_ecofeminist wrote: »

10 weeks until 2019! We don’t need the new year to start making changes. 👊👊

OMG--- yes 4 weeks until Thanksgiving--- I just can't believe how fast the year goes once Fall hits....wow

Daily Report Tue 23 Oct

Tracking: Yes
Calories: Under
Exercise: Yard work and pool cleaning.

Two more weeks before I can continue cardio with my weight/strength training. Tweaked my knee while in Florida, but no pain or swelling this time. Met with nutritionist for this month, good news no muscle loss. But no gain. BMI down, hopefully I can start replacing fat with muscle soon.

jcgator2016 wrote: »

Daily Report Tue 23 Oct

Tracking: Yes
Calories: Under
Exercise: Yard work and pool cleaning.

Two more weeks before I can continue cardio with my weight/strength training. Tweaked my knee while in Florida, but no pain or swelling this time. Met with nutritionist for this month, good news no muscle loss. But no gain. BMI down, hopefully I can start replacing fat with muscle soon.

Hope you mend soon too, @jcgator2016 ! Having an injury really stinks and really messes with our goals! Take care and heal!

Daily post tues, oct 23
Tracking: yes
Calories: over, not including exercise
Exercise: stairs 😩

SLIMn2016 wrote: »

Daily Post: Tuesday, Oct. 23

Track: Yes
Calories: Under, 5/2 fasting day
Exercise: 65min. walking 4 miles on the treadmill at 4.0
Water: 96oz.

Comments: Spent the night in the ER with massive leg cramps in my previously injured leg. So the next two weeks I'll need to tone down my exercise quite a bit to be safe. Hopefully I can still get to my goal weight---will have to reassess my diet also.

Oh no! What did the dr say to do about the cramps! ?

Agree with @jcgator2016 - muscle cramps are no joke. My mom used to get hellish ones in the middle of the night.

What are you taking for them?

AB0215 wrote: »

Question of the Week:

If you could have one food calorie free for there the rest of your life, what would you choose?!

Definitely pasta. Or rice. Either one lol

Daily Post (Tuesday)
Track: no
Calories: I think under
Exercise: 30 minutes elliptical

jcgator2016 wrote: »

So sorry to hear that. Hope you are feeling better, Nancy. I used to get painful leg cramps in my calf muscles. No joke, they hurt like hell.

Thanks Jim--- you and I are a mess now! I hope your knee is healing fast... so frustrating to get sidelined isn't it?!! Sending you healing vibes!!!

cmteach4 wrote: »

OhNo, Nancy! So sorry you are hurting! Are you getting enough calcium and potassium? I drink a glass of milk when I get leg cramps and it seems to always help. Don’t know if that would help you! Don’t worry about your weight goal, it will come, but get healthy ! Take care. Hugs!

Thank you Chris... hmmm that is a very good question--- actually I think I may have been omitting my calcium intake over the past weekend (no protein shakes on the weekend)... I'm mostly dairy free. I do take a multivitamin. You are so right though--- maybe I need a banana every once in a while too--- something else I've omitted in my quest to lower carbs---

_ecofeminist wrote: »

Week 4 Weigh In

PW: 143
CW: 141.5

WHOOO! AWESOME LOSS!! How's the IF and OMAD going? (Looks like it's going great!)

@SLIMn2016, yeah the knee is coming along. Sometimes when I make a sharp lateral cut, it lets me know it hasn't fully healed. But, it's holding up okay for my weight/strength workouts since I won't be doing much cardio for two more weeks.


Nance, you probably already know this, but the muscle cramps just don't go away on their own. I used to get them all the time, especially at night. Mostly in my legs in the form of cramps, muscle spasms, charley horses, especially in my calves, hamstrings and glutes. I loaded up on potassium and gallons of water, but didn't seem to help much.


I'll tell you what helps me tremendously:


Stretching - I do this every morning for at least 15 mins. It's important to get the blood flowing and getting the joints lubricated. I also do a warmup stretches before any type of workouts. Nothing worse than straining muscles without a proper warm up.


Staying hydrated during workouts.


Cool down pace on machines. If I do hard sprints on the bike for 20 mins, I make sure to slow down and pedal slow for at least ten mins. Also a quick stretch.


Foam Roller after cool down and workouts. This is vital. After I shower and eat, I'll get in front of the TV on the floor and use the foam roller. I have a smooth one and a spiky one. Rollers help to remove lactic acid in muscles and roll out tight muscles which helps blood acidity return to normal quicker. It also releases tight muscles. When you get on that elliptical trainer for 60 mins like you do, your IT band and hip flexors are more prone than other muscles to get shorter, which in turn puts more pressure on your other leg muscles. The foam roller can lengthen them which can prevent injuries. Then I use the spiky roller for deep trigger points which helps range of motion, better flexibilty, and breaks down tightness and knots.


Magnesium. Make sure you are getting enough. Most people don't.

Daily Post: Wednesday, Oct. 24

Track: Yes
Calories: Under
Exercise: 30min. stair climb & 65min. walking 4 miles on the treadmill at 4.0 (morning) & 50min slow pace elliptical (evening)
Water: 140oz.

Comments/Goals: Trying to vary my workout routine.... it's hard right now bc I'm limited (no jumping, running, no lifting heavy). Going forward I'll try to manage my stretching/rolling/recovery better.

Daily post, Wednesday, October 24

Tracking: yes
Calories: under
Exercise: yes 3 minutes of strengthening exercises 😄

cmteach4 wrote: »

Daily post, Wednesday, October 24

Tracking: yes
Calories: under
Exercise: yes 3 minutes of strengthening exercises 😄

Three minutes? Were you trying to open a jar? Just teasing.