Lu's Workout Journal

[ldematto]

Today

HIIT - Did the 20 minute 8 interval "Sprint 8" program on Treadmill - level 9, which has a max speed of 6.3 mph, incline 5 - all intervals are still only 30 secs (enuff for me 4 now!) recovery 1 1/2 minutes.....its a good workout for me, especially when I'm pushed for time. Today I need to wash all windows in the sun room - I'll have to post some Christmas pics later, I love this season!

Food today

I started out with Cheerios with FF milk and a scoop of Protein.
I'm about to have some celery and PB - then a nice hearty salad for lunch
LF Cheese and almonds for a snack
Dinner will probably be chicken or fish (Same everyday almost!) with spinach and rice, or some kind of squash.

Evening snack just might be sherbet with chocolate sprinkles - girls got to have some sweets in her life! Course maybe I'll have 1/2 of one of those yummy protein bars instead

Enjoy your day/night/morning, wherever you are

[ldematto]

I started out with Cheerios with FF milk and a scoop of Protein.
I'm about to have some celery and PB - then a nice hearty salad for lunch
LF Cheese and almonds for a snack
Dinner will probably be chicken or fish (Same everyday almost!) with spinach and rice, or some kind of squash.

Varied a little - after the celery with PB had 1/2 of home made protein bar - yum!

Dinner was "mini" chicken and apple sausage (normally used as an appetizer) with a small baked potato with fat free southwest ranch veggie dip, and fave 1 cup of cooked spinach. Also had 3.9 oz of Mott's Cranberry Raspberry Plus Fiber apple sauce.

With salad at lunch I dipped into the dressing - it really makes you use much, much less.

[fitoverforty]

Okay...that's it...I am going right now to make some of those famous Brentyboy Protein Bars!

fat free southwest ranch veggie dip

I'm drooling right now.....it was hard to give up ranch dip (I didn't use the FF kind ). But I really like that home made dressing that Cassie posted. You gotta try that Lu, I know you would love it. If you need to recipe, I can find it in journal and post it for you here. It's awesome. I'm eating more salads now that I have found a healthy dressing that I actually like.

With salad at lunch I dipped into the dressing - it really makes you use much, much less.

Yes, that is true...probably eat only half as much or less.

Evening snack just might be sherbet with chocolate sprinkles - girls got to have some sweets in her life!

ur killin' me here girl!!!! oh...I would love some chocolate sprinkles.....what time should I come over? hahaha! Enjoy it Lu, you are doing great!

[ldematto]

It's Sunday - only day off this week - rested...yeah right! I had both grandchildren over this morning and we made cookies for Santa. I bought a package for each, including a cute metal mailbox, with Santa's Cookies written on it and a flag to raise when filled In each was enough cookie mix to make 8 cookies after adding an egg and butter. I picked up some frosting and sprinkles and they had a ball! Picture 5 & 6 year old boys making balls of dough, then rolling it out to then use the tree cookie cutter - it was a sight!!! Of course they each had to eat 2 cookies right off the bat!

Tonight was suppose to be a light parade in Niantic - a VERY good show that we go to every year. You should see he fabulous floats, a real community effort with lots of enthusiasm and competition!! Unfortunately it poured and was postponed but a get together at son and daughter in laws still took place - ate too much The show will take place tomorrow when we expect clear dry skies:)

I'm exhausted - it's amazing how tired two very active little boys can make you, but I love every minute!

[ldematto]

Oh Lynne - I was thinking about you when I tried the Fat Free Southwest Ranch Dip - it was good! BUT I'm thinking the sherbet with chocolate sprinkles is a definite no, no - I was reading Tosca Reno Eat Clean Diet book and I need to deal with "cheating" ways or I'll not remove the weight I'm still carrying - so, I'm going to work real hard on eating clean without the occasional (too often) mishaps! Even PB - I'm using Natural PB on celery, but I'm probably putting too much PB on the celery stalks - I guess if I think I am, I probably am It does say once a week is ok - but I'm not talking about taking in a hot fudge sundae!<--that's what I would like!!

So - once again I need to adjust....I need to exercise more discipline at these parties and holiday get togethers. It's funny I was never really a dessert eater before, but now it seems it's hard to resist I should pick up some dark chocolate, that should help.

Today

5 minutes on the Treadmill to warm up, then the front, side and back steps 3 x 10, Bosu Ball Squats 3 x 10
Focused on lower today, but limited WO
Squats - 2 x 10 with 15 lb DB's
RDL - 2 x 10 with 15 lb DB's
Side Lunges - 2 x 10 with 15 lb DB's
Back Lunges 2 x 10 with 15 lb DB's

Calf raises with BW and 15 lb DB's, single leg and double.
Step ups - 3 x 15 (stair climbing up and down)

So far, had some WW cereal before WO, then protein Shake
Just finshed omelet made with Egg Beaters and Eggs Whites, with yellow peppers, shallots an mushrooms.

Will have hearty salad in a few hours, then before going to the postponed light parade will eat again (chicken and spinach) to make sure I'm not tempted to buy crap at any of the vendor trucks.

Have a great day everyone!

[ldematto]

Agree - I think the little things we do surely add up - I'm going to try to keep a diary of everything I eat for awhile and see what happens. However I haven't counted calories in a very long time, I find it really hard to work it all out! Do you have a system that works best for you where you identify how many calories you are eating?

[ldematto]

Apparently e-mail address is considered profanity (I can assure you it's NOT! anything like profanity) so I couldn't send it.

Boss Man - what's up with that? I know sending PM's has been a challenge of late. Any updates?

Thanks

[ldematto]

Today - going to the PT today at 1 PM. Since I resumed upper body weight training even with much lower weights I've experienced much discomfort in right arm particularly so it will be good to "maybe" find out whats going and get a plan to it.

Cardio today - will ratchet that back a bit too because knees are bothering me a little - must be the incline (up to 5) on the Sprint 8 program, or the # of intervals (5) I've been doing. Today I think I'll do 3 or 4 intervals keeping the incline to a max of 3 - then the 5 minute slow down, and finishing with 20 minutes at a good pace. Of course it may be that I only took Sunday off last week (I think!)

Have a good day!

[fitoverforty]

Do you have an elliptical or a stationary bike in your home gym? Maybe you could switch out one or two days with one of those instead of all treadmill to give your knees a break.

Here is that salad dressing recipe Cassie posted that is so good (It has helped me enjoy salads so much more...I don't even miss ranch dressing!)
1 cup Extra Virgin Olive Oil
1 cup grated Fresh Parmesan Cheese
2 tablespoons White Wine Vinegar
1/2 cup low-fat Plain Yogurt
1 teaspoon Dried Herbs such as Oregano, Basil, Thyme or a blend
1 tablespoon. Dijon Mustard
Salt and Fresh Ground Pepper, to taste

(when i make this, I half everything and it is still enough for me to have about 3 or 4 salads.) Enjoy!!

[ldematto]

Do you have an elliptical or a stationary bike in your home gym? Maybe you could switch out one or two days with one of those instead of all treadmill to give your knees a break.

You are right - I have both, so I could switch it out from the treadmill, but I really like the treadmill Thanks for the reprint of the recipe!

Had Physical Therapy appointment today. Good News!! She said we can "" it! I can go back to normal (almost ) workout, but change structure to more reps, less weights for upper with two days per week focusing on certain rotator cuff exercises.....I can still do shoulder presses, lowering weights to at least 8 lbs (she says!) making sure the DB's are forward just enough to be visible to me - shoulders back and abs contracted. I need to use bands for two other exercises, as well as using the Swiss Ball (small one) - laying on it and switching weight on arms in what is something like the top of a push up position, arms straight. As far as Lats, she says they are strong, not to overdo working them. Rows are fine, bench presses are good, incline presses even better. I feel like I've been released from prison!! yeah!! Bend over flyes? Not sure that's what they are called, but using only 5 lbs max!! Wow! Anyway, I'll get better info and report in again, but that the jist of what happened today, definitely rotator cuff. Swanso, I didn't get a chance to ask all those questions...range of motion was 157, vs 170 on the left side, 180 being normal. She was very thorough (I thought) and very easy to talk to - I will see her at least 4-5 more times.

[swanso5]

i think she is addressing the symtom (rotator cuff), not the problem (the list)

you need to ask her how and why the rotator cuff is weak, torn or whatever

if she can't answer that (give her the list) then you may have temporary relief it'll come back

think about in wt loss terms - you exercise and eat well for a mth you lose wt...if you exercise but eat bad, you gain wt...you' solved the problem (eating) which in turn solved the symptom (fat gain)...if you don't inmprove your eating the problem is still there

[ldematto]

I'll have a better opportunity to talk with her next visit, but guess and she alluded to the problem being as a result of using overhead motion from a poor posture starting position ( words) - for example, slumped shoulders instead of holding shoulders back (like the top of a dead lift) then raising/using arms etc, the cuff rubs wrong and creates the impingment <--how do you spell that? If this was not caused by tennis issue years ago, it's probably carrying lap top/briefcase and purse over the years - always heavier than it should be (on the right side!) and I probably wasn't using the best posture. Anyway, she emphasized holding shoulders back and keeping abs contracted before all exercises - how important that was. Being slight in the breast area, I probably more than others never pushed chest out while I walked or stood due to embarrassment - funny how that has turned around! I'm sooooo happy that they are small today, and proudly walk tall. If we only knew what we know now when we were young

[Bonnie]

Yeah mine also stems from a bag on right shoulder for years, though ironically it is gym bag, well purse to, bags should come with warnings : (

[fitoverforty]

carrying lap top/briefcase and purse over the years - always heavier than it should be (on the right side!)

I carry mine on right side too....but almost every other woman I see carries hers on her left shoulder. If I put mine on left side, it feels really weird Glad to see there are more "righties" out there! And isn't it a pain how before you bend over or reach down, you have to sling your bag over onto your back, or else it will come swinging down and knock over what ever it was you were trying to pick up, or slide off your shoulder - falling on the ground landing upside down so all your stuff gets spilled out everywhere!

[ldematto]

It's no wonder we have issues with our shoulders!

Anyway, thanks for not pointing out that I haven't been posting a workout for the past 3 days! I've been a slug for sure - and I can't say I couldn't "get" to the gym! But body told me *no more!* - especially legs(Tiger's Balm prominent smell in da house these days) - plus I had a million things to do for the holidays. I'm back on track today

WU - 5 minutes on the Elliptical (giving the treadmill a rest for knees) Glute Program, forward and reverse, reverse is sooo hard! I prefer the treadmill - maybe the elliptical is what I need to get out of this slump!

Bosu Squat - 2 x 10
Shoulder Press 8 lbs 3 x 15
Lat Pull Down - 70 lbs 3 x 12
Rotator Cuff Exercises with Band attached to door - 1) Elbow at side, in neutral position -pulling band out - 3 x 15
2) Band higher on the door - elbow up and out to the side (Imagine doing the chicken!) pulling band up and back 3 x 15 (I need to get the names of these exercises)
Incline Bench Press 5 lb DB's (ack!! Crazy low weights, but that's what the PT said to do! 3 x 20
Dead Lift - 45 lbs (Bar only) 3 x 15
Walking Lunge 15 lb DB's - 1 x 10
Side Lunges 15 lb DB's 1 x 10 each side (keeping both toes straight ahead, really feel it!)


That's it today!

Have a great day!