A few questions... - JP Fitness Forums

mtnhike08 · 03-17-2008, 01:36 PM

Hi everyone,

I just completed Workout 5/16 of Phase One. I've known for a while that my balance was terrible, and in the first workout, it was very obvious. I had to do BW only on the step-ups because I needed my arms to balance...grrr. It's gotten a little better, just in these last couple of weeks, but I'm still having trouble. Yesterday I did them with 30#, but near the end, I still feel like I'm going to lose my balance. I have the same issue with lunges, when you are supposed to push off of your foot to get back in standing position. I sometimes feel like I'm going to fall back.

So my first question: does anyone know of any exercises and/or tricks to help me with my balance that I could do along with the program?

Second: How do you decide if/when you need a spotter? The squat and the dumbbell shoulder press are my biggest concerns. Last week I did 40# on the shoulder press, and all I could think about was how my hands felt like they were slipping and the possibility of accidently dropping a weight on my head (or my foot). And I'm only going to go up in weight...what do you think?

Last question: What is the longest I should be waiting after my workout before having my post-workout shake? It is a 10-15 minute drive from the gym to my house (longer if traffic is bad). So by the time I get done with my workout, change in the locker room, get home and make my shake, it's been roughly 30 minutes at least. I can get a protein smoothie at the gym, but I prefer not too as their yogurt base and protein powder are both loaded with artificial sweeteners. There is a jamba juice about a mile from the gym, but they use soy milk in their protein shakes, which I can't stand. The only thing I have found that works reasonably well is to get one of their all-fruit smoothies and have them add whey protein to it, but I'm not sure fructose is optimal for muscle recovery. Anybody have any ideas, maybe something I can take with me that will last an hour in a locker?

Thanks!

missjane · 03-17-2008, 01:42 PM

For me, I did my step-ups with BW only until I was able to easily step up onto the bench with balance and without using my bottom foot for any help. Then, I gradually added weight. Still, I only use 10 lb db's. If I go any higher than that, I find I am using my bottom foot for momentum.

With lunges, I just started with BW and when I could complete all of my sets with BW only, I then began adding weight slowly, as well.

rixatrix · 03-17-2008, 02:05 PM

My balance for lunges improved when I stopped alternating legs and did all one leg, then the other. I twisted my knee one week and went to the all one side approach. In stage 2, you do static lunges and for the rear lunge off a box, it's all one side then the other. It helps.

My PWO shake = skim milk and a scoop of whey. Shake. It's still cold enough here that I leave it in the car, though I'm planning to add a couple ice cubes when it gets warmer out. No need to Jamba Juice or whatever. Bring your own.

And if there were ever a time to eat simple sugars, it's right after you've worked out. This is a John Berardi principle - after lifting, your body will quickly metabolize sugar and put them to good use. So if the "all fruit smoothie" is truly all fruit, then what's the problem?

I'd get my protein ASAP after working out. But I've definitely had days in the past where I was SOOO sore, so I make getting those protein shakes a big priority.

Bytsi · 03-17-2008, 04:54 PM

Just my 2cents - I take a shake with me - I use skim milk, protein powder, frozen berries and sometimes I throw in some crushed ice - it stayes cold longer (and thick) and will hold up to the 45-60 minutes between leaving the house and finishing my lifting... then I can chug before I even get to the showers!

Nikster · 03-18-2008, 12:36 PM

Do you have to drink it right after workout? I can't leave drinks (milk esp.) in my car while I go to gym....TX gets too hot for that. Is it too long after to have it when I walk in the door from the gym? Any benefit from asap shake? If so, I could try to put in my locker but it sure isn't cold in the locker room either?

beach_plums · 03-18-2008, 01:05 PM

I take mine with me too and leave it in the car--rice powder and soy milk. As the weather gets warmer, I'm planning on putting it in my cooler. Yes, I have a cooler that stays in my car year-round (along with a case of water, weather-related clothes, and trail mix. Living in Denver and spending a lot of time in the moutains, you just never know when you'll need it.) I figure that and an ice pack ought to do it.
If that's not for you, getting your shake asap isn't totally necessary. I've heard that if you drink it or eat within an hour of your workout, you're pretty well off. I can't remember what it says in the book either. You might double check there.

beach_plums · 03-18-2008, 01:08 PM

Quote:

Originally Posted by mtnhike08

So my first question: does anyone know of any exercises and/or tricks to help me with my balance that I could do along with the program?

I'd suggest taking a few yoga classes. It doesn't interfer with this program, really works your core, and does wonders for balance. There are a ton of great dvds out there for anywhere from beginner to advanced. Or, find a local studio. It's done wonders for my balance!

mtnhike08 · 03-18-2008, 01:12 PM

Quote:

Originally Posted by Nikster

Do you have to drink it right after workout? I can't leave drinks (milk esp.) in my car while I go to gym....TX gets too hot for that. Is it too long after to have it when I walk in the door from the gym? Any benefit from asap shake? If so, I could try to put in my locker but it sure isn't cold in the locker room either?

Hey,

I found an insulated shaker cup! It keeps your liquid cold (up to 6 hours, according to the website) and has a separate compartment for your protein powder. It only holds 12oz of liquid, but I figure that's enough for a cup of milk plus the powder. It's called a Vitaminder Chillmates Chilled Shaker Cup. I just ordered one through iherb.com, but it's available on several different websites. I would imagine the TX heat will reduce the amount of time your milk stays cold, so I'd probably put it in a gym locker. I live in Las Vegas, so I know how hot it can get!

prof41 · 03-18-2008, 05:14 PM

Second: How do you decide if/when you need a spotter? The squat and the dumbbell shoulder press are my biggest concerns. Last week I did 40# on the shoulder press, and all I could think about was how my hands felt like they were slipping and the possibility of accidently dropping a weight on my head (or my foot). And I'm only going to go up in weight...what do you think?[

Hi

I think if you are nervous about the weights get a spotter. When I first started doing squats I asked hubby to help me out almost right away. This was a new move to me and I was not sure about anything, so I felt more comfortable with him around. After a few w/o's I was able to do them on my own, and asked him again when I went up on the weights.

You may also want to try chalk for your hands if you are afraid of the db slipping from your grip.