Lu's Workout Journal

[Bonnie]

Yes welcome back & wishing u a speedy recovery

[Boss Man]

Best thing would be to do something, like Recumbent Exercise Bike, instead of nothing. Even just for 2-3 times in a week.

Easy to do, relatively stressless on the body, and would keep your more fired up and in the zone. Especially when you're looking at stuff you can't use, thinking about when you will be using it again. That's motivation for you.

If you're able to do something like that, at least it's better than doing other stuff I say, and finding after a couple of weeks, you're head's out of the game, and 2 enforced weeks rest, becomes another optional one, and another optional one after that, because you're -conditioning yourself to want it.

[ldematto]

Absolutely agree Boss Man. I haven't gone to the gym but I'm working with two newbies starting Sat, helping them get into a workout routine and getting them on board with clean eating. Even if I can't do the things I want I'll still be right there in the zone. I love it, I won't give up. Come Oct I hope to begin training as a PT and maybe open own shop someday, catering to folks in their 50's / 60's (not a gym, but private exercise facility) possibly out of home - not sure. Still in the "thinking" stages. I must get totally fit first!
I'm healing faster than I anticipated - hopefully I'll be back at full steam soon!

[Boss Man]

Good luck with your goals, and try not to let yourself get emotionally bogged down right now. It's good to see you have welcome distractions at present, and hopefully that will help you to get through this temporary situation more easily .

[ldematto]

first "newbie" was a no show today - she went to a pig roast last night and did a little too much partying We'll try again tomorrow. I'll meet with other friend during the week. I'm really pretty excited about it because these folks have come to me asking for help because they see how excited/positive I am and of course the results of what I've been doing.

I went to the gym anyway and got on the treadmill for 30 minutes. I actually was able to do some HIIT, 7 intervals at only 5.8 mph, for 30-45 secs, the rest at 3.4 mph. All at incline 4 - I worked hard, broke out in a sweat - it felt good. body still not in tip top shape but getting better. BUT I can't seem to get out of own way lately - this afternoon I tripped and caught myself with right wrist area and another angry bruise has arrived! You know, I think this is happening too often - at this rate I'll be the Klutz Ho! Actually I always had a nick name "Speedy" because I always moved so fast. The past few years when I've been FAT, I slowed down considerably. Maybe I'm moving fast again (I know I am) and mind hasn't caught up with body!

[fitoverforty]

I actually was able to do some HIIT, 7 intervals at only 5.8 mph, for 30-45 secs, the rest at 3.4 mph. All at incline 4

Good job Lu! Felt great didn't it?!

As far as the tripping goes....yeah, I think your mind just got a little ahead of the ole' body. You've got all this energy now that you are fit and healthier, just be more careful! I'm always knocking shoulders and hands on the doorfacings and corners - perefial? (side vision...whatever!) is terrible, i stay bruised up!

I can't wait to hear how your newbies do with you "showing them the ropes" - be tough on 'um Lu! No mercy! Have fun with it! What a compliment it is to have others come to you and seek out your advice and help on their own training! You should be proud.

[ldematto]

Here I am a purple blob of bruises - not sure I'd take advice from me today! Ha!! You mean I'm not the only one to bump into things and get all bruised up - I surely never remember it happening in more youthful years...course then again they say the memory goes second!

Hope you are feeling better today Lynne - thanks, as always for your kind words!

[oscarmadison]

I had two potential recruits in the past weeks myself.

One lasted three days one lasted three hours.

I knew neither would last because I see how feeble their minds are.

I told them both that the first thing that's required is a strong mind and a will to want to succeed.

With out that there is no hope.

I'm a little concerned now with you falling into things at such an alarming rate!

As with own progress towards a fit body I worry that 1 I'll be hit by a bus while in best shape of adult life or two I'll be diagnosed with a debilitating disease not long after hitting a personal fat lose goal.

Lets hope to heavens that you encounter neither, just feeble mind at work as both scenarios are out of control and I have really no rights to be worrying about them

[ldematto]

Oh Oscar - I hope this isn't all for naught! I plan to live a long healthy life and you better be right there making me smile with your very clever posts!

Today Jean showed up and enthusiastically so. First we went on the treadmill and warmed up - for 15 minutes, she on 2.8 mph and me on 3.4 mph with 4 intervals at 6.8 mph. Remember Jean is an exercise virgin, just like I was in the beginning

We did BW exercises next, leg raises, supine bridges, and glute kickbacks 3 sets of 8 each.

Adduction Machine 3 x 12 (she at 30 lbs, me at 70 lbs)
Abduction Machine 3 x 12 (Same)

Ab Machine - just showed her how it worked, not something I do now but did in the beginning.

Lat Pull Downs - 3 x 8 (Me 65 lbs, Jean 30 lbs)
Combo Squat/Shoulder Press - 3 x 8 (Me 15 lb DB's, Jean 5 lb DB's)

Single Arm Rows - Me 35 lb DB's 3 x 8, Jean 10 lb DB's 3 x 8

Very weird thing happened, I sat after rows watching Jean and had the craziest spasms in quads! Went away, but that never happened before - maybe all bruises? Or juSt becauSe I've been out of commision for awhile

Squats (Smith) Just Me - 125 lbs! 3 x 5

We stretched and called it a day. Went home and made a salad with chicken/turkey meatballs (Aidells) for lunch, delicious!

For the first three months of new lifestyle I used the machines and did cardio. I plan to introduce slowly free weights to Jean, but her priority right now is weight loss. She felt energized and was truly excited! She did really good, had a great attitude and we have made plans to meet 3 times a week. We went over diet and of course I stressed the importance of eating right - and often!

[fitoverforty]

Awesome Lu! I think you are right on target with the way you are introducing Jean to the weights. It is so great to hear how she was excited.

She felt energized and was truly excited!

She got to experience those exercise endorphins kicking in giving her that natural high and rush of energy....very addicting stuff!!
I think starting her on the machines is the right way to go...like you said and let her body get used to the feel of lifting.
Maybe those spasms in your quads were from the little HIIT you did on the treadmill. Did you stretch after you finished that, before going on to the BW exercises? Don't forget to stretch!!
Your salad sounds good! I'll have to try that (turkey meatballs?).

[swanso5]

I think starting her on the machines is the right way to go

bodyweight is the way to go for beginners

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[ldematto]

Body weight, then a few machines kicked in to make it more interesting - and cardio.


Today I did HIIT on the Treadmill 20 minutes, 8 intervals at 6.8 mph - phew! Funny how I had to take a break from HIIT but hamstring is ok now and I'm once again on board. And yes, Lynne, I need to stretch more - I don't normally stretch after Cardio alone or in between cardio and weights - just at the end.

New goal is to lose 10-15 lbs by Oct 23rd. I know I should throw the scale out but I can't seriously think I should remain at this weight - need to lose the rest of tummy and slim down and tone thighs at a minimum. Anyway - it's good to have a goal! So aside from workouts I need to watch very carefully what I put in mouth. I noticed in another post where people listed what they ate most recently...one said Yogurt and 4 almonds (or something like that) but I know it was 4, I repeat only 4 almonds. I eat 20 with yogurt or cottage cheese!! Could that be holding me back?

For dinner last night I sauteed some garlic in a bit of olive oil, added cut up fresh tomatoes from our garden and a few handfulls of fresh spinach. Added a dozen shrimp and a small amount left over from the Thai restaurant (vegetables with cautious hot spices) - poured over organic whole wheat thin spaghetti - easy to make yummy!!!!!!!!

[fitoverforty]

I don't normally stretch after Cardio alone or in between cardio and weights - just at the end.

The reason I suggested stretching a bit after HIIT and before weights is because the muscles are still warmed up and supple, easier and safer to stretch. If you don't want to do a full leg stretch, focus on the hamstrings and quads since they have been the ones that have given you trouble. I am the world's worst about not stretching enough and have suffered for it....just trying to keep you from re injuring your hamstring

For dinner last night I sauteed some garlic in a bit of olive oil, added cut up fresh tomatoes from our garden and a few handfulls of fresh spinach. Added a dozen shrimp and a small amount left over from the Thai restaurant (vegetables with cautious hot spices) - poured over organic whole wheat thin spaghetti - easy to make yummy!!!!!!!!

OMG!!! Can I come to your house and eat?!!! That sounds wonderful. I make something similar to that with shrimp, adding a bit of diced sauteed zucchini & mushrooms with a sprinkle of parmesan cheese on top! Something about the flavor of fresh tomatoes in garlic...yummmmmmmmm!
Okay....now I'm hungry!

[ldematto]

I need a course in quoting others - seems when I click on quote I get the whole thing and thenhave to erase most of it?

Lynne - I defintely agree I should stretch more - and will. Today quads are sore, probably from the 125lb squats from yesterday!

I've never eaten as good as I have since I began new lifestyle. It's amazing that you can not only eat healthy but have it be delicious! I use home grown or organic whenever possible, at a minimum fresh veggies ( gym is right next door to a Big Y grocery store) that I pick up whatever I need after working out - it's not cheap eating well!

I know this is workout journal but I must give you the recipe for most fav "cheat" dish - must have 7000 calories per bowl, but unbelievably good.
When I make it I only have a small bowl. Boss Man - don't kick me off the site for sharing evil meals:(

Crawfish Chowder

1 Stick Butter
2-3 small onions
Bunch of Scallions
1/2 green pepper

Saute above (onions scallions and pepper diced) until soft.

Add:

1 can Cream of Celery Soup
1 can Kernal Corn
1 can Creamed Corn
2 cups diced sweet potato (you can use red or white, but I prefer sweet)

Bring to boil then reduce heat to low

Then add 1/2 QT Light Cream, adding slowly as to not curdle - stir often until served

Add 1 pound Cleaned Crawfish Tails

Add Red Hot to taste........once potatoes are cooked it's ready! Double the recipe for larger crowds. I'm drooling just thinking about it! :)

[fitoverforty]

That sounds REALLY good. I am SO hungry right now!
Hey, it's your journal, you can put whatever the heck ya want in it!! I love sharing recipes and ideas!

As far as the quote thingy goes...what I have discovered is:
click on "post reply" first, when your reply box comes up scroll down below your reply box, there should be the previous posts. Hi light the part you want, then click on the "quote" button in the top corner of that post box. It should appear above in your reply box. That is what I have been doing. Try that and see if it works.