<p>blankmind, can you fit a 10-15 min free weights session 4-5 times a week into your schedule? If I do not have time for anything else, that’s what I do.</p>
<p>Today was a gym day, I had to work off all the sweets I had a friend’s house last night.</p>
<p>I wish I could add another “rest” day today. I didn’t actually do a workout, but I definitely got some exercise in. We just moved into a new facility this weekend and I got to help move the old rubber flooring. Let me tell you-- that stuff is HEAVY. We had a full trailer-load of it that we had to unload. I feel really sorry for the other two guys; they had to load it onto the trailer!</p>
<p>Gotta get back to exercise tomorrow…</p>
<p>I felt like taking a rest day when I woke up. Joints were creaky (we have thunderstorms this afternoon so it’s due to a pressure change) and my biggest problem is a shortage of socks (will raid son’s drawer). I’ll bring my stuff in but may just skip the workout.</p>
<p>Moving rubber flooring? The Abs Dolly would be perfect for that.</p>
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<p>And I hope that remains your biggest problem for the rest of your life. ;)</p>
<p>Chintzy: Hope you get some answers soon and get on the road to recovery. </p>
<p>I’m still on the DL too. Staph infection in ankle is slightly better, but I figure I need to stay off of it. Not exercising is really making me antsy. The good news is that I’ve been extra careful with tracking my food and eating and I’m down 3 pounds. Also, trying to eat healthier foods to strengthen my immune system (mushrooms, peppers, organic yogurt–all supposedly good for this).</p>
<p>With all of the extra wedding errands I haven’t been here as much…but I am still exercising! 
Had a great little fast paced walk around Lake of the Isles on Sunday morning with family. Loving this new family activity…and my knee didn’t bother me at all!</p>
<p>chintzy…darn! Get better soon!
Same to you Bromfield!</p>
<p>Back at the gym</p>
<p>Warm Up 2 rounds
1 lap run
10 push ups
20 box step ups
20 ab mat sit ups</p>
<p>Bunch of power cleans with 45# bar</p>
<p>Work Out 7 minutes as many rounds as possible
5 Dead lifts with 95# bar
10 v ups
10 push ups
15 box jumps</p>
<p>5 rounds</p>
<p>followed by 5 minutes as many rounds as possible
9 push press with 20# dbs
9 power cleans with 45# bar
something else I have already forgotten</p>
<p>I am really happy that I am now able to do all the box jumps. I went from being scared of doing just one, to being able to crank out the prescribed 15. I step down instead of jumping down to lessen the impact, and I probably won’t be doing a lot of these long term – don’t worry idad-- but I am pleased that I am able to do them at this point, definite progress.</p>
<p>30 Day Paleo Diet Report</p>
<p>In support of a family member, I agreed to do the 30 day Paleo Diet challenge, which has now been completed. I haven’t drunk the Kool Aid regarding this diet, but it looked like a low carb, high protein diet with an emphasis on vegetables, so I was okay with premise. </p>
<p>The “rules” are:
NO
rice, beans, wheat or any other grains, no corn products or fresh corn, potatoes, millk or milk products, soy, sugar, honey or other sweeteners</p>
<p>somewhat limited dried fruits, nuts, fresh fruit, fats and oils</p>
<p>LOTS of vegetables, lean meats and fish.</p>
<p>Overall, I found it pretty easy to stick to, primarily because I do a lot of cooking and don’t eat out a lot. Also knowing that it was just for 30 days helped it not to feel overwhelming. In a restaurant situation being the high maintenance person while ordering is tedious because almost every dish requires some sort of modification.</p>
<p>I did “cheat” in that I had a whey based protein shake on a daily basis. I find it very difficult to get in my protein otherwise. I am not a huge fan of red meat or chicken or even eggs, so without soy or beans, most of my protein came from the shakes and fish.</p>
<p>I have a share in a local farm, so I have a source of plenty of fresh veggies, many of which I pick myself, so that part has been super easy. I also learned to make dehydrated kale chips, which are delicious. It also helps that it is summer so there is plenty of appealing fresh produce and it is easy to just put things on the grill.</p>
<p>I find the very limited baking options frustrating and frankly, not worth the effort. My family disagrees. They actually really liked the “paleo pizza”, which is made with an almond meal crust, but I have never really liked the “faux” things, like “tofurkey”. Baking can only really be done with almond meal or coconut flour. As a baker, these things just do not yield results like real flours, so I am not very happy with them, but the fam has enjoyed the coconut flour clafouti, muffins and pancakes.</p>
<p>Most people report more dramatic weight loss results than I have. I have to not get discouraged and just focus on the positive. I have lost a total of 6 pounds, and I can feel that I have put on some muscle. I think the “muscle weight” thing is often overestimated, because it is VERY hard for women to put on muscle weight, but I can tell that I have gained muscle mass in my legs (the first area to show) and pecs/shoulders. In fact, if I had less fluff, I probably would have some good muscle definition in more areas.</p>
<p>The plan going forward is another 30 days strict paleo with one meal cheat allowed. And then depending on results, I think I will look to modify this rather rigid plan into a little bit more flexible low carb eating plan, similar to those of interesteddad and BCEagle’s.</p>
<p>That Paleo diet seems really restrictive though I imagine a low-carb diet may appear restrictive too.</p>
<p>Finishing up the white beans in a few minutes. I had a lot of them over the weekend. They go really well with soy chorizo (Trader Joes) and any other sauce with a good kick. I’ll ask my wife to cook up another pound of some of the other beans that I bought a few weeks ago.</p>
<p>CJANE:</p>
<p>Six pounds in 30 days is fantastic weight loss! It’s pretty hard to average more than 1.5 pounds a month. I averaged 1.75 pounds a month for a while, but the deck was stacked in my favor. I am a guy so I’ve got more room for a calorie deficit without literally starving myself. I ate like a total moron before I started dieting, so I was seeing a massive reduction in calories/carbs. I hadn’t exercised in decades, so everything I started doing had a massive impact. IMO, anyone who averages a pound a month is doing incredibly well.</p>
<hr>
<p>The whole “paleo” thing is a bit much for me; however, I really enjoy Mr. Paleo Robb Wolf’s fitness podcast, the Paleo Solution. He and his side kick, olympic weight lifting coach Greg Everett, are intelligent, entertaining, and generally offer pretty good advice.</p>
<hr>
<p>You should see my pathetic little box jumps – jumping up a flight of stairs, one step at a time. I’d like to do more “plyo” stuff, but I’m just not there yet.</p>
<p>Bromfield:</p>
<p>Congratulations on the weight loss during your time on injured reserve. That’s making lemonaid out of lemons! Glad to heart that the ankle is finally coming around.</p>
<p>nMinn:</p>
<p>Walking without a swollen knee. That sounds good. I wonder if the strength training stuff you’ve been doing is starting to pay some dividends?</p>
<hr>
<p>I thought about entering the local road race tomorrow (the 5K version), but decided that I’d rather just go for a walk/jog over to the park to see the 10k runners go by. The first 1200 to finish the 5K get t-shirts and from looking at last year’s results, my current walk/jog pace wouldn’t be close to that cutoff, even assuming my pace would be a bit faster on a flat route than the hills I go up and down.</p>
<p>I had a look at upcoming races - I think that you mean the 10Mile/5K races in Newburyport. I didn’t see any other 10Ks.</p>
<p>Unless you meant going to watch the:</p>
<p>Good Times Series: The Bikini Run 5K
Lowell, MA 7:00PM Hookslide Kellys, 19 Merrimack Street (Wear a bathing suit and win a prize!)</p>
<p>^^ALRIGHT!!! iDad needs to put on his bathing suit and head to Lowell!</p>
<p>CJane- I bet you have put on a LOT of muscle. With those workouts??? You are the female equivalent of Charles Atlas (Charlene Atlas??)</p>
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<p>Yeah, I think this will be my new plan. It’s not so much that I can’t find some time, it’s more that I am worn out. I do plenty of brisk walking at work, so weights make more sense.</p>
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<p>Yeah, I guess it is a 5K and a 10 mile. The problem is that they both start and finish at the same place and more or less at the same time. The combined entry list is more than 20% of the population of the entire town, so parking and everythng else is a zoo, especially just to go walk/jog the thing and finish somewhere like 1900 out of 2000.</p>
<p>A bit surprised that everyone doesn’t get a t-shirt or other token. It’s advertising for the sponsors and for the next race.</p>
<p>My T-Shirt has advertising for Cigna Insurance, Elliot Hospital, ABC-TV and those are the ones that I remember off the top of my head. It also has the company logo on the back.</p>
<p>You’re not going to finish 1,900 out of 2,000 if it’s a big town event. The Manchester NH race is like that and the slowest times are in the 1:20 area. That’s 26 minutes/mile. If you both start and stop at the same time, then you’re going to be at the finish line before most of the 10 milers. I don’t think that there are many runners that can run three times as fast as you can walk/jog.</p>
<p>At any rate, you can look for smaller races at coolrunning where everyone gets a shirt.</p>
<p>The Manchester NH race is giving out tech shirts this year. It will be nice to run regularly with a tech shirt with the company logo on it.</p>
<p>Some races do only give tshirts to finishers. Most give them to entrants. Part of why I picked myself off of the ground (twice) in Whistlestop Marathon in 2009 was because I really wanted the shirt (tech fabric- baseball jersey style). I also wanted the age group award. :)</p>
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<p>The problem is that they all have to park and pickup their number and timing thing at the same time and place. So, instead of a nice little 45 minute walk jog, I’d probably have to get in the car, drive over two hours early, find a parking place, walk a mile to get to the high school, mill around in the back of 2000 people, do my thing, walk back to the car, yadda, yadda. </p>
<p>I figure I’ll just walk/jog over to the park and watch the 10 milers go by.</p>
<p>Last year’s results show 1942 official finishers in the 5K with all but two finishing in under an hour. There must be some slow walkers, so I don’t know what the story is. 1600 entries ran it in 12 min/mile or less. So, either the scoring isn’t showing the walkers or this is more of a real race than a fun run type thing.</p>
<p>I wonder if they adjust your time for age.</p>
<p>Seems to be a good way to avoid casual runners.</p>