Not Going Gently into Perimenopause: Part NROL4W

[nutbar]

Originally Posted by DanceDiva

MUSIC: Songs from The Best of Earth, Wind, and Fire Vols 1 and 2

I hereby nominate you as The Coolest Person on the Planet.

Originally Posted by goergen1

On another note, WOW there is a whole nother crowd here on this forum. All sorts of people I did not know about reading the areas of this site I usually do.

Wild, isn't it?

[DanceDiva]

I've so got nothing witty, but I'm glad ya'll came.

Sunday: 06/15/2008: No exercise day before test. Did two stretch routines. Total Body Stretch: For Flexibility (22 min) and floor stretch (10 min)

Monday: 06/16/2008: A.M. Stretch (30 min). And I needed it. I was trying to get prepared for running on the treadmill.

Human Experiment Day:
Had two tests:

1. VO2 Max: $195
2. Bio-impedance Analysis: $25 (test), $25 (doctor discussion)

Total: $245 for more information that I need to wrap my head around.

PLEASE NOTE: If you are reading this for informational purposes, that is fine, however, I spent damn near 40 min (and wish I had a tape recorder) going over the results with the doctor. The results of these tests are VERY INDIVIDUAL-SPECIFIC.

Bio-Impedance Description:
Put electrodes on my R. forearm and R. foot. Would have taken less than a minute, however right beforehand I went to the restroom and put lotion on my hands. She thought the forearm electrode came off too easy, so she rubbed some alcohol across my arm and did the test again. After the 2nd test, she said the result markers were essentially the same except for the water hydration, so she was satisfied with the results. Oh, and I had my height measured to ensure no shrinkage.

VO2 Test Description:
On our way down to the treadmill, I made a light-hearted comment to the doctor that I had to psych myself up to running on the treadmill because I hate it. She then asked me if I ran on the treadmill. I told her no, I don't like running, I like sprinting. She said most of the people who get tested by her are ones who want information on how to improve marathon times. Any way, after getting the mask on and putting on my music (I recommend this. It keeps your mind off the mask). She started up the treadmill. We went from 0.5 - 4.0 speed with no incline. Then she stopped the test. I never ended up running. Finished in ~ 6 minutes. Also during the test, she had me wear my heart rate monitor watch so I could compare its readings with her hr monitor. My watch was in almost lock-step.

Analysis/Feedback:
During the bio-impedence test, the doctor asked me about my general overall health & I told her about the issues I've been having with my period. After this discussion, she said she agreed that I probably have a strong Estrogen domination but that since I have no other symptoms, she suspects something else is going on besides peri-menopause. She gave me a hormone balance herbal supplement to try for a couple of weeks.

When she stopped the VO2 test, she told me she was amazed at the result. Showed me the data and the graph and then began to explain to me that the oxygen column of numbers (and I should have asked for a copy of this because I don't know the formal terminology) keep going down as she increased the speed like she expected, then when she put the treadmill at 4, it stayed down then all of a sudden just went sky-high. I told her I know when that occurred. When I was at the 4.0 speed, just as I thought I might have to start a slow jog, I felt something kick in and all of a sudden it became easier and I went right back to walking. She then showed me the heart rate column that showed the next thing that she was amazed by -- that my heart rate went from 160 back to the low 130s in less than a minute after she stopped the treadmill. I told her, I always find this happening -- when I get hot, I stop and cool off quickly and go right back to what I was doing. At this point, she then went back to graph that shows my anaerobic threshold and the fat range versus the glucose range. She told me I never enter the fat-burning range, however, my slow climb to my anaerobic threshold indicates to her that I am correct that I seem to be genetically made for sprinting (or martial arts). She also said that if I ever had a goal of running a marathon, it would probably be hard for me to sustain 2 hours past my AT. She said this is also why it was so important to go over the results with me because given the VO2 Max at the point she stopped the test (25.5), I might think that I wasn't in good physical condition. She then asked me "Do you know in how good physical condition you are?" She said most athletes are trying to get their heart rate to move down as quickly as mine does. She ended this with, whatever I'm doing for physical conditioning is working perfectly for me and that I was doing well listening to my body (now how cool is this).


So anyway, here are the two pretty charts, I got:

Bottom curve is fat-burning zone.
Top curve is glucose-burning zone.


Bottom curve is fat-burning zone.
Top curve is glucose-burning zone. The line in this chart shows where my heart rate stayed.

AND THEN, I got some stuff that I was fussed at about. Basically, the Bio-Impedance used by the doctor provides "just a bit more" info than the home scale does. I almost didn't get this done, but I wanted to compare to the Bod Pod. Two different tests, two different days, and this one is on the tail end of period (so still have period weight). However, Fat Mass % matches.

The three things I got fussed at about (see table below):

1. The Water Compartments should look closer to Intracellular=60% and Extracellular=40%. But she said given my Resistance/Reactance readings that look very good, that some of this may be hormonal BUT I NEED TO DRINK MORE WATER.
2. Basal Metabolic Rate (no exercise) is 1582, but I couldn’t tell her that I eat this every day. So, I HAVE TO TRACK FOOD for a week to ensure that I know that what I’m eating is sustaining this metabolic rate AND my exercise.
3. Given my “leanness” and weightlifting activities, she wants me to ensure that during my food tracking I am eating ½ my bodyweight (g) minimum in protein.

Well. That's it for me and current round of testing. If someone describes another test, I'm going to have to act as if I'm a drug addict weaning myself from an info fix and ignore, ignore, ignore.

[GinnyLou]

I logged on to come read about your results! Don't you think it is worth every dime? It is such cool info, specifically about you. I wish Lori and I would have had our music, because that mask was a little freaky and their treadmill was in front of a mirror.
Very cool results, Girlfriend. I just love the charts and graphs.

And I agree with you on this:

If someone describes another test, I'm going to have to act as if I'm a drug addict weaning myself from an info fix and ignore, ignore, ignore.

[nutbar]

Ack! I have test envy!! I don't care much about the BF tests but these other, detailed tests? Oh, baby.

[DanceDiva]

Hi Ginger & Diane,
I would have replied yesterday, but you talk about someone out of it. I did a couple of drive-bys then got off. All told now, I have a period journal, an exercise journal, and now tracking food. This shit is becoming a chore.

I was actually only interested in the 1st BF test. But I liked that the 2nd was the same. However, if I were to get one again, now that I know they provide similar BFs, I would just get the bio-impedance test because of the extensive information about me on the cellular level.

I love the information from this day of testing -- like the scientific data and the detailed explanation of its appropriateness to the individual. I liked that I got enough information off the internet beforehand so I could understand the things the doctor was telling me.

However, I think data overload has the adverse effect of making me think too much about what I'm doing -- hence the "need to back away from more testing" comment.

Exercise: Nia (Cardio 1 hour). Today we did Fantasia, a routine created by the male founder of Nia. And the routine was about directing energy externally and internally. Very masculine (we did a bodybuilder biceps/triceps type movement that looks really pretty as part of a dance) and physical. Lots of leg kicks and blocks. And 2 football drill-like freedance portions. This was class 2/4. She said every class will be different (and I love that).

[DanceDiva]

Physical: Have had a headache off/on the past 3 days. Don't know if it is stress, hormonal, or allergies.

Massage: Had a massage yesterday. He went detailed over my back. Especially all trap fibers. These and hamstrings had to meditate when he got deep.

Whey Protein: Finally found one with NO SWEETENER added in the store. After my couple of days food logging, found that I really need/want an additional unsaturated fat version of protein. Made a shake with Quik, Banana, and Milk. Was tolerably tasty. Will try the next with cocoa and honey.

Jumped the Cliff: Made up my mind to take the Nia intensive. Sent an e-mail to ask if I could pay and get pre-course material immediately. Went downtown and signed up before I changed my mind. Got much hugs, encouragement, and excitement. I'm still scared but good scared.

Workout: Have decided to do a modified version of NROL4W Stage 6 WO A sometime today. Have new music that I'm loving for the playlist today.

[nutbar]

Originally Posted by DanceDiva

Whey Protein: Finally found one with NO SWEETENER added in the store.

What kind did you get? The only one I've found in my area without the artificial sweeteners in it, is GNC's plain, unflavored. It suits my needs fine but, wow, it seems everything out there is sweetened.

Jumped the Cliff: Made up my mind to take the Nia intensive. Sent an e-mail to ask if I could pay and get pre-course material immediately. Went downtown and signed up before I changed my mind. Got much hugs, encouragement, and excitement. I'm still scared but good scared.

Ooh! Ooh! Congrats!! I got tingles for ya!

Have new music that I'm loving for the playlist today.

You know I'm dying to read about the new music when you post your workout later.

[DanceDiva]

The whey protein I got is Now Foods Whey Protein Isolate. I got it at New Seasons Mkt. I like that it was in a 1-lb tub so I wouldn't feel as bad about throwing it out if it wasn't tolerable. However, I had decided that if it wasn't, this was going to be my last foray into Whey protein because I was sick of throwing things out. I actually had ordered a custom mix from TrueProtein, did not select a sweetener, and when I got it, it was sweetened. When I sent an e-mail about it, they said that they used to not sweeten ones when no sweetener was selected but had gotten so many complaints that if you don't want sweetener you have to put in the comments NO SWEETENER. Would have been nice if they indicated that on the custom-order page. I just couldn't be bothered to send it back.

One of the things I like about New Seasons is that they will order anything off the Now Foods website for you, ship it to the store, and not charge extra. So now that I see this is in bigger tubs, if I were staying here, I'd go larger. Before I mixed it in milk, I took a little spoonful out and tasted it. When I found I could tolerate it "raw," I figured I could mix it up to be something I'd be willing to drink.

You'll just have to wait for my workout for the new music. I found this website that does reviews of new soul music, and every once in a while, I go visit it. That's how I found out about this CD. Then either go to CD Baby (if it's independent music) & listen to 2-minute clips (I can't abide 30-sec clips) or to Rhapsody (I know, I just haven't crossed-over to the IPOD nation) and listen to the album. The album I got I was able to listen to every song but 1 before I bought it. Come to find out the 1 I couldn't listen to is a cover that I had never heard. So of course I had to go listen to the original. The CD has 3 covers on it (all of which I had never heard). The rest is original. The more I listen to it, the more I <3 this artist.

Right now, I'm listening to Tim Russert's memorial. I really need a nap but am just so touched on how he is being remembered. Oh, and have you noticed since I don't have a job, I'm become way more chatty. This board is too addictive.

[GinnyLou]

I love the chatty you!

Made up my mind to take the Nia intensive. Sent an e-mail to ask if I could pay and get pre-course material immediately. Went downtown and signed up before I changed my mind. Got much hugs, encouragement, and excitement. I'm still scared but good scared.

I am proud and excited for you!

[Bytsi]

I love the Now protein brand - my DS has some diet restrictions (and we're trying to put some weight on the little skeleton-child) so we like that it's all natural. Of course we mix his shakes with ice cream to get him to eat 'em!

[foodfromafar]

Originally Posted by Bytsi

I love the Now protein brand - my DS has some diet restrictions (and we're trying to put some weight on the little skeleton-child) so we like that it's all natural. Of course we mix his shakes with ice cream to get him to eat 'em!

Is it OK to post links to websites selling protein powder? I know of one that sells NOW products with free shipping on $50 orders... If I can post it, let me know and I will. If I can't, pm me. I am not affiliated with the website; I just happen to run a natural foods co-op so I hear about different suppliers.

[DanceDiva]

Originally Posted by Bytsi

I love the Now protein brand - my DS has some diet restrictions (and we're trying to put some weight on the little skeleton-child) so we like that it's all natural. Of course we mix his shakes with ice cream to get him to eat 'em!

I have some ice cream. I think I'll try that next. One of the things my family hates about me is that I only have a "taste" for desserts (I like meals better and have always been like that), so whenever we get ice cream, they will have eaten all of theirs and the rest of mine stays in the freezer for months until I want a taste again. The current one in my freezer is from DH's last run (in April).

Originally Posted by foodfromafar

Is it OK to post links to websites selling protein powder? I know of one that sells NOW products with free shipping on $50 orders... If I can post it, let me know and I will. If I can't, pm me. I am not affiliated with the website; I just happen to run a natural foods co-op so I hear about different suppliers.

Girl, you're cracking me up. One of the good things about the forum is passing information. Of course it's okay. I think the only restrictions are for "spam," copyright infringement, and maybe morally questionable stuff. Please tell more about the co-op -- how did you get into it, do you like it, etc.

Workout post follows.

[DanceDiva]

Originally Posted by nutbar

Ooh! Ooh! Congrats!! I got tingles for ya!

Originally Posted by GinnyLou

I love the chatty you!

I am proud and excited for you!

I love you guys. Thanks for the encouragement.

[DanceDiva]

Workout Summary: Last night was a full moon, and on my way home from my workout, I got to see it. I think the bewitching history of full moon would appropriately summarize what happened to me during this workout. I really don’t have clear thoughts on how to describe it. I am writing this the next morning because I could not get the mental clarity to try and log it when I got home. I was out of focus when I got to the split squat/push-up alternating set and almost cut it to 2 sets. A kicked up notch workout -- I wouldn’t say I kicked my ass (but I got close). As I write that statement (which is very contrary to my exercise philosophy), I wonder why I don’t feel as if the workout was bad. Probably because nothing is hurting this morning. I still can’t believe I did what I did.

Workout Start Time: 11 p.m.
Workout Length: 1 hour


WORKOUT: NROL4W Stage 6 WO A (modified protocol: UHG Lat pull-down)

Warm-up: Glute-Activation

• X-band Walks. 10 steps each direction. Starting L.
• Prone Glute Activation: 10 continuous reps per side. Starting L.
• Kneeling Straight-Leg Raise: 10 continuous reps per side. Starting L.

I think I’m going to modify reps for this and add 5 more to the Left side. R. side fires up immediately. L side don’t start to feel activation until ~6 reps.

Warm-up: Bar Exercises (5 reps each. 45-lb bar except BW push-ups & side lunges)

• Sumo Squat
• Deadlift
• Push Press
• Good Morning: I like this exercise but need to see if I can balance bar a little lower on back -- I think right below upper traps. If I can manage that, I think I would really like this exercise (and be willing to add weight to it)
• Push-ups (30°): Given the amount of focus I have to use for push-ups, I think during a warm-up will always do them at this angle.
• Shrugs
• Scapula Pulls (Bar OH)
• Bent-Over Row: This feels ridiculously light with only the bar
• Side Lunges.

Need to memorize this sequence. Flow is not smooth when I have to keep looking at the paper.

Cut reps from 10 to 5 per exercise and it felt like a warm-up instead of like last workout where it felt like part of a workout. Modifications from previous: Removed Romanian DL (don’t think necessary given GM) and Clean Pull (replaced with shrugs/Scapula Pulls that I thought would better suit the negative chins).

2-minute rest: Did pigeon stretch both sides 20 sec during this period


A: Negative Chins (3 sets x 1 rep. Rest 1 min. Goal 20-sec down)
Set-up: in squat cage. Peg in highest hole. 25-lbs added to each side to ensure stability. Didn’t use a stool this time. Jumped up, then found that I could stop sway quickly by doing Spiderman legs on the sides of the cage.
S1: BW x 22 sec. Tried a chin 1st. Only moved ½ up
S2: BW x 18 sec
S3: BW x 20 sec
R. forearm felt exertion immediately after 1st set. Last set, felt grip was starting to get loose at 10-sec mark, but held grip for dear life and made the time.


B: (Kneeling) Under-hand Grip Lat Pull Down (10 sets x 2 reps. Rest 15 sec)
Setup: pad on floor under standing cable kneeling on Pad
S1-S2: 90 lbs
S3-S6: 80 lbs
S7-S10: 70 lbs
These sets were like a comedy routine. Timer kept beeping. Finally ignored it and figured out I had just enough time to let go of bar, write weight in log, then right back up. When finished, this is the note I wrote in my log “I can hardly write this. This man is trying to kill me.” HR at end of all sets was surprising only mildly elevated.

The kneeling on pad set-up is definitely more challenging than sitting. After the 1st 2 sets, and given the rest period, knocked weight down. Sets still challenging.


Alternating Sets (3 sets x 4 reps)

C1: BB Split Squat (Protocol: L. Leg front First)
S1: 80 lbs x 4 reps (+20)
S2: 75 lbs x 4 reps (+15)
S3: 60 lbs x 4 reps (-5)
As noted in the summary, I was ready to quit after set 2. Knocked weight down and kept on truckin’. Heart rate elevated throughout each set. Went down during push-ups.

C2: Push-ups (6-sec pause: +2 sec)
Protocol: Before doing this set, I decided NO MID-SET REST. Therefore, if/when floor failed, immediately go to 30° and try and finish.
S1: floor 3/1 30°
S2: floor 3/1 30°
S3: floor 1/2 30°
I am OVER THE MOON about these sets. 2nd set: Last of the floor reps, count was fast.


Finisher
I de