<p>Amesie, we take 2 capsules of Alaskan Salmon oil at Costco before breakfast and dinner, and have not had any problems with “fishy burps”.</p>
<p>My workouts consist of a little bit of everything. Things from the NROL4A, Bigger Faster Stronger, CrossFit, etc. I’ve got some new toys to play with today so we’ll see what I end up doing for my workout this afternoon… I’ll get it started in about 20 minutes or so once the gym clears out. I love working out after work when the place is empty and I can do whatever I want…</p>
<p>amesie:</p>
<p>Yes. I have been taking fish oil capsules – typically three a day. Does it do anything for me? I don’t know. It’s the one supplement that **all **of the nutrition folk seem to agree about. I guess there is growing research to suggest that the ratio of “good cholesterol” to “bad cholesterol” is more important that overall cholesterol levels. Who knows? It may be just more “bro’ science”, but there sure is a concensus, even among people who are not jumping on fad nutritional bandwagons in general.</p>
<p>The only other supplement I take is psyllium husk fiber capsules. I don’t eat a lot of grains and I can’t come anywhere near the recommended daily fiber in my diet, otherwise.</p>
<p>I just did my first 15 minutes of circuit training for today. Unbalanced DB walks (about 10 yards each way), Leg Press 10 reps @100#, Lat Pulldowns 10 reps @100#, DB Bench Press 10 reps @30#, and BOSU squats 10 reps. 5 rounds took me 14:40 with average HR 147BPM, max HR 164BPM.</p>
<p>Taking a few minutes to relax and then going to do another circuit, but haven’t decided what exercises yet…</p>
<p>Just finished my second circuit. I switched out the Unbalanced walks for Monster Walks laterally with the miniband and did one-legged leg press for 5 reps instead of 10. </p>
<p>That blue miniband is a killer!.. May have to order a green one as well… Monster Walks launched the heart rate. Average HR this time was 154BPM and max was 178BPM!</p>
<p>Inspired by MOfWC and her D’s amazing run, and in honor of these two awesome ladies, I ran for an hour today! Yay. With a couple minutes of cooldown, I ran 7 miles (10K at 54 min mark, then a bit easier pace). I did not die of boredom and actually felt that I could keep on going. DH wanted to strap a heart monitor on me, but I refused (my sports bra alreadyprovides plenty of compression around my chest, thank you). I “measure” by heart rate by the chit-chat test: if Im running out of breath and cannot speak, the heart rate is too high. 
This is the longest I ever ran since college, and it is a quarter of a marathon. :eek:</p>
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<p>I’m using the green band around my ankles for the Boyle Big-X lateral walks. I’m using the blue band above my knees for the Valerie Water’s “butt walks”. Those seem to be about right. I could probably go a little heavier on the “butt walks”. The Big-X walks are really tough, but those have my hands stretched out wide (think Leonardo Da Vinci man) stretching 15 pound resistance bands tied to the opposite foot. The whole thing is just tiring. You might try moving the blue band up your legs if you need a little less resistance.</p>
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<p>I just did a little workout. Foam rolling, a little mobility circuit, then my version of Zuzanna’ burpee fusion or Alwyn Cosgrove’s “metabolic” circuit:</p>
<p>*Each set:</p>
<p>20 sec: ten DB swing on one arm (30 lbs)
40 sec: rest
20 sec: four burpees
40 sec: rest
20 sec: ten DB swing on second arm (30 lbs)
40 sec: rest
20 sec: four burpees
40 sec: rest
20 sec: ten DB swing on one arm (30 lbs)
40 sec: rest
20 sec: four burpees
40 sec: rest
20 sec: ten DB swing on second arm (30 lbs)
40 sec: rest
20 sec: four burpees
40 sec: rest*</p>
<p>90 seconds of rest between sets. Two sets. Eighteen minutes total, but a really good workout.</p>
<p>Then, I did two sets of six chinups with my new lower assistance and ten band assisted one-leg squats, five on each side. I can get those down all the way to parallel now, but hanging onto the bands pretty hard for stability.</p>
<p>I haven’t had a carb load dinner (pasta or pizza) in a month, so I’m thinking Italian sub tonight. Hey, it worked for Jared, right? :)</p>
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<p>iPod nazi calls that the TTP or “talk test pace”. He taught me that way of measuring pace on the exercise bike back on day #1.</p>
<p>Me? I’m above TTP if I even think about breaking into a run, although I probably no longer trigger the National Geological Survey’s seismographs when I jog. :)</p>
<p>I take one multi-vitamin, one fish oil, one calcium and eat a Michael Pollan’s diet though probably with a bit more meat than he would recommend. </p>
<p>I got a 2 mile walk in today. It was really surprisingly warm out there.</p>
<p>I’ll have to think again about fish oil. I did some research a while back and what I remember is that the main benefits had to do with cholesterol. </p>
<p>Idad: do you have a sense whether the trainer is recommending fish oil as generally a good thing for nutrition’s sake or more specifically in terms of weight loss/strength training?</p>
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<p>Definitely general nutrition. There is some research showing that fish oil, in large doses, may accelerate fat loss, but I’m sure Boyle is just making a general nutrition recommendation. As I understand it (and nutrition science makes my eyes glaze over), the current thinking is that all anti-fat propoganda of the last several decades is mostly wrong and that the real correlations with coronary disease are bad ratios of good and bad cholesterol. Fish oils are loaded with good cholesterol and most of us don’t eat enough salmon and tuna to provide enough. The degree’d nutritionists in that fitness circle **all **recommend fish oil as a matter of course. The only real debate is how much.</p>
<p>Exercise for the weekend - dancing for 2 hours at a party tonight. That totally counts, right? 
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<p>Just make sure that you run all over the place chasing your meat, row / paddle out to sea to catch your fish, and walk miles of trails to gather your fruits and vegetables.</p>
<p>Oh, and those steaks would not be well marbled, since they came from a lean animal that spent its life running away from hunters like you. And the fruits and vegetables would not be the easy to eat cultivated varieties of today’s grocery store; fruits would be filled with inedible seeds, and vegetables would be tough and fibrous. And you’d have to eat a lot of them.</p>
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<p>Actually, waistline (though measured at the navel, not at the trousers) may be a better way of measuring progress than weight. Dividing by height may be a better assessment of health risk than weight or BMI. A simple rule is to try to keep your waist to be less than half your height.</p>
<p>[The</a> Predictive Value of Different Measures of Obesity for Incident Cardiovascular Events and Mortality – Schneider et al., 10.1210/jc.2009-1584 – Journal of Clinical Endocrinology & Metabolism](<a href=“http://jcem.endojournals.org/cgi/content/abstract/jc.2009-1584v1]The”>http://jcem.endojournals.org/cgi/content/abstract/jc.2009-1584v1)</p>
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<p>(WHtR is waist / height ratio, WC is waist circumference, WHR is waist / hip ratio, BMI is body mass index)</p>
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<p>OK, we’ll count it! Next time, though, you’ve gotta drop and give us five burpees between songs! [url=<a href=“http://www.bodyrock.tv/wp-content/themes/nerdery-skeleton-theme-v1/timthumb.php?src=http://www.bodyrock.tv/wp-content/uploads/2011/02/featured6.jpg&w=594&h=412&c=1&q=100]Zuzanna[/url”>http://www.bodyrock.tv/wp-content/themes/nerdery-skeleton-theme-v1/timthumb.php?src=http://www.bodyrock.tv/wp-content/uploads/2011/02/featured6.jpg&w=594&h=412&c=1&q=100]Zuzanna[/url</a>] would do burpees.</p>
![http://www.bodyrock.tv/wp-content/themes/nerdery-skeleton-theme-v1/timthumb.php?src=http://www.bodyrock.tv/wp-content/uploads/2011/02/featured6.jpg&w=594&h=412&c=1&q=100]Zuzanna[/url](http://www.bodyrock.tv/wp-content/themes/nerdery-skeleton-theme-v1/timthumb.php?src=http://www.bodyrock.tv/wp-content/uploads/2011/02/featured6.jpg&w=594&h=412&c=1&q=100%5DZuzanna%5B/url){kind=link}
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<p>Absolutely! You youngsters can do some serious calorie-burnin’ moves! :)</p>
<p>My butt is getting sore from today’s running. My marathoner friend stopped by for dinner and was really impressed that I could run for so long on a treadmill.</p>
<p>Is there anyone here whose waist is or was (in the bad old days) more than half their height?? IMO, I would be seriously fat well before my waist was half my height.</p>
<p>Went to the YMCA last night and did my usual weight workout. I’ve spent about an hour doing snow/ice removal this morning with about another 30 minutes of work left. The forecast isn’t that bad, warmer weather tomorrow (though with more snow), and generally warmer temps with sunshine for the rest of the week. It’s a good chance to get a few large chunks of ice (50 - 150 pounds) that I hadn’t gotten around to. I was just hoping that they would melt and they were gradually melting but I figured I’d just take care of them while I was up there.</p>
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<p>Actually, that’s pretty good shape for a middle aged guy. Figure on a 6 foot tall guy, that’s a waist of 36 inches. College kids have smaller waists, but a 6 foot tall guy in his 40s or 50s would be very trim and athletic to wear 34 or 32 waist pants.</p>
<p>BC:</p>
<p>I dunno about you. But, after I spent an hour pushing the snowblower in a drenching rain and then had to come back and shovel the driveway again yesterday after the rain changed back to snow, thinking about having to go out and run the snowblower again to day is just about enough to make me scream. Give us a break already.</p>