<p>I tried. I really did. But, I’m afraid I’ve let you - and my Svetlana - down. You both laid down the challenge for the ol’ fat guy to kick it up with the T-pushups and go for 8 reps instead of my usual 6 during Spartacus today. I did 8 reps during the first set, but I failed on the second set and could only do 6. Not to make excuses, but they come right after the one-arm dumbbell swings (swinging a 20 pound dumbbell from between the legs up to shoulder height), 10 with each arm. My heart rate was at 93% when I started the t-pushups on the second set. I’ll try to do better next time!</p>
<p>I did figure out something on the exercise today. Keep looking down as you move the dumbbell up to the ceiling and THEN rotate the head to look up at the dumbbell. I was following the dumbbell on the way up with my eyes and that seemed to be causing me to lose the “connection” between my arm and my core to make that a strong move.</p>
<p>I had nothing for “a little something extra” after Spartacus today. I tried to push the reps on just about everything, including 12 reps of push press with two 20 pound dumbbells for the final exercise. 50 minutes, counting 5 minutes warm-up and 5 minutes cool down. Average heart rate 80%. Peak heart rate 100%. That’s a pretty intense workout for an ol’ fat guy!</p>
<p>Kettleball will be great, I bet. I’m really sold on the fitness benefits of slinging weights around. As I understand it, it is the single best thing that all of us (and especially women) can do to slow bone loss and osteoporosis. A kettleball class will combine weights with a high intensity cardio challenge. A lot of bang for a the buck.</p>
<p>Good luck with the bosu ball. My balance stuff is just dreadful. I’m quickly realizing that balance is, to a very large degree, a function of having the strength to control your body. Not grit your teeth strength, but functional strength to support your weight on one leg and so forth. As I gain strength, my balance improves.</p>
<p>Wow, you guys are doing great! I’m envious. Third day on a new job. Long commute. Leave in the dark, get home in the dark. Too tired to do anything. I DID tour a small fitness center near work today so I’ll get started soon. Might have to get up REAL early (6am won’t do it). Off to do some light yoga…it’s all I can muster right now </p>
<p>Idad…I still have to give Yuri a try…maybe this weekend. I have to say though that I’m ready to block his emails ( I get one or more every day!).</p>
<p>Note to self: I will do the exercises my physical therapist tells me to do and NOT what my friends on the internet (y’all) are doing. Jumping up on the step was NOT the thing for this injury…(no harm, fortunately)</p>
<p>I have his address set to dump all of the e-mails into a fitness folder. I read some and skip some. I kind of like them in a way because they give me a daily nudge to think about fitness and workouts. I view that as a value-added part of his programs. The challenge is obviously to find ways to stay motivated and interested in continuing to workout.</p>
<p>Plus, about half of them link to interesting blogs or videos.</p>
<p>Ouch. Yeah, I tried that the first time barefoot a few days after I twisted my ankle and the ankle did not like jumping up on a step one bit. Since then, I’ve only done it with running shoes and my little ankle support and when I’m already warmed up after a workout or a walk.</p>
<p>'Bout had a breakdown on Sunday toward the end of our trip. I got soooo tired of feeling like everyone was passing me by as I tried to maneuver the airports. I also think I became run down because by Sunday night my throat was feeling scratchy. Sure 'nough, Monday I knew I was fighting something (MOWC - you and I can blame it on something at Midway Airport since I know we were both there this weekend!) and stayed home. Stayed home again yesterday. Worked today and am completely wiped out. </p>
<p>Was going to meet with the trainer this week and he was going to help me adapt a workout I could do that wouldn’t stress the ankle/calf. But when I started to feel sick, the depression started (I couldn’t even lurk on this thread because I was so envious of everyone’s workout reports!) We finally texted yesterday and I told him of my downtrodden funk. In the past, it’s exactly this kind of double-whammy (injury plus illness) that would put a kibosh on the whole exercise thing and I’d never make it back to the gym. He really encouraged me to take the week off, listen to my body and let it heal… then we could start up again next week - which means I will have gone two whole weeks without working out! He reassured me that he read in the past that you lose only about 5% of strength per week when you take time off depending on where you are. So I could conceivably lose 10%, plus or minus a couple of points. </p>
<p>Had a meeting at work today (did not quit yet) and my load will be lightening up in the next couple of weeks. While I didn’t have a specific weight goal in mind before leaving for Hawaii, I did want to feel good about my fitness (which I don’t right now). It occurred to me (and the idea alone perked me up quite a bit) that, given my reduced work schedule for the next six weeks, perhaps I could train three days a week with him. Psychologically it helps me cope with the fact that I’m doing nothing for two weeks.</p>
<p>May give the upper respiratory thing another day or two before calling the doctor. Due my history of a cleft palate, I do need to be more aware and react more quickly to things involving the sinuses/ears, etc. And then it occurred to me that in the past, I have been known to get sinus infections after major dental work, especially anything that requires lots of water spraying as does when I had my prep work done for the two crowns last week. There’s still a very, very small hole in the palate and it’s not too difficult for some of that water to find its way up into the sinus cavity… not a lot, but it doesn’t take much, especially given all the bacteria we have in our mouths anyway (oh, and did I mention decay from the tooth?).</p>
<p>Anyway, at least the prospect of trying to make up for lost time has cheered me up and I can get back to reading this thread!</p>
<p>Nothing wrong with taking a week off from exercise when you are sick. I had to this summer when I was battling a cold. I just could not handle nasal/sinus congestion and panting like a dog from exercise at the same time. After seven days, I got on the Airdyne for just an easy warm up pace for 30 minutes – the only time I’ve ever been on it without doing intervals. The next day, I went out for just a short, easy walk and started easing back into it. I don’t think there’s anything to be gained from working out when you are sick or hurt. It’s a struggle and, frankly, your body is working to overcome the infection. </p>
<p>Looking back, I actually went 15 days without doing an iPod workout – just some walking and some yard work (fertilzer spreading and so forth).</p>
<p>Hmmm… might have to go back in this thread, and find your confession that you went 15 days without the iPod workout.</p>
<p>For me, it’s an energy level issue that I can never overcome… if I’m totally exhausted and spent, I just can’t do it, and I don’t understand how people work out even with simple colds (or Brett Favre playing football with two broken bones in his ankle!). If it were just the foot, I’d be pushing myself, MOWC-style. But it’s that feeling that, just walking up a flight of stairs gets you winded. Will definitely take tomorrow off from work again (I really don’t think our patients would appreciate me spreading my icky germs, especially the ones who already have compromised respiratory systems!) and see how I feel Friday.</p>
<p>The hard part is that our yard desperately needs to be raked/blown one last time. It has not been raked since the windstorm of last week (that also took off one of our roof tiles) and I want to get it done while we’re still getting leaf collection and before it snows. If I go out there and start, I have a very difficult time limiting myself, and I won’t come in until it’s all done… MY way.</p>
<p>I went another week when all I did was walk. Second week in July. It was in the 90s all week and I just couldn’t deal with hard workouts in that kind of heat. So, I walked after dinner and generally took an easy week.</p>
<p>I actually should probably take a few days off from the workouts and recharge. I’ve been doing 6 days a week (including walking) for a while now. Probably wouldn’t hurt to have a few recovery days.</p>
<p>teriwtt…don’t be hard on yourself! You need to listen to your body. Ha! I am listening to mine right now because once again I have insomnia! You will get back in the gym or you will take a walk to clear your head and start to feel better. Sending positive and healing thoughts your way!! and {{{HUGS}}} !!!</p>
<p>I must be nervous about my weigh in today since I can’t sleep and have an upset stomach. Why do I do this to myself!?!? Can you tell my competitive spirit is coming back? ;)</p>
<p>Teri- you will be fine. I promise. You will lose SO little. You will reduce the weights a little, but it will still feel like a good workout when you start back. Just nurse yourself through this. </p>
<p>I’m afraid my cold started before Midway. As I was driving the 4 friggin’ hours back from the funeral in Atlanta Thurs, I could feel my throat getting sore. I’ve been on so many planes lately and around so many people that I can’t narrow it down.</p>
<p>I actually feel better if I do some cardio when I have a cold because it loosens things up. Not a lot of hard exercise, but some. </p>
<p>I do all of my weight lifting while standing on a Bosu ball. I also do some squats while holding 5-pounders out to the side. Balance is very very important, especially as we age, so that we don’t fall and break a hip. </p>
<p>What I find much much tougher than standing on the Bosu ball is standing with each foot on a separate squishy plastic pillow that my gu=ym has. It’s harder because the two squishy pillows are independent of each other. As you start to tilt to the right, you need to take serious action with the other leg to stay balanced; it’s not as intuitive or simple as when you’re on one flat plank with both feet.</p>
<p>Two squishy things under each foot sounds impossible. I can’t believe how hard it was with just one bosu. I’ll definitely go back to the bosu class next week. I’m looking forward to adding it and the kettleball class to my routine. I get really bored doing the same stuff over and over. Don’t mind when I’m working with the trainer because we never do the same workout twice. Same moves–lots and lots of different combination. Today I used boxing gloves and keep hitting a pole for 1 minute with 30 second intervals. Did it 3 times and it felt like work.</p>
<p>Canadian Geese wings, from Alaska, Canada have arrived in Mid-Valley, Oregon. Arriving in fine 60degree weather, clear sky, and growing green grazing grass.</p>
<p>So we have a new bake shop/cafe that has opened near us, and I have found an item that might become addictive… and it’s GOOD for you! It’s a mixed green salad with apple chunks, cranberries, gorgonzola, and cashews. I have them add grilled chicken breast to it for a bit more money. The surprising factor is the dressing… it’s a banana poppy seed dressing. When I stopped by today to pick up my order, I asked them about the calories, and although she didn’t know what they were, she did know what was in the dressing since they make it there. It’s banana, lemon juice, sour cream and poppy seeds. I’m usually not a big banana person, but this combination of everything is fantastic. And of course, instead of putting the dressing on the salad, I dip my fork in the dressing, then pick up pieces of the salad.</p>
<p>Well, it was so rainy and gray and windy today that I did NOT feel like working out or doing cardio intervals. But, I feel like such a slug after the Halloween candy that I made myself climb on the Airdyne for another round of intervals. </p>
<p>Same routine as Tuesday. 16 intervals, ten seconds each, all out sprint, alternating with 50 seconds of easy recovery. I did all 16 intervals at 97 rpms or above and hit a peak of 103 rpms on the first one, the last one, and at least one more in between. Add in 5 minutes of warm up and 5 minutes of cool down and that was 33 minutes of pure hell. I’m glad I made myself do it, but these Airdyne intervals sure are a far cry from a relaxing walk in the park!</p>
<p>Back from my weigh-in for my 90 Day Challenge. I lost 32 lbs wearing clothes and shoes at 5:30 pm. My scale says 35 first thing in the morning with no clothes! I was happy with that! The bigger news is that I have now lost 45 pounds altogether since I started my wellness journey! Yay! I am so excited about that! They did a pinch test for body fat at the club but I won’t know the results for about a week. H and I booked a trip to Cabo at the end of January so that will keep me working on the next 5 pound goal!</p>
<p>NMinn- Huge congratulations. That is so wonderful and I know how elated you must be. You have worked very hard and have the results to show for it! (P.S. I enjoyed my time in Minneapolis and walked/jogged at Lake Harriet).)</p>
- down. You both laid down the challenge for the ol’ fat guy to kick it up with the T-pushups and go for 8 reps instead of my usual 6 during Spartacus today. I did 8 reps during the first set, but I failed on the second set and could only do 6. Not to make excuses, but they come right after the one-arm dumbbell swings (swinging a 20 pound dumbbell from between the legs up to shoulder height), 10 with each arm. My heart rate was at 93% when I started the t-pushups on the second set. I’ll try to do better next time!</p>
You will get back in the gym or you will take a walk to clear your head and start to feel better. Sending positive and healing thoughts your way!! and {{{HUGS}}} !!!</p>