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Road to Summer 2017

Old 03-23-2017, 12:08 PM
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Just wanted to post these links on stretching for anyone interested - Stretching before and after exercise lessens the chance of injuries and cramps etc

How to warm up before exercise - Live Well - NHS Choices

How to stretch - Live Well - NHS Choices

Btw inside the link is these additional links

Try these other routines:
Cardio
Legs, bums and tums
Full body toning
Great abs
Firm butt workout
Bingo wings blaster
How to warm up before exercising

Great job everyone

http://www.nhs.uk/Livewell/fitness/P...tnesshome.aspx
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Old 03-23-2017, 12:13 PM
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Thanks SW!
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Old 03-23-2017, 12:21 PM
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Thanks, SW.

Great job, Sam!

Hope Yoga went well jilliwink.

Way to get to the gym, Mark.

Hey Kris!

I skipped my run last night. Will try and get in a longer run tonight, but it's AA, homegroup night, so depends on time.

Have a great day everyone!!

Happy birthday, Kris!!
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Old 03-23-2017, 01:19 PM
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Originally Posted by Bobbieka View Post
Thanks, SW.

Great job, Sam!

Hope Yoga went well jilliwink.

Way to get to the gym, Mark.

Hey Kris!

I skipped my run last night. Will try and get in a longer run tonight, but it's AA, homegroup night, so depends on time.

Have a great day everyone!!

Happy birthday, Kris!!
Bobbieka!

I'm skipping my workout today. Out to dinner................

Maybe a bike ride tonight if it's not still raining.
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Old 03-23-2017, 02:16 PM
  # 45 (permalink)  
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Thanks for the link SW!

Bobbie - I think your birthday is a pretty good reason to skip your run

Kris - Out to dinner sounds fun....I just may copy your plan!!
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Old 03-23-2017, 07:09 PM
  # 46 (permalink)  
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Thanks for the links Soberwolf! I'm glad to see people in this thread getting healthier. One thing I have added to my routine, I'm embarrassed to say, are some abdominal stuff. I should have been doing those from the beginning. Better late than never! Night all!
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Old 03-24-2017, 04:14 AM
  # 47 (permalink)  
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Good morning and happy Friday .

I would benefit from increasing my ab work too Upstairs.

Today's gym focus will be chest and triceps........and some ab work added in.

Have a healthy weekend everyone.
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Old 03-24-2017, 06:32 AM
  # 48 (permalink)  
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Hello all,

The last day and a half the only "exercise" I got was blowing my nose. I haven't been sick a few years; this cold came on fast and hard. Left work Wed at 10:15am, went to bed and basically didn't emerge until this morning at 4:30am.

Now at work, moving a little slow with some brain fog but compared to yesterday, I feel great!

I normally go to the gym on Fridays at 11am for an upper body work out. No promises, gang, I'll do what I can.
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Old 03-24-2017, 06:45 AM
  # 49 (permalink)  
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Good morning!

Ringo- I hope you feel better soon.

Mark, Upstairs me too. Okay. No sugar, ab workouts. Got it. On it. No sugar yesterday.

Kris - Hope your birthday was awesome.

Ran 2. something miles last night. Just enough to meet my step goal. Have long run tomorrow, so will probably get in 3 today.

Have a great day my friends!
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Old 03-24-2017, 08:25 AM
  # 50 (permalink)  
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Kris and Mark, thank you for your thoughts.

Ringo, I hope you feel better soon.

We're all still a bit dazed, but today is the day we start developing our new normal. Laundry, food shopping, exercising, etc. My plan is to lace 'em up and go for a short run this afternoon.
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Old 03-24-2017, 10:33 AM
  # 51 (permalink)  
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Originally Posted by samantha14 View Post
Thanks for the link SW!

Bobbie - I think your birthday is a pretty good reason to skip your run

Kris - Out to dinner sounds fun....I just may copy your plan!!
a Healthy one.

Some delish protein and veggies.
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Old 03-24-2017, 10:35 AM
  # 52 (permalink)  
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Originally Posted by Ringo123 View Post
Hello all,

The last day and a half the only "exercise" I got was blowing my nose. I haven't been sick a few years; this cold came on fast and hard. Left work Wed at 10:15am, went to bed and basically didn't emerge until this morning at 4:30am.

Now at work, moving a little slow with some brain fog but compared to yesterday, I feel great!

I normally go to the gym on Fridays at 11am for an upper body work out. No promises, gang, I'll do what I can.
Maybe rest today and start over again tomorrow.
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Old 03-24-2017, 10:36 AM
  # 53 (permalink)  
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Tired from another night of no sleep.

Maybe just a walk around the block. 2 miles........................
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Old 03-24-2017, 10:50 AM
  # 54 (permalink)  
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Originally Posted by Kris47 View Post
Tired from another night of no sleep.

Maybe just a walk around the block. 2 miles........................
That's a long block. Hope you can get a nap in or better sleep tonight.
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Old 03-24-2017, 02:16 PM
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A belated Happy Birthday to Bobbie.

Believe it or not, I did go to the gym and did 60 minutes cardio: 15 min on 4 different machines. Sometimes a good sweat is just what I need the last day of a cold.

I bet I sleep well tonight.
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Old 03-24-2017, 03:06 PM
  # 56 (permalink)  
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You guys done great this week
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Old 03-24-2017, 03:15 PM
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Evening!

Well went to the gym this morning and did another 5K. It's amazing how good you feel when you finish a run. Then it was groceries and meal prep. We made a zucchini lasagna for dinner tonight and I am excited to see how it turns out!!

Upstairs - I have added some abs stuff in this week as well...and boy do I feel it...lol

Ringo - glad you're starting to feel better!! Kudos on getting to the gym

Bobbie - your runs amaze me! Great work!

Kris - my dinner was healthy-ish. There is a burger place here that has just started doing Burger Bowls...so basically a burger patty (or chicken or veggie) on a salad with whatever toppings and dressing you want...it was pretty good. P.S. Your block is huge!

Well have a very happy Friday night!!
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Old 03-24-2017, 09:19 PM
  # 58 (permalink)  
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Hi everyone, I haven't done much this week.

I finally went out for another run yesterday, only 5 km and the first run in about a week, to test the shins. I was still a little uncomfortable but I think the rest has done me well. It has motivated me to get a new pair of running shoes today, as I think that's partially to blame for the shin splints. I'll go for another short run tomorrow and keep the mileage down a bit longer. I have a charity race coming up in a couple of weeks which is 15 km or so, and which I hope to run a good time.

The other big news is that I signed papers on a house today. It all happened rather quickly - I found a place which is just what I want, where I want, so went to the auction today and bid for it. The whole bid process was pretty nerve wracking but I channeled my inner Fonz, and played cool.

For me, it's a huge step back to a good solid life. I am so very grateful for sobriety and for all of you Stay strong everyone.
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Old 03-25-2017, 03:13 AM
  # 59 (permalink)  
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Here's some more tips on stretching for anyone interested

WHAT HAPPENED WHEN I STRETCHED EVERY DAY FOR FOUR WEEKS
Turns out a loose muscle is a strong muscle

Like most people, I hated stretching. Why waste time sitting around when I could cram in more lifting?

(Related: The beginner's guide to stretching)

It hurt to learn that I was wrong – throbbed like hell, actually. I hurt my hip doing a leg workout and going running the same day, and had to shut down. I called Doug Kechijian, D.P.T., of Resilient Performance Physical Therapy in New York City. A stretching expert, he told me that everyone has imbalances and mobility restrictions. We sit too much and don’t put our bodies into enough different positions.

(Related: Stretching can increase your reps by 15%)

His prescription? Ten minutes a day of mobility moves. They felt more like kung fu than calisthenics. Take the modified pigeon stretch.

“Most people stand with their hips shifted to the right, which causes their left hip to tighten up,” Kechijian says. This pose helps redistribute that weight.

(Related: Stretch yourself taller)

As I sank into it, the painful area in my hip felt like it was being pulled apart – in a good way.

Other moves seemed meant for contortionists. Instead of reps, each was done for a series of extremely deep breaths, a signal for your body to release muscle tightness.

I felt relief after the first day, so I kept the circuit up. On gym days it was my warm-up. On rest days, I did it in the office or at home in front of the TV. I ignored the odd looks from my coworkers and girlfriend, who dubbed Kechijian “the witch doctor.”

It was totally worth it. Within a month my pain was a memory. I was manoeuvring my body into positions I’d never dreamed of reaching, like a deep squat. Being more limber allowed me to use better form and build new muscles, but I’ll let my PRs speak for me: I soon doubled my pull-up and push-up numbers to 15 and 50, respectively, and I could run 1 miles in under nine minutes.

Then one night, as I sank into the pigeon pose, I noticed my girlfriend staring at me. “Damn, the witch doctor got you jacked,” she said.

Want to get mobilised? Try the four stretching moves below. You need just 10 minutes. That’s not a tough stretch.

Here’s how to do it: Perform each exercise every day for the prescribed time or number of reps. Do them before your workout on training days, and intermittently throughout your workday or while winding down on your rest days, says Doug Kechijian, D.P.T., who created this routine.



Counterweight deep squat

Grab two light dumbbells and place a foam roller between your thighs. Push your knees forward and then squat until your butt is just above the floor. (Use the lightest weight that allows you to achieve this position.) Try to round your spine by “tucking” your pelvis.

From that position, take 5 long, deep breaths. Stand back up. That’s 1 rep. Do 3 to 5.



Couch stretch

Assume a half-kneeling position with your back knee close to a box or wall; your back shin should be roughly parallel to the box or wall. You may need to hold on to something at first.

Hold the position for 1 to 2 minutes as you contract the stretched leg’s hamstring. Repeat with your other leg.



Modified pigeon

Get down on all fours and place a pillow or foam roller under your left knee. Lift your right knee and place it behind and to the left of your left calf. Rock your hips back and forth for 2 minutes.

You should feel your left hip stretch. Switch sides and repeat.




Lat hang

Hang from a pull-up bar. Squeeze your glutes to slightly tilt your pelvis forward. Breathe in deeply. Breathe out as much air as you can – you should feel your lats stretch. Take 5 deep breaths. That’s 1 rep. Do 3 to 5.

A version of this article originally appeared on MensHealth
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Old 03-25-2017, 04:46 AM
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Good morning all.......so nice to see all the activity here.

GC, I think the most difficult time for me after the loss of a loved one is after the busyness of the services.....acclimating to the 'new normal' as you stated. I hope your children are coping well with the loss of their grandfather. Difficult indeed.

A large congratulations to you MissP on your new home! That is fantastic news....worthy of gratitude and celebration. Yay Sobriety!!!

Thanks for all the tips SW! I generally don't stretch like I should. At my, ahem, age I do find myself more mindful of training safely.

So I'm enjoying the sound of a predawn thunderstorm and a steaming cuppa. I plan to be at the gym when it opens at 8 with today's focus on chest and legs. Today I'll add a version of an incline dumbbell chest press with elbows kept close to side and weights actively pressed together during the movement. My goal is to beef up the upper chest a bit.

Wishing each of you a pleasant day.
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