<p>Then I had an interesting workout because I couldn’t really decide what I wanted to do…</p>
<p>7 (per arm) Single Arm KB Snatch
7 Assisted Pull Ups
7 (per leg) Single Leg TRX Squats
7 (per arm) Single Arm KB Swings
7 Assisted Dips
7 TRX Squats
7 Double-Armed KB Swings (50#)
7 Assisted Pull Ups
7 (per leg) Single Leg TRX Squats
7 (per arm) Single Arm KB Snatch
7 Assisted Dips
7 TRX Squats</p>
<p>Then I played around with a couple of massage tools for a little bit on my quad. I’m getting ready to learn what’s called the Graston Technique in 2 weeks. I’ve read about it and seen it done numerous times, but never had it done. I don’t have perfect technique obviously, but I spent a few minutes with the tools on my leg and noticed a difference immediately!</p>
<p>The problem is that the barbell has to clear your knees. That means that the weight is in front of your center of gravity and wants to pull the back forward with a shearing load. That’s why some of the alternatives: kettle bell deadlifts, single arm/single leg deadlifts, trap bar deadlifts are popular among the “safety-first” coaches and trainers. More favorable geometry because the weight doesn’t have to be far enough forward to clear the knees.</p>
<p>Strange dream this morning. I was walking down Commonwealth Avenue at night and was feeling very hungry so I ducked into a shop and bought something. I was munching on a large sugar cookie while walking out the door. I continued along the road and then started munching on a huge chocolate chip cookie and then woke up.</p>
<p>I haven’t had a cookie in a long, long time.</p>
<p>I do something similar and love it. It’s my favorite breakfast too. I use a small container of
plain Chobani yogurt (Greek yogurt–no fat, 7 carbs and 18 g protein), fruit (either a half cup of raspberries or blueberries or sometimes a 1/2 banana, 2 T ground walnuts, and 1t of a natural fruit jam with no sugar (I use a really good organic brand from Italy called Bionature). The whole thing is under 5 WW points and really filling. Since I started being careful about tracking food, I started using plain yogurt. I used to think I couldn’t eat and now I won’t eat anything else. The others now seem too sweet.</p>
<p>The breakfast ideas sound really good. I like Fage yogurt; for some reason it doesn’t have that sour taste other plain yogurts have. I love Bionaturae pastas but have never tried their jams. </p>
<p>Yesterday drove to meet with some other CC posters- Modadunn and TheAnalyst. We had a great time getting together and happily I didn’t blow my eating plan (ok, other than some wine, cheese and fabulous guacamole) but TA is definitely tuned in to healthy eating. I’ll probably put in some extra exercise today but it was worth the indulgence.</p>
<p>After a week off–my longest time off in 18 months, I worked out for 5 straight days. Did two days of long walks–5 mi and 6.5 mi. Went with a friend who is thin and doesn’t do any other kind of exercise other than walking. However, she walks at (what is for me) a quick pace–we were doing 14-15 min. miles. We walked to a beach and climbed up and down stairs–which was excellent for getting the heart rate up. I also did spinning classes 2X and then did a TRX class. I’m sore from the TRX class–hadn’t done it in nearly two months. I’m taking today off and plan do a six mile walk on Monday and then a Jillian Michaels KB DVD workout. After weeks of entertaining adult/college kid guests, I was alone here this week; DH was in CA all week too–I could do and eat whatever I wanted!</p>
<p>2+ hours of tennis, mid 90s, sunny and quite dry. I only had two bottles of water which wasn’t really enough but I managed - had to ration it. I used a cotton shirt today - I wanted more protection against the sun.</p>
<p>That breakfast (Fage yogurt and steel-cut oats) sounds great! I love both of those things separately, but haven’t tried them together. I never add sugar, honey or maple syrup to oatmeal. I put in a lot of cinnamon, and that works as well as sweeteners for me. </p>
<p>I have a question about the Fage yogurt. Someone mentioned using the full-fat version. And someone else told me that it was better not to eat non-fat yogurt, because they often add carbs and sugars to make up for the fat. I’ve been eating non-fat plain yogurt for years, I automatically go for the lowest-fat version of anything., but of course I am willing to change my ways in the interest of lowering carbs. </p>
<p>I was at Trader Joe’s yesterday, intending to compare labels on Fage 0%, 2%, and full-fat plain yogurt. They did not carry the full-fat version. So I thought I’d do the comparison using MyPlate. They don’t seem to have the full-fat version in their database. The 0% and 2% versions are exactly the same except for added fat in the 2%, and therefore higher calories. I’m wondering whether it makes more sense to deliberately eat the extra fat or not. Maybe it depends on what else you’re eating?</p>
<p>Well, if your “non-fat” yogurt has fruit jam (ie. sugar) added, it’s not as good for you. But plain with fat is ok. It keeps you full longer, and your body needs SOME fat to carry those fat-soluble vitamins. Just don’t get your fat in the form of empty calories such as potato chips. </p>
<p>I personally can’t eat very much of the full-fat yogurt. It’s so rich, I get full right away. I do like the non-fat kind. (We’re talking plain here, add your own fruit.)</p>
<p>And I love plain yogurt on cucumbers or in cold beet soup. So refreshing!</p>
<p>Yes, I agree that plain yogurt is great, and I never eat sweetened yogurt. My kids eat things like banana yogurt, and they taste like pudding. But is full-fat plain better than non-fat plain, if the carbs are the same?</p>
<p>Back from a fun weekend away for D1’s Bachelorette party. The whole family got a great walk in along the river trails in Cedar Falls, Iowa before the big event. Will have to try idad’s google maps to see how far we walked. We have decided to do 2 5K’s as a family in the next month or so. We will do the MN zoo 5k at the end of August and then the Park to Park one in Cedar Falls in September. D1 has just started to run. Ran 2.5 miles in 18 minutes this weekend so I think that is a good start since she is trying to lose some weight. D2 wants to start training for a half marathon for next spring. I will walk the 5ks and I bet H will do a como walk/jog! Overall a pretty good weekend!</p>
<p>Not unless you like it a lot better. The non-fat stuff to watch out for is stuff where it really isn’t saving a lot of calories, but makes the product nasty. Non-fat cheese, etc.</p>
<p>Or, if you need the calories. For example, I shouldn’t reduce my calories further. So, if I started cutting calories with a bunch of non-fat products, I would need to increase my calories somewhere else. I think the fat I eat is a big part of being content with an 1800 - 2000 calorie a day diet.</p>
<p>NYMomof2 – on Livestrong, look for Fage Total and you’ll find it – pick one of the entries that doesn’t have a percentage after it and has a bunch of grams of fat.</p>
<p>(That said, I like the Fage 2% plain just great. Little bit more in carbs, big fat reduction, nice calorie reduction, and overall I can’t tell the difference at all.)</p>
<p>4.6 mile run with the first 2 miles a moderate climb. A little kayaking in the lake-lots of floating, too. Walked my sister’s Greyhounds. Drove 2 hours back to PHL area, which was the only thing that bothered my butt of all of it! 42 mike running week but no bike miles.</p>