Weekly Workout Thread--June 11-17

[Mara]

dixie you mentioned something that i love about fit day....

i like the pie chart because then i can see how much i am consuming of fat, protein and carbs. i try to eat more protein when i see my day shaping up too carb heavy. it seems like my fat is pretty much around 25% for most of the days, maybe 20% some days, this is during the week of course, on the weekend all bets are off! but carbs and protein fluctuate. i tend to have between 25-35% of protein depending on the day and something like 40-50% carbs depending on the day. i try not to go over 50% carbs.

i remember that jennifer aniston is on the zone and she swears by it, and i think it''s something like 40% carbs, 30% protein and 30% fat? or 40/35/25? anyway...that''s more fat than i''d like to consciously eat per day, but i think i could still improve protein vs carb. so at least i know i''m kind of where i should be for all three items, aka i''m not like 70% carb, 20% fat and 10% protein or anything like that!!

protein is great too because it helps your muscles recover and rebuild faster. so i always try to eat more protein on the days i work out heavily.

for lunch today i had a LC herbed chicken thing which was pretty darn good, and then dinner tonite is green beans and portabello mushrooms from WF (already made, just have to throw on the grill in a packet to warm up); cauliflower steamed; and marinated tilapia. kinda boring but oh well. last nite was my splurge!

oh and before heading home from work i went to the park and walked 2.5 miles. so i''m done for the day on workouts, yay!

 

[coda72]

Date: 6/14/2006 4:02:18 PM
Author: dixie94

Coda, that''s great that you''re getting in the workouts. How long does it take you to run 3 miles? When I look at other people''s speed on the treadmill, I realize I am going very, very, very, very slow! But it seems so fast to me!! You''re right, it is easy to overeat on the weekends, especially when you''re out and you don''t have as much control over your choices.

Dixie, it takes me anywhere from 25 minutes to 30 minutes to run 3 miles depending on what kind of shape I''m in. When I''m in great shape I run 8 minute miles, but I don''t think I''m doing quite that yet. So, I''m definitely not a sprinter; I just jog. And I''ll do the same for the half-marathon. I guess it will take me about an hour and 45 minutes to run 13 miles!

I don''t know if you''ve tried interval training yet, but it really helps get your speed up. I usually run 8 miles per hour for 0.2 miles then walk at 4 miles per hour for 0.1 miles and repeat that until I get really tired!

I completed my 3rd workout of the week last night. The workouts are going pretty well; I just wish I could lose more weight! But I will keep plugging away. Tonight will be workout number 4, and tomorrow night I will take the night off. I hope to get a run or a bicycle ride in over the weekend.

Have a great weekend, everyone.

 

[KimberlyH]

Good Morning Ladies,

I am a long time lurker who is coming out of the shadows, I hope you don''t mind if I join your weekly workout thread as I read it frequently and it helps keep me motivated. I am soon to be married (August 5th) and training for the Breast Cancer 3Day walk in San Diego this coming November so I have dual motivating factors for exercising and eating healthy.

To catch up on the week:

June 12: 1m walk (still recovering from 9.5m walk on Saturday as part of training)
June 13: 2m walk
June 14: 30 minutes on eliptical trainer, 3m hike
June 15: 30 minutes on eliptical trainer, will probably go on 2m walk this evening

As for food, my rule of thumb is eat low cal/fat 90% of the time and eat what I want 10%. I could stand to lose a few lbs but overall this works well for me.

Thanks for letting me participate!

 

[Mara]

welcome kimberly!!! another walker, how awesome!! i am so in awe of you guys who can walk more than 5 miles a day or similar, 3-4 is kind of my max before i am like OKAY need a break. hehee.

 

[monarch64]

Hi Kimberly! Welcome to the workout thread!

So....I''m excited to see that you''re doing the 3-Day Walk! We have another walking queen, ladies!

I just did the Avon Walk (2 days) a couple weeks ago--it was great! Is this your first one? I''m still babying my feet...I started training three months before the event and I''m definitely glad I did--it was tougher than I thought it would be! I did lose 15 pounds since March, though, so it was great for weight loss and kept me on track with eating healthy as well.

*Sigh* I didn''t go to the kickboxing class last night. Dh was supposed to be out of town but his flight was cancelled and I wanted to stay home and eat dinner with him instead. I had a veggie gordita from our local Mexican taco stand with no cheese...it was really good and satisfying. I also had some Sangria...

so I kind of cancelled out the cheese calories with the wine calories, oops!

I''m still doing weights at home to keep up my tank top arms, as well as crunches and a lot of plie squats in a desperate attempt to tone up the hip/thigh area before my vacation...it''s so hard to go to the gym in the summer! I just want to be outside!

 

[Mara]

want to add something to your at home workout repotoire ladies?

lately in addition to my leg lifts and kicks i have been doing jumping jacks. yep good old fashioned jumping jacks.

i do 3-4 rounds of 50 within about 5 minutes. typically i do them on the nights i dont'' work out, right before going to bed, or earlier in the day if i remember.

it''s interesting because a) i have alot less jiggling around than i used to (i do them in front of a mirror!) and b) they really tire me out, make me breathe hard and lift that heart rate for a few minutes.

i feel them a little in my arms and legs the next day too. and i''m less out of breath when i do them than i used to be. i feel like it''s helping tone up my arms too..keep your arms tight, not flailing.

if you are really feeling brave, do them into mini squats, like instead of jumping jack straight up and down, as you come down go into a little mini squat, nothing painful just bow your legs out a bit. it definitely makes your legs work harder than the regular ones!!

have fun!

 

[KimberlyH]

Thanks for the warm welcome, Mara and Monarch!

Walking, any exercise for that matter, is easier when you have someone to do it with.

It is my first time walking the 3Day, I am really looking forward to it. We''ve been training as a team every few weeks for the last few months but the majority of our training is solitary. I am very lucky to have a supportive fiance who attends all of the training walks and does walks with me almost every day. He''s awesome and keeps me on track.

I''ve started lifting weights at home to tone up my arms (sleeveless wedding gown jiggle fears) and can really see a difference, even if it isn''t showing up on the scale in lost lbs.

Keep up the good work, all of you...you are an inspiration.

 

[Blenheim]

I''ve been horrible about posting lately, but I have been active! The time just around graduation was horrible -- when I was packing and moving, I just got so exhausted that it was so easy to make excuses. I''ve been doing better lately though.

I''ve been trying to walk at least an hour a day either by myself or with FI. I walked a 3K on Memorial Day in 28 minutes and change, and I''m trying to walk with a similar pace. In addition, I''m going on at least a dozen little walks a day, all puppy pace, ranging from 2 min to 35 min -- whatever Dylan wants. Most are about 5 minutes though.

Also, I have these back exercises I''m supposed to do 2-3x a day. While I''m not allowed to do situps yet, the exercises really work on stabilizing muscles, not just my back, and so my abs are getting a little bit tighter. I was cleared to do a couple weight lifting moves -- biceps, triceps, and the arms-out-to-the-side move that works shoulders -- with low weights, and I picked up a couple of dumbbells: 3 and 8 lbs. Each time I do my back exercises, I try to get in a set of 10-15 of each of those moves with the appropriate weight.

 

[bee*]

Well this thread is definitely motivational! I have been very,very lazy all week however after reading this in work earlier I went straight to the gym as soon as I finished. I did the cross trainer (which I hate!), weights and ran on the threadmill. I had my third weigh in a weight watchers and Im down 7 and a half pounds so I am delighted with that.
I would also love some advice from people who run-Ive always wanted to do a marathon and Ive just started running on the threadmill over the last month-I can run for about 6 minutes before I need a minute break and then I can go again-how do you build up your endurance so that you dont need to stop and take a break? I know that my fitness has a lot to do with it, but are there any other tips that might come in handy?
Thanks for the motivation!

 

[monarch64]

Hey Bee! Good to "see" you again, girl!

I''m so glad to hear this thread kinda motivated you to go to the gym...that''s what it''s all about, right?!

Have you visited coolrunning.com? It''s a great site for beginner, intermediate, or advanced runners. They have a program called "From couch potato to 5K" or something to that effect. One of my girl friends has been doing it religiously for about 4 months and is addicted to running now. I remember asking her to jog with me last summer and she was like, "no, I''m not really into running." We both go to the same hairdresser now, and the HD runs the Chicago half-marathon every year and she turned us on to that website. She is by no means scrawny, but she is very in shape and looks sooooo healthy and proportioned! She''s not overweight or anything, but she''s not a stick either and you can totally tell she works out. She has that healthy glow of a person who''s physically fit, you know what I mean?

I used to be able to run a mile at a time without rest...that was about 5 years ago during my last P.E. class in college, though. Since then I''ve stuck to walking, but I am like you, Bee, I would love to be a runner! I think the key is to take it slow and not overwhelm yourself or you will get burnt out fast, or so I''ve been told. I hope this helps!

 

[Mara]

bee i think coda said that previously she worked up to running more by doing interval exercises with running and walking, aka run for a while then walk, then run then walk...until you are running for longer than walking and so forth and so on.

running for me is not that intriguing because it's SO hard on your internal organs as you age, especially if you are a woman. i've read some horror stories about long-term female runners, and it's bad on your knees with all the jarring..and my knees aren't that fab to begin with. sometimes i think wow i wish i could run because it just seems like the fastest and easiest way to get into shape and burn calories, but it's just not for me.

the funny thing for me is that i never used to be even a walker! i hated walking anywhere. it was a big joke, aka i'd drive a block to get something. now i try to walk anywhere i can because it's done so much for me and it feels good to just get out and be active. greg is like wow i can't believe 'miss i dont ever walk' is walking over to the park or the library or whatever. it's kinda funny.

 

[Lorelei]

Hi Kimberley and Bee

Gym was closed this morning and we didn''t realize

However to quote Miss Mara ( I think!) we made lemonade out of our lemons and used the running track to alternate a little running and fast walking. It was beautiful at 6am, the air was very cool and just right for exercising, anyway I did a mile and three quarters, which wasn''t too bad, but I really enjoyed it.

 

[glaucomflecken]

Gosh I have been sooo lazy this week. Still was feeling a bit ill ( i think just overworked) so now I am raring to go again! I have to keep my goals in sight.

Mara you are so right about jumping jacks! My trainer had me doing those and boy what a workout! One thing we did was reps of say sit ups, then in between do jumping jacks, then 2-3 sets of squats, etc, then jumping jacks. I forget the name of it but its a way to constantly be moving while doing reps of things and keeps your heart rate up.

 

[bee*]

thanks for the info! Monarch, that site is great-thanks for that.
I''ve always been a walker as having three dogs you have to be-but running is just something that Ive always wanted to do so I guess I just have to work at it.

 

[Lorelei]

Question ladies....

I used to run years ago and loved it until I ripped the ligaments in my knee

That was so painful and I had to use crutches for weeks plus physio every morning for 6 weeks. If I do a little careful running occasionally, is there anything I can do to protect my knee from this hurting as it still gives me trouble? Any advice would be great, I do stretch out before and my legs are very strong, but I would like to do a bit more safely ( if I can.)

 

[WorkoutChick]

Are ya''ll gonna hate me when I tell you I swam 1700 meters this morning, plan to bike 23 miles and run 25 minutes tomorrow, and run 7 miles on Sunday? Well, I AM the workoutchick

But seriously, consider a traithlon as a goal if you can or are willing to learn to swim... anyone can learn to run and bike, and it is awesome training and motivation! More and more folks are doing them these days... NORMAL folks, like me. The ones I do are called sprints, and take less than 2 hours - so very acheivable! Honestly, the goal of the triathlon is the thing that keeps me working out and keeps the weight off - so if anyone wants to know more about it, please let me know! Also, this month''s Runner''s World magazine has a great article on doing your first triathlon - so check it out!

 

[coda72]

Lorelei, I don''t know what to tell you. I don''t want to discourage you from running, but if you''ve ripped ligaments in your knee before you have to be very careful not to do that again. If I ever had done something like that, I would probably stop running. There are other types of cardio that are also good and they aren''t as stressful on the knees. Bicycle riding and swimming are two I can think of off hand. If your gym has a pool, swimming laps is a good workout.

Bee, as far as starting running, I would just keep increasing the amount of time you''re running on the treadmill gradually. When I first started running many years ago, I only ran a quarter of a mile before I had to stop. But before I knew it, I was up to a mile, then finally up to 3 miles. If you keep pushing yourself, you will be running longer before you know it. You don''t want to push yourself to the point past exhaustion though. Also, I''ve found interval running is a good way of increasing running time. I just started doing this occasionally, and I usually run 8 miles per hour for 0.2 miles, then walk 4 miles per hour for 0.1 miles. You can gradually increase the running intervals until you''re running a lot more than you''re walking.

Well, I completed my 4th workout last night, and I felt great, so I ran a half mile longer than I usually do. The training is going well, so I hope it continues.

 

[Lorelei]

Thanks Coda!

Maybe I should think twice...that is NOT something I would ever want to suffer from again!

 

[Blenheim]

Ouch, Lorelei! That sounds painful. I wish I had some advice.

As far as increasing endurance goes: I think a lot of people would recommend doing exactly what you are doing -- intervals of running and walking -- and gradually increasing the running intervals and decreasing the walking intervals. Vary how much you''re running each day. If you have a goal of (say) 10 miles for the week, don''t run 2 miles on five days. Get a 3+ run in as well as a shorter one. Also, don''t increase your weekly mileage by more than 10% a week. Doing so increases your risk of injury and will likely make you feel a bit burnt out.

Also, are you running alone? Listening to music or not? Running in boring areas or in ones that capture your attention? I get tired sooo much more quickly if I''m running alone on a track. But if I''m immersed in conversation, people watching, or looking at pretty scenery, I just don''t think as much about how I would like to stop. Hit a trail in the woods (and be sure to watch the ground enough that you don''t sprain an ankle) or find a running partner who you can chat with. While listening to music does make somewhat of a safety risk (harder to hear cars, people approaching who might mug you, etc), listening to it on a low volume might make things more interesting. Just be careful if you do that, though.


FI got some blood work back yesterday, and we''re a little concerned about his cholesterol level. I''m rearranging my walking schedule so that I can go with him after he gets home from work, but does anyone have recommendations of what foods to eat and to avoid? He doesn''t believe in diets, but, let''s be honest, I''m the one cooking and grocery shopping and I can gently steer him in certain directions.

 

[Lorelei]

Thanks Blen!

I was running with Hubby and we were pacing ourselves so we could run and chat at the same time, then with walking intervals. The track has quarter mile markers so that it is easy to pace ourselves. I was wondering whether to get a support bandage or something for the knee, but I don't suppose it would make a lot of difference. I guess I will stick to the machines in the gym, I just am so pleased with what I have done this week I am getting a bit over enthusiastic!

WELCOME to the WWT Workoutchick! Good to have you here!

 

[jones_poet]

Hi ladies!!!!
im new to this. I am in such a panic. My bf is my best friend of 3 yrs. We have been really dating for 7 mos. We have been talking about marriage and even started looking at rings. I was akay until his mother told me about 2 mos ago that the ring i fell in love with he was going to get me. She also told me that he has been talking to her about marrriage and stuff. She is a wedding planner and filling my head with engagement and weddings and children and everything. Now im crazy, i constantly cry and expect that every occassion he will propose. just recently i found out that there was a good chance he was but now he not b/c he says he feel that i expect it so much that it will be impossible to surprise me. he says he just want to give me the ring and not do anything special b/c im impatient. I don''t know what to do, i have been dropping hint, and this is driving him crazy..... i want to stop but don''t know how to wait and what ot do with this time while i wait.... he says if i just back off he will go for it, but somebody please tell me how to WAIT!!!!!!!!!!!!!!!!!!!!

 

[monarch64]

Date: 6/16/2006 9:55:21 AM
Author: Virginia
Morning Ladies!

Hi Lorelei- Why dont you try something with less impact than running? Perhaps some yoga or pilates? I would hate for you to hurt yourself again!

I went to my yoga class last night and had a really good session, I was very pleased with myself! He he.

So, monday I am going to try to add back in my morning workouts even though I have been doing really well with yoga. I need to motivate FF, I think. Plus a little more exercise never hurt anyone, right?

I am a mere 6 lbs away from my goal weight. I can not believe it! Now that I am so close I realize that my ''goal'' was probably not enough because I believe I could stand to lose about 10. so I might re-arrange my goal a bit. Eating has been fab, I am really being conscious of everything I am putting in my mouth and it is paying off.

Although, FF and I are going to Baltimore on Sat and I plan to eat whatever I wish!

Have a great weekend ladies!

Hi virginia!!! Congrats on being so close to your goal weight! Isn''t it funny how you get close and go, wait--I think I need to lose a little bit more!

I hate that--I''m currently 9 pounds away from my goal but I''m starting to have doubts as to whether that will be enough. Then on the other hand, I''ve lost 16 already and my chest is starting to shrink

! So I think from here on out I will try to meet my goal but not go overboard.

Hey Lorelei: I don''t know what to tell you about the knee. If it were me I would ask a doctor or physical therapist whether you could tape it or wear a sports bandage when you run.

I hope everyone''s having a great day! I''m visiting my parents this weekend so I won''t be "working out" but I bet we''ll do some walking here and there. My mom''s on a health food kick right now so I don''t think I''ll have any trouble finding good things to eat while I''m there, thank goodness!

 

[Lorelei]

Welcome Jones poet

Firstly you aren't alone, many of the Ladies in Waiting have been in your shoes! If you hit " new topic" then you can start your own thread in LIW or Hangout and then you should get lots of great advice. If you need more help, you can use the msg admin button and ask Leonid and Irina to repost this for you.

I hope this helps!

Thanks for the advice Virgie and Monnie! I am rethinking the running....I did so enjoy it, but maybe I should ask my doctor about the knee. I wanna feel BIONIC!

dedededededede......probably many of you were in diapers when this show was popular!

 

[Blenheim]

Virginia - congrats on being so close to your goal weight!

Lorelei - I second seeing a doctor, to make sure that nothing else is wrong with your knee, that running is okay, and to ask about what''s "okay pain" and what''s "bad pain". There''s some pain that it''s fine to run through, and but sometimes pain is a signal that you need to stop. It''s great to be able to recognize what is what.

Jones Poet, welcome to PS!

There are so many girls here who are or have been in your shoes, and it''s a great place for support. I''ve been there, and I know that it can be so hard to relax. One thing that helps me with impatience is just to think of it in relation to the course of your lifetime. What''s a couple of months (or even a year) when you have a whole lifetime with him ahead of you.

 

[Mara]

jones poet, welcome, this is a weekly workout thread but there are tons of other LIW's on the forum who love to discuss topics such as yours...click new topic as someone else noted and post away!

on topic...it's funny you gals talk about getting to your goal and then going damn i could still lose a few. i am totally like that too. i was like sooo if i just lost another 1/2 inch in the waist i'd be done. but now i'm like well sheesh i could stand to lose maybe another 1/2 inch and i like that my little saddlebag hip things are smoothing out...so why stop here! i'm eating enough calories, not depriving myself of things (we had very yummy sushi last nite and i just ate about 1/2 of what i typically do), i'm working out more...so i feel really healthy and satiated, so i feel like i am doing things right and i'm not just waiting for the time when i can like splurge and do what i want. my friend is trying to get 5 lbs off and she's like 'just one more week of just soup and i can then get the 5 lbs off then eat what i want to maintain'...i was like uhh okay. hehee. but i actually like being more healthy 99% of the time (the other 1% is when i am thinking boy a pretzel from annie's would be fab now, hehe).

lorelei, i actually almost tore my ACL in a skiing mishap about 8 years ago...i guess the DR said it wasn't torn all the way, but it was partial or something, anyway i reinjured it about 6 years ago playing volleyball, and after that i have been pretty careful with it. i will just never forget that wrenching pain as the leg turns one way and the knee the other, ARGH....not to mention the countless nights of sleeping with it elevanted while it heals. anyway, one thing that a trainer told me previously was that because our knees are the weakest joint in the body, and we use them so often, trouble knees are not uncommon and people should take them seriously. they told me that while i can't strengthen my KNEE itself as it's a joint, i CAN strengthen the muscles that help my knee work. this helps my leg be more in control supposedly. they told me that the muscles are the ones on your thigh, gluts i think, that lead up to and around your knee. so they sand things like weights with the leg and muscle resistance exercises. sometimes when i am in kickboxing and i am really working hard i can feel my leg getting tired and a few times i felt my knee like TRYING to misbehave so i'd immediately take it easy. so running probably wouldn't work too great for me long term anyway, but maybe that info will help you with your knee.

so gals i am happy to report that i am feeling and looking really good!!!! YAY. since i don't weigh myself, i dont know loss or anything, but my clothes are definitely fitting better, my little love handle/saddlebags are almost GONE entirely which i am dying for, my waist and stomach has definitely gotten flatter, i even notice it when i am sitting down and finally my arms are starting to get a little more defined and sculpted. i think i definitely still have work to do but i think that my current regime of kbox 2ce a week (i could probably go 3 but they don't have class on fridays and no way am i getting up at 8:30 to go to class on sat!!) and then about 3-4 days of walking (doing 2 miles today) along with the calories under 1700 kind of thing seems to be working.

good for you lorelei for walking around the track. i read something that said that if a 150 lb woman doesn't vary eating habits at all and just adds 1.5 miles walking a day into her schedule, she will lose 10 lbs in a year. so it's just 1 lb a month but that's doing NOTHING else special. so walking does make a difference on those days when you can't get to the gym!!

punchie, aren't those jumping jack intervals a killer? we do things like that along with the leg kicks and stuff in class too...but it's interesting doing the jumping jacks at home in front of the mirror because i can see my form and improve on it and also see my actual muscles working which is kind of fun. also it can be an ego booster cuz if you see less jiggling, you know something's going right!!

we're going to dinner tonite so who knows what i'll be eating, but today DAY will be good at least...tomorrow or sunday i would like for us to walk over to our new library which is about 1.5 miles away, so there and back is like 3 miles which will be a nice walk for us to take together...tomorrow night we are having friends over for dinner, and then sunday brunch is father's day...yikes...but i figure if we get some exercise in i won't feel too bad about splurging.

 

[Blenheim]

About knees, I''ve also heard that women are especially at risk for knee injuries because our wider, child-bearing hips lead to different strains and pressures on our knees. I''ve also partially torn an ACL, but they cleaned it up surgically -- my orthopedic surgeon was in there fixing a torn meniscus anyway, so why not?

That''s encouraging about the walking. It always amazes me how little changes can make such a difference in the long run.

 

[Lorelei]

You know how that injury feels Mara! I will never forget the pain, I have had terrible pain when my back goes into a spasm, but the knee....I would end up sobbing with the pain often as I just couldn''t get comfortable anywhere, painkillers didn''t touch it, nothing worked - only time. Even getting in and out of bed was agony. You just don''t realize how much you use your knees, sitting in a chair was agony and as for taking a bath...I guess I am silly to even consider the running at all after that, it was 22 years ago the injury happened. Even dismounting from a horse some years after would be difficult, I would vault off and then end up on the ground as the knee would give out as I landed. I am happy your knee is doing ok now, I know what you mean about feeling it " threatening" to misbehave, I get shooting pains and a " burning" sensation in it if I am given some warning before it gives out! Horrible!

I think the walking is probably my best bet along with the gym stuff. Also Blen that makes sense about women and knees - I guess the weight is distributed differently due to the hips, and this can increase the risk of strain. How is your back now BTW?

 

[bee*]

Well done Mara! I cant wait until my large saddlebags start to dissapear! Normally I am like your friend and I try and lose as much as I can in such a short space of time, however this time I am giving myself a year to do it. I have 12 months until New York next year and I want to lose about 50 pounds and keep it off this time.

 

[Blenheim]

My back''s doing quite a bit better - thanks for asking. The exercises and walking are really helping, but I still have to be very careful. I overdid it with the packing (not lifting boxes, but just packing) and it definitely tells me when I''ve been sitting too much. I think it will still be several months until I can start running again, but I''m amazed at how much "just" walking can do for fitness. (Thanks so much for encouraging it, Mara!)

I found an interesting and fairly short article on women and knee problems - link.

 

[Lorelei]

I am so glad your back is improving Blen! Thanks for the article, it was very helpful.