Dr. Visit for the foot

So, I went to the podiatrist about the foot.  As expected in a way.  It definitely is a stress fracture to the metatarsal bone on my right foot.  The fact the Dr could put a good amount of stress on it in different plains with no pain was good.  There's a calcium bump on the bone, which means that it is healing.

I'll be looking at my diet and increasing my vitamin D and calcium intake.  Also, the Dr told me that he has a protocol for coming back from this injury.  More walking and then slowly but surely starting to run again.  The 10% rule for working out is key - ie no more than 10% more when you distance day to day.

So, I got the OK to ride my road bike, which is sweet.  I'll start riding in the next couple of days.

So, more time in the boot and I head back in three weeks.

TRX Circuit - Backyard Hot outside

I ended up looking at the TRX basic training guide and completed the circuit for a half hour workout.  Granted, it was short but very good.  The temperature outside - easily 85 and major league humidity - didnt add to the workout.


I like the TRX system.  It is definitely not like using barbells, obviously, but the intensity is there - and by doing the sets in a specific time frame - 30 secs workout, 10 secs rest - over and over, it gets the HR up.  The circuit is the entire body and abs/core.  So, in a half hour you hitting your entire body.  Which is good, but I wonder if the intensity of the workouts, right now, are enough to really tax my muscles enough - food for thought.

On another note, I got my FT80 Polar Heart Rate monitor back a few weeks ago. Its up and running and I just update the software so I can download all my data to the Polar web site.  The HR monitor is great when I'm pushing myself hard.  I'm above middle age - read just shy of 49 - and the heart needs kid gloves - not that my heart is not doing well - I don't want to implode HR-wise.  Rest is good.

Ab/Core Workout 2nd of the day

Ok.  Went outside with the TRX and put together a core work out with a bunch of exercises from Ab Ripper X.  Used the tabata timer and set the timer for 20 secs on 20 secs off.  Ten rounds per cycle.  Four cylcles. 

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It was a short workout but intense.  I have to look at the length and incorporating more TRX moves.

Good times!!

Day 1 Again

I'm starting the 90 days of P90X over again - the foot issue was my rationalization for not working out.  Which, is partially lame and partially not.

I happened to get out of bed at 630 when Mrs. Ntckfit's alarm went off.  I got up, strapped on the boot, weighed myself, and got my workout stuff on.  I made some coffee for Mrs. Ntckfit when she would be up, put the huge ass protective dog collar on the dog, then head up to the family room.

I decided to start on day 3 of the program, as I'd worked out my chest two days prior using TRX.   The interesting thing about the X is that I know the excersises well - and moved through them with ease.  What's interesting, in a way, is the degree of strength that I've lost.  Makes sense. 

Yesterday I went to the grocery store and picked up all paleo foods.  Very cool. And I had an almost Paleo diet day - minus the empty carbs bagel in the morning.  It was good!

The meal plan for the day:

Meal 1-  Egg whites, green onions, feta cheese, cantaloupe   & P90X Recovery Shake
Meal 2 - Shakeology  
Meal 3 - Turkey and ?
Meal 4 - Almonds, apple, peanut butter
Meal 5 - Steak tips and brocolli

Water intake:

Mulitvitamin:

Other:

Mountain Bike Ready to Roll

I dropped off my bike before I went on vacation two weeks ago - and just picked it up.  Not going to ride it 'cause of the foot - though - truth be told - I feel that I could get away with it .... then there's the "what it the bone's not healed" thing.  Makes me think that I will just wait till I get the ok from the foot doc.

TRX Tabata Interval Training

First workout in a walking boot.  Went well.


The workout:

TRX Chest Press - 4 rounds 2 mins.
TRX Deltoid Press - 4 Rounds 2 mins.
TRX Standing Roll outs - 4 Rounds 2 mins.
Kettlebell Swings - 4 Rounds 2 mins. 

I think the fact that I have pretty much fallen out of shape is a key factor to this workout.  I remember burning up to 1000 cals a workout.  Can not get there overnight.  I have my polar heart rate monitor back and will begin to use it again.  It felt great working out outside using the TRX system.  I had my iphone and listened to tunes.

The GymBoss interval timer I picked up works well.  I set it for 2 mins. for each interval and 1 min. rest. 

The diet and water intake are next on the agenda.   It seems that I happen to be a tad lazy.  There it is and that is a decision that I made.  Sucks.  SO, screw that and the rationalizations - the deal is that in order to get fit, you have to be consistent and make a commitment.  I was unable to do so for a long time.  Read into that that my head was just not there - and that is something that is so easy to write - and to know so well - but there it is.  I didn't want it.  Why now?  Why do I feel that my health should take precedence over everything?  Well, it has to do in part that our health - Mrs. Ntckfit and I - is essential to our lives.  It affects so much of what we can do now and will do as we get along in years.  

Week 6.5 in the Walking Boot

Right.  Man, this boot really sucks.   Not the boot, but the wearing of it.  I have an apt next week with a podiatrist.

So, a Crossfit gym opened literally 5 minutes from my house.  I dropped by and talked to one of the owners.  I have to take a foundations course so that they can assess how fit I am.  I can tell you that Im pretty much starting over fitness wise.

What's interesting to me is that Mrs. Ntckfit has decided to get back at it herself - so were in this together.  She'll continue to do her Jazzerise thing, weightwatchers, smoothies, and less intake overall. 

The TRX suspension system arrived over the break - I pulled it out and read over the programs and the directions for setting it up. 

More later

Week Five walking boot

I went to the doctor for a cold thing and ended up talking about my foot. She set me up with an air cast walking boot. I meet w a podiatrist in two weeks.