Lu's Workout Journal

[swanso5]

i can't believe she gave you the standard external rotations with a band, i can guarantee you that they will not it

[ldematto]

Hmmmm, I will address that with her as well as the list of questions at next visit.

[swanso5]

make sure you do, don't wait

[Bonnie]

rotation band exercize is not the same as yours, therapist mainly deals with people who train alot though, prob why the doc sent me to her, is yours a sports specific one ?

[ldematto]

I'll definitely be talking to PT - but some of the stuff you (Swanso) want me to ask her, I would think the doctor should have checked out?! Very confusing...

We are about to get hit with a big snow storm and of course generator is in place, but not hooked up We'll probably lose power...

Today Cardio

Elliptical 20 minutes, Fat Burn Program - not sure of the settings, but legs were hurting.....

Then got on the treadmill for a little fat burning as well - only made it 15 minutes (Had to go potty!)

Food wasn't bad, but I was hungry and felt like I ate all day

Cheerios with banana topped with strawberry protein powder with light soy milk

Yogurt (low sugar, low cab stuff) with 100 calorie pack almonds (trying to reduce the amount of almonds I eat by pre-sized bags)

Chicken, asparagus, quinoa <---ate this last night for dinner for the first time! I liked it! But it was plain - any suggestions to different recipes would be appreciated.

1/2 Protein Bar <--ate this INSTEAD of 100 sugar cookies(ate none) - I thought it was a good choice!

Made a Lulu's surprise for dinner, hot soup on snowy day with everything left in the frig, combined with other stuff. this is what was in it:

Hot Italian Sausage, cooked with garlic separately and combined with rest of the ingredients in a big pot. Onions, green and yellow pepper, mushrooms, diced potatos, 2 cans of organic crushed tomatoes, 2 cans light chicken broth, chick peas and cut green beans. Sprinkled crushed red pepper and a shot or two of red hot - it was yummy!!! This particular soup (more like a stew) normally includes broccoli, cabbage, zucchini and tortellini, but of course I made do with what I had.

I did have a small bowl of black raspberry sherbet tonight.

If I get snowed I'll see you as soon as we get back online - otherwise see you tomorrow!

[swanso5]

I'll definitely be talking to PT - but some of the stuff you (Swanso) want me to ask her, I would think the doctor should have checked out?! Very confusing...

99% of them won't check that list or probably know why they're checking them if they do

[ldematto]

99% of them won't check that list or probably know why they're checking them if they do

Why is that? And why do you know and they don't? Did you learn this in the PT training? I'm not being a wise guy....I just want to understand a little better - when I talk to the PT I'd rather not say "this guy online" tells me you are wrong - can you add some science or some specific references that I can speak to?

Thanks for all your help!

[swanso5]

they're recommendations from eric cressey

http://www.elitefts.com/documents/impingement.htm" onclick="window.open(this.href);return false;

http://ericcressey.com/newsletter131.html" onclick="window.open(this.href);return false;

the checklist is also from him but i don't know where i got it from so i can't link it

[ldematto]

Thank you Swanso!

[ldematto]

Today

Skipped yesterday so did weights today.

WU- Treadmill 10 minutes 3.4 mph no incline - Knees still bothering me Lynne- you are big into the treadmill, what do you do to ease the impact to your knees?
Low Hurdle Step Overs - over BB 30" off the ground
1) Front Steps 2 x 10
2) Side Steps 2 x 10
3) Back Steps 2 x 10

Standing Shoulder Press - 8 lb DB's - 2 x 20
Paired with Lat Pulldowns 70 lbs. 2 x 15

External Rotations - both mentioned in last workout post for rotator cuff - 2 x 15
Incline Bench Press 8 lbs. 2 x 20
Single Arm Rows - 35 lbs. 1 x 15, 1 x 10
Lunges 1 x 10 BW, 1 x 10 12 lb DB's

Hula Hoop 5 minutes, added hooping while on Bosu Ball...not easy! Tried hooping on Bosu Ball and squatting too!

Tomorrow Cardio - will use the Treadmill - have PT appointment at 1:30 PM - hopefully will be able to get some answers. I will be armed and ready with Cressey articles and list provided by Swanso. Thank you!

Last night made dinner for some friends, Cod two ways with Old Bay Seasoning, also with butter and lemon. Made Quinoa, added sauteed onions and mushrooms. Made Brussel Sprouts with a mustard sauce that is out of this world! Yum! Had Cheerios in the morning with protein powder sprinkled on it, snacked with almonds and greek yogurt - had a robust (healthy) salad at lunchtime - 1/2 Protein Bar as snack, then dinner. I snuck 4 sugar cookies in Can't wait until Christmas Eve when family can get these cookies out of house!

[Nokie173]

Last night made dinner for some friedns, Cod two ways with Old Bay Seasoning, alss with butter and lemon. Made Quinoa, added sauteed onions and mushrooms. Made Brussel Sprouts with a mustard sauce that is out of this world! Yum! Had Cheerios in the morning with protein powder sprinkled on it, snacked with almonds and greek yogurt - had a robust (healthy) salad at lunchtime - 1/2 Protein Bar as snack, then dinner. I snuck 4 sugar cookies in Can't wait until Christmas Eve when family can get these cookies out of house!

Man... I'm hungry now!!!!! (Is there a self invitation?)

Anyways... I totally understand about cookies and sweets... Work, family house, own house.. BLAH...
I'm dying trying to not having any....same time... dying for having some!!!!

[fitoverforty]

Knees still bothering me Lynne- you are big into the treadmill, what do you do to ease the impact to your knees?

What kind of shoes are you wearing, how much wear and tear do they have? Are they a cross trainer or a running shoe? Make sure your shoes have good support (I put an extra ortho insert -suggested by Podiatrist - in every pair of mine, for added impact absorption). I also replace running shoes every 300 to 500 miles - the sole and insides break down over time. You may think it takes a long time to get 300 to 500 miles, but if you kept up with your daily treadmill walks, HIIT, etc. you might be surprised. Also, try backing off of the incline on the treadmill for a while, that might be stressing your knee joints a bit. And until they feel better I would stick to the elliptical or stationary bike. A good running/fitness shoe store should have someone who can fit you with the proper shoe according to how you walk/run (over pronate, or under pronate). Some of the best ones have treadmills on site that allow them to watch how your foot strikes the surface, and determine which shoe is best for you. When i was visiting family in Virginia Beach last year I went to a store called "Running, Etc." they had all of that, and specialized in custom fitting the customer to the shoe Sweet!

Last night made dinner for some friends, Cod two ways with Old Bay Seasoning, also with butter and lemon. Made Quinoa, added sauteed onions and mushrooms.

mouth is watering! That sounds so good! There must have been a mix up...I didn't get dinner invite in the mail....
Have a wonderful Christmas and New year Lu! Don't worry too much about the sweets, I think we are all struggling with it, so lets just promise to get through the holidays, doing the best we can, and not beating ourselves up too much if we have a cookie or two, then start fresh after New Years with a renewed spirit and determination!

[swanso5]

WU- Treadmill 10 minutes 3.4 mph no incline - Knees still bothering me Lynne- you are big into the treadmill, what do you do to ease the impact to your knees?

if it's your knee then it's not a footwear issue it's ankle mobility, hip mobility and glute strength issue issue (or a lack thereof)

most chicks shouldn't evn run because of those things but of course you all want to

[ldematto]

most chicks shouldn't evn run because of those things but of course you all want to

I mostly do a fast walk on the treadmill - but do intervals for 30 secs....which I believe you were in favor of...no?

ankle mobility, hip mobility and glute strength

Lots of mobility improvement, not decline in recent weeks - and glutes are just fine

Seriously - why is it a problem for the female population? Why "of course"we all want to - seems you might not think of women in the kindest terms when you say things like that... like you just think of us all as "silly chicks"? Say it ain't so Swanso....

[swanso5]

1 - intervals great, intervals that hurt you, not great

2 - if it's not mobility/glutes (which i still think it still is) then it's weak muscles that can't carry the stress so the joints carry it all