2016 Jan OS Week 3 !! Making Core/comp habits

AnnSloan

Ok welcome to week 3!!  Whoop Whoop.  Any new habits you are doing during this OS you'd like to share?  Hopefully the core routine or your own. 

I went to Trader Joe's and got soycatash - yummy!  I added some to eggs for this morning for an excellent breakfast.  My other trick is crockpot chicken. I do lots of chicken in crockpot with spices and then put it in one serving size containers....so there is lunch on the go, Mostly keeps me from going out to lunch.

Happy week 3.....good luck on the weigh-ins and routines!!

[Deleted User]

Ann, thanks for doing this and keeping me honest! I swear, if it wasn't for the core accountability spreadsheet - I'd never be doing this! Besides the planks, swim bands, and push-ups, I've been doing some hip and calf work from my PT a couple of years ago. I had pulled a calf muscle then and don't want a repeat. Every now and then I feel a little something, so I'd like to prevent any issues. The entire workout takes about 30 mins so I have no excuse not to:-)
I went to put my weight into the spreadsheet this a.m. and noticed that there were lots of numbers filled in for this week, and several following. I'm sure that's not correct, but wondered if you can correct that or let me know why there are numbers there? THANKS! Have a great week.

Brenda Ross

I am afraid I am not doing the core work as prescribed. I see a trainer two days a week and I am doing core work there, as well as things like kettle bell swings etc.. but this past week I have been getting an extra core workout by coughing my lungs out :-( This also results in me not feeling very hungry so I am down 4lbs. Not the way you want to loose weight :-(

Nemo Brauch

Ugh, Brenda that sucks. Hope you are feeling better soon! I'd love to work with a personal trainer- maybe someday I'll find someone I trust, but for now, there really isn't anyone out here on OBX worth the $$

So, I'm swimming Mon/Fri right now (shhhhh, don't tell the coaches) and noticed the # calories burned for the first time in MFP. OK- I know that the calorie burn thing is a bit of a swag and you shouldn't trust it 100%, but really? Swim for an hour and the best I can do is burn 200 calories? Given how hungry I am after swims, you would think it should be at least 400! Grrrrrrrrr.

Al Truscott

My core workout from last Friday:

https://www.youtube.com/watch?v=JzB2lh4kWbI

https://youtu.be/JzB2lh4kWbI

 

rstrangemd

@Brenda- sorry to hear. I hope you rebound quickly

Trish Marshall

Heal up Miss B!

Push ups, planks, squats, bi's, tris and single leg balance today. No cords as I swam a short work out. I hope to make this a M/W/F thing.

AnnSloan

Posted By Carol DeFazio on 18 Jan 2016 11:46 AM


Ann, thanks for doing this and keeping me honest! I swear, if it wasn't for the core accountability spreadsheet - I'd never be doing this! Besides the planks, swim bands, and push-ups, I've been doing some hip and calf work from my PT a couple of years ago. I had pulled a calf muscle then and don't want a repeat. Every now and then I feel a little something, so I'd like to prevent any issues. The entire workout takes about 30 mins so I have no excuse not to:-)

I went to put my weight into the spreadsheet this a.m. and noticed that there were lots of numbers filled in for this week, and several following. I'm sure that's not correct, but wondered if you can correct that or let me know why there are numbers there? THANKS! Have a great week.

Carol - thanks for catching that- it's what you call - COPY paste...and forgot to delete !  I have removed the numbers for after this week.

Folks - The following folks have FRIDAY numbers filled in - I did not want to delete in case it is was mis-type in Friday instead of today.

Julie Pfeifle -  Mike Roberts - Steve Ross - Brenda Ross -  Dinhofer - Jeff Sullivan

 

AnnSloan

@ Brenda - feel better - YUCKY way to do core workout.

Me - I am doing Kettlebell training and some other training, so not doing the prescribed workout myself.

@Nemo - I'll have to look at my swim calories now..that does seem low....

Have a good week everyone!!

Steve Ross

@Ann, interesting on the chart. I have no idea where those numbers came from for at least myself .I left the numbers up in case someone else mistyped their own input.

Nemo Brauch

Ann- just an FYI, I added "Friday" results today because I switched things up with my schedule a little.

I have to say that tracking the core stuff does seem to be helping keep me motivated, and it's also encouraging to see the progress. 40 pushups today in total vs the 10 I was able to eek out on day 1. That's kinda cool.

Al Truscott

Today, I worked on my hip flexors. 60 Second Ski Tip: In powder, if you get tired, just sit down!

https://www.youtube.com/watch?v=T40V25tlNHM

https://youtu.be/T40V25tlNHM

rstrangemd

@Al- as an East Coaster, please tell me why I never see any other skiers in your video's. All the ski resorts I've ever been too I have always had to dodge other skiers not trees.

Al Truscott

Robt, others have also commented on this (Do you have your own private ski area?). Here's the secret...I've been skiing at this area, Snowmass, since 1968. Also, it is HUGE - 3370 acres, over 100 named runs. But, much of the area is "front country", meaning no real runs as you might know them, just lines amongest the gullies and trees. Also, there are three other world class ski areas in the immediate vicinity: Aspen Mountain, Buttermilk, where the winter X Games are held, and Aspen Highlands, which boasts additional awesome bowl-like terrain; being closer to the town of Aspen, they tend to get more than their share of skiers. The resorts dont get any traffic from Denver, its too far away. So The only skiers are on vacation or locals from our little valley. So put this all together ...huge area, which I know intimately, relatively few skiers compared to many other resorts (Vail, anyone?), the middle of January (the dead zone for ski vacationers), and my penchant for seeking out and knowing how to get to powder stashes, makes for an uncrowded day. The spot in this video is called Hanging Valley Wall, a broad open face which was scarred by a fire 150 yrs ago. At that altitude - 11,000 feet - it takes a long time for regrowth. To get into it, you either climb/walk for ten minutes or take a ten minute Poma ride followed by a 10 minute icy above timberline traverse. Once there, to enter you have to negotiate a really ragged, rocky, steep cornice/headwall, then know where you are going. Not so many people want to do this "double black diamond" stuff. But me, well, its what I live for.

Now, if you like, I can put up some videos of the more trafficed terrain to prove there are others who ski here too, but what fun is that? Especialle when its snowing...

Derrek Sanks

@Ann, I also had stray numbers in my row and I just deleted them.
Regarding new routines, I've added body weight squats. I do them for three days then take a rest day and repeat. Started at 50 2 weeks ago and now at 140. I also do pull ups about 2-3 times a week (one set/max reps) but not on Mondays/Fridays. I started out in the mid-single digits several weeks ago and now barely in the double digits. The accountability is keeping me honest too and ensures I don't slack off because I can't do less than the previous week.

Al Truscott

Posted By Derrek Sanks on 21 Jan 2016 01:47 PM
@Ann, I also had stray numbers in my row and I just deleted them.
Regarding new routines, I've added body weight squats. I do them for three days then take a rest day and repeat. Started at 50 2 weeks ago and now at 140. I also do pull ups about 2-3 times a week (one set/max reps) but not on Mondays/Fridays. I started out in the mid-single digits several weeks ago and now barely in the double digits. The accountability is keeping me honest too and ensures I don't slack off because I can't do less than the previous week.

Derrick...that's a lotta time spent doing knee bends! I wonder if its adding anything beyond what you already get from running. For my body weight wko, about a year ago, I switched to single leg squats. I'm up to 30 each leg now, pretty much daily, in addition to weight sled 2-3 x a week. I think the single leg is also great for balance and small muscles in foot, calf and hip.

Derrek Sanks

@Al, it is a lot. Right now I'm doing them in sets of 50-60 with 2-3 minutes between sets. I'm careful with my form as I make sure my knee doesn't extend pass my toes and focus on keeping my lower leg vertical. I used to do single leg squats a couple years ago and plan to start again in a couple weeks. 30 each leg is beast-level! I'm trying to balance and improve my glute, hamstring, and quad strength. I'll also start doing bridges when the Core Routine does.

Nemo Brauch

John- don't be discouraged about my pushup numbers. Those are totals for the 4 sets, not per set!