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

[fitoverforty]

Well I PASSED with a 92 % average score !

Congrats!!
Can't wait to see the pictures!

[Bonnie]

Thanks, yeah me too, she only showed me the one of back during the pull up, because she thought muscles were beautiful & I said I hate all pictures of myself. Never grow tired of hearing muscle is beautiful.I was kinda shocked to find out she has the mindset I USED to have about carbohydrates, she likes quinoa but thinks wheat is evil. pure simple carb she said immediately stored as fat.Sited the glycemic index as proof, however quinoa is at 35 & cracked wheat, with husk, germ etc intact, is between 30 & 48, depending on the intactness of the grain.Reminds me of myself a few months back Speaking of quinoa, having it for dinner tonight

[Boss Man]

Well not to sound crotchety here as I'm not, but Glycemic index is nothing though without Glycemic Load. Parsnips rate at about 90, but that won't give you a 90% Bloodsugar increase unless you ate a specific amount and the same goes for any Carb sources and Glycemic index was based on a 50g gram dose of pure Carb, Glucose, plus impact of Carbs is often not accounted for in relation to whether the source undergoes a cooking process thereby reducing to some extent the amount of Carbs within the portion.

Also simple Carb can store as fat, but some wil be burned, that's a given.

If she was referring to Wheat as simple carb, (which I doubt), then it's very fiberous and Fibre is Complex, as is Cellulose and Hemi-cellulose, though that doesn't mean it cannot have any simple Carb in it..

Wheat is a good source of Cholesterol lowerting Beta-glucan, as is Oats, Barley and Rye, but some people are intolerant to it and some may find a slight bloating occurance, but if the product is consumed with a decent amount of Milk, or Nut or Soy based Milks, it could help to reduce Glycemic Load anyway, even with an increase in Carbs from the Milk, if the combined GI was lowered, which would be relative to the percetange of total Carbs both make up, as I posted here some time back relating to working out combined GI's.

Also I'm not entirely sure how using a Glycemic index proves anything about Wheat or how it should be viewed as a good or bad substance. That confuses me.

[Bonnie]

Don't know its all she said.When I mentioned glycemic load vs the individual index rating she said well...then changed the topic.She seemed pro fruit, vegetables, fats & anti complex carbohydrate.Yes she did say wheat was a simple carbohydrate, I almost fell off ball with shock.She was surprised I knew so much about nutrition.However she is a very cool person, so maybe mentioning this is disrespectful.

Today I found Whole foods market ! I saw Les & allison mention it so I googled it, there are 4 in this city.Sooooo I went grain hunting, came out with well basically spelt & kamut are relatives of wheat, though less tampered with breeding wise as is commercial wheat.They are also higher in protein & I'm sure have their own individual benefits nutrition wise that I'm leaving out.

So I came out of that store with kamut flakes ( no whole berries ) spelt berries, red winter wheat, white wheat, millet, bulgur, steel cut oats & farmed wild rice.They did have hulled buckwheat not sure I'm brave enough to try that again, maybe it tastes better than the regular one.They also had the non pearlized barley so it might be next on adventure.

They had bins of beans, though I'm not sure how easy they would be to incorporate for a single persons eating.I notice some people use grains in soups, stir frys etc.If I make something such as that I'll either be freezing single portion sizes or eating it for a week.I'd like to try different beans not sure what to do with them.The grains I eat plain, like rice, maybe is why the strong ones are offensive tasting.

Did a visit to the doctors today, he says there is no infection left, just a lot of inflammation in sinus's so increased the prescription nasal spray dosage, that I use daily.Lungs are clear so Cardio day tomorrow & saturday, weights Friday.

http://www.vegfamily.com/vegan-cooking/ ... grains.htm" onclick="window.open(this.href);return false;

[ldematto]

Look like everyone was sick this past week, me included - cough, running nose, sneezing and sore throat BUT I had no loss of appetite, all i wanted to do was eat, and comfort food it was

I loved your comment about pricking me and syrup would come out - I laughed out loud! Clearly I totally understood :)

I'm hoping for a fresh start in the new year. I'm not one to make a New Year's Resolution, but the timing is right to start again. First get rid of this nasty cold ( son has strep throat, I haven't been tested, I hope I don't have it!) then eat clean and exercise regularly...that's plan - I'll see you all out there -:) Hope you feel better soon!

[Boss Man]

Changing the topic when you mention Glycemic Load versus Glycemic Index, looks like someone that doesn't believe in GI, or doesn't understand it. Possibly if they don't understand it, it's a product of an older education, that they have never done much to update of their own volition.

A good qualification in such things can still become not so good, if years later some of the information is disproven, or outmoded by superior understanding. Who knows how many qualified people 20 years ago, still espouse stuff they think is viable, factual information, as opposed to those that made attempts to build on their understanding instead?

I'm still not sold on the Wheat being a simple Carb thing; not when it's go Fibre in it.

[EdgarHF]

Today I found Whole foods market ! I saw Les & allison mention it so I googled it, there are 4 in this city.

There is a Whole Foods literally in walking distance down the street from the new place I am moving into so I may be getting into the act too

[Bonnie]

Todays workout

HIIT elliptical resistance level 7

20 mins...30 sec / 90 sec
10 minutes treadmill @ 5 mph



Ahh thats what I needed to knock me back into the gym mood.Then I went to work for 3 hours in a brisk - 1 sunny day I put the pictures of evaluator & myself up, she didn't send one of the back of the pull up.Suppose its an ok picture considering I'm mid pull up, thought face would look a lot more contorted with effort.I asked her to send me the other picture if she still has it.I had to resize 2 of them to fit the specifications on here.

So I'm not having much luck with most of these grains, the cracked wheat is a go, the steel cut oats are good, found future breakfast choice.However the actual whole grain, like spelt, red wheat etc, turn out to chewy & hard, they are never cooked like rice.Anyone know the secret to cooking these things properly ? I soak the steel cut oats overnight & they taste better than oat groats.In the same manner cracked wheat tastes better than whole kernels.I have both cracked wheat & bulgur wheat.I found the cracked wheat in an east indian store, apparently it is used in the north of that country for cooking.It is different in both color & texture from bulgur.

So I forgot about New Years day, suppose cardio will be sunday eh.

Yes whole foods is great, there is an organic store on the street I clean, a few of their grains are actually cheaper, most are not though.

[Bonnie]

Oh & boss, she is a personal trainer, not a nutritionist.So typically we would not have any credentials or formal education on nutrition.I only know so much because of you, Les, a very keen interest & a lot of reading

[fitoverforty]

Suppose its an ok picture considering I'm mid pull up, thought face would look a lot more contorted with effort

I like the pictures Bonnie. You look great! The reason your face is not more contorted is because you are BAD A$$!!! Your arms look incredible, and the rest of you looks slim and strong. I like the picture of you on the stationary bike - your back muscles look very defined....couldn't help getting distracted by the beautiful scenery outside...especially the "Chocolate" Store talk about temptation!!...lol!

[Bonnie]

Yeah its called " Death by Chocolate " & the gym itself is over top of a Tim Hortons

[Bonnie]

Todays Workout
Chin ups
1 x 9/8/5
with
Split squats
2 x 10 x 80...x 8 x 85

Incline DB chest press
2 x 10 x 25.. 9 x 25

Seated row
1 x 7 x 70..2 x 8 x 70

Shoulder press on FS of bosu
3 x 10 x 17.5

Hanging knee raises
3 x 8

Woodchoppers high to low on FS of bosu
3 x 10 x 9/10

Planks
2 x 1 minute

So I've notice a huge loss of muscle definition from October to now.I once thought it would be more female to be " toned " vs defined but hell who am I kidding I like being ripped & powerful.So this experiment in endurance is over, it to me is for connective tissue building & for endurance athletes or someone who wants low definition.So it appears that doing sets of 2 with reps of 12 did NOT increase chin ups.I will take the route now of adding weight & seeing how that works.I do however want to add some plyometrics, such as clean & jerks etc, either into regular workout or take one day per week for them, not sure yet.I feel squishy still & can't wait to regain former muscle Waiting on the mail to get results from the written exam.Happy New Year everyone ! Best is yet to come.

[Bonnie]

Yes back pictures came I bought 2 new sports bra's yesterday, pumped to get back in that gym tomorrow ! Have a good day everyone .

[fitoverforty]

So I've notice a huge loss of muscle definition from October to now.I once thought it would be more female to be " toned " vs defined but hell who am I kidding I like being ripped & powerful.

You look very ripped and powerful Bonnie. Nice. Not an ounce of "squishy" on you.

[Bonnie]

Thanks, yeah think it was more mental about how many sets & reps I was doing, that made me feel less strong ? Back to hypertrophy / strength workouts monday..YAY ! Not sure I can ever truly try absolute strength training without a workout partner to spot me.So for now I'm going back to the zone I love best Might still try some different lifting techniques though, keep it interesting