slave2beingFit’s BodyBlog

Good Morning!

Wow,  this St Louis weather continues to be unusually cool and pleasant.  It has been great.  We are getting the gift of yet another blue sky and sunshine weekend with temps only expected to reach the 80’s today.  Uncanny for St Louis!  We have been blessed with a very mild summer.

Call me a glutton for punishment, but I have tried it again.  Last Saturday I ran bleacher steps for the first time ever in my life and it took me out for most of the week.  My left calf muscle was so tied up in a knot, it was a perpetual cramp until Wed or Thursday.  I barely got any work outs in this week.  I think I know what caused it, favoring the same leg on every descent.  

The bleachers will no longer be as accessible now that school has started.  I did not want to miss an opportunity, especially with this glorious weather so I went out and did it again this morning at 6:30 am.   I had the entire field to myself,  not a single other soul until I was departing, a few runners showed up.  I ran the steps 20 times again, breaking it down into 4 sets of 5 ascents.  I seemed to sweat more this week in spite of the early hour and cool temps.  Maybe the humidty was up.  Or maybe I had to work harder since missing so many workouts this week?     After the steps I walked 1 lap on the track, the first quarter I walked backwards.  I was hoping to stretch out those calves to not have a repeat of last week’s problem.   It has been 1 1/2 hours since I finished, and I feel better than I recall feeling last week after the bleachers. 

Wish me luck, I am leaving at noon for a roadtrip to Chicago for dinner and to see a bike race.  I do not need to be distracted with leg issues.   I will be challenged to find ways to  eat clean and eat often.  I will be packing protein/carb snacks.   I will also be challenged to find a way to at least get a cardio workout in tomorrow.  I am packing gym clothes and shoes, maybe I will get lucky at the hotel, or be able to sprint the road while waiting for cyclists.

6:26 Am    Duration:  57 minutes    Calories burned:  885,  25% fat

Max HR  180,  106%,    Avg  HR  143,  84%

In the Zone:  

Hard:   22 minutes     Moderate:  24 minutes    Light:  11 minutes

I am striving for a perfect week my 3rd week of the Body for Life !                  Â
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Happy Sunday Morning!

In my case a mix of emotions this am.  It is a glorious day, sunshine and still unusually cool temps for August.  I am feeling better than expected after yesterday’s bleacher runs.  I can actually walk- well, more or less.  Last night I thought my right ham and butt were going to be cramping but all is fine there today.  I slept like a baby last night.  My left calf is extremely tight, makes walking difficult.   Earlier today, I planned on taking a 2 plus mile walk this afternoon to loosen it up.  I could never get the leg to loosen up.  Today did indeed turn into a rest day.  

Tomorrow is lower body lifting, I will attempt a cardio walk first thing in the morning too.   I will be back  on those bleachers this coming week.  

The bad news - my weight is up yet again.   WTH ?  I am up 3 lbs, should be down 2lbs.

I have almost survived a week, it was a pretty good week though I am still short 1 cardio and one upper body lifting session.   My right hand still not gripping well,  I am hoping by Wednesday, it will be ready to go and I will be able to lift near normal.

I need to push hard next week.  I need to reverse this weight gain issue.  I have been eating according to the BFL plan but something is still not right.  It could be my body is just adjusting.   I will be even more careful this week and I will up the water intake.   I had

Wish me well -  and keep tabs on me - I need your help to stay on track.  Thanks,

slave

 

 

Okay, I got up this morning and had my usual first 5 minutes of the day routine.  Pee, brush my teeth and jump on the scale.  I almost cried!  My weight jumped up.  I needed to lose 2 lbs this week, instead,  I am up 2 lbs as of this morning.  I was feeling defeated.  

I forced my self to put the gym clothes on anyway.  I had promised my on-line coach and myself, that I was going to have a good clean weekend.  AND that I was going to run the bleacher steps at the local high school.  It took me about an hour to get the courage to get myself out the front door and head over to the school.  A lot of arguing with myself, thank goodness we had the unusually cool temps for August - that won the battle and got me out the door.  Off to school it was; on foot. 

At first, taking the long way around the edge of the parking lot it appeared the field was all locked up.  I continued along the fence line and found the main entrance unlocked. Maintenance man was cutting grass.  I amused myself for a moment wondering how I would get out if he left and locked up with me inside.  I brought no cell phone with me.  I laughed and figured I would deserve it given the weight gain.  Standing at the bottom of those bleacher steps I sized things up, and cursed my on-line coach/ friend then cursed myself.   One last drink of water, set the water and towel down.  Off and running I am for the first ascent.   Huh,  I think as I arrive at the top -  that wasn’t as bad as I expected. Quickly reminding myself 1 down,  19 more to go - to please the on-line coach.  So, as is customary for me, I break it down into smaller pieces.  4 sets of 5 reps I tell myself.  Short break in between each set if needed. I am now telling myself I am going to do these,  and all twenty ascents, no matter how long it takes me.  

Yep, 5 were done,  a quick stroll down the length of one bleacher stand,  a few hits off the water bottle,  a look up at the bleacher stand -  and another 5!    Okay, half way there!  During this short break, same walk, same few gulps of water, I notice I have company.  There is a father, in his late 30’s or early 40’s with 3 boys stretching on the track.  I shrug, no big deal,  I can take an audience.  Up for the next 5 I go.  I watch them on the way down, keeps my mind off what I am doing.  Now,  15 down, I KNOW I will finish, maybe I will even consider an extra few since I am so pissed at myself about weight gain.  Up I go again,  this 5 a little harder,  getting warmer,  burning calories, heart rate up.  I finish, and I finish STRONG!.  If feels good.  I walk it off the length of the bleachers with my water bottle.  Pick up my towel and walk off the bleachers, THAT FELT GOOD!  I am glad I came,  I am thankful to God for the cool unseasonal temperatures,  and I am thankful for my pushy on-line coach. I am thankful for the strength that got me here today.

As I pass the father in his 30’s, maybe early 40’s, with his 3 boys;

 I tell them,  "They’re all yours".  

 Father replies,  "No thanks, we are not up for that".   

 I keep walking but add, " Hey,  if I can do it,  you guys do it".  

 Father comes back at me with, "You did good!,  We are not up for that"

I cannot resist, I turn one more time and add:  " I have a lot of years on all of you,  If I can do it,  you can surely do it!"

Father laughs and shakes his head.

 I continue on my walk towards home.  Gulping my water, breathing hard, and GRINNING FROM EAR TO EAR.  This fat, truth be told, obese, 50 year old woman,  came and did more than she thought she could today.  It is a good day.  I will be back another day.

Now if I could just get up the steps and into the shower at home……  omg,  this is gonna hurt tomorrow.

THANK YOU TO MY ON-LINE COACH, MOTIVATOR!  YOU KNOW WHO YOU ARE, AND TODAY I WAS VERY GRATEFUL FOR YOU.  Tomorrow morning or later tonight, I will go back to cursing you when my hams and butt are screaming at me.

Total Duration:  47 minutes     844 Calories Burned,   20% Fat

Max HR  189,  111%,    Avg HR  159,  94%

32 minutes in HARD range, 9 minutes MEDIUM,  4 minutes LIGHT

 

 

 

Started the day with AM Cardio before breakfast.  I walked the subdivision  - about 2 miles of hills including the lower trail.   8:27 am,  Duration: 45 minutes,  Calories: 745, 25% Fat,   Max HR 174, 104%,   AVG HR  148, 87%.    A sweaty one, it will be 100 here today,  with heat index over 105  whew! 

Upper Body, 7:30 pm   Total  57 minutes  696 Calories, 40% Fat, Max HR 162, 95%,  Avg HR 126, 74%.  In Zone   126 - 142  23 minutes.   I am still battling the hand injury, gripping a weight, or even a machine handle is difficult and painful.  I managed to do okay using mostly machines.  I know that I can lift heavier weights than I lifted today if it were not for the limitations of my right hand.   I could not find a suitable choice for shouulders today because of the hand, that is the only muscle group I missed.  I am sure it will be better next time.   Tris were easiest on the hand,  and I KNOW I will really be feeling thoughs tomorrow. 

I am pleased I got in both a good cardio am workout and a lifting workout in one day.  My eating was good today too,  though I missed the afternoon and evening snack.

Good Morning!   I started my day at the gym before breakfast.   Just me and the  demanding Stairmaster.  I did 5 min warm up, 10 minutes of intervals level 3 & 4 with a 5 minute cool down.  I fatigued earlier than usual, I have been doing 15 minutes of intervals with 5 min of that at levels 4 & 5.  ????  Today, my legs were shaking and getting through the 10 minutes was tough.  Still feeling the effects from Friday nights lower body work out.  Total 21 minutes, 393 calories, 20% fat burn,  Max HR 187  110%,   AVG HR  164 96%.  All is good,  I am happy. 

Well,  I sure can feel yesterday’s lower body workout.   It feels great!   I worked hard enough to know it today,  but not so hard that I don’t want to go back for more.   Today was a cardio day.  First thing this morning, I walked the subdivision, about 2 miles of hills, and I do mean hills.    This is the beginning.

Today was a good day.  I ate clean with no cheating.    I worked out this evening, Friday night at the gym is my favorite time.  Nobody is there,  only a few souls who either do not have lives,  or they are serious.   A handful of guys lifting tonight was all.   I did a good lower body workout,  following the BFL workout plan.  Friday night as the gym is the BEST way to kickstart a weekend.