I’m a teetotaler. The study confirms my independent “findings.” :))
Writing the ABCs with your feet is also good for your circulation while sitting on a plane!
I think one of the key points that people often miss (re food as well as alcohol) is what a serving is. I do like wine. Per the article, that’s a 5 ounce glass. I had dinner at a restaurant last night and ordered a salad with crab. One of my favorite Chardonnays was available by the glass - a 6 or 9 ounce pour. I ordered the 9 ounce - almost 2 servings. Eek. I’m not going to beat myself up over it because I’m not an everyday drinker, not having red wine everyday for my heart. Any more wine than I had last night would make me sleep poorly and feel terrible the next day as I have learned from experience, unfortunately.
I’m an almost every day drinker. 1-2 drinks, most often beer or a spiked sparking water. Never drunk. It feels woven into the pattern of my evening, just like coffee is woven into my morning.
I agree with your point about serving size. It’s one reason I switched away from wine to either a beer or a spiked sparkling.
It was so easy for me to drink wine instead of sip and savor it. Five ounces would be gone on a blink.
Good lifting session today. Added weight on goblet squats, bench press, and back extensions. Not yet on one arm DB rows.
Strength training has made such a difference in how I feel after hours working at my desk. Neck, shoulders, back…all less sore despite so much time parked in front of that computer screen.
I took Saturday off, having to attend a couple events. But I had a great workout this morning.
Completed in just under 2 hours. Strength session was bench press. Skill session was a series of “wall walks,” which is essentially walking up a wall on your hands with your nose to the wall and hold it for as long as possible. I’d love to be able to walk on my hands, but I have an “irrational” fear of falling over and killing myself. :))
My HIIT was extra long, taking me 40 minutes and included lots of cleans, wall balls, sit-ups, toes-to-bars, jump rope with a scheduled 5 minute rest period somewhere in the middle. And a 2-mile run to finish.
I had to look those up - the wall walks - that actually looks fun. I can’t image a 2 hour workout, however!
Heat and humidity building here again. I did not work out today but took the dogs on two relatively long walks. I plan a short run tomorrow, but also move into Phase 2 of my PN workouts. I won’t know what that looks like until tomorrow though.
Yesterday was weigh and measurements day for me. In one month I am down 6.2 pounds and 4.75 inches.
That seems like a lot of inches, no? Could you tell or were you surprised? How does that work (weight & inches) if you are gaining muscle?
I pulled something — left hip upper butt — on the last of yesterday’s goblet squats. Super tight and sore today on that side. Getting in and out of car? No likie.
When I measure, the program totals my “girth” for me. This includes my neck, shoulders, chest, upper arm, waist, hip, upper thigh and calf. The big changes were in my chest, waist and hips, which did not surprise me. I’ve really been focusing on my core - for injury prevention and to help with running technique. I’ve been doing a lot more Pilates and that really focuses on my obliques and abs, but I was glad to see the change. The pounds lost - I think 2-3 pounds of that was probably water weight. I’m more interested in seeing the inches change! I’m right where I was at when my first round of PN ended. Now I think the real work begins.
@Midwest67 I hope you’re stretching, mobilizing and rolling out those muscles before and after your workouts. 
@sabaray So, what’s Phase 2 consist of? Inquiring minds want to know. 
Typically, my weekend workouts are longer, since I have more time. My workout program typically will have an optional portion or I’ll add to/extend my Saturday’s session. For instance, CF doesn’t program the bench press. So, almost every Saturday, I’ll add that my workout, because it’s an excellent combination (multiple muscle groups) exercise.
I’d also like to do a 1/2 soon or a Tough Mudder in October, so my mindset is that I’m always preparing for a race or competition, whether or not I can actually get my behind out of bed early Sunday mornings is another thing. I-)
I had to end my running streak at 235 days (January 1 through August 23). The inside part of my left leg, just above my ankle bone, has been bothering me a lot. I kept thinking it would get better, but it didn’t. I’m disappointed, but I have to use common sense. I’ll go to the doctor if it’s not feeling better after a week or so.
I stretch in the morning. Walk the dog. I usually lift in the late afternoon or evening when my body feels warmed up. Then, part of my warm-up set(s) are doing the actual exercise body weight only or very little weight.
I can hear you already! I’m not doing it right! I’m not doing enough!
I’m unlikely to do more at this point, even if it sounds illogical. Meaning, it’s somewhat of a miracle I’m even managing to lift 2-3 x a week, and get a decent amount of sleep.
I’m sorry to hear about your leg! What do you think it is?
And, PUPPY!!! OMG! Adorable!
@Midwest67 There are a lot of moving parts when squatting. Looks easy when you watch it, but in reality, many things can go wrong. Just be careful and maybe watch a youtube video just to make sure you’re doing things right. Any exercise is great, so I would never say you’re not doing enough.
I attended a party this weekend and I sat and had a chit-chat session with a masters swimmer and a triathlete and they both thought I was a little nuts. =))
There seems to be many elderly in the neighborhood and see them on the streets in wheelchairs or walkers and my motivating fear is that I don’t want that to happen to me. When I “go” someday, I want to 'go" running through a tape at a finish line. So, I’m constantly working my butt off.
Whatever it was, it was the last rep in the last set of goblet squats when I felt that little pull. It feels better today, but not 100% better.
I agree with you about wanting to age well. 
@sushiritto your workouts all sound very “insane” to me, lol. Still trying to visualize the “wall walking” with “nose close to the wall” maneuver!
@MaineLonghorn hats off for that long running streak! I hope you will find out what is bothering you and feel better soon.
@Midwest67 same wish for feeling better soon. Maybe a message or hot sauna will help with it a bit?
@MaineLonghorn We all need rest days. Rest and Advil and “call me in the morning.” :))
Phase 2 introduces what they term “Escalating Density Training”.
So this morning I warmed up with some stretching and ran 4 miles. Then headed into the gym.
Warmup - Fetal position breathing (I think that should come at the end), bear crawl, squat and get-up. 3 rounds of this series.
10 minutes of goblet squats.
I can’t walk and chew gum at the same time, so I don’t know how many sets I did. I was only using a 15 pound weight.
Dumbbell Split Squats, Lateral Squats and Ribs-Down Breathing
In order, do 5 repetitions of the first movement, 5 repetitions of the second movement, then 3 breaths of the breathing drill. Repeat this for a total of 3 rounds. Dumbbells are only 10 pounds, lateral squats are bodyweight.
Rest minimally, 30 seconds or less between exercises and rounds.
Bird Dog and Side Plank
In order, do 10 repetitions of the first movement, then 10 seconds of the second movement. Repeat this for a total of 3 rounds.
Rest minimally, 30 seconds or less between exercises and rounds.
I would “link” but this comes from my client portal. Obviously today was lower body, tomorrow will be upper. Active recovery will be Wednesday (I count yoga) and the new lower body Thursday, upper body Friday. This cycle will continue for 4 weeks. It was challenging. I’m not sure if that was because I ran first or because it is challenging. I really tried to push myself while maintaining good form.
Follow up piece on the alcohol study mentioned upthread. Think I’m okay with my occasional wine!
https://www.nytimes.com/2018/08/28/upshot/alcohol-health-risks-study-worry.html
" Only 4 in 100,000 people who consume a drink a day may have a problem caused by the drinking, according to this study." Yeah, I think I can deal with that risk. Driving across town is SO much more dangerous.