Healthy Habits 3.20

Shorter workouts this week with minimal cardio.

PR squat: 215lb single, 195lb triple.

I anticipate numbers will waver a bit as I learn how to squat wearing orthotics in relatively larger new shoes.

Bench: the slow decline continues--burnout?--, but I hope to continue this program until I've done either 100 workouts in consecutive days (I'm in the mid- to high-70s) or until I hit a 225lb squat.

How was your week?

7 years ago

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19 replies

Latest reply was from Staysfit

Style Fan

Veteran

My week was pretty good. I did 4 Yoga classes. All were very intense 90 minutes Vinyassa classes. I am also walking everyday about 7000 steps. My feet are managing but I will have to start thinking about an alternative to walking. We are scheduled to leave Florida April 1 after being here for 2 months.

7 years ago

shedev

Veteran

Gradfahionista, what program are you using?

7 years ago

UmmLila (Lisa)

Veteran

In the last week I've gotten in 2 yoga classes, 2 pilates classes, 1 TRX class, 2 personal training sessions and I run or walk close to 10K steps per day. I need to up my cardio though as I am not a speed demon. Personal training today involved 2 minutes of jumprope for the first time, and as my training partner and I agreed, it was humbling for us both.

7 years ago

Meredith

Veteran

I've had a really consistent month of workouts at the gym. Now that the weather is warming I plan to add a long run once a week. Did 7 miles today (the farthest I've run in a LONG time). I plan to add a mile/week until I reach 12. I also planted the first round of plants in my garden and am looking forward incorporating some of the new-to-me produce into some new recipes.

7 years ago

Runcarla

Veteran

No real changes from the regular workout routine, other than going from DB chest press (30 lbs DB) to Bench press. Will be doing the same as with squats where I do 5 sets of 5 reps of the heaviest I can lift, rather than 4 X 8-10. First try I did the bar for warm-up, then 5lb plates for 55lb. 'Amraped' (as many reps as possible) X 10 last set. Trainer says weights will go up until I plateau. It is fun to change things up a bit in the gym, but mostly I am looking forward to getting outside on my bike. Soon, I hope!

7 years ago

gradfashionista

(website)

Veteran

Shedev, I'm doing a modified Bulgarian strength program, the abridged description of which is the following:
*Begin by choosing a weight that you can hit confidently, even on a tired, sick day. That will be your daily minimum.
*Work your way to the daily minimum. If you feel you can't do more that day, stop. If you feel confident that you can do a heavier weight (say, 1-5lb increase), try that. Repeat if necessary. This will be your daily maximum.
*Once you've done your daily minimum 5-6 days in a row, or until you feel really confident, raise the daily minimum.
*Progress is measured by your daily minimum, not your daily maximum, which will vary.
*The daily maximum is NEVER an all-out max.
*If you stall after a while, trying adding back-off sets (10-20% lower than your daily max) of doubles or triples.
*Once a week, do 5-10 deadlift singles at a heavy weight, around 85% of what you're capable of lifting with good form.

7 years ago

Anonymous

I'm into 4 days with Weight Watchers. It's a very simple and easy program to use and I am committed to logging my food and activity everyday online. My goal is to lose 25 lbs - and I have not put a timeline on it. My current challenge is to add in more exercise - which I am not necessarily finding easy . I'm trying to identify what the real issue is psychologically - what is stopping me from working out every day?

7 years ago

MsMary

Veteran

Hi, I'm MsMary and I've been sober for 21 days! LOL

But seriously, folks, we are in the home stretch of the Whole30 and continuing to do well. Energy level is back up to near normal. Weight is down 6.5 pounds in just three weeks, which makes me ecstatic! I have just half a pound to go to hit the goal I set for myself for the challenge, so I'm cautiously optimistic I'll make it. (Then I have about 6 pounds to go after that but at least it will get me out of super super danger danger red flashing lights territory.)

I only made it to the gym twice last week and begged off the weekend bike ride, but we worked in the yard all weekend so that was a bit of exercise, at least. Food is good although a bit all-consuming with the Whole30 restrictions. And I am looking forward to adding my nightly glass of wine back in!

Lisap, my suggestion is to find some kind of exercise you really love. I don't necessarily love what I do at the gym, but I love my trainer and I love sharing my sessions with my husband, and I love the people in the classes I take, so that keeps me going back.

7 years ago

MsMaven

Veteran

I congratulated myself for not having come down with a cold or flu this winter season. Fate heard me and got revenge. I came down with a cold the evening of my first day shopping at the mall since December!

At last I've lost the weight I gained this year and am down a pound below my Jan 1 weight after several weeks stuck. I gave up wine and kept track of what I ate. Basically I follow Weight Watchers.

I took a couple of photos of myself every day until I came down with the cold. Not WIW photos--just reminders that my weight is mostly in my middle--the most dangerous place for extra pounds.

7 years ago

JAileen

Veteran

I'm still eating healthy, but my only exercise is walking, either with dogs or while birding, and yard cleanup.

7 years ago

Anonymous

Mary - you're right - you have to love it. I do 2 strenuous weight workouts and usually one spin class a week, plus try to walk on the weekends if the weather allows. It's getting up to 6 days a week every week that's my challenge.

7 years ago

Barbara Diane

Veteran

I have to start tracking this again. One short walk this past week and some other stretches. Bought some bars (not the healthiest) at Costco and have been eating them instead of enough healthy breakfast items and healthy stacks.

Goals:
To cook ahead some breakfast items so all I need to do is heat them up in the a.m.
To prepare baggies of healthy snacks to keep in my purse.
To get outside 5 days a week if it is dry, even just for the endorphins.
To walk 80% of days with daytime sun.
100% compliance with what I know I need to do
In bed before midnight.

7 years ago

Meredith

Veteran

Barbara Diane, I LOVE your outdoor/sunshine goals! I'm on spring break from teaching but technically still need to work. However, I took yesterday off completely because it was amazingly gorgeous. Ran outside (instead of on treads), did yard work, sat and let my mind drift. So good for the soul! But not for the skin because I forgot sunscreen!

7 years ago

Anonymous

My week was great. I hit all my scheduled work outs and for a change my diet was very good. Just making a few minor changes can change my entire attitude.

7 years ago

shedev

Veteran

Ms Mary, yeah for the homestretch. I nearly slipped up today because I didn't have any options at work. I stayed strong and waited until I got home. Since I don't eat mammals, the food choices are getting a little repetitive. I initially lost 9 lbs, but started a candida cleanse that is making me gain and lose 5 lbs of water weight every couple of days.

7 years ago

elpgal

Veteran

LisaP: 'I'm trying to identify what the real issue is psychologically - what is stopping me from working out every day?'

When you figure out, drop me a line would you?

But on a serious note, I remember some advice Suz gave a while ago about doing something in the next 5 minutes that suit your goal. For me that has been doing a few planks and push-ups whenever I feel bad about not being motivated enough.

7 years ago

elpgal

Veteran

7 years ago

anne

Veteran

Lisa I would struggle to do quite that much too. I'm mostly making 5 days of exercise, but has been 4 recently. I think last week I did 1 weights (usually 2) 1 pilates and 3 runs (one long).

I feel like the lowish iron I mentioned last week is staring to hit. Despite my dropping my work days from 4 to 3 this year, I've still been getting tired, fall asleep at my desk and my PBs are not what they were at the end of last year when my iron was finally normal. I was in bed my 9:30 last night and am having a quietish day off today. I do need to get more sleep too, as well as going back on the iron tablets.

My dietary changes (cutting out sugar, grains and dairy apart from cottage cheese and yoghurt and the odd bit of butter) haven't yielded much loss in at all in the week I've done them, which is a bit disappointing. I have made exceptions for eating out so perhaps that's why. Or maybe I should go more paleo and cut out dairy (which I would hate doing) or more low carb and cut out starchy vegetables (also loathe to do). At least I am in my normal weight range, albeit at the high level, so it is hard to get too motivated to be too drastic.

7 years ago

Staysfit

Veteran

I'm one month back into being able to walk regularly again. I've shed 4 lbs, and I'm starting to get strength back in my legs. My gait is more symmetric. I've been doing a lot of standing Pilates footwork, and legwork and it's paying off. My goal over the next few weeks is to add a few minutes of running into my walking whenever I am able to walk outside. The weather is starting to warm up.

I'm continuing with my Pilates. I'm trying to walk 6 miles a day, plus 30-60 minutes of Pilates or Yoga 5 days a week.

We eliminated all chocolate, peanuts, and chips from the house. No more junky snacks for DH or for me. I love grabbing a handful of chocolate chips and peanuts for a snack.

7 years ago

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