Movers & Shakers - Sept 27 - Oct 3

[Shadow]

Okay, gang, up and at 'em!!! The week has already gotten underway - have you :suspicious:???? No slugging around now - you've got to move it or lose it so let's hop to it :evil:!

My week is going to be different (see Carol, change is good :p ). I'm going to switch from strength to endurance for a short while. Just to keep the body guessing :nod:. I know resistance is best (are you listening Karole?) but just to keep from getting in a rut, I'm taking a brief break. Besides, my hiatal hernia is giving me such fits, heavy lifting is not on my agenda for a week or two :rolleyes:.

Now - there's my plans, what are YOURS? Remember, if you've been doing the same thing for a while (4 - 6 weeks) then it's time to do something different. And if you've just started moving it, good for you :thumbsup:! Get that habit down and then you can work on switching things up a bit ;).

[Karole]

Of course my dear Shadow-- I'm always listening---just never seem to do (for more than 2 days anyway.):rolleyes::rolleyes:

Today we had yet another birthday party and we played volley ball OMG I will be sore tomorrow. But it was so much fun. I played 1 and a half games and had to quit as I got too hot. But talk about High intensity interval training,--- that was it.

Tomorrow we will be moving stuff for the trailride out to the camper so that will be a bunch of exercise for sure. Lots and lots of trips !! We go on Wednesday morning so that will be it for 10 days---Try not to pick on me while I'm gone !:D

[Mitra]

My visitors left this afternoon. I'm going to follow Shadow's advice and go into hibernation :D. Bears come out in the spring with all their muscles in good working order, don't they?

[gitfiddle]

My visitors left this afternoon. I'm going to follow Shadow's advice and go into hibernation :D. Bears come out in the spring with all their muscles in good working order, don't they?Perhaps, but I think they're very grumpy....

Shadow, I think I'll try a week or two of lighter weights and more reps to see what happens. Is that what you call "endurance"? It's boring and it takes longer, but this is a science experiment. :)

[gitfiddle]

We go on Wednesday morning so that will be it for 10 days---Try not to pick on me while I'm gone !:D:eek:My land, girl, we'd never do that!!! :D

[Shadow]

Of course my dear Shadow-- I'm always listening---just never seem to do (for more than 2 days anyway.)
Well, I guess there is a small bit of comfort that you at least hear me :rolleyes:!

Today we had yet another birthday party and we played volley ball OMG I will be sore tomorrow. But it was so much fun. I played 1 and a half games and had to quit as I got too hot. But talk about High intensity interval training,--- that was it.
:D :D :D :D :D

Tomorrow we will be moving stuff for the trailride out to the camper so that will be a bunch of exercise for sure. Lots and lots of trips !!
:thumbsup:!!!
We go on Wednesday morning so that will be it for 10 days---Try not to pick on me while I'm gone !
Don't hold your breath :p!

But we WILL miss you!

[Shadow]

My visitors left this afternoon. I'm going to follow Shadow's advice and go into hibernation :D. Bears come out in the spring with all their muscles in good working order, don't they?
Uhmm.... Not so quick, girl!

1. Bears are mighty cranky so it could just be that they're quite stiff and sore after that long snooze ;)!

2. Think how hungry you'd be :eek:!

3. Consider how much we'd miss you :crybaby:!

[Shadow]

Shadow, I think I'll try a week or two of lighter weights and more reps to see what happens. Is that what you call "endurance"? It's boring and it takes longer, but this is a science experiment. :)
Awesome :D!

Yup - that's it :)! More like they described in PP :nod:. Yes, it does take longer but it can be quite challenging, IHMO! Nothing like 2 sets of crazy 8's to make me wanna quit :p!

(In case you're wondering, crazy 8's are fast bicep curls where you curl the bottom half 8 reps, then the top half 8 reps, then repeat. With a fast enough tempo and heavy enough weights, you feel it, believe me!)

[SandyHanson]

Awesome :D!

Yup - that's it :)! More like they described in PP :nod:. Yes, it does take longer but it can be quite challenging, IHMO! Nothing like 2 sets of crazy 8's to make me wanna quit :p!

(In case you're wondering, crazy 8's are fast bicep curls where you curl the bottom half 8 reps, then the top half 8 reps, then repeat. With a fast enough tempo and heavy enough weights, you feel it, believe me!)

I didn't realize there were bottom and top halfs! (I guess maybe it should be "halves?")

[Shadow]

I didn't realize there were bottom and top halfs! (I guess maybe it should be "halves?")
Oh yes ;). Normally, of course, you do the whole move. But a way of adding some change is to work the lower half/upper half. A variation of it can be done with lunges, squats, abs and other upper body stuff too :nod:.

[gitfiddle]

Hmmmm. Interesting! I've seen people doing that. I can see lat pulls in that light!

[Shadow]

Hmmmm. Interesting! I've seen people doing that. I can see lat pulls in that light!
I'm not so sure I'd want to do it on a lat row but then again, I don't use machines so what do I know :lol:! I gotta tell you, though, there's nothing I dread worse than doing low-end squats, especially towards the end of a set :eek:! I do low-end lunges too but they're not as killer.

[gitfiddle]

I'm not so sure I'd want to do it on a lat row but then again, I don't use machines so what do I know :lol:! I gotta tell you, though, there's nothing I dread worse than doing low-end squats, especially towards the end of a set :eek:! I do low-end lunges too but they're not as killer.I am spared from nasty squats and lunges by my rickety knees, which is a blessing, I think! ;) I took ten pounds off most of the weights and twenty off the pulldown and did two sets of ten at double my usual speed. It was a nice change and I think I'll have some DOMS tomorrow or Wednesday. I didn't feel any shoulder or elbow strain, which I was watching for.

[Martha]

I know or I think, it's not resistance, but I'm trying to work out a work out plan for getting my speed back. I work hard, I sweat (a lot) but my avg speed is still less than 15mph. (my goal is 17 avg by Nov.) I live in flat land FL, practically below sea level, for goodness sake. Any thoughts? I don't think that it's the training foods b/c I was lc the last time my avg speed was higher, and I haven't changed to any new stuff now. I had considered changing from ice water to a scoop of my protein powder (Syntrax Nectar) but mostly for the flavor and to encourage drinking enough...I use a camelbak but there is a balance between dehydration and appropriate hydration without going over especially on longer rides.

Cycled both Sat and Sunday, walked 1hr today.

[jilly27]

[QUOTE=Martha;96954]I know or I think, it's not resistance, but I'm trying to work out a work out plan for getting my speed back. I work hard, I sweat (a lot) but my avg speed is still less than 15mph. (my goal is 17 avg by Nov.) I live in flat land FL, practically below sea level, for goodness sake. Any thoughts?


One word Martha, sprints. Or some people call them intervals. It may sound strange but they will increase your fitness quicker than just doing a bunch more riding. I know you don't have any hills to speak of but you can do it on the flat too. Ride as hard as you can for 30 sec. then slow down and catch your breath for a minute or two and repeat several times. Work your way up to longer sprints. This will also increase your leg strength more than endurance riding. Sounds like fun huh? :)

Jilly

[Shadow]

I am spared from nasty squats and lunges by my rickety knees, which is a blessing, I think! ;) I took ten pounds off most of the weights and twenty off the pulldown and did two sets of ten at double my usual speed. It was a nice change and I think I'll have some DOMS tomorrow or Wednesday. I didn't feel any shoulder or elbow strain, which I was watching for.
Awesome job, my friend :D!!!! I am very glad you're paying extra attention because it is very easy to let momentum take charge of the move and end up with bad form. A gold star to you :thumbsup:

Gosh - you just don't know what you're missing not able to do low-end squats :rolleyes:!

[Shadow]

Martha - Ditto what Jilly said :).

Jilly - Speaking of you ;), what are you up to these days????

[Parisienne]

I'm back (how many times I'll say it, it seems to be over and over again:confused:). After two days of intensive studies I caught a cold and found myself in bed. (I thought it wiser to miss some first classes and M&S than to catch the flu.)
Yesterday I felt good enough to fast all day (another holiday, we have a lot;)), but I didn't overdone once the fast was broken (learnt my lesson last year). Today I did 15 minutes Pilates and hope to finish the day with some stretching. Hopefully it will be another - this time undisturbed - week of pilates/callanetics like exercises.

[Shadow]

Adina - Yes, you always seem to have a celebration going on :p! Anyway.... sorry you weren't feeling well :(. Glad you took it easy :nod:. Sounds like a week of Pilates and Callenetics a great idea :).

[gitfiddle]

Lower body tonight. Harder to pep it up, but I did a little faster!

[Shadow]

Lower body tonight. Harder to pep it up, but I did a little faster!
Yeah for you :thumbsup:!!!

[Martha]

[
One word Martha, sprints. Sounds like fun huh? :)
And thanks Shadow, without the ditto, I would have been holding out for a 2nd opinion.:D

Well ur um, no...it sounds like..
Thanks, you are right. I'm just home now, so not tonight, but I'll try to go out tomorrow night... You sure it couldn't be hydration, that sounds so much easier to fix:o

[jilly27]

Nice try with the hydration idea Martha, but no, I still say sprints.

Shadow I'm just trying to get through the sudden boom in work here. Barely worked all year and now I'm working too much and too tired to do much else. I'm keeping on track with my food and being satisfied with that for the moment. Things should settle down again in a couple of weeks but I will get into the gym before then. I may have to lay of the some leg stuff a while longer as I think I buggered my knee a couple of weeks ago worse than I orginally thought. :( There are still some isometric and proprioception things I can do for legs though. I'm not gone...just hiding in the background for now. :)

Jilly

[Shadow]

And thanks Shadow, without the ditto, I would have been holding out for a 2nd opinion.:D
:lol:!

Well ur um, no...it sounds like..
It doesn't sound good to me, either, but it does work ;). However, I have to be in the right mood to do it :rolleyes:.

Thanks, you are right. I'm just home now, so not tonight, but I'll try to go out tomorrow night... You sure it couldn't be hydration, that sounds so much easier to fix:o
Now what would Buddy say about you wanting to take the easy way out :p?

[Shadow]

Shadow I'm just trying to get through the sudden boom in work here. Barely worked all year and now I'm working too much and too tired to do much else.
We miss ya, Jilly, but are sending cyber vibes to you to try and make this bump in the road a bit easier :)!
I'm keeping on track with my food and being satisfied with that for the moment.
Simplifying is best in crunch times :nod:!
Things should settle down again in a couple of weeks but I will get into the gym before then. I may have to lay of the some leg stuff a while longer as I think I buggered my knee a couple of weeks ago worse than I orginally thought. :( There are still some isometric and proprioception things I can do for legs though. I'm not gone...just hiding in the background for now. :)
Okay - as long as we haven't lost you :D! Glad to hear you'll sneak some gym time in - and also that you're gonna lighten up on that knee for a while ;)!

[Ammy]

Good news....Bad news...

I put on my workout clothes last night, turned on my computer to do my newly downloaded e-workouts...and got a call from work and had to RUSH to the office.

So...does that count? I had to DRIVE really fast...close enough to be counted as "moving and shaking"??

[Shadow]

Good news....Bad news...

I put on my workout clothes last night, turned on my computer to do my newly downloaded e-workouts...and got a call from work and had to RUSH to the office.

So...does that count? I had to DRIVE really fast...close enough to be counted as "moving and shaking"??
:lol: :lol: :lol:!!! It's great to see you Amy - and to know you haven't changed a bit :p :tongue: ;)!!!

[Parisienne]

This morning I did 10 min solution Sculpting Pilates and after school Pilates for Abs from the same dvd. Didn't feel like doing anything else, so it makes only 20 minutes of M&S. Will try to get back to 30 min/day :)

[Shadow]

This morning I did 10 min solution Sculpting Pilates and after school Pilates for Abs from the same dvd. Didn't feel like doing anything else, so it makes only 20 minutes of M&S. Will try to get back to 30 min/day :)
Well, 20 minutes is better than nothing ;).... But 30 min would be good, too :p!

[Shadow]

Hello!!!!!! Hello!!!!!

I think there's a big echo in this forum :eek:!

Is anyone out there :suspicious:????????

[gitfiddle]

Hello!!!!!! Hello!!!!!

I think there's a big echo in this forum :eek:!

Is anyone out there :suspicious:????????

hello... Conference today and I missed the gym. I'll do better tomorrow.

[SandyHanson]

Poor Shadow. Are you lonely?

I've been slacking a bit. Oh, I've been exercising, but not really getting into it. Until today. I did a very good upper body workout, plus a few leg exercises (which I skipped yesterday)

[Shadow]

hello... Conference today and I missed the gym. I'll do better tomorrow.
Well at least there's life out there :p ;)!

[Shadow]

Poor Shadow. Are you lonely?
Yes :crybaby:!

I've been slacking a bit. Oh, I've been exercising, but not really getting into it.
That is just how I felt today :o. I did it but the "oomph" was missing from the "oompha" :lol:!
Until today. I did a very good upper body workout, plus a few leg exercises (which I skipped yesterday)
Yeah for you :D!!!

[Shadow]

FWIW....

I got my 5 in. I did all circuits this week (cardio/weight cycles). Yes, that meant back-to-back weights but when I do it this way, I keep the weights a lot lighter than when I do strength training and I don't do it very often so it's definitely more of a fluke than a practice :nod:.

Of course, I did extra walking too - and the week is not over yet ;).

[Needlewoman]

Hello,

I have just spent a few happy hours in the garden, tidying up tomato plants. Hope to do a bit more tomorrow. Why is she telling me that, I hear you ask :lol: Well, it is progress. Even the small amount of weight that I have lost means that it is easier to bend without getting indigestion :), and I can actually do gardening again. I have been bending, stretching, throwing and carrying. Generally moving bits of me that haven't moved since, ooh I don't know when.

We are going away to the coast for a few days on Sunday morning so you won't hear from me for a week or so. I will be getting exercise as I will be walking with DH, and everytime we go into our accommodation it will be walking up 2 flights of stairs.

[Shadow]

Even the small amount of weight that I have lost means that it is easier to bend without getting indigestion :), and I can actually do gardening again. I have been bending, stretching, throwing and carrying. Generally moving bits of me that haven't moved since, ooh I don't know when.
That is awesome :D :D :D!!!!!!

We are going away to the coast for a few days on Sunday morning so you won't hear from me for a week or so. I will be getting exercise as I will be walking with DH, and everytime we go into our accommodation it will be walking up 2 flights of stairs.
Have a great trip - but don't forget to come "see" us on your return ;)!

[gitfiddle]

FWIW....

I got my 5 in. I did all circuits this week (cardio/weight cycles). Yes, that meant back-to-back weights but when I do it this way, I keep the weights a lot lighter than when I do strength training and I don't do it very often so it's definitely more of a fluke than a practice :nod:.

Of course, I did extra walking too - and the week is not over yet ;).Good for you, girlfriend! ;)

Even the small amount of weight that I have lost means that it is easier to bend without getting indigestion :)...That is absolutely wonderful, NW! :cool:

I did a double workout today, to make up for yesterday. I even went twenty minutes on the arc trainer because the mp3 was playing Slow Ride and Smoke on the Water. I'm feeling really good tonight. I might pay for it tomorrow, but I don't care. :)

[SandyHanson]

My husband will be all tied up this weekend, so we did our usual Saturday shopping, etc. today instead. I was going to go ahead and exercise today, though, since I'll be having company tomorrow, but I'm too tired. Might still get it done tomorrow, we'll have to see.

[jilly27]

I'm glad to see everyone is grooving along well with their moving and shaking! :)

I had a pretty long week and I'm not used to all the extra hours, work has been soooooo slow this year (till now). My sore knee officially "exploded" yesterday.... :mad: I'm back on my nsaid's and icing and wearing my brace. So much for "the weight loss has really helped my knees" :rolleyes: I'm kidding, I know the weight loss has helped my knees. I make an interesting picture right now, my foot up on the desk with a frozen pea package on it while I type. :lol: Does this count as stretching??

Jilly

[Martha]

...my foot up on the desk with a frozen pea package on it while I type. :lol: Does this count as stretching??Jilly


Yes as long as you maintain the strict timing ice on/ice off
:paranoid: Or at least until Shadow reads it.
Sorry about your knee.
I can identify with the long work week(s.) Evening additional exercise has been an almost forgotten part of my life, for now. I'm turning into a weekend warrior, and I'm not sure that's a good thing for maintaining injury free status.
I'm going out on a longer ride today. I'm going to do some intervals as a part of the ride and take plenty of water, both;) It's cooling off I'm pretty sure it won't be 90 today.:D

[Shadow]

I did a double workout today, to make up for yesterday. I even went twenty minutes on the arc trainer because the mp3 was playing Slow Ride and Smoke on the Water. I'm feeling really good tonight. I might pay for it tomorrow, but I don't care. :)
Wow - awesome job :D!!!!

[Shadow]

My husband will be all tied up this weekend, so we did our usual Saturday shopping, etc. today instead. I was going to go ahead and exercise today, though, since I'll be having company tomorrow, but I'm too tired. Might still get it done tomorrow, we'll have to see.
Enjoy your company :). If you're tired, rest - you can always squeeze in a bit extra next week ;). But then again, maybe exercise would reduce the fatigue :p!

[Shadow]

I had a pretty long week and I'm not used to all the extra hours, work has been soooooo slow this year (till now).
Feast or famine, huh :rolleyes:?
My sore knee officially "exploded" yesterday.... :mad: I'm back on my nsaid's and icing and wearing my brace. So much for "the weight loss has really helped my knees" :rolleyes:
I am so sorry, Jilly :(!!!!! Cyber hugs to you!
I'm kidding, I know the weight loss has helped my knees.
That's better ;)! I'm sure I don't have to tell you how much sooner it could've happened without the weight loss....
I make an interesting picture right now, my foot up on the desk with a frozen pea package on it while I type. :lol: Does this count as stretching??
Hmmm - that's a good question :D! Let's say only if you do both sides evenly ;).

Jilly[/QUOTE]

[Shadow]

Yes as long as you maintain the strict timing ice on/ice off
Or at least until Shadow reads it.
I liked that answer, Martha :p! But of course, I like the respect even more :lol: ;)!
I can identify with the long work week(s.) Evening additional exercise has been an almost forgotten part of my life, for now. I'm turning into a weekend warrior, and I'm not sure that's a good thing for maintaining injury free status.
Sometimes we just gotta go with the flow. At least the weekend exercise gets you out and moving :).
I'm going out on a longer ride today. I'm going to do some intervals as a part of the ride and take plenty of water, both;) It's cooling off I'm pretty sure it won't be 90 today.:D
Good for you, Martha :thumbsup:! Jeez - I couldn't imagine riding at 80º let alone 90º :eek:!