@sushiritto , if you are doing body composition measurements regularly, have you looked at the ultrasound units from Intelametrix called Bodymetrix? The home units snd commercial inits are functionally identical; the only differences are that the commercial unit has a more robust cable and housing and the software permits logging records for an unresyricted number of different people. The home unit’s connecting cable and casing are more that adequate for regular home use and the software allows logging up to 5 separate user profiles. What’s kinda cool is that in addition to giving you % body fat, it gives you graphs and ultrasound imaging of the fat/muscle interface and can distinguish between subcutaneous and visceral fat. The home unit is $400 ( at leadt it was when I bought it several years ago) which while pricey can get amortized pretty wuickly compated to the cost of Dexascans and hydrostatic testing. Once you learn the technique for each measurement site, the accuracy and reliability is close to the methods found in performance labs.
This is where you lose me. Anything that requires technical ability I’m terrible at. :))
Seriously, I’ll check into it, but I usually try to shoot for every 1-2 years to get a body fat test. My weight has been very consistent over the years, but I believe I’ve made some recent improvements. So I’m interested in doing a test now to see if it’s all in my head.
5K plus 50 GHD sit-ups. On the road this week, but fortunately there’s a “box” not too far away.
Doesn’t look the personal unit is available any longer - not that I was in the market for one!
I was thinking about @SincererLove’s question about getting her kids involved in running. My daughter hates sports, but when I returned to running, she entered a team for the Nike Women’s Half so I could run (teams had a better chance in the lottery at the time, and rumor had it younger runners did too). She ran to prepare, hating every second of it, but finished the half and I was super proud of her. She hasn’t run since, other than as part of a HIIT workout. She did SoulCycle and Flywheel and those instructors motivated her but most importantly, made her feel good about herself. She has a Peloton and does those workouts now. I’m just glad she’s exercising. Let your daughter figure things out re:running. I’ve learned the hard way that nagging my family to diet /exercise just makes them resent me !
In my family leading by example works best. If I work out, my husband will. He hates to think he is falling behind. But if I take a day off, he will, too. There is some competitiveness going on. S1 will run or lift or swim with me, but doesn’t like to compete with me. We have to do it for fun or exploration or to have a conversation. Best yet: for him to teach me something, like a weightlifting move. If I tell him I am signing up for some event, he will often want to join me. He has put on some weight over the last few years, so I am telling him about what I sign up for more often, hoping to entice him. S2 is a college athlete and is very active on his own, so no issues with him. He will do some running events with me and perform well, placing high, then stand around and wait for me.
Leading by example while allowing our kids to find their own way was the approach I took. It seems to have worked. My daughter has been a fitness industry professional for 8 years and now is my partner (and boss
Ipad is glitching. Couldn’t save complete version of above post.
I can be the reincarnation of General Douglas McArthur or Stormin Norman Schwarzkopf and no one in my family would follow my example. I’m different. I should get a paternity test just to make sure. :))
Speaking of 1/2’s, if I don’t start to get my mileage up soon, then I won’t be ready for the SF 1/2 on the morning of the Super Bowl. Although they do have a new 10K option this year, which avoids The Great Highway and having to go back up hill for the last mile. That’s just cruel.
Hmmm I could see the Bodymetrix as my new home based business to pay for it plus make a little extra running shoe $$$.
“Body Fat Measurement from OhioPublic. Only $99.99!”
Seriously though MNKat— couldn’t the be an extra revenue generator for the studio or do you already provide that service?
Since both of my kids have graduated I’ve resorted to nagging and guilt. They don’t work either!
Heck neither Mr. nor I can’t say anything to kiddos! One ran a half a week after defending her PhD without any training and the other did the STP ride in 90 degree weather without ever doing any rides longer that 75 miles! We gave up.
Gonna try to complete my post from above and see if my ipad has stopped torturing me.
When my kids were growing up, my approach was to lead by example coupled with providing them opportunities to be involved in fitness through activities of their own choosing. It seems to have worked. My son is an avid weight lifter who at a normal walking weight of mid-150’s has a 1 RM somewhere north of 325 for benches and 500 for deadlifts. He also is a very accomplished BJJ/MMA competitive fighter and instructor. My daughter has been a very successfull personal trainer and group fitness coach for the past 8 years and is now my partner, operations manager and “face” of a 4000 sq ft cycling and strength training studio. When I think back to the days when the were kids watching me work out in my home gym or preparing my bikes for trsining rides, all I can do is smile. I think that what was important, in addition to modeling behavior, was to allow them to find their own niches.
@ohiopublic, I use the Bodymetrix with some of my personal training clients to provide a measurable outcome charting their progress. Haven’t started using it at the studio yet. Our focus, since we opened last November, has been on developing our “brand”, programatic content, staff training snd development and outreaching to the community. I could see offering body composition analysis as an added service/revenue stream in the future - but I would have to clear it with my “boss” first
Day 1 of “routine is the enemy”!
- 10 minutes of bodyweight squat to box practice.
- 5 repetitions of bodyweight split squat with blocked knee (each side) 10 repetitions of prone hip internal rotation Total of 5 rounds
- 5 repetitions of hand cross over in plank (each side) 5 repetitions of dead bug (each side) Total of 5 rounds
Finished up with 2.5 miles on the treadmill. These workouts will build over time, so I am committed to starting NOW. There are options for modifications - making an exercise easier or more difficult but for now I just want to focus on form. Minimal rest between exercises and rounds. I was definitely sweating by the end!
SincereLove, would she do a pure fun run? Like a color run or a costume run or one for a cause that includes lots of kids, dogs, and strollers? Some sort of fun obstacle or sightseeing run? She sounds like my S1, who used to be a HS runner and swimmer and now is pretty sedentary. He will run/swim, but only if it is low key. I think he hates to see how much slower he is now. He did a big relay with friends back in the spring, for example, but it was tough and long and more about surviving than speed, so he was okay with that.
Or forget running for a while. I like the idea above about doing different classes, including spin. Something new, so she isn’t competing with her old, HS self.
@sabaray Yay! Just one thing. I’m still trying to retrain my mind, but the numbers of 5 and 10 (repetitions) are just numbers. When doing higher rep exercises, I try to go by feel. For me, if the exercise calls for 30 reps, for example, instead of splitting it into 3x10, see if your body can do 13/11/6 or whatever your body tells you that can do. Just a thought.
Vacation week this week, but I’m still pushing as hard as I normally do. My program is testing this week. So the HiIT is a CF standard. Called “Fran” it’s a rep scheme of 21-15-9 of both thrusters and pull-ups. If you finish in under 3 minutes, then you’re considered the elite of CF athletes. Let’s just say I’m not there yet. My time was a tad over 7 mins. Hey, I’m on vacation! Seriously, that’s a PR for me.
Strength work today were both Cleans (barbell from floor to shoulders) and front-racked squats. A warmup and warm down of 5 mins each on the assault bike.
Very slight improvement in band-assisted chin-ups. I’ll take it!
I have been running for 2.5 years now. My original goal was a completing a 5 K and now I have run several as well as a 4 miler and an 8K. Now in training for a 10 K. I realize that I enjoy races but not racing. I have placed in my age group in a few races recently and while my ego liked it, it was not fun pushing hard. I just want to run. Have read about/ talked with other runners who are happy to be “ back of the pack” racers. They don’t worry about the finish time, race results, etc. they just go out there to finish and have fun. I’m thinking of just letting go like that. A few months ago I was on a neighborhood run by myself and had completed the planned 3 miles and just kept going because I felt like it. That’s the feeling I want.
@Midwest67
I am using a wide blue band to assist my pull-up. My goal is to graduate to a thinner black band but I am not there at all. But am glad that at least I could do a few with the blue one now! One small step at a time!
Here is a pull up tutorial you may find of benefit.
I was wondering how the 10k training was going, @FallGirl!
In my running group, we always say our goal is just to finish a race - I’m not sure how many of us actually believe that. I always say it, but if it’s a race I’ve done before I always want to do better. Yet it seems no matter how well I’ve been running during training, I can’t duplicate that in the race. I remind myself that so much of it is dependent upon the conditions, my physical health, etc. - but it’s tough to let go of the will to improve. I’ve cut way back on my running as long, slow runs didn’t seem to be doing much for my weight - I need more of a mix of activities. Interestingly, my shorter runs have gotten a lot better very quickly. With D’s wedding this fall I don’t want to overdo it and wind up injured.
I had a really good hill workout this morning followed by some yoga. Tonight I will do my prescribed workout which isn’t super challenging. Next week I switch over to 4 workouts a week - upper body one day, lower body another which will work better than whole body workouts for me. Mr. Sabaray is also doing PN so I am helping coach him through his workouts. I was very organized this morning and dinner is in the crockpot, so I’m getting back on track with some good habits.
@FallGirl I fall into your camp. I won’t say I’m not ambitious but it is more important to me that what I do exercise wise, I like and find enjoyment. Probably why I don’t do a lot of races. There is nothing that says I can’t on my own make a distance goal - but becoming faster has never been a goal though it is sometimes an outcome.
Mentally I have tried (mostly with success) to not set myself up for defeat. Some runs are easier and some are harder - but they all get done.
I treated myself to a new set of bands. Ordered and on the way. The pull-up assist bands I have now are 3 of the same.
3 bands are too easy; too easy even to use as a warm-up. 3 bands is where I almost shot myself up into the basement ceiling, hahaha.
2 bands was WORK when I started. 1 band is really hard, and I can only manage 3-3.5 chin-ups per set. I’m hoping the new set of bands I ordered will allow some other options for “in-between”.
I will plotz the day I can do a single, smooth, unassisted chin-up. Right now, even 2-3 of those seem unimaginable, but I’ll keep making my baby steps.