UFC-Day 11
Ok, so this is my first day I have done the week 2 workout. I was supposed to do it Monday, but woke up late, and since I was working that nite I let it slide. I wish I would have just gone and then rushed around getting ready for work. But I can’t change it. It’s okaaaay, I tell myself. I didn’t get crazy with the eating, although I didn’t write what I ate Monday and Tuesday. But…it’s okay…Today is a new day. Wed Jan 13.
I woke up around 330, groaned and pulled the covers over my shoulders. So hard to get out of my warm cocoon. But I knew I had too, and someone else was depending on me too. My husband, Scott, who is on the journey with me. I pulled on some old clothes and we headed to the gym.
Week 2 Workout had a few changes, mostly consisting of increase in reps.
- On the Bench Squats, we are now doing 3 sets x 15 reps…still holding that 20 lb kettlebell.
- Dumbell overhead press, we are now doing 3 sets x 15….holding 10 lb weights.
- Pushups are now 3 sets x 15 reps….45 pushups!!
- Band skiers–3 sets x 20 –more explosive–no problem here, I love how my arms feel after.
- Step ups are now 3 sets of 10 reps EACH LEG.
- Underhand Pulldown- 3 sets x 15 reps…(I am pulling 40 lbs.)
- Stability Ball Planks – 3 set x 30 secs
- Single Leg Glute Press- 3 sets x 5 reps…hold for 5 seconds.
For the conditioning :
Treadmill_ This increased to 25 minutes, 3.5 speed, 3.0 incline.
I still am unable to go to 3.5, in part because my arches begin to hurt…I don’t know if my arches just weren’t properly warmed up today, or if it is just the impact on them at that speed. I have good shoes with a medical grade orthotic to support them, but I am seriously thinking about looking for a different pair of shoes to wear here. However, my current shoes(Zcoils) are the most comfortable I have found for my foot issues. And they were designed by a runner, so you would think I wouldnt have a problem. Perhaps I need a new adjustment. In the meantime I will be researchng other shoes..perhaps the Nike Shox or Lunarglide. They look kind of springy, but they MUST have the arch support/stability factor, which is something I am not sure they have.
After our workout we had: at 545pm
1 scoop choc-pb protein mix with 2 % milk==240
- Dinner: 700 pm
- Home steak——————————–230
- Steamed squash and broccoli————40
At 1030pm:
- Whole Wheat bread: 2 slices toasted———–160
- tuna salad, celery,onion, no mayo—————60
- 3 celery mini sticks———————————–0
As a dessert treat: Sugar free Pudding made with 2 % milk—200…………..should have been made with Skim Milk but we didnt have any…still I thought this was a good treat. The mix itself was only 35 calories per serving(1/4). There were 4 servings per box, and we split it. so we each had 2. But it was worth it. So lets look at the calorie total so far.
- Calories In: 930 so far….Wow! I thought that I had more, but this is what happens waking at 330pm
- Calories Out: 800 WOW!!!!
I feel so unsure when I dont track my calories…yes, I know the rules, eat something every 4 hours, use the low glycemic index, and even the generic, ONLY EAT WHEN TRULY HUNGRY. Listen. To. Your. Body!
So that is what I have done today. I have about 600 calories left to eat. 1500 calories per day is what I am shooting for.
Our first seminar is next Thursday at 730 p at the gym. It is on Fat Burning Strategies In and Out of the Gym. Maybe we will learn something new to add to what we are doing. I cannot wait!
Posted by rhinish on January 14, 2010 at 8:27 pm
Hi Jojo,
Sometimes the foot issue can be attributed to shoes that are just “too good”. One study actually found that they more expensive the shoe, the higher the likelihood of injury. The arch of the foot is perfectly engineered by nature to tolerate the weight of the body. Expensive shoes and orthotics support the arch and can thus cause the muscles, tendons and ligaments in the foot to atrophy. I know it goes contrary to conventional belief, but you may want to try walking on the treadmill in your socks. When you do this, you will find that you are landing mid foot more than on the heel. This is a lot easier on the foot and the knees. Over time, you will strengthen the muscles, tendons and ligaments because you will be using the foot in the way that it was built. If you don’t feel comfortable, go back to the shoes, but it may help. Also, adding a slight incline to the treadmill may also help. My name is Ray, let me know if I can help you.
Posted by jojobutterfly1 on January 15, 2010 at 6:42 pm
Thank you for your comment.
However, the advice you recommended about walking on the treadmill without shoes seems counterintuitive to all I have been told. Also, I have really, really flat feet. Nothing seemed to help(shoes wise til I found ZCoil). So I am worried about how it would actually help to not wear them on the treadmill. Also you spoke about incline. Currently my trainer has us on a 3.0 incline at 3.2 speed. You talked about your midfoot hitting instead of heel would be better. So a normal heel to toe movement isnt good? How do you feel about MBTs or those Reebok/Skechers Fitness shoes. I think they use the midfoot area you are talking about… Thanks in advance. Joann
Posted by rhinish on January 16, 2010 at 3:54 pm
Hey Joann,
I know that it goes contrary to popular belief so give it a try, walk without shoes for 10 minutes and see how it feels. You could also try Vibram 5-finger shoes, they are designed to mimic barefoot walking. Admittedly, they take a bit of time to get use to, as does walking without shoes, but you may find it helpful. I have not had an opportunity to try out the new fitness shoes. There is a FANTASTIC book called “Born to Run”, it is very entertaining and very informative. I think you will get some good stuff from that book, you may want to download the audio book from Audible or some other audio book service, it is a great book to listen to while working out. Stay the course, your body will adjust to all of the new activity and as the muscles in the feet and legs are retrained, you will be able to better tolerate the activity.