Muscle and Fitness Hers Forums - View topic - Back to it...

Anne-Marie · Posted: Thu Nov 05, 2009 5:45 pm Post subject:

thanks BB & bon!!

Today I went to the gym for my run. It was so nice to run on a treadmill that keeps time and everything, and in a warm room - next time I'll bring my ipod as reading the subtitles on Dutch tv is a bit much. Although there was something on about a lionness who adopts an oryx calf...

5 min jog, 25 min run, 5 min jog. Avg speed 8:41/km. 25 min was all at 8:00 min. WOW! It wasn't easy, but I didn't lose my breath at all!!! I was surprised at how much I can do!!

Afterwards I stretched for about 25 min. Not sure if yoga would be better for me as just stretching is a bit boring, but I'd like to really work on flexibility - think gymnast! - so.... dunno.

Good night!

helenyeoman · Site Admin

YAY!!!! I'm so glad to hear my list system seems to be working for you so far, Anne-Marie!!

And I'm SO excited to hear about your new gym and workout programs.

I have to admit that I would TOTALLY be in that breakdancing class with you if I lived there!!! Smile

I actually held a Michael Jackson Dance Styles workshop at my gym recently, and it felt really good to watch people moonwalk out of my class after it ended, haha!!!!! Smile

Keep up all the great work!!!

britbabe · Posted: Sat Nov 07, 2009 8:19 am Post subject:

Anne-Marie - I'm so glad you are enjoying your time at the gym! I too can't be bothered reading the subtitles on the TV's I find the music far more motivating!! You need to get some weight lifting in your plan though I reckon?!

Wow breakdancing class?!!!!

Your outlook seems much more positive these days, you seem less overwhelmed by everything which is really great!!!

Anne-Marie · Posted: Sat Nov 07, 2009 10:12 am Post subject:

bb - you know, i've been noticing that positive attitude of mine a lot lately too!! I don't know if there is a reason other than trusting myself a bit more, not taking everything so seriously, or what. usually this time of year i feel a bit bleak as the days seem 20 minutes long and cold and rainy... I think I am really benefiting from hindsight more than anything else. I think doing that run (which may or may not have been 10K lol!) and taking it slow but still getting back to the gym, well I think I am just actually seeing consistency in myself (for the first time ever!)! I hope it lasts!

It's a street/breakdancing class... it seems more like a guy who is a great dancer is trying to put together a cool dance crew, from the people who show up to class. So it is hit and miss... but good activity, good music, and good fun... can't go wrong! I am a bit clumsy until I really know what I am doing, but as long as I keep doing it I will learn the 'moves'! Very Happy

And yup, I am gradually adding weights. D Very Happy

: This week (or so) is about introducing myself to the weights/machines/equipment I need to do the Rock Hard Challenge for at least a month. So far it's gone well. Today I met Mr. Smith Machine. At first he wouldn't talk to me, but I got the staff to put a word in and now I'm on to his little secrets!!! lol!!!

Squat 0-SM | 3
Leg Press 60kg | 10
Lunge 0-SM | 2
Leg Extension 15kg(1)| 10
Leg Curl 35kg | 10
Crunch 0 | 10
Reverse Crunch 0 | 10
Leg-Press Calf Raise 60kg | 10
Seated DB Calf Raise 26kg | 10

code: 0-SM = smith machine no weight, (1) means one leg at a time - because I noticed it was insanely hard for my r. knee but the left is fine, so... separately until it's ok! I will most likely use a lying leg press for the seated calf raises since I can't carry a 26kg db very safely but it isn't that hard to do the calf raise with. sigh. Upper/lower strength variance! I didn't try for more squats/lunges as I was already fatigued and running quite late, but I think the barbell without weight will be plenty for the first workout(s)!

Anne-Marie · Posted: Sun Nov 08, 2009 11:21 am Post subject:

Today's workout was great... but my husband thought it took a long time (I think he was bored without me! lol!) It probably did take forever but I brought a snack so I didn't notice as much.

First I hunted around finding the rest of equipment for Days 3 and 4, and doing 10 and seeing (roughly) what weight I need to fail. Then I had my snack, changed shoes, and did my run - 44 minutes, 10 jog, 2/2 HIITx6, 10 jog. Top speed was 6min/km, avg 8:18/km, 5.3k. Yay! Downside to run was that my earphones kept falling out of my ears!! Do the insides of my ears sweat??? Then 20 minutes of hatha yoga to stretch. Then a shower, then dried mysef with paper towels since I forgot my towel Embarassed

lizzyb · Posted: Mon Nov 09, 2009 10:08 pm Post subject:

You GO woman, lol!!

Actually that is quite a bit of a workload up there. Is this a typical training day as prescribed in the RHC? If not, is there any way you might be able to break it down to at least 9 exercises....it's a school of thought that a full body circuit of sorts should be comprised of 9 exercises....made up of mostly compound moves for efficiency and effacacy....and can increase up to 12 exercises after one's body adapts to strength training.....just wondering is all.

Lol@ the earbud thing....darn thing happens to me too!!

Anne-Marie, it really does resonate how much you are enjoying and getting from this new lifestyle you are adopting. I really love reading your posts, how you work things out and make them 'fit' you......you really do seem to posess a great spirit about life in general. WTG!!

Anne-Marie · Posted: Tue Nov 10, 2009 9:36 am Post subject:

@ lizzy - thanks. that is a wonderful compliment. Very Happy

I am a happy person, or at least, I've come to realize that my happiness is in MY control. I've certainly had my struggles with that, and probably still will from time to time, but the big thing has been to just accept (as best I can lol!) things as they are.

It was a big workout. It was 1.5 days of RHC, my thinking being, oh, I'm only doing 10 reps and 'seeing' if I fail, so I can do a couple extra just to try them out.... but it is still a lot of new activity, plus running. And later I realized I was PMSing so I ended up staying home last night and taking it easy. I think I very slightly pulled my one of my hip flexors during one of my sprints Sunday, so I am not going to run until all pain is gone. It shouldn't last the week, so that isn't a problem. I'm also going to increase my speed more slowly. I CAN go faster, but this is not about my heart/lungs adapting, this is about my musculo-skeletal system adapting. And the main reason I think I may have pulled the muscle is that I am not strong or flexible in my core. yet. Very Happy

So, back to basics.

My plan is still to do the RHC month 1, but during this first week I won't sweat it if I do/don't fail as prescribed. (lol I'll sweat either way, I just mean I won't worry if I fail at the wrong times or not at all!) Hopefully the weights etc will become clear for next week.

I will see what classes I want to try this week. I'll aim to do yoga after working out, or the yoga class they have. We'll see... but I'm not worried about missing tons of workouts, I'm too cheap to miss out on making good use of my money, and there isn't much on TV to compete lol!!!

Very Happy

have a great day!

lizzyb · Posted: Tue Nov 10, 2009 11:00 am Post subject:

Sounds like a sound plan......definitely give yourself permission to feel your way around in the weight room. Knowledge is power right and when it comes lifting heavy things we should check our ego's at the door, lol!! You know, once upon a time ago I used to train with this mentality that I had to push push push with my weights....in other words I was seemingly (in hindsight) lifting for strength...nothing wrong with that right? Except for one thing......I wasn't getting the results I wanted to 'see' in the mirror (defined muscles, detail)......I've since come to learn that there a variety of ways to lift weights to get the results I'm seeking......so try not to get hung up on working to 'failure' right now.....what's more important is that mind muscle connection.....really feel the weight, the muscle as it contracts.....slow your reps down a bit too even.....try counting to 3 during the concentric part of your lift (muscle contracting), then hold for a count of 1 then lower for a count of 4.....really feel what your body is doing during the movement, and keep core contracted deeply too ( think keigal Wink

).......and I bet you will be feeling the workouts a whole lot more this way!! No matter what program you ever tryout, always try to give yourself that 1-2wk learning curve....it'll pay off in the end! Smile

Anne-Marie · 2009-11-10.JPG

lizzyb, i'm glad you reminded me of that, as i failed to remind myself!

Ok, just a mini-warning at everyone. Safety first!! I slightly bonked myself in the head while doing an incline bench press - not hurt at all so don't worry about that - but no one was looking at me or spotting me (never again will I let that happen!) and even though I shouted "Help" two people looked over and just continued with their workouts. "Help" is the same in Dutch, so I can't really understand why they didn't react. The music was loud, maybe they didn't hear/figure it out, or maybe they are idiots. I sort of lay there for several minutes waiting to get enough strength back to pick up the bar, put it away, and go ask for help. Learn from my idiocy!! Make sure you have help even if you think you don't need it!!! At least it wasn't weighted and I was more embarrassed than anything!

So, here's yesterday's workout - as you can see I failed early and failed often... we'll see how that goes for the future! I also switched out Bench Press for Chest Press and Bench Dips for TriKicks as I was pretty fatigued. By the time I was done and wanted to do yoga to stretch, I seriously couldn't use my arms for much. Tri really hurt, esp right side, but better by morning. Just a bit sore/stiff... I think my body really has a lot of adapting to do. I was very tired and moody today, and plus my TOM, plus got yelled at by some grumpy person I misdelivered mail to, am irritated with how hard it is to learn Dutch - so... I stayed home tonight and just annoyed my husband instead of everyone at the gym too! I'm sure tomorrow I will feel better again (hope so anyways!)

Bon · Posted: Wed Nov 11, 2009 8:24 pm Post subject:

Don't beat yourself up over today. We all have days like that.

gfraast · Posted: Thu Nov 12, 2009 7:43 am Post subject:

wow, tahts really hard that nobody did react!!! the same did happen to me once, and there was a guy who did help me!! take care, we need you here! Very Happy

Anne-Marie · Posted: Fri Nov 13, 2009 3:41 pm Post subject:

So, I've been feeling not-so-great for a few days now. There have been some changed to my Dutch classes - one of the teachers has changed, and a lot of new students at approximately the same level have joined - and I am really not happy about how things are working out with that. Some of the students are very rude (in my opinion) and whisper to each other while I'm trying to listen to the instructor, and many of the students don't speak Dutch to each other, they speak whatever their own language is, and I've noticed that most of the people from my original class are doing that now too. I skipped school Thursday because I was so irritated and frustrated in the morning. I took some time to think about what to do, and I decided that I will just turn into super-b*** and say something when it happens again. It is sometimes hard for people to understand how hard I find it to be direct, but it is important for me to work on that. Of course, now that I was all resolved, Friday's class went well - but we have a strong teacher that day. I suspect I'll get my chance Wednesday or Thursday! I've also decided that if I end up saying something, I will ask for alternatives to doing this class as it is. I'm sure something can be arranged.

Another minor challenge has been that I am coming down with something for a few days, but it isn't developing into anything, just lingering and keeping me tired and unenthusiastic. Grrrr. So I haven't been to the gym since Tuesday.

I got yelled at by an irate customer on Wednesday, who complained to my boss that I was unkind (because I 'rudely' let her yell at me and tell me I can't read for only 5 minutes, then 'rudely' gave her the card with instructions on how to complain, and then went on with my job rather than let her yell longer??? I hardly think I'm the one with the social disability, but oh well!)

And I am still not sure where my feelings are on this - while I was growing up, I felt so lonely. I was too smart (in those days!), too tall, and too lacking in social skills to fit in with kids my own age, and too awkward and too young to fit in with older kids. I also felt that I wasn't liked by my family. One of our neighbours, who had two grown children and had been a foster parent to 17 other children over 20 years, kind of took me under her wing. She was always pleased to see me, encouraged me with school and sports, taught me how to do so many household things, talked to me about all kinds of experiences and views, shared her home and her heart with me. I used to wish she was my own mom - not desperately, or anything, but it was such a joy to feel like someone knew me, AND liked me!! The year I started high school she moved out of the city, but we wrote and I could call her collect anytime. I visited her (and her husband) at least 3-4 times per year. When things were very bad for me at home she let me know I could come and live with her. I chose not to, but it was good to know I had a choice. She told me years afterwards of a conversation she had with my father, who came to see her to find out why I was always over there. I didn't do anything special, in fact, I did stuff like help cook or clean that was such a problem for my dad with me at home. So she told him that it was a problem between us, not with the chore itself. And he still didn't seem to get it, so she told him, "look, you teach high school. How many kids in your classes are out in the evenings? Hanging around with the opposite sex? Anne-Marie doesn't do that. How many kids are trying drugs and alcohol? Anne-Marie doesn't. How many kids are getting the kinds of grades Anne-Marie does? You know she's a great kid because you see all kinds with your work. I think you should remember that when you're trying to get her to do her chores at home." I was so shocked that anyone (lol!) would stand up to my dad, and so delighted that she stood up for me. I've always remembered that, and that she didn't tell me until after I'd left home, as a bit of a sign that I am loved even if I don't see it right then. Anyway, another girl, several years older than I, who grew up on the same street, was in a similar boat at home and kind of adopted Gertrude as a mom too. Although Gertrude's kids came around now-and-then, her son didn't meet Kimi until she was in her 20s... and they ended up married with a couple of kids. I'm in regular contact with Kimi through Facebook (computers were a bit beyond Gertrude) and talked to Gertrude a couple of times per year. The last time was a day or so before my wedding. Of course I knew she was getting older - probably late 70s - but I hadn't seen her for many years as I lived on the other side of the country. Anyway, Kimi let me know on Sunday that Gertrude passed away after a sudden massive stroke. I'm so grateful to have had Gertrude's love and guidance, I don't think I would have made it through my growing-up years without it. She taught me to value myself no matter what other people say or do. She taught me that I don't have to be the best, I can just be me. And she taught me that it's never over. When she was about 70 she was practically housebound with degenerative arthritis, but she organized a volunteer group to go out and entertain the 'elderly' (which was a group she didn't know she belonged to!) by singing or playing music or dancing or old-fashioned comedy acts at various senior homes in her area... she called it Eagle Talent Bank, and they put out a CD or two. She self-published a collection of poems, including one about a boy with an emerald crown. The boy was a neighbour kid she saw out through the window who had dyed his hair neon green. She thought that was great, and she noticed him because this kid would shovel his own walk, then hers and another older neighbour's walk as well. I will miss her so much, even though I guess we hadn't been as close for a long time. But I always felt she was 'there'. I hope I always do.

Bit emotional this week. I'm sure all will be processed somehow over the next few days.

lizzyb · Posted: Fri Nov 13, 2009 5:41 pm Post subject:

How very touching, and moving as well (drying the tear from my eye). Sorry that this woman who had left a profound and lasting impression on you has slipped away. Isn't it fabulous to have known such a person that could perhaps have even altered the course of your own life? I believe in a Higher Power, and I believe that God sends us angels when we need them.....I believe this lady was one of them too (if only in spirit)....

Hang tight, this was a beautiful story and a fabulous way to remember her by.

Best Wishes

Sophie · Posted: Sat Nov 14, 2009 1:19 am Post subject:

I'm so sorry to hear of your loss. It's never easy when someone who cared about us and who we cared about dies. It sounds like she was a wonderful person and touched many people's lives so she still lives if only through others.

Anne-Marie · Posted: Sat Nov 14, 2009 2:33 pm Post subject:

thanks for your kind words. it's weird because i was far more emotional when my dad died, but that was a situation where there was a hurt that wasn't (would never be) healed between us. I guess with Gertrude it's ok that she's died, she sure lived!

I feel quite low today, but I think tomorrow will be better. There's nothing dramatic happening, just feeling pessimistic. I hate that feeling, partly because it's hard for me to snap out of it. But I always do!