Free & Practical Exercise Advice Group

by brotherchris66 on Feb 14, 2012 at 9:38 am

 Another person also sent me the same site. It is pretty comprehensive. Thanks!

by JShell1265 on Feb 14, 2012 at 7:15 am

Awww,  love you to Mark. 

by captangiepooh2 on Feb 14, 2012 at 7:39 am

SWEET Thank You, Mark. Happy Valentines Day to You !! And to All You Guys!!

by acgenther on Feb 13, 2012 at 8:29 pm

 Good job. Getting there is always the hard part.

by mmarkm63 on Feb 14, 2012 at 4:07 am

Way. To. Go. Angie!

by JShell1265 on Feb 13, 2012 at 6:10 am

Hey Everyone and Happy Monday!!
 
Had a fun weekend, but was too busy for the gym.  Sleep hasn't been going well for me because I fall right to sleep, but then wake up every 20-30 mins.  I wanted to get up early on Saturday for the gym, but couldn't sleep so I didn't get up early.  Had a group meeting and then hung out with a friend the rest of the night.  
 
Sunday,  still couldn't get up early for the gym but had plans to spend the day with my parents.  My mom made a great lunch:  Turkey, sweat poatoes, cranberry sause, and green beans all cooked healthy.  Watched a movie with my dad (The Last Waltz) before going home to do laundry.
 
Getting snow here today . . . expecting 2-4 inches in St Louis.  Hope everyone has a wonderful day / week!!

by mymandy14 on Feb 13, 2012 at 7:07 am

Had a great weekend "in!" Friday I had a girl's weekend watching Buffy the Vampire Slayer. It's the first time I watched that and we weren't terribly impressed. Very "90's" HA! So Friday was a rest day for me from the gym and I loved it!
Saturday I lifted for about 40 minutes. I had to rush because I went to my husband's basketball tournament (he coaches high school boys bball). Yesterday I did Zumba for almost 2 hours (practicing and teaching my class). We went to a murder mystery last night where my husband was a Willy Wonka-type character and I was his bitchy, rich wife! Lots of fun;) I splurged a little on eating but nothing too bad. I plan on a great week of workouts and eating!

by froggermario on Feb 13, 2012 at 8:48 am

 Did OK over the weekend - went to the rock gym but overate a bit on Sunday so hopefully it evened out.
 
This week it's my birthday, so I'm going to definitely hit the gym tonight, but probably just trying to get some running in the rest of the days this week. Not going to beat myself up for taking it a little easy this week on exercise, but I don't want to get super-lazy on my eating - I'm baking myself a very unhealthy chocolate cake for friday's b-day party :)

by brotherchris66 on Feb 13, 2012 at 10:10 am

 Does anybody know how to measure bodyfat with a tape measure? I have calipers but don't always have somebody available to help who knows what they are doing.

by captangiepooh2 on Feb 13, 2012 at 11:01 am

MIssed the Morning Roll Call but I'm here. I had some Fun Saturday. Went to the Mtns. worked loading and unloading fire wood w my cousin. It was snowing (yey) the woods were pretty. We went 4wheeling on the mtn. Went was blowing about 50mph. I had a BLAST. The food I ate was, Im sure high in calories but I'm not going to worry about it. (try not to) I need to hit the weights, still.                                                                                                        Happy Bday froggermario! Mandy,the murder mystery sounds fun.

by Carla_wgm on Feb 13, 2012 at 3:15 pm

Missed the morning call, but I'm here as well. This was a pretty low key weekend, didnt go out much but ended up cooking a lot and spending time with the family. No workouts on weekends BUT I went to an aerobics class today and then went to a weight lifting class for one more hour. Also, I measured myself and saw I lost 2 inches on my waist and more on the hips and thighs, even though the weight didn't move... Feeling like this week will be great :)

by LauraJM on Feb 10, 2012 at 8:21 am

HAPPY FRIDAY!!
 
it's been a long week.  Food was better than last but not as good as it can be. Get on it!  Workouts have been better. Monday's was rough but Tuesday and last night were great :)
 
Taking a 3 day weekend w/Monday off.
 
Hope everyone has a great weekend!

by froggermario on Feb 10, 2012 at 8:22 am

 Ate well and exercised this week. Skipped my run last night but still ate healthfully. Planning on a trip to the rock gym tomorrow :)
Day 5 of quitting smoking and focusing like a laser on health leaves me feeling very "on" this week! Wish me luck staying quit over the weekend.
Have a great weekend everyone!

by mymandy14 on Feb 10, 2012 at 8:38 am

Great job, Frogger on quiting smoking! Glad you are feeling "on!" I hope that feeling stays!
My eating has been great lately (minus Super Bowl Sunday;) and I feel so much better! Workouts have been great too! Looking forward to a weekend at home to get some things done around the house. I have a lifting day and Zumba planned for the weekend!

by tlogan2483 on Feb 10, 2012 at 8:56 am

I had a great week, not so much food or workout wise, but a nice much needed get away.  Stayed at a cabin in the mountains.  Didn't get to ski since the mountain was mostly slush, but I did over 7.5 miles of hiking one day- and mountain miles are not quite the same as flat miles!  Feeling very sore still, but it was a good time. Got back to my workouts last night, but had to take the treadmill easy because of my shins hurting so much.  Cardio today, weights tomorrow, rest on Sunday.  Saturday I'm going out to a nice restaurant to celebrate my birthday.  Other than that, not really any plans other than getting back on track!  

by JShell1265 on Feb 10, 2012 at 9:40 am

Hey all and Happy Friday!!
 
Wednesday, I made the gym for weight training.  Did some chest / arm lifting without any issues.  Thursday, went to the gym for some HIIT running cardio . . . . my legs and glutes were sore though.  This morning, my ligaments in my arms are hurting again and so is my neck.  My body just doesn't want me to exercise for some reason.  I want to get rid of this fat and fit more into my skin cause I look bad.
 
No real plans this weekend, mostly rest and get things done around the house.  Got a monthly meeting Saturday evening with my group, so that will be fun.
 
Hope everyone has a wonderful weekend!!

by danielsnowlock on Feb 9, 2012 at 3:23 pm

 That's a good month!

by mmarkm63 on Feb 9, 2012 at 9:35 pm

by LauraJM on Feb 10, 2012 at 8:22 am

WOOT!

by allie0212 on Feb 9, 2012 at 12:45 pm

I have just added a few Tabata workouts to my routine for something different and I am very happy with them.  Give it a try and see what you think!

by mmarkm63 on Feb 9, 2012 at 9:38 pm

Sorry, I don't know anything about Tabata.

by LauraJM on Feb 10, 2012 at 8:28 am

I love tabata.  Here is a link. about it.
 
I think it's a great supplement since it's basically HIIT and that's the best cardio you can do, imo.  What is the rest of your routine like? When are you adding it in?  How many times/wk?  It's really, when done correctly, extremely taxing so it's best to do it a bit less frequently than you may do other HIIT.  
 

by mymandy14 on Feb 10, 2012 at 8:40 am

I instruct a HIIT class and I use Tabata's about once a month for my class format. I love it! I agree with Laura that it is taxing and should be done maybe 1 or 2 a week on non-consecutive days. I love that it really kicks your butt in not less time so you're not at the gym for an hour. You can do a great workout in 16 minutes if you needed to!

by pbooth22 on Feb 10, 2012 at 2:27 pm

 I have done it on the elliptical. So far I have done it twice this week on days where I don't do an intense cardio session. My normal cardio consists of 20-30 minutes on the elliptical with at least 15 minutes of 20 sprints followed by 40 seconds of active rest. I was only able to get 5 sessions in of the 20-10 split, but it does everything that people say, I was gasping for air and my legs were spent. My goal is 2-3 times/week just as an extra fat burning exercise. 

by mmarkm63 on Feb 9, 2012 at 4:23 am

I think it's pretty cool!  We have an old friend/co-moderator who is really into it.
 
http://www.facebook.com/#!/BadgerCrossFit

by mymandy14 on Feb 10, 2012 at 8:47 am

I think the idea of Crossfit is cool. It's definitely a cult following that can transform your body. Watching videos like the one below is disgusting though. They seem to encourage fast and hard olympic-style weights with people that have no idea what they are doing. They show them the basics, throw on some heavy weights, and expect them to go after it. It can take a long time to master correct form with those big lifts. This video proves it. It makes my back ache just looking at this! Crossfit can be great, people just need to use their heads, which most people don't.....
http://www.acefitness.org/blog/2134/fitness-professionals-outraged-by-viral-video-from/

by danielsnowlock on Feb 8, 2012 at 3:23 pm

 Yes, the shin splints are basically your body getting used to the running. They'll fade eventually if you stick with it, but you can ice them in the meantime. Your program sounds okay, but make sure that you're listening to your body. 5 or 6 days a week is a lot of training for the same muscle groups. Don't expect to be able to push hard and come back the next day and do better. You really need rest to make improvements.
 
If you really want to get stronger and faster, I would recommend running/walking 3 days a week with at least one day of rest in between each. Do one day sprint/walk intervals (start 30 sec/2 minutes and work up to equal time sprinting and walking) for 20 to 30 minutes. The next workout day do a long, slow run at a steady pace that you can hold for LONGER than your target 5k. The third day, test yourself for time on the 5k. Try to find a pace you can hold the whole time, even if it's just a fast walk at first. 
 
If you want to workout on the off days, do strength training. Full body circuits would be good.

by mmarkm63 on Feb 9, 2012 at 4:28 am

Improved muscles through strength training = better running.  (Yes, you still have to work legs.)

by bravetraveller on Feb 9, 2012 at 4:42 am

 Thanks!  I love the tweaking to the plan, and that is definitely something I can do/find challenging.  I think for strength training I'll do squats, lunges, leg extensions, calf presses and dead lifts.  Thanks again for the responses.

by new_runner on Feb 9, 2012 at 5:45 am

 I actually disagree about the shin splints. It could just be me, but I was told to run through them and they turned into stress fractures. In general, if you feel pain beyond soreness, then you should take it a bit easier. You should also ice, stretch, and strengthen the muscles around your shins.

by Bijouxsha on Feb 9, 2012 at 6:15 am

Hey also...shin splints can also have a lot to do with your shoes. If you have a local running store where they are really knowledgable, they can help with that sort of thing. I have had some shoes that give me shin splints every time and others that are like magic!  For some people, shoes that are very hard in the forefoot can cause more shin pain. It just depends on your body type, foot stride and preference. It pays to really find shoes that work best for you. The lacing can also relieve some pain. If your toes have too much room, they tend to grip inside the shoes. That gripping action over and over causes shin pain too. (heh, I've been there!)  Strength training also helped me.

by mymandy14 on Feb 9, 2012 at 7:03 am

I did the couch to 5K program last summer to get ready for a couple races. I work out quite often and am a group fitness instructor, but HATE running! The program is slow in the beginning and I was in better shape so I started on week 4 and it was perfect. This program is starting at a point where the person is not working out at all, hence the "couch" reference! This is a proven program that has worked time and time again and it definitely worked for me! But if you run/jog/walk quite a bit already, you can probably do it on your own also. I agree with Daniel though and you need to rest. Maybe run/walk 3 days a week and strength train 2 or 3 days a week. Good luck!

by llLeoll on Feb 13, 2012 at 10:01 am

Hey Brave. Best of luck to you. And, I do have a suggestion.
Try using Kenneth Cooper's "Aerobics Program for Total Well Being". He has a simple Point System that is pretty easy to follow, and gets you in shape. And it would allow you to mix things up: Walk, run, use the elliptical, bike. And, since they all run on the same point system, you can count them all towards the same goal.
I used Cooper's system very successfully after college.
I was a high school athelete, but studied a lot in college. I still stayed active, but found myself pondering my homework with a Marlboro danging from my lips. I looked cool, no doubt. But, when I chased after a pop-up and found myself doubled over and winded, well smoking's cool factor sagged. 
So, I quit smoking. And I vowed to get back into shape. A freind who was in the medical school pointed me towards Cooper's book, so I sauntered to the university book store, and picked up a copy.
And began the climb back to health. 
I used Cooper's system to build my wind slowly. I found that the points gave me a rational measuring stick.  I was able to advance at my own rate, which turned out to be considerably faster than his programs, by keeping my weekly Points goal constant. I added or subtracting from that goal as life warranted. 
Hope this helps,
Leo

by acgenther on Feb 8, 2012 at 1:28 pm

 If you don't feel your muscles the next day then you should increase the intensity of your workout. That way you are building the muscle that you keep looking for.  Weight training should be challenging for you to get the best results, don't hurt yourself just challenge your body. 

by danielsnowlock on Feb 8, 2012 at 3:29 pm

 You will likely need much heavier than 10 or 12 lb weights. Push-ups are great, as are bar dips, bench dips, pull-ups and any other body-weight exercise. When doing weights, do big, compound movements that use multiple muscle groups--think bench press and squats. As a starting point try to find a weight that you can lift 10 times, but not 12, and do 2 or 3 sets of 10 for each exercise. There's tons of programs out there, but that should get you started. 

by mmarkm63 on Feb 9, 2012 at 4:34 am

Soreness is NOT an indication as to the effectiveness of your workout.  There is no direct correlation between a hard workout and DOMS (Delayed Onset Muscle Soreness).  It is typical, however, that when you begin a restistance routine, you will most likely feel some soreness.  Please do not confuse this soreness with that old saying "No Pain, No Gain".  That refers to the fatigue experienced DURING your workout.

by JShell1265 on Feb 8, 2012 at 5:20 am

Happy Hump day Everyone!!
 
Big Shock!!  Missed the gym last night due to work.  Didn't get out until very late, so I'll try again tonight.  Guess I'm taking another short break resting my body.  I finally had a good night sleep last night too, it's been about a week of sleeping 20-40 min shifts throughout the night. 
 
I've decided to try the Yoga class first to help with relaxation and stretching.  Once my ligament problem is resolved, I'll move to a Karate style class.  I don't want to be doing Karate and have someone else doing something to me that hurts a ligament (i.e.  blocking a kick or being thrown).  With the Yoga, I'll be able to listen to my body more.  I'm doing alot of weight training and cardio, now for something to help with healing and relaxing.
 
Hope everyone has a great day / week!!

by mymandy14 on Feb 8, 2012 at 6:32 am

I've been so tired this week-ugh! I watched the "The River" last night and had nightmares throughout the night! Good show but maybe they shouldn't put it on right before bed:)!!!
I had a good lifting workout last night. Plan on tabata intervals and abs tonight and Zumba Thursday night.

by froggermario on Feb 8, 2012 at 10:01 am

 Day three of quitting smoking and I'm feeling way less wacky than days one and two - woot!
Lifting felt great Monday and last night I swapped out my run for a nice bike ride - I love winter weather in AZ :)
Hope everyone's week is going well and looking forward to the rest of the week and weekend!

by bravetraveller on Feb 8, 2012 at 10:57 am

Aack!  It's been a stressful week; I'm worried about this client or that one and have paperwork out of my ears.  But!  I finally made it to the gym on Humpday on my lunch and had a GREAT workout!  Short, but intense, and I feel recharged.  Looking forward to finishing out my week strong with more intense workouts inbetween work stuff...
And REALLy looking forward to a fun, activity filled weekend!  One way or the other, it will happen!

by diddie215 on Feb 8, 2012 at 8:48 pm

 Hello .. How is everyone doing?    I myself have a bad soar throat and feverish ..Could not go to the gym today i am hoping i feel well enough to go on friday.
WTG...Froggermario..its  going on 14 months for me .Take i one minute at a time ..It is tough at first but it really does get easier...Just remember its all in the mind..Just Believe you will do it and you will. Good Luck!!
Good Night 

by captangiepooh2 on Feb 7, 2012 at 3:29 pm

t

by mmarkm63 on Feb 8, 2012 at 4:15 am

Better late than never...  hang in there, Angie!

by acgenther on Feb 6, 2012 at 10:30 pm

 Yoga is great for streaching and isometric muscle toning.  Taekwando has punching and kicking.  I'm told by the taekwando instrucors that karate has less kicking all thou I have not tried it.     Yoga is wonderful to help focus and relax.  Maybe try a class or two of each and see wich you prefer.  Have fun.

by mmarkm63 on Feb 7, 2012 at 4:24 am

People swear by yoga.  I swear by martial arts.  While I don't love Tae Kwon Do, I DO like all the things that martial arts offer.
 
I agree with acgenther, all the dreaded "T" word was used... try them both and see what you think!

by Bijouxsha on Feb 7, 2012 at 6:25 am

I would TRY it all, if you can. Life's short, maybe you'll find something you really love and are super passionate about! I used to do yoga and really enjoyed it. I switched to Pilates and have been doing it for years. You'll never know until you try.
 

by allie0212 on Feb 7, 2012 at 11:55 am

I agree--try each class and see which of the classes fits your needs/wants best. 

by JShell1265 on Feb 6, 2012 at 5:19 am

Hey all and Happy Monday!!
 
Had a fun weekend which was really needed.  Saturday I went to a Pot Luck and had fun making new friends and seeing old ones.  This is a new group that I joined a few months ago and will be doing more with.  Sunday was the Super Bowl / Birthday party with more friends and was a blast. 
 
I skipped the gym all weekend and don't feel bad about it.  I wanted to just have fun (not that I don't have fun at the gym though).  Starting today, I'm back to being strict with eating and working out.   Got lots of new things I would like to start doing.
 
Hope everyone has a wonderful day / week!!

by mymandy14 on Feb 6, 2012 at 6:54 am

I had a great weekend! Band Friday and Saturday nights and Super Bowl party Sunday! Although I ate well Friday and Saturday, I probably drank too much and Sunday evening was pretty much a wash! I did get an hour a half lifting sess in on Saturday and the same time on Zumba yesterday. Sometimes you just have busy, crazy weekends like that though! Back to eating good (and NO drinking!) and working out hard this week!!

by diddie215 on Feb 6, 2012 at 6:59 am

 What a great Monday!!   Thankful to be alive just take time to breathe ..smile and give a hug..                                    Congrats to the GIANTS for winning the Superbowl..Great game...                                                                                   I hope everyone had a fabulous weekend. I have a few errands today then off to the gym..
Have a great week !! 

by LauraJM on Feb 6, 2012 at 7:49 am

Good morning!
 
Ate very poorly this weekend.  Let my womanness take over. Oops.  Got in a great workout on Saturday.  Can't wait to get another awesome workout in tonight.
 

by froggermario on Feb 6, 2012 at 9:37 am

Checking in on day one of my "purfication week" (no soda/artifical sweeteners, no alcohol, and day one of no smoking!). Saturday the husband and I went on an awesome 30-mile bike ride and we were exhausted by Saturday night, but in a good way! Sunday I definitely overate and drank too much, but I made my own food to overeat so at least I know what was in it. Definitely going to be a tough and rewarding week. Excited to hit the gym for weight training tonight!
Hope everyone is looking forward to the week :)

by HealthyMarlena on Feb 6, 2012 at 11:12 am

Had a great workout Saturday & Sunday - ate poroly yesterday for Superbowl - kinda regretting it but Im back on track today!

by AngelMeag on Feb 6, 2012 at 11:42 am

I was sick all weekend, curled up on the couch with a box of tissues. Getting back out there today and going for a run. 145 days left until I need to fit into the size 10 I'm wearing to my grandparents anniversary party.

by Carla_wgm on Feb 6, 2012 at 4:04 pm

Hey, I am new to the group and fairly new to exercise as well. Thought this might be a good group to join as I am learning more about treating my body better. I have already lost about 11 pounds in the last month or so and would like to lose more in a healthy way.
Since I don't work out during the weekends, I decided to work out hard on Friday and went both to a step class and a circuit training one after that. I overindulged in alcohol on Friday (going only slightly over my calorie goal thankfully) and then kept to my goal for the rest of the weekend.  Today, my scale rewarded me with a 1.5 pound loss so that got me pumped and I went to an aerobics class and then I lifted some really light weights for an hour.  Excited for the new week :)