Hi Cathe, Hi everyone!

R

Rebecca11

Cathlete
Intoducing myself a little and have a few questions! I decided to get back into shape in Feb 04, 2 years post a baby and I hit 40 this year . I started with Fittv which is where I first saw Cathe. I thought there was no way in heck I could get to her level lol, not only fitness wise but I have NO rhythm. I thought sure I'd fall off the step ;-). I progressed and purchased a step which low and behold had a Cathe tape with it, now I am forever hooked! Cathe thank you so much for all the fun workouts, I look forward to them so much.

My questions for are:

I have problems with my neck and shoulders for many years, slight arthritis, torture from my competitive horse days :). I am happy to report no increased pain but I am having trouble moving up in weight when doing shoulder work, 5lbs is still quite hard for me though I can do 8lbs for a short time. I have been doing the 5 lbs since the end of June, started to try to increase the weight around the middle of August. Could I be doing something differently that could aid me in moving up or should I just stay where I'm at?

I absolutely love doing your step routines and wanted to know if doing step and or cardio like your kick boxing 5-6 times a week is too much, I do a weight segment about 3 times a week also?


My third and last, I noticed you don't feel comfortable talking diet so maybe others can provide some insights :). I am a Lacto-ovo Vegetarian so I am concerned about getting enough protein in my diet since I do try to limit my cheese and egg intake for Cholest reasons. Does anybody else have a simular diet, if so how do you increase your protein? How about those 24 gram protein bars, they don't taste the best but thats alot of protein. Any insights would be great!


Thank you all so much I look forward to chatting with all of you.

Rebecca
 
Hi Rebecca

Welcome to the forum! I used to be an Ovo-Lacto vegetarian too so I understand your dilemma. I ate a lot of yogurt, protein powders, and protein bars. Actually, I still eat those things even though I'm not vegetarian anymore. I also had beans, cheeze (low-fat), and those veggie burger things.

For protein bars, try Trioplex. They are one of the best tasting bars on the market (and I've tried a lot of BAD ones). Detour bars are good too.

For protein powders, try Lean Dessert from BSN. I mix it with oatmeal.

For a RTD (ready-to-drink), try Pure Protein (banana flavor is yummy).

Good Luck!!!
Shonie
 
Greetings Rebecca! Welcome to the forum.

For diet, I think many people are too hung up on protein and get too much, which the body doesn't need. I believe that most protein should come from food sources, not bars and shakes (though I do have a protein meal replacement--26 grams of pea and rice protein per serving, and added vitamins, minerals, antioxidants and digestive enzymes) for breakfast often because I'm lazy!

If you feel you need more protein, there are many good sources in the plant kingdom, even for vegans like me who don't eat any animal products.
Soy products (tofu, edamame, black soy beans, tempeh) is an excellent source of protein, as is quinoa (a grain that can be used in place of couscous or to make tabouleh) and hemp (found in snack bars, for example). These three foods are complete proteins, which means they contain all the amino acids in amounts sufficient to sustain humain growth on their own.

Other good sources of protein are beans (as Shonie mentioned), especially black beans; lentils (yum!); and seitan (or wheat meat), a high protein meat substitute made from wheat gluten (so to avoid if you have allergies).
 
Hello Rebecca,
I warm welcome to you!! I really can't put my two cents in here since I eat anything not anchored down to the floor. However I can say that as long as you are getting at least one day of rest a week sounds quite reasonable. However many of the ladies on this board are extremely knowledgable and will put you on the correct path. Good luck and have a safe and joyous holiday season!!
BooBoo39
 
Hi Rebecca:

Amazing, we have a lot in common. I used to ride competitive 3-day events back in Germany when I was younger :) (I turned 40 last month). I also have had problems with my shoulder since I got thrown off a horse a few months ago.
My chiropractor told me to go very light on the weights and only increase 1 lb at a time, so I have worked up my way to 5 lb-weights (from 2 lbs) and just started doing 6 lbs this week. The first few times with the increased weight are pretty hard but it gets easier, the small increase in weight seems to help. Going lighter on the weights has produced pretty good results though.

As to cardio 5 or 6 times per week plus 3 weight workouts sound like a lot. Are you trying to loose weight, or are you just doing it for health benefits? When I started working out again with Cathe, my goal was 5 to 6 cardio days plus 3 weight workouts, it turned out being way too much too soon. I was tired all the time and the weight wouldn't budge one inch, very frustrating.
Only after I cut the cardio down to 4 times max and 2 to 3 weight days, I felt much better, more energetic and the weight came down, too. Cathe's workouts are just awesome, she is so energetic and uplifting and it is kind of hard for me to restrain myself not to do them twice a day, (must be the competitive horsey days thing :) ), but Cathe's workouts are also are very high impact and if you already have back/neck problems, taking it slow and easing yourself into the workouts, by slowly increasing the Cathe workout days maybe getting you better results and not cause any additional injuries. Just my two cents, I am by no means an expert and I am sure you will get some great advise from the real experts on this forum (and there are quite a few very knowledgable individuals here on the forum).

My diet is mostly lacto-ovo vegetarian, although I do eat fish and seafood a couple of times a week. To get protein on my "non-seafood days", I eat lentils (yummy, lentils mixed with brown rice and broccoli, carrots, leaks, veggie broth and some heavy cream - don't laugh, it is low-calorie, I actually got this recipe from a nutritionist).
Any kind of grains with veggies (quinoa, amaranth, millet, buckwheat, etc.)adds a lot of protein and nutrients to your diet.

Tofu is pretty versatile (I make smoothies with fruit, or Chinese Soup with veggie broth, tomatoes, ginger, green onions). Some health-food stores carry "high-protein pasta", our Whole Foods store here in Arizona has different brands and varieties.

Green, leafy vegetables have a fairly high protein content. Any kind of beans are high in protein (I LOVE beans in a salad, like beans with tomatoes, celery, corn, veggies, cilantro, oil & vinegar. I just have to make sure I am not meeting clients that day, because beans WILL give me gas :) )

Protein powder always is a good way to add protein to your diet, I mix it with water, juice or low-fat milk and fruit. I personally don't like protein bars, I just don't like the texture and taste of it.

If you are interested to get any recipes, please let me know, I can post it here, or email it to you.

Well, that was longer than I was planning, sorry for being so long-winded. I am sure you will get some excellent advise from the people on this forum and hopefully Cathe.

Take care and I hope everyone has a wonderful day!!!

Carola
 
Welcome to the forum. I see you are also an equestrian. I rode alot until I had herniated disc surgery 2.5 years ago. I dont miss the falling but I still miss the horses. Anyway, I am a vegetarian pretty much. Here's a few suggestions to get more protein in tour diet. I eat cottage cheese, plain yogurt (both fat free-means higher protein), metrx shakes everyday for lunch (high in protein and vitamins and I dont get sick as much as I used to),egg whites, soynut butter-sugarfree, nut mixes without the salt or make your own, high protein pasta (it tastes just ok but its high in protein and you can mask the taste by being creative), and whey protein comes in many flavors (just get sugarfree).
Hope this helps.
 
Wow thanks so much everyone! I do eat alot of soy products and lentals however I just can't stand tofu unless it's hidden really well ;-), Boca burgers are a real favorite. I love yogurt and eat it daily, usually a yogurt smoothie in morning, it has about 10 grams of protein and tastes wonderful. I don't really need to lose any more weight I'd rather build a little more muscle, I'm a small frame, 5 ft about 100 lbs, it's a good weight for me. Though I'd like to increase my muscle, it looks so good:+ . I do prefer to get my protein in my food though I may try the protein powders on those days I feel I'm not getting enough.

Carol what's real funny is I'm from AZ I have the sun damage and wrinkles to prove it x( . We moved to the mid-west about 3 years ago and I so miss my favorite mexican restaurant, in fact I have my friend send me their flour tortillas }( YUM! I did Hunters for almost 18 years, I don't have the guts for cross-country unless they are tiny logs :p . You should head on up to Flag they have a incredible cross-country course at the old racetrack and it's beautiful up there.

Bonvon I too miss the horses very much they are my heart and soul. I'm trying to be a stay at home Mom so finances are not set to afford a horse right now but I'm not giving up :). I can't imagine the rest of my life without at least one in it. I have owned two ex-racers, I love TB's, beautiful, and ALL heart and smart has the }(! Talk to you guy's soon thanks so much.

PS if Cathe reads this please tell Seedy (hope it's spelled right) that I just love her she is such a kick :) .
 
Hi Rebecca,

wow, you left Arizona for the Mid-West? My husband is from Minnesota. Quite cold up there, brrrrrhhhh. Where do you live?

I heard about Flagstaff cross-country courses. I no longer do cross-country or jumping, this was when I was still young and without kids, and before I moved to America. I think I am too old for the cross-country / jumping thing :)
I thought dressage was a little "safer" and what do you know, I encountered the worst fall in my riding "career".

I love horses, I just started riding again in Arizona last year but I rode for 20 years in Germany.

By the way, what's your favorite Mexican restaurant in AZ?

Take care,

Carola
 
Well if you live around the East Valley area head on over to Lulu's Taco Shop, there is one in Gilbert and one in Mesa. All items are freshly made no lard in the tortilla's and the breakfasts are wonderful! It figures with your fall it always seems the worst falls are when least expected on an old schoolie or calm horse, the crazy ones we somehow stay on :).

You should head on over to COTH http://chronicleforums.com/eve/ubb.x, we can really talk horses, I stay mainly in Off Course my screen name is Sweatysaddlepad. Nice bunch of people over there, very kind hearted and giving to horses and people in need :). We just finished our Christmas Charity Auction, it benefited several horse rescues and charities, here's that link http://auctioncoth.proboards36.com/index.cgi. You'll have to tell me who you ride dressage with I know several in the Phx area unless your lucky enough to live in Tuscon, BEAUTIFUL there! TTYS Rebecca
 
"My breasts are so veratile now, I can wear them down, up or off to the side", Cybil Shephard.


That is absolutely hilarious!!!!!!!!! Thanks for joining the forums and giing me such a laugh with which to begin my day! Welcome.....

Clare
 
It's a myth we need much protein. Check out these links:

http://www.drmcdougall.com/debate.html
http://www.drmcdougall.com/protein_diets.html
http://www.drmcdougall.com/news/south_beach_diet.html
http://www.drmcdougall.com/news/atkins_research.html

This has a subject index of scientific-research based artiles:
http://www.drmcdougall.com/newsletter/index_subject.html

Check out Jan 04 issue "Protein Overload," Feb 03 "Fish is not Health Food," Feb 04"Atkins Was Grossly Overweight and Sick," Mar 03 "Restrict Protein - Save Your Kidneys," April 03 "Dairy Products - 10 False Promises," May 04 "The Atkins Scientific Research – Deceit and Disappointment," Aug 03 "Plants, not Pills, for Vitamins and Minerals," and Sep 03 "Building Your Own High-Performance Athletic Body."

http://www.atkinsexposed.org/
http://www.atkinsexposed.org/atkins/135/Corporate_Threat.htm
http://story.news.yahoo.com/news?tmpl=story&u=/nm/20041102/ts_nm/food_lowcarb_dc

For many different issues on nutrition: http://www.vegsource.com/

Hope this helps.
 
Wow, thanks for those links. I have not been a high protein diet fan at all, being a nurse I know firsthand the damage excessive protein can do to your body immediately and in the long run. I just want to make sure I'm getting somewhere around 40 grams of complete protein a day, Lord knows I am a CARB junkie I love my bread and since I eat no meat Atkins and S.Beach wouldn't work for me !. I am a fan of a good round diet, rich in fruits and veggie's, an occasional scoop of chocolate ice-cream a glass of merlot :D. OOPS, Well guess I'm definately not perfect :D
 
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