Week 8 Chat (10-16 March)
SkimFlatWhite68
Posts: 1,254 Member
Hi Challengers!!
Welcome to Week 8 of the Trim Taut and Terrific Aussies (and friends) 12 week challenge!!
The purpose of this thread is whatever you want
Chat away to your 
content - it's all about sharing and support.
If you are a late starter (welcome), please make sure that you have read the GOALS thread, and posted your details under INTRODUCTIONS.
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For the last 3 weeks I've had a bung hand, I tore the ligamentsat the gym doing a clean and press with too much weight, bad technique will get you every time. I'm pretty sure I didn't keep my wrists tight and straight. This weekend I did legs only and I took the strapping off my hand over last night and it does feel better again this morning, so I think the week off weights last week was a good thing. I might stick to legs every second day this week. But, back to work today, so typing and writing is what made it worse by the end of last week. Just have to strap it back up again this morning and see how I go AND keep to my diet this week... Now there is the problem!! LOL!
Hope you all have a great week
Welcome to Week 8 of the Trim Taut and Terrific Aussies (and friends) 12 week challenge!!
The purpose of this thread is whatever you want
Chat away to your content - it's all about sharing and support.If you are a late starter (welcome), please make sure that you have read the GOALS thread, and posted your details under INTRODUCTIONS.
* - * - * - * - * - * - * - * - * - * - * - * - * - * - * - * - * - * - * - * - * - * - * - * - * - * - * - * -
For the last 3 weeks I've had a bung hand, I tore the ligamentsat the gym doing a clean and press with too much weight, bad technique will get you every time. I'm pretty sure I didn't keep my wrists tight and straight. This weekend I did legs only and I took the strapping off my hand over last night and it does feel better again this morning, so I think the week off weights last week was a good thing. I might stick to legs every second day this week. But, back to work today, so typing and writing is what made it worse by the end of last week. Just have to strap it back up again this morning and see how I go AND keep to my diet this week... Now there is the problem!! LOL!
Hope you all have a great week
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Hi everyone! Hope you all had a great week last week, and looking forward to another one this week!
I had a pretty good week - got all my running in, squash, but only 1 bodyweight strength session. For me, the strength stuff is always what slides when I am busy. I ran my 10 km time trial on Saturday in 60 min and 42 sec. I had wanted to go under 60 minutes, but I am happy with that time, because I am satisfied that if I was in a race, I could push that bit harder to go under 60 minutes.
I had my son's 6th birthday yesterday, so all the family was over for cake and party treats - didn't bother to log anything after breakfast. I am eating at maintenance now, so I'm not worried about going over my cals for 1 day, because I have been eating to target pretty well every other day, and I have to get it through my head that if I stay in the green every day, I will continue to lose weight, which I don't really want to do. I did have a new low weight on the scale during the week (a bit too low), so I have put up my calories this week. Running really chews the calories, it seems. Will see what my weight does over the next few weeks.
My plan for this week:
- 4 runs including 1hr 40 min long run on Saturday!
- squash tonight
- bodyweight strength 1-2 times
Skim - good luck with your hand! It's great that you can still do so much other stuff while it is healing. And good luck with your eating this week! If you're doing more cardio, maybe a few more carbs won't hurt? Gotta fuel those HIIT workouts and replace those glycogen stores! I know you prefer to eat low carb, so feel free to disregard this advice if it is not right for you.
Have a good one!0 -
As some of you know, I have committed to do a 60km walk and a 53 floor stair climb next year (separate events). Today I got my new training plan and week 1 is intimidating and it just gets worse week on week for 12 weeks, when I go back to get a new plan.
Day 1 - run up 3 x 15 floors with a 60 sec rest between each set plus 3km walk.
Day 2 - rest
Day 3 - 8 mins on stair master, 25 leg presses, 20 seated rows, 2 x 30 secs of step ups, 15 alt cable rows each arm, 20 calf raises, 2 x 30 secs dumbbell arm swings, 2 x 30 sec L&R planks, 4km walk.
Day 4 - 3km walk
Day 5 - rest
Day 6 - run up 3 x 15 floors with a 60 sec rest between each set plus 3km walk.
Day 7 - rest
And that's if I don't have a hike booked.
The floor climbs escalate to 3 x 50 floors by week 12 and the walks to 20km. The gym programme also escalates though not as sharply.
I am starting to feel rather scared. :noway:0 -
I feel scared for you Helen!! That's some plan!! The thing that jumps out at me is running up 15 flights of stairs. I love the look of Day 3 though. I'm sure you can do it, and as the plan progresses toward the event it will get harder, but then you'll be able to do it all with ease.
Mich, thanks for the advice, I know with the extra cardio I need some carbs, but then I just seem to binge. I think the solution might be protein oats for breakfast instead of carbs at night (which leads to binge eating). I still have heaps of veggies and strawberries just about every day which make up most of my carb intake.
I made up some trail mix on the weekend with almonds and macadamia nuts, seeds, some craisins and I can't remember what else. Trouble is, it's so yum that I end up having 4 serves rather than just one!! Love that stuff.
I didn't go to the gym this morning. It looks like another cracker week at work and I'm mentally exhausted. Last night I went to bed at 8:30pm, slept fairly well and even though the alarm went off at 4:35am this morning I just couldn't get up, so I turned it off and then woke at 6:15 feeling much better. So another day without my weights workout, but I'm still walking. I guess it's good to rest my hand and it is actually feeling quite good this morning. Still strapped though, so it's got lots of support and I'm still icing it twice a day. Maybe the rest is good for me overall.
Oh and last night I made up another huge batch of Cauliflower Fried Rice so I have my lunches for the next 3 days sorted! If I have that with a plain Chobani yoghurt after, I feel completely satisfied and it's super easy to take to work and just heat up.
Making Pumpkin and Sweet Potato Soup for dinner tonight, will have it with some chicken or something...
What's everyone else cooking this week?0 -
Oh and Mich, 60mins 40secs is awesome for 10km!!! I know what you mean about getting under the 60min... I'm sure you will do it in the real event!
I did an 8km beach fun run in October and I did it in 60mins and 6 seconds or something like that. When I got my time all I could think was - if only I'd known I would have run that tiny little bit extra!!! Never mind, there is always this year to do it again.0 -
Hey all, just back to work after a long weekend down here. I'm proud to say that not a drop of alcohol was consumed by me although I did have a bit more junk food than I care to admit. Did weights Friday, an 8km run Saturday (knees and ankles feeling pretty good) and training last night.
Skim - hope your hand heals up well. Injuries are frustrating but at least on the upside there's still some stuff you can do. I think getting carbs from oats/sweet potato/veggies does seem to reduce the urge to binge (as opposed to bread and sugary carbs).
Michable - nice run time, you'll definitely break the hour in a race
wahelga - that training program sounds pretty intense. Stair running is hard but an amazing workout!!! Having a set plan is great because it makes you push yourself. I find with stair running my mind gives up long before my body does, you're probably capable of so much more than you think. Make sure you fuel your body enough to account for the increased training volume otherwise you'll end up exhausted0 -
Hi everyone,
I know I don't post much but thought today I would check in.
I'm in the last week of phase 3 of p90x2. I'm sad it's ending, but at the same time, I've def gotten stronger.
Today I did a 5km hill training run in 33mins. I ran both hills. I should say mountains, cause really that's what they were.
You can view the info here if you wish http://connect.garmin.com/activity/458892040
Last week I did a 5km speedwork session, and my laps were at a 4:10 pace, which I'm wrapped about. Will have to keep doing them even though I hate them.
Diet, fine, I'm eating minimal dairy but no grains, don't want them. And when I do have them (like pizza the other day) I fill yuck.
Great work Michelle on getting 60:40 on 10km, You'll smash your 60min goal for sure in a race.
Helen, good luck with the walk. have you considered doing Seirra Terra? (that's if you live in victoria that is).
This week I plan too cook a few more recipes from against all grain, and nom nom paleo food for humans. I'm actually still reading the forward, and Michelle is awesome, I love the cartons, can't wait to try more of her recipes, if it's anything like her app, they will rock.0 -
Nice work Gemma with no grog on the weekend, it's been a while since I've not at least had a glass of wine on a weekend.
Good to see you Matilda, mountain runs!! OMG!! I like NomNomPaleo as well, just the app though, haven't seen the book but I bet it will be great.
Tonight I cooked sausages for DD and Beef Kebabs with onion and capsicum for me, plus Pumpkin and Sweet Potato Soup. All good, might have some yoghurt later.
On the hand front - this afternoon it feels almost normal, so I think I'm finally turning the corner. I even picked up something without it hurting, so I must be making progress. Planning to go to the gym tomorrow morning so I'll be going to bed early tonight.0 -
Hi All! Here I am for my weekly check in. Exercise is still good, but diet needs working on. Haven't had too many belly issues, so the Low FODMAP diet seems to be working. 1 more week till I'm back at the dietician.
Fitness coach at Fernwood has told me that I have to get serious about weights if I'm to reduce my bf % before my holiday in June. So I've booked in a PT session to get my familiar and confident with the Fernwood set up and I'm re-evaluating my weekly schedule. My schedule this week will look somethign like this;
Mon: Body Pump
Tues: Body Step
Wed: Cardio & Weights
Thurs: Outdoor run
Fri: Body Balance/Rest
Sat: Body Step
Sun: Weights & Body Balance
These are all morning workouts. My arvo workouts have been scratched now that I'm back to full time uni (the last 3 months I only took 1 unit, now I'm back to 2 units). I'm just going to go for some active lifestyle activites after work (Monday arvo I mowed the lawns, yesterday I met up with the PT) so that I can still get an hour or 2 of study each night. Work, uni, working out.... who needs a social life, right?
Skim - glad you're taking it easy and looking after yourself, and that you're on the mend.
Mich - go you good thing! You've got an impressive schedule and are reaching some impressive goals!
Wahelga - Far out brussel sprout! That stair thing sounds hectic! What is it? A fun run/charity thing?
Gmallen - High five for the no alcohol! I didn't drink last weekend either. Go team!
Mmk - 5km of hills in 30 mins?! Lordy you are fit! Well done.
Hope everyone is doing well. I think I'll do a proper weigh in tomorrow... Although I'm fairly certain that everything is STILL the same.
Go team!0 -
Good morning everyone and Happy Hump Day!!
I am very pleased to report that I got up early this morning and went to the gym I set my alarm for 5am instead of the usual 4:35am. I had all my stuff ready, so all I had to do was brush my teeth, get dressed and go. Was at the gym at 5:15am and worked out for an hour. I think I might keep to this schedule, it seems much more reasonable to get up at 5 than something starting with a 4... I can still be home at 6:30 and out the door on my way to work at 7:30 (provided I get breakfast and lunch ready the night before), have whatever I'm wearing hanging on my door and DD school uniforms all ready etc.. I know it's only 15 minutes, but it makes SUCH a difference!
I decided to do a modified full body workout and test out my hand for upper body exercises. Didn't do too badly, but couldn't really lift much. Ended up on machines for the most part, plus did some side raises with 5kg dumbbells. Went well on legs, but just have to be really careful with any of the "pull" actions. Chest press is fine as long as I concentrate on keeping wrists straight, but still didn't have much weight on (20kg).
After that I did my walk/run on the treadmill 6/12km. I was thinking of the runners and in particular Mich you at your 10km/hour. There is NO WAY IN THE WORLD I could keep up that pace for an hour - you are a champion!!! I can smash out 12kph for one minute at a time, and then the last interval I do it for 90 seconds, but that's it!
Anyway, had a good workout. I'm MUCH better with my food when I'm back into my weights, although I still feel like I need the extra carbs with the walk/run intervals so I had oats for brekkie with an egg white, vanilla protein powder and some frozen (thawed) berries chucked in. SO NICE!!!!0 -
Good routine Mon, if you need an additional rest day you could certainly have 2 per week. I agree with the coach, weights will change your body like cardio will not. The cardio is still good to keep up 1-2-3 times a week, but weights will reveal a fabulous body underneath. Let us know how you like it...
Pump is a good class as well. I know a lot of people diss it, and I barely ever do it myself, but it's very good for endurance weights and works your muscles differently than higher weight and fewer reps. So doing both is a good combination.
My only comment is that I wouldn't do Weights on Sunday and then Pump on Monday - you might need a day in between for recovery. Mon-Wed-Friday might be better for your weights routine.0 -
Good suggestions - I didn't even think about how Monday is after Sunday! Haha! So linear.
The only reason I picked Sunday is because the PT said to try and get some weights in before Body Balance. If I try to do that on Friday, I'd have to get to the gym at 5.30am, and I just can't see that happening, lol. I'll keep the routine for this week, and if needed rest on the Monday, I can't see me doing weights and Balance every Sunday (I mean, next Sunday I'm in Manly, so no chance)... so if I like it, maybe I'll push for the early start on Fridays.
Thanks for the tips though! With weights, I need all the advice I can get!0 -
Mmk - 5km of hills in 30 mins?! Lordy you are fit! Well done.
my fastest 5km is 22:43 so 30 mins seems slow, but yeah these are mountains and hills are speedwork in disguise.0 -
Happy Friday!!!
OMG - I can't believe how fast this week has gone! Lots of drama this week, nothing taxing, just things happening. My office is next to the Barangaroo site and we saw the start of the fire on Wednesday and spent the next 2 hours looking out the window at the fire until the smoke got so bad we left the office around 4pm. Had to walk down the fire stairs (which I do every day anyway) but at the exit were almost accosted by police as we had walked out into the cordoned off area and had to be escorted to the safe area, walking over the fire hoses... Weird. Anyway, no one got injured which is good but the site was empty yesterday, I guess they need to work out what to do next.
Gym wise, I've been getting up this week at 5am and oh boy, that extra little bit of sleep does make a difference. I can still get an hour workout done before I have to come home, so I think I'm going to keep up that time frame. This morning I went at 5:45 because I'm at home today and that was even better!! Besides, all the die hard gym fanatics who are there at 5am doing weights are usually out by 6am so it was pretty quiet and I could do whatever I wanted today. Did a full body routine and then a walk/run session on the treadmill.
My hand is crap. STILL not better, still strapped, still icing it every day and still bloody hurts. ugh.
Diet has been good this week. No wheat, no recreational sugar and if I can keep it up over the weekend I'll be super happy!
This afternoon I am taking DD away for the weekend (which is why I'm working from home today so we can get an early start). I'll only have my ipad to use so I may not check in over the weekend here. Will see how the reception is... hopefully will be alright. I'm missing Bumper so much, so I thought if we went away at least I'd be doing something different and it wouldn't be so bad. Didn't think I'd ever be this pathetic in love, but there you go... I am.
I've packed some training books and will work out my programme for the next 4 weeks. I want to get back into weights, but need to keep protecting my hand, so it will be mainly leg work with some light upper body (which is what I did this morning) for the remainder of the challenge. I'm not going to make it to my original goal of 58kg, but that's ok, I'm happy to just get back to my starting weight LOL!!! I'm sitting around 65kg this week which I know isn't bad or anything, but I would like to be a bit leaner. I'm fortunate that my weight always distributes itself evenly, and maybe a little extra on the chest area, so I'm still in proportion.
Well, that's it from me today. Hope that everyone has a great day and weekend!!
XO from Skim0 -
Oh, and for the runners in our group - I got up to 12.6kph sprints this morning!! I was very happy with that, normally I only do 12kph but today pushed myself to do 12.6 for 90 seconds. My walk speed is 6.5kph
I do one minute walk, one minute sprint. 20 minutes today. I always think of the runners in our group and am constantly amazed at your times!0 -
Hey Mon, you will work it out. Give your plan a try for a week and then you can always change it. I'm not sure I would do weights and then BB - I like to do a bit of cardio after my weights to get everything loose and limber.0
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Writing from down the south coast... Had a terrific day today, started out with a sleep in until 8am, then went for a walk/run around the local streets, a walk down by the water and then wander around some markets about 10 minutes drive away. Also had a little snooze this afternoon, very indulgent! Have had a lovely day, feel very relaxed.
Have a couple of weight training books out now and about to write up a workout for tomorrow and figure out what I'm going to be doing at the gym this week. My hand feels ok today but I think another week protection from lifting is a good idea.
Hope you are all having a great weekend!0 -
I must be old - I remember when Barangaroo was plain old Walsh Bay. It must be exciting watching the building/redevelopment happen. A long time ago (1984 to 1996) I worked in Goulburn Street (Chinatown end) overlooking what was to be Darling Harbour as we know it now - we used to make jokes about having harbour views from our office - it was freight train tracks and not a pretty site. I remember when one of the old wool stores burnt down - we had a birdseye view - exciting and scary too. Once Darling Harbour was all built though it was magic - somewhere to walk at lunch time and feed the ducks - they even used to have netball courts and we had an office comp once a week. You've made me quite nostalgic. I'd be quite interested to see Barangaroo when it's finished - one day.
Anyway hope everyone is doing well. Personally I'm good and even better since I replaced the faulty scale, which means I now have a gauge of progress again. I do like seeing the numbers - it's reassuring to have the extra validation of what I'm doing. I mean I can get out the tape measure and I do feel some difference in how I feel and how clothes fit but the scale just adds that extra motivation to keep at it because you can see the numbers.0
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