June Fitness Group!! Hooray!

Anyone else need a little structure with their fitness commitments? In the past months (Sept 2010-May), a few of us certainly made working out and exercise a new, healthy hobby. Makes a person feel proud to accomplish goals, right?! BTW, I can totally tell the difference in my body from the workouts I committed to last month. It's working and I haven't been calorie counting as strictly as I was before the Fitness Group. Thanks for support everyone :)

This will go Throughout  June in hopes that a whole month is enough to start a new, healthy habit of working out regularly. Tell me what you want to accomplish this week. Studies show that if you write it down, and say you WILL do something, you're more likely to stick to your word. It doesn't hurt to know that you'll report how you did either. No judgments here. If you missed a workout, let's talk about it and get you back on track. That's what we're here for :)

Set your own goals and keep us posted. I plan to update my progress every time I do something active, and since I'm planning on being active each day, expect to see me update often 

You are OUR inspiration. Talk to us. Tell us what you've done. Drop by and see how motivating it can be to read about the progress of others. If you're feeling behind, talk to us. We're here for you.

Informative "How-To's":

Dork -to-Diva: Great pictures of how to perform a routine

5x5 weight-lifting program: Scroll down for calendar; click on links for informative videos

Stronglifts 5x5

Hal Higgons Running Programs: Scroll down, select distance, select level (novice, intermediate, advanced, walk).  This helped me train for a half-marathon last summer

Couch-2-5K: Never ran a 5K before? Here's the baby steps that get great reviews. Scroll down for the calendar.

Yesterday's workout:

Madcow 5X5 (All sets 5 reps unless otherwise indicated)

Bench Press: 65, 80, 95, 110, 120

Squats: 95, 105, 135, 155, 185

Barbell Rows: 55, 75, 95, 105, 120

Good Mornings: 2 X 10 at 85 lbs

Pull Ups: 5 X 2

Weighted Sit Ups: 4 X 10

This morning I ran 3 miles, then made it to spin class tonight.

Keep up the momentum everyone!

played volleyball last night, both with the team and 3 on 3 after the games. Fun times!

Tonight's all about lifting. See you later :)

Original Post by dbackerfan:

awestendorf How the heck can you overhead squat 55 lbs OMG I am so weak - I could barely do 16 lbs by the time I finished the phase! That is impressive indeed!! I hurt to think  about it

heh, thank you!  I can do more than that, but probably not for 12 reps.  We'll see later this week, I suppose!

Lifted this morning:

• Snatch-grip deadlift: 3x12x75
• T push-up: 3x12
• Bulgarian split squat with overhead press: 3x12x30
• Pullover: 3x12x30
• RDL/Bent-over row: 3x12x65
• Lower body Russian twist: 3x12

I think part of the reason I'm feeling so "meh" about my lifting is because of these darn high rep sets. I'd much rather lift more weight at 8 reps.

Some mental notes: Need to up the weight on the pullovers. Need to stay where I am with the RDL/row until I can get my upper body more parallel to the ground. The BSS with the overhead press is excruciating for some reason.

Gettinghealthy: You'll get there! I'm a novice to lifting and these other ladies and gents make me feel that way (which is NOT a bad thing)! I can't wait to get there, either!

Crazy: A nasal rinse for your sinuses like Gettinghealthy suggested is a great idea! My husband has allergies and uses a rinse daily. It helps a ton!

Dbacker: You were busy!

Alpha: You were busy, too!

MJ: A few friends of mine tried to get me to join a volleyball team this summer. It sounded like fun but I've never played in my life! Glad you're enjoying it.

Original Post by gettinghealthyiam:

Original Post by oldguysrule:

Original Post by gettinghealthyiam:

How do you take a density measurement?! 

I counterweight myself with partially filled bottles, until I am neutrally buoyant (neither sink nor float to the surface). That tells me my under water weight. I can find my density by comparing that number to my dry land weight, but I usually just compare the underwater weight to my last test and see what my improvement was (gaining a pound of muscle makes you 25.7 grams heavier under water, and losing a pound of fat makes you 39.7 grams heavier under water). For me, it is far harder to gain muscle than it is to lose fat, so it is nice to be able to "check on things" once in a while.

 

I'm totally lost on this :(

There are simpler versions, and more complicated versions of this. The simplest is: after you blow your breath out, women who are under 20% body fat sink to the bottom. Men (heavier bones) will sink at around 26% body fat. If you still float after an exhalation, stay vertical and have someone see how much of your forehead is still out of the water when you exhale. As you lose fat, less and less of your forehead will be showing. You are doing great if the water is at your hairline or above.

I feel like you guys are all so advanced! I'm going to plug along and see if I can get to where you guys are one day! What great motivators you all are!

I agree that this thread is inspirational. I am so thankful for mjsophia starting it last fall. I stay more motivated to at least get some exercise in almost every day.

I took a pilates class today and warmed up on the elliptical beforehand. I was on call and they called me in right when class was done! I ran to work (not literally) and my muscles were still 'shakey'! 

Crazy - for your allergies you might want to consider a nasal sinus rinse. (Also many meds for allergies can cause dizziness FYI especially Singulair.)

I started using a neti-pot type sinus rinse a few months ago, and it really does make a difference.

I did a 3 mile, trail, run/walk with DW early this morning. We saw two antelope, and tracks of javelina (common in S. AZ, but not so much here).

Dbackerfan: do you see javelina in Cottonwood often? My friends in Prescott say they are "pests" down there. I've only seen tracks up here.

Original Post by oldguysrule:

I did a 3 mile, trail, run/walk with DW early this morning. We saw two antelope, and tracks of javelina (common in S. AZ, but not so much here).

Dbackerfan: do you see javelina in Cottonwood often? My friends in Prescott say they are "pests" down there. I've only seen tracks up here.

Oh yes, those smelly rotten mean things are all over the place.  I live in a valley near Oak Creek and there have been many a morning and evening while coming along the switchbacks to my place I've almost run over a few - Also in my old house we would have a herd of them in the backyard that would drive our dogs nuts!  Don't dare let the dogs out though cause those things will attack. 

dbackerfan and bierorama: Thanks for your kind words and inspiration!

OGR: Thanks for your explanation and your simplest version, I'm going to try it!

I walked over a mile this a.m. with my honey at 5 a.m., yea!

Thank you to everyone for answering my question on the FSSP's, I have a hard time going from the hand placement on the front squat to the hand placement on the press before I reach the standing position, so my push hasn't had much momentum.  I will get it eventually.  I really like the wide grip deadlift from box so much more than the FSSP.

Tomato  - Belated Good wishes for your Anniversary - 20 is quite a milestone!

@OGR and Dbacker - those javelina are ugly things!  They look like a cross between rats and wild hogs.  Eeek!

Bier - I feel your pain on those high rep sets - I don't like them either.  And uh, don't sell yourself short - you are just as kicka** as anyone else here.

CrazyP - I have a friend who makes her own cheese - and from what she says, it's not very difficult - I wonder how hard it would be to make your own yogurt?

http://www.makeyourownyogurt.com/print/how-to -make-your-own-yogurt.pdf

I have had the bell plantation PB2 - it's a fraction of the calories.  It tastes somewhat like peanut butter.  But it is different.  I liked it and would buy it - I got samples of PB2 and also of Chocolate PB which I haven't tried yet. 

gettinghealthyiam - You are right up there with all of us, we just keep on keepin' on.  (oh gosh)

The underwater BF measurement is interesting, next time I get to the pool I will try it.  Do you have to do it in deeper water over your head, or can you scrunch up your legs in shallower water?

Today's workout

circuits x3

• Jumping jacks x60
• T- Push ups 12 lb dbs x10
• Barbell step (5 risers and platform) 40 lb bb x20
• Renegade rows 12 lb dbs x20
• Front squat push press 40 lb bb x10
• v-sit ups 25lb db x20
• kb swings 14 kg x20
• burpees (w push up and jump) x10

9 minutes on the precor for 100 cals Ran out of time because had to pick up my sidekick

I am getting too quick at this circuit - need to switch up some of the exercises - of course except for the burpees which continue to make my life miserable, so I just keep doing them.  I will conquer you!

During class tonight managed to take a medicine ball to the face - yea - ouch and not to mention fat lip forming fast!!!!  My nose is a little sore as well.  tomorrow I should look rather black and blue cause as anyone who knows me knows I bruise EASILY - I'm also working up front tomorrow for the doctor ( other lady's daughter is getting married Saturday and she's taking the rest of the week off) hope I don't scare the patients away!!!!  going to be interesting.

Workout consisted of 10 minutes of AMRAP of 10 burpees, 10 ball slams ( yep thats what hit me) 10 push press

Then we did 10 minutes AMRAP of 10Wall Balls 10 Knees to Elbows and 10 bear crawls

Had to call my neighbor for some ice ( she also gave me some frozen peas) as I don't have a freezer - As soon as I finish eating will continue the ice to face treatment.  

eta: I just texted another coworker and told her tomorrow I'll probably be scaring the patients away - then I'll just say "you should have seen the other guy" she texted me back "I bet he looks really bad if he's a "Pizza boy"" 

to those who don't know my "Pizza boy" analogy those are the men at the gym who stricly do upper body, chest, and bicep curls and dips and never work below the rib cage and I say they look like upside down pizza slices- hence the "Pizza Boys"

Dbacker - yikes!  how are you doing today??

Original Post by lcuconley:

Dbacker - yikes!  how are you doing today??

Lip isn't too bad - but my nose really  hurts now!  No bruises yet either but its still early.  

Thanks to everyone for their allergy suggestions. I should mention that I've been receiving treatment from an allergy specialist for three months now, and at first it was working great...but, to make a long story short, after the first month I was not able to follow all of her instructions (read: dust mite allergy, requires a plastic sheet and mattress pad on the bed and keeping bedroom dust-free, also washing bedclothes and curtains weekly...I only got the mattress pad and plastic cover this week, plus a new blackout curtain...and I live in the dusty desert...) and that's when I started getting a little congested again. And then on Saturday we spring-cleaned and it never occurred to me to wear a dust mask, so on Sunday I woke up feeling horrible.

I saw a Neti-pot in the HEB by my work and am contemplating getting it, but I want to ask my allergist first. I get weekly shots as it is (and yes, I hate them). I felt far too lousy to work out on Monday, so I'm hoping I'll hold up through today and be ready to start Stage 7 tonight. I have a little pain and a little congestion, but it's better than it was thanks to the allergist's prescriptions.

Dbacker...you poor thing!

Despinamb, thanks for the PDF. I admit that it looks like a lot of work when I can just buy the Lala light with Splenda, but if they discover that Splenda gives you cancer or something, or I find it is really interfering with my fitness goals, I'll give the 'make your own' a shot for sure. The Lala brand is the only one I've found with no added sugar except Splenda...but even their 'natural' yogurt has added sugar in it! So any starter that I would use from the store would have added sugar in it anyway...

Hi CrazyP - I just wanted to add my 2cents on the allergy thing.  My limited understanding from my allergy experience and my son's is that pretty much most people are allergic to dust mites - how sensitive each person is varies, obviously, but it's a pretty common thing.  Neither my son nor I have allergies to anything other than dust mites. 

So on the advice of our allergists I went out and spent a fortune on the mattress, pillow and box spring covers, etc., washing sheets in hot water, no curtains in his room, new vacuum with HEPA filter.  I am not sure that any of this effort has made any difference whatsoever.  People I have talked to after the fact, patients and other doctors have confirmed that basically when allergists can't find another reason for allergy symptoms, they blame dust mites. 

Having said all that, it appears that my son does have some allergies that his allergist probably didn't test for or that he has developed since he was tested - he can't stand my parents' cat - it's a sneeze-fest at their house, less so at my sister's house with a dog and cat, but he definitely stuffs up and sneezes.

It all seems to me to be a very inexact science.  I know a lot of people who swear by that nasal rinsing thing.  I just can't get myself to do it. 

The yogurt thing does look like a lot of work - I don't think I could spend all that time making it.  Maybe when I retire...some day.

That's all

Dbacker..Ouch! Hope your nose gets better soon.

Wow, Crazy, those allergies are intense. I remember Dove saying that she has a neti-pot and loves it. You can ask her what she things of it?

Nice workout, Des!

gettinghealthy, I wish I could get up that early ant enjoy a nice walk. I've tried being a morning workout person, but I can't on days I have work. My brain no want to wake up that early.

Lifting last night:

Totally confused deadlifts with Romanian deadlifts so I tweaked the workout. PS: I suck at deadlifts.

• Romanian dealifts: 8@45#, 8@65#, 2x8@75#
• Static lunge on box: 20@20#,15@24#, 15@30#, 15 @40#
• Pushups: 1x20, 3x15 on bench
• deadlift: 4x15 @45#
• Dumbbell row; 20@20#, 20X24#, 20#30#, 15X40#

awestendorf: It sounds hot in the Valley. How is the new job?

mjsophia: good job on the 5K. I bet that you’ll beat your record on the next one.

crazy: I also live in a very dusty area, with very dry air, and we just had a record breaking amounts of pollen that made the news (from Ponderosa trees). The pollen load was so high that it bothered people that don’t even have allergies. I had a recent chat with a general practice physician about sinus problems. He suggests the shots as a last resort after: 1) avoidance measures where possible/reasonable 2) non-sleepy allergy drugs like Claritin 3) Neti pot 4) saline nose spray several times a day 4) guaifenesin (expectorant, to keep mucous from getting thick) 5) humidifier by the bed 6) steroid nose spray, if the other things aren’t working. Kind of a “shogun blast of everything” method. He isn’t an allergy specialist though.

tomato: happy anniversary.

beir: I hope that you’re getting some pep back.

alphabet: running 3 miles, and then spin class on the same day. Wow.

despinamb: (underwater stuff) If you pull you knees to your chest, your legs pull you forward into the “jellyfish float,” with your mid-back bulging out at the surface. You could have an observer note how much of your back is out of the water (not as easy to measure as the forehead thing though). On the other hand, maybe you sink like a rock already. In shallow water, blow out your breath and sit back like you are falling into an easy chair. See whether you can sit on the bottom, or float to the surface. Let us know how that works (I need more experimental subjects and data, lol). My wife (5'7.5”, 142 lbs) sinks (a year ago she didn't).

I ran three miles on trails this morning. I feel like I’ve mostly recovered from last weekends race, so I’ll still be doing the road 10K this weekend.

Crazy- Sorry to hear about your allergies! I hope they improve soon.

OGR- You are awesome! Sounds like you get some fantastic trails in. Have fun on your 10K this weekend.

Yesterdays workout:

Madcow 5X5 (All weights 5 reps unless otherwise indicated)

Deadlift: 109, 129, 155, 185

Squats: 95, 105, 135, 135

Overhead Press: 55, 65, 75, 80

Run: 1 mile

Today I went ahead and did the pack test for the fire station for the year. 45 lbs, 3 miles. I had my best time to date, came in at 38 minutes and 35 seconds. Decent workout! I really like where I am at physically, I was not even breathing too hard at the end. Tomorrow I plan on lifting in the morning, then I am going to get a short easy run in. 

Dbacker - hope your nose and lip are feeling better and not bruised.  You were probably lucky it wasn't worse! 

Alpha - cool new photo!  Congrats on the most excellent test - I assume you were running - on a trail, track, road? 

OGR - Thanks for the info.  Somehow I seriously doubt that I will sink like a rock, but I am going to try the shallow test first and see how that goes.  I will report on my progress, but who knows when I will get to the pool...

Today's workout   NROLFW Stage 2 WO A3

• FSSP 1x4x45, 1x10x60, 1x10x65
• step ups (5 risers and platform) 1x10x90, 1x10x95
• one point db row 2x10x30 dbs (go to 35's)
• static lunge rear foot raised (3 risers and platform) 1x10x85, 1x10x90
• Push ups (feet elevated on bench, hands on bosu) 2x20
• Plank (One leg) 2x 60 seconds
• Horizontal wood chop 1x10x50, 1x10x60
• Assist pull ups @60 lbsx2

21 minutes on precor with Intervals - 15 minutes  (60/60) level 4 resistance, incline 14.  260 cals

I realized on my first stage 2 WO doing wood chops that I was using a Nautilus cable apparatus that said something like "amount of weight at handle is equivalent to 25% of amount of weight on stack."  So while it looked like I was using 65 lbs, I was really only using slightly over 15 lbs.  What a pain.  Today I used the cable machine where what's on the stack is what you actually lift. 

despinamb- Nice workout! 15 lbs for wood chops is nothing to scoff about, you are a strong woman! I do like my photo, I found my fishing hat and had to take a picture in it as it tickled my funny bone. The pack test is done on a flat track, just walking, so not too bad. 

My face still hurts and i have this weird almost "Hitler" mustache shaped bruise formed on my lower lip.  HOneslty waiting for someone to suggest shaving - but its only a bruise.  Today my nose actually hurt more through out the day while the lip just looks worse. Despite the face pain and headache made it to the gym- did workout A phase 2 NROL4Abs.  Didn't push too hard though as I was saving myself for the cleans clinic.l

Cleans clinic was fun.  trainer spent a lot of time with us.  Cleans are hard work.  But fun !  THink I'll incorportate them more into my lifting. for having never done them teh trainer had me progress to some cleans the others didn'g get to do.  Cleans are hard work.. My legs and arms hurt a bit.  It was fun and well worth the money ( free) included in price of gym membership 

Hope my bruised face and ego feel better tomorrow.