And the beat goes on...

[mom2w]

Originally Posted by gregl515

40 minutes of intervals sounds vomitastic to quote Red Wifey!

You know it! I kept watching the timer on the treadmill and wondering when she was going to stop. The variety of speeds, inclines & durations did keep it doable. I don't think I'd ever attempt similar on my own.

I will admit my klutziness came into play. Somehow they expect you to do tabata-like intervals where you jump to the platform of the treadmill for your 10sec rest. Nope. I almost flipped under the arm bar/monitor area. I guess I have good enough upper body strength to hold myself up and then get back on the TM. After that I just clicked buttons up & down. Why would exhausting a person and then expecting acrobatics from them seem like a good idea?

[mom2w]

Originally Posted by kfisherx

Boot camp!!! How much fun is that. I want to do a boot camp too. I wonder if they even have anything like that in these parts... Google here I come.

Do you work out at a bigger club? My boot camp is just a group training class they offer. The regular price is $250/month and they expect a 3 month commitment at first, then you can go month to month. Offering it free to employees (I work in child care there) is the only reason I considered it. As a stay at home mom, I have to be a little more thrifty!

If you can find one, I highly suggest it. I was feeling good about my strength trainging workouts with DH, but now that I've started this, I realize how many areas of general fitness I was neglecting. I hate cardio and even though I push myself, there's something about working as a group that makes you push a little further.

Which brings me to today's update: Weight training circuit day, I guess. We had 11 in class so had to go to the gym. I got to use the orange (10#) dbs, a 12# bodybar (definately going heavier next time) and a swiss ball. Reps varied from 10-25, depending on exercise:

2 laps around gym
1min crunches
1min lower ab leg raise things
leg raises (up, down, open, close, etc -- he'd just call out what to do and when to do the next thing)
db flyes on ball
db chest press on ball
push ups
db curls (seated)
db oh presses (seated)
good mornings
seated hammer curls
upright db rows
bent over rows w/bodybar
walking lunges length of gym & back
1min wall squats w/swiss ball behind back and dbs in ham
1min squat hold at bottom
1min calf raises on dbs (against wall)
1min wall jumps
4 relay team sprints: sprint down/back; sprint backwards down/forwards back; karaoke down/back (criss cross legs front, back, front, back); sprint down = 5 push ups/5 crunches/ sprint back

My legs HURT!!!!!

I talked to Bob about pre-workout nutrition and explained that I do the AD/Carb Cycling. He said I really need carbs pre-workout or I'm just hurting myself. 1/2 a banana in my whey is about the minimum he'd recommend. He's not a big carb guy in general and even told us only veggies from supper on. So a few more changes to make the diet work for me.

I'm looking forward to sleeping in for a few days and possibly going to bed at the same time as DH. I want this head cold to leave; that's for sure and that would make a huge difference in my work ability.

Have a good weekend!

[mel]

wow, that's a lot of intervals right there. I've been jumping off my treadmill too, and it takes some getting used to for sure.

Glad you are digging the bootcamp. Good luck with the program!

mel

[UConnJulie]

Bootcamp! Sounds fun! It's things like that which make me want to join a gym!!

[mom2w]

Originally Posted by mel

wow, that's a lot of intervals right there. I've been jumping off my treadmill too, and it takes some getting used to for sure.

Glad you are digging the bootcamp. Good luck with the program!

mel

Good to see you! I haven't found time to hunt down all the journals I used to visit but it looks like you're doing really well. Any tips on the jump on/off thing? I'm paranoid for the next time we do intervals like that because I couldn't come up with a quick workaround and by the time I needed to use the jump feature, my legs were toast!

Julie: It is a nice change up. I think I'll do a 12 week session but probably not during the summer. It's just too much to get up that early and run home to get lunches packed, kids off to school, etc.

DH & I worked on my diet yesterday. We're loosely basing it on the diet that physique clinic gals are using at MWA. Basically, it'll be 1/2 a grapefruit (or similar macros) plus a whey shake before boot camp. Then 3 meals of about 4oz protein & veggies plus some good fat. A snack of cottage cheese in the afternoon. A casein shake before bed. And, boohoo, no refeeds weekly! Hopefully this gives me enough energy to get through boot camp. It still keeps carbs around 10% with fat and protein pretty evenly split around 45% each. &&&&& (fingers crossed)

[tkinsley]

Can I be really lazy and just ask you where you're going with this? I could read back a few pages, but... naawwwww...

Having tripped on the TM several times myself in the past, I gotta tell you--that workout sounds dangerous. Just be careful!

One other thing in re: AD. Brenda, I know most people seem to have no changes or even beneficial effects on blood lipids, but personally I went from 160s total cholesterol to 270 while on the AD. It wasn't a fluke, either--I'm still over 200, now, what, 2 or 3 months later? Maybe if you haven't had your screening labs for the year, you might consider it.

Just a thought. Have a great day!

[mom2w]

Originally Posted by tkinsley

Can I be really lazy and just ask you where you're going with this? I could read back a few pages, but... naawwwww...!

Basically I need to lose a few (15?) lbs and they won't budge. The club I work at decided to let staff take the general group fitness classes (like boot camp) for free this spring. It's normally $225/month so I decided to take advantage of it and see what happens. I hate pushing myself with cardio but I like lifting heavy. Doing hard cardio and lifting high reps for a few weeks is different from my comfort zone.

Originally Posted by tkinsley

Having tripped on the TM several times myself in the past, I gotta tell you--that workout sounds dangerous. Just be careful!!

Noted. I've decided that I will not be jumping to the sides at 7mph (my highest speed the other day) next time they pull out a day like that. I don't think she does intervals too often (like that). I was wearing a HRM too and started thinking that she had me going too hard for my "advanced" age. I was consistently up to 180 or so (never over 185 that I saw) bpm on it. That seems too high for 41yrs old, now that I think of it. I mean, the 22yr old girls next to me were barely at that range. Isn't max like 220-age?

Originally Posted by tkinsley

One other thing in re: AD. Brenda, I know most people seem to have no changes or even beneficial effects on blood lipids, but personally I went from 160s total cholesterol to 270 while on the AD. It wasn't a fluke, either--I'm still over 200, now, what, 2 or 3 months later? Maybe if you haven't had your screening labs for the year, you might consider it.

Just a thought. Have a great day!

I need to get in for an annual thingie soon regardless so I'll take a gander at that. My panel went for the better when I did Atkins a few years ago so I'm not super worried, but it's worth tracking just in case.

Diet changes -- again! I talked to trainer Bob after class this morning (which was fairly close to the same circuit we did on Friday -- it's a good workout, but we'd better do something different Wed & Fri this week!!!) and told him where I was at and how it's just not working. I've done the AD pretty much 3months and have lost nothing (I mean, I get back to where I was pre-refeed each week) so that's not working for me. He thinks I might not be eating enough and my body can't recover so it shuts down. I'm going to track a few days and show him where I am. He thinks 1500-1800 cals should work for me. Avoid grainy carbs -- already doing that -- and only veggie carbs after 5pm. Low carb protein shake with blueberries after boot camp and then breakfast an hour later. 300calorie meals x5 each day (plus shake?) with at least 20g protein each. I had 1/2 grapefruit with my whey pre-workout today and it made a huge difference. His stance is to earn fruit if you want to lose weight. Plenty of water to flush the system. Flaxseed OIL (I usually only have flax seeds milled so that's different to me) I'll bug him again on Wed when he trains us.

UGH! I just feel adrift right now. I'm at a loss and I'm not happy with how I look. I've looked worse; I've looked better. I prefer better.

[Lost Dog]

Sorry. I missed your bootcamp question. Mine's only on the weekend, which means I can only get to it every two weeks, too. For a long time I did it every Sat/Sun. It's a change of pace. It was a fun way to burn calories and get my interval-type work done.

There are a couple of daily programs around here. Every day or every other day, where you sign up for the whole program. They seem pretty intense and I don't think you could do other workouts while you are in the bootcamp. The bootcamp would be your program for the six week period.

[SpacecityPaula]

Smiling is always good.

Your workouts look pretty intense.

I think they are definitely Vomitastic.

[mom2w]

Cardio day at Boot Camp! Her plan was to do a bunch of different cardio machines (tread, stairmill & bike) but too many people were using them (shock?) so we could only do treadmill in our little reserved area.

So, treadmill was incline raises; we started at 2% for a warm up; then, in 2 min intervals we'd raise it 2% until we got to 15% (at the higher incline we only did 1min stretches sometimes), then drop down to 4-6% and work your way up again, followed by 3min cool down. It was 20min total. I think I was dripping more than I did the other day with the sprint intervals.

Back to the gym for a few laps. Then JUMP ROPE!!! Your friend and mine! I had some motivation. We'd jump for 2min straight and each time you stopped, kicked the rope or whatever you kept count for how many suicides you'd have to do. Thanks for the Jump Rope trend of 2007 at JPFitness, I rocked on this one. Of course, being a team workout, she decided to divide out the total number of suicides earned by the group and have ALL of us do a few. After 8min of jumping rope for 2-3min at a time, we did jump rope "laps" down/back the gym length (like bball net to bball net) 3 times. Ok, it's probably better called "skipping rope".

All this was followed up by stretching and a few more laps in there somewhere. She decided that we can do kickboxing for cardio on Thurs. Should be fun! In the 5 years I've worked there, I've always been scheduled on the same day they offer kickboxing so I've never tried it out. It looks like fun when I go in there to get a mom and I do get a little mini-workout with the dodging and ducking to cross the room.

Girl Scout Cookies arrive today! I'm meeting my co-leaders to pick up all the cases for our troop and then divide them out. At least they won't be open boxes!!!!

On a happy note, one of the women who works at the club has helped me a few times with my squats and deads. She & her husband are powerlifters. Anyway, she took 4th at Nationals last week and qualified for Worlds. Kind of exciting!

[mom2w]

I'm getting into the groove of early mornings. It's amazing how the world is alive out there when I'm usually snuggly & warm and stuff.

Weight training day. It was similar to the last 2. hmmmm... I hope they mix it up soon. This could get old. It's full body, but ... Ok, I need to trust Bob. We did do gaspers/suicides at the end. I gasped and contemplated suicide so they were a success. Have I mentioned that I absolutely HATED gym class as a kid. I sucked and it didn't help to be called out on it. It's like a 2nd chance but without the rope climb or static arm hang challenges.

Had a talk with Bob wrt diet afer my workout. He looked at my intake and said that what had probably happened is that I'm too glycogen depleted so my body is rebelling. He's bumped me up to 1800 cals with about a 40/40/20 macro blend. BUT, he likes my carb cycling experience so we're doing 2 high/2 low and avoiding the processed carbs (so only oats, brown rice, potatoes, yams) and only eating them through my afternoon snack. It looks like a LOT of food and I'm going to have to go grocery shopping. Fruit is only around workouts and he said I should have oats+fruit+protein pre workout. He expects my energy to soar, muscle growth to explode and fat to vanish starting in 1-2 weeks. I told him that he'll see me 3x/week so if I come rolling in some morning he'd better stop me! I trust him because I've seen what he's able to do with his body and his wife's as well. They're in their early/mid 40's so he's not some young punk either.

He said he's training a girl right now who he bumped cals up to 2500 and she didn't gain fat (looks awesome I hear) and now they're going up to 4000. I should have asked for proof!!

Girl Scout cookies are in the house. They didn't even tempt me when I gave a few to the kids. I guess that's good, but it's kind of scary too. I mean, they're thin mints and samoas. There was a time when.... we've probably all had those times.

[UConnJulie]

Ha! I am not looking forward to those years, although now with the gluten intolerance they are not really a temptation. DH buys them at school and keeps them there in his desk!!

[mom2w]

Just wait Julie! Oh, and I've been to a place this week where there are GS cookies by the semi-load! If it wasn't outdoors and with a bitter north wind, it might have almost been heaven. Might.

[L'ilJ]

Hey Brenda...looks like you're doing really well. I can eat an entire sleeve of those thin mints, especially if they're frozen. This is why I DO NOT support the girl scouts.

[UConnJulie]

Originally Posted by L'ilJ

Hey Brenda...looks like you're doing really well. I can eat an entire sleeve of those thin mints, especially if they're frozen. This is why I DO NOT support the girl scouts.

Just one sleeve?
Good thing you have a son ... no GS cookie drives!!

[Lost Dog]

Frozen Samoas are the best.