Back to the gym

“get well, I have been fighting off a cold I thought I got rid off 2 weeks ago.”

“ewker, what do they put in those pwo shakes? there\'s a smoothie king around me.
do they use maltodextrin and dextrose for the carbs? i\'ve been doing my homework on post workout nutrition. seems to be the only time of the day a bunch of sugar is good(with easily digestible protein). this is the one time i think whey protein or the likes would be better than whole foods.
if anyone\'s interested check out this link:
http://www.abcbodybuilding.com/windowofopportunity.php
i absolutely love this site. there is so much scientific info on there. they don\'t mess around with \"this is true because someone said so\" they show you why and give you the references to back it up.”

“Wow, I felt like I was back in A&P for a second there after reading that article. Interesting though. It cleared up something I had been wondering about lately. I thought it might be possible to eat too much too soon after a workout. That backs up my theory. I'll look for more information on the subject.”

“the article about ZMA on that site is an interesting read also.”

“ductape, I don't know for sure but they may have all of that stuff listed on their website http://www.smoothieking.com

currahee, you mentioned the carb/protein ratio. On the one I drink it is 80g carbs/6g protein. I looked tonight at the store. The one I drink is also low fat 1.3g total fat
last edited: 2/24/05 10:18:48 PM”

“In running and endurance texts the window after working out is often called the "glycogen window" and from what I have read is only opne for about 2 hours or less after working out hard. The article sums up most of what I have read elsewhere, though I didnt read the entire thing yet. Keep in mind a well trained person will store about 2000 cal in glycogen and an average person will hold about 1000 cal. 2000 Cal of glycogen is enough for a good runner to do about 16-20 miles of non-stop running. I have read that a ration of 4 part carbohyrate to one part protein is the ideal ratio, but I would imagine more protein would be desired for bodybuilding or powerlifting.

Great article Ductape! I look forward to finishing it later tonite.”

“Have we been slacking or just not posting our achievements?
I'm heading out now. See y'all in a bit.”

“my tread-climber will be here next week, soon i will be the strongest hiker in all the land”

“I"m headed to the gym for the first time in probably two months. Lately, though, I have been doing some light aerobics and strength training at home. I'll be happy if I can run a 1/2 mile today.”

“Just had a session with my trainer today.

Stretching.


We have now covered.

Nutrition.

Lower body

Upper

Core

Flexibility

I can't even beging to describe some of the stretches.”

“This is an image of one of the strectches:



last edited: 3/01/05 2:11:47 PM”

“ha ha ha

Here is the real one:

”

“lee, that one looks good for stretching out the hips.

SmileyGirl, I've been out for awhile too. Bad thing too. i gained back the poundage I lost AND the 1% BF I lost. (sigh) Well, I'm back on track.
I'm going to get up early tomorrow and go do my cardio at the gym.

Plus I'm couting calories for the Self Challenge. (Yuck.)”

“Got to see one of mt fav TT hotties at the gym tonite... SMILEY GIRL!

I've been going regularly, this is my recovery week so its an easy one.

Good to hear ya'll are still at it. Keep it up. And pixie, you'll be back to where you want to be in no time.”

“Thanks for the encouragment birch!”

“I started off at 250lbs at the beginning of the year. Been hitting the gym sporadically at most, maybe 2-3 times a week. But the cardio I've been doing and the diet I've started has been pretty steady. Getting faster on the rowing machine and bike. Hope to be in the 220's by the end of the month, early April.”

“Go for it, Dub. I plan to become a big loser again, as soon as I can hit GSMNP.”

“He only noticed me because I was wearing my TT Tee!


It was good to chat with you last night, Birch. Sorry I missed Sass and Abbey!

Well, I said I'd be happy if I ran a 1/2 mile. I ended up running 3/4 of a mile, then walked a couple of laps, and finished up another 1/4 mile. I was impressed with myself, since I haven't run in well over two months. Good to know I can get right back into it. Need to work up the distance back to a 5K, and will hopeuflly increase my pace as well.”

“Thanks Nowslimmer, you losing all that weight gives me some inspiration. This is one of only several positive changes in my life. Gotta keep up the work. I'll post some more results next week if I have any.”

“I ran 5 miles a couple of weeks ago and quickly got bored with it. Lately I've just been running to improve speed. I posted that I've been doing some balance work by doing squats on a stability ball. Yesterday I stood on it for 5 minutes without falling or grabbing onto something. The only thing that knocked me off was me laughing at how dumb I must look. My balance was pretty good before I got to Richmond and it's really, really good now.”

“I started back to the gym in November. I weighed 210 at the time (I am 5'8" 57 y/o) I work once a week with a personal trainer and work with weights, machines etc two other times in a week. I do 1/2 hour of cardio before these worklouts. I have been unable to get to the gym more than that since I have been preparing for the Florida bar exam, but now that the exam is behind me, I can do cardio two or three additional times a week.

With all that work, I have only dropped down to 202, BUT I notice my arms are getting bigger as is my chest. The tummy is getting smaller and my legs bigger so I guess it must be true what they say about muscle weaighing more than fat.

Also, I have been gluten free with the exception of two or three msitakes for over a year. Diagnosed as gluten intolerant.

Now that I am over the bar exam "hump", I am going to concentrate on diet more. Panerqa Bread has a great salad that I now make at home for myself. Field greens and romaine lettuce Walnuts and bleu cheese, vinaigrette or balsamic vinaigrette and a few slices of lean roast beef or steak on top YUM!!!! You can also add slices of apple or pear for some crunch and tartness.

Also, I found out P.F. Chnag's has a gluten free menu if you ask the server or hostess. WOW!!!”

“Yea, but there's not much of you to balance. I don't think I can do five minutes just on the ground.”

“AJ, no weight loss?

who cares! monitering your weight is a horrible way to judge your progress or fitness level.

if your P.T. has not explained this to you then you need to kick their ass to the curb.”

“I meant only to imply that I am making progress w/o weight loss. That's one of the first things he explained. I was quite surpirsed. He is only 18 and in college, but already has two certifications. Also, when I first met with him, I explained that I have psoriatic arthritis (like rheumatoid) and that I have to be very careful of my joints.

He has worked out a very very careful plan for me and increased weights very slowly. He comes to each session with written plans for that day and is always asking how it feels, how my joints are feeling etc. He is VERY professional. Despite my initial misgivings when I found out he was only 18, I have been very impressed with his professionalism. Just goes to show that life can hand you some nice surprises.

I would recommend him to anyone loking for a P. T. in this area. (N Chicago/Evanston, IL)

You are correct Sacco. weight loss isn't everything. But I know that I should be around 165/170 even with significant muscle growth. So I do need to work on diet too.”

“Excellent work everyone! Kudos to AJ. Getting fit and taking the bar! Hooray for Dub on the weight loss. And Yay! Smiley Girl for getting back on track!

I for one, did not go to the gym this morning as planned. I didn't fall asleep until past 11 and was worried that the lack of sleep and the sort of sore throat I've been fighting would get the best of me. Besides my calves are still pretty sore from my hike on Saturday! I really did a number on them.

So I am committing to you all that tomorrow morning I am going to the gym and doing my cardio. Everyone hear that? Hold me to it, k?”

“Pixie:

Have noted in Outlook to check this thread tomorrow to see if you report in that you went to the gym.

I have a 6-O-Clock with my P. T. tonight.

Who would have thought that an 18 y/o P.T. and a 57 y/o couch potato could do so much with so little to work with. LOL”

“*gives Pixie a calf massage*”

“awwww. I needed that. Thanks Smoochy.”

“that's good to hear AJ.
still, IMO you should dump your weight goals and adopt body fat percentage goals instead. toss that scale in the trash and start measuring your body fat percentage instead.

don't mean to get so preachy, but i've been going through the same thing w/ my GF lately.

after finally convincing her that working out with weights will not make her "all bulky" she knows about muscle weighing more than fat and all that, but she still can't help but be dissapointed when she gets on a scale.”

“I just get disappointed on my scale anyhow (it measures BF too.)

: (”

“pixie, don't depend on the BF part being right.”

“My scale does a pretty good job. It's always been inline with the caliper test at my gym.”

“Pixie, I better see a post here tomorrow from you stating you went to the gym!


As for me, I'm just going to have to plan on going whenever I can. The rest of this week is screwed up, my uncle died and I have to travel to the funeral. I'll be spending the weekend babysitting my nieces and nephew, so I"m sure I'll be exhausted from that!

Next week, though, I'll be back!”

“Well you got a pretty good cardio vaccuming I head Pix :D”

“errrr... heard. oops :D”

“What was the word I used ? "Ferocious?" LOL!

I'm sorry to hear about your uncle SmileyGirl. : (
last edited: 3/02/05 1:23:55 PM”

“Well, Pixie, did you go to the gym this morning?”

“Gym Report???

I am swimming at noon today (indoors) I am not crazy enough to try Lake Michigan in winter”

“I have missed going to the gym everyday this week. One of those weeks when you have something you have to do every night. Oh well still hoping to get some exercise in this weekend by backpacking.”

“I completely understand, Ewker. Basically the last two months has been like that for me!

I'm not going to the gym tonight, but hopefully I will get a little exercise in tonight. I've got a pretty busy night ahead of me as it is.”

“"I completely understand, Ewker"


Look here slackers! We aren't looking for empathy, sympathy and other excuses.


When someone says "oh. I have found it hard to get to the gym and I haven't gone at all in a month"

we DO NOT reply "oh that's okay, I completely understand. I haven't been either, and I'm not going"



God golly. Save the drama fo yo mama.”

“Scheduling is so hard.

I am really really really fortunate that I have the flexibility at work to take a longer lunch, or mid morning or afternoon break to work out.

Really fortunate.


Ironically my wife, who is at home, has a much harder time scheduling the gym becauseof al the running around she has to do for the kids. A much harder time.


So .. . .contrary to my first message .. . I do sympathsize.”

“hey Lee....ppppphhhhhtttt....lol

But seriously if you do miss quite a few days in a row they can change into weeks then months. Been there done that.”

“I agree Ewker, it does seem to just extend on and on and on....

And lee, you're right, we shouldn't whine and sympathize here. That's not what this thread is about. Thanks for kicking my arse a bit!”

“lol. Good job coach lee!

I have to admit that as good as I've been about my training schedule. (I'm up to 12 hours a week on the bike/running) I've only done 2/3 of my gym workouts..Work just gets in the way and I spend too many lunch hours in front of my computer instead of pushing weight.

I'm making a pledge to change that next week. 3 gym visits. I'm committing.”

“I went this morning! Hooray for me!


Thanks for keeping me on my toes.

Tomorrow morn, I'm going again. Hold me to it!”

“Woo Hoo!

I made it to the gym again this morning! Yay me!

My calves are loosening up too. I need to go hiking tomorrow. I can't have this.”

“Oh and the calorie counting is going well too. Yesterday, I didn't even eat enough, so I ended my day eating some trail mix and some m&m's. LOL! It was fun actually. I felt like I was being all naughty! Too bad there was no ice cream in the house. Shucks! (snapping fingers)”

“Anyone doing "Chi Ball" exercising?

(Or have you already talked about it here?)

In German - Mit Energie am Ball

Google Search Results
last edited: 3/05/05 7:56:54 PM”

“Ok, so you know how we all are eating high calorie, high sugar foods to "fuel" us on the trail? And then rewarding one's self with a big fatty meal and beer at the day end? I learned this weekend that this is a bad bad idea. No wonder I don't lose weight with all my hiking and backpacking. I figured out my calories on Saturday and even with 4 hours of hiking, I still ate more than I burned. This is bad folks. I'm not doing the candy crap anymore. I'm going to eat real snacks, balanced and nutritious. I'm keeping my trail mix tho, just eating a "serving" (1/4 cup) I am also going to go easy on my after trail meal. No more pizza with alfredo sauce and beef chimichangas smothered in chili and cheese. Insanity!

High calorie, but really energized me on the trail: Jamba Juice with a "boost" (I opted for the "femme boost" which had calcium, magnesium, soy, iron and fiber.) It kept me energized for my whole hike! I'm going to Jamba Juice before each trip from now on. But I'm opting for the smaller size smoothie. My friend called me "Femme-bot" because I was so energetic. Too bad I already have a trail name! LOL!”