<p>Great resting HR, iDad! </p>
Anyone want to guess how many calories one burns while boogie boarding?
My thigh muscles are really aching, and I thought it was from running when I realized it’s from fighting a very strong current and waves while boogie boarding in the ocean.
Here’s another study to ponder, from the NYTimes – running just 5 minutes a day is really good for you.
<a href=“Running 5 Minutes a Day Has Long-Lasting Benefits - The New York Times”>Running 5 Minutes a Day Has Long-Lasting Benefits - The New York Times;
<p>My hip is much better. I feel that the exercises that aggravated it caused the unintentional popping to occur at a higher rate. I haven’t had problems with it lying down for a week now!</p>
<p>The race is a 5K. It’s not much, but it’s long enough for me! 
I’m looking forward to it. </p>
<p>Niquii, remember, we all agreed not to say stuff like “but it is not much”. 
A 5k is nothing to sneeze at! You go, girl! :)</p>
<p>My non-runner kiddo just ran a 10k - by herself, for fun (she says her adjustment to miles from km will take a while). </p>
<p>Great to hear Niquii! I think you’re going to love the positive spirit you feel when you go to a race! When is the big event?</p>
<p>To the basement for me. Really good workout. I guess it’s time to put together some new workouts because everything felt really good today, even those wide grip chin ups that have been kicking my butt. Or, maybe I’m getting a little stronger? :)</p>
<p>
Oops! <em>zips lips</em> :)</p>
<p>It is 4 months from now. November! </p>
Ah, I love pull ups, and chin ups too! Body weight exercises are so, well, functional! I have this wonderful assisted pull up machine that I often use instead of lat pull downs. After doing a set of 8-10 to failure of good form, I drop the assist kneeling pad into place and immediately do another 4-5 to failure with a 20 lb assist. Three sets like that and my lats and upper back/shoulders are toast. Or do resisted negatives hanging a 25 lb plate from a waist belt and using a step stool to climb up (not body weight technically, but a fun and effective variation).
Time to go do a TRX workout. My 2nd of 3 resistance training workouts each week, sandwiched between 2 weekly traditional weight lifting routines.
Niquii, you can do it! 
<p>I can only do 8 chinups in my dreams. I did get back up to 5 today. It’s been a struggle with the wide grip using my [bar</a> with neutral hand grips](<a href=“http://www.amazon.com/Joist-Mount-Chin-Up-Bar/dp/B001C10JUM/ref=sr_1_1?m=A39MYLEJG49HMW&s=exercise-and-fitness&ie=UTF8&qid=1406770249&sr=1-1]bar”>http://www.amazon.com/Joist-Mount-Chin-Up-Bar/dp/B001C10JUM/ref=sr_1_1?m=A39MYLEJG49HMW&s=exercise-and-fitness&ie=UTF8&qid=1406770249&sr=1-1). This bar must have been designed for King Kong. The position is really shoulder and elbow friendly so I prefer it, but the wide grip has been a challenge.</p>
<p>Terrible, horrible no good day at work. I hate the end of the month. Happily, the caramels were gone or today would have been the day I ate them all! 4.5 mile run which made me feel better. H went to a TRX clinic. On the plus side, he has already lost 20 pounds. Four five pound parties! I think I’m going to get him some light up shorts or something. </p>
<p>Sabaray - yay! Quadruple 5 lb party time! </p>
<p>OMG, three cheers for Mr. Sabaray! Good for him - you must be proud!</p>
<p>Sabaray, you need to pull out a dog-eared copy of Alexander and the Terrible, Horrible, Very Bad Day!!! </p>
<p>Yay for Mr. Sabaray! Boo for bad work days. Another wine-heavy social function tonight. It’s hopeless.</p>
<p>Party time for Mr. Sabaray! That’s fantastic. Getting started is the hardest part and to see that kind of progress so quickly has to be really motivating.</p>
<p>MOWC:</p>
<p>No. Hopeless is me trying to lay off the bing cherries in the fridge! :)</p>
<p>Had a conversation with a friend today that really struck a cautionary note. He’s 61 years old and has been working with a personal trainer who started him recently on a TRX based program. Last week, my friend felt like he had strained his lower back and hip flexor and abductor muscles. Today, he ended up in excruciating agony and is immobile and on all sorts of pain and anti-inflammatory medication.</p>
<p>In discussing this with him, several things floated to the surface. First, his trainer never took his medical history to determine if my friend had any medical conditions that should be addressed or cleared by a doctor before participating in a fitness program. If his history had been taken, the trainer would have known that my friend has a heart condition and blood pressure issues. He would have been aware that my friend has chronic lower back problem that could very well limit the exercises he can safely perform. Second, the trainer never did any assessments to evaluate my friend’s core stability and mobility, including strength, stability and flexibility of his lumbar/sacral region and hips, and whether there were any weaknesses and related compensations and imbalances. Third, the trainer did not evaluate his current level of physical activity. Instead, he immediately started my friend off in a TRX routine that was far too intense and demanding. The net result of this was disastrous.</p>
<p>I mention all of this because many of you report that you are working with trainers. As illustrated by my friend’s experience, unfortunately and in contravention of established professional standards, there are trainers who forego basic screens and and assessments that are essential to developing a fitness program that is safe and effective. I urge all of you that are working with trainers to make sure that they do a full battery of mobility and stability assessments for your entire kinetic chain; this should be done for every client but particularly for those over 40 who are more likely to have issues. In your zeal to be fit, don’t skip over the basics. Doing work to achieve proper stability and mobility in the kinetic chain and to be able to engage in the 5 basic movement patterns with proper form (bending/lifting, lunging, pushing, pulling and rotational) is essential to avoid debilitating injuries. If your trainer doesn’t want to take the time to do this or doesn’t know how to perform these essential assessments, find a new trainer.</p>
<p>Ok, I’m done with my rant.</p>
<p>I’d co-sign the rant. The luckiest thing I did was get started on core stability exercises the first day at 250 pounds. I’ve done them in workouts three times a week (on average) for the last four years. It pays huge dividends. The core exercises and the 12 to 15 minutes of warm-up/mobility exercises I do three times a week are the most valuable exercise I do.</p>
<p>On a more enjoyable note, because of a meeting I had at 8:30 last night, I wasn’t able to ride outside. So I took a spinning class at my daughter’s studio, at her recommendation, led by a nationally ranked Masters Ironman competitor. 10 minute warm up followed by 15 x 3 minute intervals of 1 minute high intensity and 2 minutes recovery followed by a 10 minute cool down. Each 1 minute work interval was at the highest resistance level that could be maintained with a cadence between 85-95, no slower and no faster but maximum 1 minute effort each time. Each 2 minute recovery interval was light resistance spinning at the same cadence to flush the legs out. It was a hoot. Heart rate was hitting the mid 170’s on the work intervals and dropping to the high 120’s to low 130’s during the recoveries. As the class leader kept commenting, it’s all about the focus!</p>
<p>Amen to what MNK said! My friend wrecked her body badly under the “supervision” of one of those pseudo experts. </p>
<p>My exercise today: a 3 mile walk from the bus stop because I did no want to wait for the next bus! The Seafair have screwed things up in the city enormously. Ferragamo makes fabulous walking shoes… No wonder the queen digs them. I came home to discover that baby kiddo tied to mess with my Altras. Thank goodness she did not wear them, or she would be in a bad shape today! I must have passed on the right genes - said kid went shopping at a local outdoor mall after running her 10k. :)</p>
<p>Fifteen 60 second intervals is a lot. I can’t bring myself to go longer than 20 to 30 minutes on stuff like that.</p>