The TFP Health Club

Baraka_Guru · Jan 8, 2012

Cayvmann said: ↑

I haven't worked out in a month, and I'm going nuts and feeling slack... Tomorrow I'm going to the gym, even if I have to lift little pink dumbbells
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Good luck. My last personal trainer — a rough-and-tumble Scot — used to make fun of me by saying such things as, "Be right back: I'm going to go grab the My Little Pony dumbbells for you...."

Phi Eyed · Jan 8, 2012

I have a hot-ass body underneath this coating of carelessness. I joined a gym today so I can prove this theory to myself. It was literally the first time I've ever set foot in one of these clubs.

Baraka_Guru · Jan 8, 2012

I'm going to trick myself into restarting a regular yoga practice at home tomorrow morning.

*in a Buzz Lightyear voice* For posture...and flexibility!

PonyPotato · Jan 9, 2012

Baraka_Guru said: ↑

Good luck. My last personal trainer — a rough-and-tumble Scot — used to make fun of me by saying such things as, "Be right back: I'm going to go grab the My Little Pony dumbbells for you...."
Click to expand...

The 1 pound weights at the PT clinic I worked for happened to be pink. We called them the "Barbie Weights." Big burly men with rotator cuff injuries weren't always happy to hear "I'll go get your Barbie Weight for you."

Candle · Jan 10, 2012

I love working out, training, and pushing my fitness goals. I've done powerlifting, Olympic lifting, Crissfit, Crossfit Football, and I have tried to build these regimes into traing for wrestling, wild land firefighting, climbing, and Krav Maga. Unfortunately I often am employed in positions with lots of travel and field work, so I sometime es cannot keep up my training regime.

My goals for this year:

Squat 320lbs
Deadlift 400lbs
Run 5k <22 minutes
Bench 225lbs
Swim 100m without stopping (technique problem)

My biggest problem is that my diet is very much influenced by what my spouse eats. I was able to stick to zone/paleo prescriptions fairly easily when I was a wildland firefighter, but we share very different tastes. Plus she is very impulsive which means no control in terms of traing, diet, or eating out. It's the most difficult problem to solve: getting buy in from a spouse.

snowy · Jan 10, 2012

Candle said: ↑

It's the most difficult problem to solve: getting buy in from a spouse.
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That is one of the things that has made the diet I'm on super-easy: my husband and I are both doing it. He cooks the majority of our food, since he gets off of work earlier than I do, and so it really helps if any diet I'm on is also one he can be on. Given that he's a vegetarian, that limits our options.

Mister Coaster · Jan 11, 2012

I can tell my wife is tired of the food I have to eat. She's doing her best to support me, but I can tell she's getting bored.

Weigh-in the other day was 238. I've been sick (AGAIN) for the last week, no workout. I'm afraid to step on the scale, lol. Although I can say that I needed to punch a new hole in my belt.

snowy · Jan 11, 2012

Here's an article from NPR that I thought was useful for this thread:

How to Eat Out Without Putting on the Pounds

If your love of eating out is hampering your diet resolution, you're not alone.
We're a culture that loves to eat out. The typical American family spends 40 percent of its total food budget on foods prepared somewhere other than their own kitchen. (Some even prefer to eat out on Thanksgiving.)
But every time we choose to eat a snack or meal away from home, we add an average of 134 calories a day to our diets. Over the course of the year, these extra calories translate to a weight gain of about 2 pounds, according to an analysis from the U.S. Department of Agriculture's Economic Research Service.
But there's hope, according to a study published in the Journal of Nutrition Education and Behavior. Researchers at the University of Texas, Austin found that women who enrolled in a six-week mindful eating program could learn to eat significantly less while dining out.
Gayle Timmerman, the study author, found that women were eating 297 fewer calories per day after completing the program. And they lost, on average, about 2.2 pounds.

"Slowing down was really key. You're paying attention to the texture [of each bite] and taste and smell," says Timmerman. "You're really kind of savoring it." Some women succeeded by eating less at home, and strategically saving the calories for dinner when they'd be dining out. Other women learned to eat less at each meal, whether home or in a restaurant.
The program used in the study was adapted from theMindfulness-Based Eating Awareness Training pioneered by clinical health psychologist Jean Kristeller. Mindfulness Training, or Mindfulness Based Stress Reduction (MBSR) has been found to be effective as a complementary treatment for a variety of chronic health conditions. In recent years, health providers and universities including Duke University Integrative Medicine have offered classes on mindful eating
If you're curious to know what mindful eating looks like in practice, here's one exercise, excerpted from a review written by Stephanie Vangsness of Brigham and Women's Hospital. She writes:

"Do this exercise with a friend. You will need one small slice of an apple for each person. One person reads the instructions listed below while the other person completes the exercise.

Take one bite of an apple slice and then close your eyes. Do not begin chewing yet.

Try not to pay attention to the ideas running through your mind, just focus on the apple.
Notice anything that comes to mind about taste, texture, temperature and sensation
going on in your mouth.

Begin chewing now. Chew slowly, just noticing what it feels like. It's normal that your
mind will want to wander off. If you notice you're paying more attention to your thinking
than to the chewing, just let go of the thought for the moment and come back to the
chewing. Notice each tiny movement of your jaw.

In these moments you may find yourself wanting to swallow the apple. See if you can
stay present and notice the subtle transition from chewing to swallowing.

As you prepare to swallow the apple, try to follow it moving toward the back of your
tongue and into your throat. Swallow the apple, following it until you can no longer feel
any sensation of the food remaining.

Take a deep breath and exhale."

Click to expand...

from: http://www.npr.org/blogs/thesalt/2012/01/10/144980187/how-to-eat-out-without-putting-on-the-pounds

Mister Coaster · Jan 11, 2012

Yeah... for me, eating out is almost completely out of the question. At least in California, its the law that chains disclose their nutrition facts, so thats something to go off of. The amount of calories/fat/sodium in some things is absolutely staggering. And if you try to go somewhere better than a chain restaurant, they usually cannot (or refuse to) disclose the nutrifacts.

We went to Mimi's Cafe the other day, they have a fantastic nutrifacts list (as well as allergen list) but I saw a dish on the menu with over 12,000 mg of soduim. Seriously... 12,000+mg of sodium, that should be illegal.

EventHorizon · Jan 13, 2012

i'm trying to keep up with these but they are alot harder than i imagined! it's all practice practice practice right?
http://www.americanparkour.com/train/workout-of-the-day

Cayvmann · Jan 21, 2012

Upper body is doing well. I'm back to where I before the layoff. I benched 320lbs for 8 reps on Wednesday, and started lifting with my legs again. Very light so far, and my knee isn't complaining yet. Will be going again today.

BTW, started gluten-free diet over a week ago to see how that works. If nothing else, it's reducing carbs.

Plan9 · Jan 21, 2012

Cayvmann said: ↑

I benched [2 Plan9's] for 8 reps on Wednesday.
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Jesus.

PonyPotato · Jan 21, 2012

I went to a pole dancing intro class today. I broke a sweat - it was awesome, and I want to do more if I find the time/money!

Who said working out has to be routine and/or boring?

EventHorizon · Jan 22, 2012

IT band still hurts after mile 3 but then i stop running... problem solved?

snowy · Jan 22, 2012

EventHorizon said: ↑

IT band still hurts after mile 3 but then i stop running... problem solved?
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I had problems with my IT band after lots of hiking a couple of summers ago, and asked my sports medicine doctor friend about it. She said to work on strengthening my glutes. Apparently, most people take their glutes for granted.

PonyPotato · Jan 22, 2012

Specifically, strengthen gluteus medius. A clamshell exercise is often the best way to do that, and adding weight is pretty easy - strap a bag of spare change around your knee as they get easier, but do sets to fatigue.

Also, a foam roller is a great investment for IT Band Syndrome. Try it!

Candle · Jan 24, 2012

Hit 250 for 5 across 3 sets of squats this week. I should be pulling 310-320 on the deadlift next week. So I am on my ways to my goal. Some coworkers are running 5K weekly at lunch so if I can get enough food in me I may start joining in.

Craven Morehead · Jan 24, 2012

45 minutes at 8 METs and my heart rate barely gets above 115 bpm.

fflowley · Jan 25, 2012

This winter is shaping up as a total FAIL for those of us in the northeast that like to cross country ski, and snowshoe for fitness.
I'm spending a lot more time bicycling and hiking than I would like to.

Cayvmann · Jan 25, 2012

Dang, I did some ( for me ) light leg extensions last night, and now my knee is swollen again. I've been doing some light leg pressing and leg extensions for the last couple of weeks, so I thought I was safe to add just a little more weight. I was wrong.

I guess I will concentrate on upper body and core for a while, and hope my tendinitis fixes itself. Cardio has been going to heck lately too....

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The TFP Health Club

Baraka_Guru Möderätor Staff Member

Phi Eyed Getting Tilted

Baraka_Guru Möderätor Staff Member

PonyPotato Very Tilted

Candle Vertical

snowy so kawaii Staff Member

Mister Coaster New Member

snowy so kawaii Staff Member

Mister Coaster New Member

EventHorizon assuredly the cause of the angry Economy..

Cayvmann Very Tilted

Plan9 Rock 'n Roll

PonyPotato Very Tilted

EventHorizon assuredly the cause of the angry Economy..

snowy so kawaii Staff Member

PonyPotato Very Tilted

Candle Vertical

Craven Morehead Very Tilted

fflowley Don't just do something, stand there!

Cayvmann Very Tilted

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The TFP Health Club

Baraka_Guru Möderätor Staff Member

Phi Eyed Getting Tilted

Baraka_Guru Möderätor Staff Member

PonyPotato Very Tilted

Candle Vertical

snowy so kawaii Staff Member

Mister Coaster New Member

snowy so kawaii Staff Member

Mister Coaster New Member

EventHorizon assuredly the cause of the angry Economy..

Cayvmann Very Tilted

Plan9 Rock 'n Roll

PonyPotato Very Tilted

EventHorizon assuredly the cause of the angry Economy..

snowy so kawaii Staff Member

PonyPotato Very Tilted

Candle Vertical

Craven Morehead Very Tilted

fflowley Don't just do something, stand there!

Cayvmann Very Tilted

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