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Old 12-20-2014, 12:48 PM   #2061
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Today and tomorrow morning between shifts I will do one hour on the treadmill and the ab squat challenge
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Old 12-20-2014, 07:37 PM   #2062
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I started my day with yoga... I have to say, it was my best day yet. I feel more limber than I did just a few days ago. I can do some of the poses that I couldn't before. And transitioning from one pose to another is going more smoothly also.

I also resumed my 2 challenges: ab/squat and back today. I started from the beginning again just to be fair.

I also did my weight/step workout to fill in the gaps. Not a bad day

As an aside: it's true what they say about exercise and endorphins. I have been in a bit of a holiday funk (being here without my family...or anyone really) for the last few days, and this really helped clear my mind and grant me some perspective. I am a grateful girl...
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Old 12-20-2014, 09:22 PM   #2063
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I walked a LOT today. I'll check my Fitbit stats in a bit but I bet it was at least 5 miles.
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Old 12-21-2014, 10:48 AM   #2064
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A busy, busy day thus far, exercisers!

I saw Twinkle Toes but she wasn't working out yet or she'd finished. Not sure. She was dressed.

I got right into it on the treadmill and then moved on to circuit training.

T33, random program, level 9
Stats: 237 cal, 1.90 mi, 35:00 min
Intervals: 1 @ 90 sec, 2 @ 60 sec. All @ 5.3 mph and .5 incline

Since I didn't do any weight training at all yesterday, I decided to do it all today.

yay



This is what I did:

seated leg press-90 lbs
leg extension-35 lbs
seated leg curl- 55 lbs
chest press- 35 lbs
fixed pulldown- 70 lbs
seated row, both ways- 40 lbs
shoulder press- 10 lbs
biceps curl- 40 lbs
tricep extension- 40 lbs
ab crunch machine, both ways- 40 lbs
glute- 50 lbs
hip adduction- 130 lbs
hip abduction- 130 lbs
back extension- 75 lbs
calf extension- 70 lbs
fly- 55/50/40 lbs

Usually I do the upper body one day and the lower body another and sometimes I throw in other machines that look interesting to me that particular day, like the abcoaster for the obliques or the Hammer Curl (another ab machine that hits both the top and bottom portion of the ab muscles). Today, I decided to punish myself for my laziness yesterday.

Everyone's different and, for me, the shoulder press is very hard. Ever since my car accident years ago, it's been that way. I also have difficulty blow drying and flat ironing certain sections of my hair because of it and can't do it for very long, no matter how well it's going.

I did 3 sets of 10 reps, except for the back extension and the calf extension. Those I did 3 sets of 15. I also did an extra set on the hip adduction and abduction machines. Don't get excited about the 130 lbs. It's not really 130lbs. When I transferred from an older gym to that one, I thought their hip machines were broken because my old weight was between 50-70 lbs. The older gym had more 'true' weighted machines. Nowadays a lot of the machines do the work for you, so the 130 lbs really feels like it's about half that.

I pushed myself on the fixed pulldown and really felt it right afterwards. I could have done more weight on the glute machine but it's the one that's like a kickback and every movement on my right side causes twinges in my thigh and back of my leg, which signals that the sciatica is not happy so I tend to baby myself on that machine. I prefer the glute machines that you lay down on that are kind of like a hamstring curl. Those felt like they did more for me when I used them. Again, that was at my old gym which is the same company but they are all franchised out and have different specific machines even if the general grouping is the same (upper body, lower body, ab, cardio, etc).

The fly was my last machine and I was fading fast. My first set was 55 lbs and the last was 40 lbs and even then, my arms were shaking and I couldn't quite make the handles meet in front of me. I really don't think I could have done more without sacrificing safety so I'm happy with that.

How was your Sunday workout?
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Old 12-21-2014, 01:21 PM   #2065
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Hey Gemme, great write-up

I haven't been posting for the last couple of weeks because I'm paying the price for doing the wrong thing. I had a situation where my yard dude didn't show for a month. November. In leaf country. I was feeling great because I've been getting some spine goodies done and it's been forever since I've been able to do that sort of thing so I went for it and raked/bagged leaves, lots of them. I knew I had been told no lifting or housework for a week and it had only been three days BUT, I was super careful and set up some clever ways of doing things so that I wouldn't be lifting much weight but that meant a lot more bending and twisting. I told myself that the first sign of discomfort and I wold stop and would have, but it never hurt. I even stopped and saved some for later. Spectacularly bad idea on my part. The next couple of days were...Hmm, interesting.

So, the hip that has been threatening to do something ugly for the last year and a half did. All my fault, but I have been relegated to walks along a trail (with a cane, temporarily) and waiting for tomorrow and my appointment with a hip guy. Not all bad, the river area is hitting eagle watching season and I've been enjoying it and learning a lot. I've even got a birdwatching mentor now, I just found out his name is Tom but I've been thinking of him as "Eagle Eye" so I'll stick with that here.

It's sort of amazing to me that two body parts made of pretty much the same things, producing symptoms that can be attributed to either somehow require an entirely separate system of specialists, clinics, images, etc; because they are two inches away from each other.

As soon as I get a consult I'll see what is prudent to do gym-wise and promise to actually obey Drs orders.

Anywho, even though it's raining, I plan on suiting up in a couple of hours and going down to see what mother nature has in store for me
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Old 12-21-2014, 01:59 PM   #2066
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I'm back, and on break so there will be many activities to make up for lost time. This semester was a killer (to be followed by another, i'm sure) so I haven't been as active as I normally am. My back has been reminding me of this. Yoga, first thing in the morning to remedy this lapse!

Other than that there has been some snowboarding this week, and my gf and I went snowshoeing this morning. Did a nice 6 mile hike with the dogs, now on to some laziness by the fire.
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Old 12-21-2014, 03:17 PM   #2067
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Yesterday: 30 minutes stair master, followed by 30 minutes leg and back strengthening with weights. While on the stair master I lost my nextflix connection so I was trying to figure that out while at the same time... going up "stairs." I'm always worried that being distracted by something will make me go slower, so I overcompensate and go faster. Hence, a little exercise induced asthma that thankfully went away mid-way through my weight routine. There are quite a variety of mistakes available to make when it comes to exercise
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Old 12-21-2014, 03:56 PM   #2068
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I started out this morning with my weight/step routine (so I could justify watching a movie) and also did the ab/squat and back challenges.

Quite frankly, I feel like I get more of a back workout from my step/weights routine. And from yoga. Mayhaps I need to increase the weights. The squats are doing their job though. I've done squats all along in one variation or another, but now I've noticed that the muscles by the outside of my knee (that go up the outside of the thigh) are much stronger now. More defined.

As to the ab workout I posted, I added reverse crunches (same amount as regular crunches) and bicycles for good measure. I also love these situps you do with weights (5lbs for me) that is basically a fly with a leg extension, but I feel my chest AND abs....I am ever the multi-tasker!

OH and suddenly I have no trouble keeping my feet on the floor while doing situps. Does that mean I've gotten stronger? Or just habituated?? I'm curious...
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Old 12-22-2014, 04:49 AM   #2069
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Almost half an hour walk to start with. Today's my PT eval so I'm not sure exactly what else I'll be doine. I just know that it was freakin' early when I woke up today.

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Old 12-22-2014, 07:28 AM   #2070
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No exercise thus far today, but I did forget to mention I took prolly a 1.5 mile walk with Jacques. I should do the same today; he enjoys it so much

Also, when I woke up today, I can definitely feel my tummy tightening from the sit ups I've been doing. It's such a good feeling to get stronger I thought about it yesterday and I think that's why yoga is getting easier. I have less tummy in the way and what's still there I'm in the habit of pulling in to breath and move. Just having stronger stomach muscles is making me more aware of my posture, which is probably why my lower back has not been hurting me of late. (It used to hurt EVERY morning. I was like a 90 year old woman hobbling around!)

I have been gearing my workouts to strength training that will help me out with hiking/backpacking. I SO wish they would just come out with a workout for backpackers. I have sent many emails to Backpacker magazine (my bible) about this. With no results. So I do what I THINK I need...I suppose any personal trainer could help me define these goals...

<<<thinking out loud a LOT today...

Have a blessed day y'all
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Old 12-22-2014, 07:30 PM   #2071
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I did my usual (but always different) step/weights today.

I also did my ab/squat challenge as well as the back challenge but with heavier weights today. (+2, each side total of 7lbs...do they MAKE 7lb weights?? I have tiny hands and it's very hard for me to hold a 5 and a 2 to make the 7!)

<<<excellent math skills!

I'm considering doing another workout. I had a goodie and it's weighing on my mind lol

Oh and I did a lot of cleaning today. It counts. My mom has her own cleaning business, never exercises at ALL and eats the crappiest, fattiest food, drinks nothing but soda and coffee and still isn't even 100lbs! Last time she checked she wasn't even 90lbs.

Yeah I totally missed out on that particular DNA...thanks mom.
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Old 12-23-2014, 06:45 AM   #2072
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Rainy day workout.

T33, random program, level 8
Stats: 215 cal, 1.80 mi, 35:00 min
Intervals: 1 @ 60 sec @ 5.3 mph

I had some focusing issues this morning. My line of vision: Smallville, Hozier on VH1 I think, football, CNN. In my ears: Krewella.
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Old 12-23-2014, 07:18 AM   #2073
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I'm doing my yoga this morning no matter what!

I thought with all else I'm doing, it wasn't AS necessary. Well...this morning my cricky back told me otherwise.

I forget what day I'm on for my challenges. Four I think. I really need to start marking them off. I will say this, squats are getting much easier. On top of the challenge ones, I also do plie type squats for inner thighs. Some with heel raises to get my calves involved. Does anyone else have a wicked hard time working their calves?? NOTHING makes them feel like I've exercised them. Not the highest mountain not the highest incline on the treadmill. I NEVER feel my calves the next day...unless I do the cardio salsa...

I guess I should be glad that my calves are strong...as an aside...what else is new...someone once told me instead of doing just calf raises (which I do while waiting in lines ALL.THE.TIME) turn your feet in and do them (like pigeon toed) and out as well and you work different muscles in your calves. This may be a given, but...it never occurred to me!

ALSO: I do something new and wonderful for my triceps. The name of the exercise is escaping me. Kickbacks? LOL where you hinge at the hips and extend your tricep behind you. I saw on a video where you change the position of your hand (3 different ways) and do a set of 10 each. (knuckles facing side, front and back basically)

Ohhh and there are tons of exercise videos on youtube! I may be johnnycomelately to this, but I saw full length videos with Jillian and LOTS of yoga.

As another complete aside...this Amazon Fire tv box thing...I'm excited about it mostly because you can get Daily Burn on your tv now. No more tiny little laptop screen! It's a happy day in exercise land (for me anyway...but I do tend to thrill easily)
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Old 12-23-2014, 07:20 PM   #2074
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Calf raises can also be done on the very edge of your step. Line your toes up and let your heels drop slowly as low as you can and still maintain your balance. Rinse, lather, repeat.

Because we use calves every day, unless you really do some damage......like running up and down stairs for a really long time......you're not going to feel the 'burn' that you do with other muscles.

Calf muscles are like the tongue of the leg. Strong and silent unless brutalized.
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Old 12-23-2014, 07:23 PM   #2075
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Originally Posted by cinnamongrrl View Post
I'm doing my yoga this morning no matter what!

I thought with all else I'm doing, it wasn't AS necessary. Well...this morning my cricky back told me otherwise.

I forget what day I'm on for my challenges. Four I think. I really need to start marking them off. I will say this, squats are getting much easier. On top of the challenge ones, I also do plie type squats for inner thighs. Some with heel raises to get my calves involved. Does anyone else have a wicked hard time working their calves?? NOTHING makes them feel like I've exercised them. Not the highest mountain not the highest incline on the treadmill. I NEVER feel my calves the next day...unless I do the cardio salsa...

I guess I should be glad that my calves are strong...as an aside...what else is new...someone once told me instead of doing just calf raises (which I do while waiting in lines ALL.THE.TIME) turn your feet in and do them (like pigeon toed) and out as well and you work different muscles in your calves. This may be a given, but...it never occurred to me!

ALSO: I do something new and wonderful for my triceps. The name of the exercise is escaping me. Kickbacks? LOL where you hinge at the hips and extend your tricep behind you. I saw on a video where you change the position of your hand (3 different ways) and do a set of 10 each. (knuckles facing side, front and back basically)

Ohhh and there are tons of exercise videos on youtube! I may be johnnycomelately to this, but I saw full length videos with Jillian and LOTS of yoga.

As another complete aside...this Amazon Fire tv box thing...I'm excited about it mostly because you can get Daily Burn on your tv now. No more tiny little laptop screen! It's a happy day in exercise land (for me anyway...but I do tend to thrill easily)
Is this what you meant?

Kickback.
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Old 12-24-2014, 07:25 AM   #2076
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Originally Posted by Gemme View Post
Is this what you meant?

Kickback.
Yes it is Excellent analogy about the calves too! I do those types of raises, and used to do the ONE machine at the gym that was for calves. Nada. But, like you said, they are strong because they have to be. I'm sure if I get into backpacking I will feel them then.

SPEAKING OF WHICH!

I found workouts geared towards backpackers on youtube...of course. Youtube has everything.. I don't think these are trainers per say. I think they are backpackers that figured out what they needed for conditioning to prep for a thru hike. Sadly, everyone suggests the stairmaster...my nemesis. I just find them HUGELY boring....the stairway to nowhere. At least on the elliptical I can escape my mind and I'm cross country skiing or running somewhere pretty. I can not imagine heaps of stairs going anywhere nice. Except maybe Machu Picchu.

I guess I need to suck it up, throw on a pack and take the stairs....it will never be as much fun as hiking though. Even my imagination can only do so much...
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Old 12-24-2014, 08:19 AM   #2077
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I guess I need to suck it up, throw on a pack and take the stairs....it will never be as much fun as hiking though. Even my imagination can only do so much...
Stairs , stairs, stairs! That's the key for hiking and backpacking. Stair master will give you a false sense of confidence when it comes time to do your first 10 mile day with a freshly loaded pack! That or Try long distance hiking with a loaded pack (30 lbs minimum if you plan on doing anything 3+ days). However there are some fun stair activities if you can find a place to train...why not set the goal of hiking the equivalent of Macchu Picchu - throw on the tunes and get busy!
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Old 12-24-2014, 10:42 AM   #2078
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Stairs , stairs, stairs! That's the key for hiking and backpacking. Stair master will give you a false sense of confidence when it comes time to do your first 10 mile day with a freshly loaded pack! That or Try long distance hiking with a loaded pack (30 lbs minimum if you plan on doing anything 3+ days). However there are some fun stair activities if you can find a place to train...why not set the goal of hiking the equivalent of Macchu Picchu - throw on the tunes and get busy!
When I lived in Asheville, my walking routine included stairs. When I moved to a little town nearby (Fairview) my routine included a mammoth mother of a hill (a mountain really) and two smaller (by comparison) hills also. I'm HOPEFULLY moving back to that town soon, and if I do, I will resume that routine, PLUS there was another monster hill further down the same road.
But yes, carrying a weighted pack is a good idea for conditioning. And will REALLY help me with my reality check of what I NEED to take hiking/backpacking and what I don't.

PS: I have always felt that machines were not as good as the real thing...I don't feel the same way after a hike as I do walking on a treadmill. It's as if the machine helps too much. It feels like your not really propelling your weight and fighting gravity in the same way. I'm SO glad I can save myself the stairmaster misery! Thanks
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Old 12-24-2014, 11:36 AM   #2079
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Yes it is Excellent analogy about the calves too! I do those types of raises, and used to do the ONE machine at the gym that was for calves. Nada. But, like you said, they are strong because they have to be. I'm sure if I get into backpacking I will feel them then.

SPEAKING OF WHICH!

I found workouts geared towards backpackers on youtube...of course. Youtube has everything.. I don't think these are trainers per say. I think they are backpackers that figured out what they needed for conditioning to prep for a thru hike. Sadly, everyone suggests the stairmaster...my nemesis. I just find them HUGELY boring....the stairway to nowhere. At least on the elliptical I can escape my mind and I'm cross country skiing or running somewhere pretty. I can not imagine heaps of stairs going anywhere nice. Except maybe Machu Picchu.

I guess I need to suck it up, throw on a pack and take the stairs....it will never be as much fun as hiking though. Even my imagination can only do so much...
While this is something I don't get to do anymore (at least until I can get fixed), I was very active in the mountaineers for 15 of my younger years and found a couple of things to be true; basically know what you are going to climb/hike and train for that. Of course some crossover training is always a good idea.

Think about the terrain you will be on and if possible find something similar but less severe. Do as much as you can with a pack on with what you anticipate to be the weight you will be carrying, and work up to it over a few weeks if you have that much time pre-trip. This has the added bonus of making you decide half of that stuff is unnecessary . Strength training so that you can manage the pack would be the standard suite of core and leg work with good stretching important. Remember carrying the pack is the easy part, taking it off and putting it on is when you are most likely to strain something.

The other thing is elevation, I don't know if your plans include it, but if you are going to be doing that it is really important to work your cardio system. If a 1000 foot elevation gain over one mile or less doesn't pull your legs out from under you, doing it at altitude will. When I lived at sea level and was all kinds of fit and active just making it to the trailhead at around seven thousand feet would suck all of the wind out of me (and my ego). That of course was at the bottom

Stair, or equivalent, would be spot on training if you will be above the timberline because when most of those trails were built, unless you are boondocking it, there will be stairs cut into the stone and you will literally be climbing stairs at altitude. If you don't want to do that at the gym, find a tall building and run the stairs there, usually some sort of view and sense of accomplishment at the top.

Using a HR monitor for exertion training is great. I found an article at fitclimb.com about this that includes some specific training schedules for cardio for hiking and a list of good relevant strength exercises. Have a peek.

Have fun with it and let us know, if you are comfortable doing so, what hike you are going to do when you decide. It would be fun to follow along when you get to do it.
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Old 12-24-2014, 02:44 PM   #2080
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Excellent advice for something I'll never do, but definitely let us know how your training goes, Cinn!

I like machines. I'll hold things down in the gym while you take on dirty nature.



Today's workout:

T33, random program, level 9
Stats: 310 cal, 2.48 mi, 45:00 min
Intervals: 1 @ 90 sec @ 5.3 mph, 3 @ 60 sec @ 5.3 mph

It wasn't as crowded as I thought it would be. I guess the afternoon, right before they close, it will pick up.

Someone smelled like smoke and I think it was the lady that came up on the machine next to me about 12 minutes after I started. The smell kept wafting around but it was definitely a strong smoker smell.

Nauseating for me, so I wasn't as comfortable as I would have liked to be but my neck's been giving me trouble the past couple of days so that wasn't fun either.

I'm falling apart.

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