Diet/Exercise/Health/Wellness Support Thread

Parent Cafe
34301

<p>I have the 3-foot version of this one:</p>

<p>[Product:</a> PB Elite Soft Molded Foam Rollers](<a href=“http://www.performbetter.com/webapp/wcs/stores/servlet/Product1_10151_12301_1005566_-1]Product:”>http://www.performbetter.com/webapp/wcs/stores/servlet/Product1_10151_12301_1005566_-1)</p>

<p>it is a molded styrofoam, like the material that styrofoam coolers are made from. The white one is the softer version. The black version that Perform Better sells is denser. This is the one that gyms typically use. However, I would definitely err on the side of softer, even if it means you have to pony up for harder one down the road. Some people find that foam rolling is very painful. Softer foam rollers are going to be less painful for beginners (and geezers)! For the same reason, I would avoid the rollers with hard nubs or bumps for getting started.</p>

<p>This guy is probably well-repected. His tips are probably good:</p>

<p>[Dr</a>. Mark Cheng’s Rehab Prehab Series #1: Intro to Foam Rolling, Lower Back Pain, & the Quads - YouTube](<a href=“Dr. Mark Cheng's Rehab Prehab Series #1: Intro to Foam Rolling, Lower Back Pain, & the Quads - YouTube”>Dr. Mark Cheng's Rehab Prehab Series #1: Intro to Foam Rolling, Lower Back Pain, & the Quads - YouTube)</p>

<p>[Dr</a>. Mark Cheng’s Rehab Prehab Series #2: Finer Points of Foam Rolling & Myofascial Release - YouTube](<a href=“Dr. Mark Cheng's Rehab Prehab Series #2: Finer Points of Foam Rolling & Myofascial Release - YouTube”>Dr. Mark Cheng's Rehab Prehab Series #2: Finer Points of Foam Rolling & Myofascial Release - YouTube)</p>

<p>[Dr</a>. Mark Cheng’s Rehab Prehab Series #3: Foam Rolling the Rotator Cuff - YouTube](<a href=“Dr. Mark Cheng's Rehab Prehab Series #3: Foam Rolling the Rotator Cuff - YouTube”>Dr. Mark Cheng's Rehab Prehab Series #3: Foam Rolling the Rotator Cuff - YouTube)</p>

<hr>

<p>The only safety issue I’ve heard is that it’s probably a good idea to NOT roam roll your lower back. Upper back/shoulders is OK.</p>

34302

<p>Down to the basement for an hour of structured riding on my Wahoo Kicker indoor cycling trainer. I’m still giggling like a little kid with a new favorite toy. Can’t decide whether to do a training ride, play with the FTP test that comes with the companion application or try out a video ride from the KinoTrainer website where I can choose a 1 hour ride along the Alp D’Huez and let the video control the resistance. I can even wear a full Sturdy Girls team kit and be a real poser in the privacy of my basement. :slight_smile: Then some dinner and by the time I’ve eaten, snow may have stopped and I’ll get to dig out from 10" of snow.</p>

34303

<p>MOWC:</p>

<p>Hmmm. Peanut Brittle and Pizza. Now that’s a combo! Definitely must be some kind of official addictive designation for that one!</p>

<p>I’ve decided to bite the bullet and food log for a few weeks. Yesterday:</p>

<p>2269 calories
90 grams carbs (net)
42 g sugars
55% fat
21% carbs
24% protein</p>

34304

<p>Michael:</p>

<p>I’ll race ya. I’m changing into my cycling gear (complete with aero helmet) for a little jaunt on the Airdyne. :)</p>

34305

<p>Thanks for the videos iDad- very helpful.</p>

34306

<p>I use a regular old wooden rolling pin before running…poor girl’s foam roller!<br>
Saw a marathoner on youtube who swore it was just as good.</p>

34307

<p>Here are a couple more random foam roller vids from the internets:</p>

<p>[How</a> to Do a Foam Roll Exercise | Sleek/Strong With Rachel Cosgrove - YouTube](<a href=“How to Do a Foam Roll Exercise | Sleek/Strong With Rachel Cosgrove - YouTube”>How to Do a Foam Roll Exercise | Sleek/Strong With Rachel Cosgrove - YouTube)</p>

<p>[Rachel</a> Cosgrove’s “One Month to Muscles”: Foam Rolling - YouTube](<a href=“Rachel Cosgrove's "One Month to Muscles": Foam Rolling - YouTube”>Rachel Cosgrove's "One Month to Muscles": Foam Rolling - YouTube)</p>

34308

<p>Staggering away from the Airdyne. Dreaded 1 mile intervals again. It must have been the aero helmet reducing drag. I beat my personal record for this workout by 49/100ths of a second accumulated time for the three intervals 8:32:24. Five and an half seconds faster than the other day. Pegged the meter on heart rate again. 100% of my max. </p>

<p>I was just barely hanging on to finish the third interval. I had hit 90% of max before the halfway point of the last interval and had to go another 90 seconds. Legs burning. Had to keep kicking it to get my speed back up, but I knew I had a decent shot of my best time.</p>

<p>21.4 minutes including warmup and cool down. 8.5 minutes of hard pedalling… I’m toast.</p>

34309

<p>Way to go on the PR, iDad! I wish I could post pictures. I have one from back in the 90s at a fitness festival (corporate competition) where one of our top runners was hanging onto a pole in total exhaustion after getting of the Airdyne during a bike relay event.</p>

34310

<p>Michael- I think my husband should get that setup to put next to the new treadmill I’m getting. I bet he would really like it. We are having bad weather here (16 degrees) but nothing like you are- and I’m heading that way Thursday night!</p>

<p>3 1/2 miles on the treadmill at the gym- good low heart rate run and I didn’t have to constantly dial it back to keep in the low HR zone. 6 mile day.</p>

34311

<p>IDad, I want pictures of you in the aero helmet. No doubt having the right gear contributed to your PR.</p>

<p>MOWC, I think that’s a great idea! By Thursday night, things ought to be back to normal around here, frigid temperatures, but roads relatively clear. Right now, things are a mess. Even the city is shut down tomorrow.</p>

34312

<p>Well, not quite yet, but Unilever, the food giant that markets I Can’t Believe It’s Not Butter, just added butter to their RAMA brand, the best selling margarine in Germany…</p>

<p>[I&lt;/a&gt; Can?t Believe It?s Butter in My Unilever Rama Spread - Bloomberg](<a href=“Bloomberg - Are you a robot?”>Bloomberg - Are you a robot?)</p>

<p>

</p>

<p>Margarine sales have completely tanked. Down 30% in the US since 2000, now at a 70 year low.</p>

<p>Even in German, the new TV commercial for margarine with butter is worth a chuckle:</p>

<p>[Rama</a> mit Butter - YouTube](<a href=“http://www.youtube.com/watch?v=RADpk_Vp0Fw]Rama”>http://www.youtube.com/watch?v=RADpk_Vp0Fw)</p>

34313

<p>

</p>

<p>Does grabbing a cat tree count? I can breathe by the time I get off because I’ve got a heart rate recovery to 70% of my max after the last interval, then 2 minutes of easy pedalling as a cool down. But, I hopped off and my legs didn’t want to work. I have the Airdyne next to large, carpeted cat tree in the window, that I use to put a box fan at chest level. So I was able to grab onto that and keep from going down… :)</p>

<p>Airdyne is great in the winter. I turned off the heat in my office and it dropped to 63 degrees for my ride. T-shirt, shorts, and the box fan… :slight_smile: Ideal conditions…</p>

34314

<p>Cals 1772</p>

<p>Fat 131 g
Carbs 78 g
Fiber 21 g
Protein 81 g
Sugars 36 g</p>

<p>Net carbs: 57 g</p>

<p>65% fat
18% protein
17% carbs</p>

<p>Light on protein today because I had a huge salad for dinner. But, low on carbs and sugars.</p>

<p>Tracking is helping me pinpoint a few places where I had gradually slipped on portion sizes (a little generous on salad croutons, etc.). Weighing things tightens it up.</p>

34315

<p>As I went upstairs tonight to change into my PJs, I noticed I’d been wearing my UA shirt all day (gym included)… inside out (tag sticking out of the side)! I guess you can dress me up, but you can’t take me out!</p>

34316

<p>Wow. Incredibly interesting podcast:</p>

<p>[Angriest</a> Trainer 228: The Great Dr. Peter Attia | Vinnie Tortorich](<a href=“http://vinnietortorich.com/2014/01/angriest-trainer-228-great-dr-peter-attia/]Angriest”>Angriest Trainer 228: Dr. Peter Attia - Vinnie Tortorich)</p>

<p>Also available on itunes, it’s the Jan 1, 2014 episode:</p>

<p><a href=“‎Fitness Confidential with Vinnie Tortorich on Apple Podcasts”>‎Fitness Confidential with Vinnie Tortorich on Apple Podcasts;

<hr>

<p>The guest is Peter Attila. Stanford MD, Johns Hopkins residency. Quit medicine to work for McKinsey. Ultra marathon swimmer (Catalina to LA, etc.) Got fat despite swimming and training five or six hours a day. Hooked up with Gary Taubes, and runs the new non-profit NUSI that is funding nutritional research including new studies by David Ludwig at Harvard and Boston Childrens Hospital and Chris Gardner at Stanford Med School… Anyway, this guy is brilliant and incredibly knowledgeable on sports nutrition. (see below)</p>

<p>The host is Vinnie Tortorich, a wacky LA personal trainer and ultra-cyclist (competes in the Furnace Creek 508 (yes miles) thru Death Valley… and leukemia survivor.</p>

<p>They touch on a lot of interesting topics, including ways of measuring/predicting insulin resistance. MKat will enjoy the stuff on the ratio of VCO2 to VO2 (carbon dioxide expelled to oxgen inhaled while riding an exercise bike hooked up to a breathing mask – Attila is a geek, he does this in his garage). Attila believes this ratio measures how much energy you are getting from burning fat and how much from burning carbs and that differences between people correlate with insulin resistance.</p>

<p>The interview starts at the 17 minute mark in the podcast.</p>

<hr>

<p>And, if it’s not geeky enough for you, here’s a Peter Attila YouTube speech he gave on the three days he spent in sealed metabolic chambers, being fed metabolically precise meals and having every ml of oxygen and carbon dioxide measured, along with glucose and ketone blood testing, while riding his power meter equipped bike, doing sets of 250 pushups, and 36 plyo box jumps in the morning and again in the afternoon.</p>

<p>[Peter</a> Attia - An Advantaged Metabolic State: Human Performance, Resilience & Health - YouTube](<a href=“Peter Attia - An Advantaged Metabolic State: Human Performance, Resilience & Health - YouTube”>Peter Attia - An Advantaged Metabolic State: Human Performance, Resilience & Health - YouTube)</p>

<p>BTW, in the metabolic chamber, he was burning 850 calories per hour on the bike and 380 per hour doing the pushups and box jumps (45 minute sessions of each).</p>

34317

<p>3.5 miles after work. Still feel the aftermath of the cold, so went out slower than usual, then diled the speed up to 8:20 pace. The first mile was really, really hard! Pffff…</p>

34318

<p>I know our weather isn’t nearly as bad as what many of you are facing, but it’s really wrecking my mileage. It was 12 degrees this morning, and I just couldn’t face getting up. Finally did 1.2 miles to keep the streak, because I don’t think I’ll be able to get to the gym after work. Tomorrow evening I’m heading to PA where it will probably be un-runnable outside, so I’m hoping to get into a local gym with a guest pass. The logistics are a pain, and I still have to pack all my winter running stuff in case I do get to go outside. I’m not sure they groom or pack the paths that I normally run on, and I can’t really slog through 8 inches of snow. I should probably take my snowshoes, but I’m traveling with a cat, so I want to lighten the load a little bit. (these are my petty gripes for the day)</p>

34319

<p>Swim. Everyone was there just in case it is too cold to swim Friday. Made for a crowded pool. People were pretty good about sharing and being flexible, but there was one guy who stood on the deck staring at us clearly not wanting to share. He wanted masters to squoosh over so he could have a lane to himself. In a great moment of karma, we did compress into fewer lanes, but he ended up having to circle swim with a super slow old guy and a guy with a snorkel. Should have jumped in with us!</p>

34320

<p>Best wishes to all the snow shovellers. Alas, we got none in NH. That’s a disappointment because we desperately need many inches of snow to bury [the</a> ice rivers](<a href=“http://onmyfeet.■■■■■■■■■■/uploads/1/5/2/9/15292652/2147836_orig.jpg]the”>http://onmyfeet.■■■■■■■■■■/uploads/1/5/2/9/15292652/2147836_orig.jpg) for good on the hiking trails. The little bit of snow we have on top of glare ice is arguably worse. At least with glare ice, you can see where you might break your neck.</p>