The Week In Strength Training

July 18, 2014
Squat workout

  ========================== Sunday started out with such promise. This is amazingly my max weight week, it feels like it’s a week early, but July is a strange kind of month.Every workout is 5 lifts at 75% of my Max Weight, 3 at 85%, and AMRAP at 95% of my max. The lifts where I can crank out more than 1 show that I’m ready to increase the weights next month. My planned week was: Sunday Bench Press, Monday Squat, Wednesday Overhead Press, Friday Deadlift. But nothing about this week worked out the way I planned. When I got to the […]

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Thinking Diet.. By That I Mean Food Choices

July 15, 2014

I had a check up with my doctor late last week. Nothing drastic, and nothing demanding that much attention. But I’m struck with one thing she said: “In your case, you require almost perfect diet.” I’m not even sure what that means anymore.  Which shows how fucked up my mind is on nutrition at the moment. My nutritional goals are simple enough: 100-120 gr. of protein a day and fruits and vegetables at every mean.  That seems healthy and simple enough for me. She recommended a Mediterranean diet template: each meal based on plant-based foods (whole grains, fruits, vegetables), nuts, […]

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#ToughLove I Don’t Want To Die Yet

July 8, 2014

Since FitBloggin, I have occasionally been visited by the spectre of someone in our community not being alive for the next Family Reunion in Denver. I’m not the only one. Margo wrote eloquently about it in her #toughlove post: What I Didn’t Say. I missed the FitBloggin post on #ToughLove.   I have yet to read the liveblog post on the session.  But this morning I realized that I need to write this post.  I need to ask for help and commit to change. Because, otherwise, I’m dead. And I don’t want the people I adore to have a virtual wake […]

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Monthly check in: July

July 4, 2014

As promised, I'm checkin in. As the photos above detail, I am carrying most of my excess weight around my middle; the location that causes the most serious health problems. As such, decreasing this by just 10% should significantly reduce my health problems. THE NUMBERS: Cholesterol 325 HDL 63 Glucose 106 Thyroid peroxidase 52 (high) A1C. 6.0 (elevated) Fatty liver WEIGHTS AND MEASURES Weight: 172.5 Neck:14.875 Shoulder: 42.25 Chest: 44.75 Waist: 39.75 Lower abdomen: 40 Hips: 42 Thigh: R: 22.5 L:22.75 Calf: R: 15.75. L: 15.75 Upper Arm: R: 14 L: 14     Posted with Blogsy

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Catch Me In A Year…

July 3, 2014

This year at FitBloggin differed more than years in the past in one HUGE way: the “veterans”–those of us who have doing Fitness for years now–had serious and meaningful discussions among ourselves. We talked about stepping up and running more sessions next year.  Sessions that WE NEED and WANT.  Sessions about accountability to our goals. the ART of blogging, not simply the business. (photography, editing, writing). We also simply talked amongst ourselves about lives.  Most of us admitted that we have gained weight and fat in the past year or so.  We seemed to feel like it was a phase […]

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New Cycle: Wendler’s 5/3/1 July

July 2, 2014

  Being that this is 7/2, it's the right time for me to begin another cycle of Wendlers 5/3/1. Because I was ratherinconsistent last month, I am keeping most of the lifts the same weight. But the deadlifts felt good and the overhead press felt easy, so I've increased those two. For those unfamiliar with Wendler's 5/3/1, you select a 1RM weight for the 4 major lifts: dead lift, squats, bench press, and military press. Then each week you work the program, lifting a percentage of this weight for a specific number of lifts. Week one is 3 sets of […]

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FitBloggin 14: sometimes there were sessions

June 30, 2014
Posted with Blogsy

This past weekend I was in Savannah attending FitBloggin14. If you haven't been, this is the annual hugfest/dancefest/foodfest Fitness and Healthy Living blogging conference. This year celebrated our 5th year. Attending a couple of interesting sessions so far: Middle-Ages Bloggers: Nobody expects us! When it comes to brands, they ignore us (unless it's Poise Pads and the like)… But we have lots of offer: We are MASTERbloggers! We've grown beyond the drama. We have more disposable income than the 20-somethings. Because of our networks of close friends, our children and grandchildren, we have a much broader circle of personal influence […]

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Trigger Warning

June 22, 2014

Trigger warning: child sexual abuse Exercise can be exhilerating and cathartic. It can help us release stored tension and anxiety and leave us feeling calmer and more relaxed. But sometimes something in an exercise can tap into even deeper feelings – buried emotions and feelings that we might not even know exist. Suddenly you’re shaky and crying or laughing with an unexplainable joy.  It’s all mysterious and rather wonderful. Unless it’s not. Several years ago this past spring, I was working out again with my old trainer Guido. This was just before his drug use and party ways led to […]

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The Gift of Time in the Garden

June 13, 2014
Posted with Blogsy

In gardens, beauty is the byproduct. The main business is sex and death. Sam Llewellyn Today is Friday the 13th. It’s a full moon to boot, AND Mercury is retrograde. All things that should indicate that today is bad day. And yet, it wasn’t. (though I don’t get my Ignite Fitness slide show finished before midnight, it will be less than ideal!) I’ve been reading The Third Plate, by Dan Barber. He is a chef -one of those farm-to-table chefs who became fascinated with the farmers who supply him. Through them, he discovered the thought involved in growing great food. […]

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Return to Wendlers

June 4, 2014
Bench Press

    With June beginning, and since I’m able to breathe without using 2 inhalers again, I’m returning to Wendler’s 5/3/1 (beginners variation) again. I missed almost all of May, so I’m just using those numbers again: Overhead Press: 70# Max. Deadlift: 145#Bench Press: 115# Squat: 145# The OHP and Bench are challenging as all get-out to me, but the dead lift and squat are still on the lighter side of the spectrum.  That’s OK. They will get harder in another month. This program has me lifting 3 days a week.  One day I lift Dead heavy and bench light; […]

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