Went for a 13.78 mile road ride today. Used the Gymboss timer and did one minute intervals of up of 85% of max HR then one minute rest. Feel good. Foot is fine.
Tuesday, August 16, 2011
Monday, August 15, 2011
Another Day
Well now, my bursitis is still there in the elbow, but the inflammation is gone. On Friday I see the foot doctor again - and hopefully - I'll be given the all clear to get rid of this boot. What a lame summer. I has such great hopes to get in shape. And I feel that I have not done as I should. Hmm
About to start up for the year now. Time for some work.
Later,
About to start up for the year now. Time for some work.
Later,
Tuesday, August 9, 2011
Can I Get a Break?
Well, now I have Olecrenon Bursitis. Inflamed bursa of the elbow. Gah. As it turns out, last Wednesday Mrs. Ntckfit noticed my elbow was red and warm. By the next day, it was hot and a lot warmer. By the time my mom in law came by, it was red in a larger area. I went to the ER and sure enough, just as my mom in law said (she was a Dr. for 40 years), Bursitis.
So now its wait again.
Grr.
So now its wait again.
Grr.
Wednesday, August 3, 2011
August 3, 2011 Road Ride to the BIke Shop
Well, the ride went well. I had to go pick up some CO2 cartridges for the ole tubes. The total time was 54 minutes which includes my stretching bit. Next time, Ill keep it to the ride only.
Ride: 10.69 Miles
Calories Burned: 641
Cals. of Fat Burned: 13% or 83.33
Time to eat and drink a recovery drink too. Good Times!
Ride: 10.69 Miles
Calories Burned: 641
Cals. of Fat Burned: 13% or 83.33
Time to eat and drink a recovery drink too. Good Times!
Getting older and working out
OK, in nine days Ill be 49 years old. Holy crap. I met up with an old friend from back in NYC when were in our late twenties - she too felt like we haven't aged yet - It's weired that way. Now, when you look at how the body reacts to working out, I am not in my twenties anymore, clearly.
One of the things that I have to continue to do is stretch. And stretch. The muscles as one ages tend to loose elasticity. So, to mitigate that, a routine of stretching and yoga works. Truth be told is that yoga is not my favorite. Nonetheless ......
That makes me think that I have to call my physical therapy office. Later,
One of the things that I have to continue to do is stretch. And stretch. The muscles as one ages tend to loose elasticity. So, to mitigate that, a routine of stretching and yoga works. Truth be told is that yoga is not my favorite. Nonetheless ......
That makes me think that I have to call my physical therapy office. Later,
Tuesday, August 2, 2011
August 1st Hmmm
It 's interesting to me that I started this summer with high hopes of getting back in shape. Then the frickin foot came into play. The thing that is true is that I used the foot as a way not to work out - in part because I wanted to stay off it - in another because I should have stayed off it. Now, the lack of workouts are a matter of course - in that I have fallen into a rut on the side of the path towards being fit once more.
That being said, I'm going to work out.
Later,
OK. Brokeout the TRX and the 15 and 30# kettlebells. Here's the circuit:
TRX Deltoid pulls
TRX Push ups
TRX One arm rows
TRX Roll outs (core)
30# Kettlebell swing
15# Kettlebell Turkish Get Ups
Four rounds of the circuit. 15 Reps TRX and 10 Reps for Kettlebells
Total Time 32 mins
Cals out: 440 approx.
Need more water and recovery drink. The temperature outside is hovering in the mid 80s or so. I can tell for sure that my "wind" is not at all what it used to be. The foot dr gave me the ok road bike - tomorrow in the am before the heat.
Truth is is that I like the feeling right now after a good workout. It's weird in a way that your mind (mine at least) plays with you, you know? You know what you should do, but for whatever rationalization you come up with, you decide not to. And there it is. Fitness, diet, and general health comes down, in some ways not all, to decisions we make - our choices. Do munch down on the bacon because bacon is good, or do I try out turkey bacon? Do I eat 4 slices of pizza, or do I have one. What about that soda? How about a some water instead.
Have to say, that the Paleo diet idea came and went. I have to get more sustainable meals to buy in whole heartedly.
Later,
That being said, I'm going to work out.
Later,
OK. Brokeout the TRX and the 15 and 30# kettlebells. Here's the circuit:
TRX Deltoid pulls
TRX Push ups
TRX One arm rows
TRX Roll outs (core)
30# Kettlebell swing
15# Kettlebell Turkish Get Ups
Four rounds of the circuit. 15 Reps TRX and 10 Reps for Kettlebells
Total Time 32 mins
Cals out: 440 approx.
Need more water and recovery drink. The temperature outside is hovering in the mid 80s or so. I can tell for sure that my "wind" is not at all what it used to be. The foot dr gave me the ok road bike - tomorrow in the am before the heat.
Truth is is that I like the feeling right now after a good workout. It's weird in a way that your mind (mine at least) plays with you, you know? You know what you should do, but for whatever rationalization you come up with, you decide not to. And there it is. Fitness, diet, and general health comes down, in some ways not all, to decisions we make - our choices. Do munch down on the bacon because bacon is good, or do I try out turkey bacon? Do I eat 4 slices of pizza, or do I have one. What about that soda? How about a some water instead.
Have to say, that the Paleo diet idea came and went. I have to get more sustainable meals to buy in whole heartedly.
Later,
Monday, July 25, 2011
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.
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.
Friday, July 22, 2011
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.
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.
Wednesday, July 20, 2011
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.
Good times!!
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:
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:
Monday, July 18, 2011
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.
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
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
Wednesday, July 6, 2011
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.
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