.</p>

<p>For anyone feverishly googling, here’s Elsbeth’s 30 day core challenge:</p>

<p><a href=“http://elsbethvaino.com/2013/05/the-30-day-the-core-is-the-core-challenge/[/url]”>http://elsbethvaino.com/2013/05/the-30-day-the-core-is-the-core-challenge/&lt;/a&gt;&lt;/p&gt;

<p>I have a few minor quibbles with some of her stuff: she likes barbell deadlifting, I like hex bar deadlifting. Overall though, she really knows her stuff and has a great approach to exercise.</p>

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<p>Checking back in to say you guys are tremendous motivation! As I mentioned, I’m here in Shanghai, completely upside down time-wise, waiting to leave for the airport later on. After reading this thread, I said to myself - ok, PG, what’s your excuse? You’re no sabaray or abasket (much less a MOWC) but still! </p>

<p>As it so happened, I had been planning to run the Hot Chocolate 5K today (which would have been my 7th over the past 2 years - 5 Color Runs and another 5K) but obviously couldn’t. So I went to the hotel gym - and just ran a 5K! My time was atrocious (somewhere around 41 mins) but should I care? I did it!</p>

<p>You guys really are awesome in keeping me on the track!</p>

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<p>hops:</p>

<p>Your tabata planks worked really well for me. 20 second holds meant excellent form. The 10 second breaks were short enough that I was having to push pretty hard at the end the four minute set. Definitely a fun variation.</p>

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<p>yeah pizzagirl:</p>

<p>The inspiration is a two-way street. We all draw motivation from you sticking to the program halfway around the globe.</p>

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<p>That’s really kind of you to say, interesteddad.</p>

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<p>Yes, I do the same. I use a green resistance band from Power Systems. My leg is at about 80* of hip flexion. </p>

<p>I like these challenges although sometimes I struggle to keep up with them. Hopefully I can complete this one and notice some improvement. Now that football season is over, it’s time to get back to work in the gym. I always struggle during the fall sports season because I’m so busy.</p>

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<p>Hey, hops, thanks for the Tabeta plank tips…the last few days I’ve been rolling straight from front to side to front, which is also challenging, but I bet I’d get more in doing tabeta.</p>

<p>I like the idea of a timer so I’ll go try to find that app!</p>

<p>Thanks idad, for the core link. There are some core moves there I dnt know yet so I’ll google around. I’m starting to actually feel like I have a bit of a routine worked up here :slight_smile: The result is that at least four of the days (aiming for higher) I am getting at least 45 min in between the hill in the am and the core & kettlebell stuff at night.</p>

<p>Weight wise, I’m pretty much stuck/stable at between -41 -43 but I am really enjoying what I am able to eat, and my treat nights, so I’m not especially motivated to lose more, although I could certainly stand to. I think if at this point I focus my energy on my 2014 body composition goal and manage to increase my activity level a little more, I may drift downward anyway.</p>

<p>I saw a good friend yesterday who due to schedules I haven’t seen in person since the summer. She was convinced that I’d lost more weight since I last saw her, but I think I was down 40 then because I feel like I’ve been there forever :slight_smile: I have gone down a pant size since then, so my best guess is that I’ve been swapping out some fat for muscle. </p>

<p>I regret that I hadn’t done a full measure before turning over my healthier leaf in January!</p>

<p>At any rate, like Pizzagirl says, thanks, THREAD (and you too pg) because just reading this thread sets me in a good direction, like learning about McGill so I’m not afraid of re injuring my back, or learning about healthy options at coffee houses, or considering frequently how entirely possible it is to change a lifestyle habit by witnessing others :)</p>

<p>So thanks and kudos to you all!</p>

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<p>That is the key to exercise sometimes PG - to make something out of the time you have - I did that nice this summer - signed up for a 5K and then was out of town. I picked up my race shirt early and ran the 5k timing myself on my trip - took pics before and after as proof! </p>

<p>Lately work and my daughters school schedule and the early darkness has put a cramp in running at home. Instead, I’ve been packing clothes to take to work with me, changing into exercise clothes before I leave work, and parking in her school parking lot a half hour early and running in the school neighborhood - this way, I still get my run in- sometimes you’ve got to be creative! </p>

<p>Dont doubt your worth! We all have our strengths and weaknesses. You have motivation to sign up for all kinds of “public” classes that I would not attempt - I’m “shy” when it comes to joining in a social group class.</p>

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<p>Agree that everyone’s posts provide great motivation. Thanks to all of you.</p>

<p>I went for my annual physical (have a new PCP) last week. Got the results of my blood work and I feel like my efforts at exercise/diet/weight loss have paid off. My bad cholesterol went down and good went up, so that my total cholesterol went from borderline high to normal. My triglycerides, which were pretty low to start, went even lower. Cholesterol ratio is below the AHA optimal level of 3.5-1 (mine is 2.5 -1). Only thing I have to work on is blood pressure. I’m borderline high (130/90) and this doctor has prescribed a water pill. I don’t take any medication, so I’m a little disappointed, but new doc says if I shed some more weight, she’ll take me off the medication. So, I’m feeling motivated.</p>

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<p>Looking for the Tabeta timer app…does it have a specific name???</p>

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<p>The tabata timer app does sound cool. Here’s one that looks to have good reviews. No experience with it, but I do enjoy window shopping. :)<br>
<a href=“‎Tabata Pro Tabata Timer on the App Store”>‎Tabata Pro Tabata Timer on the App Store;

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<p>3.1 mile morning run, 36 degrees but sunny and no wind -lovely ! And, best part, it’s done for the day!!!</p>

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<p>I just typed in “Tabata” into the Apple App Store on my iPhone. Downloaded the first one that was free.</p>

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<p>I think that if you browse around her video index page, Elsbeth probably demonstrated most of them:</p>

<p>[Video</a> Index « elsbethvaino.com](<a href=“Video Index - elsbethvaino.com”>Video Index - elsbethvaino.com) </p>

<p>On tabata timers, “tabata” is just one specific interval training sequence (20 seconds work alternating with 10 seconds of rest, repeated eight times for a 4 minute set). Do a search in the app store for “interval timer” or “HIIT” (high intensity interval training). There are a million timer programs for a ll devices. Very easy to set up a “tabata” if it’s not already a preset.</p>

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<p>Definitely do your own research and make your own call, but mine averaged 130/80 for a long time and I don’t think that’s much reason for concern. The ideal “average” of 120/70 is for all adults, including 20-somethings. Blood pressure naturally rises as we age (less flexible arteries), so slightly above “average” doesn’t strike me as a big deal. But that’s how I look at it for me. I think a water pill works by simply lowering your hydration level – less water, lower blood volume, lower blood pressure. I have no idea if lowering your hydration level is a good thing… I do know that my blood pressure is the lowest right after hard exercise. That may be, in part, from sweating and dehydration.</p>

<p>It’s an eye-opener to see how much blood pressure rises and falls throughout the day. I don’t know how docs even think they can get a good picture of blood pressure from one or two measurements. Even three readings taken a minute apart (can vary a lot). The blood pressure monitor I use at home takes three readings 60 seconds apart and averages the three to give a blood pressure reading.</p>

<p>Either way, I wouldn’t be overly concerned.</p>

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<p>duh…spelled Tabata wrong in my app search. No wonder I couldn’t find it.</p>

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<p>Today I realized our exercise for the next few days will be raking leaves. Lots of leaves.</p>

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<p>Leaf raking is really hard exercise.</p>

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<p>Too much football to watch today for a workout, but I had a great healthy dinner. Yellow Thai curry with shrimp, snow peas, red bell peppers, and baby corns. Different brand of curry paste. Firey…</p>

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<p>I got my official race acceptance confirmation in the mail. Yay. :slight_smile: I have a great excuse to train more and work less!</p>

<p>abasket, that is a pretty creative way to beat the darkness! High-five and huge kudos. I got spoiled by my treadmill, so I just hop on the belt when it is too dark, too cold, too wet or too all of the above to run outside. Also, kudos to Pizzagirl! </p>

<p>I am going to be on the road in the next few days, and running will present a challenge. The hotel where I’m staying does not have an exercise room, but offers its guests free passes to a nearby health club. I guess I will have to try this option.</p>

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<p>Kudos to everyone who got in a good workout today and/or made it a healthy food day. And yay, BB, on the race confirmation. :slight_smile: You have your work cut out for you now! </p>

<p>~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ </p>

<p>It’s fun and motivational to see the varied activities everyone does. I would like to comment that one of the things I find most inspirational is the posts by members of this group who are 59 and up. You guys are awesome. :)</p>