Hey Lovies!!!! I’m still Flying High from Fitbloggin 10!!! Job well done, @Ronisweigh!!!! I had a crazy busy day in the Health Center so I am going to write my fitbloggin post tomorrow (nursing home day) This post is my weigh in post for @psbloggers! My weight is 280.3 I am down 5.1 pounds in the last 2 weeks!!! I have made some positive changes in my life!!! Details coming soon!!! STAY TUNED!!!!
Love Ya Lots,
Dr. Mo
So someone forgot to tell Indiana it’s spring. It happens every year; we get gypped out of spring and go right into sweltering 90 degree summer. I didn’t know what sweat was until I moved to the midwest. I remember the first time I went running outside when we moved here. It was in the 80s and when I got back it looked like I’d just hopped out of the shower. I was incapacitated for the rest of the day.
Anyhoo – I went baaaack to the gym this morning but it wasn’t so unbearable at 10 a.m. on a Sunday. Pretty quiet, which I likes.
Before I left I did a couple dozen or so pushups and probably about 80 crunches in the living room. Then at the gym I ran 20 minutes, lifted (legs and back) and then grunted out a tedious 25 minutes on the elliptical. Now I’m having coffee and wondering when would be an acceptable time to crack open a brew-skay. There’s just something about working out that makes me want to drink. (Just me?) There’s a 3Floyds Moloko Milk Stout in the fridge that’s calling my name.
Then Mr. CTT and I are headed over to the Lowe’s to get some supplies. Nothing fun though; boring stuff like filters and fertilizer. I do have a good time looking at patio furniture though. Especially if I’m rockin’ a buzz from the MMS.
All right — you kiddies be good today, peace! 
What’s your favorite part of your body? Or what used to be your favorite part?
I miss my triceps. I’ve been mourning for them since I got pregnant.
Besides my triceps, I appreciated my calves and my clavicles–really, the whole front area around my shoulders and clavicles. I’ve been missing all these parts, then not doing anything to get them back.
Not anymore. A few days ago I started doing five push ups a night before bed. It’s not many, I realize. One night I actually did eight, but my goal for now is five. I’ll just do five until that’s too easy and then I’ll add some.
I’ve also started doing calf raises, standing on a stair and lifting up on tip toe, then letting my heels drop. Since I started running at the beginning of the year, I’ve developed shin splints. I remembered something about them being caused by the muscles at the front and back of the calf developing at different speeds so that they pull apart.
The back of my calves are looking pretty good these days, but the fronts ache. They are tearing from underdevelopment. Before I go upstairs to do my five push ups, I do anywhere from 25- 50 calf raises.
Soon, I will have the triceps and calves that went missing four years ago. I think the clavicle/shoulder area will take more work but I’ll get to that later, along with the sit ups. For now, five push ups and calf raises until the muscles in my butt and lower legs burn is plenty. Sometimes a little resolution is enough. If I were trying to do 50 push ups or even had 50 as a goal, I would feel discouraged. Five is totally doable.
The running I’ve been doing fixes more than my body. That running is jeopardized by shin splint pain. Getting rid of that pain is enough motivation for me to tip toe/drop over and over.
Once I get two of my favorite muscles sets back to beautiful, I’ll set another fitness goal. For now, I’m happy to have something that I can accomplish in less than one minute. It’ll add up.
What’s the smallest fitness goal you ever set for yourself? Did you meet it?
TACFIT COMMANDO is a tactical fitness plan situated on the Circular Strength Training scheme. So, if you’re familiar with CST, you’ll realize the inventiveness behind the TACFIT program. I haven’t used TACFIT very much myself, but I do know that it’s a circle coaching program that can be practiced to a mixture of training goals. It was produced to accomplish the fitness demands of military, law enforcement, firefighting, and other agencies where fitness is a requisite. I also understand that there are new classes of TACFIT, and this session is from the Commando division (which I believe is bodyweight-only).
The training protocol for the following workout is…
Every minute, on the minute, for 20 minutes; finish 20 rounds in 20 minutes of:
* 6 Quad Hops to Flat Foot Squat
* 6 Knee Drop Spinal Rocks to Butterfly
* 6/6 Springing Tripods
* 6/6 Swinging Planks. *Note, I only did 3/3 in my video
One of the primary reasons why Circular Strength Training and the TACFIT protocol resonates so well with me is because of the scalability built-into the whole scheme. Not only are the practices ascendable, which assists dramatically with learning, but the actual sessions are ascendible, too.
Most fitness programs out there are 100% scalable, but it’s not built-into the curriculum. Tutors and trainee’s are required to scale their own programs because there is no official standard of what is beginner level versus advanced level, or anything in-between.
That’s actually what makes TACFIT dissimilar. There is no guesswork needed. You follow the formula at the level you can handle, without having to figure out if you’re doing the coaching that is right for you.
Using TACFIT bodyweight workouts program as-is, is the nearest thing to an individualized program that you can receive without having to play around with training variables, or employing a coach to do it for you. It goes very well for its intended purpose, right out of the box. If you’re looking for all-around practical fitness, then I strongly recommend the TACFIT program. You’ll be listening a lot more about it on Physical Living after the New Year.
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Charlotte and I after a weekend jog.
So, Couch to 5K has been going really well. So far! I’ve found that it is easier for me to get motivated outdoors, although I’ve probably done about 60% outside and 40% on the treadmill. I recently read this article from the NYT that talks about the differences between running outside versus indoors. The very brief synopsis is that you use more muscles running outside, but the experts that study that stuff still like their treadmills.
I’ll be finishing up Week 3 tomorrow! Hopefully outdoors since the weather has been so nice!
Moneen and Charlotte get their first bath at the new apartment.
Moneen is starting to get over baths. Actually, I think she just hated being in a confined space with Charlotte even more than she hated being wet, so she was distracted from trying to escape for a moment.
This is the beautiful not-quite-Spring view from the apartment window. Without tv, the "girls" and I do a lot of bird watching. This one was watching us back.
I was very excited to find these farm eggs at the Pee Dee State Farmers Market.
We bought these organic eggs at the Trinity Farms booth inside the building at the Pee Dee State Farmers Market. As I’ve written here before, one of my resolutions this year was to eat less animal products. And, along with that comes an attempt to eat more mindfully, especially when it comes to ethical food production. I think it was Michael Pollan who said that it is a lot easier to trust that your food is produced ethically when you can make eye contact with the people producing it. Of course, eggs are just a small part, but I’ve been looking for farm eggs since I left Jubilee, so I was happy!
This is the stray that has decided to live at my Dad's house. She's very stray looking, but she is getting sweeter.
I visited home and the tulip tree out front is blooming. Seems like the tulip trees get a head start on all the other trees.
I visited home and the tulip tree out front is blooming. Seems like the tulip trees get a head start on all the other trees.
Proof that spring is coming. Hopefully.
As I have stated on several previous posts, I am not a proponent of stead-state cardio. It is boring and does not provide the optimal results the general fitness enthusiast looking to get into good physical shape. Jogging, for example, is great for runners. It is specific to their activity and provides measurable results – e.g. I ran 5k in 24 minutes 15 seconds. Even these athletes benefit from variety in their exercise choice and the serious ones take advantage of this fact. I however am not a marathoner. I am saving that for my post-50 years (maybe:)). For me it is HIIT for cardio and a lot of variety within those workouts.
On Tuesday I hit the rower, stairclimber, and jump rope/body movement exercises. Today I went up to the gym track (1 lap = 1/12 mile) and did laps interspersed with body movement and core exercises. My workout partner joined me for this workout because he enjoyed last Thursday’s HIIT workout so much.
Pre-workout warm up was the bike ride to the gym – about 15-20 minutes at a medium pace.
Workout Start Time: 8:00AM
Warm up:
One lap of Lunge Walks
Inchworm Push Ups (while the other person performed the lung walks)
One lap of straight up Sprints
20 Squat Jumps
30 second Plank
One lap of Backward Sprints
10 Roll Ups
30 second Plank
One lap of High Skips
20 Mountain Climbers per leg
30 second Plank
2 minute break for a drink of water and some conversation
One lap of Side Crossovers
Push Up Position Hand and Feet Shuffle
8 Side Bridges per side
One lap of Side Shuffles
T-Up Push Ups
8 Side Bridges per side
One lap of Butt Kickers
10 Plank to Full Arm Extensions
8 Side Bridges per side
2 minute break for a drink of water and some conversation
One lap of Backward Sprints
[I cannot remember what exercise was performed here - UGH!]
30 second Plank
One lap of Backward-Flip-To-Forward Sprints
Around the Clock Body Weight Lunges – one time around clockwise, one time around counter-clockwise
30 second Plank
One lap of straight up Sprints
5 Lunge/Wide Squat Jumps – 1 rep = left leg lunge jump, right leg lunge jump, wide squat jump
30 second Plank
Workout End Time: 8:45AM
Plus some light stretching.
I have boxing class this afternoon, couldn’t be more perfect! I want to blow off some steam today in my workout! ………………………..This is what I’m eating/ate today in chronological order (+ lots of water):
- A glass of V8 tropical juice
- A cup of cantaloupe
- A large weak soy latte with 2 equals
- A grilled chicken breast with one tomato and a piece of whole grain toast.
- 12 cashew nuts
- 2 carrots
- Green tea
-A 2 egg white omelet with ham
Remember all before 6:00pm
- More green tea
