Movers & Shakers - February 28 - March 6

[Shadow]

Okay, gang, we're at another month already! So it's time to set your goals again.

This month, try to set a few specific goals. I mean, we all want to improve our physique and health, but let's focus more on tangible things we can measure so we know for sure we've attained just what we wanted :).

For example, if you currently do a bicep curl with a 10# weight, aim for using 12# by the end of the month (or anything higher than the 10). Or, if you're using bands/tubing, aim for being able to increase the resistance either by shortening the band/tubing or going up another level. Mind you, there are a lot of other muscles besides biceps :razz: so make sure you set goals for every large muscle group. On your cardio, aim to add another minute or two of Hiit or increase your speed or distance or time. Only one factor needs to be changed so don't panic - but change something!

Can you rise to the challenge for March :tongue:? I'm pretty sure you can - all it takes is a bit of dedication - and you are all dedicated, right :slywink:?????

[Needlewoman]

Morning all from a wet UK that is set to get a whole lot wetter tomorrow :mad: I'm hugely grateful that I wasn't born in Scotland where some areas are cut off by deep, drifting snow that is penetrating under eaves and so on. Accordingly the weekend will be largely spent indoors, yet again, although DH and I will be walking down to the shops today as we will certainly not want to do that in the storm predicted for tomorrow.

I am going to mark my tube, as we discussed yesterday, so that I can be sure that I am shortening it by the same amount each day. I am also going to add 2 squats, as doubling the number in one go was too much, and do them by holding the handles at waist level instead of the natural length of the tube.

Which is best, decreasing the length of the tube or increasing the number of repeats? Or is it a bit of both? Also, how does one know when it is time to move on to a thicker tube (I am pretty sure it isn't yet :lol:).

[bpm]

Morning all from a wet UK that is set to get a whole lot wetter tomorrow :mad:
Good morning from Maryland's east coast- we were very lucky to have finally missed a big one- :D
Which is best, decreasing the length of the tube or increasing the number of repeats? Or is it a bit of both? Also, how does one know when it is time to move on to a thicker tube (I am pretty sure it isn't yet :lol:).
Shadow will most likely disagree with me :rolleyes:but, IMHO, performing more than 8-10 reps and 1 set is unproductive and leads to injury and burnout. Same with increasing resistance by more than slight increments. As with weight loss, take the slow road. The thicker tube will still be available 3-6 months down the road.
Having said all that, my resistance for the next 2 days is preparing the van for the trip, lugging suitcases and other containers up and down stairs and packing and repacking the van at least 3 times before it all fits properly.

[Tyrone Bill]

Good morning Movers & Shakers!

Stretching before breakfast-done! A little walking later.

I'm planning on increasing my Dynamic tension from Mon/Wed/Fri to every other day with the exception of Thursday. That day is set aside for Toni. I'm also going to walk more.

Enjoy your weekend!

[Shadow]

I am going to mark my tube, as we discussed yesterday, so that I can be sure that I am shortening it by the same amount each day. I am also going to add 2 squats, as doubling the number in one go was too much, and do them by holding the handles at waist level instead of the natural length of the tube.
Awesome goals, NW :D!!!!

Which is best, decreasing the length of the tube or increasing the number of repeats? Or is it a bit of both?
In general, if you're wanting to increase your muscular endurance, you'd leave the tension/length the same and increase the number of reps. Conversely, if you want to increase your muscular strength, you'd decrease the length of tube. There are other things to consider but to begin with, that's enough. I'm sure you'll ask when you get to a level where you are pondering other directions ;).

Also, how does one know when it is time to move on to a thicker tube (I am pretty sure it isn't yet :lol:).
When there is no challenge in what you're using :). You will find that eventually you'll need to keep the lighter/thinner tubing for smaller muscles and get a heavier/thicker tubing for the larger ones :nod:.

[Shadow]

Shadow will most likely disagree with me :rolleyes:but, IMHO, performing more than 8-10 reps and 1 set is unproductive and leads to injury and burnout.
I think for where NW is at, that is perfectly fine, Monty :thumbsup:. It actually depends on my goals on how many sets/reps I do. I find variety to be a big help in avoiding burn out. But I've done it enough to know to listen to my body. I wasn't this wise when I first started out, believe me :rolleyes:.
Same with increasing resistance by more than slight increments.
The smaller the muscle group, the smaller the increase in tension :nod:.
As with weight loss, take the slow road. The thicker tube will still be available 3-6 months down the road.
Awesome advice and very well said, Monty :D!!!!!!!!
Having said all that, my resistance for the next 2 days is preparing the van for the trip, lugging suitcases and other containers up and down stairs and packing and repacking the van at least 3 times before it all fits properly.
Sounds like some M&S to me!

Have a great trip, dear Monty! I'll miss you!

[Shadow]

A little walking later.
Is it getting a bit easier/better, Bill :)? You certainly have been plugging away at it steadily - YEAH YOU!!!!

I'm planning on increasing my Dynamic tension from Mon/Wed/Fri to every other day with the exception of Thursday. That day is set aside for Toni. I'm also going to walk more.
Fantastic goals, Bill :thumbsup:!

[Claudette]

Hi, Shadow,

Yesterday was a 35 minute hike at my state park. Whew, knew I hadn't gone in some months due to the weather.

I also moved heavy furniture, boxed up breakables to get them out of the way so the tile man could remove carpet and put down tile.
I have to ask, does that count as exercise?

March goal: Callanetics increase to 1 hr. Mon/Wed/Fri.
Cardio: at least 20 minutes day in some form, mini-tramp, Body Flex, or if weather permits, walking/hiking.

[Shadow]

Hi, Shadow,

Yesterday was a 35 minute hike at my state park. Whew, knew I hadn't gone in some months due to the weather.

I also moved heavy furniture, boxed up breakables to get them out of the way so the tile man could remove carpet and put down tile.
I have to ask, does that count as exercise?
Awesome job on the hike, Claudette :thumbsup:! I'll bet it was great to get outdoors again :nod:!

Hmmm - I suppose the shifting of the furniture would count, but I'm kinda dubious about packing the breakables ;).

March goal: Callanetics increase to 1 hr. Mon/Wed/Fri.
Cardio: at least 20 minutes day in some form, mini-tramp, Body Flex, or if weather permits, walking/hiking.
Fantastic :D!

[Shadow]

BTW - I've noticed quite a few MIAs lately. Anyone know where they got to :suspicious:? I'll give everyone until tomorrow morning to show up and report but then I'm dragging out my list and naming names :evil:!

[Tyrone Bill]

Good morning Movers & Shakers!

Shadow I haven't been able to notice any difference in my walking. No increase in distance and just as painful as when I started. I'm starting to tell a difference in my Dynamic Tension. My endurance and strength is improving.

Did my stretching before breakfast.

Enjoy your weekend!

[jilly27]

Happy Sunday everyone.

My sister and I did a quick workout at the hotel gym this morning, not as strenuous as usual but certainly better than skipping the workout all together. ;)

We'll be getting one more workout in on Tues. before I go and I was quite pleased this morning when my sis asked me to put together a workout or two that she can do while I'm away.

The friend I'm staying with in Ottawa used to workout with me regularly and she does belong to a gym there so I know I will be getting some exercise that week. I'll just have to do bodyweight at home stuff when we're in Bermuda for the second week. :D

Goals for March.... Start doing squats again, when I feel ready, hopefully by the third week of March. I was squatting 205# just prior to surgery and want to get back up to and beyond that, but that may take until the end of April realistically. I would like to increase the amount of regular pushups I can do to 25 by the end of the month. (right now I can do about 18-20)

My brother just arrived to watch the end of the hockey game so I'll sign off for now and think about what my new goals should be.

Jilly

[cshelia]

Ok Shadow, I know I've been gone for a couple of weeks, but hopefully I'm back for a while. Went hiking up a mountain today. It was 1.5 miles round trip. I didn't measure the time, cause when we got to the top, we sat there for a few minutes and enjoyed the view. We also took our time going up and down, but believe me, it was still a workout. My legs wobbled all the way back down.:lol: I am proud of myself, cause I didn't need to stop like I usually do. My hubby needed to, so we did stop 3 times, but I could have kept going. This is the first time I have ever made it up it without feeling like I was going to pass out, and I have climbed it a few times over the years.:D

[cshelia]

And oh yeah, I usually do 30 mins on the treadmill, so I'm going to try and increase it by 5 mins every other week.

[Needlewoman]

12 squats with shorter tube done :evil::crybaby:

I am now the proud :question: owner of quite the prettiest and spiffiest resistance tube in the world :D:D I have marked the centre and quarters with scarlet, and have the same sequence of lurid colours radiating out from the centre mark on both sides at 2 inch intervals.


In general, if you're wanting to increase your muscular endurance, you'd leave the tension/length the same and increase the number of reps. Conversely, if you want to increase your muscular strength, you'd decrease the length of tube. There are other things to consider but to begin with, that's enough. I'm sure you'll ask when you get to a level where you are pondering other directions .
I have absolutely no idea :rolleyes: Despite having got so heavy I don't have any obvious health issues. My knees advertise their existence with monotonous regularity (although they have hushed a little lately), but I rarely go to the Doctor, except for specific minor complaints, and I am not on any medication. My main aim in all this torture ;) is to lose weight and to move better. So would that be endurance or strength? My second aim is to reduce the wobbliness of my tummy as much as possible, and the underneath of my upper arms.
The smaller the muscle group, the smaller the increase in tension
Again, I have absolutely no idea which muscles my workouts are targeting. (I really don't know why I am here - all I seem to do is proclaim my ignorance to the world at large :o ) Will 2 inch changes in my tube be OK, or do I need to make the tube even prettier with marks at 1 inch intervals? This is only for my upper body, as for lower body the handles are held at different places on the body, and I can't see me moving them up from the waist for ages.

[Tyrone Bill]

Good morning Movers & Shakers!

I started out with sretching to get warmed up then Dynamic Tension. This is the first day of switching to D.T. every other day.

Have a happy Monday!

[Claudette]

New month! Great to start my new goals.

Yesterday, I hiked again at the state park, only 25 minutes as my muscles were complaining, but still walked.

Will edit later when I do my goals for today.

[Karole]

Hi, continuing with my borrowed (from the library) dvd workout I did a 10 min. warm up on the elliptical , then worked back, chest, shoulders, biceps and triceps for another 30 min. It was hard on the elliptical and hard on the upper body work too. I'm mighty, mighty proud it is done .

[Shadow]

Shadow I haven't been able to notice any difference in my walking. No increase in distance and just as painful as when I started.
I'm sorry to hear that, Bill - but I am so thrilled you keep trying :thumbsup:! Hopefully there WILL come a point where it's easier or less painful!
I'm starting to tell a difference in my Dynamic Tension. My endurance and strength is improving.
Awesome :D!

[Shadow]

Goals for March.... Start doing squats again, when I feel ready, hopefully by the third week of March. I would like to increase the amount of regular pushups I can do to 25 by the end of the month.
Great goals, Jilly!

My brother just arrived to watch the end of the hockey game so I'll sign off for now and think about what my new goals should be.
Congrats on that win ;)!!!

[Shadow]

Ok Shadow, I know I've been gone for a couple of weeks, but hopefully I'm back for a while.
You know, you were actually the first one on my list - so I'm really glad you're going to spare yourself the humiliation :p!
Went hiking up a mountain today. It was 1.5 miles round trip. I didn't measure the time, cause when we got to the top, we sat there for a few minutes and enjoyed the view.
As well you should have :thumbsup:!
We also took our time going up and down, but believe me, it was still a workout.
Downhill can be surprisingly difficult :nod:.
I am proud of myself, cause I didn't need to stop like I usually do.
FANTASTIC :D!!!!!!!!!!
This is the first time I have ever made it up it without feeling like I was going to pass out, and I have climbed it a few times over the years.:D
Wahooooo, Sheila :) :) :)!!!!!

[Shadow]

And oh yeah, I usually do 30 mins on the treadmill, so I'm going to try and increase it by 5 mins every other week.
Great plan :thumbsup:!

[Shadow]

12 squats with shorter tube done
Awesome :thumbsup:!

I am now the proud owner of quite the prettiest and spiffiest resistance tube in the world. I have marked the centre and quarters with scarlet, and have the same sequence of lurid colours radiating out from the centre mark on both sides at 2 inch intervals.
Sounds like a new fitness fashion trend to me :lol:!


I have absolutely no idea. Despite having got so heavy I don't have any obvious health issues. My knees advertise their existence with monotonous regularity (although they have hushed a little lately), but I rarely go to the Doctor, except for specific minor complaints, and I am not on any medication. My main aim in all this torture is to lose weight and to move better. So would that be endurance or strength? My second aim is to reduce the wobbliness of my tummy as much as possible, and the underneath of my upper arms.
Of course, it all depends on who you ask on what the answer will be ;). The Drs Eades originally promoted more of an endurance-type workout but now go with strength training a la Slow Burn. I personally lean more towards strength but throw in endurance or circuits now and again so as not to overtrain or burn out. It's all about change and keeping the muscles/body guessing what you're going to do - and about what works for YOU :).

Again, I have absolutely no idea which muscles my workouts are targeting.
You're certainly not alone ;)! There are several good sites online that show animations of muscle movements so you can better see what you're to be working. For example, there's this one (http://www.exrx.net/Lists/Directory.html). I'm sure there are others out there - but this is the only one I have bookmarked at the moment. I also have purchased several books so I could really make my eyes roll back in my head, lol!
(I really don't know why I am here - all I seem to do is proclaim my ignorance to the world at large)
You are here to learn - and you're obviously doing a stellar job, dear woman :D!!!!! Not to mention setting a great example with your quest to learn what you're doing it and how it should be done!
Will 2 inch changes in my tube be OK, or do I need to make the tube even prettier with marks at 1 inch intervals?
Either one - whichever works best for where you're at - will be a great change :thumbsup:! You may find the larger muscles need the 2" while the smaller ones will be quite content with only a 1" change.
This is only for my upper body, as for lower body the handles are held at different places on the body, and I can't see me moving them up from the waist for ages.
Ya never know :p!

[Shadow]

Yesterday, I hiked again at the state park, only 25 minutes as my muscles were complaining, but still walked.
Way to go, Claudette :D!

[Shadow]

Hi, continuing with my borrowed (from the library) dvd workout I did a 10 min. warm up on the elliptical , then worked back, chest, shoulders, biceps and triceps for another 30 min. It was hard on the elliptical and hard on the upper body work too. I'm mighty, mighty proud it is done .
Me too, Karole :D :thumbsup: :nod: :D!!!!!

[cshelia]

Didn't exercise today, guess I'm still wore out from yesterday. Plan on treadmill tomorrow, and Weds. my daughter and I are suppose to go hiking up the mountain again.

[gitfiddle]

Full body workout and 20 mins on arc trainer. Some HIIT, also. :)

[Tyrone Bill]

Good morning gang!

Did my stretching before breakfast plan on trying to do a little walking later today when Doy gets home.

Have a good day!

[Shadow]

Didn't exercise today, guess I'm still wore out from yesterday.
It's better to let your body rest if it needs it so you can get better results when you do hit that treadmill :).
Plan on treadmill tomorrow, and Weds. my daughter and I are suppose to go hiking up the mountain again.
Sounds awesome :D!

[Shadow]

Full body workout and 20 mins on arc trainer. Some HIIT, also. :)
Way to go :thumbsup:! Are you still working endurance or have you moved back to strength?

[Shadow]

Did my stretching before breakfast plan on trying to do a little walking later today when Doy gets home.
Sounds great, Bill :nod:!

[lefox]

Hi Shadow,

I’m still new to the program but thought you and others might be interested in my fitness routine:

Morning routine for the last 6 years has been performing the Five Tibetan Rites (also know as Tibetan Yoga) and have found it to be an absolutely marvelous way to begin the day. I have to do it before breakfast or the day slips away although it’s appropriate any time. This is one link that is pretty comprehensive:

www.mkprojects.com/pf_TibetanRites.htm

A few additional notes from my instructor:
1. Individuals living in the Northern Hemisphere need to do the spins clockwise, while those living in the Southern Hemisphere need to do the spins counter-clockwise – I kid you not.
2. No matter what your fitness level, begin with only three repetitions and add one more repetition each week until you arrive at the maximum 21 repetitions. Do not exceed this number no matter how good you feel.
3. This is not the order of rites that I was taught and it was made clear that the order of the rites should be as follows: #1, #3, #4, #2, #5.
4. In between each rite, I perform a rest either simply bringing my head down to the ground if I’m on my knees and stretching out my arms overhead along the floor or flat on my back in a dead man pose just for a few seconds while your brain takes an inventory of your body signals.
5. I end the rites with a short meditation and then go on to breakfast.

During the day I do resistance work based on Michael Thurmond’s 12 Day Body Shaping Miracle. I admit the “diet” part of the book is a throwaway, but I’ve found the exercises to be very effective for me and I’m still doing a routine from this book 2 years later. This is a link, with some critical commentary about the book:

http://www.3fatchicks.com/12-day-body-shaping-miracle/

I do my lower body one day, upper body the next and rest on the third.

I’m 59 years old, female and can honestly say I feel better now than I can ever remember. A combination of following a LC diet and these routines.

[gitfiddle]

Way to go :thumbsup:! Are you still working endurance or have you moved back to strength?Strength on Mondays (max weight), endurance (row and arc) on Tuesdays while I recover. Rest on Wednesday. Strength on Thursday and endurance on Friday. If I'm booked on Friday, I add rowing on Thursday. :)

At least, that's the way it's been working out. I'm not overdoing it and so far have not had any aches and pains from it. I only increased the weight this week, though. And I'm including IT, mostly on the arc trainer, and watching the heartbeat numbers. My breathing lets me know that I'm getting a cardio effect!

[gitfiddle]

I’m still new to the program but thought you and others might be interested in my fitness routine:It was fascinating, Linda. :cool: There a a few of the stand-up ones that I do. I need to start practicing floor work, but it's uncomfortable so I avoid it. :o

[Shadow]

Hi Shadow,

I’m still new to the program but thought you and others might be interested in my fitness routine:
Hi - and welcome :)!!! It's always good to see another mover & shaker :nod:!
Morning routine for the last 6 years has been performing the Five Tibetan Rites (also know as Tibetan Yoga) and have found it to be an absolutely marvelous way to begin the day...During the day I do resistance work based on Michael Thurmond’s 12 Day Body Shaping Miracle... I do my lower body one day, upper body the next and rest on the third.
Sounds like a great beginning to each day! Love to see the resistance work in there too :thumbsup:!

I’m 59 years old, female and can honestly say I feel better now than I can ever remember. A combination of following a LC diet and these routines.
Awesome :D! It's always great to hear positive stories like that!

[Shadow]

Strength on Mondays (max weight), endurance (row and arc) on Tuesdays while I recover. Rest on Wednesday. Strength on Thursday and endurance on Friday. If I'm booked on Friday, I add rowing on Thursday.
Do you find this works better than doing them separately? Or is it too soon to tell?

At least, that's the way it's been working out. I'm not overdoing it and so far have not had any aches and pains from it.
Well done :D!
I only increased the weight this week, though.
Did you increase it on both the endurance and the strength days?

And I'm including IT, mostly on the arc trainer, and watching the heartbeat numbers. My breathing lets me know that I'm getting a cardio effect!
Ah yes - the good old breathing test works as well as any HRM :nod:.

[gitfiddle]

Do you find this works better than doing them separately? Or is it too soon to tell?It doesn't seem to matter. The rower and the arc trainer are different movements from the resistance machines, even though they use the same muscles, I'm sure. Are you seeing a red flag?


Did you increase it on both the endurance and the strength days? I was all strapped into the rower today before I noticed the weight was up, but I couldn't reach it so I just went with slower music and it was all right. I set the resistance machines to where they were before I backed off this winter. I haven't needed the chiro lately, so that will be the test. I'm trying to use good form.

With the arc trainer, the knees dictate. I've actually been trying one minute at an incline with very little resistance at the beginning of the ride for the last two weeks and I've been getting away with it! (Bwahahahaha!)

Didn't mean to write a book! :o

[Claudette]

Hi, y'all,

Tonight was Callanetics tape.
30 minute walk today.

Going to fit into the skirt I want to get into by June yet!

[Needlewoman]

Sounds like a new fitness fashion trend to me :lol:!

Only for those who want something to look good, but don't care about function :mad:

Sadly although I wound the thread round as tightly as I could, while I was bringing the tube ends over my head the threads all dropped down to near my foot because the tube got so thin, so it doesn't work. I did wonder if they would move, but hadn't expected them all to end up in the centre first go :eek::eek: So I think I will have to physically measure the tube for some exercises to be sure that I am making progress. I am toying with the idea of the next tube up for some of the workout, or maybe even all of it, but for today my upper body work out is done.

[Tyrone Bill]

Good morning fellow Movers & Shakers!

Stretching and Dynamic Tension on the agenda for today. Completed before breakfast!


Hope everybody has a great day!

[Shadow]

It doesn't seem to matter. The rower and the arc trainer are different movements from the resistance machines, even though they use the same muscles, I'm sure. Are you seeing a red flag?
As long as you're not overusing the shoulders, you should be fine :). I'm primarily asking because I've always worked endurance/strength separately. At the most, I've focused on strength with an "overall touch up" endurance workout thrown in once or twice a month. Inquiring minds just wanna know ....


I was all strapped into the rower today before I noticed the weight was up, but I couldn't reach it so I just went with slower music and it was all right. I set the resistance machines to where they were before I backed off this winter. I haven't needed the chiro lately, so that will be the test. I'm trying to use good form.
I think the change on the rower is a good thing. Way to go on upping those weights, too :thumbsup:! I'm so glad you're focusing on form since it is crucial :D. Awesome you haven't seen the chiro - and hopefully when you do see him, it will be a feel-good kinda thing, not an in-pain kinda thing ;).

With the arc trainer, the knees dictate. I've actually been trying one minute at an incline with very little resistance at the beginning of the ride for the last two weeks and I've been getting away with it! (Bwahahahaha!)

Just remember to not get excited and suddenly start adding on a lot :slywink:. With inclines, slow is definitely best!
Didn't mean to write a book!
Not a book, just a novelette :lol:! JK :D! I chatter far more than you do, dear woman, so.... :o

[Shadow]

Hi, y'all,

Tonight was Callanetics tape.
30 minute walk today.
Good for you, Claudette :thumbsup:!

Going to fit into the skirt I want to get into by June yet!
Now there's a definite goal to aim for :nod:!

[Shadow]

Only for those who want something to look good, but don't care about function
That's pretty much my thought on the special workout outfits a friend of mine must have :rolleyes:..

Sadly although I wound the thread round as tightly as I could, while I was bringing the tube ends over my head the threads all dropped down to near my foot because the tube got so thin, so it doesn't work. I did wonder if they would move, but hadn't expected them all to end up in the centre first go
Well, you wouldn't have known unless you tried :).
So I think I will have to physically measure the tube for some exercises to be sure that I am making progress.
That's an idea :nod:. I wonder if a permanent marker would work?
I am toying with the idea of the next tube up for some of the workout, or maybe even all of it, but for today my upper body work out is done.
You may want to do the next tube up only on the exercises that are for the larger muscles.

[Shadow]

Stretching and Dynamic Tension on the agenda for today. Completed before breakfast!
Way to go - as always! - Bill :thumbsup:!

[Karole]

I was sick yesterday so did zero activity and I had planned to do quads, abs, calves today but just am not up to it. I did make myself stay on the elliptical for 20 min. but that did me in for a while. Maybe later,

[Shadow]

I was sick yesterday so did zero activity and I had planned to do quads, abs, calves today but just am not up to it. I did make myself stay on the elliptical for 20 min. but that did me in for a while. Maybe later,
I think you should get well and then hit the workout :). You'll put much more effort into it (and get much more out of it) if you're well when you do it :nod:.

[Needlewoman]

Well, you wouldn't have known unless you tried :).
Exactly. As the saying goes "The man who never made a mistake never made anything"
I wonder if a permanent marker would work? I shall try. I rejected the idea of nail varnish or paint as it would have just cracked and flown off as the tube stretched.

My legs are still feeling the squats from Monday. Is that a good thing?

[Shadow]

Exactly. As the saying goes "The man who never made a mistake never made anything"
Whoever said that was probably as frustrated with a failed plan as you are ;)!
I shall try. I rejected the idea of nail varnish or paint as it would have just cracked and flown off as the tube stretched.
And you think that would not be good, huh :razz: :p?

My legs are still feeling the squats from Monday. Is that a good thing?
Believe it or not - yes :D! (FWIW, I can empathize as I've been walking pretty funny since my lower body workout Monday, too :o :lol: )

[jilly27]

I'm a little sore myself today from yesterdays workout. It was one of the tougher ones we've done in a while. :evil: Heavy on the pushups, pullups and quads.

My sister has a couple of workout plans I did up for her, hopefully she'll use them while I'm away. I think she will, she actually asked me to do up the plans.

I'll have access to a gym for the first week I'm gone and the second week I'm planning on at least doing pushups, planks and wall squats (I can do those) on my own. :D

I'll have computer access the whole time we're away so I will be reporting in a bit.

Jilly

[Karole]

Dh wanted to get outdoors and into the nice bright sunshine so we took a 30 min. walk this afternoon. So a total of 50 min. when I am not up to par isn't to bad. I'm hoping for the ab workout tomorrow as it has been a while now.

[Shadow]

I'm a little sore myself today from yesterdays workout. It was one of the tougher ones we've done in a while. :evil: Heavy on the pushups, pullups and quads.
Sounds great, Jilly :thumbsup:!

My sister has a couple of workout plans I did up for her, hopefully she'll use them while I'm away. I think she will, she actually asked me to do up the plans.
Let's hope she fears retribution enough to actually do them while you're gone ;).

I'll have access to a gym for the first week I'm gone and the second week I'm planning on at least doing pushups, planks and wall squats (I can do those) on my own.
Awesome!
I'll have computer access the whole time we're away so I will be reporting in a bit.
Good - glad you won't be MIA from us :)!

[Shadow]

Dh wanted to get outdoors and into the nice bright sunshine so we took a 30 min. walk this afternoon. So a total of 50 min. when I am not up to par isn't to bad.
Sounds like enough for the day :nod:. Hopefully that fresh air walk will get you feeling better soon!
I'm hoping for the ab workout tomorrow as it has been a while now.
Okay - IF you feel up to it, okay :)?

[gitfiddle]

Today is the rest day, plus I'm not feeling tip-top either.

Shadow, I am being cautious with the knees/incline, believe me. I'm planning to add time by a half-minute or so every couple of weeks. They haven't been complaining so far. My shoulders and arms noticed the extra weight on the rower, but no pain so I'll just let them rest until Friday.

[cshelia]

Got hiking done today and I am tired. We didn't go up the mountain but took a trail instead. Went 2.5 miles up and down. We also took my 4 yr old granddaughter and I carried her for about a mile of it. Definitely wore me out:lol:, but burned extra calories I'm sure.

[Tyrone Bill]

Good morning fellow Movers & Shakers!

Stretching before breakfast, a little walk this afternoon.

Hope everybody has a great day!

[Karole]

Finally did my abs, hams, glutes,calves and quads today for 25 min. Before I did them I did the elliptical for 15 min. to warm up and now I just realized I didn't do any stretches afterward. I wonder if it is too late now...about 15 min. later.

We are taking dd and hubby out to dinner today as he leaves Friday for South Korea and we wanted to do something a little special. We're going to go to Ruby Tuesday.

Oh yes and I have line dancing for and hour and a half this evening as well so it seems we have a busy day ahead of us.

[Shadow]

Today is the rest day, plus I'm not feeling tip-top either.
Take care of yourself :)!

Shadow, I am being cautious with the knees/incline, believe me. I'm planning to add time by a half-minute or so every couple of weeks.
Awesome :thumbsup:!!!!
They haven't been complaining so far.
Good :D. But if they do, I expect you to listen to them!
My shoulders and arms noticed the extra weight on the rower, but no pain so I'll just let them rest until Friday.
Good idea :nod:. Shoulders get a lot of work even as secondary/assist muscles!

[Shadow]

Got hiking done today and I am tired. We didn't go up the mountain but took a trail instead. Went 2.5 miles up and down.
Still an awesome workout, Sheila :thumbsup:!
We also took my 4 yr old granddaughter and I carried her for about a mile of it. Definitely wore me out:lol:, but burned extra calories I'm sure.
Wow - great way to add some resistance :D :D :D!!!! (And I'm sure the little one appreciated the "ride" too :p ).

[Shadow]

Good morning fellow Movers & Shakers!

Stretching before breakfast, a little walk this afternoon.

Hope everybody has a great day!
I see no mention of your PT today, Bill :eek: - are you getting the day off for some reason?

[Shadow]

Finally did my abs, hams, glutes,calves and quads today for 25 min. Before I did them I did the elliptical for 15 min. to warm up ...
Good job, Karole :thumbsup:!
and now I just realized I didn't do any stretches afterward.
:eek:!!!!!!!!!!!!!!!!!!!!!!!
I wonder if it is too late now...about 15 min. later.
As long as the muscles are still warm, you can stretch them :).

We are taking dd and hubby out to dinner today as he leaves Friday for South Korea and we wanted to do something a little special. We're going to go to Ruby Tuesday.
Enjoy your dinner :)!

Oh yes and I have line dancing for and hour and a half this evening as well so it seems we have a busy day ahead of us.
Yeah for you :D!

[Tyrone Bill]

I see no mention of your PT today, Bill :eek: - are you getting the day off for some reason?

No such luck!! :) it was rescheduled for tomorrow. Toni had some sort of training today.

[Shadow]

No such luck!! :) it was rescheduled for tomorrow. Toni had some sort of training today.
Phew - glad to know you're not getting a break :D :lol: :p ;)!

[Tyrone Bill]

Phew - glad to know you're not getting a break :D :lol: :p ;)!

:lol: :p I don't have that kind of luck! She has even showed up on a Saturday morning...her day off!! :thumbsup:

[gitfiddle]

Resistance today, with ten minutes of arc trainer at a moderate pace. I don't do the leg press because it seems to aggravate my lower back, so there's only the adductor/abductor and leg extension. The latter was stuck today. :rolleyes:

There's one that I'd like to try. It's a tall frame where you hold yourself up with your forearms and work the lower body freestyle. Maybe some day when there's nobody to watch! :p

[cshelia]

Went hiking again today. The trail we did today wasn't as hard as the other two, but we did put in about 55 mins. Went not quite 2 miles, we were running a little late and it started getting dark, so we had to cut it short. But I definitely want to go back and do the full trail, which is 3.5 miles. Plan on going again this weekend, even if it's by myself:D I love hiking and just being in nature. I feel so alive when I do this...I love it.

[Tyrone Bill]

Good morning fellow exercisers!

I skipped the stretching this morning. I did the Dynamic Tension and later this afternoon Toni will be here for my stretching and massage

Have a great Friday everybody!

[Needlewoman]

Hello all!

I have discovered why my legs were aching beyond belief, 4 full days after doing my workout. A rewatch of the video revealed that I should have brought the tube to my hips, not my waist. A difference on me of at least 9 inches :eek::eek:

I have done my squats today, but with the tube at my hips. Hopefully the after effects will be somewhat less.

Have a good weekend, everyone. I haven't seen a forecast for here so not sure what I will be doing.

[Karole]

Hi all, here to report my resistance for today. 5 min. warmup 2o min for upper body and 5 min. stretching---didn't forget this time. Arms are jello-ish again today so I must be working them !

Had a great session at line dancing last night, lots of fun. But today I am noticing twinges in my hip area and don't know if it was from the lower body work or line dancing yesterday. I don't want anything to go wrong and make me stop my "beloved" resistance work you know !! Mayhaps it is because I failed to do my stretching afterward that I am getting this feeling. I must make sure not to forget that part again.

[Shadow]

:lol: :p I don't have that kind of luck! She has even showed up on a Saturday morning...her day off!! :thumbsup:Sounds like just the kind of go-getter you need :razz:. JK - you always do your workouts with or without her :). I just know that what she does is very important for you ;).

[Shadow]

Resistance today, with ten minutes of arc trainer at a moderate pace. I don't do the leg press because it seems to aggravate my lower back, so there's only the adductor/abductor and leg extension.
Have you tried a standing leg press :)?
The latter was stuck today.
So you put on ankle weights and did leg extensions with those instead, right :razz:?

There's one that I'd like to try. It's a tall frame where you hold yourself up with your forearms and work the lower body freestyle. Maybe some day when there's nobody to watch!
Oh my - that could be quite the experience :eek:! And quite entertaining for any watchers, too :lol: :p!

[Shadow]

Went hiking again today. The trail we did today wasn't as hard as the other two, but we did put in about 55 mins.
Sounds great, Sheila! I think variety is super important, not just for our bodies, but also for our minds :).
Went not quite 2 miles, we were running a little late and it started getting dark, so we had to cut it short.
Hey - we'll take just shy of two miles :thumbsup:! Nothing shabby about that at all :).
But I definitely want to go back and do the full trail, which is 3.5 miles.
That sounds like a mighty good hike :nod:.
Plan on going again this weekend, even if it's by myself I love hiking and just being in nature. I feel so alive when I do this...I love it.
Just be careful out there if you go alone, okay :)? I do understand why you love it, though! Nature and fresh air - sure beats that treadmill, doesn't it :slywink:?

[Shadow]

I have discovered why my legs were aching beyond belief, 4 full days after doing my workout.
Better late than never :p!
A rewatch of the video revealed that I should have brought the tube to my hips, not my waist. A difference on me of at least 9 inches
Awesome job going above and beyond :lol: :thumbsup: :D! Obviously it worked for you, right ;)?
I have done my squats today, but with the tube at my hips. Hopefully the after effects will be somewhat less.
Ah yes - you can always work up to waist level at a slower pace :slywink:.

[Shadow]

Hi all, here to report my resistance for today. 5 min. warmup 2o min for upper body and 5 min. stretching---didn't forget this time. Arms are jello-ish again today so I must be working them !
Awesome :D :D :D!!!!!!!!!!

Had a great session at line dancing last night, lots of fun. But today I am noticing twinges in my hip area and don't know if it was from the lower body work or line dancing yesterday. I don't want anything to go wrong and make me stop my "beloved" resistance work you know !!
Yes, we know how that would crush your spirit :rolleyes: :lol:. However, keep note of how it's feeling and be careful to not exacerbate it, okay :)? *I* would be crushed if you had to stop the resistance now that you're doing so well at it!!!

Mayhaps it is because I failed to do my stretching afterward that I am getting this feeling. I must make sure not to forget that part again.
Great idea :razz:!

[gitfiddle]

Have you tried a standing leg press :)?Would that be like a squat? :confused:

[Shadow]

Would that be like a squat? :confused:
No :). Sorry - I should've told you what I was talking about :o. There are many surfaces to do them on but in general, you find something like a step, bench or stool. I started w/ an 8" stool, went to 14", but after knee issues, am now doing no higher than 12". For you w/ your knee issues, I would suggest trying it first w/ 4" only. Anyway - you primarily put your foot up onto whatever stable surface you have chosen and lift yourself up and down focusing on using your leg/glute muscles (as opposed to pushing off the other foot ;) ). Once you get used to the balance/strength issue, you then proceed to add weights into the equation. You'll find a demo here (http://www.thetrainingstationinc.com/exercises.html#quads-hams-glutes). Just go down the page to ham/quad/glute exercises and look for "dumbbell step ups."

[Karole]

Hey, ladies I think I would like to add this to my repetoire too as it sounds very much like it would help me in mounting my sweet (but tall) horse. I have a step that is about the right height to start with. Thanks for the idea.

[Shadow]

Hey, ladies I think I would like to add this to my repetoire too as it sounds very much like it would help me in mounting my sweet (but tall) horse. I have a step that is about the right height to start with. Thanks for the idea.
Awesome :D :D :D!!!!!!!!! Wow - you are really on a roll these days :thumbsup:!!!

Dare I say I'm proud of you w/o inciting you to riot :razz:????

[gitfiddle]

[QUOTE=Shadow;104746]...I would suggest trying it first w/ 4" only. Anyway - you primarily put your foot up onto whatever stable surface you have chosen and lift yourself up and down focusing on using your leg/glute muscles (as opposed to pushing off the other foot ;) )./QUOTE]Hey, I could do that! Thanks! I bookmarked the site to browse the other exercises later. The move I tried to describe earlier is called the hanging knee lift or the hanging leg lift.

Today I did fifteen minutes on the arc trainer and fifteen on the rower. Then later I walked around Home Depot and Walmart with the Geezer and the knees are complaining. :rolleyes: They don't like cement floors!

[cshelia]

Today wasn't planned as a workout day. My hubby and I got on our motorcycles and went for a ride. We ended up at a small mountain. The hike up was nothing but incline, but it only took about 15 mins to climb, so 30 mins round trip. But it was still a good workout, the incline was much higher than my treadmill goes, and I was definitely feeling it in the legs and lungs:lol:. So even though it wasn't a lot, it was done on a rest day, and I feel great. Will probably rest tomorrow, don't want to wear myself out, I'll just have to wait and see.:D

[Karole]

Awesome :D :D :D!!!!!!!!! Wow - you are really on a roll these days :thumbsup:!!!

Dare I say I'm proud of you w/o inciting you to riot :razz:????

Nah, better not , I do tend to start expecting all sorts of gold stars and etc. remember?

But thanks anyway, I'm trying...and it is getting better. I want muscle ! Yep--- that's my new mantra.

[Tyrone Bill]

Good morning everybody!

Some stretching before breakfast and hopefully a little walking later today.

Have a great weekend folks!

[Karole]

Hi Bill, I am about 4 hours behind you on my work out but I'm here.

Did a couple min. warm up, 15 min. ab workout, and 2 min stretches-- then rode the elliptical for 15 min. That will most likely be it for the day as I have a funeral to attend and won't be back for a while.

[Tyrone Bill]

Hi Karole yea I'm the kind of person that has to get it done now or it doesn't get done. Especially when it comes to exercise!

You're doing a good job with your exercising.

[Shadow]

Hey, I could do that!
Of course you can :thumbsup:!
Thanks!
You're welcome :)!
I bookmarked the site to browse the other exercises later.
Yeah for you :D!!!
The move I tried to describe earlier is called the hanging knee lift or the hanging leg lift.
Ah yes - killer on the abs :eek:!

Today I did fifteen minutes on the arc trainer and fifteen on the rower.
Good job!!!
Then later I walked around Home Depot and Walmart with the Geezer and the knees are complaining. :rolleyes: They don't like cement floors!
I don't blame them for complaining after that kind of torture :razz:. Can you imagine how those poor employees feel after an entire shift on that stuff :(?

[Shadow]

Today wasn't planned as a workout day. My hubby and I got on our motorcycles and went for a ride.
Ah - how sweet :)!
We ended up at a small mountain. The hike up was nothing but incline, but it only took about 15 mins to climb, so 30 mins round trip. But it was still a good workout, the incline was much higher than my treadmill goes, and I was definitely feeling it in the legs and lungs:lol:. So even though it wasn't a lot, it was done on a rest day, and I feel great.
You never need to apologize for any moving and shaking :)! Even if it wasn't as long as you normally go, it was steeper - so it all still evened out in the end ;).
Will probably rest tomorrow, don't want to wear myself out, I'll just have to wait and see.:D
You never know - you might surprise yourself :lol:! But then again, there's nothing wrong with a day to kick back and recharge your "batteries" so you can start all over again the next day.

[Shadow]

Nah, better not , I do tend to start expecting all sorts of gold stars and etc. remember?
Ah yes :rolleyes:.....

But thanks anyway, I'm trying...and it is getting better.
You are doing a great job :thumbsup:! But don't get too cocky - I'm keeping a close eye on you :razz: :evil:!
I want muscle ! Yep--- that's my new mantra.
I love it :D!!!!
Did a couple min. warm up, 15 min. ab workout, and 2 min stretches-- then rode the elliptical for 15 min.
Yeah you!
That will most likely be it for the day as I have a funeral to attend and won't be back for a while.
I am sorry - no loss is a good one :(!

[Shadow]

Some stretching before breakfast and hopefully a little walking later today.
Sounds great, Bill :D!

I'm the kind of person that has to get it done now or it doesn't get done. Especially when it comes to exercise!
Must be a PA trait because I am the same way :D!

[Tyrone Bill]

Must be a PA trait because I am the same way :D!

Didn't realize you were a Pennsylvanian! I knew there was a reason for your good leadership! ;^)

[gitfiddle]

I don't blame them for complaining after that kind of torture :razz:. Can you imagine how those poor employees feel after an entire shift on that stuff :(?Yes. Impossible! I've noticed when I see someone standing on one leg and leaning on the counter. Takes one to know one, and I'm always extra special polite to them. I'd be in tears.

[Shadow]

Didn't realize you were a Pennsylvanian! I knew there was a reason for your good leadership! ;^)
Now you know my secret :p :lol:!

[Shadow]

Yes. Impossible! I've noticed when I see someone standing on one leg and leaning on the counter. Takes one to know one, and I'm always extra special polite to them. I'd be in tears.
For sure :nod:. And I know they appreciate the consideration :thumbsup:! It's not easy dealing with the general public :rolleyes:.