<p>Ah, no expert here BCEagle! If anything, its been a trial and error approach over the years. I tend to over-do if anything, (maybe like MoWC), and need to slow down…there have been injuries and health (gastro) issues over the years that have forced me to do so!</p>
<p>Love hearing your tennis exploits…used to be one of my hobbies…</p>
<p>Successful 10.5 mile run even with the heat and humidity. Vanderbilt Medical hot air balloon was in the sky right over where I started the run. I hope it didn’t call Life Flight for me!
Had enough shaded areas that it went OK. HR was higher than it should have been, but that could be from the steroids for my bite (and the sleep I didn’t get as a result…) LOVE the Brooks Green Silence shoes.</p>
<p>Thought about you guys while I was out there. REALLY love this group and I am motivated by all of you. NMinn gets it done even with a tricky knee, BB is returning to speedy running, iDad and BCEagle are the Godfathers of the forum, WNP2 can probably walk faster than I run…All the great weight loss and sticking with it even in the face of physical problems, family stuff, travel… I wore my sports sunglasses and thought “I’ll go back and post about how well these worked and how comfortable they were.” Anyway- that’s enough blowing sunshine for now. :)</p>
<p>Drinking a 44 ounce Sonic iced tea and heading out to take the big guy to the dog park for a little bit before it gets too hot.</p>
<p>(and the Phillies beat Atlanta in the first game of an important series. What more could I want?)</p>
<p>Glad your run went well and that your bug bite recovery is going OK! After two really good workouts this week, yesterday’s was more of a “punch the clock” workout. Not great, not horrible. Just punch the clock. I did manage ten of the Spiderman pushups in both sets, although I don’t go as low as I would like. My hips are sore. I think the side plank with leg lift and the single leg deadlifts may be the culprits.</p>
<p>I’m a little worried about this coming week. Phase II of the iPod nazi core workout and I know that he’s going to kick it up a notch.</p>
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</p>
<p>The one with KB routines is $7.95 on Amazon. Friend from my KB class said it was a good KB workout. Haven’t tried it yet. I do have the Rachel Cosgrove book and think it’s excellent. I really admire all of you who have weight training routines that you do at home. I really have trouble doing weight training/core workouts on my own. Even with the books, I’m at a loss for what to do. I do need to find something that works. My trainer has been great, but I should be able to do the weight training on my own. I have no trouble walking or using the elliptical or spinning–I’m motivated and I go. For some reason, the weight training part is taking longer for me to get a routine going. I’ve gotten fairly strong and can use heavier weights than my trainer. Really want to keep that up while I’m on vacation.</p>
<p>Had a set back yesterday. I got a nasty infection from a scratch near my ankle. It’s right where I have a plate/pins from an old ski accident. I couldn’t put on a running shoe and had to wear flip flops and it hurt some when I was walking. When it got red and warm to the touch, I went to the ER (I’m not at home) and the doc there lanced it and said I should soak my ankle and stay off my feet. I’m taking antibiotics and have to check in at the ER again today. (I’m on an island and there’s no walk-in clinic. Feel weird about going to the ER, but that’s what everyone does.) My ankle feels much better today, but is still red. I’m considering walking in Keen sandals–which don’t rub on my ankle and have some support. </p>
<p>I, too, really enjoy posting here. Lots of great information and support.</p>
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<p>Two things I’ve learned about fitness:</p>
<p>1)Everything works…</p>
<p>2)Everything works for a little while…</p>
<p>Bromfield:</p>
<p>One of the tricks I learned early on was to not try to do my workouts with the book open. Instead, I make a little one page cheat sheet for each workout (or in the case of iPod nazi or NROL4ABS, use cheat sheets that have already been done). Basically, it’s just a single page list of the exercises that I stick on a nail in the wall in the basement and then just go down the list. Doesn’t require any thinking during the workout.</p>
<p>Here’s a one for a recent week:</p>
<p>[Sample</a> workout cheat sheet](<a href=“http://i218.■■■■■■■■■■■■■■■/albums/cc14/hwc_1000/workoutsample.jpg]Sample”>http://i218.■■■■■■■■■■■■■■■/albums/cc14/hwc_1000/workoutsample.jpg)</p>
<p>I leave the categories in place (I used Excel), even though in this case I wasn’t doing any medicine ball or power section of the workout.</p>
<p>So,in this case, I’ve got the warmup. Then, iPod nazi’s core workout, then two strength super sets consisting of a pair of exercises. I always make sure that the four strength exercises have one upper body push, one upper body pull, one squat for knee/thigh strength, and one deadlift for hip strength. I just plug in different exercises.</p>
<p>I’ve done inverted rows and chin ups the last two weeks, so this week, I’ll change that up and do some kind of dumbbell row for my “pull” – maybe that one-leg one-arm dumbbell row that caught my eye and I’ve been meaning to try (considering that I’m on a single-leg balance jihad). It’s nice because this is an easy framework to plug in stuff that I want to go back to or that I want to try or that I need. I would probably do three sets of these typically, but the iPod nazi core workouts are longish (20+ minutes) and pretty intense, so I’m going a little shorter with the strength stuff to keep the workouts right at an hour. </p>
<p>It makes it pretty mindless during the actual workout, which is good because I can’t handle a lot of thinking when I’m sweating like pig.</p>
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<p>Well, there’s horseriding and martial arts. I have some experience with
the latter but that was a long time ago. It’s something that I’d like
to start up again but I haven’t had time.</p>
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<p>I picked up a pair of Ironman Sunglasses at Sports Authority this past
spring. I’ve had many pairs of cheap ($8-$10) sunglasses. The vast
majority of the cheap stuff is crap for working out where they aren’t
comfortable, too heavy, don’t fit well, etc. Those that do fit well
and are comfortable don’t hold up well over time. The Ironman
sunglasses have held up well and are quite comfortable. The main
reason why I looked is that I have a Timex Ironman watch - I thought
that Timex owned Ironman but it appears to be a brand that is “loaned”
to other product producers.</p>
<p>I like things to be dark except for my computer monitors. I prefer a
dark office, dark home, etc. So I really like wearing sunglasses
outside unless it is overcast.</p>
<p>My wife cooked up the tofu (took her 30 minutes from start to finish),
and it was pretty good. She mixed in some sauteed onions and some
spice or sauce - don’t know what it was. This is now one of my new
superfoods.</p>
<p>Tip for cooking tofu that I tried: (from a vege friend): freeze a block of it (firm works best); then defrost in fridge. When defrosted, press the tofu and squeeze out excess water - then cut up into small squares, and soak in your favorite marinade.</p>
<p>The tofu will have a nice spongy texture that works really well as a vehicle for soaking up marinade. Crisps up well too when pan frying.</p>
<p>Read all the great new posts, too exhausted to comment except to post my workout and then go collapse somewhere…</p>
<p>Warm Up:
1 270 m lap run
10 pass throughs
10 push ups
10 back extensions
10 leg swings
1 lap</p>
<p>50 band assisted pullups
5 x 10 65 lb. bar front squats</p>
<p>Workout:</p>
<p>30 jump lunges
30 push ups
30 ab mats
1 270 m lap run
25 knees to elbow
25 burpees
25 push press 45 lb. bar
lap
20 ring rows
20 35 lb. kettle ball swings
20 45 lb. bar thrusters
lap</p>
<p>Time for workout only: 18:57</p>
<p>agree, hops_scout. That’s why I like to change things up…one day swim, etc. It also helps keep my interest from flagging.</p>
<p>What’s hard now is at my age (mid 50’s) I have to accept my limitations. Can’t really do too much running or tennis (too much pounding and lateral moves) because of all my years of over-doing it. </p>
<p>Working with/thru some physical issues (achy knees, shoulder separations) and gastro issues has been a tremendous mental challenge.</p>
<p>Interestingly, I have found that portion control has been the biggest help in controlling weight. I lost weight when I learned to eat smaller amounts; the exercise I was doing (and I was doing a lot of it) really didn’t make that much difference, for me at least.</p>
<p>san-dee, welcome to the thread! The more the merrier! :)</p>
<p>I absolutely agree with you about portion control, and I subscribe to the Okinawa principle: stop eating at the very first feeling of being full and push the plate away. Ditching dinner plates and seriving meals on saucers and salad plates works great, too, as well as radically reducing white bread, butter and refined sugars.</p>
<p>MOfWC, thank you for the sunshine! I’m going out for a run, late as usual due to hubby’s love of snuggling in bed on Saturday mornings.</p>
<p>I-dad, the hip airplane exercise is what I really need after sitting all day long. Many thanks!!! Bookmarked.</p>
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<p>Yeah. I’m really “enjoying” it, too! It’s easy to do one on each side while waiting for coffee in the microwave, or whatever. Any time, any place. When I saw it, I thought of everyone here fighting with glute amnesia and balky hips. It’s incredible how hard this single leg balance stuff is for me (and I’m guessing for a lot of guys).</p>
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<p>It doesn’t take much of a look around this thread to see that the biggest challenge for fitness after age 50 is managing the aches and pains and injuries. You are really smart to accept that you’ve got to find alternatives and mix it up to reduce the wear and tear.</p>
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<p>It helps me too. My approach for the office is to bring a bunch of small containers with food. If I’m hungry, I eat the contents of one container and then wait a while before eating any more. Sometimes I don’t finish them all. It helps to have healthy stuff in my bag because there is so much unhealthy stuff here. The worst is when I don’t bring anything and my options are crap and nothing. Crap sometimes wins.</p>
<p>I need to take a picture of our goodie kitchen and post it here one of these days. Chips, cookies, bottles of M&Ms, pretzals, all kinds of chocolates, ice cream, gum and nuts. The nuts are a good option but sometimes they’re all gone.</p>
<p>Also bookmarked the Hip Airplane exercise. I’m trying to do a bunch of the glute/hip stuff every day. I even do some at work. Hip hikes are good, too. You stand on a step (can either balance or lightly rest one hand on the railing or wall for support) facing sideways with upright posture. You dangle one leg off of the step and use the standing hip (try to isolate glute) to hike the dangling leg up and down.
<a href=“- YouTube”>- YouTube;
<p>I couldn’t find anyone to hit with today so I added 7 inches of lead and went to the YMCA to hit serves. The lead makes a huge difference - serves were better. After 30 minutes of serving, I shot hoops for about ten minutes (the wooden court is really easy on the legs), and then did airplanes in the fitness room. I did five on each side. BTW, they are easier to do with a full-length mirror.</p>
<p>Tempeh sauce was tamarind paste + coconut milk + green chile. They were leftover ingredients from yesterday which my wife threw together. She told me that she used to eat tempeh when she was growing up. It was ten cents a serving back then.</p>
<p>well thanks BB and everyone for the welcome. I feel like I know all of you because I have been following this thread for quite a while. Actually idad the airplane exercise is similar to several yoga positions I practice. And I am doing my best to be cautious; today I was at the beach, the waves became gigantic, and I got out when I felt one more body surf might have ended badly. That’s something I NEVER would have done (used common sense I guess, lol).</p>
<p>What is also interesting to me is the mixed messages the American public gets - on the one hand, we are urged to be fit and thin; yet everything is “super sized” and full of additives and empty carbs. I am convinced that not only do we move less as a population, but the growth of sedentary activities combined with the expectation that we can eat enormous portions leads to defeat…you have to be constantly aware of these signals from the media. I know I sound “old” but when I was a kid…you were expected to stay outside all day, ride your bike, run around, and then come home for dinner and eat whatever was served! A hamburger was a normal size! </p>
<p>I live in suburbia, where I see kids being driven 5 blocks to school. I cannot imagine my parents ever doing such a thing…all this helicoptering (and I am guilty of this) does not help our kids - fitness wise, nutrition wise or independence wise, too.</p>
<p>ok off my soapbox!</p>
<p>^^ In my neighborhood the parents drive the kids ONE BLOCK to the bus stop and let the little darlings sit in the car until the bus comes if the weather is even SLIGHTLY less than perfect. For some reason it really bugs me to see all the SUVS with the engines running so the kids don’t get cold in the 5 minutes before the bus comes! I run by them and just shake my head.</p>
<p>P.S. And we walked 5 miles to school uphill both ways… I truly can’t imagine my parents driving me to the bus stop. We hauled our books, band instruments etc…</p>
<p>It’s better in my neighborhood. The kids walk to the bus stop and a parent waits in a car for the bus to pick them up. The walk is on the order of one to two blocks.</p>
<p>We didn’t have a running car when I grew up.</p>
<p>I walked five miles each way to school, uphill both ways, in the snow year-round, without shoes.</p>
<p>So there.</p>
![http://i218.■■■■■■■■■■■■■■■/albums/cc14/hwc_1000/workoutsample.jpg]Sample](http://i218.photobucket.com/albums/cc14/hwc_1000/workoutsample.jpg%5DSample){kind=link}
