Hardcore Fitness Maniacs - Mon Jan 18

lorajeanne

lorajeanne

Cathlete
Morning Maniacs -

No workout for me this AM. I have an early doctor appt before work today.

I posted yesterday, but nobody was around....so here's my post from yesterday.

This morning I did 50" of Tracey Staehle's new Kickbox workout followed by a 20 minute Tamilee Webb stretch video. I burned 503 calories during the cardio and max HR was 162.

I've been miserable with my pain, thus the reason I haven't posted in a couple days. I'm beside myself and frustrated. I have been corresponding with Tracie Long-Matthews regarding my condition and believe it or not, she has been gracious enough to get an in depth history and she is going to talk to her personal trainer about me (plus she has somewhat of a history with rehab type workouts) and create a personalized rotation for me. She's a sweetheart.....especially being that she has a baby, husband, dog and a full-time job and health club to run. She has told me that I need to take more recovery time, increase my cardio and flexibility ....due to age, etc. (I know....I know....that's what you ladies always say).

Linda - Yes, definitely, a tight IT band can absolutely cause knee pain. Try rolling your IT bands out on a foam roller and see if it helps. I've actually had slight knee pain d/t tight IT bands and it helped me. Also, this is probably THE absolute tightest spot on your body when you foam roll. Ask Diane Sue, as I bet she'd say the same thing.

Re: New Workouts - I read about this system on videofitness and it was created by a dude that had a low back problem and got himself better with this system, so the sucker that I am ....I ordered it last night. It's a fusion of martial arts, body strength, dynamic tension, yoga and pilates.....I shall keep everyone posted. I have to get my spine better and my side. (This will fit in perfectly to my New Year's resolution of adding more flexibility and pilates/yoga in my fitness regimen.

www.YRGfitness.com
 
Today was full body again, Week 3 with a different set/rep pattern and rest time.

This was 4 sets of 5 reps with 1 minute rest. Had an excellent, strong workout:

Barbell Rows - 85#
***These felt heavy with the first 2 sets, I think because I just started. Last 2 sets felt great.

Barbell Bench Press - 105#
***This felt good, too. Not sure I can go any heavier with my right shoulder, though.

Squats - 95#
***Could have gone heavier here.

Stiff Leg Deads - 85#
***These felt good, tightness in the hamstrings and glutes are down to a minimal right now. Usually this exercise hurts, today it didn't.

Barbell Curls - 65#
***I strive to hit this weight with curls. It was easy today. Was doing the happy dance after the 4th set!

Close Grip Bench Press - 85#
***This felt fairly light, probably could have done 90# but didn't want to chance my shoulder.

That is all....
 
GM Ladies-

Lora-that is nice of Tracie to do, I hope it helps

Debbie-nice weights:D

No workout for me yesterday, and my eats were terrible over the weekend. I managed to get back on track Sunday night, but they were really horrible. Today is HIIT instead of weights b/c I missed yesterday. My back was SO sore from the foam roller. That thing is really going to be amazing.

theresa
 
My workout today was Rachel Cosgroves Female Body Breakthrough Workout B. This week I dod workout B Mon & Fri an workout A Wednesday. W/up and workout was 58 minutes and I burned 319 calories, I then did MMA Kickbox 52 minutes 368 calories Max HR 160, I finished off with Kimberly Spreens Cardio Combat Surge Fusion Stretch premix 24 min and 7 min additional foam rolling. 128 calories. Total time spent was 2 hr 21 min and calories burned was 815.
Workout B went like this
upper body core stability russian twist 10# med ball 3sets 10 reps
prone cobra- hold the position for 60 seconds with 60 sec rests 1 set holding 3# dumbbells, 2 sets no weight. This is much harder than one would think.
overhead squat 3x12 15# bar
lateral raise- 3x12 15# dumbbells
single leg, single arm romanian deadlift- 3x12 each 25# kettlebell
split stance cable single arm lat pull over-3 x 12 each silver tubing and door attachment
bulgarian split squat- 3x12 each 25# dumbbells (up from 20's since knee was doing ok)
split stance cable row- silver tubing and door attachment 3x12 reps
I added squat concentration curls 3x10 reps 25# each I noticed that Rachel does not see to add specific bicep work. I would guess she figures they are worked some in other exercises.
I am not sure how I feel about this workout. The base phase seems to have a lot of body weight work and things that are hard to do with a lot of weight. I may drop the base phase after this week and try the next phase.

Debbie, nice job on job on the barbell curls:)

Lora, I hope that Tracey Long can get you some of the help you need.
 
Hey Maniacs!!!

Doing Lowmax and ab work today..not sure what ab work yet though. Really behind today....not the first time. lol.

Deb,

See your still benching some fantastic weights still. Your shoulders must be doing better. ;)

Roselyn,

Great workout..that one is a good one. Hope you had fun!

Diane,

The shoulder work is impressive too with the weights you use. Nice long and strong workout as usual! Very good.

Lora,

I am sorry to hear you have been feeling bad.
 
Lora - I did see your post from the other day, I just wasn't signed in so I couldn't respond. I'm glad Tracey is helping you, that is so very kind of her. You don't hear that much with people who are successful. I hope she can help. I'm sorry to hear you are in so much pain again. That has to be aweful. Looking forward to seeing your review on the new workout for low back pain.

Theresa - You'll get back on plan. I'm happy to say my weekend went really well with the eats. Now if I can only do that every weekend!

Diane Sue - How do you like MMA Kickboxing? Is it good? Great workouts yet again. You amaze me!

Roselyn - I've only gotten the bison patties to make burgers with. I love them. I saute mushrooms and onions and put them on top with a little mustard. Very tasty!

Char - So good to see you girl! I miss you on here. Have fun with Low Max. I may do that one tomorrow!!! Thanks for the idea!
 
Lora - Wow, that is so cool that Tracey is helping you! And thanks for the info on IT Band. But after doing some research, based on my symptoms I am thinking it's more my lateral collateral ligament (LCL). I am going mention it to my massage therapist next time I see him.

Debbie - Great numbers on the those Curls! I am jealous!

Theresa - Just start over right now and you'll be fine!

Diane Sue - The lack of bicep specfic moves probably explains why her arms don't look so hot!:p Nice workout!


Char - Great to see you here!


This morning started week 10 of P90X with Chest, Shoulders & Triceps. And I have to say while I had a good workout I certainly didn't do anything impressive. I am having to keep the weight down for shoulders and watch the pushups as well. Don't know if I can finish the next two weeks. We'll see.

Tough day, it started with the news my Uncle passed away after a long illness and yesterday found out that DH's grandmother will pass any day now, also aster a long illness.
 
Linda - I'm sorry to hear about your uncle and grandmother. It's so hard to lose family members. My prayers are with you and your family. And nice going with your workout today. My right shoulder hasn't been too bad lately, but when I do a double bicep pose in the mirror, it's WAY lower then my left shoulder. Not sure what that means. I look really crooked when I do that pose.
 
Roselyn, here is one from the Muscle Chow Cookbook
Baked Bison Meatballs
1 # lean ground bison
2 egg whites
1/2 cup toasted wheat germ
1/2 cup chopped onion
1 TBS parmeson cheese
1 tsp jarred minced garlic
1/2 tsp McCormick Salt Free All Purpose seasonin Seasoning
1/4 tsp black pepper
heat oven to 400. Lightly coat baking dish with cooking spray and wipe away excess.
Put all ingredients in a mixing bowl and knead with hands till mixed well.
shape into aproximately 20 golf ball size meat balls and place in pan.
Bake 15 minutes, turning once after 7 minutes or till no longer pink.
Makes 4 servings 218 calories; 31 gm protein; 9 gm carbs; 6 gm fat;2 gm fiber;98 mg sodium
Serving suggestion place 5 meat balls in 1 cup low sodium tomato sauce per person in sauce pan and warm. Serve over spaghetti.

I ate them as is. Once I did the tomato sauce with some basil and oregano and put it over cooked zuchinni.

Linda, I know Rachel doesn't look very defined in the pictures with this book. Her arms are very soft looking. This sort of had me worried. You have done so well keeping at P90X . With the shoulder issues and all of those push ups and pull ups I don't know how you are doing it.

Debbie, I like MMA Kickbox. I think all of the MMA's are a good purchase. Cathe does each of 3 combos starting with upper then adding in lower then an endurance type of drill, the abs are good as well. There is a pretty long w/up then 25 min of kickbox, then abs and stretch. This is probably the easiest of the MMA workouts.

Charlotte, good to see you check in. I am not so impressed with my weights here lately.
 
Hi again,

Thanks for the recipe Diane Sue, now any hints on beating my chocolate habit? I am trying to eat clean but the cravings for chocolate kill me. And not just at TTOM!! I have made these almond dirt balls from Squeaky Clean has anyone tried those. Would one a day be ok when trying to eat clean
 
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Roselyn, those aren't too bad once in awhile. I like to take Chocolate protein powder and mix it with a little stevia and peanut butter. Add a little water to moisten it and form it into balls. I think you will get less carbs that way. This is yummy with cashew butter and almond butter as well. Also there is a yummy thick enough to eat with a spoon protein snack I like to make from Muscle Chow.
Chocolate almond mocha blast
1/2 cup fat free milk
1 TBS instant coffee(I use decaf if this is my evening snack)
10 unsalted almonds
1 TBS lecithin granules(you can make this with out this)
2 packets stevia or other sugar substitute
1 cup crushed ice or 6-8 ice cubes
2 level scoops chocolate whey protein powder
Put everything except ice and protein powder in blender and blend on high until fully mixed.
With blender on medium add the ice and protein powder and blend on high till fully incorporated.
1 serving 393 calories, 47 gm protein, 24 gm carbs, 10 gm fat, 2 gm fiber, 55 mg sodium (if you leave out the lecithin granules you cut fat down to 6 gm as there is 4 gm fat in 1 TBS lecithin granules. This also cuts off a few calories.

Edited to add that I usually make half this recipe.
 
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Roselyn-
Check out oliciouslife.com and go to FOOD. There are several low carb clean desserts that are healthy. If you like greek yogurt, here is a recipe to make chocolate mousse:

1 c greek yogurt
stevia or splenda to taste
1 T cocoa powder
(you can add chocolate protein powder also)

Blend all ingredients and freeze.

95 calories
0.5 fat
8.0 carb
15.0 protein

Theresa
 
Here is another chocolate recipe
4 scoops chocolate protein powder
2/3 c flax meal
1/4 c water
4 T natural peanut butter
stevia or clean eating sweetener to taste

Mix all ingredients and stir until it forms a sticky blob of dough (it may not seem like enough water but keep stirring)

Divide mix into 4 equal portions and place each in a piece of plastic wrap. Shape them into bars

Store in the fridge or freezer

284 calories
15 g fat
11.5 c
29 protein

Theresa
 
Diane SUe,

Have you ever had the malted almond bombs in the Muscle Chow book? If so, what do you think of them?

And thank you for the other recipes, Theresa
 
Last thing

You can substitute buffalo for any recipe that calls for ground beef. I like to use it in chili, meat sauce for pasta, etc...
THeresa
 
Roselyn, I have tried those Malted Almond Bombs too. I have a tendency to adjust flavors so most of these you can change up the protein powder and nut butters. They are yummy. Theresa is right, you can use the ground buffalo for anything you use ground beef for and it is good.
Theresa, is right, there are some good recipes at olicious life.

Theresa, I have mixed the nut butter, flax protein powder and water and just ate it out of the bowl LOL I have no self control when it comes to this:eek: It is yummy.
 
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