Pentagenarians & Beyond: W/B 4/21

Today I did Cathe Lite Cardio Party, 40 minutes, met 8.0, 283 calories, heart rate 143 average, max 171, 3,859 steps. I then did Kelly Coffey Shape Up premix weights (tabata weights all upper body) 32 minutes, heart rate 104 average, 133 max, 587 steps, 159 calories, followed by Pyramid Pump Biceps , 7 minutes, met 6.0, 46 calories. (there is no biceps work on Shape Up). I finished off with Raw foam roller stretch,25 minutes, 6=57 calories, 198 steps.. Total time was 104 minutes, 535 calories, 4,644 steps.

Shape Up weights
20 work 10 off tabata style 8 sets each exercise
Rnd #1
Row/fly 12# dbs all 8 sets
double arm press/alternating press 12# dbs 5 sets then 10# dbs 3 sets
flys/skullcrusher alt rnds of single and double on the skull crusher 15# dbs all 8 sets
Rnd #2
Rows/run rows 15# dbs all 8 sets
lateral raise/kickbacks 10# dbs all 8 sets
bench press /scissors 15# dbs 5 sets then 12# dbs 3 sets

Pyramid Biceps
12,10,8,10,12 reps
sweeper curls 10,15,17.5,15,12 # dbs
incline curls 10,15,15,12,10 # dbs

Valerie, naked ladies are a bulb that has a flower and the stalk, but no leaves hence the name. I finally started cutting the hyacinths and bringing them in to enjoy them when I knew the weather was going to destroy them. I need to go ahead and get Stacked Upper Body. I bought lower one recently. That is crazy that a helicopter landed right in the middle of the field. It seems that would have destroyed a lot of flowers.

Deb, we have so many people around here that walk, cycle and run. Some of our newer neighbors across the street go out cycling. We have a Soccer facility in our neighborhood, right before you turn towards the park. It could be anybody, and we do have several newer neighbors that are younger. So, it could be from one of them. I know the lawyer next door would not be doing it. He already made comment about not working out when he saw that we had a fitness room. He came in to see our remodel with my husband one day. People use our circle and dead in street as a turn around spot to walk through. Good luck with PT today.

Carolyn, I have purchased the small packet of Hemp hearts at Walmart. I did not use it generously as it adds up the fat calories pretty quick. A little on salad is good. I don't know what is up with my weight, because I have been putting in some pretty decent workouts and instead of dropping it has gone back up. I need to spend more time on the nutrition end of it I guess.
I did that premix recently as an add on to another workout so I could get in more lower body. Nice work.
 
Deb I use a heaping tablespoon over nonfat Greek yogurt plus raspberries and blueberries and 1 TB of sliced almonds. My yogurt is a full cup generous. I want to last until lunch with no snacking unless we are riding or hiking.

All gov agencies are involved. special hwy signage, designated routes. suggested routes and which exits to take.. Parking enforcement, because people would just stop all over the place if not threatened with towing. State patrol all over the place. a monumental mess for a few weeks. Still traffic backs up for miles down freeway shoulder. And suddenly it’s over and all goes back to normal. they( people managing the tulip festival) have learned from experience what it takes to guide all the impatient people, management people are on board from the beginning.

we went snowshoeing this morning, a few miles plenty of up and down. 4 1/2 hours with about a half hour for lunch and to watch some distant mountain goats. pleasant trip, less fussy about conditions than skiing, and at the elevation we were at, snow is getting patchy so 'shoes are better. lovely sunny cool day. I am totally whipped though.

Deb if you like hemp hearts, find a bigger package. Costco has them, and I assume you can get bulk sizes online. I've been working on a bag for at least 2 months and still quite a bit left. I think it was $15 at costco.
 
Good evening ladies,

I have been alternating between BBS and LEKfit and enjoying my workouts. My legs a sore today from this morning’s LEKfit. I think I mentioned some of her workouts use 6lb ankle weights. I think I have lost chelsie to my son. :). They started a morning running program together and are enjoying it. I am happy for them. I love when couples do fitness together.

Deb...congrats on the Q on Saturday. I loved the picture. Gives a great visual of what it is all about. I bet the dogs had a blast in that large area. Hmmm that is odd the video is not clear. It could be when you play back the internet signal is not strong enough?

Diane Sue...Hopper sounds adorable. I would love to get another puppy but my husband does not want to. I am working on him. I like the fast pace of Metabolic Blast. I do a lot of high rep workouts so used to moving quick with weights.

Carolyn....I never liked Rhythmic Step. Just could not click with it. It may have been about when this came out that I realized Step was not enjoyable for me. At least the dancy routines. Basic athletic moves work better.

Valerie...awesome you were able to snowshoe! Tulip fields must be beautiful. Crowds not so much. My plants are just starting to come up. It has been so cold here this winter I wasn’t sure what survived. I love sitting outside in the summer in our stone patio area. It can’t get warmer soon enough.

Hi to Judy...hope your work schedule is going well!
 
Hi Everyone,

Yesterday I did LiTe PHA 2, Basic Premix #5. It's the one with the Pyramid Pump Biceps and Six Pack Abs #1 added on. Then I did Flexible Warrior, Foam Roll & Recover. I was going to walk with a neighbor this morning but it was too cold, only in the 30's. I ended up doing a 75 minute Spinerval. I also went to the chiropractor and did some grocery shopping.

Deb-I hope your PT went well today. My knee was bothering me a little and getting an adjustment seemed to help.

Diane Sue-That's weird about your Fitbit. I haven't seen anything like that with mine but I have seen this with some of my Garmin watches.

Valerie- The Tulip Fields sound very nice but the traffic sounds like a nightmare. The garden department at HD is starting to get busy, but it's still cold with the possibility of frost at night, so most people aren't planting yet. I really need to do Stacked Upper Body again.

Carolyn-Great workouts this week!

Lori-That's so nice that your son and Chelsie are running together! I have my work schedule for the next month and I will be pretty busy. I'm doing 3 40 hour weeks in a row starting next Monday. Next week I am on a 9-5 schedule, then the week after that they switched me to 11:30-8 most days. I really don't think I could do this more than a few months. The work is so physical that I feel like I'm training for a marathon, lol!

Have a good night!

Judy
 
Good morning,

PT yesterday, then agility class almost killed me.

Carolyn, 2 teaspoons of Hemp Hearts sounds reasonable for 1/2 cup of yogurt. The package I bought is 2 oz. It's probably at least a half of a cup. Why would anyone put that much on even 8 oz of yogurt, or a bowl of oatmeal??

Valerie, Good job on Pyramid Pump. Don't you love that you can do the "up only" moves as a premix? yes, it says "serving size: 1 package" on the pouch. Crazy. Your yogurt combo sounds good. I really like walnuts on mine. I thought I would try the small package in case I didn't like them. I got them at the co-op, they have a 12 oz package as well. I am still on the fence, need to use them ore on different things. I didn't really notice a distinctive flavor.

Diane Sue, I bet it just that....a cross from someone else's device, not necessarily even a FitBit. Kind of scary though. I think you will really like Stacked Upper Body.

Lori, if you had to lose Chelsea to someone, it's great that it was your son! LOL. Not sure about the video either. It plays back great on my phone, but when I email it to myself to work with it on my desktop, then upload to YouTube, it is blurry. Also blurry on the desktop, so not sure what happens between the phone and the other device. Another puppy would be wonderful for Gigi!

Judy, nice workouts! That is some very ambitious schedule you have coming up. I can see how you can compare it to training for a marathon, with all that physical work and moving around you do. Great that you got relief for you knee with an adjustment. I never heard that they could adjust knees, nice to know. My knee is weird....it mostly hurts when I stand up from sitting or lying down, and going up stairs. Not when I walk or even run in agility. When standing, if I bend it all the way back, it feels like there is swelling or something that does not allow it to bend all the way, like it used to, or like the other one does.

Take care,
 
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Today I did Pyramid Pump Upper Body which was 51 minutes and 258 calories burned. My average heart rate was 115 and maximum heart rate was 160.

Diane Sue, great job with Cardio Party, KCM Shape Up Upper Body and Pyramid Pump Biceps. I think that you would like the Stacked Sets Upper Body workout.

Lori, it seems that you are back to working out alone. It’s great that you were able to help Chelsie get started on her exercise program. Rhythmic Step has some tricky choreography, but I enjoy it. I usually focus on one combo when I’m trying to learn a routine before moving on to the next one.

Judy, nice workouts this week. Your work schedule is very intense, not part time at all. It’s a good thing that it’s temporary.

Deb, your knee sounds like what was happening with mine a few months ago. I think that I had a small meniscus tear. It’s almost back to normal now, but I still use the knee compression sleeve when I do my workouts. The extra support seems to help.

Hello to Valerie.
 
We rode the tree farm this morning, 2 hours with a longer break to look at ducks at the lake. a lovely morning.
Deb, I don't think hemp hearts have much flavor, but they add crunch to plain yogurt. my bag is 24 oz. I've only used them on yogurt. like Carolyn, I keep an eye on the WW points. I've used walnuts before. I'm on an almond kick. Costco sells sliced almonds in a big bag for $8. they are way more expensive at a regular grocery. I toast them and sprinkle a spoonful on yogurt. or on salads or oatmeal. I think that was Judy on the Pyramid pump. I like it but haven't mentioned it lately.

Deb look up Bakers cyst ( popliteal cyst) and see if that fits with your symptoms. you may have a meniscal injury. Really, you need some imaging done on your hip and your knee to see what's causing what.
 
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I am slow getting here today. I have lots to get done and keep slacking or something. I did some chores, my workout, went to the store, mowed the grass, swept seedlings and leaves up from storms and came in to take care of a few things. Now I am taking a break, but am not done. Our lawn is small, but I have to push around a rotary lawn more. No power required but me :p I got over 10,000 steps in so far today.
I did Kelly Coffey Shape Up mix cardio from both workouts, 31 minutes, heart rate 131 average, max 171, met 9.0, 239 calories, 2,392 steps. This is done on an 8 inch step and there is some jumping and mountain climbers in it. It is tabata style 20 on 10 off 8 rnds of each exercise. I remember why I don't choose it often. It isn't so bad when it is alternated with the upper weights in the regular workouts. I then did Cathe Intensity times aver step + low hiit skipping the warm up, 43 minutes, met 7.0, 285 calories, heart rate 139 average, 164 max, 3,580 steps. I finished off with Fit Tower legs, hips, core, premix core and stretch only, 19 minutes, met 4.0, 66 calories, 289 steps. Total time was 93 minutes, 590 calories, 6,261 steps.
Odd, I just looked at my Fit Bit App on my phone and someone else workout is there again. This time they did outdoor bike for 15 minutes this afternoon unless it is counting me working outside as outdoor bike. but I was working longer than 15 minutes?? I am having to delete these workouts so they are not added to my totals. I wonder why this is happening.
 
Lori, I mostly do the metabolic workouts for the extra calorie burn so the faster pace is good. 6# ankle weights for Lekfit? I hope that is for weight work and not jumping. I used to try so many crazy things and have learned over time that some of those things are risky. That is wonderful that Chelsea and your son are running together.

Judy, Flexible Warrior sounds familiar. I may have that one. I should look. Nice job on PHA 2 with the abs and biceps. I really enjoy all of the premixes.

Deb, that is how my knee was with the torn miniscus. It still hurts at times when I sit for long and try to stand. But, then I do have a lot of arthritis there as well too. I cannot imagine eating that many hemp seeds at once. It seems if someone did they would have some abdominal distress. When I get the chance to pull some of my rebate money I am going to order Upper Stacked sets.

Carolyn, I have had to learn some of Amy Ross step choreography by doing one or two sections at a time. Some were easier than others. If the miniscus is just an outer tear it will mend itself. You just have to be careful not to make it worse. It was several months of pain before I finally decided to seek a doctor for mine. Still I wonder if I had laid off completely on all lower body work I may have had it heal on it's own. although they repaired the tear and there was a bakers cyst too.

Valerie, I use walnuts most of the time. Recently I purchased a bag of chopped pecans thinking I would make Italian Cream Cake for the birthday Easter gathering but ended up making chocolate so I am using them in my salads and yogurt. I like the sliced almonds. Last purchase was whole almonds though and I keep thinking that I am going to make awesome sauce out of them. Almonds are so expensive at most stores.
 
Good morning,

No workout yesterday. I am in a "selling stuff" mood. Sold our old settee recently to a local restaurant, just sold my Burberry trench coat on Ebay yesterday and shipped that out, and have my Saab for sale on Craig's list. :)

Carolyn, maybe that is what is wrong with my knee...I can't actually tell where the pain starts or ends. It's more like it is all over. I am calling the doctor today and getting in for hopefully, some imaging. My fear is that they will do a regular x-ray, and I am not sure that shows tears etc. Even my PT guy the other day said it is probably time for that.

Valerie, nice ride at the tree farm. :). I was getting all my nuts at Trader Joe's. They have them at B'J's ( our version of Costco) and they are a pretty good price. I looked at info on Baker's Cyst...It says there would be a lump of some sort behind the knee, which I don't really feel.

Diane Sue, you sure had a busy day yesterday! I wonder if you contacted the support people at FitBit to see if there is some way you can block others from transmitting to your FitBit? Forgot I had pecans in the cupboard, thanks for reminding me...will start to use those on salads. :)

Hi to Judy & Lori

Take care,
 
This morning I did JS 40 Minute Mega Burn which was 40 minutes and 276 calories burned. Average heart rate was 126 and maximum heart rate was 167. After that I did a toning practice from Element Beginner Yoga with Alanna Zabel for 22 minutes.

Diane Sue, you had a very busy day yesterday with your workouts, chores, and errands. Great job being so productive. I like metabolic workouts for the added calorie burn too. I try to alternate metabolic workouts with those that focus more on strength.

Deb, getting rid of extra items is great. It sounds like you are having a lot of success. I rarely go through the steps to sell items, usually I just donate them.

Valerie, I was buying my hemp hearts from Sprouts or Amazon, but will switch to Costco next time. Costco is slightly cheaper unless Sprouts is running a sale.

Hi to Lori and Judy. Have a wonderful day everyone.
 
Raw Hip Hop weights Reps vary from 8 to 12 for pretty much all of it. Each song played does a body part .
Kelly uses 12.5 # dbs and 7# dbs for the lights
Warm up is done in planks -knee pull/down dog to plank/push up
plank to lunBicepsge/kneepull/cobra
standing squat/squat twist- squat reach
shoulder rolss and head to right and left
ending with side to side step
Shoulders
light dumbbells I used 8#
side to side step upright row/front raise this is 4 reps upright row 4 reps front raise
overhead press 8 reps
lateral raise 8 reps
bent over lateral raise
3rnds of this then add
ends with a bit of 4th round reverse lunge 12 reps /side to side upright row front raise till song ends
Back
heavier dumbbells I used 12# dbs and 1.5# gloves (tried bowflex weights but to fast and uncomfortable
squat pulls
rows double arm
rows alternating
2 rnds then add on reverse lunge rows for two more sets ending with squat pulls
Biceps
Heavier dumbbells I used the same as I did for back
double and single arm curls alternating 4 times which makes 8 reps
supinating curls
side to side lunge 4 then add in curls with the side to side lunges
3 rnds ?? I think that is what I did
Legs Heavier Dumbbells same used here 12# with 1.5# gloves reps can change with each round
squats 12 reps
front lunge/ angle lunge 8 reps
deadlift
side to side plie squat with pulses
3 rounds ??
Triceps
light weights I used 8 # with 1.5# gloves
kickbacks 8 reps
kickbacks alternating 8 to 12 reps is what I counted depending on round
overhead press 7 to 10 reps
3 rounds then add pull up arms from behind to the rounds for 3 more rounds (my triceps were tired )
Chest
heavy weights 12 lb and 1.5 gloves
flys
bench press
modified pullovers
4 rounds
push ups to finish off
Abs
no weights
crunch
crunch with hip tilt
reverse crunch
both reverse and crunch
repeat 2 or 3 times ??
oblique crunch then with knee ins

I will be back in awhile. I have to run.
 
we did a 3 hr snowshoe this morning. had hoped to ski but snow was all rutted and icy. and then it got soft and instable in the sunshine. we both fell in up to our hips a couple times. when even the coyotes are postholing, you KNOW snow is not supportive. snowshoeing was challenging. hanging up skis for the year. roads are done for and we are not good enough to ski real slopes.
My fallback is usually costco. we have sprouts, whole foods, central market but nothing reasonably close to us. if costco has it, that's my only choice.
Deb often a meniscal tear can lead to a bakers cyst. my mother and sister had them. sisters went away by itself. a good idea to have a look at what is going on. even if "nothing" its best to know to help guide further PT.
 
Deb, my knee hurt on the inside of my leg and on the back of my knee. The insurance required that they do an Xray before they would approve an mri. The whole process of going from my doctor to a specialist and then getting approvals took almost 3 months. Once I had the mri results read it took awhile to get the insurance company's approval. The doctors office was quick to schedule. It was a small city hospital though and there was not many choices for a doctor where we lived. Otherwise I would have had to come to Oklahoma City and stay after surgery till I was ready for the 100 mile trip home. My doctor tried to get me right in for an mri and had it scheduled here in the in Oklahoma City while I was here and the insurance company blocked it. So it lead to me getting it done with a not so highly recommended surgeon.
You should find out so the PT doesn't have you doing something that would cause more harm. Have you talked to the PT about it? I like diced apples or blueberries on my salad with pecans or walnuts.

Carolyn, we donate a lot of our stuff or give them to a family member to use or sell. I just don't like the hassle, but I guess the money would help out when I want something new.

Valerie, the Costco that is coming up here is not close enough for me just to run to the store. I would find it something that would have to be a big purchase to do that.
 
Good morning,

Yesterday I did a 12 minute warm up walk on the treadmill, followed by my PT exercises, and then Lite Pyramid Pump Biceps, & stretch, 39 minutes, 189 calories. I had an x-ray done on my knee yesterday. I asked for an MRI which would show more, but they said that the "protocol" is to do an x-ray first. Insurance would not pay for the MRI until an X-ray was done. No results yet.

Carolyn, nice job on that JS workout. I usually donate as well, especially clothing. The coat was very expensive, and in perfect condition. I thought it would be worth the effort to sell.

Valerie, I'm surprised you were able to find enough snow to do snow shoeing....did you have to travel far?

Diane Sue, your knee issues sounds like mine, except my pain is the whole overall top of my knee, and just recently the back. What type of surgery did you have? The PT sent a note to my DR apparently, which prompted him to set up the X-ray. Not sure who will be going over the results with me. It sort of sounded like it would be the PT person, which I thought was strange. I am going to check with the DR office on Monday. I feel the same way about the selling hassle, but have sold on Ebay, so I have the process pretty much down.

Hi to Judy & Lori

Take care,
 
Deb we drove about 90 min to get to snow. the last part is on forest service ( pot holed) gravel roads so its not that many miles, but slow driving on 1 land gravel. more like 15-20 mph. the snow level is 3600 feet elevation now, so around here not many roads go much higher. we limit skiing to roads so not too steep. good skiers can go much higher. you can (in theory) ski all year here if you want to climb up to snow on the volcanos. backcountry skiers do it all the time. we brought skis with us yesterday but the snow had been snowmobiled so not smooth. snowshoes are a lot more forgiving.

maybe you can read the radiologists report? I had xrays taken of my left hand recently, the results went to My Chart where I could read the results directly. a lot of knee issues have to do with bone alignment, joint space etc so best start with xray, maybe that is all the info needed. MRIs are way more expensive.
 
I’m taking a rest day today. I did Jane Adams’ Morning Energy Practice from her Gentle Yoga dvd. That was 18 minutes of standing poses. About six months ago I started doing a few of these stretches every morning which really helps with my flexibility. It only takes five minutes and I do them as soon as I get out of bed.

Have a wonderful day everyone.
 
This morning I did Amy Bento Ross Step Challenge 3 warm up and first two combos, 32 minutes, heart rate average 143 max 172, met 8.3, 245 calories, 2,934 steps. I stopped here because some of the fast pivots off the step was making my knee achy. I always loved these step challenge workouts though. I went ahead and put in Ice Low Impact Sweat workout #2 (step) skipping the warm up, 23 minutes, heart rate average 128 average, max 150, 1,390 steps, met 8.5, 140 calories. I finished off with Lite Stretch #2 31 calories. Total time was 67 minutes, calories burned 416, 4,324 steps.

Deb, I had arthroscopic surgery. He trimmed and mended the tear in the miniscus. I don't remember them saying anything about fixing the bakers cyst. I think they can go away themselves?? It was a very tiny cut to run the device through. Years ago I had a ganglion cyst on the same knee that I had surgery on and I have about a 6 inch scar on the inside of that knee from it. I think that came from when I had a car accident in my Escape and it rolled onto it's side. My knee hit the steering column and it hurt for quite some time. I kind of figured they would insist on an X ray first. For some reason I think that I may have had an ultrasound as well. I would have to go look at my paper work. Does your knee sometimes catch? Mine did and I know my son in law who also had a torn miniscus and surgery at one time had his catch. That is good the PT is apprised of the situation. I still have my mri films and paper work. The doctor let me keep my films after he looked at them.

Valerie, I didn't have the options of a portal to check my medical stuff. I like having that with the Arthritis center because I have been able to check my results and read what the doctor has listed, otherwise I would be kind of in the dark about half of it. My preferred provider keeps saying portal coming, but this has been there for a long time. I would like to see that one up too.

Carolyn, 5 minutes is a good time frame for getting in a morning yoga stretch. I used to use Sarah Beth Yoga and her short 10 to 15 minute ones. Now a lot of the time I do a bit of mobility moves and then stretches that I remember from the workouts.
 
I was surprised to see the radiologists report there, but there it was. its
I also had knee surgery maybe 15 yrs ago. I fell skiing and tore my ACL . I went for a few yrs without an ACL, but it controls a lot of the motion between femur and tibial plateau, and I kept re injuring the area so I had ACL replacement and meniscal tear repair. it was a fairly big deal. it was absolutely worth it. I had trouble with my knee collapsing suddenly and unexpectedly, and if I jumped, the femur smashed into the tibia. it hurt! it swelled! glad I got it fixed. bakers cysts can disappear by themselves, but are often a sign of some other knee problem, like a meniscal tear. my sister had one that came and went. my mother had one in each knee. Best to find out what is causing the discomfort. then you can decide what to do about it.

day off today.
 
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