<p>Thanks, NMINN. I’ve been meaning to try a turkey breast one of these days, but I’d probably roast it out on the grill and then carve some up for sandwiches.</p>
<p>I don’t know if it’s the jolt to my system from the jogging intervals or New Rules being a very effective fat loss program or the change in weather, but I’ve started dropping a little weight. I had bounced around back up as much as 2 pounds from my lowest, which didn’t really make any sense from a calorie standpoint. But, I’ve now been losing a half pound a week for the last month and am lighter than ever. Again, no explanation from a calorie standpoint.</p>
<p>I’ve found that a diet based on high-quality protein and lots of vegetables is an easy way to lose weight. The typical low-fat diet doesn’t work well for me. I am no longer focused on eliminating as much fat as possible, although I do keep my intake fairly low, and mainly from things like olive oil or fish.</p>
<p>The other day I was traveling, with only fast-food options for breakfast. As I was in line at Dunkin Donuts waiting for my unsweetened iced tea and egg-white flatbread sandwich (not perfect because of the white bread, but better than other breakfast sandwiches), I overheard someone ordering their low-fat blueberry muffin. I tried these low-fat sweets when they first came out, and could never stand them. They were oversweetened and gummy. The way I look at it now, these foods are absolutely the worst things to eat.</p>
<p>I saw a list of 5 superfoods recently that included berries (all types) and watercress.</p>
<p>Thank you for the turkey breast recipe, NorthMinnesota. I sometimes buy a split turkey breast at Trader Joe’s, but I have trouble roasting it so that it comes out right, cooked all the way through but not dry. I think they’re just too thick. I’ll try the crockpot version.</p>
<p>Boyle’s been on a roll this week. Yesterday, he posted a YouTube of a great looking hip flexbility exercise, perfect for geezers:</p>
<p>[Boyle’s</a> Geezer Hip Exercise](<a href=“Quadruped Hip Extension on Elbows - YouTube”>Quadruped Hip Extension on Elbows - YouTube)</p>
<p>He’s doing it with his knee on an Airex pad for comfort, but you could use any pillow or just on the floor. He says the key is to hold the leg in the up position for a few seconds. It’s also got a big of plank core stability built in.</p>
<p>This thing is deceptively diabolical. It took me about four reps to start feeling my hamstring cramp up!</p>
<p>Felt decent this morning - the aches and pains from tennis on Wednesday have subsided and I’m ready to do it again today. My feeling on weight loss is that if I played 2.5 to 3 hours of tennis five days a week, I could lose as much weight as I wanted to. The problem is that I don’t have that kind of time right now and I’d have trouble finding enough people to hit with. Most of the people that I play against can’t play for that length a time.</p>
<p>I did that hip flexor exercise in PT.</p>
<p>iDad- it’s that 5K and the ramp up that took the weight off! It was just waiting for you! :)</p>
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<p>Could be! I did probably double my usual interval training load for two weeks. It will be interesting to see what happens as I return to a more normal schedule mixing in one or two 5K walk/jog intervals a week with Airdyne and burpee intervals. No questiont that those 5K tune-ups were very intense interval workouts from heart rate and time standpoints. For me, they were kicking up the intensity a notch.</p>
<p>On the other hand, I did take it really easy last week in terms of workout days.</p>
<p>I think there may just be cycles to this whole thing that are above and beyond our ability to correlate with anything we do.</p>
<p>^Yes! For instance, as the days get shorter & cooler I am sure we are driven to eat more fat-storing foods. Then in the winter we want to sleep more, as it’s dark outside. </p>
<p>Too bad the big Thanksgiving to Xmas eating season concides with our biological urges. Or maybe that’s why it exists? :D</p>
<p>One of my triathlete friends refers to it as “gaining his winter coat.”</p>
<p>Good workout today. Biked and walked for 80 minutes. Just finished a quick lunch of grilled chicken breast and cottage cheese. I hate trying to get some calcium in! Off to run errands! The weather continues to stay warm here…love it!</p>
<p>Great, NMinn. Enjoy while it lasts. Our weather deteriorated this week. Time to pull the winter workout gear out of the closet! </p>
<p>idad, have you been eating your pork and turkey sandwiches with mustrad? That might explain the weight loss:</p>
<p>[Lift</a> Weights Eat Mustard Build Muscles - Biospace News](<a href=“Lift Weights, Eat Mustard, Build Muscles? North Carolina State University Study | BioSpace”>Lift Weights, Eat Mustard, Build Muscles? North Carolina State University Study | BioSpace)</p>
<p>2 hours, 20 minutes. 6-2, 4-6, 5-6. I thought that I had lost the last set but we actually stopped before it was over. I’m getting beaten tactically. I tell my self that this is okay because I’m working on my strokes with the new racquet setup but I should be better at playing points tactically too - the other guy is pretty fast at changing a losing game. I used to be better at this too - one thing that helps is watching a lot of pro matches which I need to do more often.</p>
<p>I think that you lose weight sometimes during recovery time - you eat fewer calories and your body puts more effort into fixing things.</p>
<p>One thing that I did differently today - I took a Clif Builder Sample bar (1 oz) and took a bite before we started and the rest after the second set. The extra calories definitely helped; I didn’t get the intense hunger pangs that I had on Wednesday.</p>
<p>We are having gorgeous weather, although a little warm. 83 right now and down to low 50s in the mornings. Very Colorado-ish. Clear skies. Did a short run this morning on the path while H walked the dog then went to Sonic for my large iced tea (and an egg breakfast burrito).</p>
<p>New Rules of Lifting for Abs for the the ol’ (formerly) fat guy this afternoon. I suppose this is probably the end of the road for Phase I, as I’ve now down both of the workouts at least six times each. Time to move on to Phase II, which I’m sure will be full of fun. Phase II is fewer reps (per set 6 instead of 12, if I recall) with the idea being to lift heavier.</p>
<p>Went to bed at 8:00 and woke up (this morning) at 9:00. Bones are popping all over the place, right arm a little sore (not pain though), calves are tight and a bit of back stiffness. These tennis matches are turning into serious workout sessions. They used to be an hour (that’s all I had the aerobic capacity for) and I’d be sore for a week - aches and joint damage). Today it’s 2.5 hours (or more) and muscle soreness, a very small amount of joint damage and tightness and a lot of sleep required to do repairs. I’m going to look for a stretching workout with no strength stuff.</p>
<p>Today’s 5k: Walk 5min, run 6 min, walk 2, run 5, walk 2, run 5, walk 2, run 5, walk 1, run 2 fast (for me) to make it in 35:00. Then some planks.</p>
<p>BC:</p>
<p>You would be a great candidate for a foam roller. Basically a way to do self-massage on sore, tight muscles before or after a workout. Pretty much standard practice in most pro sports training rooms now:</p>
<p>[Foam</a> Rolling](<a href=“http://www.strengthcoach.com/public/1303.cfm]Foam”>http://www.strengthcoach.com/public/1303.cfm)</p>
<p>[Cressey</a> Performance Foam Roller Series - YouTube](<a href=“Cressey Sports Performance Foam Roller Series - YouTube”>Cressey Sports Performance Foam Roller Series - YouTube)</p>
<p>I have one, but have not been very regular in using it, although I should.</p>
<p>Good 5K, blankmind!</p>
<p>8.6 miles. 60-66 degrees, clear skies, falling leaves. Never felt great, but tried to keep HR in check and got it done. At least I don’t have to ride my bike this weekend! 1% milk with Ovaltine and a PB&J on Arnold’s round bread for post-run recovery breakfast. Weight is low- guess the winter coat isn’t piling on yet.</p>
<p>Awesome runs, blankmind and MOWC.</p>
<p>I’m laying off the walk/jogging this weekend. I’m actually in BC’s camp today, a little stiff and sore from this week’s workouts.</p>
<p>Great job, everyone! Rest, and most importantly, stay healthy.</p>
<p>DH and I going for a bike ride today. The sun is out, and the leaves are turning colors. Ouch, my butt will be sore… :eek:</p>
<p>I find “body rolling” more effective and less painful than using a foam roller:</p>
<p>[Amazon.com:</a> The Ultimate Body Rolling Workout: The Revolutionary Way to Tone, Lengthen, and Realign Your Body (9780767912303): Yamuna Zake, Stephanie Golden: Books](<a href=“http://www.amazon.com/Ultimate-Body-Rolling-Workout-Revolutionary/dp/0767912306/ref=sr_1_1?ie=UTF8&qid=1318095108&sr=8-1]Amazon.com:”>http://www.amazon.com/Ultimate-Body-Rolling-Workout-Revolutionary/dp/0767912306/ref=sr_1_1?ie=UTF8&qid=1318095108&sr=8-1)</p>