GETSTRONGRRR   70,540
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GETSTRONGRRR's Recent Blog Entries

Spin Instructor.....Moi?

Tuesday, January 08, 2013

So I've been thinking lately.....should I teach a spin class?

Crazy, sure it's crazy! I have a day job that keeps me pretty damn busy, I travel about 2 weeks a month, I've got a family life that keeps me quite nicely occupied.....the last thing I need is another hobby!

Yet, I think I'd be pretty damn good at it! Sure, some will think, "what the hell is this 53 year old dude thinking" but I think I can humble them after just a few songs!

You see, it all started over Christmas.....

This year, I did almost all my XMAS shopping on Amazon (except for the bushel of oranges I sent my mom from a shop here in Florida). Somewhere in cyberspace, I racked up about 20 bucks in credits for free music.

I didn't really have any burning desire for new music per se, but then I thought, "maybe I'll just download a couple of tunes with a steady BPM to try out at the gym"

Next thing you know, I've got about 15 new tunes from the likes of "Workout Heroes", "DJ Shocker", and "LA Fitness Crew"....mostly a bunch of guys that remix various hits with a lot of bass and a steady pounding beat.

And I told myself, "Self, you ought to try these out next time you're at the gym"

So on my last 3 cardio days, I've snuck in to the spin room at the gym, plugged in my music.....and exhausted myself with some pretty intensive HIIT on the bike thanks to my newly downloaded (and did I mention FREE) workout music.

And of course, being the kind, loving, and helpful soul that I am (seriously, ask my mom.....remember, I sent her oranges in winter!) I started thinking, "Hey I can help people get in shape by getting them to rock with me to some of these tunes"

But I'm not a personal trainer.....and I'm not a certified Spin Instructor.....hell, I've never even taken a CPR class. Why the hell would I want to do this?

Because the music is pretty darn good.....and I just like the idea that a 50-something guy like me can probably crush a bunch of 20-something dudes as they walk into the class thinking it'll be a cakewalk.

But that is arrogance....which leads to hubris....and all the sorts of bad things my mom warned me about long ago.

So I'm still working on the playlist....I've got it fine tuned to where I get in an incredible workout in about 30 minutes (15 of which are at a pretty hi-intensity level) and another one that goes on for 60 minutes at about 80% that intensity.

Maybe I'll just schmooz the curvilicious instructor and see if I can't win a "Guest Instructor" slot one of these days!

Have a great night Spark friends!

  
  Member Comments About This Blog Post:

BEATLETOT 1/9/2013 2:57AM

    I think being guest instructor would be a good step...you can always move on to becoming an instructor later!

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ADVENTURESEEKER 1/9/2013 12:56AM

    I wonder if they would allow you to sub without your certification? What would it take to get your certification?

"And I told myself, "Self, "

---all great personal growth stories start with one saying to oneself ,"self"---

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FANGFACEKITTY 1/9/2013 12:54AM

    Careful...or they might start calling YOU StasiGuy! Which isn't necessarily a bad thing when you think about it. Who knows, you might find you like it so much that you quit your day job.

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LISAINMS 1/8/2013 10:13PM

    Definitely try it out as a substitute teacher. It would be fun!

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IMSMILEY88 1/8/2013 10:10PM

    That sounds like a wonderful plan! You COULD make a difference in a lot of lives! And, I've been wondering where the instructors get music like that... I'll have to check those out! Thanks!

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Confessions of a missing blogger

Monday, January 07, 2013

OK, I freely admit, I have been on a "No-blog" streak for over 2 months. Certainly, not a streak to be proud of and I have no real reason to have been on a blogging va-ca for so long. It's not like my life is any busier than usual (I'm still on the road 2+ weeks a month), nor have I had any "Spark disasters" (other than gaining about 9 lbs during the holidays, 4 of which have come back off since 1 Jan). Yeah, my last blog I highlighted the disheartening news about my cholesterol numbers being sky high, but truth be told, I look and feel healthier today than at any time in the last 20 years! Eat, drink, and be merry, for tomorrow we die!

I guess I just haven't had much to say!

Now none of my friends or family would ever say that I am a man of few words or characterize me as a "quiet man," so why I suddenly canned the blogging....what the hell, I really don't know why. However, as I approach my 3rd year on Spark (join date 9 Jan 11), I look back on the things that have helped me succeed and public blogging is right up there at the top of the list.

The good news is that I can honestly say that I am starting off 2013 feeling great. The past 2 years, but especially the last half of 2012, have given me a degree of control over my weight and health that I had previously viewed as out of my control. Especially over....FOOD!

Right before Thanksgiving, I weighed in at 177.....the lowest I have weighed in probably 20 years. Going into the holidays, I made a conscious decision (yes a conscious one) that I wasn't going to get all bent out of shape about enjoying.....carbs.

Yes carbs, that doughy, sugary, starch-laden food group that comes out in force between Thanksgiving and New Years.

I have been very disciplined since about June 2012 on keeping my carbs real low. Voila, I saw waistline shrinkage, pound droppage, and a sense of appetite control I have never felt before.

Great God in boots, why then would I ever eat carbs again?!?!

Hell, I don't know. SWMBO and I are social animals. We get lots of invitations to all sorts of events.....and I really felt like having some pecan pie....and some brownies.....and some warm, fresh out of the oven, bread.

So I did. Screw the tracker, screw the carbs, to hell with it all, let's just see what happens.

Well 9 lbs happened.....in 3 weeks! The 9 lbs that took me 7 months to drop off came back in 3 freakin' weeks.

Is there any justice in this universe?!?!? Who the hell designs a human body to have to work its ass off to drop 9 lbs in 7 months, only to have them find their way right back on in only 3 short holiday weeks. I wish my bank account worked like that.....work hard to take money out and have it all replaced in no time!

But like I said, it was a conscious decision. I wanted to run a little experiment, and, as with many things I've learned since joining Spark, I will chalk this up as a valuable experience.

Here's the cool part though.....I am not stressed about the gain.....I am confident and know just what I need to do to get back to where I want to be (like I said, 4 lbs have dropped off real quick). Two years of experience here has convinced me that logging food, logging points, working out, checking in with SP buds, welcoming newcomers, and yes, blogging, are all successful tools to get us the healthy body and lives we want.

So coming in to my 3rd year on SP, life is good; I know what works for me (and what doesn't).

I guess my only resolution for this year is to blog more often.....sure, why not!

Have a great night Spark friends!

  
  Member Comments About This Blog Post:

TRIANGLE-WOMAN 1/13/2013 8:59AM

    I've missed you!

Glad to see you are back and reconfirming what I already know!

Yes, the Universe is unfair in these food laden times, treating us like we faced the same cycle of feast and famine that the seasons used to slam us with. Spring used to be known as "the starving time" when the winter stores were low, and the summer harvests were but a dream.

No so much anymore.

DH and I have been using the "Lose It" App to track our food for the last few weeks and are loving it. When I see some real results, I will let everyone know!

Until then, I'll keep doing what you are doing... "logging food, logging points, working out, checking in with SP buds, welcoming newcomers, and yes, blogging" .....

..*) ♥.*)
(. .♥ (. .♥ (.*`* ♥☆.*`*♥☆
;.*
`*♥☆ Keep Spreading the Spark!!!


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MILLIE5522 1/8/2013 4:47PM

    I put on 5 lbs in 4 days emoticon I had even tracked my every bite and clocked up an extra 1000 calories on each of those days which should be just over a 1lb gain not 5! Not fair!! Stamp feet!!!!
But you are right. We know that being on here works and yes I have lost 2 of those pounds since the New Year. So here's to SP and all the great people like you who keep me on the straight and narrow (most of the time!) emoticon

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JTROBERTSON 1/8/2013 10:26AM

    I'm still constantly impressed by your ability to continue eating well and exercising with all that travel. Usually traveling destroys my good habits until I get home. That's something to work on, I suppose!

Glad to see you back blogging. I'm going to pretend it was my coming back and posting a blog that inspired you. emoticon

Comment edited on: 1/8/2013 10:26:46 AM

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BILL60 1/8/2013 9:34AM

    I think that most of us, in spite of trying otherwise, succumbed to the gastronomical treasures that the Holidays bring. Now it's back to the self-discipline. Let's go steady, let's go hard.

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JUST_TRI_IT 1/8/2013 8:27AM

    This just made me chuckle emoticon action research is a valuable process!! Welcome back.

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BOB240 1/8/2013 7:29AM

    No there is no justice in the universe. You and me both can not eat carbs........

It is very unfair..

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BERGBA7 1/8/2013 7:00AM

    Welcome back to blogging! emoticon
Are you still on low carb/ high fat? I thought you dropped it when your blood came back with some cholesterol issues... or are you making an "in between" thing low carb but not too much fat? Just being curious.
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It is great when, like you, one knows what works and what not!
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I will only get new workout cloths when I am able to run for 2 hours... this means summer or so!
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All the best for 2013 and stay healthy and sparking!
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FANGFACEKITTY 1/8/2013 1:11AM

    9 lbs in 3 weeks is nothing...I did 5 in one. Good to hear you're back on track with your blogging & dropping those carb-laden lbs.

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ADVENTURESEEKER 1/7/2013 11:56PM

    mmm yes, the spark experiments. I enjoy a little experiment every now and then. I too went 'WHERE THE 'H' DID THIS FREAKIN' WEIGHT COME FROM SO FAST?! Well, it was about like that, anyways. I also find myself feeling better with fewer starchy, sugary carbs. But Holy scales, batman! They (the calories which translate into weight) sure know how to find it (the scale) at Christmas time.

I have also been a little slow to blog lately as well, besides the December blogs, which were good for a while. For about as long as I was disciplined.

Back to it!

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HEALTHIERKEN 1/7/2013 11:01PM

    Good to hear from you again, GETSTRONGRRR. I hope all the newbies read your blog so that they can see a couple of things: first, even a seasoned Sparker can backtrack faster than he can count; and second, it's not the end of the world if a weight loser accidentally or carelessly 'finds' a few of his lost pounds. That's 'cause once folks become seasoned Sparkers they realize there's no need to sweat the small stuff, tomorrow's always a day for a new start, and you catch more flies with honey than with vinegar so be kind and gentle with Self when Self slips now and again.

Happy New Year, and here's to getting back to winning Spark habits for all of us Holiday Gainers : )
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CHRISKENANDKIDS 1/7/2013 10:42PM

    Good to see you again! Don't worry - I was down to 154 (my lowest) and then the holidays happened and I'm back up to 160. Here's to a great 2013!

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PAMATX 1/7/2013 10:33PM

    Great post! I feel the same about the holidays. Enjoy, and then get back to it. No problemo. And I too had a darn good time being social.

Best to you in 2013! We shall tear it up!

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IMSMILEY88 1/7/2013 10:31PM

    Yes, blogging is another key to weight loss! emoticon Welcome back to the bloggy world!

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WOUBBIE 1/7/2013 10:25PM

    Totally excellent post! I for one have missed you in the SP blogosphere!

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EPIC FAIL!!!!!

Sunday, October 28, 2012

OK, I'm pretty pissed off....at myself.....at the world in general.....at so called experts.

Here's the deal;

I had my annual physical done on Friday. Tuesday I went in and gave them a few liters of blood so they could have all the labwork done when I sat down with the doc.

Fast forward to Friday....everything is checking out just fine...hearing, eyes, weight, blood pressure. Even the doc takes a look at me as I walk in and says, "Hey you look great!"

Then we get to the labwork.

Cholestrol is 300!

3 - FRIGGIN - HUNDRED!!!!

Now for the last 25 years my cholesterol has beeped and bopped between 180-210....last year this time it was 202.

So what the hell happened?!?!

Well in my zeal to adapt to a ketogenic diet, I lowered my carbs down to below 50gms/day. Most days I am below 30 gms/day. All the reading I have done tells me I should be in ketosis, that is, switching from burning carbohydrates as a primary fuel to burning fat.

To fuel your new metabolism.....SO THE THEORY GOES....you need to increase your fat intake....of all kinds....mono to saturated fats.

And I did so. For 5 happy months I stopped eating sugars and breads, starches and rice. I watched my waistline and belly tighten & shrink. I saw my bodyfat drop 4-5 percentage points. I started having fresh eggs for breakfast, I ate steaks with the fat, I put butter on my veggies, had bacon every chance I got.

For months I had been waiting for this physical, imagining that I would be the poster boy for this year's "Patient of the Year" award.

Instead the doc had a serious talk with me about starting a regimen of statins to lower my cholesterol!

I confessed to her my recent experiment of increasing my fat intake as I limited my carbs.....she just stared at me and again asked when I wanted to start the statins.

I pleaded for another 3 weeks to readjust my diet....this had to be an anomaly....either that or they switched my blood samples in the lab.

Now I'll admit, everything else looked great.....HDL was way high.....my glucose readings were great (apparently they have the ability from one sample to know what your levels have been for the last 6 weeks....amazing!). Apparently my risk of developing Type 2 diabetes is wicked low (which was my goal).....but I set off the medical alarm bells and warning lights for a potential heart attack!

Needless to say SWMBO was pissed. She gave me the "I told you so" stare. We spent Friday night walking around the beach figuring out how to fix me.

So I've been on a massive re-evaluation these past 2 days.

I think the low carb thing works for me.....I don't think that correlates to increasing my fat intake....definitely not saturated fats.

I track every damn thing I eat, so I'm going to have to do a little chemistry mixing to re-adjust some of my nutrients.

Yeah, I'm pissed, but I've come way to far too screw around. I've been making all sorts of changes in my diet and health these last 2 years on SP and I'm not about to chuck it all out the window because of this. It just means, yet again, a massive re-direction in how I think......how hard can that be?!?!?

More to follow.....have a great night Spark friends!

  
  Member Comments About This Blog Post:

HAKAPES 12/15/2012 2:40PM

    Wow, that's a lesson. However, who never tries, never wins. Happy that you make medical checks so such things pop out in time!

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JULIAMOONCHILD 12/6/2012 1:06PM

    No need to add my two cents - right?- cuz everyone else here has given you plenty of support and good advice. Soooooo, I'll simply say, I BELIEVE IN YOU!

Oh hell ... I gotta say more than that:
Make the changes that YOU believe will make a difference. Proof will be in the pudding. Oooops, I mean, in the LEANER cut of meat.

emoticon emoticon emoticon

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ADVENTURESEEKER 11/12/2012 9:58AM

    Woah! I am a firm believer in education, reading and research. I know you'll find what works for you in your quest for health- to find a balance so you can keep up what is working, yet lower your cholesterol. That would be quite the wake-up call!


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TRIANGLE-WOMAN 11/9/2012 1:08PM

   
Well, you enjoyed the experiment while it lasted...

Maybe more protein, less fat is the answer?

Good luck!


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REBECCATKD 11/4/2012 10:59AM

    Oh, no! Pissed indeed! But take the three weeks and see what you can do.

Also, it really could be an anomaly. My cholesterol reading was the same -- give or take 2 points -- for two years and then suddenly jumped 40 points in six months. I hadn't been doing anything different. My doctor assured me that it was no big deal, but I had another test run. The result? Back to my regular number. So misreadings DO happen.

Keep us posted!

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CLAIREINPARIS 11/4/2012 4:37AM

    How discouraging after all your efforts! But I am sure you'll find what works for you and get a healthy cholesterol level again... Take care of yourself!

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PROT358 10/31/2012 8:42PM

    That would be frustrating! You might be able to reach a dietary middle ground. My parents both have high cholesterol, and they limit red meat, and maybe if you have oatmeal every day ... it seems a shame to completely abandon ship when the past few months have otherwise been going very well for you. I would ask for lifestyle changes you can tweak to make the numbers more favorable rather than pills, if you can avoid it. Good luck! I really hope you figure this out. Keep us posted!

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LOWFATFOODIE 10/29/2012 3:31PM

    You'll figure it out and adapt.

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SALONKITTY 10/29/2012 12:35PM

    Oh dear--I'm glad to hear you turned down the chance to take statins! I see that you checked out the link I posted to Chris Kessler's article. It sounds like you might want to have a closer look at the specifics of your numbers, and also consider what he said at the end of the article, about there being a possible source of inflammation and that being the cause of the high reading.

I'm sure it was a real shocker to learn those numbers after you had such great success with your weight loss and fitness. I think you'll be able to figure out what's going on and get it turned around, though it sounds like it's going to take a bit more experimentation. Hang in there, you can do it....

P.S. Attia's Eating Academy site that Egalitaire suggested is great.

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BILL60 10/29/2012 8:49AM

    Something very similar happened to me years ago while on the Atkins. While I lost a ton of weight, my cholesterol went through the roof. Hang tough!! I'm confident that you'll figure out what works for you.

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EGALITAIRE 10/29/2012 8:21AM

    I can only imagine how disheartening and disconcerting that news was, particularly with the focus on statins in the popular media and Conventional Health community.

I won't espouse my own theories, but will advocate you do some extensive research on your own. I have read a lot of information recently that seems to fly in the face of the conventional wisdom about cholesterol. I may be more of an marker for other conditions, than it is causal for heart disease.

I will have to do some research to find the article I read a number of months ago - it was on marksdailyapple, so maybe if you want to look there yourself. Anyway, the essence of the article is that cholesterol numbers and production are function of much more than diet - in fact, dietary fat accounts for less than 15% of all the cholesterol in our bodies. Further, when we reduce the amount of cholesterol we eat, the body often produces more and vice versa.

So the bottom line is that high cholesterol numbers are typically the result of something other than diet. The two main culprits are 1) inflammation in the body - cholesterol is used to repair damaged cells, so the more damage, the more cholesterol is needed to make those repairs 2) Some people's cholesterol numbers go up in the first few months of a primal style diet because as their bodies start to use fat as a primary source of energy their is more fat being transported in the blood.

Check out Petter Attia's blog as well - he has very good information on cholesterol and insulin production, low carb, etc.

Yes, people with heart disease often have higher cholesterol, that means it correlates, not that it is causative. If the cholesterol is being sent by the body to prepare damaged cells, maybe the damaged cells are the initial cause of the heart disease.

If the above is true, an analogy that seems appropriate is blaming cholesterol on heart disease is like blaming firefighters for starting fires. Every time you drive by a fire, there's a whole group of firefighters there, and you never see a whole group of firefighters congregating except when there is a fire - clearly, incontrovertible evidence - firefighters cause fires.

http://eatingacademy.
com/

Hope you are able to find out what works for you and your health

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BERGBA7 10/29/2012 6:24AM

    That is very interesting to me. Thanks for posting.
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After 2 months of low carb (around 80grams/day) my cholesterol came in at 202 in September. It had always been very low previously. So, I had similar results but they were not really alarming. A Spark friend that researches cancer and obesity told me that rats that are put on a diet with around 35% fat/day or higher develop much more often cancer.

So, I backed away a bit from the fat and low carb since then. As you know I don't eat meat, so my guess was that the fatty milk products and the eggs were the "evil guys" in my diet. The same spark friend gave me the advice to cut back on fatty milk products but told me to keep the eggs. She did not think they had a bad influence on my cholesterol. I decided to clean out things like blue cheese and am trying to stay at around 150grams of carb/day and not exceed 35% of fat intake a day. I will see in 6 months whether that has worked for me or not.

I am sure you will find how to readjust your diet in a way that is best for you. You have so much experience with it. I guess all you need to do is cut back on the "bad" fat and your cholesterol will go down again. Good luck!
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BOB240 10/29/2012 6:23AM

    well.. this is interesting...I have no idea why this happened..
I can understand the drive to use statins.. but it would be really useful to tweak your diet without... but there again.. you aren't a lab guinea pig.

Keep us posted.. I think I'd better get my level checked too...:(

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YAGERMONSTER 10/29/2012 4:21AM

    I am going to raise my cholesterol, per your previous diet, just so I can lose the kind of weight you lost. Then I'll worry about the cholesterol problem, you should have it figured out by then. :D

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FANGFACEKITTY 10/29/2012 2:16AM

    Confucius say "Better to be pissed off than pissed on!"

Surprising news about the cholesterol. I always knew bacon was evil, now I have proof to point to.

But if anyone can get the levels back down, you can. Without the drugs. Don't you just hate that a doctor's first, second and third instinct is to push pills? Instead of first seeing if there is a way to fix what is causing the problem instead of using pills to mask it.

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DOUGDC 10/29/2012 12:53AM

    I'm kind of surprised at your high cholesterol. Were the LDL's up as well?

I'm doing a carb avoidance diet. No strict limit. Simply not eating potatoes, pasta, bread and starchy vegetables as I used to. This means that fat comes in around 50% of calories.

About 15 years ago, after I had been on a reasonably low fat diet for years my doc put me on statins. Said that some folks simply cant get their cholesterol under 220 without help. I'm on them now.

But with the statins and a diet relatively low in carbs and relatively high in fat I've had a cholesterol near 100 and an LDL near 120 for two years. My doc says he's not surprised and that low carb folks sometimes come in with great lipid profiles even without statins.

You seem a conscientious sort. As you look at modifying your diet, I'm sure you'll look with care and work with your doc or a nutritionist to find out what is actually responsible for the change you saw.
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LISAINMS 10/28/2012 10:41PM

    Yikes! I'm glad you didn't just grab the Rx for statins and go. Make a course correction with less of the saturated animal fats and I bet you will be lower on a retest. The low carb is working for you so make the adustment to the fats and replace with a little more veggie carbs.

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BEATLETOT 10/28/2012 10:17PM

    Ah, man, what a bummer! A few more blogs from you regarding low-carb, and I was gonna go there myself. I hope that your cholesterol is at a good level in 3 weeks! You can do it!

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CHEEKY1000 10/28/2012 10:01PM

    Um, yowzer! 300! I can see why you'd be pissed. The beauty of SP is that it is as adaptable as we want it to be (and as adaptable as we are). You know that already (call me Captain Obvious).

Let us know what conclusions you come up with during your re-eval. I don't want to be a nay-sayer, but with so much fat intake, is the 300 really a surprise? Again, not a criticism--just wanting education. Much like me forgetting that pre-packaged foods are loaded with sodium *sigh*.

Sorry your physical didn't go as well as you'd wanted overall. FYI, I love the way your wife gave you the "I told you so" look. Such skillfull non-verbal communication skills. LOL

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CHRISKENANDKIDS 10/28/2012 9:39PM

    Oh man! That totally sucks! I'm so sorry that your results weren't what you wanted but now you have something to work on and from what I know about you on Spark - you'll do it. I have faith in you. Good luck!

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VHALKYRIE 10/28/2012 8:38PM

    Wow...I have to admit I'm surprised. I had my physical last month, and all my numbers aligned into the excellent category. I'm sorry to hear about this.

Maybe a full time ketogenic diet may not be the best for you - I know that you are very active lifting and spinning. Personally, I only dip into keto levels briefly as a reset button. If you've read my recent blogs, I mention that I've shifted into higher intensity exercise, so I've somewhat increased my carbs in response, mostly fruit and potatoes.

Have you read this article from Mark's Daily Apple?

http://www.marksdaily
apple.com/why-did-my-cholestero
l-go-up-after-going-primal/#axz
z2AdukSHQQ

I don't blame you for wanting to avoid the statins. I'm sure you'll find the right balance without them.

Comment edited on: 10/28/2012 8:57:17 PM

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WILDFLOWERMA 10/28/2012 8:08PM

    I'm so sorry to hear about the disappointing cholesterol news. Although you may have to tweak some things and balance out some of the fats, you should still proud of all the other accomplishments. After trying so many diet approaches only to eventually regain the lost weight, I truly believe it is about finding the right balance for your body. There is no one size fits all approach or miracle cure.

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NKOUAMI26 10/28/2012 7:38PM

    emoticon

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Endurance Strength Training.....the recovery spin class

Thursday, October 11, 2012

Well needless to say, after yesterday's endurance strength training session, I was a tad sore this morning. ( www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5094529
)

Don't get me wrong, it was a good sore, the kind of sore that reminds you that you have muscles in all sorts of weird parts of your body. It's the kind of sore that says, "hey dumbass, why did you decide to start using us after all these years, we've been pretty happy atrophying away down here!"

As the morning wore on, I wasn't shaking it off, so I made secret plans to duck out at lunchtime and sneak in a spin class under the guise doing some "management by walking around"

Quite possibly the smartest thing I did all day!

Now when I'm in town, it's tough to break away during the day to hit the gym. On the road at conferences and other meetings I have to attend, I've got more opportunities. But this week has been fantastic!

At last week's scheduling meeting, I told my front office staff to leave me wide open this Tuesday, Wednesday, & Thursday....miraculously, they listened and did just that! Tons of white space on the calendar....I don't think I have been so productive in months. I knocked out tons of things on my never-ending to-do list, got caught up on a bunch of professional reading I had let slack off, prepared a bunch of reports that needed some undivided attention, knocked out tons of correspondence, and basically networked like a madman.....plus I got in a lunchtime workout Tuesday & today.

I strolled in to the spin class today still feeling a little wobbly from yesterday's lower body endurance workout. As I got on the bike I seriously questioned my own sanity and wondered if I hadn't made a monumental blunder attempting a hard cardio session after a tough ST workout.

But once curvilicious instructor gal started pumping up some Black Eyed Peas ("I got a feeling") the world seemed just right and next thing you know I was revving it up past 90 RPM and steadily pushing up the resistance.

And then my legs started loosening up and it felt as if some biophysical miracle flushed out all the leftover lactic acid from yesterday. Hill climbs, sprints, intervals, you name it, I was all over it. 50 straight minutes of pretty damn hi-intensity cardio on the bike, punctuated by 30 second breaks to towel off the sweat and chug down a few gulps of water.

Yeah, so maybe there is something to this endurance strength training after all.....sheesh!

Have a great night spark friends!

  
  Member Comments About This Blog Post:

PLMITCH 10/12/2012 10:26PM

    emoticon emoticon

"endurance strength training"...sounds painful! But I'm sure it was good!

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SAFARIBABE 10/12/2012 9:23AM

    Nothing beats a good turn on the bike! Maybe you can rent one in Hawaii and go for a ride up one of those volcano things.

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BERGBA7 10/12/2012 2:45AM

    Yep, as crazy as it sounds, a workout while being sore can help recover. I do not really understand how that works, but found that it also works for me.
You seem to have found your balance - strength, cardio, food - I think just that is maintenance. Doing something you like that makes you feel good, strong, healthy, happy and balanced. One day you might just stop loosing weight and there you are on "maintenance". To plant a flag on the day you realize you want to stay just like you are is a celebration of achievement ~ don't miss that happy moment!
Enjoy your sweating and have a nice trip to Hawaii.
emoticon emoticon

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ADVENTURESEEKER 10/11/2012 11:38PM

    Gotta love a good workout!

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Endurance Strength Training....love it....hate it!

Wednesday, October 10, 2012

So I really enjoy my workout schedule. I try to get in 3 days of ST plus 3 days of cardio in any given week.

Cardio varies between riding my bike (my supercool Trek which is also my avatar), working out on the elliptical, taking a spin class, and any other activity to get my HR up to 80-90% of max

For ST it's a little more complicated.

Now I freely admit that I've been working out with a trainer for these past 3 years (I'm pretty sure he received some Sadism 101 training as an East German Stasi agent or quite possibly was a Russian Spetsnaz animal cruelty specialist). He changes up routines on me periodically and definitely pushes me past what I would normally do on my own on a regular basis.

We basically alternate doing a heavy weight/low rep workout, followed by the same routine with medium weight and higher reps.

For example on squats, I do 240 lbs for 5 reps (4 sets total) on a heavy day, then do 165 lbs for 15 reps (4 sets also) a couple days later.

You would think the heavy weights are the tough days.

Oh No! No, no, no, no, no......the tough days are the medium weight/hi rep days. "These are the days we train for endurance", says Stasi trainer guy (imagine Arnold saying this).

Today was such a day!

Now I consider myself a fairly tough-minded Mo-Fo. I can endure all sorts of privations & pains. I've run marathons, spent days in the woods eating only what I can catch, and all sorts of other weirdness.

But endurance ST is a whole other ballgame.....I don't think there's a tougher thing I do (at least I think that right now, at this moment, today)

Right as I get to 8, 9, 10 reps, I realize, "Scheisse, I still have 5 more of these to do!"

Meanwhile, my glutes, hamstrings, & back are screaming, and I am getting an incredible aerobic workout as I am huffing and puffing for all I'm worth (Stasi guy says it's technically an anaerobic workout...."Screw you Stasi guy" I mutter to myself as I focus on reps 12 & 13)

Man, oh, man what a combination though...strength training and endurance. I used to think endurance meant running (or biking) for long distances, usually measured in hours. In the ST world it's about how long can you stretch out that time where you are stressing your musculature with repetitive movements while bearing a load. Yes each set is over in under 2 minutes, but it sure feels like hours to me!

But I've come to believe that you have to do both. Doing heavy weights is good to build muscle and strength, but I know a lot of folks that do just that, and are explosively strong for a minute or 2, but ask them to do something repetitive and they're out of Schlitz pretty fast.

Lifting less heavy weights for a higher number of reps is also great for building muscle strength & tone, but also helps build mental strength where you learn to recognize the fatigue and work through it as well as building up your stamina, which may be a better measure of overall health than just the amount of weight you moved in a day.

By Jove, maybe I've got it....maybe I can fire Stasi guy, quit my day job, and become a Personal Trainer myself!

Have a great night spark friends!

  
  Member Comments About This Blog Post:

LOWFATFOODIE 10/13/2012 4:02PM

    I totally agree. my program actually does rotate weeks of heavy lifting with weeks of high reps. Right now its crazy 20-30 reps with active rest in between.
I'll take those 8 reps at high weight any day!! Something about going over 10 is a mental game... usually I have to count to 10 twice to avoid that panic of 18...19...20.

Definitely switching up routines (not just weight but different lifts too) every couple of weeks is generally a best practice.
After my 12 weeks (I'm in week 9), I'll be working up a 4 day ST routine that changes up every couple of weeks, focusing on the parts that need the most improvement...

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SAFARIBABE 10/12/2012 9:20AM

    Ach you LOVE it! You KNOW you love it! You love getting beat up by Stasi guy, and most of all you thrive on the rush of success when you finish AND can still crawl to the car! LOL

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GREENGENES 10/11/2012 7:07PM

    Great. Personal trainers sound like they can be very beneficial but not something I've ever thought about and certainly not in my budget. However, I've noticed a few students (former varsity athletes) at our fitness center working one on one with other students and I've thought about asking them if they would work with me and how much they would charge but I don't think I'm ready to go that route yet.

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LISAINMS 10/11/2012 1:46PM

    You do need both! I see so many at the gym that do either/or. They are missing the boat.

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BILL60 10/11/2012 9:50AM

    Gold stuff!! I personally dislike bike speed intervals and hill repeats. While they're made for increasing endurance and strength, I would much rather do a 50-miler than a lousy 1hr intervals/repeats workout. They truly humble you.

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CHEEKY1000 10/10/2012 10:41PM

    Okay, seriously, you said picture Arnold...but all I pictured were Hanz and Franz "Pump you up!" LOL

I did some lunges and squats on Sunday. Did a relatively easy workout since I haven't used the muscles other than running in months. Did I say easy? Today was the first day since Sunday that I could actually get onto and off ...the...uh...toilet (shhhh) without crying. Okay, maybe I didn't cry, but holy guacamole did it hurt and I was definitely grimacing if not crying. On Sunday, the workout felt fine--even considered adding weights. Sooooo glad I didn't. So, at the moment, I'm in awe of you. I'm pretty sure 5# (let alone triple digits) would break me at the moment. LOL

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ACCEPTHECHLNGE 10/10/2012 10:20PM

    Be careful, BEATLETOT and I, both, speak German. emoticon LOL.
Actually I was born and grew up there. To picture Arnold pushing you, makes me laugh.
I certainly don't work out at your level, but I have worked out with a trainer for this past year, and it definitely makes a big difference.
Keep it up!!!

Comment edited on: 10/10/2012 10:30:40 PM

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CHRISKENANDKIDS 10/10/2012 9:58PM

    Ooooh! Sounds good and awful at the same time! :)

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