Movers & Shakers - March 2011

[Shadow]

Okay, gang, spring will soon be here :cool:.

Are you going to be in good enough shape to get out there and enjoy it :suspicious:? Or are you going to have to sit on the sidelines watching everyone else have fun because you're not prepared :peeved:??????

Let's get to moving, gang :evil:! Your body won't get fit all by itself :exclamation: :exclamation: :exclamation:

[gitfiddle]

Made it to the gym this morning. I added a little extra weight and a couple more reps because I had some good music on my mp3 player and I felt good. Does that mean it's psychological? :confused:

[Shadow]

Made it to the gym this morning. I added a little extra weight and a couple more reps because I had some good music on my mp3 player and I felt good. Does that mean it's psychological? :confused:
Didn't Yogi say 50% of the game was 90% mental ;)? The mind is a powerful thing - but if it convinced the body to do more and the body willingly did it, then I'd say they were just working in tandem like they're supposed to do :thumbsup:. If only all days were that good, huh :razz:?

[Mitra]

My flu has now progressed to the stage where I feel mostly OK-ish until I try to do anything. Then my head spins and I feel exhausted after a few minutes pootling. It's very irritating. Anyway I've cleared my diary for the next few days to see if some serious rest will sort it out…

[Needlewoman]

Upper body work out done :)

Oh boy, am I going to be sore or what :eek:

[Karole]

Janet I sure hope you get your strength back soon. That flu can knock you for a loop. Takes time to get over it and you are doing the right thing in getting the rest you need. We'll be here waiting for you.

I must say I haven't reported in for a while ... sorry, but I have done some work outs--elliptical and walking outdoors, plus yesterday we rode for 4 hours as it was very nice weather. I thoroughly groomed 3 horses too and that was a workout in itself---gosh they were muddy.

[gitfiddle]

My flu has now progressed to the stage where I feel mostly OK-ish until I try to do anything.I think that is the point where people try to do too much and have a relapse. I think your rest plan is a good one! Hope you feel better soon. :)

[Ammy]

Another great workout last night. My legs were worked so hard that before I could stand I had to "shake em out". They were wobbly.
In a GOOD way!
No pain today...weird? Maybe it'll be like pilates, and it takes 24hrs to really "feel" it!

[Shadow]

My flu has now progressed to the stage where I feel mostly OK-ish until I try to do anything. Then my head spins and I feel exhausted after a few minutes pootling. It's very irritating. Anyway I've cleared my diary for the next few days to see if some serious rest will sort it out…

My oh my - it must be the pootling that's getting to you :lol: :p! JK :D!

I think some serious rest is exactly what you need :nod:! I know it's hard to see it now ;), but you really won't feel this way forever :). Just give yourself time - I promise I won't ride herd on you until you are feeling better :razz:.

[Shadow]

Upper body work out done :)
Well done, NW :thumbsup:!


Oh boy, am I going to be sore or what :eek:
Oh yeah :nod: :p!

[Shadow]

I must say I haven't reported in for a while ...
So we've noticed :rolleyes:!

...sorry, but I have done some work outs--elliptical and walking outdoors, plus yesterday we rode for 4 hours as it was very nice weather. I thoroughly groomed 3 horses too and that was a workout in itself---gosh they were muddy.
Glad to hear you weren't slacking off :thumbsup:! I think after all that, some upper body resistance is called for, don't you :razz:?

[Shadow]

Another great workout last night. My legs were worked so hard that before I could stand I had to "shake em out". They were wobbly.
In a GOOD way!
Wow - that's fantastic, Amy! My oh my - what has gotten into you lately, girl ;)? I am just so impressed with you :D!

No pain today...weird? Maybe it'll be like pilates, and it takes 24hrs to really "feel" it!
I would say you'll likely feel it soon :nod:. Those legs are still too much in shock yet to act up :p!

[Kristain]

Shoveled snow yesterday for the funeral. It was definitely a workout, but at least it wasn't too cold or snowing. I am having a hard time this week keeping myself from emotional eating. :( Everything just looks good in my eyes right now and I am trying to stay strong.

[Mitra]

Janet I sure hope you get your strength back soon. That flu can knock you for a loop. Takes time to get over it and you are doing the right thing in getting the rest you need. We'll be here waiting for you.

:paranoid: Erm, thank you for the good wishes. I'm not sure about the waiting :eek:.


I think that is the point where people try to do too much and have a relapse. I think your rest plan is a good one! Hope you feel better soon. I think I already tried the doing too much and having a relapse plan! I hope this one will work better.


My oh my - it must be the pootling that's getting to you.

I think some serious rest is exactly what you need :nod:! I know it's hard to see it now ;), but you really won't feel this way forever :). Just give yourself time - I promise I won't ride herd on you until you are feeling better :razz:.

My husband keeps telling me it won't last forever too. It always worries me when you two agree.

[Shadow]

Shoveled snow yesterday for the funeral. It was definitely a workout, but at least it wasn't too cold or snowing. I am having a hard time this week keeping myself from emotional eating. :( Everything just looks good in my eyes right now and I am trying to stay strong.
Just do the best you can do, Kristain :). This is a tough time and while it's true your eating is the one thing you can control - as opposed to what life throws your way - you are still human. So while I won't say "go for it" I will say that if you slip a bit, treat yourself with kindness. Anger and frustration at a momentary lapse won't make you feel any better.

[Shadow]

My husband keeps telling me it won't last forever too. It always worries me when you two agree.
That is a scary thought :lol: ;) :lol:! But surely if both of us are saying it, it must be true, right :p :razz:?

[Karole]

Today was a winner -- I did 15 min. elliptical and those were doing intervals of high speed and medium speed. It seemed to make the time go faster too.:):)

Dh and I walked tonight for 35 min. , briskly, I might add.

Then I grabbed my 8 # weights and did upper body . :eek:

I'm so darn good ;);)(when I am good that is!):D

[jilly27]

DS and I are back on schedule, we worked out last Wed, Fri, Sun and tonight. I do miss my boxing though, I'll have to get some other boxing class set up soon. (we did use the big bag a bit tonight, I just really wanted to hit something)

Apparently she isn't available on Fri this week, so I'll go on my own.

Jilly

[Mitra]

That is a scary thought :lol: ;) :lol:! But surely if both of us are saying it, it must be true, right :p :razz:?

In this case, I certainly hope so!

[Claudette]

Hi, y'all,

Well, on Tuesday of this week at work I injured myself and developed lumbar/thoracic strain + as I pushed a 400lb patient in a w/c "stat" to the ER on an emergent basis, chest pain, sob, etc.

So, no exercise for me for at least a week. WC doc at work has me on light restrictions, no lifting, pushing, pulling, twisting, bending at all; no lifting more than 20lbs.

Shadow, will keep you posted.

[Shadow]

Today was a winner -- I did 15 min. elliptical and those were doing intervals of high speed and medium speed. It seemed to make the time go faster too.:)

Dh and I walked tonight for 35 min. , briskly, I might add.

Then I grabbed my 8 # weights and did upper body . :eek:

I'm so darn good ;);)(when I am good that is!):D
Yes, indeed, Kricket - when you're good you're oh so good :thumbsup:. When you're not.... well, you can figure the rest out, I'm sure :lol:! Well done :D!

[Shadow]

DS and I are back on schedule, we worked out last Wed, Fri, Sun and tonight. I do miss my boxing though, I'll have to get some other boxing class set up soon. (we did use the big bag a bit tonight, I just really wanted to hit something)

Apparently she isn't available on Fri this week, so I'll go on my own.

Jilly
Hi, Jilly! Hopefully the return to the gym means things are slowing down for you :)!

[Shadow]

Hi, y'all,

Well, on Tuesday of this week at work I injured myself and developed lumbar/thoracic strain + as I pushed a 400lb patient in a w/c "stat" to the ER on an emergent basis, chest pain, sob, etc.

So, no exercise for me for at least a week. WC doc at work has me on light restrictions, no lifting, pushing, pulling, twisting, bending at all; no lifting more than 20lbs.

Shadow, will keep you posted.
Ouch, Claudette :eek: :(!!!!!! I think the restrictions are a very wise idea :nod:. Take care of yourself and get well! I know we'll see you back as soon as you're allowed to get back to it :thumbsup:!

[Ammy]

I would say you'll likely feel it soon :nod:. Those legs are still too much in shock yet to act up :p!

I went to the gym again last night...it was cardio night.
30min on the eliptical. Man, that machine is BRUTAL. I usually hit exhausted with 18min left, but I soldier through!

Tonight is my night off from the gym.

Friday I do my big workout. That one takes about 1.5hrs. Lots of stretching, pilates moves, yoga moves, kettleball throwing (which I LOVE and feel it affects my entire body), a touch of fat burning, and then some machines for the legs. The locker room is down a flight of stairs, so when I'm done working out and I'm shaky and can't stop sweating...I then have one more flight of stairs! (but I really am loving it).

[Needlewoman]

Having survived my first resistance for a long time, I've been bus wrangling today for the first time since, probably, November. I walked a fair bit, because I wasn't sure quite where I was going and I got off the bus a bit earlier than I could have done. Still my legs do need to move a bit as they are out of practice :o

[gitfiddle]

Today would have been gym day, but since I've had a sinus headache for at least three weeks, I've got an appt with the chiro. I think it's got to do with my neck. The weather as changed several times, but the head hasn't! :p I'll shoot for tomorrow.

[Mitra]

I was feeling a little bit better today, so I went out for lunch. Well, I need to build up gradually, don't I?

[gitfiddle]

I was feeling a little bit better today, so I went out for lunch. Well, I need to build up gradually, don't I?Of course! And what better way to start? ;)

[Karole]

I was feeling a little bit better today, so I went out for lunch. Well, I need to build up gradually, don't I?

Yes, and I will tell the Shadow that lifting a fork and spoon to your lips is your version of an "upper body" work out (for right now anyway! ;) :D;)

Glad you are feeling well enough to get out and about, that should help perk you up a bit. Take care !

Shadow, I rode my horse 4 hours today and got my " upper body work" in by grooming three horses before the ride. Thats a lot of arm work believe me.

[Shadow]

I went to the gym again last night...it was cardio night.
30min on the eliptical. Man, that machine is BRUTAL. I usually hit exhausted with 18min left, but I soldier through!
Great job, Amy :D!


Tonight is my night off from the gym.
You've earned it :)!


Friday I do my big workout. That one takes about 1.5hrs. Lots of stretching, pilates moves, yoga moves, kettleball throwing (which I LOVE and feel it affects my entire body), a touch of fat burning, and then some machines for the legs. The locker room is down a flight of stairs, so when I'm done working out and I'm shaky and can't stop sweating...I then have one more flight of stairs! (but I really am loving it).
Sounds like a great line-up for tomorrow :thumbsup:! Just be careful on those steps ;)!

[Shadow]

Having survived my first resistance for a long time, I've been bus wrangling today for the first time since, probably, November. I walked a fair bit, because I wasn't sure quite where I was going and I got off the bus a bit earlier than I could have done. Still my legs do need to move a bit as they are out of practice :o
Glad you survived the resistance, NW :D! I think wrangling that bus along with the extra walking was a good workout for today, too :nod:!

[Shadow]

Today would have been gym day, but since I've had a sinus headache for at least three weeks, I've got an appt with the chiro. I think it's got to do with my neck. The weather as changed several times, but the head hasn't! :p I'll shoot for tomorrow.
It's a deal :thumbsup:! Hope the chiro works his magic once again :)!

[Shadow]

I was feeling a little bit better today, so I went out for lunch. Well, I need to build up gradually, don't I?
:rolleyes:

You've been talking to Karole, haven't you :p ;)?

[Shadow]

Yes, and I will tell the Shadow that lifting a fork and spoon to your lips is your version of an "upper body" work out (for right now anyway!
No inciting the natives to riot, Kricket :evil:! Or *I* will get an upper body workout in whipping YOU!


Shadow, I rode my horse 4 hours today and got my " upper body work" in by grooming three horses before the ride. Thats a lot of arm work believe me.
Well done :thumbsup:! Now get back to work and quit raising a ruckus on the thread :lol:!

JK :tongue:!

[gitfiddle]

Guess what? The chiro said the shoveling is probably what did me in, even though it didn't show up until three days later. So much for my theory! :o He also worked on my neck, so I look forward to headache-free days ahead.

[Needlewoman]

Glad you survived the resistance, NW :D! I think wrangling that bus along with the extra walking was a good workout for today, too :nod:!
I'll confess now that we came back in a taxi, as my youngest son had a surgical procedure on his big toe, and couldn't get his proper shoe on. I went because I just knew that he wouldn't get a cab on his own.

Anyway, it is coming up to 8.30am and my dozen squats are done, so I am free to play :) - er, I mean housework some more :(

[Mitra]

:rolleyes:

You've been talking to Karole, haven't you :p ;)?

:lol: I couldn't possibly say.

[Shadow]

Guess what? The chiro said the shoveling is probably what did me in, even though it didn't show up until three days later. So much for my theory! :o He also worked on my neck, so I look forward to headache-free days ahead.
I hope the adjustment works wonders for you, my friend :)!

[Shadow]

I'll confess now that we came back in a taxi, as my youngest son had a surgical procedure on his big toe, and couldn't get his proper shoe on. I went because I just knew that he wouldn't get a cab on his own.
Understandable :nod:. Hopefully DS's toe will heal quickly :). As for walking only halfway, considering how long you've been cooped up, I think that's still a great beginning :thumbsup:!


Anyway, it is coming up to 8.30am and my dozen squats are done, so I am free to play :) - er, I mean housework some more :(
Well done :D! Just keep in mind how much better you'll feel when you get those chores behind you ;). THEN you can play!

[Shadow]

:lol: I couldn't possibly say.
Sometimes silence is just as eloquent as the spoken word :razz:!

[Karole]

No inciting the natives to riot, Kricket :evil:! Or *I* will get an upper body workout in whipping YOU!
:tongue:!

Okay, I'll be good as I know you already get plenty of upper body work and 'sides I don't like the sound of that whip swooshing around my head.

Yesterday I did elliptical for 10 min. then did upper body with my 8 # weights and finished with leg raises.

[gitfiddle]

I skipped the gym yesterday and did bodyweight pushups instead. Aside from have a hectic household, I'm still not sleeping without leg cramps and therefore not too peppy. I'll try to get to the gym this weekend. :p

[Shadow]

Okay, I'll be good as I know you already get plenty of upper body work and 'sides I don't like the sound of that whip swooshing around my head.

Yesterday I did elliptical for 10 min. then did upper body with my 8 # weights and finished with leg raises.
Now you're talking, Kricket ;)! Well done :D :D :D!

[Shadow]

I skipped the gym yesterday and did bodyweight pushups instead.
Way to go doing something instead of just writing it off altogether :thumbsup:!
Aside from have a hectic household, I'm still not sleeping without leg cramps and therefore not too peppy.
I am so sorry, my friend :(!

I'll try to get to the gym this weekend. :p
Hopefully that will help you sleep well again - and without the cramps! Any idea what's causing them?

[jilly27]

DS couldn't meet yesterday at the gym so did an excellent impersonation of a sloth for the day. :o

So this afternoon I made myself ride to the gym for an u/b workout. I am now only 3km (2.4 miles) from the gym. I can tell I haven't ridden since Nov., I was sucking air after one little hill! :eek: It's going to take a bunch of riding to get back into shape.

Tomorrow is l/b then brunch with DS.

Jilly

[gitfiddle]

Hopefully that will help you sleep well again - and without the cramps! Any idea what's causing them?Thought I did, but no particular movement works all the time. It's some sort of impingement in my lower back, I feel very strongly. Exercise doesn't seem to make it any worse and sometimes it makes them go away.

[Karole]

Carol, I sure feel for you with the back problems. Mine come and go, come and go. I never know what will do it. One time I can lift my dggd (darling great-granddaughter) and nothing happens ...next time I'm at the chiro because of it. Just don't understand the whys and wherefores of the back stuff. Anyway sure hope you find some comfort so you can sleep better.

Todays exercise will be horse back riding again. Gotta take advantage of this goooood weather now don't I.

[Needlewoman]

I barely moved yesterday as I had a headache that just wouldn't go.
I have walked down to the shops and back with DH this morning. I was aching yesterday from resuming my resistance work, but that seems to eased now, ready to do some more tomorrow :)

[Shadow]

DS couldn't meet yesterday at the gym so did an excellent impersonation of a sloth for the day. :o

So this afternoon I made myself ride to the gym for an u/b workout. I am now only 3km (2.4 miles) from the gym. I can tell I haven't ridden since Nov., I was sucking air after one little hill! :eek: It's going to take a bunch of riding to get back into shape.

Tomorrow is l/b then brunch with DS.

Jilly
Hi, Jilly :D! I'm sure one day of slothdom hasn't undone you ;). Sad how quickly we can lose aspects of our fitness, isn't it :(?

[Shadow]

Thought I did, but no particular movement works all the time. It's some sort of impingement in my lower back, I feel very strongly. Exercise doesn't seem to make it any worse and sometimes it makes them go away.
Hopefully this is one of the times it will make them go away. Aren't impingements a pain - in more ways than one :rolleyes:? Amazing how they can interfere with so many things :mad:!

[Shadow]

Todays exercise will be horse back riding again. Gotta take advantage of this goooood weather now don't I.
Good for you, Karole :D! I think what we're getting now will probably head your way soon so enjoy it while you can :nod:.

[Shadow]

I barely moved yesterday as I had a headache that just wouldn't go.
Ouch :eek:!

I have walked down to the shops and back with DH this morning. I was aching yesterday from resuming my resistance work, but that seems to eased now, ready to do some more tomorrow :)
I am sure the walk with DH will help break up that lactic acid and you'll be raring to go at it again tomorrow :D!

[Karole]

We rode for 4 hours again and now I am relaxing with a cup of hot tea. What a beautiful day and ride. Just lifts your spirits so.

[gitfiddle]

We are having a beautiful, sunny day. Cold, but working into a little warmer the next few days. I went down to the gym this afternoon and did a moderate workout.

I stretched out specifically lower back before bed last night and got seven hours sleep before my legs got twitchy. Gosh, I needed that! It also reinforces in my mind that it's coming from that area.:suspicious: Anyway, today was a better day. :)

[Karole]

Glad things are looking up for you Carol. Hope they will stay that way. Maybe if you have identified the problem area it will indeed help.

[Needlewoman]

Walked round the block that I live on. That took about 10 mins, so is about a third of the distance that I worked up to when I walked right round the park in previous years, but I'll get there again one day soon :)

When I got in I did my upper body workout, and now I'm having a second breakfast :D

[Shadow]

We rode for 4 hours again and now I am relaxing with a cup of hot tea. What a beautiful day and ride. Just lifts your spirits so.
Glad you got to enjoy such a lovely day :thumbsup:!

[Shadow]

We are having a beautiful, sunny day. Cold, but working into a little warmer the next few days. I went down to the gym this afternoon and did a moderate workout.
Good for you :thumbsup:!


I stretched out specifically lower back before bed last night and got seven hours sleep before my legs got twitchy. Gosh, I needed that! It also reinforces in my mind that it's coming from that area.:suspicious: Anyway, today was a better day. :)
So glad to hear it :D! Maybe the stretching needs to be a bit more regular, huh :razz:?

[Shadow]

Walked round the block that I live on. That took about 10 mins, so is about a third of the distance that I worked up to when I walked right round the park in previous years, but I'll get there again one day soon :)
Way to go, NW :thumbsup:!!!!! Glad you're starting out in increments - don't want a setback with that leg, after all :eek:!


When I got in I did my upper body workout, and now I'm having a second breakfast :D
Awesome :D!!!!

[Mitra]

I was planning on starting moving again today, then my husband, inspired by the sunshine, suggested going out for lunch. At least this time it wasn't the one just across the road, so there was about three miles of walking altogether. I'll be doing about the same tomorrow to meet someone for coffee, but that's in the morning, so I'll try to get something in the afternoon to get in more resistance and range of movement.

[jilly27]

Ran/walked through some trails today, that was nice. I'm quite sore from the last couple of workouts. My gym finally got a TRX so I did the last couple of workouts with that. Hit muscles from all sorts of different angles! :D

I will try to do something tomorrow to loosen up a bit, maybe even go to yoga.

Jilly

[Shadow]

I was planning on starting moving again today, then my husband, inspired by the sunshine, suggested going out for lunch. At least this time it wasn't the one just across the road, so there was about three miles of walking altogether.
Not too shabby, then! Especially since you're just getting back into it :nod:.

I'll be doing about the same tomorrow to meet someone for coffee, but that's in the morning, so I'll try to get something in the afternoon to get in more resistance and range of movement.
Sounds good :)! Just don't push too hard. You're still in my good graces for this week until you fully recover so you'd better take advantage of it :razz:.

[Shadow]

Ran/walked through some trails today, that was nice. I'm quite sore from the last couple of workouts. My gym finally got a TRX so I did the last couple of workouts with that. Hit muscles from all sorts of different angles! :D

I will try to do something tomorrow to loosen up a bit, maybe even go to yoga.

Jilly
That yoga sounds pretty good after the shock you've already given your muscles this week ;).

[Karole]

Sounds good :)! Just don't push too hard. You're still in my good graces for this week until you fully recover so you'd better take advantage of it :razz:.

Oh yes, take it from the Kricket---take advantage of any thing at all that the Shadow will overlook. My, my yes. Oh dear me , yes, yes, yes !!!:D:D;)

(And I too am glad you are feeling like getting out and about a bit. Slow but sure is the way to go. ) Take care, Janet.

[Karole]

Shadow I am going to exercise today---I know I'm not in your good graces yet !:eek::D

[Mitra]

Shadow, Karole, thank you for your support. I'm quite tired after suddenly adding in the extra walking, but held up OK, and don't have much planned for the rest of the week. I did a bit of light yoga this afternoon - partly to get a bit more range of movement than walking, and partly just as a sort of placemarker, to keep the habit going. I'll build up gradually.

[Shadow]

Shadow I am going to exercise today---I know I'm not in your good graces yet !:eek::D
No, you're not - and inspiring Mitra to riot isn't going to help, either :razz:.

However, you will go a SMALL step towards redeeming yourself if you get some good exercise in - including resistance - in the days to come :tongue:.

[Shadow]

Shadow, Karole, thank you for your support. I'm quite tired after suddenly adding in the extra walking, but held up OK, and don't have much planned for the rest of the week.
I figured the walking would be more than enough :nod:.

I did a bit of light yoga this afternoon - partly to get a bit more range of movement than walking, and partly just as a sort of placemarker, to keep the habit going. I'll build up gradually.
Sounds like a plan :). Just keep going slowly - I know you don't want to battle it all over again!

[Karole]

Alrighty then, I did 12 min. on the elliptical followed by upper body work with my 8 ton.... er... I mean pound weights. Glad that is done.

[jilly27]

The trails near the new place have several sets of stairs so I did some walking, sprinting and stair climbing today before heading to yoga. I was joined on the trail part by a friend that lives just a few houses down the street, so it was fun to have a partner. :D

Tomorrow is a full body circuit with DS.

Jilly

[Shadow]

Alrighty then, I did 12 min. on the elliptical followed by upper body work with my 8 ton.... er... I mean pound weights. Glad that is done.
:p :lol:! Amazing how those things can seem heavier some days more than others, huh ;)?

[Shadow]

The trails near the new place have several sets of stairs so I did some walking, sprinting and stair climbing today before heading to yoga. I was joined on the trail part by a friend that lives just a few houses down the street, so it was fun to have a partner. :D

Tomorrow is a full body circuit with DS.

Jilly

Well done - as always, Jilly :D :thumbsup:!

[gitfiddle]

I planned to go to the gym today but I may have to resort to pushups and stretches at home.

[Karole]

Are you okay Carol. Hopefully no problems with your back or anything.

Today I did 20 min. on the elliptical then lower body to complete my trama.

[Needlewoman]

I'm a little late reporting them, but I did a dozen squats this afternoon.

[Shadow]

I planned to go to the gym today but I may have to resort to pushups and stretches at home.
Jeez, retirement really keeps you hopping, huh :p? Or is it your weather again? Hopefully it's not any wonky joints acting up :eek:!

[Shadow]

Today I did 20 min. on the elliptical then lower body to complete my trama.
Well done, Kricket :D!

[Shadow]

I'm a little late reporting them, but I did a dozen squats this afternoon.
I wondered where you were! Glad to see you pop in - and of course, the exercise report makes my day :thumbsup:!

[gitfiddle]

Jeez, retirement really keeps you hopping, huh :p? Or is it your weather again? Hopefully it's not any wonky joints acting up :eek:!I guess you could say it's retirement. Like being the only person who doesn't have to leave their job to pick up the grandkid from school while his regular babysitter (great-grandma) recovers from surgery. I do it cheerfully, but it does take time! Then I bring him home and feed him. Today was more complicated because the Geezer and I had to go out this morning.

The doc showed me how to twist my foot to get rid of the dreaded toe cramp. I tried it last night and it worked.

[Shadow]

I guess you could say it's retirement. Like being the only person who doesn't have to leave their job to pick up the grandkid from school while his regular babysitter (great-grandma) recovers from surgery. I do it cheerfully, but it does take time! Then I bring him home and feed him. Today was more complicated because the Geezer and I had to go out this morning.
Ah yes - I've seen that happen many a time :nod:. I just hope they appreciate it, even if it is done with good cheer ;).


The doc showed me how to twist my foot to get rid of the dreaded toe cramp. I tried it last night and it worked.
Awesome :D :D :D!

[Karole]

Hal-le-lue-yahooooo ! I have it done already. Did 20 min. on the elliptical and then jumped right into upper body exercises with my 8# weights. Glad it is done.

[Shadow]

Hal-le-lue-yahooooo ! I have it done already. Did 20 min. on the elliptical and then jumped right into upper body exercises with my 8# weights. Glad it is done.
Well done :D! BTW - are you using the same size weights for all muscle groups? If so, we need you to branch out, dear Kricket. Larger muscles can handle larger weights - while smaller muscles need smaller weights :). After all, you want to get the most out of this effort, don't you ;)?

[Karole]

Huh???? I do use the 8# for all of them. I started out with 3 then up to 5 and now 8's but I use the same weight for each exercise that I do. How do I know when to change the poundage?

[jilly27]

Huh???? I do use the 8# for all of them. I started out with 3 then up to 5 and now 8's but I use the same weight for each exercise that I do. How do I know when to change the poundage?

Karole, as Shadow mentioned, larger muscle groups can usually lift higher weights. For example, the chest and back muscles can lift much more than the biceps and triceps. I'm not sure what exercises you do but let's use me as an example: for chest presses and bent over rows (for the back muscles) I use 30lbs; for biceps curls I use 20lbs; for lateral raises (for the shoulder, this is the one where you start with your arms slightly bent and at your sides, then raise them out to the side till they're parallel to the floor) I use 12lbs. Etc, etc. (I'm fairly strong and a bit younger than you, so don't go off and try to lift what I do ;)) The main thing is that you should be using a weight that brings you to muscular fatigue in about 10-15 reps. (this is a good range for someone your age trying to maintain muscle and fitness but not necessarily build a huge amount of strength) The weights I gave for me are for when I want to do about 10-15 reps. When I'm trying to mix things up a bit I sometimes up the weight and do fewer reps obviously. Sometimes I reduce the weight and do more reps to change things up. And so on and so forth.

Hope this helps.

Today I went for a trail run/stair climbing route again. A fun and tough workout, too bad its hard on the knees. I will continue to do it though as I really enjoy it. (more ibuprofen I guess :rolleyes:)

Jilly

[Karole]

Thanks for the info Jilly. I would need to buy more weights to do those heavier things , I injured my shoulder some long time back and always have been cautious about doing to much weight. Appreciate your help !!!

[Ammy]

Still going to the gym, just no time to report.
1hr of weights/pilates/kettle ball, 30min of cardio every other day.

[Karole]

Shadow today is another beautiful day in the Ozarks---you know that means a trailride on my beautiful Fox Trotter don't you? I assume it will be around 4 hours as usual with us. I am leaving the house in a few moments to go down and curry 2 horses for sure and maybe 3. I'm going be loving today !

[Shadow]

Still going to the gym, just no time to report.
1hr of weights/pilates/kettle ball, 30min of cardio every other day.
Way to go, Amy :D :D :D!!!!!!!!!!!! Glad you finally checked in so I wasn't hanging ;)!

[Shadow]

Today I went for a trail run/stair climbing route again. A fun and tough workout, too bad its hard on the knees. I will continue to do it though as I really enjoy it. (more ibuprofen I guess :rolleyes:)

Jilly
Just watch those knees - you only ever get two of them ;). Thanks for answering Karole's question :).

[Shadow]

Shadow today is another beautiful day in the Ozarks---you know that means a trailride on my beautiful Fox Trotter don't you?
But of course :p!

I assume it will be around 4 hours as usual with us.
Enjoy - and stay in that saddle ;)!

I am leaving the house in a few moments to go down and curry 2 horses for sure and maybe 3. I'm going be loving today !
Glad you're enjoying that fine weather when you can :thumbsup:!

BTW - regarding the shoulders... Some injuries never go away and other areas that were previously injured may heal but never come back to where they were. It depends on where and what the injury was and how it was treated at the time. (And yes, that's the voice of experience speaking ;).) Anyway, as you can and when you can, increase your weights gradually for the larger muscles for sure and even for the smaller ones that tolerate it. But don't push those shoulders beyond their ability. All that does is continually re-injure you over and over and cause you a lot of needless pain. If you feel comfortable going up in weight for the shoulders, I would suggest buying just a set of 1# wrist weights to use along with your 8# dumbbell. See how that goes - you may have to stay there or you may be able to increase again after some time. But that's better than trying to buy a 10# weight and having it be too much for the shoulder. You can always use those wrist weights to increase your weight for other exercises, too :). But in general, the smaller the muscle, the smaller the increase should be as you add on more poundage.

[gitfiddle]

Finally made it to the gym this morning! Moderate weight and reps. All is good. :)

[Needlewoman]

The good side to my problem being solved is that I'm no longer as stressed, and I am round and about the house doing chores and generally enjoying myself. The downside (if it can really be called a downside) is that I'm not holed up in my bedroom using my computer much.

Anyone see where I am going with this? I am doing my resistance but I'm not getting here to report it until much later.

So, I did do my upper body work out yesterday, but I'm only just reporting it. I haven't been out walking because we are awaiting some parcels and one is still to come.

[gitfiddle]

The good side to my problem being solved is that I'm no longer as stressed, and I am round and about the house doing chores and generally enjoying myself. The downside (if it can really be called a downside) is that I'm not holed up in my bedroom using my computer much.
You sound almost giddy, Needle! :) I'm so glad you are having a good day.

[Needlewoman]

Giddy? Moi??

Not too much to walk to the shops and back, and get rained on :)

[Shadow]

Finally made it to the gym this morning! Moderate weight and reps. All is good. :)
So glad to "hear" it :D!

[Shadow]

The good side to my problem being solved is that I'm no longer as stressed, and I am round and about the house doing chores and generally enjoying myself. The downside (if it can really be called a downside) is that I'm not holed up in my bedroom using my computer much.

Anyone see where I am going with this? I am doing my resistance but I'm not getting here to report it until much later.

So, I did do my upper body work out yesterday, but I'm only just reporting it. I haven't been out walking because we are awaiting some parcels and one is still to come.
NW - You just keep on enjoying your days :D and doing your exercise :nod:. I miss you when you're not here, but I'd rather have it this way than how it's been in the recent past :tongue:!

BTW - well done on that workout and walk :thumbsup:! Nice to know the rain can't keep you down - especially considering where you live :lol:!

[Karole]

Shadow, thanks so much for the idea of the wrist weights !! Why I already have some of those somewhere--just have to dig around a bit to find where I hid them. Thats a great way to do the increase in weights !

What I hurt before I think was the rotator cuff--at least the pain was in that area--I never did go to the doctor but it was a year and more before I could do much with out pain in that area. Sometimes I get little twinges with certain exercises so will be sure to back off when that happens.

Our last two days have been crazy...we were away from home almost all day Friday then got up at 5 a.m. and drove to Springfield for the Horse Fest and didn't get home til late. So my excercize was the horseback riding Friday and walking miles and miles at the Fest. We really did walk a lot as one expo was in this building , the next in the other, then we had to go see the horses, then back to another building... we were worn out when we got home last night. My poor dh wanted to go play golf today but when he got up this morning he said he was still too tired for that to even sound good.

Thanks again for the idea of using my wrist weights---now why couldn't I have thought of that for myself !!

[jilly27]

I ended up skipping the gym today, I was just too tired after not really sleeping last night. :o I was also sore from yesterdays w/o with my friend down the street. We did what was really a cardio circuit but one of the "stations" was sumo squats with a medicine ball. You lower the ball to the floor then stand up, lifting the ball overhead. I used a light ball but over the course of 4 circuits ended up doing 120 squats... No wonder my inner thighs are sore! :jawDrop: My quads are fine, but the sumo style of squat really hits the adductors. So I didn't really need to do legs today anyway.

Tomorrow is a rest day too, but I might go to the local community centre and play pickle ball. Apparently it's some sort of cross between badminton, table tennis and something else? :confused:

Jilly

[gitfiddle]

My quads are fine, but the sumo style of squat really hits the adductors.Ow! :paranoid:

Tomorrow is a rest day too, but I might go to the local community centre and play pickle ball. Apparently it's some sort of cross between badminton, table tennis and something else? :confused:
Something like that. It's played on a court. I have a friend who mentioned she was really sore after two hours of pickle ball. Be ye careful! ;)

[Needlewoman]

Morning all!

A dozen squats done, with the handles a little higher than last week. I'm trying to convince myself to walk to the shops again for a forgotten item, but it isn't anything I would eat, so I'm having a hard time getting up any enthusiasm for the task.

[Shadow]

Shadow, thanks so much for the idea of the wrist weights !! Why I already have some of those somewhere--just have to dig around a bit to find where I hid them. Thats a great way to do the increase in weights !
You're welcome :). But I can't take credit - I got the idea from my favorite fitness guru :o. Now that I've realized that can be done, I find it quite handy, especially for the smaller muscles. It's amazing how much heavier even a pound can make something feel ;).


What I hurt before I think was the rotator cuff--at least the pain was in that area--I never did go to the doctor but it was a year and more before I could do much with out pain in that area. Sometimes I get little twinges with certain exercises so will be sure to back off when that happens.
Very wise move :nod:! Since I've started showing more respect for my shoulders (by going lighter on some exercises & eliminating others altogether) I find my shoulders much more willing to do every day tasks like sweeping and raking :).


Our last two days have been crazy...we were away from home almost all day Friday then got up at 5 a.m. and drove to Springfield for the Horse Fest and didn't get home til late. So my excercize was the horseback riding Friday and walking miles and miles at the Fest. We really did walk a lot as one expo was in this building , the next in the other, then we had to go see the horses, then back to another building... we were worn out when we got home last night. My poor dh wanted to go play golf today but when he got up this morning he said he was still too tired for that to even sound good.
Sounds like you got quite a bit in, even if you were away :thumbsup:!


Thanks again for the idea of using my wrist weights---now why couldn't I have thought of that for myself !!
I wondered the same thing myself :p!

[Shadow]

I ended up skipping the gym today, I was just too tired after not really sleeping last night. :o I was also sore from yesterdays w/o with my friend down the street. We did what was really a cardio circuit but one of the "stations" was sumo squats with a medicine ball. You lower the ball to the floor then stand up, lifting the ball overhead. I used a light ball but over the course of 4 circuits ended up doing 120 squats... No wonder my inner thighs are sore! :jawDrop: My quads are fine, but the sumo style of squat really hits the adductors. So I didn't really need to do legs today anyway.

Tomorrow is a rest day too, but I might go to the local community centre and play pickle ball. Apparently it's some sort of cross between badminton, table tennis and something else? :confused:

Jilly
That pickle ball sounds awfully intriguing, Jilly! Way to go on that earlier workout - and on recognizing your body needed a break :)!

[Shadow]

Morning all!

A dozen squats done, with the handles a little higher than last week.
Awesome :D!!!!

I'm trying to convince myself to walk to the shops again for a forgotten item, but it isn't anything I would eat, so I'm having a hard time getting up any enthusiasm for the task.
:lol:!!!!!!!!!!!!! Well, I realize it's not nearly the same incentive ;) but just think how good you'll feel when you get that added exercise in for the day :thumbsup:!

[Needlewoman]

Well, my conscience got the better of me, so I'm just back. I told myself I needed lemons for G&T's. That did the trick :lol:

[Shadow]

Well, my conscience got the better of me, so I'm just back. I told myself I needed lemons for G&T's. That did the trick :lol:
Nothing like some proper incentive :p :razz: :p!

[jilly27]

Well, pickle ball was a hoot! I cross between tennis, badminton and ping pong. I ended up playing for 3 hours. And I might go again tomorrow! :D I'm doing the trail run/walk and stair climbing thing again tomorrow morning, so if I have enough energy left in the afternoon I'll pickle ball again.

(my adductors still hurt, hopefully it will start subsiding tomorrow)

Jilly

[Karole]

Forgot to post my yesterday: I did 16 min. elliptical then did upper body with my 5# weights. Dh was using the 8# ones and I didn't want to wait or I might never get back to it.

[Shadow]

Well, pickle ball was a hoot! I cross between tennis, badminton and ping pong. I ended up playing for 3 hours. And I might go again tomorrow! :D I'm doing the trail run/walk and stair climbing thing again tomorrow morning, so if I have enough energy left in the afternoon I'll pickle ball again.

(my adductors still hurt, hopefully it will start subsiding tomorrow)

Jilly
So glad you enjoyed it, Jilly :D! You must be getting spring fever with all these huge bursts of activity!

[Shadow]

Forgot to post my yesterday: I did 16 min. elliptical then did upper body with my 5# weights. Dh was using the 8# ones and I didn't want to wait or I might never get back to it.
Sounds like you definitely need to get some more weights to add to your collection ;). I'm pretty sure DH could stand some heavier ones, too :razz:.

[gitfiddle]

I made it to the gym this morning for a moderate workout. No pep today. I'm dealing with a little bug or I ate something that didn't agree with me. Nothing serious.

Jilly, I'm glad you liked the pickle ball! Since I've gotten older, muscles don't necessarily operate under the same rules. When my adductors were giving me trouble it took me weeks to settle them down. Those babies HURT when they spasm! :p

[jilly27]

The adductors are a bit better today, finally... You know you need to rest them when you have to hang on to the bathroom counter to lower yourself onto the toilet. :lol:

I did manage to go for a trail run (when I say run I really mean a few sprints up the hills and stairs interspersed with a lot of walking) this morning in the pouring rain, in spite of very little sleep again.

Pickle ball was really fun, and its a nice change to be the youngest in the group rather than the oldest. ;) I will pickle ball again today! And maybe tomorrow too. :)

Shadow, as to the sudden burst of activity, its not so much spring fever as being really fed up with the 10lbs I put on over the winter. :mad: So I'm recording in fitday again and upping the activity.

Jilly

[Kristain]

I am back...a little off track, but I should b getting there this week. In the past two weeks I have ended up painting my kids' bedrooms, started installing hardwood flooring, and threw away 15 bags of unwanted clutter. I am still having issues with the passing of my lil brother in law which I admit has lead me down the dark path of bad carbs lol. However, I have started to focus on the important issues at hand. I hope all has been well with all of you.

[Shadow]

I made it to the gym this morning for a moderate workout. No pep today. I'm dealing with a little bug or I ate something that didn't agree with me. Nothing serious.
Fingers crossed it dissolves into nothing in short order :eek:! Hopefully the moderate workout was just what you needed to encourage those little bugs to be on their way :).

[Shadow]

The adductors are a bit better today, finally... You know you need to rest them when you have to hang on to the bathroom counter to lower yourself onto the toilet. :lol:

I did manage to go for a trail run (when I say run I really mean a few sprints up the hills and stairs interspersed with a lot of walking) this morning in the pouring rain, in spite of very little sleep again.

Pickle ball was really fun, and its a nice change to be the youngest in the group rather than the oldest. ;) I will pickle ball again today! And maybe tomorrow too. :)

Shadow, as to the sudden burst of activity, its not so much spring fever as being really fed up with the 10lbs I put on over the winter. :mad: So I'm recording in fitday again and upping the activity.

Jilly
Way to go on that walking/springing/climbing :thumbsup:! Sounds like those adductors really are cranky at you :p! Ah yes - winter is not always kind to us :rolleyes:. I hope your strategy pays off! Just don't beat yourself up, okay ;)?

[Shadow]

I am back...a little off track, but I should b getting there this week. In the past two weeks I have ended up painting my kids' bedrooms, started installing hardwood flooring, and threw away 15 bags of unwanted clutter. I am still having issues with the passing of my lil brother in law which I admit has lead me down the dark path of bad carbs lol. However, I have started to focus on the important issues at hand. I hope all has been well with all of you.

Kristain - Glad to see you back among us :)! One step at a time - that's all you can do. We're here to listen and offer support in any way we can - just keep in touch with us :nod:!

[Karole]

Did the elliptical for 20 min. tonight.

[Shadow]

Did the elliptical for 20 min. tonight.
Gosh, it must've tired you out 'cause you're being awfully quiet :eek:!!!!

[Needlewoman]

The adductors are a bit better today, finally... You know you need to rest them when you have to hang on to the bathroom counter to lower yourself onto the toilet. :lol:
Too much information:lol::lol:

Upper body done and dusted, but I missed Shadow's (for me, at least) early afternoon roll call. Too busy doing laundry and yet more cleaning :peeved: I must say I'm looking forward to reaching the stage where this resistance stuff doesn't ache quite so much and makes daily life easier again.

[Karole]

Did 20 min. on the elliptical and bunches and bunches of housework. Then I had to dig out our Kayak garb and equipment as we are going kayaking tomorrow !

Yipeeeeee. Can't wait. It is supposed to be in the mid 70's and some of us are going to get up into the low 80's (hope it is us) But the 70's will do.

That will be good all round exercise for ya Shadow. ..er.. for me actually.

[jilly27]

Adductors back to normal, so DS and I did a leg workout tonight. No pickle ball today, I had to work. My knees aren't very impressed with this upsurge of activity so I've been icing and taking more arnica etc. Hopefully they will adjust over time. :rolleyes: I may do the trails/stairs tomorrow, I'll see what the knees have to say in the morning.

Karole, have fun with the kayaking! I wish it was in the 70's here... :( Actually I'd just be happy to see some sunshine, we've been hammered with rain the last while.

Claudette, be careful with your back, that point of just about being better is the most dangerous time in terms of re-injury.

Needlewoman, you go girl! It's good to have your space back, isn't it?

Jilly

[Shadow]

Upper body done and dusted, but I missed Shadow's (for me, at least) early afternoon roll call.
I just figured you were busy exercising ;).

Too busy doing laundry and yet more cleaning :peeved:
It is never ending, that's for sure :rolleyes:.

I must say I'm looking forward to reaching the stage where this resistance stuff doesn't ache quite so much and makes daily life easier again.
It'll come soon :nod: - honest :)!

[Shadow]

Did 20 min. on the elliptical and bunches and bunches of housework. Then I had to dig out our Kayak garb and equipment as we are going kayaking tomorrow !
Wow - you guys are awesome, Karole :thumbsup:! I'll bet you put a lot of the youngsters around there to shame!!!


Yipeeeeee. Can't wait. It is supposed to be in the mid 70's and some of us are going to get up into the low 80's (hope it is us) But the 70's will do.
Oh gosh - that sounds like an absolutely awesome day :D!


That will be good all round exercise for ya Shadow. ..er.. for me actually.
Yes, for you it will ;)! And a great bit of variety to boot!

[Shadow]

Adductors back to normal, so DS and I did a leg workout tonight. No pickle ball today, I had to work. My knees aren't very impressed with this upsurge of activity so I've been icing and taking more arnica etc. Hopefully they will adjust over time. :rolleyes: I may do the trails/stairs tomorrow, I'll see what the knees have to say in the morning.
Well - you have been giving those poor knees quite the workout lately ;)....

[Karole]

Well, back from our wonderful kayak outing today.:):) We paddled around 4 hours -- and had a group of 5 today and only one of us flipped over (big rock, fast water) --and no it wasn't me !!:D

My shoulders and arms and back are going to feel it tomorrow I'm sure--heck they are feeling it now---:eek: but it was such great fun. I just wish over and over again that we had discovered this about 20 years ago--why I would have arms of steel.:lol:

[Needlewoman]

Morning all, from a decidedly damp and miserable U.K. :( still the weekend is suposed to be dry, if chilly. (I hear you about Wyoming ;), but it is all relative to what we are used to, and we are soft over here :D)

I have done my 12 squats, so I am done for this week, apart from any walking that happens :).

I have been wondering about how to increase my resistance work :eek::eek:

Up to now I have done:

Week one Monday=squats Weds=Upper body Friday=squats
Week two Monday= Upper body Weds= squats Friday= Upper body

Is there any reason why I shouldn't do

Week one M=squats Tues=UB Weds=squats Thurs=UB Frid=squats
Week two M=Ub Tues=squats Weds=UB Thurs= squats Frid=UB

or would it be better to increase the repetitions of what I do now?

If anybody says "both", make sure that you are safely your side of the pond :lol: I'm not ready for that yet. Baby steps.

[Shadow]

Well, back from our wonderful kayak outing today. We paddled around 4 hours -- and had a group of 5 today and only one of us flipped over (big rock, fast water) --and no it wasn't me !!
Sounds like a great time - especially since you weren't the one who went under :p!


My shoulders and arms and back are going to feel it tomorrow I'm sure--heck they are feeling it now--- but it was such great fun.
Ah yes - but isn't it gonna feel great ;)?

I just wish over and over again that we had discovered this about 20 years ago--why I would have arms of steel.
Well, hindsight is like that, ya know :slywink:. At least you found it now to help keep you young and fit :thumbsup:!

[Shadow]

Morning all, from a decidedly damp and miserable U.K. still the weekend is suposed to be dry, if chilly. (I hear you about Wyoming, but it is all relative to what we are used to, and we are soft over here)
Where you are and what you're used to is definitely what matters :nod:. Believe me, *I* have gotten soft over the years since moving from PA - which has far worse weather (and they can keep it :lol: )!


I have done my 12 squats, so I am done for this week, apart from any walking that happens.
Well done :thumbsup:!


I have been wondering about how to increase my resistance work
How exciting :D!


Up to now I have done:

Week one Monday=squats Weds=Upper body Friday=squats
Week two Monday= Upper body Weds= squats Friday= Upper body

Is there any reason why I shouldn't do

Week one M=squats Tues=UB Weds=squats Thurs=UB Frid=squats
Week two M=Ub Tues=squats Weds=UB Thurs= squats Frid=UB
Nope, no reason at all :). Just watch your body and if you show signs of over-training, ease up a bit.


or would it be better to increase the repetitions of what I do now?
That would work, too :nod:.

So - I would suggest doing what works best for you and your schedule. You can even do one for a while and then switch to the other. Just whatever you feel comfortable with.


If anybody says "both", make sure that you are safely your side of the pond I'm not ready for that yet. Baby steps.
Nah - I'll give you a week or two before I go there :lol: :lol:!

[gitfiddle]

Hi! I made it to the gym today. The shoulder lifts and the fly/delt were touchy, but I suppose it's because I did a lot of guitar work yesterday, including lifting the darned case. I'll get out the massager or, better yet, snag the Geezer when he comes by. :)

I did two different positions on the leg press, but I didn't get to the stationary bike because I spent longer on the arc trainer than I should have. (Talkative neighbor.) :p

[Shadow]

Hi! I made it to the gym today.
Good for you :thumbsup:!

The shoulder lifts and the fly/delt were touchy, but I suppose it's because I did a lot of guitar work yesterday, including lifting the darned case. I'll get out the massager or, better yet, snag the Geezer when he comes by. :)
Don't limit yourself - go for both :D!


I did two different positions on the leg press, but I didn't get to the stationary bike because I spent longer on the arc trainer than I should have. (Talkative neighbor.) :p
Time does go faster that way though, doesn't it ;)?

[tljoseph]

Okay (deep breath)! Hi, Shadow. Very much a newbie, both to PP and to exercise (more or less). I have no idea what I should be doing at this early stage, though I know I have a week of "adjustment" before starting anything vigorous, right? I love to swim, but seem to have very little time staying at home with my 2 year old son. I have felt an increase in energy, even though I've only been doing this for about four days and I'm still just cutting down my carbs daily until I'm in the range for Phase I, so I've been moving more just doing normal activities. Okie doke, I guess that is enough blabbing. Lots of friendly folks have told me to stop by, so here I be lol. Oh, and Malcolm said to send his regards, I've heard he's used up all his brownie points?

TJ :D

[Needlewoman]

Glad you decided to at least have a look :) and that Malcolm didn't put you right off :( Shadow will surely be along at some point over the weekend to give you advice.

I'm sure that we can all sympathise with the problems of getting some time to yourself whilst looking after young children. The focus here is on resistance to maintain and increase lean body mass, and the good news is that you can do it at home with rubber band or tube thingies, and it doesn't take ages. Shadow will explain better than me, though, as I am still a beginner. Unfortunately I had to stop for a few months and I can tell you that I did miss the benefit of it, and that is coming from a non-natural exerciser who is also disabled in a way that affects movement.

[jilly27]

Had a lengthy upper body workout last night with DS. That's about as much excitement as I get on a Friday night... :o I did have to be up early for work today though. Unfortunately the weather didn't cooperate so after going in, firing up my truck, the loader and the entire plant (working alone today) the contractor cancelled due to the weather. So I shut everything down and went home. :rolleyes:

I did do a trail run/stair climb this afternoon with my friend, and tomorrow is legs with DS.

Jilly

[Shadow]

Okay (deep breath)!
Breathing is very important in any exercise ;)!

Hi, Shadow.
Hi, TJ :D! Welcome!

Very much a newbie, both to PP and to exercise (more or less). I have no idea what I should be doing at this early stage, though I know I have a week of "adjustment" before starting anything vigorous, right?
Right :nod:.

I love to swim, but seem to have very little time staying at home with my 2 year old son. I have felt an increase in energy, even though I've only been doing this for about four days and I'm still just cutting down my carbs daily until I'm in the range for Phase I, so I've been moving more just doing normal activities.
Sounds like you're off to a great start :thumbsup:! Daily activity is very important - even when you exercise. Yes, there is a difference between exercise and activity, but that's covered in one of the stickies here so I won't rehash it over again.

Okie doke, I guess that is enough blabbing. Lots of friendly folks have told me to stop by, so here I be lol.
Wise advice :lol:. Before we get too detailed, though, tell us more about yourself and what you have in terms of past experience (certainly not required) or in equipment (at this stage, not necessary either). It also helps to know what limitations you have, if any, like joint issues, etc.

We will certainly help in any way we can - I see NW has already covered some good ground. Believe me, everyone here has had a learning curve and as I'm sure they'll all tell you, there's still things to be learned every day :). This is truly one area where it all has to be about YOU and what YOU can do when YOU can do it. What anyone else does is irrelevant - you will only ever be able to compete with yourself or better your record, never that of anyone else. That is why I never discuss specific poundage - that is so individualized and you must work within your ability, not mine. There - talk about blathering :p!



Oh, and Malcolm said to send his regards, I've heard he's used up all his brownie points?
Bless that Malcolm - but watch out for him, he's a sly one! Speaking of which, I think I need to go track him down soon and see what he is up to ;)....

[Shadow]

Glad you decided to at least have a look :) and that Malcolm didn't put you right off :( Shadow will surely be along at some point over the weekend to give you advice.
Spoken like a true Shadow-ite :lol: :p ;)!


I'm sure that we can all sympathise with the problems of getting some time to yourself whilst looking after young children. The focus here is on resistance to maintain and increase lean body mass, and the good news is that you can do it at home with rubber band or tube thingies, and it doesn't take ages. Shadow will explain better than me, though, as I am still a beginner.
I think you have come a lot further than you give yourself credit for - you have learned and learned well, despite many setbacks! Give yourself a rousing hooray because you definitely deserve it :D!

Unfortunately I had to stop for a few months and I can tell you that I did miss the benefit of it, and that is coming from a non-natural exerciser who is also disabled in a way that affects movement.
I'm especially partial to the final plug on the presence vs absence of exercise - what a great testimony! I think you get a gold star for that one!

[Shadow]

Had a lengthy upper body workout last night with DS. That's about as much excitement as I get on a Friday night... :o I did have to be up early for work today though. Unfortunately the weather didn't cooperate so after going in, firing up my truck, the loader and the entire plant (working alone today) the contractor cancelled due to the weather. So I shut everything down and went home. :rolleyes:
Oh jeez - what a bother :eek:!


I did do a trail run/stair climb this afternoon with my friend, and tomorrow is legs with DS.
Sounds like more fun in store ;)!

[tljoseph]

Hi, Shadow. A little more background on me...I'm an apple-shaped 35 year old whose mediocre knowledge of exercise is based in aerobics. I have no experience with strength or resistance training. I do, however, own a set of rubber thingamigigees to compliment a Wii fitness coach game I got for Christmas. Sounds like those will come in handy. Because of the lack of energy and the weight I carry, I am coming from a pretty sedentary lifestyle. I do not know of any restrictions that I have other than the necessity to begin slowly which is probably sound advice for anyone. Oh, and time! I need a routine that I can get through relatively quickly but with good effect, my toddler has a very short attention span. I could even do something quick several times a day if that would help.

I really appreciate the warm welcome, and encouragement and accountability is definitely what I need. One question, do I wait until I've been in Phase I for a week, or does it count that I have been decreasing my carbs steadily?

[gitfiddle]

I need a routine that I can get through relatively quickly but with good effect, my toddler has a very short attention span. I could even do something quick several times a day if that would help.As the parent of a toddler, I'm sure you already do lots of bendovers, some weight lifting (tuck your abs) and quick turns, TJ. :) I wouldn't call that sedentary!

[tljoseph]

LOL Carol. All in a day's work I guess! I never looked at that way. So may not entirely sedentary :D

[Karole]

No, TJ, not with a toddler !! Just try to do it a few min. at a time as you can.

Shadow, yesterday was 4 horsie hours again. Today I will do some upper body I promise.

[Needlewoman]

Just to be contrary (what me??), I've started with Week 2 of my increased schedule, and done upper body. The reason for this will hopefully be revealed tomorrow :)

[Shadow]

Hi, Shadow. A little more background on me...I'm an apple-shaped 35 year old whose mediocre knowledge of exercise is based in aerobics. I have no experience with strength or resistance training. I do, however, own a set of rubber thingamigigees to compliment a Wii fitness coach game I got for Christmas. Sounds like those will come in handy.
Rubber thingamigigees, huh :p? Glad Wii knows about those because I'll admit I'm a little confused ;). I am assuming it's a tube or a band or something along that line....

Because of the lack of energy and the weight I carry, I am coming from a pretty sedentary lifestyle. I do not know of any restrictions that I have other than the necessity to begin slowly which is probably sound advice for anyone. Oh, and time!
Yes, starting slowly is always the best way to go. It not only keeps you from burning out on it right away but it also helps prevent injury and sudden over use of neglected muscles :).

I need a routine that I can get through relatively quickly but with good effect, my toddler has a very short attention span. I could even do something quick several times a day if that would help.
However works for you is what will work best :nod:. It can certainly be done in segments.


I really appreciate the warm welcome, and encouragement and accountability is definitely what I need.
You've come to the right place, then! That's what we're here for.

One question, do I wait until I've been in Phase I for a week, or does it count that I have been decreasing my carbs steadily?
That's up to you and how you feel. IMHO, if you're ready now, then go for it. You will be starting out easy so there's no harm in doing a few things here or there :).

FWIW - a couple of people here have Wii and like the resistance programs it offers. I am not familiar with it at all so I can't help you there. But if that works for you, by all means, go with it!

My suggestion outside of Wii would be to start very slowly with body-weight resistance exercises only. They take no equipment and can be done when you have the time. They also tend to be compound exercises so to begin with you do "lump" exercises rather than separating out the various muscle groups.

The most important rule - now and always - is that form is everything. One repetition of an exercise done with good form is always going to be worth more 10 repetitions of the same exercise with poor form. That's the golden rule of exercise, IMHO - quality over quantity.

Unfortunately, I have an office confab here shortly so I must go for now. But I will be back with some suggested exercises & links to them so you can see how they are done properly. I already have some cooking in my head so it shouldn't take me too long once I get this mess over with this morning.

(BTW - I want to stress, as I have done numerous times, that I am not a trainer and I am not even pretending to be a trainer ;). I am simply someone who has exercised for almost 20 years and has, unfortunately, learned the hard way on most everything I know :rolleyes:. That's my main objective here - to keep others from going down the same rocky road I have.)

Edit - TJ, I am PMing you with some exercises and just wanted to give you a heads up :).

[Shadow]

Shadow, yesterday was 4 horsie hours again. Today I will do some upper body I promise.
I'm holding you to it :evil:!

[Shadow]

Just to be contrary (what me??),
Well, I never would've thunk it :p!

I've started with Week 2 of my increased schedule, and done upper body.
Awesome!

The reason for this will hopefully be revealed tomorrow :)
I anxiously await :D!

[Karole]

Okay, mission accomplished--20 min. on the elliptical then upper body workout with weights. Good that it is out of the way. Now on to bigger and better things !

[gitfiddle]

Nice workout at the gym this morning! Sleep is really handy for functioning normally. I still haven't found the magic pre-bed stretch. It was raining cats and dogs and my legs ached, but the toes stayed quiet.

[Shadow]

Okay, mission accomplished--20 min. on the elliptical then upper body workout with weights. Good that it is out of the way. Now on to bigger and better things !
Good for you, Kricket :D! But, bigger and better things :suspicious:????? Whatever could be bigger and better than your workout :peeved:?????

[Shadow]

Nice workout at the gym this morning! Sleep is really handy for functioning normally. I still haven't found the magic pre-bed stretch. It was raining cats and dogs and my legs ached, but the toes stayed quiet.
I know what you mean, my friend. I haven't slept more than an hour or two at a time for many years... It really gets old :(.... I'm still hoping YOU will find the magic cure, though :D!

[Ammy]

My inTENSE workout on Thursday cause my thighs to be so sore it hurt until SUNDAY. I final went for a walk on Saturday even though my thighs hurt and I think the walk made them feel much better...maybe they were cramping and just needed to be warmed up? I dunno, but they definitely felt better during and after the walk.
Back to the gym tonight...we'll see if my squats cause sore thighs again!!

[Karole]

Last night a while after dinner dh suggested we take a walk so we walked about 2 miles. It is soooo nice to have the longer daylight hours to do this stuff in !!

Today I did 20 min. on the elliptical and then did some lower body exercises including squats. They still hurt my knees so only did 10 and quit.

[Shadow]

My inTENSE workout on Thursday cause my thighs to be so sore it hurt until SUNDAY.
Awesome :thumbsup:!

I final went for a walk on Saturday even though my thighs hurt and I think the walk made them feel much better...maybe they were cramping and just needed to be warmed up? I dunno, but they definitely felt better during and after the walk.
A lot of time, when we're suffering DOMS, working that muscle (at a less intense level than usual) will help break up the lactic acid and promote healing :nod:. It gets the blood and oxygen flowing to where it needs to me :).

Back to the gym tonight...we'll see if my squats cause sore thighs again!!
Standard squats do that for you? Or are you doing plie squats?

[Shadow]

Last night a while after dinner dh suggested we take a walk so we walked about 2 miles. It is soooo nice to have the longer daylight hours to do this stuff in !!
Terrific - DH gets a gold star :D!!!! (Now, why didn't YOU suggest it :suspicious:?)


Today I did 20 min. on the elliptical and then did some lower body exercises including squats. They still hurt my knees so only did 10 and quit.
Good plan! You may want to do modified squats until the knees aren't being problematic. If you're going too low - or not using good form - that would hurt the knees, too. Let me know if you want me to blather at you about them ;).

[Ammy]

I do a kettle ball workout, where I do a "controlled throw" of the kettle ball from upper right to lower left, and squat (making sure but is out and it's not all knees) when down. Then I also do leg press, abductor and adductor, and I lay on a mat and work my hip girdle. Then I walk on a treadmill using long strides and moving my hips and not just speed, but I did speed up a bit.
I am working in strengthening the back of my thighs and butt to help with all my bursitis and psoas issues, so when I do those workouts, I am focusing on that area (directed by personal trainer and physical therapist). I can't quite explain why the front and outsides of my thighs hurt so much unless I was squatting wrong (possible) or if the increase in treadmill speed affected me?
Last night I worked out again, and really focused to make sure I squatted right, and today the back of my thighs and butt are tight and a bit sore bu not the front and sides, so I must have done it right this time.
Taking tonight off.

[Needlewoman]

Dammit! I've missed roll call again, despite my geographical advantage :o I blame hubbie's computer as it has frozen 4 times today whilst I have been doing some serious stuff on it.

Anyway I have done my usual dozen squats AND, because I know that squats alone was only a small part of the lower body work out, I decided to accept that there is no alternative to doing some exercises sitting down, and have done the lower body part of the seated resistance band workout at Sparkpeople. There are still parts of it that I cannot do properly with my right foot as the nerves controlling those particular movements are the ones that are damaged, but I shall still try to do them because you never know ... :)

[Karole]

Terrific - DH gets a gold star :D!!!! (Now, why didn't YOU suggest it :suspicious:?)



Good plan! You may want to do modified squats until the knees aren't being problematic. If you're going too low - or not using good form - that would hurt the knees, too. Let me know if you want me to blather at you about them ;).

My poor dh walks quite a bit while training that horse and I never know when he is up for more walking so I don't want to push him to do it. I promise I'll never ever refuse to go tho !

Of course my dear I love it when you blather !!! Love it.:D

[Shadow]

I do a kettle ball workout, where I do a "controlled throw" of the kettle ball from upper right to lower left, and squat (making sure but is out and it's not all knees) when down. Then I also do leg press, abductor and adductor, and I lay on a mat and work my hip girdle. Then I walk on a treadmill using long strides and moving my hips and not just speed, but I did speed up a bit.
That sounds like a great workout, Amy :thumbsup:!

I am working in strengthening the back of my thighs and butt to help with all my bursitis and psoas issues, so when I do those workouts, I am focusing on that area (directed by personal trainer and physical therapist).
Very wise :nod:.

I can't quite explain why the front and outsides of my thighs hurt so much unless I was squatting wrong (possible) or if the increase in treadmill speed affected me?
Could be one, the other or both. Or it could even be that because the glutes and hamstrings are weak, the stronger muscles are picking up the slack (that suggestion is from personal experience). So many possible reasons :( ! Either the personal trainer or PT should be able to let you know if your form needs work.

Last night I worked out again, and really focused to make sure I squatted right, and today the back of my thighs and butt are tight and a bit sore bu not the front and sides, so I must have done it right this time.
Taking tonight off.
Well done :D :D :D!!!! Sounds like you're on the right track :thumbsup:!

[Shadow]

Dammit! I've missed roll call again, despite my geographical advantage :o I blame hubbie's computer as it has frozen 4 times today whilst I have been doing some serious stuff on it.
Okay - that sounds like a good thing to blame ;).


Anyway I have done my usual dozen squats AND, because I know that squats alone was only a small part of the lower body work out, I decided to accept that there is no alternative to doing some exercises sitting down, and have done the lower body part of the seated resistance band workout at Sparkpeople.
Awesome :thumbsup :D :thumbsup:!!!!!!!!!

There are still parts of it that I cannot do properly with my right foot as the nerves controlling those particular movements are the ones that are damaged, but I shall still try to do them because you never know ... :)
That's the spirit!!!! You just keep on - and hopefully one day, it'll just work like it's supposed to. Yeah for you, NW!

[Shadow]

My poor dh walks quite a bit while training that horse and I never know when he is up for more walking so I don't want to push him to do it. I promise I'll never ever refuse to go tho !
Sounds like a plan :D!


Of course my dear I love it when you blather !!! Love it.:D
:suspicious:....

Okay - squat form:
- Abs in
- Shoulders down and back
- Head up and aligned with spine
- Eyes on the horizon
- Toes forward
- Butt goes back (you can sit a chair behind you to aim for if that helps)
- Keep your weight in your heels - especially focus so you press through your heels to come up (and squeeze your glutes as you stand)
- Don't lock your knees
- Never go below 90 degrees - and you don't have to go that low for it to count
- If you're wobbling, use a broom handle, chair or wall for assistance
- You can adjust your feet (narrow stance, under the hips or wider stance) to work different parts of the leg differently. And one stance may feel more comfortable than another. Experiment until you find what works for you - or alternate them to get some variety.
- Inhale on the down
- Exhale on the up

A lot of instruction for one simple move, huh ;)?

[Needlewoman]

Mmmm. I might not have been so keen to increase my work out if I'd known how much my legs would ache. Goodness only knows what I would have been like if I'd done more than a third of the suggested reps, but I'll get there eventually.

I've been out for a short walk this morning, and I've done my upper body workout again. So I'm off to play now, Miss :D

[Karole]

Okay I am going to copy this so I can refer to it. Thank you very much.

[gitfiddle]

Thanks for the comprehensive squat advice, Shadow. I copied it into my pda so I can have you with me always! :cool:

The Geezer didn't want me to go out first thing this morning because everything was covered with ice, so I'll get to the gym this afternoon. :rolleyes: (What did he think I did all the years I was working and he was still asleep?)

[Karole]

(Too fuuny Carol):lol::lol::lol:

[gitfiddle]

(Too fuuny Carol):lol::lol::lol:sigh....

Well, I finally made it out to the gym and had a very good workout. :) I the mean time, I got my house vacuumed. All good!

[Shadow]

Mmmm. I might not have been so keen to increase my work out if I'd known how much my legs would ache.
:lol:!

Goodness only knows what I would have been like if I'd done more than a third of the suggested reps, but I'll get there eventually.
Yes, you will :nod:! I think you're wise taking it in increments and working up to the whole thing :thumbsup:!


I've been out for a short walk this morning, and I've done my upper body workout again. So I'm off to play now, Miss :D
You have earned that playtime, NW :D!

[Shadow]

Okay I am going to copy this so I can refer to it. Thank you very much.
You're welcome - any time I can issue orders is a great time :p ;) :lol:!

[Shadow]

Thanks for the comprehensive squat advice, Shadow. I copied it into my pda so I can have you with me always! :cool:
Gosh - glad to know I'll be there with you when you travel, too :lol:!


The Geezer didn't want me to go out first thing this morning because everything was covered with ice, so I'll get to the gym this afternoon. :rolleyes: (What did he think I did all the years I was working and he was still asleep?)
Well, he didn't see it then because he was still asleep, so he didn't have to think about it at all ;). Besides, now he's totally spoiled having you around and doesn't want to jinx it :razz:....

Well done on that workout :thumbsup: AND the vacuuming :D!

[tljoseph]

Thanks for the information Shadow! I am reviewing everything to make sure I'm understanding and will hop into a routine beginning tomorrow! I did have a lovely walk with Ian (DS) today enjoying the weather!

[Shadow]

Thanks for the information Shadow! I am reviewing everything to make sure I'm understanding and will hop into a routine beginning tomorrow! I did have a lovely walk with Ian (DS) today enjoying the weather!
You are so welcome, TJ :)! Ease into the routine slowly - it's a lot of learning all at once. Glad to see you and Ian got to enjoy the beautiful day with some outside activity :D!

[Needlewoman]

I've done 12 squats, trying to remember your instructions to Karole, and probably failing miserably (really must print them out in a huge font :D as I have done with my work out contents). I didn't try to repeat the seated exercises as I needed to elevate my leg as soon as I could as it is threatening to swell :(.

[Ammy]

Went to the gym and did the kettle ball, floor, and machine workout but skipped the cardio. I was sooooo tired?!
So I went home, ate supper, then went out and snowblowed/shoveled for an hour.
It was so hard to shovel those last three steps....and I'm not out of shape. Just think I haven't been sleeping enough.

[tljoseph]

Just checking in...Ian was a handful today, so we ran around the yard and then took a trek around the neighborhood. To keep him entertained in the afternoon, I danced with "Just Dance" on the Wii for a half hour :)

[Needlewoman]

Needle skids in just before Shadow usually arrives, to say upper body done. My body is now looking forward to 2 days off. Have great weekends, see you on Monday.

[gitfiddle]

Me too! Me too! I did the gym today and mixed it up. The bike had no left pedal so I started on the arc trainer, went to the leg press, bicep push and reacquainted myself to the rowing machine. I'm-a gonna hurt tomorrow. :rolleyes:

[Shadow]

I've done 12 squats, trying to remember your instructions to Karole, and probably failing miserably (really must print them out in a huge font :D as I have done with my work out contents).
I'm sure you did fine :)! Just concentrating on the move helps the form :nod:.

I didn't try to repeat the seated exercises as I needed to elevate my leg as soon as I could as it is threatening to swell :(.
Wise choice! I think easing into the seated exercises very slowly is the best way to go :thumbsup:!

Needle skids in just before Shadow usually arrives, to say upper body done. My body is now looking forward to 2 days off. Have great weekends, see you on Monday.
Well done, Needle :D! Enjoy the weekend off - you've earned it!!!!

[Shadow]

Went to the gym and did the kettle ball, floor, and machine workout but skipped the cardio. I was sooooo tired?!
So I went home, ate supper, then went out and snowblowed/shoveled for an hour.
Sounds like a fantastic workout, Amy :thumbsup:! No worries about the cardio - obviously your body wanted a break :). Not that shoveling is a break, but... ;). Did you guys get hit again?

It was so hard to shovel those last three steps....and I'm not out of shape. Just think I haven't been sleeping enough.
Lack of sleep always makes me huff 'n puff :rolleyes:. Hopefully you can rest up some this weekend.

[Shadow]

Just checking in...Ian was a handful today, so we ran around the yard and then took a trek around the neighborhood. To keep him entertained in the afternoon, I danced with "Just Dance" on the Wii for a half hour :)
Sounds like a great time, TJ :D!!! Did Ian dance with you :)?

[Shadow]

Me too! Me too!
Good girl :D!

I did the gym today and mixed it up.
Even better :thumbsup:!

The bike had no left pedal so I started on the arc trainer, went to the leg press, bicep push and reacquainted myself to the rowing machine. I'm-a gonna hurt tomorrow. :rolleyes:
Ah - but it's gonna feel soooooo good ;)!

[Ammy]

Did you guys get hit again?.

ONe day we got three inches of rain, then it started freezing and turned into six inches of snow...so it ended up being heavy wet MUCK!
thank GOODNESS for my snow blower cause I could NOT have shoveled it!

[Shadow]

ONe day we got three inches of rain, then it started freezing and turned into six inches of snow...so it ended up being heavy wet MUCK! thank GOODNESS for my snow blower cause I could NOT have shoveled it!

I'm surprised the wet layer on the bottom didn't just clog up your machine. That would've been a pretty darned good workout - but then again, your body probably wouldn't have agreed :p :lol:!

[tljoseph]

Sorry it so late, but, hey, better that than never! I didn't do anything huge, just practicing form, but I did 10 reps in lunges, side lunge,and squats. My legs aren't liking this, but they will thank me one day!

[gitfiddle]

I've recently noticed a bump on the outside edge of both feet. After reading about metatarsal fractures and such, I'm going to check with the podiatrist. It's time for an orthotic check anyway. The internet is a good place to get information, but you can also get the horror stories! :jawDrop:

[Benay]

So frustrating! After taking the time to introduce myself with all the gory details and requesting advice, when I posted my post, I was told I was not signed in. This has happened to me a number of times on this forum and I keep forgetting to copy the post before submitting it so I don't have to go to the bother of rethinking and retyping all over again. Why does this keep happening to me? Is it because I am no longer a "regular" on these boards? Sometimes I have to sign in 2 or 3 times to finally get a message out.

So how come it worked this time on the first try after signing in?

[Benay]

Got bounced off again after submitting this post and never returned to the forum. This time I made a copy of my post before submitting it.

To Shadow: Trying again. Newbie to movers and shakers. Need advice on a home exercise routine until I feel safe leaving the house and driving in to town to the gym. When will spring ever happen?

I have three exercise aids at home. A set of 2# barbells. A stretch band. A machine that I sit upon that makes me push with both feet while pulling with both arms. Have no idea of its name. Whatever exercise I do, I do it in 10. The push-me-pull-you I do 20 times with a break to change my arm position from overhand to underhand pulls.For most of the exercises 10 is pain level.

With the bar bells I do the ones where arms are extended out from the shoulder and lifting from the side. (Hardest) Holding arms out at shoulder height and bringing them together at my chest. Holding bells at my ears then pushing my arms to the sky. (Next hardest). Holding arms at the side bend at elbow and bring bells up to my chest. Easiest. With the stretch band I hold arms out in front at shoulder height and pull them apart. Pain pretty much at 10 time/exercise. I am out of shape.

I am pushing 78, had bilateral knee replacements in 2006 which resulted in one floating kneecap so stability in walking is an issue. When I fall I cannot get back up without help or something to push myself up on. Trees and fences are not helpful. Cannot climb stairs without railings. All chairs need to have arms so I can get up and down. No lower body strength -- can't seem to put any weight on my knees. I can get out of bed because it is just high enough for leverage.

Made my goal weight on PP in 2007 and have had the 20 pound creep. Still low carbing. I am a pear shape with a lifelong struggle with my weight carried primarily on hips and thighs but a generous portion of fat all over.

My concern is to not lose any more muscle that I have already.

[gitfiddle]

Why does this keep happening to me? Is it because I am no longer a "regular" on these boards? Sometimes I have to sign in 2 or 3 times to finally get a message out.

So how come it worked this time on the first try after signing in?
Benay, first of all, welcome back! :) I don't think it's anything to do with the board and certainly not because you've been gone for a while.

It hasn't happened to me in quite a while, but I have had it happen! I don't know what the official answer is. :confused:

[Mitra]

So frustrating! After taking the time to introduce myself with all the gory details and requesting advice, when I posted my post, I was told I was not signed in. This has happened to me a number of times on this forum and I keep forgetting to copy the post before submitting it so I don't have to go to the bother of rethinking and retyping all over again. Why does this keep happening to me? Is it because I am no longer a "regular" on these boards? Sometimes I have to sign in 2 or 3 times to finally get a message out.

So how come it worked this time on the first try after signing in?

The board automatically logs people out if they haven't done anything for 15 minutes. I think that if you're set to log in automatically, it's not a problem, but otherwise you might find it catches you if you're writing a long post, or if you are interrupted part way through.

[gitfiddle]

Oh, that makes sense, Mitra. I'm set to login automatically. Thanks for the explanation!

[Benay]

How do I log in automatically? I clicked the box for "remember me" is that logging in automatically?

[Mitra]

How do I log in automatically? I clicked the box for "remember me" is that logging in automatically?

Yes, that's the one. Was that checked when you were having problems?

[Benay]

Yes, that's the one. Was that checked when you were having problems?

No I don't think so. I will check it whenever I sign in from now on. See if that helps. I have to do it every time I log in I see.

[Mitra]

If you check the box, you shouldn't have to log in next time you visit the board (of course, you would only want it set up like that if you're confident someone else isn't going to play with your computer - it's not a good idea at work, or in homes with mischievous teenagers, for example).

[Karole]

We were gone all day yesterday and didn't exercise. Today I did 20 min. on the elliptical and then did upper body work.

[Shadow]

Sorry it so late, but, hey, better that than never! I didn't do anything huge, just practicing form, but I did 10 reps in lunges, side lunge,and squats. My legs aren't liking this, but they will thank me one day!
Way to go, TJ :D!!!!! Believe me, you never need to apologize for focusing on form ;). Besides, you're new to this so I think that's a great start :thumbsup:!!!!

[Shadow]

I've recently noticed a bump on the outside edge of both feet. After reading about metatarsal fractures and such, I'm going to check with the podiatrist. It's time for an orthotic check anyway. The internet is a good place to get information, but you can also get the horror stories! :jawDrop:
Isn't that the truth :rolleyes:. Hopefully that check will go well - it's certainly much better safe than sorry!

[Shadow]

To Shadow: Trying again. Newbie to movers and shakers. Need advice on a home exercise routine until I feel safe leaving the house and driving in to town to the gym.
Welcome back, Benay :)! Let me do some thinking - I promise I will get back to you :nod:.

[Shadow]

We were gone all day yesterday and didn't exercise. Today I did 20 min. on the elliptical and then did upper body work.
Good for you! No worries - a rest day now and again is okay ;).

[Shadow]

Say Mitra.... while you're here.... anything else to chat about ;) :razz: :p?

[Mitra]

Rats. I knew it was dangerous coming in here :rolleyes:.

I've returned from my travels, and recovered from some food poisoning I picked up along the way, so I'm pretty much running out of excuses…

Tomorrow?

[gitfiddle]

...so I'm pretty much running out of excuses…
(psst: do you want to check out my list?):paranoid:

[Benay]

If you check the box, you shouldn't have to log in next time you visit the board (of course, you would only want it set up like that if you're confident someone else isn't going to play with your computer - it's not a good idea at work, or in homes with mischievous teenagers, for example).

No one else plays with my computer so I am safe. I have to sign in and click the box each time. Now when I leave the site, I sign off, does that make a difference? Should I just close without signing off?

[Mitra]

Yes, if you just leave without signing off, you should be able to come straight back without signing in the next time (if you've checked the box).

[Shadow]

Rats. I knew it was dangerous coming in here :rolleyes:.
Believe it or not, even when you're not here, you're still on my list :razz:.


I've returned from my travels, and recovered from some food poisoning I picked up along the way, so I'm pretty much running out of excuses…
Good grief, woman - I can't believe the limits you go to in order to avoid exercise :eek:!!!!!


Tomorrow?
Well - unless you can get some other germ or bug before then :p ;)!

[Shadow]

(psst: do you want to check out my list?):paranoid:
Watch it, grasshopper :evil:!

[Shadow]

Benay - I have sent you a PM. Please keep in mind, though, that I am not a professional nor do I have any proper training. What I know I have learned in the school of hard knocks, not from a textbook :).

[Ammy]

I went to the gym on Saturday, but wasnt' feeling it.
I had just cleaned my closet (trying everything on) and cleaned the kitchen and was about to go shopping at the Mall of America...so I just didn't spend much time or energy while at the gym.

But I went on Sunday and did my full workout. Not even sore today, suppose I need to increase my weights or do even more reps?? already??

[gitfiddle]

I went to the gym this morning and did my usual workout. No identifiable problems from the rower on Friday. My knees weren't stiff yesterday, so I'm chalking it up to better weather. :p :D

[Mitra]

(psst: do you want to check out my list?):paranoid:

Thank you, but the truth is that most of your excuses don't sound much more fun than mine! Anyway, today I actually did some exercise, so I can save the excuses up for another day :D.

[Shadow]

I went to the gym on Saturday, but wasnt' feeling it.
I had just cleaned my closet (trying everything on) and cleaned the kitchen and was about to go shopping at the Mall of America...so I just didn't spend much time or energy while at the gym.
You can't bat a thousand every day ;).


But I went on Sunday and did my full workout. Not even sore today, suppose I need to increase my weights or do even more reps?? already??
Muscle memory is a marvelous thing ;)! But don't jump too quickly - some days will always be easier than others. So give it a couple more workouts and then increase either the weights or the reps :thumbsup:.

[Shadow]

I went to the gym this morning and did my usual workout. No identifiable problems from the rower on Friday. My knees weren't stiff yesterday, so I'm chalking it up to better weather. :p :D
I love it when the weather and my workouts come together like they're supposed to :D!

[Shadow]

Thank you, but the truth is that most of your excuses don't sound much more fun than mine! Anyway, today I actually did some exercise, so I can save the excuses up for another day :D.
Well - good for you, Mitra!!!!! I was beginning to think your exercise was simply going to consist of running as far from me as you could :razz:.

[Mitra]

Well - good for you, Mitra!!!!! I was beginning to think your exercise was simply going to consist of running as far from me as you could :razz:.

But you know I dislike cardio almost as much as you do! Hiding behind the sofa is more likely than running :o.

[gitfiddle]

Hiding behind the sofa is more likely than running :o.P'raps I should be peeking at your list! :lol:

[Shadow]

But you know I dislike cardio almost as much as you do! Hiding behind the sofa is more likely than running :o.
Chicken :lol:! But you're right - that does sound better than cardio :p!

[tljoseph]

I have not been checking regularly, sorry! I have been applying the correct form though, to my Wii Fitness Program (and occassionally Let Dance! as my sons loves this) daily for a minimum of 20 mins. The only day I missed was Sunday as I was running hither and fro all day. :)

[Shadow]

I have not been checking regularly, sorry! I have been applying the correct form though, to my Wii Fitness Program (and occassionally Let Dance! as my sons loves this) daily for a minimum of 20 mins. The only day I missed was Sunday as I was running hither and fro all day. :)

Well done, TJ :thumbsup:!!!! You get a gold star :D!

[Karole]

This morining I did the elliptical for 20 min. then this afternoon I did lower body work.

[Needlewoman]

Update time before I get called out.

I walked to the shops on Sunday, but think that may be the last time for a while. The clocks went forward this weekend and combined with the Sunday trading times that meant that it was decidedly warm and I suffered :o I shall have to go shopping on weekdays when I can go when the shops open earlier. It may be time to resort to the exercise bike for cardio.

Monday I did 12 squats, paying attention to form. Yesterday life got in the way in the form of yet another heating/plumbing emergency (Oh, the joys of an old house in which everything seems to be wearing out). Glad to say that normal service has been resumed, and how glad I am that we have a back up electric water heater. Being cold is one thing, having to boil kettles for personal washing would be more difficult to cope with altogether.

I have just done a stock check of the chest freezer in the garage, so that will have to suffice instead of the upper body that I should have done yesterday. I certainly puffed a bit. I will do more squats later (and may be the other seated stuff) and will try to come back and confirm it. Got another freezer to do first whilst in the mood :)

[Shadow]

This morining I did the elliptical for 20 min. then this afternoon I did lower body work.
Well done :D!!!!!! Why are you being so quiet lately :suspicious:?

[Shadow]

Update time before I get called out.
Good to see you this morning, NW :D!


I walked to the shops on Sunday, but think that may be the last time for a while. The clocks went forward this weekend and combined with the Sunday trading times that meant that it was decidedly warm and I suffered I shall have to go shopping on weekdays when I can go when the shops open earlier. It may be time to resort to the exercise bike for cardio.
I definitely go for early shopping, myself. Biking is okay - and a great exercise if you like it. But I'm definitely not a fan of biking, especially uphill - that's Jilly's forte, not mine ;).


Monday I did 12 squats, paying attention to form.
Awesome!

Yesterday life got in the way in the form of yet another heating/plumbing emergency (Oh, the joys of an old house in which everything seems to be wearing out).
I know just what you mean about older houses :rolleyes:. Although my house is probably not as old as yours - we tend to be "younger" over here, especially in the West ;).

Glad to say that normal service has been resumed, and how glad I am that we have a back up electric water heater. Being cold is one thing, having to boil kettles for personal washing would be more difficult to cope with altogether.
Good heavens, yes :eek:. I am so glad you are up and running again!


I have just done a stock check of the chest freezer in the garage, so that will have to suffice instead of the upper body that I should have done yesterday. I certainly puffed a bit. I will do more squats later (and may be the other seated stuff) and will try to come back and confirm it.
Sounds like a great plan :thumbsup:!

Got another freezer to do first whilst in the mood :)
Seize the moment :D!

[Needlewoman]

Squats (and freezer) done.

[Karole]

Well done :D!!!!!! Why are you being so quiet lately :suspicious:?

Why???? You mean you don't relish the peacefulness of it all? :D

Say ---if I'm really noisy will you give me credit for a unique Kricket exercise ? :lol: Will you huh :confused:

No, it's just that I have just been so busy, busy, busy. Either on the run all the time or having company over --or preparing for company to come.

[Shadow]

Squats (and freezer) done.
Wow - what a productive day you had :D!!!

[Shadow]

Why???? You mean you don't relish the peacefulness of it all?
It always scares me when you become too quiet :paranoid:


Say ---if I'm really noisy will you give me credit for a unique Kricket exercise ? Will you huh
Now you're sounding more like yourself :p. But the answer is still "no" - unless it's a particularly vigorous and active type of noise. You know, like carrying a bass drum and beating it rapidly while marching up and down the block :razz:.


No, it's just that I have just been so busy, busy, busy. Either on the run all the time or having company over --or preparing for company to come.
Ah - the life of the socialite ;).....

[jilly27]

I'm back from the mini holiday. Well I was back a couple of days ago but couldn't get on the computer as a certain someone was monopolizing it... :rolleyes:

I did one workout while away, the hotel was 25 stories high so I climbed a them for cardio and did upper body in the little gym there.

Worked out with DS tonight and tomorrow is the trail thingy. And I may start cycling to work on Friday, depending how cold it is in the morning.

Jilly

[Benay]

Thanks you Shadow for all the suggestions and the links -- which I have reviewed and saved to my "Favorites" file. They are definitely things I can do.

I gather that slow is better than fast and form is better than number of reps. Is that correct?

As I looked over some of the other posts, there was one that attracted my attention. Doing upper body one day and lower body the next. This makes sense in terms of getting exercise every day rather than every other day while letting muscles from one day rest the next. Any information on whether there is any advantage (or not) of doing exercises this way?

How about the aerobic exercises -- running, walking, rowing machine, elipticals etc. Are they better done every day or every other day? Thanks again for all your help.

Oh yes, and another question. Is it better to do repititions until you get a burn or muscle fatigue or to simply do a certain number at a time?

[Needlewoman]

Wow - what a productive day you had :D!!!
I don't tell you the half of what I get up to :lol::lol::lol:

Anyhows, upper body was done this morning so I'm off the hook again until tomorrow morning.

[Shadow]

I'm back from the mini holiday. Well I was back a couple of days ago but couldn't get on the computer as a certain someone was monopolizing it... :rolleyes:
Jilly - Glad you could finally check in :D! We've missed you!


I did one workout while away, the hotel was 25 stories high so I climbed a them for cardio and did upper body in the little gym there.
That sounds like a good workout :nod:!


Worked out with DS tonight and tomorrow is the trail thingy. And I may start cycling to work on Friday, depending how cold it is in the morning.
I'm sure you're excited to start cycling again - and I'm sure DS is glad you're back to kick her butt, too :p!

[Shadow]

Thanks you Shadow for all the suggestions and the links -- which I have reviewed and saved to my "Favorites" file. They are definitely things I can do.
You are so welcome, Benay!


I gather that slow is better than fast and form is better than number of reps. Is that correct?
Form is always first :nod:. As for fast vs slow - both methods supposedly work (although I lean toward slow, especially now that my joints have some issues). Definitely for your purposes, I think slow is best. You can always experiment with fast in the future - but slow is the best way to learn proper form, IMHO :). And you have less chance of injury going slow and steady, especially when you have a challenge like you do with your knee.


As I looked over some of the other posts, there was one that attracted my attention. Doing upper body one day and lower body the next. This makes sense in terms of getting exercise every day rather than every other day while letting muscles from one day rest the next. Any information on whether there is any advantage (or not) of doing exercises this way?
Way to go reading and learning :thumbsup:!!!! So I'm sure by now you know that a warm up and ending stretch is necessary at all times, right ;)? I realized yesterday I forgot to put that in my PM....

Anyway, back to your question: it all comes down to what works best for you :). Occasionally I do both upper/lower on the same day just for some variety, but my preferred method is to do them separately. The biggest rule of thumb is to not do any muscle group back-to-back. For example, don't do legs, legs, arms, arms. I have done that - but only with endurance workouts, never with strength workouts.


How about the aerobic exercises -- running, walking, rowing machine, elipticals etc. Are they better done every day or every other day? Thanks again for all your help.
Again, that depends on what works for you :). Personally, I think resistance/strength is the key. My only suggestion is that if you were going to do cardio every day, I would suggest you do shorter sessions. You can also vary what you do - one week do more sessions, the next week do fewer sessions. My only rule of thumb - and this is for me, not a scientific conclusion ;) - is that if I'm doing frequent cardio, I do short, intense sessions. If I'm doing just two rounds of it a week, then I go longer with less intensity. I tend to walk a lot and have come to the conclusion that walking works fine for my cardio - it's also kinder to my hips than the pounding caused by indoor activity.


Oh yes, and another question. Is it better to do repititions until you get a burn or muscle fatigue or to simply do a certain number at a time?
It's actually possible to do both (go to failure AND go by reps). The key to that is to pick a weight that fatigues you in X number of reps. This is the way I train. If I know I want to do, say 15 reps, I pick one weight. But if I want to do the same exercise for 10 reps, I go heavier. A lot of it is experimenting. You will find some days you're stronger than others and some days you just don't have the gumption to go whole hog. Then you can always go lighter or do fewer reps. Variety, IMHO, is a good thing. Not just for the body, but also for the mind.

[Shadow]

I don't tell you the half of what I get up to :lol::lol::lol:
Mmmm - that's a leading statement if I ever heard one :lol: :p :D!


Anyhows, upper body was done this morning so I'm off the hook again until tomorrow morning.
Well done - again!!!!!!!

[Benay]

Shadow, many many thanks. Again! Having someone who has "been there, done that" is always so helpful! Basically, I need to learn to listen to my body. Tough to do when I have been ignoring my body for decades. So far, my own weight gives me enough trouble for lower body and the 2# bar bells are enough for upper body.

Another question? I have a tendency to do exercises all day long as I fatique easily so I will do some till I am tired then later in the day do others. I have never known if this is a no-no and we are supposed to do it all in one session. That would work in a gym but is it necessary for at home exercises?

Finally, I prefer to exercise on an empty stomach If I forget and eat, then I wait at least 2 hours to exercise. Any recommendations on that?

So sorry for all the questions Shadow. It's so nice to have someone who not only knows but is willing to answer.

[Ammy]

Still working out consistantly.

Last night I sped up my treadmill and added more kettleball throw-then-squat exercises.
Still not sore today so I guess I do even more. But when I'm throwing that 8lb weight around, I don't want to push to exhaustion...I have bruises from when I do that. I become sloppy and ram the weight into my legs. OUCH!!!

[gitfiddle]

Hi, everybody! I made it to the gym this morning, Shadow, then dropped in on my chiro. Very sore shoulder. Of course, it was connected to every other part of my body. :rolleyes: The shoulder is markedly better.

[Shadow]

Shadow, many many thanks. Again!
Anytime :D!

Having someone who has "been there, done that" is always so helpful!
Too bad it was so hard on me :lol:!


Basically, I need to learn to listen to my body. Tough to do when I have been ignoring my body for decades.
Believe me, most of us here know just what you mean!!! But better late, than never ;)!

So far, my own weight gives me enough trouble for lower body and the 2# bar bells are enough for upper body.
Yup - that's perfect to get started with :nod:.


Another question? I have a tendency to do exercises all day long as I fatique easily so I will do some till I am tired then later in the day do others. I have never known if this is a no-no and we are supposed to do it all in one session. That would work in a gym but is it necessary for at home exercises?
Nope - do them as you can, even if it is piecemeal. The only "rule" is that you warm up some before doing them (you can just walk around the house or scrub a toilet or whatever makes you blood flow ;) ) - and always stretch the muscle group when you're done.


Finally, I prefer to exercise on an empty stomach If I forget and eat, then I wait at least 2 hours to exercise. Any recommendations on that?
I always exercise on an empty stomach. I know some say it makes them dizzy or weak or whatever, but that is the only way I can do it. I have never had a problem with it - and that way I am never sidetracked by an excuse when something arises in the day ;).


So sorry for all the questions Shadow. It's so nice to have someone who not only knows but is willing to answer.
Heavens, never apologize for asking questions, Benay!!! That's the best way to ensure you go about this as safely as possible! There's so much to learn and know and do - it's kinda scary to just jump in all by yourself!

[Shadow]

Still working out consistantly.
Glad to hear it :D!


Last night I sped up my treadmill and added more kettleball throw-then-squat exercises.
Well done!

Still not sore today so I guess I do even more. But when I'm throwing that 8lb weight around, I don't want to push to exhaustion...I have bruises from when I do that. I become sloppy and ram the weight into my legs. OUCH!!!
That is not good :eek:! I would say instead of throwing to the point of getting sloppy, you add some free weights or body-weight exercises instead ;).

[Shadow]

Hi, everybody! I made it to the gym this morning, Shadow, then dropped in on my chiro. Very sore shoulder. Of course, it was connected to every other part of my body. :rolleyes: The shoulder is markedly better.
So glad he made you feel better! Happy to hear about that workout - but I hope you didn't do something to exacerbate that shoulder and bring on the soreness :eek:!

[gitfiddle]

...but I hope you didn't do something to exacerbate that shoulder and bring on the soreness :eek:!It could have been the rowing I did last Friday, because it showed up Sunday morning and has been getting worse. It may have been that I slept on it wrong, too! I also did some cleaning behind some heavy furniture last weekend. Who knows! :confused: The shoulder is feeling better and I hope it will be gone by morning. :p Till next time! :D

[Benay]

Thank you again Shadow for all the clear and concise answers and the encouragement. These are things I have always wondered about but never knew who to ask. What a great resource person you are!

Do you have a link to a video about upper body stretches? After doing arm movements/exercises with bar bells and stretch band, how do you stretch? I am familiar with leg stretches but I am clueless about arm stretches. Thanks.

[Benay]

Shadow, I found the video of the upper body stretches in the links you sent. I already do those. Good to know I am on the right track. Got the stretches from a workout tape made by Angela Lansbury for those of us older but still beautiful people. Thanks again.

[Shadow]

It could have been the rowing I did last Friday, because it showed up Sunday morning and has been getting worse. It may have been that I slept on it wrong, too! I also did some cleaning behind some heavy furniture last weekend. Who knows! :confused: The shoulder is feeling better and I hope it will be gone by morning. :p Till next time! :D
Isn't it amazing how difficult it can be to pinpoint an injury :rolleyes:? Guess that's a good sign that we're active, though :p!

[Shadow]

Shadow, I found the video of the upper body stretches in the links you sent. I already do those. Good to know I am on the right track. Got the stretches from a workout tape made by Angela Lansbury for those of us older but still beautiful people. Thanks again.
You're so welcome! I'm not surprised you're already on track - I think you know more than you trust yourself to know ;). As you said, the key is to listen to your body :). Just knowing how much you want to go after this despite your setback tells me that you're not a total stranger to staying fit.