Fitness blah-g

[threadwalker]

Fitness Change
whew! I still hurt from Monday. Everything between knees and ribs is sore, including booty, quads, hamstrings, abs, back... Actually, I think the obliques are okay.. let me flex and check.. Nope, they hurt too, it's just that I don't use them to sit down or stand up or laugh. It's Wednesday and this is all from Monday's work out. I rested yesterday, which was part of my "plan". I think the change out in fitness routine is going to be paying off. I'm so excited to be feeling the changes.

My big fear was the treadmill: last time I used the treadmill I developed bone spurs in my heals and limped for a year. It alternated from excruciating pain to dull throb during that time. Since it's gone, I definitely do not want to retrigger a flare up. So far, so good.

Monday Workout:
Cardio:
treadmill, 10 min (125 cal)
elliptical stair, 22 min (260 cal)

Abs:
decline leg lifts (3 sets of 10)
decline crunches (3 sets of 10)
obliques (3 sets of 10)

Back:
Lat pull down (70#, 3x10)
traps, (?#, 3x10)

Chest:
bench
bench incline

Glutes:
Walking lunges, 8# dumbells, 30 steps (15/ side)
deadlift, 25# bar (guess on wt - didn't ask), 3X11
squat (machine), 75#, 3X10
Hip thrust, 20# plate on tummy, 3X10

I was going to do kick-back w/ cable/anklet, but they didn't have the ankle attachment. I bought my own yesterday so I'll be ready next time. (ahh... gosh.. I'm buying my own weight lifting equipment now... how cute!)

Nutrition:
I think changing my WW pts from 22 to 20 might be a bigger change than I initially thought. Just an early twinge. It's forcing me to be more aware of snacking on things like low-cal crackers and low cal carby things. I'm also becoming more enthusiastically healthful in my eating. Without internal goading or guilting I actually ordered an omlet of egg-whites, spinach, mushrooms and peppers today AND I was excited about it. If you'd told me last fall that I'd eventually order such an item and that I'd do it without being forced to do it and that I'd enjoy it so much that I'd plan to do it again, I'd have laughed my socks off at you. And yet, it happened. It will even happen again.

Life is strange.

Comments

[beanolc.livejournal.com]

20 points? Really? That seems really low. What's the range?

Points Math

[thread-walker.livejournal.com]

The new literature came out in January and this is how the points are calculated new. Add points from each numbered item:

1.
Female: 2 pts
male: 8 pts

2. age (snipped):
27-37: 3 pts
38-47: 2 pts

3. what do you weigh? take the first 2 digits.

Me: between 150 and 159 = 15 pts

4. How tall are you (snipped):
5'1" to 5'10": 1 pt

5. Do you spend most of your day:
sitting down (desk job, driver): 0 pts
occasionally sitting, but mainly standing (housewife, cook, teacher): 2 pts
walking most of the time (i.e. mail carrier): 4 pts
physically hard work (manual labor): 6 pts

My math:
2 + 2 + 15 + 1 + 0 = 20 pts

I had the "old" system in my head and forgot to recalculate as I lost weight and then (gasp) I had a birthday that pushed me into the next range. Anyway, this is the "new" math (lol... that seems funny to me) which takes into account age, activity, etc. A bunch of people in my group found their allowance of points drop when they recalculated it in January; they were very cranky. I, however, am not cranky at losing 2 pts. Oddly, it actually feels right. I think I was eating too many unhealthy choices because I knew I had the points to blow. I have to be more conscientious all day long now, so I feel more "proactive" about it.

Re: Points Math

[beanolc.livejournal.com]

I didn't realize that you got fewer points with age. Interesting.

[tusya1300.livejournal.com]

Hee... Ahhhh, memory lane. You so remind me of my body building competition days... and thank you for posting... It is helping me become enthusiastic to get back into my boxing/workout routine myself.

I used to do those hip thrusts too!....3x50 with a 3/50#plates got to be a bit ridiculous.