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Strength Training Done Easy

Thursday, June 30, 2011

I ran a 5K on June 4th, the first of the 4 in the Watermelon Series. Soon after I thought to myself that I didn't have a race for three weeks, so it was time to take on the strength training. I was feeling so strong and athletic.

Well, a couple days after the 5K I did an hour Zumba class and then the same day I did a 45 minute Body Sculpting Class with my daughter and weights, and my regular 11 weight machines, and then I did some extra ab work on the stability ball. Like I said I had been feeling so strong and athletic. But then my lower back started to hurt. I thought it was DOMS - the delayed onset muscle soreness you usually get when you work muscles that aren't used to it. But then a week later I was still sore and I thought maybe I had injured myself. I cut way back on the strength training and just did a little arms, but no abs or legs. Gradually the lower back discomfort has gotten better and better. It was still just a little sore when I ran the second of the Watermelon Series 5K on June 25th.

Now my next race is not until July 23rd. I went back to the Y today and did 8 machines, but I reduced the weight on each. I am feeling kind of strong and healthy and athletic, but this time I want to build it back up a little easier.

  Member Comments About This Blog Post:

AQUAGIRL08 7/2/2011 6:26PM

    You are smart to be careful with your back. A careful approach is usually the best way to go!

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JANEWATKINS 7/1/2011 4:20PM

    I guess slow and sure really does win the race! Good luck between now and July 23. I'm cheering you on. Jane

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WATERMELLEN 6/30/2011 8:17PM

    Your approach makes lots of sense!!

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    Go slowly when pain is involved.

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JOYINKY 6/30/2011 3:40PM

    I agree with Linda; strength training at the gym is how I've protected my lower back but proper form is critical. I think you've hit on it; if you are moving too much weight it can distort your body alignment. You do a great job of listening to your body and adjusting what you're doing. WTG!

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_LINDA 6/30/2011 1:26PM

    Be very careful with your back. You surely don't want to be having any problems with that. ST shouldn't be bothering it unless you are not getting proper form. Machines by their nature give you correct positioning, but using free weights in a body sculpt class you have to be very careful with those.
Good luck with your training. I am sure you will rock your next race!!
Take good care of yourself!

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Thanks, SparkFriends

Wednesday, June 29, 2011

I really appreciate the responses I got to my blog yesterday when I told about feeling fat despite the fact that I had not gained weight. SparkFriend (LEGALLYBLONDE, for one) suggested using clothing -- like goal weight jeans -- as a test. Sounds like a great idea to me. One of the main ways I came to see myself as a person at goal weight was shopping for clothes. I usually bought one piece of clothing each Saturday after a good, free weigh in at Weight Watchers. I'd spend a lot of time trying on clothes, looking in the mirror (is that me??), and then buy one bargain. Recently I have thought I have enough clothing. If I'm not going shopping to confirm my size, trying on some of my more fitted clothes might be helpful. Thanks again, SparkFriends.

  Member Comments About This Blog Post:

AQUAGIRL08 6/30/2011 11:19AM

    That's a great idea, Marsha! I hope that it worked for you and that you feel better about yourself today!

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    I agree about the clothing! I never imagined I'd be fitting into a size 8 until I took a chance and tried some on at Kohl's just to see how far I'd have to lose to get them closed, and they FIT! What a confidence booster! Hang in there, because you are doing emoticon

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WATERMELLEN 6/30/2011 8:19AM

    Like you, I have enjoyed "shopping" as a way of confirming that I'm maintaining.

But also like you, I truly have enough clothes -- more than enough.

So shopping without buying (just trying on) or shopping in my closet works: do I still fit the size 6 suit?? OK then!!

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_LINDA 6/30/2011 1:49AM

    Clothing is the ultimate measure. But women's sizing is so erratic, it must be ones you have had since reaching what you consider a goal weight! How it continues to fit is every bii as good as getting on the scale and perhaps better as water retention won't matter. Here is to always feeling comfortable in your clothing!

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GATOR12 6/30/2011 1:35AM

    Great plan. You are doing so great. It has to be a good feeling to see how far you have come and to live in the new you!!! You are welcome from any of us and YOU have done the hard part--reap the reward. Brenda

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MIRAGE727 6/29/2011 11:11PM

    I read your take yesterday and I had been feeling a bit more full for two days. I just went blank and thought I had responded. I put my size 34 waist pants on earlier and they fit nice and comfy. I remember finding a pair that was a 44 waist. That went out of the door really fast. In any case, everyone has days like that and you are not alone. You look great!

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BESTSUSIEYET 6/29/2011 11:00PM

    Dr Oz gave 3 helpful clothes tools ... Non-stretch jeans, your belt (mark holes inside with goal, now, and NO holes), and white button-up shirt (watch out for gaps).

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JOYINKY 6/29/2011 10:53PM

    I think that's a great idea! Time to let go of focusing on numbers and focus more on enjoying this new life. Clothes are such a gentle way to stay accountable as long as they don't stretch! Enjoy this new life to the fullest!

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Self-Centered Obsession or Maybe Delusion

Tuesday, June 28, 2011

I woke up feeling really fat and flabby today. Don't really know why. I hadn't weighed since Friday, partly because I thought my weight was up and didn't want to see it. But today I thought I should face it. I weighed 126.2, right in my target range.

I warmed up and ran 6 miles in under an hour and then cooled down for a total of 8.2 miles in 93 minutes. I showered. Still feeling kind of fat. Guess it is all in my head. Man, this is a self-centered obsession. Or is it a delusion? I know I am a healthy weight and I felt fit and healthy running. Grandkids will be here soon, so that will put everything back in perspective.

Some days do you feel really skinny while other days you feel decidedly fat?

  Member Comments About This Blog Post:

BLUESKY_321 6/30/2011 9:22AM

    I definitely use clothes shopping as motivation (I hardly ever buy anything just try stuff on) but there are some days (doesn't matter what the scale says) that it is self-defeating. There are days when I stand in front of the dressing room mirror thinking "Wow! I look great" or just feeling great in a style that I haven't been able to wear before then there are days that I just feel like a BLOB! UGH! I now know that on those days it isn't worth looking for a different style ... it's all my head!
The tricky part is that while the "great" days make it sooooo much easier to eat right and exercise, the "blob" days make me wonder if it's all worth it ... self-defeating!
If it helps to hear it, you definitely LOOK very fit and FABULOUS!

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WATERMELLEN 6/30/2011 8:17AM

    Yes yes yes: that's it exactly.

Unfortunately sometimes when I feel fat and step on the scales . . . get confirmation for that feeling.

But: sometimes not.

And even at last week's "fat" 140.5 -- thinner than I've been for a very long time.

So go figure.

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KALIGIRL 6/29/2011 1:06PM

    Some days we just feel differently about ourselves - part of the journey I guess...

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HAPPYSOUL91 6/29/2011 11:09AM

    Usually I get the reverse...feeling fit and trim and then the scale was up

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MONTY68 6/28/2011 11:48PM

    Hi Marsha
I find this interesting ,but as some of the comments said, I probably wouldn't feel the same thing. I know that you have been so successful on your journey and have reached and maintained a good weight. I have seen and talked to a number of people who have been successful in reaching a healthy weight and at times get a feeling of concern that they might gain weight. I know that was my concern, as I had a history of ups and downs and did get that old feeling. It could be a slight feeling that you get that you are gaining when you really are not.
Thank you for sharing and know that you will continue your successful journey in life.

Monty emoticon emoticon

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TBRANCH2 6/28/2011 9:41PM

    don't worry, you are doing and looking great!

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FROSTY99 6/28/2011 5:25PM

    Oh yeah!

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-PAULA 6/28/2011 5:07PM


Great run you had!

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JOYINKY 6/28/2011 3:21PM

    Have to say yes and usually for no logical reason. I have to trust the fit of my clothes. I quit trusting the scale years ago! You are right, focusing on other things helps a lot; expecially grandkids! Have a fun day!

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4A-HEALTHY-BMI 6/28/2011 2:35PM

    OMG yes. yes, yes yes.

In some ways I feel fatter NOW, close to goal, than I did 100 lbs heavier when the loss was all new and exciting.

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_LINDA 6/28/2011 2:33PM

    WoW!! That is some workout for a 'fat' person!!
Some days you are the emoticon

and other days you are the emoticon

Men will never get this as they have the wrong hormones!!

With my stomach problems, I am feeling bloated in spite of losing unintentional weight emoticon Got to get this wonky system back on track!

You are just normal like the rest of us!

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IAMWINNING 6/28/2011 2:23PM


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AQUAGIRL08 6/28/2011 1:35PM

    Sure do and it's all in my mind. It has to do with my self esteem totally. It can be triggered by a comment or by my unrealistic expectations for myself. I sometimes expect perfection from myself - I'm patient with everyone BUT myself. Imagine that!

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    Oh yes.................and honestly I try not to figure myself out anymore :-) No wonder we women drive men crazy at times! I don't think I've ever heard my husband say "I feel fat today" but he's heard me say it.

Buy yourself some flowers and give yourself a hug - you're beautiful baby! emoticon emoticon

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LEGALLYBLONDE81 6/28/2011 11:58AM

    I know the feeling. Do you feel like there is something that will provide an objective toe-hold? Do you have a pair of "goal jeans" that you could wear on days that you feel fat, or an outfit you love that would remind you that it still fits?

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    I absolutely do! emoticon

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SLIMMERJESSE 6/28/2011 11:51AM

    Absolutely! I was just thinking about this yesterday when I'd felt thin after weeks of feeling like a chubster. Have a good day.

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SNOOKUMS19 6/28/2011 11:45AM

    OMG YES! I know I am perimenapousal and my hormones make me bloated at strange times. Since I hit 40 every time I have anything with salt in it omg.... I just keep plugging along. :)

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I'm Helping

Monday, June 27, 2011

My daughter has a stress fracture near her heel and feels it on the bottom of her foot. She is in a cast, but should be able to go back to work in two weeks. Carrying the baby is hard for her. Keeping up with the four year old is also a challenge. So, I'll be helping out extra. This, too, shall pass.

  Member Comments About This Blog Post:

WATERMELLEN 6/27/2011 10:42PM

    Your daughter and grandkids are sooooo lucky to have you! I know you want to help, but it's hard to have your own schedule and commitments to fitness "adjusted"!!

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BESTSUSIEYET 6/27/2011 10:06PM

    We all need help sometimes, and God blesses us by enabling us to help others in need. Praying this will be a time when your relationship grows deeper! Have fun with the kids!

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SLENDERELLA61 6/27/2011 10:03PM

    Yep, the father is really a great guy. But he works two jobs - one as a optometric technician full time and the other at my favorite place to workout, the YMCA. So he is gone a great deal.

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_LINDA 6/27/2011 9:52PM

    You are such a wonderful Mother and Grandmother!! Sorry your daughter injured herself :((
That being said, isn't there a father of these children, and why isn't he stepping up to take care of them?? I really think it should be both parents looking after the children, especially if they are both working..Maybe some day there will be equality in a marriage and the women won't be expected to do all the work..
I hope you can still find the time for your runs and exercising.. All the best with it.
emoticon emoticon

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DONNABRIGHT 6/27/2011 4:42PM

    I broke my foot once - it's tough - I can't imagine being in a cast with two little ones. She must be grateful you are near to help.

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MONTY68 6/27/2011 1:45PM

Thank you for sharing this. Your daughter is fortunate to have you close by to help out. Hopefully the fracture heals quickly, mean while the granddaughters have the best care taker there is.

Monty emoticon emoticon

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AQUAGIRL08 6/27/2011 1:22PM

    I had one of those several years ago. They take time to heal correctly and not re-injure. She is lucky to have you to help her out. It must be very frustrating for her to be unable to do her normal routine. Mom to the rescue!!!

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RAYLINSTEPHENS 6/27/2011 12:52PM

    talk about a calorie burn!

I am sorry that your daughter is suffering though. I hope she mends quickly.

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MEXGAL1 6/27/2011 10:14AM

    You are a good grandmother!

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    I am so glad you are close enough to help her! That would be such a chore and a "pain"! emoticon

emoticon emoticon emoticon emoticon emoticon emoticon

Comment edited on: 6/27/2011 8:42:38 AM

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JOYINKY 6/27/2011 8:01AM

    Nice that you are close enough to be there for her. Enjoy the extra time with the girls!

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BEV33815 6/27/2011 2:20AM

    that is soooo like you!! you are such a great mom/grandma!! Way to go!! emoticon

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Watermelon Series 5K, 2nd Race, Finish Photo

Sunday, June 26, 2011

Here's me in my purple running shorts, finishing the race. You can see I'm smiling. I truly enjoyed this race.

I don't have the quad and hamstring tightness I had after the last race. I'm not tired today -- already walked 1 3/4 hours this morning. Maybe next time I should push a little more, but it was fun!!

Hey, I found another one of me almost at the finish:

I definitely looked happier at the end of the race than at the beginning. Let's call that look determined, not stressed:

All in all, I'm glad I'm a runner. I don't think I would have ever tried it if it hadn't been for SparkPeople and the older runners I have met here.

  Member Comments About This Blog Post:

LEGALLYBLONDE81 6/28/2011 8:43AM

    Hey! Thanks for the blog post. I did see this and I AM SUPER IMPRESSED! Great time. :) I'd be over the moon with a time like that!

I do play soccer and it's a lot of fun. We have a number of women in the mid-50's box who are still going strong. A lot of them formed a team with their daughters when the daughters turned 18. I love that we play on a team where we get to have that team bond with women from 19-60. We all go out for a drink after the odd game and it's a fabulous way of staying fit and making friends.

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FITCOFFEEMOM357 6/27/2011 8:01AM

    You are a true inspiration Marsha.

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    You are totally awesome!

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MONTY68 6/26/2011 1:53PM

What a awesome blog and your pictures. You certainly are a inspiration for anyone that reads your blogs.

Congratulations and thank you for sharing

Monty emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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    emoticon!!! So proud of you and what you've done! I wish that I could run! That looks like so much fun! emoticon

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JOYINKY 6/26/2011 12:57PM

    Keep it fun! WTG!

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_LINDA 6/26/2011 12:35PM

    emoticon emoticon emoticon emoticon emoticon
You look great!! So glad you finished with nothing hurting!! You are only getting better!! Well done!!

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WATERMELLEN 6/26/2011 11:43AM

    Nice work!! You are a continuing inspiration!!

And: thanks for your encouraging comments on my middle number 4 blog!!

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BEYONDLIMITS 6/26/2011 11:33AM

    You did it! Good for you. emoticon

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-PAULA 6/26/2011 11:06AM

    Great time! Glad you enjoyed the race. You are doing great!

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AQUAGIRL08 6/26/2011 10:57AM

    Look at you go Marsha! emoticon emoticon

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DONNABRIGHT 6/26/2011 10:08AM

    So glad you enjoyed yourself - that is what makes it worthwhile!

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