<p>Today’s workout – sucked.</p>
<p>In the process of figuring out a new routine for myself, so decided to just hit a cardio fitness class with the hopes to do some lifting afterward.</p>
<p>Felt off this morning. Made the mistake of then having a different type of tea for breakfast. Felt nauseous throughout class, with waves of queasiness coming and going. I was fine for one routine, the next I was okay if I didn’t raise my arms above my head, next I was just marching in place. Must have looked a little batty to the others. Who poisons themselves with tea?
Anyway, I feel better now and at least I did get my HR up today.</p>
<p>" I think I do better with a rest day in between."</p>
<p>blankmind, only very well trained, experienced runners (and young, full of energy kids :)) can run 7 days a week. It is perfectly fine to have a day or two off. For example, I run Mon, Wed, Thurs, Sat, and on the non-running days I do weights and other stuff.</p>
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<p>For me, it was finding exercises and developing routines that I really enjoyed. I tried lots of sports/exercise activities that just didn’t keep my interest. I knew I liked being outdoors, so I trained for a 60-mile walk (one of the 3-day breast cancer walks) and found that I really enjoyed it. The following year, my oldest D and I hiked 200 miles of the Camino de Santiago in Spain. Once I did that, I gained a great deal of confidence in my ability to do challenging activities. Recently (determined to lose weight) I started working with a trainer–that opened a whole new world of activities. I realized I was a lot stronger than most women and started doing weight training and kettle bell and TRX classes and found I liked them. I also started to do spinning. Can’t say that I love it, but I love how many calories I burn in an hour.</p>
<p>Adidas, bitten by the barefoot bug, introduced a new “minimalst” running shoe today:</p>
<p>[Business</a> & Technology | Adidas in stride with barefoot shoe | Seattle Times Newspaper](<a href=“http://seattletimes.nwsource.com/html/businesstechnology/2015994634_adidas24.html]Business”>http://seattletimes.nwsource.com/html/businesstechnology/2015994634_adidas24.html)</p>
<p><a href=“http://seattletimes.nwsource.com/ABPub/2011/08/23/2015994204.jpg[/url]”>http://seattletimes.nwsource.com/ABPub/2011/08/23/2015994204.jpg</a></p>
<p>I was surprised that Vibram and their original five-fingers shoe had only 10% of the “barefoot” shoe market.</p>
<p>Paging Coach Idad and whoever else is doing New Rules for Abs…
Do you always do the entire list of dynamic warm up stuff?
Also what do you think would be the best thing to sub for the overhead barbell lift - I am afraid that my ceiling might be a tad low.</p>
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<p>Yes. Pretty much always do the whole thing with a couple of substitutions. I don’t do the sideways skipping thing, the Sideways Shuffle with Arm Cross, I think they call it. I did it the first few weeks and just felt like I didn’t have the space to really get much out of it. So I do mini-band monster walks and lateral walks instead.</p>
<p>On the high stepping walk, I just do the high steps, without the skip. I’m not coordinated enough to do the skip. On the butt kick skipping, I just walk across the basement grabbing one foot and pulling it up to my butt and then the other. Kind of hamstring stretch.</p>
<p>On the reverse inchworm, I do one the first direction, then just turn around and do the next one in the other direction. I do the whole thing on a long exercise mat. I can’t believe how much further I stretch out now than when I started.</p>
<p>One the single leg hops, I just hop in place because that’s more than challenging enough for me.</p>
<p>It took me a month to be able to do the warmup without stopping to catch my breath. Now, eight months later, I do it non-stop in about 12 minutes. On rare occasions when I’m really pressed for time, I’ll drop an exercise or two at random. For example, if iPod nazi has me doing some kind of walkout plank, I might skip the inchworms. However, I think that the toe-touch squat to stand and the reverse inchworm are probably the two exercises I would do if I could only do two exercises ever again. Between the two, they work everything.</p>
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<p>I did it with a cheesy barbell and two 10 pound plates – a total of about 35 pounds. It’s not a strength exercise as much as a core challenge and a squat learning tool. Honestly, you could do it with just an empty bar or broomstick and get the same benefit. Mike Boyle hates the overhead squat. Says it’s too hard for his athletes and they all hate it. If I were going to substitute, I would just use two dumbbells pressed overhead or even at the shoulders. The point, I think, is to get the center of gravity high so that you have to engage the core to keep from falling over in the squat position. You could also substitute this pallof press squat I’m doing this week. Hold a Full squat position while you press a dumbbell or kettlebell from you chest straight out to arms length and back. It accomplishes pretty much the same thing: forcing you to engage the core against a resistance trying to pull you over while maintaining upright posture in a deep squat.</p>
<p>Rest day for me today- if you call driving 4 1/2 hours (including a flat tire at 5:30am so driving on the tiny spare across mountain passes) and a 2 1/2 hour flight “resting”. I’m exhausted. Glad to be home safely. Back at it tomorrow!</p>
<p>5K walk/jog in the park for me today. Another gorgeous day. Upper 70s, cool breeze.</p>
<p>Put your feet up MOWC. My daughter flew all day today, too. Home from vacation in Rwanda.</p>
<p>Forced rest day - just too much to do today and no opportunity to work out. I was physically tired today as well so perhaps a good day to take off.</p>
<p>Downside of this Paleo Schmaleo stuff is increasing boredom on the cooking front. I love my farm veggies and have no problems eating them, but I get bored with the proteins easily.
Did feel a little inspired today and adapted a Rick Bayless Mexican chicken recipe.
This is not for the vegetarian, fatophobe crowd, but thinking it might be a keeper for me as I transition from strict paleo to more low carb.</p>
<p>Cooked and cooled chicken tenders or rotisserie chicken breast, I used both
tossed with grilled mushrooms, carrots, cooked bell papers and onions, also room temp</p>
<p>Toss with the following dressing/ marinade
Pureed adobo peppers
avocado oil
vinegar
salt, pepper
fresh cilantro</p>
<p>refrigerated to a cool summer salad temp, although delicious room temp, too.</p>
<p>Served with diced avocado on lettuce “tortillas”</p>
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<p>Quad stretch ;)</p>
<p>Workout tonight for me…
5x5 KB SUMO Deadlift
5x5 KB Swings
3x3 KB SUMO Deadlift
3x3 KB Swings
2x2 KB SUMO Deadlift
2x2 KB Swings</p>
<p>Then I did 2x60 KB Single Arm Swings (alternating every 15 swings).</p>
<p>Tomorrow will be a day off… 3 hard days this week. Probably should have passed on the workout today, but I’m addicted… Also walked over 13,000 steps today…</p>
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<p>Oops. Yeah. Quad stretch. And, also a good single-leg balance drill for me.</p>
<p>CJANE:</p>
<p>That sounds a lot like my chicken fajitas – left over grilled chicken stir fried with onions, peppers, adobe chilis, some homemade chili powder, and black bean salsa. I’ve been making it with anaheim peppers instead of bell peppers for just a little more zip. Really good that way.</p>
<p>BB- that’s interesting about the Adidas barefoot shoe. It sure looks like the Five Fingers. I like Nike Free, but I don’t really consider it that minimalist. The key is the mm drop between heel and toe. Many trainers are 11mm and the minimalist shoes are 0-4mm.<br>
Brooks is coming out with theirs in October.</p>
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<p>will try.</p>
<p>I don’t miss the big flour tortillas, but I am a sucker for homemade corn tortillas, so I am a little sad that they are persona non grata in the paleo world (and for low carbers, too, I would imagine). I really have done everything you can do with almond and coconut flours and for a tortilla, it ain’t worth it. I’ll stick with the lettuce. I assume you do the same with your fajitas?</p>
<p>I also was happy with a Thai larb recipe, where I finely minced chicken breast I and ate it in a lettuce wraps. Bonus there, no phantom corn tortillas to miss on that one.</p>
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<p>Actually, I usually splurge and allow myself one 6-inch or 8-inch flour tortilla, although I could probably skip it and not miss it too much. I try to aim for 80 to 100 net carbs per day as my limit, so that opens up the options for pea soups, an occasional sandwich, a tortillla or some pasta every once in a while, and fruit to satisfy my sweet tooth.</p>
<p>I love larb. Haven’t made it in a long time. If I recall, it’s got a good bit of sugar, but probably not that bad. I should make some. Always used to be part of big thai feast with my “to die for” pad thai. Now, that’s a carb-fest that I miss.</p>
<p>Hmm… maybe when I am on the maintenance part, I can allow myself one of the corn tortillas. DailyPlate has the home made masa ones at 10g each.
I did not use sugar in my larb, although once I am no longer in the paleolithic world, I may avail myself of a bit of Splenda from time to time.</p>
<p>Pad thai won’t be on my list anytime soon either, but I have found a surprising amount of the Thai recipes very paleo/low carb friendly or easily modified, especially since eliminating the sugar doesn’t bother me, because I find some Thai cloying as is.</p>
<p>With little modifications necessary, I am able to prepare most of my Indian dishes, as well. Made a paleo lamb vindaloo recently, that only had me leaving out the potatoes, everything else was just fine. Served it over cauliflower “rice”.</p>
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<p>Is this where you subtract the fiber grams? I never really understood how that worked.</p>
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