HOUNDLOVER1   17,332
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Easy workout on the treadmill

Monday, December 10, 2012

My weight was up a little again, 132.4 lbs. I ate on plan so no regrets.
I worked out for about an hour in the gym because the roads were still too icy to run outside. Most of it was running and walking uphill on the treadmill, also a few ab exercises.
Tomorrow I'm planning on some elliptical and some strength training. I've started some Egoscue exercises for my sore shoulder and that took the discomfort, which was slight anyway, away completely.
I think tomorrow I may be ready for some gentle strengthening exercises with resistance bands.

  
  Member Comments About This Blog Post:

JSTETSER 12/10/2012 6:11AM

    Good plan!

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KELTIC-CARA 12/10/2012 3:04AM

    It great you have variety in your exercises especially when it is cold outside.

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DJ4HEALTH 12/10/2012 12:33AM

    emoticon emoticon

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CAROL6X 12/10/2012 12:23AM

    Great!! We have an indoor exercycle and our Treadmill is our buildings fitness center's treadmill plus we have Kettlebells, the Chair gym is coming (something new to try), and I have that DVD-Chair boxing which gives a good workout there as well. emoticon emoticon

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MR.NET1 12/10/2012 12:19AM

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Rest Day - Half marathon planned

Sunday, December 09, 2012

My weight was back to 131.8 this morning.
The workout yesterday did its job. I'm not really sore today, maybe just slightly stiff. I think I'll be ready for my next run and strength training tomorrow, this time at home because the cheapskate gym I go to is closed most of Sunday. So it will be outdoor running and free-weights, weight bench and ball, which is largely what I use at the gym anyhow.
I had fun watching a boy's highschool swim meet today. Watching it made me remember how helpful upper body strength would be for swimming (not to mention moving 70 lbs hay bales and swinging my 40 lb Western saddle onto my horse effortlessly). I just have to learn to be more patient about increasing my weights.
Against my original plans I decided to sign up for the same half-marathon road race in March that I have now done 2 years in a row. This March my time was very slow because I was just in the process of switching over to low-carb and had not gotten my body used to burning fat yet. Now I have transitioned fully and have lost over 10 lbs, both of which should allow me to run much better than the previous two years. The race is just at the beginning of spring which is a good reason to continue at least some running through the winter.

  
  Member Comments About This Blog Post:

GOPINTOS 12/13/2012 5:46PM

    emoticon

Thanks for sharing!

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Smile and Enjoy the Rest of Your Day!
Melinda (gopintos)
Perfect Health Diet Team
Country Living Team
Dr Oz Show Fans Team
Wheat Belly Team

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LOSER05 12/9/2012 8:20AM

    emoticon

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GLC2009 12/9/2012 12:47AM

    really your saddle weighs 40 pds? that's alot of saddle. i ride english,. i'm sure my horse is grateful...,. emoticon

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My longest workout in a keto-adapted state so far

Friday, December 07, 2012

I indulged a little the last two evenings by having half a bar (1 1/2 oz) of milk chocolate each, which put me over my carb limit for those days by about 25 grams. The temptation shouldn't have been in the house, but I also had been somewhat sleep-deprived this week and when that happens I tend to eat too much.
I saw the results on the scale this morning. My weight was up to 132.8 lbs.
Given that my doctor's appointment to measure progress and body fat is on Tuesday and I know that I won't have much time to exercise tomorrow I decided to keep going as long as I felt good today.
I burnt 1000 calories total.
I started with 25 minutes of uphill walking, changing the elevation from 2 all the way up to 15 and back down to get my pulse up to about 140. Then I did some running intervals getting my pulse up to about 152 during the sprints. After this I spent about an hour working all the muscles in my body other than my shoulders, which had gotten a little sore from swimming last week and this Monday and needed a few more days of rest. All of it was with moderate resistance in 2 or 3 sets with 12-20 reps. The exercises that went better than expected were wall squats. I had no trouble doing 3 of them for 1 minute each. Also my abs seemed noticably stronger. I assume this was a result of my recent free-style swimming.
After that I still had quite a bit of energy so decided to do a little bit on the elliptical, something I don't usually care for. I changed the elevation but mostly focused on working glutes and hamstrings. After 15 minutes of this I still had a lot of energy left and got back on the treadmill, running 2 miles at 4.5-4.7 mph and total time of 26 minutes. This is the pace at which I was running during my training runs when I was running 6 times/week this spring and is much better than I expected, especially at the end of a workout. I'm not sure if the reason is that I am fully keto-adapted or if the conditioning I did in the pool last week paid off this quickly, probably a combination of both.
After my workout I decided to hop in the pool for 20 minutes just to float on my back and enjoy the cool water.
The part I will find out, is whether it is true that in a keto-adapted state the body produces less lactic acid and there is less muscle soreness. I'll be able to report on that tomorrow. emoticon
Overall I'm pretty happy with the day, although I did not get much work done. It started dark, rainy and gloomy and turned into a hail and ice storm with high winds and even darker skies, making the gym look very cheerful and bright. I will have to remember this for the next dark day which I know is just around the corner at this time of year.
And to finish up with the nutrion info:
1 cup of decaf with heavy cream for breakfast
1 cup of regular coffee with heavy cream before workout (because I hadn't had enough sleep)
1/2 pound burger minus bun, cheese, or ketchup for lunch after workout
I'm still not hungry but will make myself some veggie soup with beef broth to make sure I get enough sodium
chicken soup with spinach, coconut oil and sour cream
dessert coconut chocolate bar made with 85% dark chocolate, Xylitol, almond butter, coconut oil and coconut flakes


  
  Member Comments About This Blog Post:

-LINDA_S 12/9/2012 9:20AM

    Great job! Gonna be making a beef veggie soup with homemade stock, grass-fed ground beef and lotsa veggies. Also my homemade mayo. Thanks for keeping us informed.

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TIPPY211 12/8/2012 8:52AM

    emoticon emoticon

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JSTETSER 12/8/2012 7:10AM

    Great workout!

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GOPINTOS 12/8/2012 5:00AM

    emoticon

Thanks for sharing!

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Smile and Enjoy the Rest of Your Day!
Melinda (gopintos)
Perfect Health Diet Team
Country Living Team
Dr Oz Show Fans Team
Wheat Belly Team

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HISTORYRUNNER 12/7/2012 11:44PM

    Awesome workout. Keep it up! I agree, exercise makes the dark days of winter much more bearable. emoticon

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Why sitting in a wheelchair and wearing adult diapers are not symptoms of aging

Friday, December 07, 2012

Here is a short article by Chris Kresser that may improve your future quality of life. emoticon

chriskresser.com/how-to-prevent-spen
ding-the-last-10-years-of-your-life-in
-a-diaper-and-a-wheelchair

  
  Member Comments About This Blog Post:

GOPINTOS 12/8/2012 5:01AM

    Thanks for sharing!

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Smile and Enjoy the Rest of Your Day!
Melinda (gopintos)
Perfect Health Diet Team
Country Living Team
Dr Oz Show Fans Team
Wheat Belly Team

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HISTORYRUNNER 12/7/2012 11:47PM

    This is inspiring. I'm going to go read a good book now!

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-LINDA_S 12/7/2012 8:55PM

    Thanks! I like his stuff!

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Eat more saturated fat! The lipid hypothesis exposed

Thursday, December 06, 2012

Donald W. Miller, a heart surgeon, admits he was wrong about saturated fats in this talk:


www.youtube.com/watch?v=vRe9z32NZHY

  
  Member Comments About This Blog Post:

KALIOPPE 12/7/2012 3:19PM

    The docs are coming out of the woodwork. Good for us low-carbers. I'm tired of sending links to people only to have them roll their eyes at me and send me back SAD nutrition and outdated cholesterol studies. emoticon

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HISTORYRUNNER 12/7/2012 12:41AM

    I saw the video and this is really helpful. A good review of the old, bad science and positive info about the benefits of eating low-carb, high saturated fats. Clearly presented and even some humor. Thanks and keep sharing the good stuff!

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HENNYGIRL_2001 12/6/2012 7:33PM

    Another great share!! Thanks, again :-)

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-LINDA_S 12/6/2012 6:47PM

    Thanks! I need this after seeing Joel Fuhrman on Dr, Oz!

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ROSGETSSERIOUS 12/6/2012 3:23PM

    Thanks for sharing.

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