<p>BCEagle- OUCH! And I worry about falling on my bike! Tennis sounds dangerous! :)</p>
<p>2.4 miles running. 40 on the bike. I enjoyed the bike ride. H wasn’t there today and the guy who led us took it pretty easy and I found it much more enjoyable than feeling like I can’t keep up. We had a Starbucks stop with 10 miles left to go and the temp never got over 84. My legs are tired, but it wasn’t awful.</p>
<p>100 KB Swings (40,30,20,10)
TRX Squats
TRX Lunges
TRX Twists</p>
<p>Took it fairly easy, but it felt good.</p>
<p>OK. Ya’ll have shamed me into get up off the couch and onto the Airdyne for a nice little set of half mile intervals. Send the medics if you don’t hear from me in the next hour…</p>
<p>I survived the Airdyne. Six half mile intervals, recovering to 62% of my max heartrate after each interval. Took 30 minutes start to finish, including 3 minutes of warmup and 2 minutes of cool down.</p>
<p>Man, that thing kicks ass. It’s diabolical when you try to keep the pace up. Thighs are burning.</p>
<p>Bicycle riding is a lot more dangerous than tennis. I’ve only been hit with a hard shot a few times in 35 years of playing. I play mostly singles too - getting hit by a ball is really only a doubles risk.</p>
<p>Checked out the new Dicks at the local mall - it’s their grand opening week or so. They had greeters at the entrances with flyers and the store was shiny and new with a ton of products. There were a lot of people in the store (and in the mall) and lots of people were buying things. The clothing areas for women were far larger than they were for men (not surprising, Sports Authority is the same way). They had Reebok, Nike and Adidas for men - the local Sports Authority carries a few more manufacturers.</p>
<p>Prices at Dicks were higher than they were for Sports Authority so my hopes for some local competition look dashed.</p>
<p>[BBC</a> News - Fat ‘disrupts sugar sensors causing type 2 diabetes’](<a href=“http://www.bbc.co.uk/news/health-14503480]BBC”>Fat 'disrupts sugar sensors causing type 2 diabetes' - BBC News)</p>
<p>Sugar in the blood is monitored by pancreatic beta cells. If sugar levels are too high then the cells release the hormone insulin, which tells the body to bring the levels back down.</p>
<p>Key to this is the enzyme GnT-4a. It allows the cells to absorb glucose and therefore know how much is in the blood.</p>
<p>Researchers at the University of California and the Sanford-Burnham Medical Research Institute say they have shown how fat disrupts the enzyme’s production.</p>
<p>Experiments on mice showed that those on a high-fat diet had elevated levels of free fatty acids in the blood.</p>
<p>These fatty acids interfered with two proteins - FOXA2 and HNF1A - involved in the production of GnT-4a.</p>
<p>The result: fat effectively blinded cells to sugar levels in the blood and the mice showed several symptoms of type 2 diabetes.</p>
<p>[Pathway</a> to diabetes through attenuation of pancreatic beta cell glycosylation and glucose transport : Nature Medicine : Nature Publishing Group](<a href=“Browse Articles | Nature Medicine”>Browse Articles | Nature Medicine)</p>
<p>A connection between diet, obesity and diabetes exists in multiple species and is the basis of an escalating human health problem. The factors responsible provoke both insulin resistance and pancreatic beta cell dysfunction but remain to be fully identified. We report a combination of molecular events in human and mouse pancreatic beta cells, induced by elevated levels of free fatty acids or by administration of a high-fat diet with associated obesity, that comprise a pathogenic pathway to diabetes. Elevated concentrations of free fatty acids caused nuclear exclusion and reduced expression of the transcription factors FOXA2 and HNF1A in beta cells. This resulted in a deficit of GnT-4a glycosyltransferase expression in beta cells that produced signs of metabolic disease, including hyperglycemia, impaired glucose tolerance, hyperinsulinemia, hepatic steatosis and diminished insulin action in muscle and adipose tissues. Protection from disease was conferred by enforced beta cell–specific GnT-4a protein glycosylation and involved the maintenance of glucose transporter expression and the preservation of glucose transport. We observed that this pathogenic process was active in human islet cells obtained from donors with type 2 diabetes; thus, illuminating a pathway to disease implicated in the diet- and obesity-associated component of type 2 diabetes mellitus.</p>
<hr>
<p>There is insufficient information in the article and abstract to get clarity here but it seems to imply that obesity + high fat + sugar can be a problem.</p>
<p>The problem is that there has never been much evidence that a high fat diet is associated with obesity or insulin resistance or Type 2 diabetes. And, this is certainly not from lack of trying!</p>
<p>Actually, the best single measure of insulin resistance (short of hourly glucose feeding and blood tests) is a ratio of low HDL cholesterol and high Triglyercides. This is precisely the results expected from a low fat/high carb diet. This has been consistently demonstrated ever since it was first possible to measure this stuff. A low carb (i.e. high fat) diet consistently produces high HDL and low triglycerides: a sure-fire recipe for not being insulin resistant, which means no Type 2 diabetes and usually no obesity.</p>
<p>I think my soreness has finally gone away. I might have to scale back my workouts a little bit, because this is two weekends in a row when I was really feelin’ it.</p>
<p>Down another couple of pounds today. Scale just said 214.8 
We’ll see how long this lasts; I really haven’t changed anything major…</p>
<p>This workout did not go well. I thought that 2 full days off would be enough, but I was still sore/fatigued and just kind of struggled through feeling slightly sick. I still haven’t found the right thing/time to eat before my workouts, either, I think. I tried to eat a bit of fruit this a.m. but it did not appeal. I might be overanalyzing as well, and just had a bad day, it happens.</p>
<p>Warm Up
1 lap run
20 air squats
15 push ups
10 pass throughs</p>
<p>3 rounds, 1 minute at each station</p>
<p>20# Wall ball squats
Sumo High Pull Squats with 55# bar
High Box Jumps
Push Press with 55# bar
Row</p>
<p>194 reps</p>
<p>^^^
Fight Gone Bad is brutal! Hate that workout… </p>
<p>I think I’m going to do some cleans and KB swings today for my workout… headed out shortly to work for a couple of hours and then I’ll workout over in that facility I’ll be at. It has bumper plates, etc that my regular facility does not.</p>
<p>CJane:</p>
<p>You are trying to do high-rep/short rest workouts with exercises that aren’t really appropriate for high reps/short rest. It’s no wonder that you are struggling. Anybody would. The coaches who train high level college and pro athletes never do high reps with plyo exercises like box jumps. It defeats the purpose of an exercise that is intended to develop quick explosive power. I figure that if top NFL and NBA and college and olympic strength coaches think something is too tough for the top athletes in the country, it’s a pretty sure bet that it’s too tough for me!</p>
<p>You are experiencing what seems to be the typical response to a steady diet of those kinds of workouts.</p>
<p>On a more positive note, I am really liking my new snack: Kale Chips.</p>
<p>I harvest the kale myself from the local farm I am part of and dehydrate the kale which is tossed with a little olive oil, apple cider vinegar and salt. Voila! Crunchy, flavorful chips. I hope the dehydration process doesn’t strip the kale of its nutrients, because I really like this as an alternative to cooked kale.</p>
<p>Anyone else use a food dehydrator to make healthy snacks? I am trying to stay away from the fruit leathers due to the high sugar content.</p>
<p>Left work (for good) at 10:40, had hair appt and then went to run. Temp wasn’t bad- about 83 with moderate humidity. This morning would have been gorgeous (mid 60s) but I was too tired since I woke up at 3:30 and was transferring some contacts to my iPad before they went away with the company email! My easy run (after 40 miles on the bike yesterday) turned into a tempo run somehow and my pace was faster than it has been in ages. It wasn’t easy, but a good effort. 4.2 done. Tomorrow starts the paid vacation!</p>
<p>Sounds like progress.</p>
<p>I went on the treadmill as it is pouring buckets outside. Immediate pain from the tennis injury. I didn’t think of it as an injury (is a cut an injury?), but it appears that the jostling from running on a treadmill is enough to aggravate the skin. I moved over to the elliptical - no problems - did 20 minutes and it was a wimp of a workout. I didn’t even get to 70% max HR.</p>
<p>Followed it up with the Abs Roller Plus - 2 sets of 10. No stomach pain - I wanted to make sure that it wasn’t an internal thing. Then went over and did bench presses on the Smith Machine at reduced weights (100 lbs). Then did some free-weights and called it a day. I guess that’s one way to get weight workouts in. Will probably do some weights at home and at the YMCA. Not being able to run will be a big pain.</p>
<p>3 sets of 4 reps Hang Clean
3 sets of 8 reps KB Swings</p>
<p>Another Monday, another new workout. Got a late start because I was steaming and prepping lobster for my signature dish: Lobster Sauteed in Butter and Lemon.</p>
<p>Took it easy today. Only did two sets of four strength exercises after the iPod nazi core stuff. I’ve been running myself into the ground with these workouts and decided to scale it back a little. DB dead lifts, one-arm rows, ValSlide reverse lunges, and TRX pushups.</p>
<p>Interesting core workout, starting with the full turkish getup. I took those really slowly, but they were OK, once I dropped way back with the weight. I need to just work on turkish getups so I’m going to use this week to just do four sets of one on each side and see if I can’t learn the move. I didn’t feel so bad when iPod nazi had to do the last set without his kettlebell because he couldn’t handle the weight.</p>
<p>Two brutal new exercises. One is a pushup position with the feet spread fairly wide on the stability ball. Then, rotate legs first to one side (foot moving to the side down towards the floor) then to the other. No way I could do 30 seconds of that, but I was inching up on it by the fourth set. Massive burn in the obliques.</p>
<p>The other is a plank position, palms on floor. Then, moving both arms in unison without moving the hands, push up to a pushup postiion and back down. The first two or three don’t seem that bad, but they get hard really fast.</p>
<p>All in all, I punched the clock and now I’m ready to shower and chow down on some lobster and brocolli!</p>
<p>[Tricep</a> Exercise Without Weights - YouTube](<a href=“- YouTube”>- YouTube)</p>
<p>The lobster sounds amazing. What time is dinner? :)</p>
<p>MOWC–No lobster until you’ve done your exercises! ;)</p>
<p>S and I did the shovel and wheelbarrow workout this evening, digging a trench for a drainage swale. I feel good!</p>