Th3 Core

Why We Are Here => Water Cooler => Topic started by: littleman on October 08, 2018, 03:11:16 AM

Title: Core continuing commitment to health and fitness
Post by: littleman on October 08, 2018, 03:11:16 AM
Just check in once a week to let us know what you are doing, even if that isn't much.

This week I went to the gym 4 times.  I've also been getting a little cardio teaching my 6 y.o. to learn a bike.  I've spent about an hour a day chasing after her and making sure she doesn't take a spill.  As of yesterday she's fine on her own, so I've just been playing roller tag (not literally) with her on he bike and me on a skateboard.

Edit: fixed some really bad structure issues.
Title: Re: Core continuing commitment to health and fitness
Post by: Rumbas on October 08, 2018, 11:11:34 AM
Went on a couple of longer rides with one of the girls on our Me-movers - https://me-mover.com/ . Phew, kind of rough getting off the couch, but need to get in better shape. Actually doing it with the kids makes a little more fun.
Title: Re: Core continuing commitment to health and fitness
Post by: Travoli on October 08, 2018, 03:08:19 PM
I've been unable to lift or run since the motorcycle incident. Hopefully starting again in two weeks. Preparing with some push-ups and stretching.
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on October 08, 2018, 06:29:14 PM
We've been trying to do a long walk once per week and I've been running a bit longer too. I've been laying off most upper body anything since hurting my arm, but I did a pullup the other day without significant pain (first time since April or so).

I find my various ailments that were accumulating this spring do better if I wait until I'm fully rested before going at it again. So a lot of weeks, I have just two long, hardish things and the rest is mostly rest or short/easy things. Seems to be moving things in the right direction.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on October 15, 2018, 08:31:29 PM
I went to the gym four times last week, skateboarded probably about five hours.
Title: Re: Core continuing commitment to health and fitness
Post by: gm66 on October 15, 2018, 09:47:15 PM
Moving house soon and ahve a possibility of setting up equipment in the utility room since it's bigger than where we are now. I won't have that tepid excuse of "Man i have to unfold the treadmill and plug it in".
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on October 25, 2018, 12:11:52 AM
Pretty much a repeat of last week.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on October 29, 2018, 11:11:18 PM
extremely quiet thread

Another repeat of the week before.  I've been pushing lighter weight and higher reps for the last several weeks as I'm giving my joints a break.  I have to say it is nice to feel good after a workout.

I started doing hand and forearm exercise in a bucket of rice, a technique popular with boxers and baseball players.  Its pretty crazy how quickly those small muscles in the hand get drained when used with constant resistance.
Title: Re: Core continuing commitment to health and fitness
Post by: Travoli on October 29, 2018, 11:16:31 PM
Ankle and shoulder PT every day, with the goal of getting back to the normal routine ASAP.
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on November 01, 2018, 02:50:21 AM
Still kind of lazy, but the arm is improving which is opening up possibilities. I've moved from avoiding anything over 5 pounds to carrying sheets of plywood.

Why sheets of plywood, you didn't actually ask? I am about 3/4 of the way done on building my small backyard training wall. It's only 12x9, but it is built on an axle and has teh ability to be set anywhere from straight up to 60 degrees over (i.e. 30-degree angle with the ground, 60 degrees of vertical). Raising and lower system yet to be worked out, so currently climbing on it veritcal.

Really looking forward to being able to get a bit more fit for climbing, joints and God willing.

The WAF (http://th3core.com/talk/hardware-technology/waf/) was much improved by turning it into an art project (Tunnel View in Yosemite, painted entirely with free leftover test samples of housepaint - had about six colors to choose from).
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on November 06, 2018, 12:27:33 AM
Speedy healing guys.

Ergo, that wall sounds like it is going to be pretty cool when its done.  I like Theresa's paint job!

My week was pretty much another repeat, four gym sessions, probably 6 mild skateboard sessions and some "bucket of rice" hand and wrist work at the end of the day as I watch a rerun of The Office after the kids go to bed.
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on November 07, 2018, 03:35:04 PM
Ha ha... what a bunch of crippled geezers. Generally, my ailments all seem to be going away.

Did a couple of short runs and on relatively long walk (25-26 miles) and some testing sessions on the new climbing wall. Should have the rest of the parts in a few days and be able to climb it in the kicked out position.

Finally starting to lose some of the flab I put on this summer. Being evacuated to my in-laws for a month resulted in a significant accumulation around the middle.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on November 08, 2018, 07:43:01 PM
>geezers

I just had my 47th birthday and I commented that I'm getting old.  My wife said that I am probably going to be around another 50 years and that that's a long time to be calling myself old.
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on November 09, 2018, 03:34:25 AM
Yeah, Theresa told me the same thing.

The honest truth is that my knees feel better than they did when I was 30 and my calves feel a lot worse. So who knows.

And my dad is 89 and he can still work a full day in the yard with a shovel and pickaxe... so I'm hopeful that my actual, real old age will be like his.

So it's not so much that we *are* geezers, but looking at the last several comments, we sure *sound* like a bunch of geezers. Young geezers though.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on November 12, 2018, 06:54:01 AM
Nice to hear that your dad is doing so well.  I have a grandmother on my mother's side that still lives independently at 96.  My dad is really doing poorly though at 74.  I just read an article that claims genetics are only 10% responsible for longevity.

The air quality has been too bad to do much outside, so I think I only went skateboarding once or twice in the beginning of the week.  I did make it to the gym four times though.

Title: Re: Core continuing commitment to health and fitness
Post by: creative666 on November 12, 2018, 08:58:50 AM
I've stopped watching my actual weight as much - I tend to hover around the 89-90 KG mark, If I really stick to a strict diet I sit around the 84KG

I've started to concentrate on my gym activities more and more with a flexible diet, seems to be working pretty well at the moment.
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on November 19, 2018, 05:42:42 PM
So far in November - 7 runs, 2 mountain bike rides, one hike

Also some low intensity stuff - a bit of construction, a couple walks to the mailbox (which is 2.5 miles RT with some big hills), first session on the new climbing wall
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on November 19, 2018, 06:00:25 PM
Sounds like a pretty good month so far!

I've done no outdoor stuff at all due to air quality issues, but I did have four good gym sessions this week.
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on November 19, 2018, 08:37:39 PM
I'm always motivated by your consistent gym sessions.

>>air quality issues

The mountain bike ride I mentioned was about 3 hours of uphill riding and breathing fairly hard, but through the forest without long views. When we got to the summit which suddenly opens into a massive view (a historic fire lookout as it happens), I looked out at the smoke on the horizon and thought "I'm not sure that was healthier than sitting at home and eating ice cream." More fun though... although I do like ice cream a lot.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on November 19, 2018, 08:47:20 PM
>although I do like ice cream a lot 

Yeah, but the mountain bike ride affords you more ice cream.  ;)
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on November 19, 2018, 08:59:40 PM
Yeah but now it's a double whammy - lung cancer and diabetes, all in one day.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on November 26, 2018, 04:55:25 AM
4/4 gym sessions.  Did some good walking with my wife yesterday and went skateboarding with one of my kids today.  It is so nice to have clean air again!
Title: Re: Core continuing commitment to health and fitness
Post by: Travoli on November 26, 2018, 04:49:49 PM
5 weeks of PT complete. I ran for the first time since July. The ankle felt ok. Progress.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on November 26, 2018, 05:16:49 PM
Sound's like you are heeling up nicely.  How's the rest of you doing Travis?  Any rang of motion issues or nagging pains?
Title: Re: Core continuing commitment to health and fitness
Post by: gm66 on November 26, 2018, 05:26:53 PM
We just moved house and once the floor's done in the utility room there's space for exercise equipment to be always-up, determined not to stop and start exercise now but to stick with it!
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on November 26, 2018, 05:30:19 PM
Good to hear from everyone, but especially Trav!

Careful though. You can get hurt running HHH

I'm at 13 runs/bikes/hikes for the month out of my goal of 15. I'll run today. I've done some other shorter/easier things too. Trying to stay moving without aggravating aches and pains and seems to be working well.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on November 29, 2018, 04:12:47 AM
Regular Exercise May Keep Your Body 30 Years ‘Younger’ (https://www.nytimes.com/2018/11/21/well/move/regular-exercise-may-keep-your-body-30-years-younger.html)

Quote
The muscles of older men and women who have exercised for decades are indistinguishable in many ways from those of healthy 25-year-olds, according to an uplifting new study of a group of active septuagenarians.

These men and women also had much higher aerobic capacities than most people their age, the study showed, making them biologically about 30 years younger than their chronological ages, the study’s authors concluded.

Title: Re: Core continuing commitment to health and fitness
Post by: Travoli on November 29, 2018, 04:48:56 PM
>Any rang of motion issues or nagging pains?

Range of motion is normal. Shoulder still isn't ready for lifting, but I completed some squats yesterday. Outside of exercise, the pain is gone. Trying to optimize "rest and test" to heal quickly without further injury.
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on November 29, 2018, 05:22:57 PM
Went for a run the 40-degree rain yesterday before work and made my goal - 15 runs/bikes/hikes for November. Just before the snows came in.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on December 03, 2018, 11:03:00 PM
4/4 gym session, not much outdoor time last week.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on December 13, 2018, 12:52:44 AM
A repeat of last week, 4/4 gym sessions.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on December 20, 2018, 12:21:36 AM
4/4 gym sessions

*crickets*
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on December 20, 2018, 03:45:28 AM
>> *crickets*

We're all embarrassed :-)

Been getting out on our new climbing wall. Ran at lunch today. Have gotten out skiing a few times and biking. California is kind of incredible that way.

But it's been a busy time. Getting a bit too flabby. My arm finally doesn't hurt, even after climbing, so hoping I can start doing some strength training - I love running, but I've never found it effective at getting rid of flab unless the mileages get really high.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on December 21, 2018, 05:32:41 PM
It sounds like you have been staying pretty physically active, I'm glad your arm is feeling better.  This time of year is hard when it comes to callories in and out.
Title: Re: Core continuing commitment to health and fitness
Post by: Travoli on December 21, 2018, 07:03:21 PM
Started weight training again last week, although the right shoulder is still a limiting factor.
2/3 last week
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on December 21, 2018, 09:33:42 PM
Cool Travis!

I am not sure what exactly you are dealing with with your shoulder, but I've found that working around injuries can be very beneficial.   I don't know what type of training you are doing, but avoiding compound movements that would engage the injured area and replacing them with more isolated movements can be a nice way to strengthen the rest of the body (or at least keep it from losing muscle mass) as you recover.  Another thing that has helped me with various injuries is to work the injured area with light weight or low resistance -- light enough that it doesn't hurt at all.  Sometimes to do this you have to put your ego in check, but I think it has really helped the bits of me that I've hurt recover quicker.  Obviously it depends on what type of injury you have and you shouldn't do anything that your PT would say no to.
Title: Re: Core continuing commitment to health and fitness
Post by: Travoli on December 21, 2018, 10:25:08 PM
Good ideas, littleman.

>put your ego in check
So very true. Had to reset expectations and start with bar-only bench presses. I'm only up to 65lbs (ugh). Failed many attempts at pull-ups, but now doing short sets. Progress. If necessary, I'll go kicking and screaming to an expensive PT/normal gym and work on isolation machines before returning to compound movements.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on December 24, 2018, 02:35:18 AM
4/4 gym sessions

Sounds like you are being smart about your recovery Travis.
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on December 29, 2018, 07:04:47 PM
Just back from a week in Death Valley. Not high intensity, but enough walking to count
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on December 29, 2018, 08:37:20 PM
Nice Ergo, I've always wanted to visit Death Valley.  I'd like to go in the Spring someday.  Long walks surrounded by nature are one of those things that make life worth living.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on December 31, 2018, 03:30:19 AM
I did my last workout for 2018, 4/4 gym sessions; and I'm feeling pretty good about avoiding most of the ever present delicious sweets this Holiday season.
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on January 01, 2019, 04:53:22 PM
Death Valley is beyond amazing. A lifetime of interesting hiking, over 1000 miles of road, many of which require a high-clearance 4WD and most of which are dirt. It's the only place I've been in the Lower 48 that reminds me of my time working in Alaska in the 1980s.

BTW, we camped and hiked with Jake "bakedjake", known to many of you.

Been doing some skiing since I got back. Took a couple days off after a bit of a tumble, but will go today.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on January 14, 2019, 03:13:32 AM
4/4 this week, last week I only made it for 2/4 because of a harsh cold.
Title: Re: Core continuing commitment to health and fitness
Post by: Travoli on January 14, 2019, 03:42:32 AM
3/3 weights this week.
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on January 14, 2019, 04:20:13 PM
Lots of skiing this week and one run... including lots of teaching a four year old (which involves lots of skating and towing uphill).
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on January 21, 2019, 02:55:04 AM
4/4 gym sessions, a couple of skateboarding sessions.
Title: Re: Core continuing commitment to health and fitness
Post by: Travoli on January 21, 2019, 04:23:40 AM
2x weights, 1x run (2.5 miles) last week
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on January 22, 2019, 04:19:45 AM
Ugh.. some skiing early, then stuck in cars and airports for three days thanks to Harper. Left home at 4am on Saturday... got into destination on Cape Cod tonight. With luck, our bags with our warm clothes will get into Vermont tomorrow and we'll be reunited on Thursday night.

No exercise. Lots of crappy food.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on January 30, 2019, 08:27:59 PM
4/4 gym sessions, a couple of middle-aged-man on a skateboard sessions again.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on February 05, 2019, 11:42:36 PM
4/4 gym sessions, no real outdoor exercise this last week due to rain.
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on February 06, 2019, 02:15:36 AM
Good job LM. That's motivating to hear.

Pretty inactive weekend of family time, but I got some skiing in during the week.

We're on the east coast and our work schedules (meetings etc) are all set up for California time, so we can ski until 11am most days, but as the weather turned to rain for several days and we have had a lot of family time, I've been super lazy.
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on February 08, 2019, 12:37:00 AM
Sup y'all, good to see everyone still at it!

I'm still hanging in there personal training 2-3 times per week. Tomorrow morning will make 3 this week. I've bailed on sports for a while since I haven't had time to play, looking to get back into it in the spring.

Trav, glad to hear you are doing well. Have you gotten back on the horse yet?
Title: Re: Core continuing commitment to health and fitness
Post by: Travoli on February 08, 2019, 02:41:40 AM
2019: been doing 2x weights and 1x running each week. So far, so good.

Dras.. yes have been back on the bike a few times for short rides. Was fun but cold. Waiting for (warm) Spring before I go out again.
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on February 08, 2019, 03:02:31 PM
I just got the street bike out this week. First ride in quite some time.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on February 12, 2019, 03:49:30 AM
Glad you are able out and moving Trav. 


Dras, I actually revived this thread because of of you back in October.

4/4 gym sessions, its been too damn cold* to play with the kids outside.

*Yes I know....
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on February 12, 2019, 02:06:15 PM
Glad you have been carrying on the tradition! And rocksteady as ever. I feel if I had more time and your drive, I'd be hercules inside 6 mos.

I didn't make it in Friday, had to stay home for an install. But, I'm hitting 3 times this week, hell or high water.
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on February 12, 2019, 04:56:14 PM
Had planned mostly on skiing, but weather has not been the best. So got in a gym session and a couple of ski days, but not like I was hoping.

Snow due tonight though!

Meanwhile, back home it's dumping feet and feet and meters and meters (well, over two meters anyway)
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on February 18, 2019, 11:00:30 PM
4/4 gym sessions, an hours or so of skateboarding.
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on February 19, 2019, 02:11:51 PM
Actually had 4 sessions this week, first time in quite a while. The weekend was gray and dull so we kicked it off with a Saturday am extra.
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on February 19, 2019, 09:51:13 PM
I've been skiing five times in five days - 2 times alpine and 3 times cross country

Today I went alpine in the morning, came back and picked up my dad and we went cross-country skiing together. He'll be 90 in August. While we were there, I met my old coach who coached me 1979-1981 and we took a skate ski lap together.

Good week.
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on February 19, 2019, 11:21:51 PM
>Good week.

Sounds like that's putting it lightly!
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on February 20, 2019, 02:59:58 AM
Nice week guys!  Ergo, congratulations on getting the genetic lottery.   I hope I'm able to go skiing when I'm about to turn 90, very impressive.
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on February 20, 2019, 03:49:59 PM
Nice week guys!  Ergo, congratulations on getting the genetic lottery.

Remains to be seen. My very fit and very athletic uncle on my mother's had a heart attack and died at 47. My mom showed the earliest signs of Alzheimer's in her 60s. So on that side, things ain't so rosy.

My dad will be 90 and still works in the garden and takes not a single pill of any kind - aspirin, vitamin, medicine. His brother was a chain smoker for 60 years, not into fitness at all, veteran of the Battle of the Bulge and died just this year at 93 and could crank out the NYT crossword puzzle until a few years ago. He quit not because of cognitive decline, but because he was bored - could do the Sunday puzzle in under and hour without a dictionary. One time told me, "Well I know all the rivers of Western Europe because I had to fight my way across them." So if I get those genes, I'm all set.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on February 25, 2019, 06:12:59 AM
4/4 gym and 2 skateboard sessions

My local corner of world was getting to me today.  Stress turned to rage and I felt my fuses burning up.  I was very thankful that I had my conflict with the iron today -- putting it all into something really helps sometimes.
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on February 25, 2019, 04:33:56 PM
I'm on the Shovel Fit (tm) program for the foreseeable future.

Shoveled heavy consolidated snow for about three hours each of the last two days. Today has another few hours on tap. As many as I can stand to get things cleaned up before the next storm comes in... which will probably only drop 2 feet at our house, but they are saying 10 feet at higher elevations.

Also went skiing yesterday but took it easy.
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on February 26, 2019, 10:19:55 PM
>putting it all into something really helps sometimes.
Ain't that the truth. Sometimes before/after gym can be like a snickers commercial.

Hit 3 last week. Going to be shy this week b/c my gym is moving. Good enough?
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on February 27, 2019, 02:02:19 AM
>Shovel Fit

Looks like you are in for a lot of that this week!


>Good enough?

Absolutely.
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on February 27, 2019, 07:39:12 PM
Good enough for you is good enough for me!

This week's Shovel Fit program appears to be canceled due to rain (up to 9000 feet; we're only at 5500).
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on February 27, 2019, 10:11:27 PM
Well I put 3 in already anyway. Went Tues for round 2 since they were moving today. Went to help move for a while and got a solid workout doing so today for #3.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on March 11, 2019, 12:35:34 AM
4/4 gym sessions this week and last.
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on March 11, 2019, 09:00:41 PM
3 sessions, 2 weeks back. Last week, only 2 as Friday I was wiped out and took the day off of everything.

This week, I think I'm going to switch to 4 straight days M-Thurs. Off to a great, early start after the time change this morning. Will probably ratchet the time back to only 30 minutes until I adjust and am ready to add more.
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on March 20, 2019, 11:41:03 PM
4 straight sessions in the gym last week. Felt good man.

This week I've hit a couple snags with heavy early meetings on two days and primarily a quick skin cancer removal surgery has shut down any upper body workouts (or volleyball, etc) for 2 weeks. (Small basal cell carcinoma on my shoulder.)

I guess I'll pound legs a bit, but probably not 4x/week.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on March 21, 2019, 05:35:43 AM
Hey Dras,  I am really glad you took care of that skin cancer!  Sorry that it is slowing you down this week, but it is a small price to pay for the peace of mind.  Last week was 4/4, this week I will probable not be able to go the full commitment.
Title: Re: Core continuing commitment to health and fitness
Post by: gm66 on March 22, 2019, 01:58:16 PM
Back on it again, got the treadmill always up in the utility room, rowing machine pulls out so no excuses now, 4/5 this week.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on March 25, 2019, 01:35:48 AM
Good job GM! 

I just complete my last workout for the week, 4/4.
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on March 25, 2019, 02:11:11 PM
Yeah man, gotta take care of that stuff right away.

Welcome back gm!

Only hit 2 last week. 3 if you count my traipsing around the woods on a quad. Goal this week is 3 for M-W-F, alll legs.
Title: Re: Core continuing commitment to health and fitness
Post by: gm66 on April 02, 2019, 03:32:37 PM
Cheers!

4/5 last week, will be the same this week didn't do it yesterday. Makes it so much easier when the equipment is up and in the same room as office - no excuses!
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on April 02, 2019, 03:51:15 PM
There's always Saturday to make up!

Only 2 last week due to surgery. I could have gone Friday but really got tired of leg days.

Back at it this week, going for 4/week again.
Title: Re: Core continuing commitment to health and fitness
Post by: gm66 on April 06, 2019, 02:25:00 AM
Gonna have to be tomorrow now, let slip today after i burnt my porridge while spreadsheeting :/
3/5 so far, hope to make it 4 tomorrow, somtimes its a good hangover cure :)
Title: Re: Core continuing commitment to health and fitness
Post by: buckworks on April 07, 2019, 01:02:58 PM
>> burnt my porridge while spreadsheeting

Make your porridge in the microwave. It will turn off by itself.
Title: Re: Core continuing commitment to health and fitness
Post by: gm66 on April 07, 2019, 03:35:42 PM
>> burnt my porridge while spreadsheeting

Make your porridge in the microwave. It will turn off by itself.

I don't use those things, read too much about our safety standard protocols when it comes to microwaves.

Should probably use a good old fashioned timer :)
Title: Re: Core continuing commitment to health and fitness
Post by: gm66 on April 07, 2019, 03:59:57 PM
4/5.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on April 07, 2019, 04:58:26 PM
Did 4/4 last week.  This week I was supposed to do my last workout today, but I'm unlikely to make it, I am stuck in an airport at the moment.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on April 08, 2019, 04:18:19 PM
A little motivation:
https://www.businessinsider.com/exercise-makes-you-happier-than-money-says-yale-and-oxford-study-2019-4

Quote
Researchers at Yale and Oxford may have proven exercise is more important to your mental health than your economic status.

...

[T]he researchers found that physically active people feel just as good as those who don't do sports, but who earn around $25,000 more a year.
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on April 10, 2019, 12:52:47 PM
Did 5 last week. 4 in the gym plus one open play volleyball. Cold weather is finally leaving!
Title: Re: Core continuing commitment to health and fitness
Post by: gm66 on April 10, 2019, 01:01:09 PM
Did 5 last week. 4 in the gym plus one open play volleyball. Cold weather is finally leaving!

Nice one. Yes i'm not looking forward to 30c temps doing this!

These poor guys :

https://www.google.co.uk/search?source=hp&ei=lOitXJ6wCI7hUtTJj-gC&q=sas+trainee+dies+in+heat&btnK=Google+Search&oq=sas+trainee+dies+in+heat&gs_l=psy-ab.3..33i160.97972.102305..102452...0.0..0.194.2125.22j4......0....1..gws-wiz.....0..0i131j0j0i10j0i22i10i30j33i22i29i30.56_SfghS1Mc
Title: Re: Core continuing commitment to health and fitness
Post by: gm66 on April 12, 2019, 12:45:28 PM
4/5 again.

Surprised how quickly muscle starts to tighten, need to start doing more stretching.
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on April 12, 2019, 01:01:00 PM
Drink lots of water, too. Most people don't drink enough, ever, and it really helps.

Once your muscle grows and gets healthy, the tightness does fade. A strong and healthy muscle is almost flabby when not firing.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on April 15, 2019, 12:16:41 AM
4/4 gym sessions & a little bike riding with the kids.
Title: Re: Core continuing commitment to health and fitness
Post by: gm66 on April 15, 2019, 08:13:18 AM
3/5 last week, bloody man-flu.
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on April 15, 2019, 08:53:09 PM
4/4 last week. No ball, didn't have time really.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on April 22, 2019, 06:42:39 PM
4/4 gym sessions
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on April 23, 2019, 12:40:06 PM
Same here, 4/4 in the gym. Maybe I'll get to play some vball this week too.
Title: Re: Core continuing commitment to health and fitness
Post by: gm66 on April 23, 2019, 03:17:09 PM
4/5 last week, we had visitors for bank holiday.
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on April 29, 2019, 11:23:53 AM
4x gym and finally got to play vball a couple hours yesterday, so 5 total.

With a bit of luck, maybe 6 this week if I can play twice.
Title: Re: Core continuing commitment to health and fitness
Post by: gm66 on April 29, 2019, 10:30:59 PM
4/5 again.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on April 29, 2019, 11:38:00 PM
I ended up having to do my Sunday workout Monday, but I'm still counting it as 4/4.
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on May 02, 2019, 02:21:53 PM
Some skiing, some running and some yard work. Yard work left me the sorest and I couldn't figure out why until I realized I was basically doing max effort deadlifts trying to roll stump and logs onto a burn pile. Great functional exercise actually. If only I had more stumps and more of spring left, I'd be in great shape!
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on May 05, 2019, 08:30:03 PM
Good job everyone.

I did 4/4  this week.  I've increased the weights/volume and gained some size.  Now I need to lean out some.
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on May 05, 2019, 08:42:39 PM
4 x gym plus couple hours of volleyball. That two-a-day was rough. Glad I've had 3 off.
Title: Re: Core continuing commitment to health and fitness
Post by: gm66 on May 06, 2019, 01:38:23 AM
3/5 last 2 weeks, added 5 mins to tread and 1 up on the rower resist
Title: Re: Core continuing commitment to health and fitness
Post by: gm66 on May 12, 2019, 06:21:14 PM
3/5 again.
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on May 13, 2019, 02:57:03 PM
5 last week. Though 2 were light, we were on vacation, so good enough.
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on May 14, 2019, 03:57:27 AM
Good week - two runs, a ski tour*, several hours of cutting and hauling brush. Oh and lifting some rocks.

*ski tour - we're in the season where "taking my skis for a walk punctuated by brief instances with them on my feet" would be more accurate. Lots of exercise though
Title: Re: Core continuing commitment to health and fitness
Post by: gm66 on May 20, 2019, 01:39:22 PM
3/5
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on May 21, 2019, 07:29:56 PM
4/4 last week and the week before that.  I am not sure how this week is going to go, some big family events are eating into my routine.
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on May 21, 2019, 09:15:23 PM
4/4 last week. Starting a new volleyball league tonight so I should have 5-6 this week.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on May 28, 2019, 10:55:12 PM
4/4 last week somehow in what was an unusual week.
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on May 29, 2019, 01:30:26 PM
6 as expected. 4 gym and 2 vball. Really needing that cardio at vball as I don't do much in the gym.
Title: Re: Core continuing commitment to health and fitness
Post by: gm66 on May 30, 2019, 07:45:14 AM
3/5 last week, if you can count my first game of golf as 1.
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on May 30, 2019, 02:35:24 PM
Golf is far better than sitting on the couch!
Title: Re: Core continuing commitment to health and fitness
Post by: gm66 on May 30, 2019, 05:32:23 PM
Golf is far better than sitting on the couch!

Oh yes, was good fun too. My gf's Dad, who is 80 this year, beat us all!
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on June 07, 2019, 05:49:19 PM
4/4 last week.  How did you all do?
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on June 07, 2019, 11:26:17 PM
Finally have had 10 days without snow - hasn't snowed since May 26!

Did a two bouldering sessions on our wall, a couple of slow runs in 6-7 miles range, and today took a chainsaw out for a bike ride and rode 7 miles and cleared about a dozen trees, which involved a bit of heavy lifting.

Less than I'd like to be doing, but it's definitely getting easier how that the weather is more stable.
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on June 09, 2019, 03:40:30 PM
I did 5 last week. 4 gym + 1 vball.

This week we were able to scoot off to the beach and I have done zero, by design.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on June 17, 2019, 02:54:00 AM
4/4 gym sessions this week and last.
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on June 17, 2019, 12:47:30 PM
4xgym and 1xvball = 5
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on June 26, 2019, 11:16:02 AM
Last week was 5 x gym and 1 vball double header. Lost 3 lbs last week. I think I'm going to try to stick with daily gym visits at least for a while.

How you guys doing?
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on June 26, 2019, 04:07:34 PM
4/4 gym sessions last week.  This week will be a bit different, doing a lot of hiking and will probably only hit the gym on the weekend.
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on June 26, 2019, 05:51:47 PM
LM - where are you hiking?

Great week - something every day: hiking (7mi), running (11mi), backcountry skiing (just a few hours b/c of a limited road opening), lifted weights, a little climbing and a day of hucking and hauling oak logs for a friend. It feels good. Now if I can just get more consistent!!!

Photo: looking down Ellery Bowl (Theresa... she's recovering from a minor procedure, so a shining knight is carrying her skis):
https://photos.app.goo.gl/vzndVansktEnePk29

Looking up the same slope
https://photos.app.goo.gl/75w1APoHkeNBg3ox5

The top few couple hundred meters are in what I consider to be the No Fall Zone. I've heard for two people who fell... neither died, but both were hospitalized. I'm less scared of that happening to me than watching it happen to my wife.

No pictures on the way down. I want everybody focusing on staying safe, not mugging for a camera.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on June 27, 2019, 05:03:04 AM
I'm in South Tahoe this week.  It is very nice here, lots of blooming wild flowers and still some snow in the shade of the mountains.

That's an amazing week Ergo.  I could see why you live up in the higher elevation.
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on June 27, 2019, 04:40:34 PM
>>lots of blooming wild flowers

Nice! Yes, there are compensations for all the other things (fires, power outages, etc).

Did something today I've been wanting to do for a few years - parked my car part way to work and ran forest service roads to work for my "commute." Woudl have been more fun if I had started 15 minutes early, as I was a little worried about being late for a meeting (that was ultimately cancelled anyway).
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on July 01, 2019, 03:44:05 AM
>compensations

This was the view from the place I was staying.  We live in a beautiful state.

I did four hikes and two gym sessions this week.
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on July 01, 2019, 12:50:30 PM
Purty.

6 this week. 5x gym plus a couple hours of open play yesterday.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on July 01, 2019, 06:24:46 PM
Nice Dras, that's a lot of exercise.
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on July 01, 2019, 06:53:48 PM
Yeah man, I'm really digging it. The more I do, the better I feel which makes me want to do more. My knee gave me some problems for a while but I think it may be sorted now.

Nice hikes there. We keep talking about doing it.
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on July 02, 2019, 03:16:52 PM
Nice guys!

Significantly lazier last week. Other than the commute run, I did a bit of bouldering and that was it. Have had family in town much of the time, so mostly strolling around on easy hikes with my dad (who turns 90 in less than a month and is coming here from sea level - going uphill at 7,000 feet has him pretty winded, so we aren't moving real fast, but hey, at 90, he's still walking about miles or trail with us every day).
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on July 02, 2019, 04:21:49 PM
Damn that's excellent for 90! Hell my dad ain't even pushing 80 yet and I can't get him to do anything but sit outside to smoke cigars and drink whiskey.
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on July 04, 2019, 12:04:42 AM
he's still walking about miles or trail with us every day).

Meant to say "he's still walking about three miles on trail with us."

Walking isn't his strong suit anymore. He'd do better if I had put him to work on gardening or construction. He doesn't take a single medication. But yes, I am hoping I have some of those genes.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on July 04, 2019, 12:42:08 AM
That's really is great.  My dad has pretty much all the symptoms of metabolic syndrome (https://en.wikipedia.org/wiki/Metabolic_syndrome) and can hardly walk anymore, he's about to turn 75.  I don't mean to post a downer, but I do try to keep his condition in mind as I think about my health.
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on July 10, 2019, 12:21:17 AM
Decent week - two hilly runs of 7 and 8 miles, a bit of weightlifting, a tiny bit of bouldering on my backyard wall and helped a friend move, cut and grind 3600 pounds of steel.

Had an all time bear sighting the first run. I was running along the trail and a 25-30 pound cub walked across the trail about 100 feet in front of me from right to left. No sign of mom, so I stopped to wait, but she still didn't come, so I assumed baby was following her, rather than the other way around. I looped off trail to the right around a small hill, making plenty of noise but staying out of sight of where the mom was (I wanted her to hear me, but not see me). Then I crept around the hill and saw mom, reared back on her haunches (that is standing sort of upright) with her ears twitching this way and that and her nose sniffling and her eyes searching. She was on high alert, but still couldn't see me through the bushes. I walked out of sight again and came up on the trail about 100 feet away from her. She went back down on all fours and kept watching me and, as I backed away, decided I was no threat and went back to eating flowers with baby bear.

That is the first time I've ever seen a bear rear up like that in dozens (probably well over 100) bear sightings. I knew from reading that this not an aggressive pose, like you might see in an old movie, but an information gathering position, but it was really fun to see in action.

And BTW, any time you see a bear walking on its hind legs in a movie or circus, know that bear has most likelyy been tortured. They have typically been chained in a stress position similar to the torture positions in the CIA rendition sites. A wild bear rears back onto it's haunches and gets tall, but doesn't typically stand on it's hind legs unless it has some other problem (e.g. the famous bear in New Jersey that had injured forelegs).
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on July 10, 2019, 01:34:08 AM
>but it was really fun to see in action.

I think I'd find that more terrifying than fun, but I suppose that you've been conditioned over the years.

4/4 gym workouts and a little walking with the kids for me.
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on July 10, 2019, 11:43:23 AM
Exciting exercise session there ergo.

I was only able to get 4 gym sessions in due to the holiday, no gym access on Thurs or Sat. One vball session = 5 total.
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on July 10, 2019, 09:43:03 PM
more terrifying than fun

Mmm... basically, 50 meters is a safe distance. 100 feet is slightly close, but the fact that as soon as she saw me, mom went back to eating tells you the distance was safe.

I have been bluff charged a few times where a mother with cubs runs at you, stops about 10 meters away and snorts and stamps. I had assumed that fear was causing me to exaggerate how close she got, but one time I went back to the spot where it happened and studied it and realized how close she really was. Then I was even more scared.

I try to keep my distance, but sometimes you don't see them in the underbrush. My closest encounter was coming around a bush on a wide trail (road actually) with good visibility, but the bear was coming around the bush from off the trail and we were about five feet away when we saw each other and both trotting towards each other. By the time I could bring myself to a stop, he was already five strides away. Their athleticism is incredible. One time I spooked one and it went 15 feet up a tree before I could even stop. When he looked down and saw it was just a human, he literally pushed off from the tree, did a half twist in the air, landed on all fours and walked up the hill.

All that said, black bears are not hunters. If you give them space to get away, they will choose to get away unless they have been habituated to people (so bears in the wild are a lot less dangerous than bears that frequent campsites).

Mountain lions, on the other hand... I am genuinely scared of them.
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on July 10, 2019, 09:46:02 PM
BTW, I am also now scared of driving in the Bay Area, in a way that I wasn't when I lived there. I'm also not particularly comfortable walking through most cities at night.

It's all a function of what you get used to.

Quote
Black bears have killed 61 people across North America since 1900.  This no longer worries me. My chances of being killed by a domestic dog, bees, or lightning are vastly greater. My chances of being murdered are 60,000 times greater.  One of the safest places a person can be is in the woods.
https://bear.org/how-dangerous-are-black-bears/

The total death count from bears since 1900 is less than the annual death count due to lawnmowers. I don't own one of the latter. Much too risky ;-)
https://www.dailymail.co.uk/sciencetech/article-5191701/More-Americans-killed-LAWNMOWERS-Jihadi-terrorists.html

I feel safer with those jihadi bears than with those cars and lawnmowers :-)

Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on July 11, 2019, 08:13:26 PM
Fucken lawnmowers man. Something has got to be done.
Title: Re: Core continuing commitment to health and fitness
Post by: gm66 on July 12, 2019, 11:11:46 AM
Not using the treadmill it doesn't push the cardio hard enough, even 30 minutes at 10kph, using exercise bike now plus weights and rower, averaging 2 times per week. Loving the weights, starting off light though.
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on July 12, 2019, 10:38:58 PM
Not using the treadmill it doesn't push the cardio hard enough
https://thewirecutter.com/blog/history-of-the-treadmill/
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on July 15, 2019, 12:49:24 PM
No vball last week. Just 5x gym.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on July 15, 2019, 07:44:25 PM
I did 4/4 gym sessions and a bit of skateboarding last week.
Title: Re: Core continuing commitment to health and fitness
Post by: gm66 on July 17, 2019, 03:24:33 PM
Not using the treadmill it doesn't push the cardio hard enough
https://thewirecutter.com/blog/history-of-the-treadmill/

Thanks, realised after reading that that mine does inclines!
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on July 17, 2019, 04:33:38 PM
>>inclines

I was wondering about that. I have found treadmills at an incline plenty punishing. In general, you have to go faster on a treadmill than real running because you're not actually moving any mass. You can compensate by increasing the incline. You still aren't moving mass, but you do have to lift your lefts and fight the downward slide
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on July 22, 2019, 03:43:18 PM
Lots going on so I was unable to make the gym a couple days last week. 3 x gym plus volleyball league night = 4 total.

Hoping to be back to 5+ this week.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on August 12, 2019, 04:34:56 AM
4/4 gym session for the last two weeks
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on August 12, 2019, 06:37:16 PM
Last two weeks were good and bad while visiting family

bad: ate too much, only did two runs and one hike (plus one more run on Sunday after I got home)

good: had access to a gym and did some weight lifting (7 times in two weeks). That felt good. And visiting family is good.

So all in all, I got a little more muscle and a little more fat. The balance has been preserved.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on September 16, 2019, 09:25:17 PM
I missed a workout a couple of weeks ago, but I've been pretty solid with 4/4 gym sessions a week other than that.  Work has been pretty busy, but I've managed to get out with the kids and do some nice outdoor activity on the weekends.

How you all doing?
Title: Re: Core continuing commitment to health and fitness
Post by: nffc on September 17, 2019, 03:22:20 AM
Discovered pool workouts, *highly* recommended.

https://www.youtube.com/watch?v=qgvklHZSsmE

Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on September 17, 2019, 04:16:20 PM
A good longish climb, a hiking day, a bit of running and some easy weight lifting... all in all not a bad week.
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on September 19, 2019, 12:00:49 PM
After a whirlwind of real estate deals, contractors galore and yet another move, I am back at it. I think I always had at least 2 workouts in a week, but this will be the first week in probably a month or more I can maybe get 5 days in. About to hit day 4 shortly, so should be good this week. 3 last week.

Right now I seem to be in some kind of fat burn mode. Not hungry at lunch and a protein shake satisfies. Doing this as often as possible, and my waistline is starting to look pretty decent.

nffc, really? Is it really fun or something? Doesn't seem very manly.
Title: Re: Core continuing commitment to health and fitness
Post by: nffc on September 19, 2019, 03:17:56 PM
>Doesn't seem very manly.

If its man enough for Baz Rutten...

40 degree weather and 80% humidity makes it enjoyable.

Get some of these https://www.amazon.co.uk/gp/product/B00T4J02VK and give it a try. The quicker you move, the more resistance, try and clap you hands together;) Some vinyl kettlebells and step up to https://www.amazon.co.uk/gp/product/B01M01MSUR and you have a decent upper body/abs workout. The pool not great for legs use the baby pool for squats etc. 25 reps about the sweet spot, no rest between excercises.

I found it transfers very well to improvements in the gym and cardi/boxing.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on September 19, 2019, 04:37:34 PM
I could see some benefits.  It seems like an activity someone could do at any fitness level, you could increase the intensity by speeding up or increasing the speed.  It keeps you cool, which is a major benefit in the tropics.  It also seems like it would be easy on the joints.

.....

Right across the street from my house is a track and a soccer/football field.  My youngest has been into running lately.  She keeps wanting to race me and she's pretty quick for her small size!  I've been doing some sprints chasing her.



Title: Re: Core continuing commitment to health and fitness
Post by: gm66 on September 19, 2019, 05:10:02 PM
30 mins (8km) on the bike today at highest resistance, done nothing for weeks, eating well and smoking less, realising that drink is the trigger of the domino-effect of excuses stopping exercise. Bloody gf keeps buying booze, i'm strong-willed enough not to go and buy it but if it's in the house ...
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on September 19, 2019, 05:17:34 PM
>Bloody gf keeps buying booze, i'm strong-willed enough not to go and buy it but if it's in the house ...

I was like that with food.  I made up some rules and decided I was going to keep to them.  Trying means you're going to fail, you have to be 100% on board with your choice; know that you have already made up your mind and nothing will break it.
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on September 19, 2019, 09:03:06 PM
>Doesn't seem very manly.

If its man enough for Baz Rutten...

40 degree weather and 80% humidity makes it enjoyable.

Get some of these https://www.amazon.co.uk/gp/product/B00T4J02VK and give it a try. The quicker you move, the more resistance, try and clap you hands together;) Some vinyl kettlebells and step up to https://www.amazon.co.uk/gp/product/B01M01MSUR and you have a decent upper body/abs workout. The pool not great for legs use the baby pool for squats etc. 25 reps about the sweet spot, no rest between excercises.

I found it transfers very well to improvements in the gym and cardi/boxing.

Alright, if you're still doing this next pool season opener, I'll buy em.
Title: Re: Core continuing commitment to health and fitness
Post by: nffc on September 20, 2019, 02:42:47 AM
>Alright, if you're still doing this next pool season opener, I'll buy em.


You would enjoy it. It is much more challenging than it sounds and *way* more manly than that volleyball you play ;)
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on September 24, 2019, 01:00:59 AM
Fucken lawnmowers man. Something has got to be done.

From my local newspaper
https://www.mariposagazette.com/articles/local-woman-dies-in-lawn-mower-wreck/

Nobody I knew, but still terribly sad. You can't read the full article without a subscription, but she apparently got close to the edge of a hill and rolled it.
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on September 24, 2019, 02:33:43 PM
Damn, that's terrible.

I squeezed in 6 last week. M-Sat
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on September 30, 2019, 12:27:35 PM
7 last week. 5x gym. Sat. I spent a couple hours hacking on a trail in my yard, and rode it a bit. Sunday I rode it a couple hours.

Here's a quick vid:
https://www.youtube.com/watch?v=wZCdOIqUeVs

How are you guys doing? Did we quit when the Germans bombed Pearl Harbor?
Title: Re: Core continuing commitment to health and fitness
Post by: gm66 on September 30, 2019, 12:44:27 PM
Nice one Drastic!

2/3 last week, aiming for 3/3 this week.
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on September 30, 2019, 07:33:17 PM
Drastic - how long is the trail? Looks fun. Now you have to do it for speed ;-)

Mix of running and climbing for me. Not great, but not terrible. On one of my regular runs, I did my fastest time in a long time a couple of weeks ago and one of my slowest times ever a couple of days ago. Oh well.
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on September 30, 2019, 10:24:36 PM
Not sure, half mile maybe?

Yeah speed will come, it's not something to force. I hadn't ridden for 2 years prior to this weekend, so it was fast enough.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on October 03, 2019, 06:43:23 AM
I'm happy t see you all staying active.  I've not been outside as much as I'd like but I did my regular 4/4 gym sessions last week.  I've been eating a bit more protein lately and trying to add a bit more muscle.  Sitting at 200lbs. atm.
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on October 03, 2019, 12:27:12 PM
I am now doing protein shakes for breakfast, lunch and afternoon snack. Just one regular meal at dinner for over 2 weeks now, M-F and try to keep it lean and healthy. Energy levels were rough for a bit but seem to be normalizing now.
Title: Re: Core continuing commitment to health and fitness
Post by: gm66 on October 03, 2019, 12:45:47 PM
I am now doing protein shakes for breakfast, lunch and afternoon snack. Just one regular meal at dinner for over 2 weeks now, M-F and try to keep it lean and healthy. Energy levels were rough for a bit but seem to be normalizing now.

That seems drastic! Wouldn't you be better off having small, healthy meals in place of the shakes?

I've been having porridge with fruit and nuts for breakfast (fills you up for a good few hours), beans and lentils soup for lunch, then a green soup (brocooli, spinah or what you like) in the afternoon then an evening meal.

Hainvg said that, i usually spoil it by having a spliff in the evening and then munching on crap :(
Title: Re: Core continuing commitment to health and fitness
Post by: gm66 on October 03, 2019, 12:49:50 PM
A Harvard nutritionist on protein shakes :

https://www.health.harvard.edu/staying-healthy/the-hidden-dangers-of-protein-powders
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on October 03, 2019, 03:38:23 PM
>>Harvard nutritionist

Okay, so a registered dietician at a Harvard-affiliated hospital. So she's more of an expert than me, but not like someone who is researching sports nutrition. I didn't pay for the article, but she's focused on a few things

 - added sugars. This one is easy. There are many powders that are single-ingredient. I generally buy just single-ingredient protein supplements.

 - toxic chemicals. That one is tougher. Rice, for example, is notorious for its arsenic content. But that's a recommendation not to eat a lot of rice rather than a recommendation about rice protein (for example). Going organic can help with some chemicals, but arsenic is a function of the soil the crop is grown in (and sometimes a legacy of massive arsenic applications in the past).

She also seems to be focused on people who are *replacing* real food rather than *supplementing* it. A friend was just complaining that for almost a year his wife has only eaten about two meals a week and otherwise just drinks these shakes. That can't be healthy long-term and insofar as the article is addressing those people, I'm sure it's right.

Anyway, a lot of the anti-powder advice is addressed at people who are looking to *replace* meals rather than *supplement* them. I think much better advice comes from your own NHS:

Quote
Rick Miller, clinical and sports dietitian from the BDA, has the following advice for gym-goers and bodybuilders who want to take protein supplements:

"A simple change in foods (such as Greek yoghurt in the morning with muesli and fruit, rather than plain breakfast cereal and milk) will help enhance the protein content of a meal.

"After you have taken this step, fill in the gaps with a reputable brand of protein supplement.
https://www.nhs.uk/live-well/healthy-body/body-building-sports-supplements-facts/

Also, I know that you, like me, are trying to balance protein intake with planetary impact. I notice that I can workout all I want and do not put on muscle without protein supplements - so I've recently been trying to force myself to throw down a scoop or two of protein powder each day. It's hardly double-blind, but I feel like my recovery is faster. A few days into that change, I wend for a ten-mile run and felt pretty worked at the end of it, but bounced back quicker than I have been coming back from shorter runs.

My other option would be to eat huge amounts of animal protein, but I prefer not to do that. Protein powders fill in the gap. But they fill the *gap*, they don't replace real food.
Title: Re: Core continuing commitment to health and fitness
Post by: gm66 on October 03, 2019, 03:53:13 PM
Thanks ergo. Like everything is seems to boil down to a need for balance.
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on October 03, 2019, 03:55:35 PM
REad this though about overuse of supplements. It's scary
https://www.abc.net.au/triplej/programs/hack/how-getting-shredded-on-protein-shakes-can-risk-your-health/8879360
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on October 03, 2019, 10:55:03 PM
I'm planning to do this through October. I found I wasn't hungry at many meals and was burning fat quickly so this is just to help things along. The extra time not needed for lunch is a nice bonus.

Amy makes these with high quality protein that isn't cheap and a fresh piece of fruit.
Title: Re: Core continuing commitment to health and fitness
Post by: gm66 on October 04, 2019, 03:42:52 PM
REad this though about overuse of supplements. It's scary
https://www.abc.net.au/triplej/programs/hack/how-getting-shredded-on-protein-shakes-can-risk-your-health/8879360

Crikey!
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on October 08, 2019, 12:56:21 PM
I'm not reading that. lol I should be ok for 90 days yeah?

Last week I only hit 4. Wednesday I had too many meetings to fit it in, and I think my body needed a break anyway.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on October 08, 2019, 10:48:19 PM
I skim-read it. The article speaks from an Australian narative, but it is basically the same in the US.   It first talks about a woman who had a rare condition where she couldn't properly handle protein and she died.  Later it talks about someone who had liver problems from getting too much caffeine from the green tee extract in his protein powder.  I think the point of the article is really about how the supplement industry is basically the Wild West.  Both the problems outlined aren't from long term use, more about acute toxicity from bad supplements and/or over use.  You could probably shield yourself from most of the risk by not overdoing them and by sticking to established brands. 

4/4 for me last week
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on October 15, 2019, 06:17:23 PM
I took the family to watch the Fleet Week Airshow in SF (https://fleetweeksf.org/air-show/) on Sunday so I did a makeup workout yesterday.  So, I'm calling it 4/4. 
Title: Re: Core continuing commitment to health and fitness
Post by: gm66 on October 15, 2019, 06:25:10 PM
2/3 last week
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on October 15, 2019, 06:33:28 PM
Busy last week, only got 3 in. Strong 2 already this week doe.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on October 25, 2019, 01:04:08 AM
4/4 gym sessions last week.  I've also been doing sprints with light recovery jogs in the evenings.
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on October 27, 2019, 05:02:31 PM
6 each last two weeks. 5x gym and 1 x dirt biking both.

I hit 203# this week, leanest and most fit overall I've ever been. Things are finally coming along. The fat under attack is no longer a cohesive unit. The long time dug in encirclement around my waist has been dispersed to smaller pockets of resistance. Their resources have been cut for weeks though, so it's just a matter of time. Normally, 100% doable by end of November. But these sumbitches get some serious smuggle action around the holidays so we're allowing a 30 day extension before calling it done.
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on November 05, 2019, 06:51:15 PM
Been on a new thing - very slow running. Goes by many names: Low heart rate running, MAF, aerobic threshold (AeT) training. But the general idea is that you are running (or biking or whatever) at a pace that keeps your blood lactate below 2 mMol/liter. Since I don't have a lactate monitor (!!), I use the MAF guideline - 180 minus your age. For me that means keeping my average pulse below 124. Which is basically crawling for me.

The idea is to train your aerobic systems rather than lactate threshold (LT) training that trains LT and VO2 Max, but trains the aerobic system mostly by accident.

LT - increases stroke volume, lactate clearing, that sort of thing. So you can stave off depletion, but you are depleting your glycogen stores and when they are gone, you bonk. It doesn't matter how much lactate training you do, you will bonk if you go far enough.

AeT - basically is increasing mitochondria and, therefore, your ability to tap fat reserves, so you are not depleting your glycogen. So you may experience extreme muscle fatigue, but you don't bonk because your fat reserves always have more fuel than your muscles can sustain.

Anyway, I've recently become aware that the endurance athletes that I admire have been doing this for year and all this time I've basically been running too hard. This goes back to Mark Allen's victory in what is considered the greatest Ironman race ever run where he beat Dave Scott. This came after Allen spent six months doing slow running under the guidance of Phil Maffetone, originator of the MAF system.

Anyway, it's humbling, frustrating, difficult... but I'm really enjoying it.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on November 06, 2019, 06:34:51 PM
That sounds really interesting.  Have you ever thought about experimenting with a ketogenic diet?  There is a lot of research regarding ketones and endurance athletes.

Last few weeks I've been doing my regular 4/4 gym sessions, the air quality has been bad so I've not done as much outdoor cardio work.
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on November 06, 2019, 08:04:19 PM
ketogenic diet?

I have friends who are hardcore keto. My feeling looking at how they eat is that I just like my carbs too much. I'm not willing to give up bread and ice cream to be healthier or a better athlete. As Clint says, "A man's got to know his limitations."

And note that Eliud Kipchoge is not keto or close to it. He eats a lot of whole foods, including grains. Of course, the way he runs, I'm not sure a marathon is even an endurance event anymore.
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on November 08, 2019, 06:12:07 PM
201#, getting closer.

5 last week. 4 so far this week, took wed. off due to feeling a bit rough. Planning to dirt bike all day sun though.
Title: Re: Core continuing commitment to health and fitness
Post by: nffc on November 10, 2019, 07:57:09 AM
>Been on a new thing - very slow running

When I was seriously boxing training I don't think it was the brutal workouts that increased my fitness level the most, pain threshold for sure. The biggest bump I saw was from 45 min brisk walks on the treadmill, 5% incline, touch under 4 mph. Heart rate likely around the 110 mark although generally my heart rate seems to be less than the norm.

From memory Lyle McDonald notes that for a lot of elite athletes hard training is a very small part of their total.
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on November 12, 2019, 03:16:59 AM
Oh... and I installed a barrel sauna a week ago tonight. I think I've used it five times. A little too much - had to take an electrolyte supplement. I think long-term it will be 2-3 times per week.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on November 19, 2019, 11:46:46 PM
I missed a workout a couple of weeks ago, 4/4 for the rest of it.  We had a few days of nice weather and I did a little sprinting and skateboarding.
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on November 20, 2019, 05:23:07 PM
Still doing a lot of the lowe heart rate stuff. Very frustrating. We'll see if it reaps benefits in the long run.
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on November 22, 2019, 01:38:03 PM
Steady at 5x per week. One of those was dirt biking last week, can't wait for the next.
Title: Re: Core continuing commitment to health and fitness
Post by: Travoli on November 22, 2019, 10:12:05 PM
I'm getting back on track with running/lifting mix. 2x weights, 1x run this week.

What bike are you riding these days, Drastic?
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on November 23, 2019, 07:00:51 AM
Its good to see you exercising again Travis.  How are your injuries recovering?
Title: Re: Core continuing commitment to health and fitness
Post by: Travoli on November 23, 2019, 07:45:45 AM
I'm pretty much back to normal, thanks LM. Ankle is 100%. Shoulder still bothers me occasionally, but it's minor. Heavy travel has thrown the schedule off, but still getting runs in and things should calm down in January.
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on November 23, 2019, 01:06:02 PM
>What bike are you riding these days, Drastic?
Still on the yz250f.

You still thinking about the TA trail again? I will definitely be in shape for it this year.
Title: Re: Core continuing commitment to health and fitness
Post by: Travoli on November 23, 2019, 10:02:21 PM
>still thinking about the TA trail again?

Yes, but still undecided. Would love to have the company.
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on December 09, 2019, 04:51:46 PM
Still trying to do quite a bit of the "zone 2" training - so went for a three-hour ski tour yesterday, mostly in zone 2. I need to increase the volume (serious endurance athletes average at least eight hours a week of zone 2; elite athletes might do more as well as some at higher intensity).

Also trying to revive the "Wake Up 10s" - a varying thing I do in phases. Basically, 10 each of a few exercises, just to wake up the body. So currently it's 10 pushups, 10 pullups, 10 ab wheels, 10 single-leg squats each leg and 1 minute each foot of standing on one foot with my eyes closed.

The last one is a great way to wake up your body since pretty much every muscle up to your neck gets at least some activation, though obviously 90% in your lower leg. The goal is 1 minute without touching the other foot to the ground or opening your eyes.
Title: Re: Core continuing commitment to health and fitness
Post by: littleman on December 10, 2019, 08:46:29 PM
That's all pretty great Ergo.  I think the "Wake Up 10s" would be a great thing for most people and probably all that would be needed to prevent a lot of disease caused by inactivity.

Not that I get much endurance benefit from short duration (like 15 minutes) zone 2 level training, but I've been doing a little bit of it at the end of my weight training sessions -- mostly because I like the way I feel afterwards.  Physically I feel light, and I notice that I get in a good mood.

Last week I did my usual 4/4, the week before that I was sick and took the week off ( this seems to happen once a year or so).  My daughter got herself a boyfriend isn't really going to the gym these days.  I hope that's temporary.
Title: Re: Core continuing commitment to health and fitness
Post by: ergophobe on December 10, 2019, 09:17:04 PM
I think the "Wake Up 10s" would be a great thing for most people and probably all that would be needed to prevent a lot of disease caused by inactivity.

It's minimal, but along the lines of your thinking, I got motivated to restart after hearing Peter Attia talk about the Centenarian Olympics on the Tim Ferris podcast. Basically, he came up with a list of things he wanted to be able to do at 100 (play on the floor with his great grandchildren, for example) and then the movements that would require. And that's what he's training for.
Title: Re: Core continuing commitment to health and fitness
Post by: Drastic on December 11, 2019, 12:59:32 PM
Been sick since black Friday through last week. Dropped a few pounds over thanksgiving, which was weird. Back at it this week 5x in the gym hopefully.

Really close to where I want to be. I've come a long way.
Title: Re: Core continuing commitment to health and fitness
Post by: Rupert on December 11, 2019, 06:02:11 PM
Plan to be back in the new year.

Tennis has stopped... tennis elbow.
Swimming, as above.
Running, bad hip,

Cycling, still managing bits, but not enough.  And I keep on walking the dog.  So the Christmas break is the time I am planning to start a bit of gentle running, and go from there.

I will be back :)