<p>Mousegray – sounds like we’re on the same wrist/shoulder rehab track. The PT was a help in showing me some exercises for back and chest that would not stress the arm and shoulder, and I’m now allowed 8 lb. weights in some planes of movement. </p>
<p>MOWC – I’m in awe. Six miles on the treadmill. I’d be bored out of my mind. Even when I was walking obsessively outdoors, I was never able to muster up the willpower to do more than about 25 minutes on a treadmill.</p>
<p>idad, also, I should’ve mentioned that it’s activating all the limbs in opposite directions that help you maintain balance, not just your foot that’s in the air. So, with the deadlift, you would have a sense of pushing energy through with the top of your head as well as through your foot. I’m not making much sense here, it makes more sense just to do it.</p>
<p>arabrab, does your PT say that you should keep your range of motion with the weights within the pain-free range? I can’t figure out whether I should stay within or push it in small increments. It’s not THAT painful, just nagging little twinges.</p>
<p>mousegray, D will be attending college OOS after next year so I’m trying to enjoy this time with her!</p>
<p>bunsenburner - yahoo! Thanks for the testimonial on zapping the muffin top with side planks!! I think I’ll do some right now. 
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<p>MOWC - you go girl!</p>
<p>Workout for today was morning stretches and situps. The rest of the day’s workout was clearing the roof. Now that the snow and ice are on the driveway I have to clear it off, move my car back, take out the trash and cook dinner.</p>
<p>Thanks, all. It was a 6 mile day, and I chose to get back in bed instead of running outside this morning, so that left the dreadmill after work. It was pouring rain all day (except for this morning when I was in bed). If I want to get back to competitive running, I have to do things even if I don’t want to do them- like running 6 miles on the treadmill. It IS boring, but I push myself pretty hard to get it over with sooner. At my current recovering-from-injury pace, it takes plenty long…</p>
<p>MoWC, DH is an avid runner coming back from surgery on a torn meniscus. It was rough for the first few months but now his former bum knee feels great. Unfortunately, I’ve seen him icing his OTHER knee lately. Running is so hard on the body sometimes. </p>
<p>Now that I feel I’m on track with exercising, I’m trying to get a handle on my eating habits. I’m a recovering foodie who used to claim Paula Deen and The Barefoot Contessa as my favorite TV shows. Any suggestions on what food to avoid at dinner time? I’m also trying to prepare dinner earlier so we can eat before 6:30. I heard that makes a difference.</p>
<p>Mousegray – My PT has been more concerned about planes of movement than weight – the rotator cuff issue limits what I can do overhead; forward isn’t as much of an issue for me. The wrist limitation is more stringent, but we’ve figured out how to do some things with bands around the forearm instead. </p>
<p>I do need to find a trainer who can work with me for a bit, though, because PT ends in a week or so. A few years ago I worked with a young woman with a degree in athletic training from South Dakota State, and she was the Queen of Adaptations. Can’t grip? Let’s do this. Wrist issues? Let’s work it that way… but she moved up to the mountains and took a position with one of the fancy clubs up there. There are a ton of trainers in town, but finding one that is really knowledgeable about adaptations isn’t so easy.</p>
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<p>I think that my advice would be: cut out the junk food, limit the grains, and don’t be afraid of eating fat. It really helped me to only have a pasta or pizza meal or bread meal one night a week. Cutting the grains out of your diet will automatically cut the calories. Whoever invented the food pyramid at the USDA (probably the corn lobby) ought to be shot.</p>
<p>Sauteeing veggies in a little olive oil or butter turns 50 calories of brocolli into something really delicious. I had a huge pile of fresh brocolli tonight. With a tablespoon of butter, it was probably 150 calories and really filling.</p>
<p>Just made myself a nice smoothie tonight. I bought a single-serving blender about a year ago and seldom used it. I pulled it out just now and mixed up a drink.</p>
<p>About 3/4 of a banana, handful of blueberries, couple pieces of ice, a little chocolate syrup and filled the cup with milk. Mix it up and good to go!</p>
<p>A new group training promo from Results Fitness, the Newhall, California gym of Rachel and Alwyn Cosgrove:</p>
<p>[Doing</a> WORK at Results Fitness! | Alwyn Cosgrove](<a href=“AlwynCosgrove.com”>AlwynCosgrove.com)</p>
<p>Lots of stuff in this that looks familiar to me from their workouts in Spartacus and New Rules of Lifting for Abs.</p>
<p>This snow shovelling has got to stop for a few days. It’s really wrecking havoc on any kind of workout recovery schedule. I mean, it’s good exercise and all, but it’s hard to mix shovelling snow and chip ups and not feel permanently sore. My in-between days are supposed to be walking or pedalling the bike or something, not lifting a couple tons of snow and throwing it up into the wind! Sheesh.</p>
<p>idad, did you see the Workout I posted earlier today with the snow?</p>
<p>Yeah, I loved it. Especially the overhead squat with the snow shovel. I thought about trying that, but I’m not sure about squatting in Sorel snow boots. I might not ever get up out of the hole!</p>
<p>No mention of the snow rake lift? My snow rake is up to 25 feet long. It’s a bit tricky lifting it up in the air as it flexes moderately. The trick is to get it above the roofline without breaking any windows.</p>
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<p>That’s would be hell on your upper back. Similar to the standing snow shovel throw, where you scoop up a shovel of snow and throw it back over your shoulder without ever reaching your hands down the handle of the shovel.</p>
<p>We are changing over to sleet here now, so it looks like things are winding down a bit. Still 19 degrees, so I don’t see any chance of wet precipitation.</p>
<p>Along with cutting out most grains (or at least figuring out what you can’t live without) go easy on cheese and nuts and fried food. Though I agree you don’t have to get rid of fat all together. Portion size is important too.</p>
<p>I like this diet:</p>
<p>Breakfast
1 or 2 eggs, 1 cup fruit, coffee or tea with milk (if you can’t live without half and half that’s okay)
or
oatmeal with fruit
or
yogurt with fruit and 1/4 cup granola
You can have 1 slice of bacon or half an English muffin (esp whole grain) once or twice a week</p>
<p>This is for a woman. A man can probably eat a bit more. </p>
<p>lunch and dinner
1 deck of cards size piece of protein
1 cup cooked vegetables (sauted or steamed sometimes with a curry sauce)
1 cup raw vegetables</p>
<p>Snack
Fruit with 1 Tb of peanut butter
Non-fat yogurt with fruit and sometimes a bit of granola
Sometimes granola bars (I know they have a lot of sugar)</p>
<p>Evening Snack
a small amount of chocolate (75 calories or less worth)</p>
<p>I do this five days a week. On the weekend I have pancakes or waffles one day and poached eggs with a whole English muffin the other day. I have wine with dinner and usually have sushi on Sundays. Otherwise I try to stick to stick to the diet.</p>
<p>This is for a woman. A man can probably eat a bit more. I am trying to lose weight slowly, but am not in a hurry. I believe that eventually this diet will get me to a healthy weight and will keep me there. I lost about 15 pounds last year and think I’ll probably lose about 10 or 15 this year.</p>
<p>I’ve never had any back issues with it. My arms are usually the sore spots after working on the roof. You basically work with your arms above your head if the roof is on the second story like ours is. The rake itself is angled towards the house so you have to lift it high to be able to reach anything at a useful angle. If you’re too steep, the rake just hangs out in the air.</p>
<p>The snowplow is doing its thing but it’s still a mess out there.</p>
<p>Thanks foR the suggestions, math mom. Its a great place to start. I especially like the chocolate for snack!</p>
<p>Downloaded a yoga lesson on my iPad so I could exercise at home. It turned out to be a fairly easy one for beginners so I’ll be looking for another one.</p>
<p>After two hours of very difficult snowblowing to get the driveway clear, I am really going to have to suck it up to change out of my long underwear and into a “cute” workout outfit and start lifting heavy things in a New Rules of Lifting for Abs workout. I’m like Zuzana… first I’m going to have my pre-workout coffee and then I’m going to do burpess or something. </p>
<p>I’m not even going to think about shovelling the deck today. I’ll eat TV dinners if it comes to that…</p>