New updated workout, out with old in with new..

[Boss Man]

You mean you can now open the fridge with your hands instead of a crowbar

[Bonnie]

In house dang fridge has a revolving door ~ Probably the hardest working appliance on the block

Yesterdays Workout

Chin ups
2 x 10/7
with
Step ups
1 x 8 x 75/80/80

Pull ups
3 x 5
with
Dead lifts
3 x 5 x 115 ( adjusted for 30 % bent legs & precise form )

DB Pullovers ( was allowing the weight to drop to far behind, bending the arms, have corrected that )
3 x 8 x 30

T Bar row regular prone grip
3 x 8 x 55

Lying DBL leg raise with ab curl

Plank
2 x i min
2 x 30 seconds

I noticed in the beginning of summer, the beginnings of that hernia popping back out..NOW I will need hit the medical supply shop for those shorts with the hernia support in them, I am not having it repaired again, it is six weeks out of the gym & clearly no guarantee it will stay fixed, it is a groin( femoral ) hernia not the higher up one.Two days into reintroducing complex carbohydrates I feel FAT, i think it stems from feeling full & being terrified I'm undoing ALL the hard work I've just done, so I'll be checking carbs thread, think cassie put an example of high/low carb day splits in there, no doubt a person NEEDS them for energy, the housework proved that theory, but when & how much & what type is the key.I have been bummed out since I found out peppers are fruit, because I LOVE peppers, not sure if they are as harmful as sweeter fruits, how they are absorbed, what exactly are the benefits & for the love of god if cucumbers, peppers are fruits what is the vegetable choices in the world ? The courses I'm taking have no nutrition based knowledge, absolutely no help, besides the obvious don't eat junk.Today is off day from the gym, hope everyone is well

[Bonnie]

Oh thank goodness I can keep peppers etc , thanks les

[fit-fanatic-2025]

I did a lot of reading in your journal today Bonnie! I'm working but have time between calls. Its really motivating and inspring to see your dedication and progress. Just thought I would let you know.

[fitoverforty]

Think of it this way, you've lost 30+ lbs. & redefined your body, all the while eating peppers and cucumbers. I think it is safe to leave them in.
And I think you are right, the complex carbs made you feel fuller, so in your head you're thinking "fat", but clearly you know that is not the case - you look fantastic, feel fantastic, and are now at a place where you can add some of these things back in to your diet and you will balance it all out and be fine.
I so glad when you are a trainer that you will also be able to help women learn how NOT to be afraid to eat, but just eat the right things, at the right times, in the right amounts combined with the correct type of exercises.
You are miles ahead of the other trainers-to-be in your class, because of your knowledge about food, and how it ties into exercise.

[Bonnie]

Thank you guys..Yes lynne that dratted mentality from teenage years of having to be thin to be accepted will always haunt me & the only way to triumph over it is to think of the very things you mentioned.It is really sad that women in particular need live their lives always concerned about not measuring up to societies expectations of perfection..examples, airbrushed pictures in magazines or perfect bone structured women with dangerously low body fat percentages, usually from unhealthy diets.Healthy with a good body fat percentage is perfection to me.Yesterday I went to wear a bikini top & jeans to the store, I have the six pack & the low body fat..however since I'm 46 I also have the loose skin & each step I took, showed that skin moving below the button..there were a cpl of immediate options, higher waisted pants, tank top over top, I chose the tank top & was momentarily pissed off that I bust everyday so I can hide six pack ?..Reality is though, in order to correct that skin, it needs to be removed.I did what was necessary to achieve balance in mind at the time & felt no less womanly by wearing a shirt, though it was kinda sheer so basically it only hid the loose skin I have checked " carbs " thread & cassie did indeed leave a terrific low, medium, high carb day example awhile ago, so have somewhat of a plan to follow, keep at it girls & we will all help each other make a new world for women to finally feel comfortable in..umm we will help you men to..not wanting to sound sexist..

[Noosk]

Hi Bonnie
Here's an interesting article from Tom Venuto on the loose skin thing http://www.burnthefat.com/loose_skin.html" onclick="window.open(this.href);return false;
hth!
Noosk
ps - you are AMAZING!!!

[Bonnie]

Thanks noosk Admittedly I am not sure what body fat is & since I have the loose skin, as it mentions, calipers might not be the best choice for measuring, so I will need to find a way to know..it says low to mid teens for taut skin, guess is I'm still in high teens possibly even 20 %, though I hope I'm lower by now.

[Boss Man]

Don't worry about Peppers, Cucumbers, Tomatos and Aubergines, (Eggplants), being Fruit.

Their relevance reagarding Bloodsugar impact for example, in relation to some other Fruits is not a problem.

Tomatos are very low GI anyway, just about registering at a 10 baseline. GI indexes tend not to go lower than 10. All those Fruits with the possible exception of Aubergine, are less Carb loaded than things like Bananas, Apples, normal sized Plum portion, Dried Fruits etc.

Peppers are fine, particularly Capsicum, as it's an Iron booster same as Vitamin C is.

[Bonnie]

Thats awesome news all around, because I'm so used to eating the red ones in particular, yellow & orange are okay but usually more expensive, I found the yellow ones taste like black peppercorns, oddly enough. Not sure what a capsicum is ? This morning I managed to eat vegetables, celery, peppers, mushrooms, cooked in a little olive oil, with smoked turkey & an egg, one piece of twelve grain bread..this year so far not been able to eat vegetables in AM hours, the transformation is complete now

[Bonnie]

Todays workout

HIIT resistance level 9
6 intervals 30 sec/90 sec
5 mins slow
20 mins SS

[EdgarHF]

Those level 9s still impress me.

[Bonnie]

Next week is level 10 I must say with those carbs on board, I achieved speeds in the those sprints I haven't seen in months ! Weehaw..

[fitoverforty]

You go Bonnie!! Carbs can be your friend when you know how to use them properly.

This morning I managed to eat vegetables, celery, peppers, mushrooms, cooked in a little olive oil, with smoked turkey & an egg, one piece of twelve grain bread

That actually sounds pretty good for breakfast - except for the celery - ew.

[Boss Man]

Twelve grain bread eh. Twelve types in one bread. Those people are just showing off and it's not big and it's not clever