"Fitness Club" Thread

[Starbuccaneer]

Over the last few weeks my gym attendance has been spotty, I had a few things come up (visiting family, school stuff) and unfortunately the fitness thing seems to fall the to the side when I’m feeling a bit overwhelmed, gotta work on that. But for the three weeks before that I was very consistent and I’ve been eating healthy. I feel like I’m headed in the right direction, the new year has been good to me.

Wolverines!

I totally understand that Nike. I am slowly replacing that with the more stressed I am the more I need to workout. I feel so much better after. By no means is this always the case…but it’s definitely slowly happening.

Haven’t been on the forum in 3 weeks (3 weeks!) mostly because my work situation changed dramatically without warning and I’ve been shaving off everything nonessential. GWC is essential but between twitter and such, I’ve been talking to y’all, so checking in here fell off the roster. I’ve tried really hard not to let workouts fall off, though, because it leaves me feeling so much worse.

I uppped my weekly gym rotation from 3x to 4x about 6 months ago because between applying to schools and planning the wedding, the added stress in my life was really getting me down. It’s a big commitment to be at the gym that often and I don’t always make it happen quite the way I want. That said, I can’t recommend more Aset’s advice to just do your best to to make the workout happen because you are more stressed. It’s just the best thing in the world to melt it away. Or at least find some higher ground and perspective to help you manage the stress.

Last Wednesday I claimed my spot in the 6:30 spin class about 10 minutes after registration opened at noon. But I have an overdue paper that needs serious attention–it was supposed to be published in January but I’m still actively working on polishing the draft so it hasn’t gone to the design team or the client for final approval. Come 5:30, when I need to pack up if I want to get to the gym, change, stretch, and warm up before spinning, I felt truly panicked. I skipped my workout. It wasn’t just the self-flagellation from getting off track on achieving my cardio goal for the week that got me down later. My body felt so tight and cranky from the added stress of panic, the 11 hours in front of my office computer, and the itchiness of muscles begging to get worked but then denied. I made up the cardio the next night with a run, but in the meantime I did myself more harm than good.

Internalizing that lesson is one thing. Putting it into action every time is another. It’s a process. Heading in the right direction is sometimes all we can accomplish on a given day.

[CylonMATRIX]

ok folks both of the treadmills in work

I have 5 running treadmills at work & they’re almost always occupied. That’s the reason I’ve been getting people to start skipping rope with me.

Also, I also realised that the “jumping 3 feet over an obstacle” routine is good for explosive leg power building - and thus good for your striding technique. (This jumping routine was part of the Spartan routine for the 300, though I’ll bet it was more extreme.) I got an endorphin rush the last time, sane feeling I got from practising cartwheels during a trial capoeira class one time.

Just remember to use the right sneakers and jump lightly on your feet - don’t let your knees take too much abuse.

You can prep/warmup for this exercise by doing lunges, or walking lunges 30 feet up and down.

Just trying to make lemonade out of a situation here…

Sent from my iPhone using Tapatalk

[CylonMATRIX]

Just to re-iterate: if the treadmills are full, one could get around it by breaking down the exercise of running into its’ elements and work on those elements instead; these include :

• breathing exercises (e.g. Try singing while skipping or jumping around, practise tai chi, yoga, meditation, etc)
• back posture ( I think lumbar and lower back exercises are the most ignored, yet crucial routines)
• footwork. Believe it or not, there’s a proper technique for running with your feet. Although the jury’s still out on which technique is the best or correct one.
• strength training. Especially along your hips and thighs.

The list is non-exhaustive, but you get the picture. I defer to Chuck for his expertise.

Sent from my iPhone using Tapatalk

[Chuck]

I know virtually nothing about running. Or, as my dad used to say, you can write everything I know about running on the inside of a matchbook with a grease pencil. Here’s pretty much the sum of what I know: It’s a bitch to run when overweight because, well, stuff moves around. Imagine what it’d be like as a woman with double-Ds running sans bra. Well, they don’t make belly bras. Or moob bras. (Wow, maybe they do, and that’s scary.) The first time I tried running I thought my gut was going to tear off. And my back hurt. And I felt sharp knee pain after a short distance.

My trainer addressed the knee problem with a whole long series (like ~6 months if I remember correctly) of exercises that trained me to turn my feet straight when walking/running. This plus weight loss eventually alleviated the knee pain, but remember that this is very specific to me. Your issues will be your own, but a good trainer can identify them and help you through it. Sometimes just pushing harder isn’t necessarily the answer.

That said, I see a lot of posts here from Wolverines saying “I fell off the wagon” or “I missed a bunch of workouts” or whatever. Wow, THIS is something I do understand. This happens to me, too, and I think pretty much everyone. I have a couple of short thoughts about it, but FYI I’m working on a podcast series with the professional who has helped me through my fitness journey (and still does) to present some of these ideas along with some real, pro advice. All I can really do is share and relate, but he brings a LOT more information. We’re hoping to launch this before the meetup, and when the schedule comes out (later today, assuming I get off the forum and get my classwork done!) you’ll note that I’m hosting a Saturday Wolverines discussion schedule with him which you can attend to meet him and talk Wolverine fitness roundtable-style.

Anyway, short thoughts for today (much longer/organized) in the podcast when it comes out:

One of the big keys to making big fitness changes, in my experience, is accepting that it’s a long-term good. You receive the benefits in microscopic, almost imperceptible chunks on a daily basis. Every so often you’ll look back and go “holy crap!” but most of the time you won’t feel daily or even weekly differences. Because of this, I find that I get better results by approaching each day as if it’s the first – like every day I try to think, “Hey, I can make things a tiny, tiny bit better today.” And doing such eventually brings satisfaction. It’s sorta like developing a taste for the journey instead of just the destination.

This is what you were talking about at the end of your post, I think, SB, daling with situations where working out itself becomes an obstacle to working out. (I get this, too, BTW, even now. Like I’ll get all wound up about making the scheduled time that I put on my calendar for a gym trip to the point where I psyche myself out and don’t go. Or I put together a workout, then donk out of it because I can’t make it all the way through.) I’ve been working hard at telling myself that I’ll do SOMETHING and make the best of what I have regardless. So if I’m late and won’t get the full workout, I do what I can, even if it’s only just a little. If I have legs on the schedule and they hurt and I just can’t do the exercises, I do chest or arms or shoulders instead. If I just can’t make myself do cardio, I figure out a circuit. You get the idea.

I know that when I manage to do this for even a week or two, the gym starts to feel like a haven instead of a job. It’s a happy place where I go to make myself better (more capable and more like my Matrix residual self image), listen to music/podcasts, watch movies and TV, release frustration in a positive way, and so on. Dealing with intrusions to gym time or exercise issues becomes a lot easier and more natural.

Hope this helps, and sorry it’s not more detailed. Like I said, I’m working to get some of these experiences (and some really good advice from someone who knows what they’re doing instead of me) into a podcast-consumable form which I hope you’ll enjoy.

[Scott_the_Hockey_Guy]

Maybe I can throw a short term motivator out there to see if it helps y’all keep up the day to day grind (I’m sure I’ve said this before), but I don’t look at me as “damn I’m losing xxx pounds” (which drives my brother in law NUTS, he bought a gym that I go to and tear down on the treadmills every day and he wants to use me as some kinda poster boy…yeah…me …a MODEL…ha!!)…but what I look at now, is… “damn I’m less tired after open hockey on Wednesdays”…or “yeah I’m outskating those guys in my ice hockey league now!”…I know I’m hockey playing obsessed…but it gets me out there EVERY DAY I don’t have a game (and even before the gym opened in December, I was walking six miles a day in the park)…now I’m not saying drop a grand to get on the ice (but you should it is quite awesome )…but find something small like that to focus on instead of the poundage (which even though I got some to go at 228 now, most of my XL clothes are too loose now, but I don’t wanna mega-shop till I hit 200), and maybe something little like that can get you through the day too

Maybe a cheaper to play sport you enjoy?? You’d be amazed how “I have a game this week” makes you find the time…

[Starbuccaneer]

Imagine what it’d be like as a woman with double-Ds running sans bra. Well, they don’t make belly bras. Or moob bras. (Wow, maybe they do, and that’s scary.)

This? This is why I pay $70 for a sports bra. Even really good but non-elite brands were just not doing it for me (like Nike, no way). They can prevent the side-swinging action but not the up-and-down bounce. So I switched to Moving Comfort. If you are a lady who wants to do high-impact sports or fitness but has trouble with comfort, DO EEEEEET. Moving Comfort bras are miracles of textile sciences. They are my friend.

Yeah, still no moobs bras. But there are athletic compression vests that can address the issues that you used to have, Chuck.

This is what you were talking about at the end of your post, I think, SB, daling with situations where working out itself becomes an obstacle to working out. (I get this, too, BTW, even now. Like I’ll get all wound up about making the scheduled time that I put on my calendar for a gym trip to the point where I psyche myself out and don’t go. Or I put together a workout, then donk out of it because I can’t make it all the way through.) I’ve been working hard at telling myself that I’ll do SOMETHING and make the best of what I have regardless. So if I’m late and won’t get the full workout, I do what I can, even if it’s only just a little. If I have legs on the schedule and they hurt and I just can’t do the exercises, I do chest or arms or shoulders instead. If I just can’t make myself do cardio, I figure out a circuit. You get the idea.

I know that when I manage to do this for even a week or two, the gym starts to feel like a haven instead of a job. It’s a happy place where I go to make myself better (more capable and more like my Matrix residual self image), listen to music/podcasts, watch movies and TV, release frustration in a positive way, and so on. Dealing with intrusions to gym time or exercise issues becomes a lot easier and more natural.

Hope this helps, and sorry it’s not more detailed. Like I said, I’m working to get some of these experiences (and some really good advice from someone who knows what they’re doing instead of me) into a podcast-consumable form which I hope you’ll enjoy.

Definitely helps! Mostly, hearing that other people struggle with this, too, but get the same “haven” feeling when we hit the good rhythms. Wait, are you saying that a GWC Network Fitness Geeks podcast is in the works? LOVE! WANT!

Maybe a cheaper to play sport you enjoy?? You’d be amazed how “I have a game this week” makes you find the time…

Excellent advice! My schedule is insane so I have to make it to the gym at times that work best for me and not necessarily others. But I used to love sports, and it’s so true that “I have a game this week!” helps you find the time and look forward to it.

[Scott_the_Hockey_Guy]

Excellent advice! My schedule is insane so I have to make it to the gym at times that work best for me and not necessarily others. But I used to love sports, and it’s so true that “I have a game this week!” helps you find the time and look forward to it.

Being self-employed myself it does make for random hours of going to the gym (though being the guy who fixes their computer crap helps too), I’ve found it so much easier to keep at it because “oh my God I’d never have made that save two months ago” works better then… “damn I’m still hovering around 228-232 pounds no matter how much smaller people keep telling me I look”…and being asthmatic and not physically capable of doing any kind of running activity (also why I gravitated to hockey, since I can skate or play goal just fine)…doing 5 miles in 65 minutes on the treadmill is within my limits

[Amberite]

This is what you were talking about at the end of your post, I think, SB, daling with situations where working out itself becomes an obstacle to working out. (I get this, too, BTW, even now. Like I’ll get all wound up about making the scheduled time that I put on my calendar for a gym trip to the point where I psyche myself out and don’t go. Or I put together a workout, then donk out of it because I can’t make it all the way through.) I’ve been working hard at telling myself that I’ll do SOMETHING and make the best of what I have regardless. So if I’m late and won’t get the full workout, I do what I can, even if it’s only just a little. If I have legs on the schedule and they hurt and I just can’t do the exercises, I do chest or arms or shoulders instead. If I just can’t make myself do cardio, I figure out a circuit. You get the idea.

I know that when I manage to do this for even a week or two, the gym starts to feel like a haven instead of a job.

Totally hear you on this one Chuck. I can tell I’m at one of these inflection points in my gym schedule right now. It’s not the first, and it won’t be the last. I’m planning some cross training and some martial arts to break it up a bit, but I know that I’ll be back shortly to lifting and cardio: that’s what I enjoy, but every once in a while I need a change.

[Starbuccaneer]

Ugh. I did it again. Worked for 11 hours yesterday (Sunday, supposedly the weekend), 11 hours today, and skipped the gym. FML.

[Nike]

Imagine what it’d be like as a woman with double-Ds running sans bra. Well, they don’t make belly bras. Or moob bras.
Chuck

This? This is why I pay $70 for a sports bra. Even really good but non-elite brands were just not doing it for me (like Nike, no way). They can prevent the side-swinging action but not the up-and-down bounce. So I switched to Moving Comfort. If you are a lady who wants to do high-impact sports or fitness but has trouble with comfort, DO EEEEEET. Moving Comfort bras are miracles of textile sciences. They are my friend.
Starbuccaneer

I’m telling you, a good bra can change a woman’s life. I let the price stop me from buying one for a long time and that was the biggest mistake of my life. It’s worth every penny.

One thing I’m grateful for is that it seems to be getting easier for me to get back on the horse. I used to let myself get off-track for months at a time, and now it takes a week or two and then I’m back at it. I finally been able to accept that it’s not going to be a perfect journey, and that’s okay. So I beat myself up about it less, and I’m able to go back to the gym faster. Like Chuck said, the changes are small but it’s still pretty exciting when you realize that you’re actually making progress towards your goal.

I was feeling a little down because I’m not going to be as far along the path as I wanted to be for the next meetup, but then I realized my people support me regardless of where I am, what am I worried about?

Wolverines!

[Edoz]

This? This is why I pay $70 for a sports bra. Even really good but non-elite brands were just not doing it for me (like Nike, no way). They can prevent the side-swinging action but not the up-and-down bounce. So I switched to Moving Comfort. If you are a lady who wants to do high-impact sports or fitness but has trouble with comfort, DO EEEEEET. Moving Comfort bras are miracles of textile sciences. They are my friend.

Even though I’m a guy, I can totally identify with this. One of the most important things I’ve learned as a cyclist is Thou Shalt Not Wear Cheap Shorts. The only thing that sucks worse than dropping $200 on a really nice pair of bib shorts, is wearing some crap you got in the bargain bin at some online bicycle buy more. I might chafe just thinking about that.

[Scott_the_Hockey_Guy]

I’ll add a lilttle goal I was trying for since the gym opened six weeks ago and I put my first hour in and burned 860 calories… hit 999 Saturday and Monday (I was TICKED about it yesterday, felt like the treadmill hung on 999 during the cool down to mock me)…993 on Sunday…and FINALLY today…a 4-figure workout…1,000 calories even

that pomegranate shake tasted better then ever!

[Starbuccaneer]

I felt truly panicked. I skipped my workout. It wasn’t just the self-flagellation from getting off track on achieving my cardio goal for the week that got me down later. My body felt so tight and cranky from the added stress of panic, the 11 hours in front of my office computer, and the itchiness of muscles begging to get worked but then denied. I made up the cardio the next night with a run, but in the meantime I did myself more harm than good.

Internalizing that lesson is one thing. Putting it into action every time is another. It’s a process. Heading in the right direction is sometimes all we can accomplish on a given day.

I think I should print this out and tape it under my second monitor. Saw this as I was scrolling through to find the posts I read last and got punched in the face with how much better I at giving good counsel to others than I am at finding my own zen.

I was feeling a little down because I’m not going to be as far along the path as I wanted to be for the next meetup, but then I realized my people support me regardless of where I am, what am I worried about?

So true. Regardless of whether it’s everything you planned on 10 months ago, I can’t wait to see you, Nike, and make sure you know I think what you’ve done is awesome. And I can’t wait to top up on the good vibes you people bring me. In fact, I counted the days for the first time today. 53!

Even though I’m a guy, I can totally identify with this. One of the most important things I’ve learned as a cyclist is Thou Shalt Not Wear Cheap Shorts. The only thing that sucks worse than dropping $200 on a really nice pair of bib shorts, is wearing some crap you got in the bargain bin at some online bicycle buy more. I might chafe just thinking about that.

Ouch! Ouch! I might chafe just reading this post.

I’ll add a lilttle goal I was trying for since the gym opened six weeks ago and I put my first hour in and burned 860 calories… hit 999 Saturday and Monday (I was TICKED about it yesterday, felt like the treadmill hung on 999 during the cool down to mock me)…993 on Sunday…and FINALLY today…a 4-figure workout…1,000 calories even

that pomegranate shake tasted better then ever!

Woah. 1000 in a single workout. Intense. I am humbled, dude.

[Scott_the_Hockey_Guy]

Woah. 1000 in a single workout. Intense. I am humbled, dude.

I get competitive with myself, and when I started 6 weeks ago I was at 860…it seemed like a good goal (and I need the stamina to be able to still be making kick saves after hour two of open hockey, which means NO ONE plays an ounce of defense in front of me and I need to move my body in…unthinkable…positions…as my game as elevated, so have the intensity of the treadmill sessions, which is upping my game more…which is also turning Wednesday Nights into my “Sports Center moments”…none funnier then the long shot coming in on me that I saw last second and just tapped the leg out like I had it all along kicking it past the 2 guys coming in for a rebound…it’s nice to see I can add the competitive fire to the training sessions too (I still hate calling them “workouts”, keeps my focus on the hockey goals and when I get back on ice the end of the month )

I used to do like 670 on the exercise bike a bunch of years ago and I was blown away…this is like super-nuts to me!

edit…in all irony I wear a $5 pair of gym shorts from the dollar store and they are the best pair I’ve ever bought!

[Solai]

Hey y’all. Checking in formally. As many of you may know from twitter I didn’t work out for two months. December came and work kept me from the gym. Holidays hit and I decided to take a break from measuring and managing everything I ate and drank. Then walking pneumonia hit which kept me out of the gym in January.

So here I am at a new stage. In December I was putting together a program that focuses less on cardio and more on muscle workouts. Not looking to be a bodybuilder but tone up. I have gained a few pounds but I also know I traded muscle for fat so I am basically the same size, just not as good a mix. Thankfully the good eating habits I developed have paid off, I ate and drank what I wanted but I have conditioned myself to not go crazy all the time (some of the time, sure)

I guess the reason I am sharing this is to reinforce my own opinion: Don’t punish yourself for missing a workout, or eating a donut or whatever. Consistent application of improvements over time net out positive. Being active, being aware of your intake over time will always, ALWAYS reward you. I am definitely someone who once upon a time would think, “Well, I did this bad thing, now all bets are off, time to go all in and do it really really bad. I had a piece of cheesecake, now I will eat the entire cheesecake” Learn from my mistakes, you don’t have to do that.

Be strong, make the choice you know is right. Kick ass, see the results.

Wolverines.

[Aset]

Don’t punish yourself for missing a workout, or eating a donut or whatever. Consistent application of improvements over time net out positive. Being active, being aware of your intake over time will always, ALWAYS reward you. I am definitely someone who once upon a time would think, “Well, I did this bad thing, now all bets are off, time to go all in and do it really really bad. I had a piece of cheesecake, now I will eat the entire cheesecake”

This…THIS IS ME!!! I am not always consistent…in fact I’m way less consistent than I would like to be…but this was the hardest thing I had to learn not to do. It’s also the thing I still struggle with the most.

[Scott_the_Hockey_Guy]

Adding to the “don’t punish yourself” comment…sometimes you just gotta listen to your body…if you worked a lil extra hard and your stomach wants the steak…have the steak, the protein kick isn’t as bad for you as you would think…and there’s no harm in rewarding yourself as you go…even if it slows your progress a TINY bit, it’s worth it in the long road, because the “torture diet method” for losing weight works …but only till you hit your goal then you go crazy after and tend to gain it all back… though lay off the donuts

(and again on the “go me” moments…at this time last year in 15-some years of goaltending…I never had a shutout…then last March in a one-day tourney, I had a 1-0 shutout win in the playoff game of the event…now some 9-months later, I just pitched my second shutout in 3 weeks and 4th one overall since March, plus 4 or 5 jaw-droppers of “how DID HE GET ACROSS LIKE THAT” looks…epic feeling!!!)

[Chuck]

A quick note on “calories burned” as displayed on various cardio equipment. These are table-based estimates, i.e. it takes your weight and age (if the device is complicated enough to ask for it/use it) and looks up what it thinks is the normal burn per time unit for a typical person with your specs at the incline/speed/whatever you’re doing, and it adds ‘em up. They also notoriously overestimate burn. To put this in perspective, if I spend an hour on an elliptical going at a relatively relaxed but movin’ along speed (5-6 miles indicated, probably around 120-130 strides/min, 1 incline, 8-9 resistance on the one at my gym, for example) it’ll show a burn of 480-600 calories. My Bodybugg (which claims a 10% accuracy and does so regularly when compared to my logged food intake over the last year and a half or so) will show more like 300 or maybe 400.

This difference tends to be less for me than for Audra, which we generally interpret to occur due to our pretty severe difference in lean body mass. While I can’t say for sure, I’d bet that the larger your LBM, the closer you’ll be to the burn, but you’ll probably never get much over 60-70% of it. 50% is probably a better guess.

None of this really matters in overall terms because as others here have pointed out, fitness isn’t a competition. But if you’re putting those numbers into a food logging program and counting on them to offset additional eating, beware.

[Starbuccaneer]

A quick note on “calories burned” as displayed on various cardio equipment. These are table-based estimates, i.e. it takes your weight and age (if the device is complicated enough to ask for it/use it) and looks up what it thinks is the normal burn per time unit for a typical person with your specs at the incline/speed/whatever you’re doing, and it adds ‘em up. They also notoriously overestimate burn. To put this in perspective, if I spend an hour on an elliptical going at a relatively relaxed but movin’ along speed (5-6 miles indicated, probably around 120-130 strides/min, 1 incline, 8-9 resistance on the one at my gym, for example) it’ll show a burn of 480-600 calories. My Bodybugg (which claims a 10% accuracy and does so regularly when compared to my logged food intake over the last year and a half or so) will show more like 300 or maybe 400.

This difference tends to be less for me than for Audra, which we generally interpret to occur due to our pretty severe difference in lean body mass. While I can’t say for sure, I’d bet that the larger your LBM, the closer you’ll be to the burn, but you’ll probably never get much over 60-70% of it. 50% is probably a better guess.

None of this really matters in overall terms because as others here have pointed out, fitness isn’t a competition. But if you’re putting those numbers into a food logging program and counting on them to offset additional eating, beware.

Iiiinteresting. I started comparing the calories that my fancy HRM says I burn in a workout to the number on the treadmill and the number on the arc trainer (the two machines I use most often) because I noticed that it was always off. You’re right–it’s usually about 60% to 70% of the number on the machine. I figured it must be related to my gear actually having relevant info on my specific body rather than relying on some kind of spreadsheet. Thanks for the insight, Chuck!

[DawnAZ]

I run my half marathon on Saturday in Disneyland. This week has been so busy, I didn’t get a short run in, but I should be fine for the race. I’m excited to run through the parks and to end 16 weeks of training!