2016 Jan OS Week 1 !! Core/Body Comp Check in

AnnSloan

Welcome to the core and body comp accountability (aka habit building) tread #1!

Looking forward to this year’s accountability plan.  I’ll be honest over the last year I have been way off track.  For me the only way I know I pay attention to my weight is via LOGGING my food and admitting to what I eat.  That works for me – so my advice for this JOS is – FIND WHAT WORKS FOR YOU and start doing in using these 14 weeks you can build habits that will carry you through the season ahead!  Practice if one method works great, not getting results you want - check in and ask for other ideas!  Take advantage of the group mojo.

Tracker: 

https://docs.google.com/spreadsheet...=562843066

Update your core information and/or your weight on the spreadsheet - we have our own tab. 

Other references:  Routine http://members.endurancenation.us/R...on+Routine

Rich’s plan: http://members.endurancenation.us/F...fault.aspx

Body Composition Improvement and Accountability = MyFitnessPal

• MFP has good integration with Garmin devices and Trainingpeaks: upload your workout via Garmin Connect, it shows up in your Trainingpeaks training log and is also logged in your MyFitnessPal account. 
• MFP has good group accountability tools: you can friend up other EN athletes

The group functionality is not great, so I recommend we just friend one another!

My user name is Ann_S_Tri

This is not a requirement, just more accountability if you want. If someone is viewing my log I might not have that extra glass of wine.

Here we GO!!!

 

pcboyle

Quick question - on the core/body comp tracking spreadsheet do we put our weight at the start of the week  - so 1/4 in the AM or the AM of 1/10?

AnnSloan

up to you Patrick - if you want to track Mondays go for it or Fridays. Recommend to be consistent how ever you choose.
Me - I am going with Mondays....

Leslie Knight

So, I track my weight every day and have spreadsheets.  I just entered by my 2015 data.  Good news is I fluctuated the same 2-3 pounds all year.  Bad news is I'm the same at on 31 Dec as I was 1 Jan.  And both are about 4 pounds heavier than my "never again weight.  Guess I better get serious!!!

Shaughn Simmons

Thanks for setting this up for us Ann......I'll try to keep up...

Happy crunching!

SS

Brenda Ross

While Ann will be upping the mojo factor on these threads, I will be doing duty in MFP. Friend me and lets make this work for us. User name is Brendadarleneross.

Joe Matchette

At first glance, I thought that said "Brenda Darling"....which does fit.

AnnSloan

Totally with you Leslie! I have data on my body comp for the last 4 years and I am at the oh my numbers!
Today I tracked my food and stayed on track! Let's get us some good numbers!

Go team!

Nemo Brauch

Crap, I'm a bit late to this party- but really love the idea of having some accountability on my core/strength work. I've used MyFitnessPal on and off for several years and have found it to be very helpful (it's amazing how just knowing you'd have to actually LOG that cookie makes you put it back down).

I also recently got a Withings scale that automatically logs my weight via wifi to MFP. So one less admin thing for me to do. Loving that!

I'm "ironnemo" on MFP- please friend me up!

Al Truscott

Though I won't be much involved in social media aspects of body comp and core/weight training work, I thought I'd share my current regimen. As far as weight and body comp, I'm one of those lucky folks who must've gotten the right genes or gut bacteria from my mom, as I have more trouble keeping my weight *up* rather than down. I do weight myself daily, and try to ease a decent variety of food, but don't follow any particular dietary philosophy - I'll eat meat, fish, carbs, and dairy. A regular omnivore.

As to core/weight training, I've accreted over the years the following program:

• 8 minutes of yoga like stretching, trying to hit multiple muscles and joints with each activity. not static poses, but very slow dynamic stretches. I made 'em up myself based on what I felt I needed to work.
• 30 push-ups, trying to get my nose to the floor each time with a straight back
• 90 second plank; followed by 30 crunches (not fast, steady)
• 90 second bridge; followed by 30 dynamic bridges
• 30 triceps dips on chair - but most to floor with each one
• 30 single leg mini-squats (about 45 degree angle, not 90 deg)
• 30 single leg static stands with opposite leg moving laterally, then fore/aft
• 3 days a week, I do a 24 minute routine at the gym, each activity is 4 reps, 30 seconds each rep, followed by 60 second rest interval between each: squat, seated leg flex, hamstring, bench press, lats pull, shoulder lift, triceps, biceps; then a 10 minute routing of small muscle forearm work, to re-build muscles lost in my spinal cord stroke.
• 3 other days a week, I do biceps/triceps/forearm work with dumbbells @ home.

This takes me between 30-60 minutes total every day.

I follow my weight on a Tanita scale, observing not only total weight, but BF% and body-water %. All three numbers are linked, and will vary depending on how hydrated or dehydrated I am. I like to keep myself between 58.5 and 59% TBW, which currently gives me about a 6% BF, and a weight of 149#. That weight drops 2-3# when I go to altitude in CO, and drops to 145 or so during a 12 week race build. Below 145#, I don't do so well; above 150, I feel fat.

Betsy Kantor

So I am trying to find the 2016 core tracker spreadsheet. I have the google docs app and have the other documents-run accountability, heads we win...., 2015 core spreadsheet, but get nothing when I search for the 2016 core spreadsheet. Suggestions??

I'm going to MFP next to get connected to y'all. Happy metrics/data gathering!

Shaughn Simmons

Go here Betsy: https://docs.google.com/spreadsheet...=562843066

Did my CORE strength today as I could not get it in yesterday.

SS

Betsy Kantor

Thanks SS and Ann.  I had to crack and access the spreadsheet on my laptop.  This document just isn't available/found on the google document app on my iPhone like the other spread sheets.  

Derrek Sanks

Quick question on the Core spreadsheet. Do we enter our combine time for the 2 x planks and total reps for the 2 x push-up/cords?

Thanks!

AnnSloan

bummer Betsy. I just got the 'sheets' app on my iPhone but that's about all the help I can be :-)

Wow with all these friends on MFP I do think about my choices....
Have a great rest of the week!!!

Betsy Kantor

agreed!  All my new MFP friends will motivate me to make the best choices too!  

Im now connected with garmin to MFP.  If I can only figure out my connections from garmin to training peaks I will be all set for JOS!  (I am such a tech loser)

Nemo Brauch

Lots of new friends in MyFitnessPal already- cool!

I should note, my weight/nutrition goal is simply to maintain my current lbs. Like many folks, I tend to pack on weight during winter like a hybernating bear. I made it through the holidays by logging my meals in MFP and just want to keep that strategy going.

OK- now to review that Core workout again and get myself ready to knock it out this afternoon.

Nemo Brauch

Posted By Derrek Sanks on 05 Jan 2016 11:07 PM


Quick question on the Core spreadsheet. Do we enter our combine time for the 2 x planks and total reps for the 2 x push-up/cords?



Thanks!

Derrek- I put in the totals for each one.  So 1 minute on the first plan + 45 seconds on the second plank= 1:45 on the spreadsheet.  I figure it's unlikely the numbers will ever actually be equal, so the total seemed to make the most sense to me.

Derrek Sanks

@Nemo - Thanks, that's what I'll do too.

Trish Marshall

Better late than never...need to get my core on so I'm in for this year! Used a spri tube for cords tonight but have paddles on order. I will be traveling all next week and will pack them and all my "butt homework" and bands too. No biking, but lots of short body work outs before adventure time.

I'm in the EN MFP group, but seem to GAIN weight when I the app in hyper focus. Trying to use Racing weight for food to see how that goes. Here's to a leaner 2016!

AnnSloan

Yep you can choose how you put in - just be consistent :-) cheers!!

Nemo Brauch

Got the Friday work done.

What kind of cords are you all using? I've got a "Bally Fitness" one from years ago (don't laugh). But I'm thinking they might not actually be stretchy enough for me 'cause I'm having a hard time getting the right combo of full extension and strength to follow all the way through the catch move to the finish.

Ed Eovino

@nemo... https://www.amazon.com/gp/product/B0006NU5YC/ref=oh_aui_search_detailpage?ie=UTF8&psc=1

rstrangemd

I skipped the swim prep today and went straight to the swim. Will try to add a little core tomorrow. Hopefully there is a bike in the hotel gym...

Al Truscott

Today's body comp activity: When skiing in the woods, look at the spaces, not the trees.

https://www.youtube.com/watch?v=hBV_Z90LNZg

https://youtu.be/hBV_Z90LNZg

AnnSloan

Nice!!  but the trees are pretty....

Steve Ross

Week One wowzer were through it. Well I have to say this is a part of my trg that I am hell bent on improving and continue to do the whole year. My routine is a little more intense than the  EN OS. Overview, it is split in 2 categories 1) Core 2) Strength Ex for Cycling. It has the planking/cords/push ups in it. I have bypassed the push ups 20 yrs in the military being forced to do them just unmotivates me on those. No worries there I have upped the ante and do one of my favorite execises and does a lot more, insert Renegade rows. https://www.youtube.com/watch?v=YHN0SGa-68Q. I was on a body rehab program for myself for the last 3 months or so. I bottomed out at 147 lb, my normal values 158-163 depending. During a build to an IM 153-155 normal values. So Day 1 of OS I topped out at 164 lbs and felt pretty good about it. Week One is done with the added extra aerobic activity I have slimmed down to 161 lbs,fat vs muscle??? I feel this trend will not continue. Well that's it gang for today. Keep up the good work and find the time to get the core/body comp moving in the direction you want it to go !!

Nemo Brauch

Al- that made me queezy!

Steve- I can't seem to pull up the Youtube video you linked. It just goes to Youtube.com But while we are on the subject, can someone please post a video that shows the difference between a "regular" pushup and a "military" pushup? The ones I've found area all pretty crappy and no matter how many times I read what is in the Wiki I still just don't get it.

David Howard

@Nemo. Arm wide - looking like a T from abow (works mostly chest) and Narrow -with arms sucked up almost touching your sides (works mostly triceps) a True Army reg Military pushup is arms are in between about at a 45deg angle. You lower your straight/flat body as a rigid unit to about a fist distance from ground -elbows bent to 90deg. Then up as unit (no leading with but or dropping hips). You will commonly hear a Military pushup described as more narrow at about 30deg to body.

Steve Ross

@Nemo, girl I fixed the shortcut my previous post too ! Just for you here it is https://www.youtube.com/watch?v=YHN0SGa-68Q

 

Steve Ross

@Nemo, girl I fixed the shortcut my previous post too ! Just for you here it is https://www.youtube.com/watch?v=YHN0SGa-68Q