Lets Post our Daily Exercise
Comments
-
Well, I'm sure my form was pretty much like crap by the end. And form is the important thing!
0 -
I was already starting to shake at 20, but I stayed straight. Lol.0 -
Ruth you are an animal, no wonder I like you so much
did you know you can also plank on your knees, you just have to be far enough back so that your core is engaged, I found that out when I was having all that foot/toe trouble a while back and couldn't put any pressure on my right foot. Mnmbeck I wouldn't dare use a kettle bell if I were you, I use them in my bootcamps but I never go over 5lbs, don't be afraid to exercise but read the guidelines that our Natsfan (Mary) worked so hard on, you'll work your way back and have you ever tried Spin, I'll be honest I didn't like it at first but I stayed and now I love those 60 minutes on the bike.
Today was amazing and fantabulous, an hour spent doing Body Combat with the wonderful Eduardo, great for the body but even better for the soul.0 -
Ruth - I was so relieved after my BMX that I DIDN'T have LE, I only worried about needle sticks and BP cuffs on my SNB side (along with the smaller things you listed.) Then my LE Therapist said that she had a BC patient who never had LE until ten years later - when her garage door opener broke, and she tried to pull it down manually. Gee, thanks.... I thought I was out of the woods.
Thanks for the Planking illustration, Dulcigirl - unfortunately, as I feared, it does not appear that my entire body would be lying on the floor, relaxing....
However, I do promise to try that position soon, just to see if I can do it. Do you do it barefoot or with shoes?
Congratulations to your new Bishop, Claire. She sounds like an awesome woman.0 -
lol, Blessings!! I do it barefoot, but not naked like the illustration. Is it just me, or did anyone else look at her and think it looks like she has implants?
I'm sure you can wear shoes though, if they have flexible soles.0 -
37 minutes agoDulcigirl wrote:
Is it just me, or did anyone else look at her and think it looks like she has implants?
LOL!!!!I thought the same thing!!!!!0 -
Oh, my! That Looks like a toughie, Dulcigirl! I can't imagine getting very far.
Blessings, LOL on raking the tree.
Ruth, hope DH is feeling better.
Cheryl, looks like your having fun with the fitbit. Hope it helps you get more sleep, too!
Regarding lymphedema and weights, the PAL study is worth looking at. It wasn't out yet when I started going to the gym but there were similar studies (not as thorough) in Europe and I kept those in mind. It may also be worth it to go to a certified lymphedema specialist or a Trainer who knows about lymphedema. I started out with no weights, but I was really in bad shape.
------
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2730488/
Each session took 60-90 minutes and began with a 10-minute cardiovascular exercise warm-up, followed by brief range of motion stretching of the major muscle groups to be worked during strength training. Then participants performed 5-15 minutes of exercises intended to strengthen spinal stabilization muscles and deep abdominal muscles as well as increase awareness of body-mind connection. These ‘core training’ exercises were included in the protocol for the purpose of injury prevention during strength training. Participants also did stretching at the end of each session for injury prevention purposes. During the latter stretching session, each stretch was held for at least 30 seconds.
Nine common strength-training exercises were performed using variable resistance machines and free weights (for muscles of the chest, back, shoulders, quadriceps, hamstrings, and gluteals, as well as biceps and triceps). The protocol for determining resistance differed for the upper versus the lower body. For the upper body, participants started with no weight or one pound weights for each exercise. If there were no changes in symptoms or onset of lymphedema-related symptoms by the next week, the weight was increased by one-half to one pound increments. If there was any worsening/onset of symptoms, the exercise thought to be associated with the symptoms was skipped, or a lighter weight was used, until the symptoms cleared up. A set of one-half pound wrist weights, as well as two pairs of dumbbells in 1 pound increments (up to 10 pounds) were purchased for each of the intervention facilities. For the lower body, a standard progressive strength training approach was used in which participants lift the most weight they can lift in each exercise eight to ten times in each set of repetitions. Participants build up to three sets per exercise over the first 3-4 weeks of exercise. For the lower body, substitute exercises were used if injuries or excessive soreness occurred, or if there were range of motion limitations that precluded performing a specific exercise. For the first three months, the protocol for increasing weight on each exercise was as follows: after two sessions during which a participant lifted the same weight 10 times during each completed set, the weight was increased by the smallest possible increment. If the higher weight was lifted at least eight times on the first set, and six times on the second set, additional set(s) was attempted with the higher weight. Otherwise, the weight reverted to the amount lifted in the previous session. For the nine months of unsupervised training, participants increased the weight after 4 sessions during which the participant lifted the same weight for 10, 10, and 12 repetitions for sets 1, 2, and 3, respectively. A key element of the intervention to ensure safety of participants was careful monitoring to ensure that if a woman missed enough sessions that deconditioning may have occurred (2 or more sessions), the trainer would provide guidance to back off on the resistance used and gradually increase the weights on the same schedule noted above.
0 -
Blessings, even though the risk of LE never entirely goes away, it does decrease over time & the farther out you are, the less chance that it will happen. I think you always have to be alert and follow the guideline though. There are a couple times where I way overdid it (sandbagging when our town was having a flood for one example), and then thought STUPID, STUPID......I lucked out, but the next time they called for sandbaggers, I made and passed out sandwiches with the old ladies from the Salvation Army!
0 -
Ack, I hate planks! Almost as much as doing intervals when I run. But I know they are really good for you. 242 seconds, Ruth?! Wow, I am totally impressed. I think my personal best was 60 seconds (and I was hating that!) Well, you are a definite inspiration to start challenging myself a bit.
I am keeping up with the running (6 miles today), which is good because Thanksgiving leftovers have been taking their toll. I need to figure out something to do with those leftover sweet potatoes, too (nobody likes them). Maybe sweet potato muffins?0 -
Did my 20 seconds plank for today and if it doesn't rain I'm heading out for a quick walk. Not so much coughing so far today so hopefully I'm almost done with The Crud.0 -
WTF Ruth - a four minute plank!!!! Holy crap, you're an Amazon! I'm am soooo impressed....I don't care what your form was like at the end, just to hold a four minute plank is crazy
!
All kidding aside, DH and I started the challenge yesterday with the 20 second plank. I also got a lot of planking in at my group class this morning, except we had to pull in each leg in repetitions of various sorts. We were supposed to do them with arms fully extended but my poor arthritic thumbs were screaming with all the weight bearing stuff on my hands today so I did mine on my forearms. So, I got in a 60 minute class plus .75 miles treadmill walk before the 6am class.
Fallleaves - ever consider sweet potato pie? It's a lot like pumpkin pie.0 -
Good idea, sweetandspecial! I definitely have enough there for a pie....
Well, I did my first plank in a long time. 20 seconds down, 222 to go!0 -
Day 1 of the plank challenge done, too. BodyJam tonight.
0 -
Wow - so much to catch up on! First, Lilac - I was thrilled to read that your dh had his first bit of solid food on Tkg. Congratulations to him! Sounds like everyone had a great Tkg. DH had a lot of post surgical pain, so it was a quiet Tkg for us as he was on pain meds for a good part of it. He got the post-surgical soft cast off today, and now is in a hard cast from knuckles to half-way up the bicep. They offered colors, so he got a bright red cast for the season! Physical therapy starts Wednesday. Ruth - so sorry about your dh's food poisoning - yuk!
For the newbies with concerns about LE - yes, please, do NOT try doing pushups or other bodyweight work right away. As others have said, start off slowly with ridiculously low weights, like one pound, and do just a few reps. Avoid therapy bands as the resistance you get is inconsistent depending on how you happen to hold it and pull it on that particular day, and with LE avoidance it's important to be precise about the weights you are using so you can gradually increase them. That's the same reason you need to avoid body weight work like pushups, or certain yoga positions like downward dog. Be aware of signs of LE - it's not always swelling, but might be a feeling of fullness, heaviness, or cording. Many people do not develop LE until several months after surgery, when they try to resume normal activites. Usually if LE is going to show up, it will show up within the first 3 years out of surgery, although the risk is lifetime - my LE therapist has one patient who developed it after 20 years when she overdid the snow shoveling one time.
Remember, LE doesn't affect only the arm - there is breast, chest, and truncal LE as well.
The info from Ruth and Heidi is excellent, and the thread Badger bumped has links to handouts on beginning a safe exercise program you can download and keep. There's also a link to a hand out you give to your instructor if you take a fitness class or if you get a personal trainer.
Just in case, here are the links again:
Exercising safely after breast cancer: http://www.stepup-speakout.org/Handout%20doc%20for%20SUSO-040113.pdf
Handout for fitness instructors: http://www.stepup-speakout.org/Trainer%20doc%20for%20SUSO-040113.pdf
One thing to emphasize: DON'T LET FEAR OF LE KEEP YOU FROM EXERCISING!! It's perfectly possible to maintain a vigorous exercise regimen while minimizing your risks of developing LE. Just be sensible and don't expect to get back to your previous levels in a few weeks. Take your time, work up slowly, and be aware of your body. If you can, it would be great to schedule a few sessions with a certified lymphedema therapist. The therapist can measure you, evaluate your risk, fit you with a compression sleeve and gauntlet if appropriate, and help you develop a safe exercise program.
Ran the Turkey Trot 5K Tkg morning in the freezing cold, but it was fun. Was pretty much a slug the rest of the holiday as I was tired from caretaker duties, so I did nothing but eat and gain weight.
Did a half hour run yesterday, and dug out my old Power 90 Sweat workout this morning. I need to get back on track. Can't wait to try that plank thing - I used to be able to hold a plank for 60+ seconds, but haven't timed myself for a while. Should be a good challenge. 0 -
Welcome mnmbeck and Fallleaves. Mary, it was a mircogram (not a bite) for DH yet he tasted the pumpkin and that was significant enough for his onc to note on the screen Friday. Was thinking about you on the turkey trot and nice to hear the report. Ruth nice photo. Good discussion yet I don't have LE and very vigilant that I don't develop it.
Body step today0 -
NatsFan - It catches my attention now when I notice that you're from Maryland. My daughter recently moved there for her first big girl job post-college as the Liberty Coordinator at NAS PAX River. If/when I decide to do 3D nipple tats (or 'tit tats' as I like to call them) I'll plan on Baltimore for Vinnie Myers plus a bonus benefit of a visit with my little girl. I miss her so much!0 -
Sweet - I have Vinnie tats - they're every bit as good as advertised! Plan in advance - he's very popular now and the last I heard it could take 6 months to get an appointment. I see you're from Michigan - I was born in Battle Creek - sort of accidentally (long story), but that's where I made my arrival into the world!
0 -
Forgot to tell you the Mikey story. DH wasn't able to sit at the table for Tkg - the only place he was comfortable was on the couch, propped up with a lot of pillows. So I brought all the food out and set it up on the coffee table in front of the couch. After the meal, I was taking the plates back to the kitchen. I picked up the butter dish and it was empty! Somehow when we weren't looking, Mikey managed to sneak off with an entire stick of butter. As you can imagine, the next 12 hours weren't pleasant for any of us.
0 -
It's good to see all of the activity here. I will try the 30 day plank challenge, this will be interesting.
It's been super nice to have cooler temps but clear skies and sunshine here the past week. Yesterday took my dog on an hour hike, it was slushy and muddy but good to get out. Also did an hour of pilates reformer and I'm really feeling it today.
I'm hoping to get back into a regular exercise routine, you all give me inspiration to keep going.0 -
Just stopping by for one minute to share this quote from the Health Section of the latest Time Magazine:
Go Ahead, Enjoy Your Pie
It might sound crazy, but even if you're watching your weight, you should consider eating what you want this holiday season. That's what nutritionists and psychologists are increasing concluding. Putting foods on a do-not-eat list only makes you crave them more, according to a Canadian study, and Israeli scientists found that having a little bit of sweets every day helped dieters shed 15 lbs. more on average than those who didn't indulge in desserts.
0 -
Did my 20 second plank and walked 2 miles with DH & the puppy girls.0 -
NatsFan - I'm in no hurry for the tats so waiting for Vinnie wouldn't be a problem. I may even end up deciding I don't need them at all. I was just thinking the other day that if I had tats I may not be able to go braless in white tanks and such because the color would show through. Next up for me is a nip-tuck early next year to remove the mud-flaps that no longer blend in with my new, nicely defined girls. I've only been to Battle Creek maybe 2-3 times in my life - all I really know about it is that it was the home of Kellogg cereal, right? (And I'm from the home of Gerber Baby Food about an hour and a half north of Battle Creek!)0 -
Ruth, I aspire to get to your fitness level...
Mary, LOVE the Mikey story. Got a good chuckle as it seems like something my guys would do...
Day 2 of plank challenge completed.
0 -
Heidihill - thanks for the link to the PAL study.
Dulci - Hey - I did a 20 second plank, fully clothed, with shoes... for 20 seconds! WOOT! (I am pointedly ignoring Ruth's two hour planking record.)
sweetandspecial - I feel the same way about the "tit-tats"... I knew from the beginning I wanted Vinnie tatts, but then I discovered I liked being able to wear a light colored shirt with no bra. (I don't do it often, but still...) I suppose I could get some of those "petals"....
Much empathy to those of you with a DH on the sick or injured list. Generally, they don't make the best patients.... hope they all recuperate soon.
NatsFan - I did have some minor cording immediately after surgery, but it resolved quickly. I was so fortunate to have a trainer at the rehab hospital gym who was also a licensed Physical Therapist. He'd already created a training routine for me long before my BC dx, and when I was finally cleared to exercise again, I met with him to discuss my limitations.
Imagine how impressed I was that he had already done some research on bilateral mastectomy and tissue expanders, and how they affected the entire upper body. So for months, he had me doing gentle stretches and NO weights at all on upper body stuff. No Thera-Bands, either. Now, two years post BMX, and 15 months post-exchange, I think I may be able to start back in again. I sure do have some flabby upper arms!
Funny story about Mikey and the butter! When I was little, we used to have a stick of margarine on a plate on the dinner table so my dad could have his white bread and butter. We always noticed that the stick had a big dip in the middle. Couldn't figure out why, until one day my mom saw the cat jump on the table and lick the margarine til someone came in the dining room.0 -
Ha!
Oh man, we are in the middle of a wild/bad weather system. It snowed about 6 inches today, tomorrow it is will snow again, up to 12 more inches, then the wind is supposed to start blowing at 40 mph, and THEN the temperature is supposed to dip way below zero! Cheryl, blow up a mattress. I'm coming out to spend the rest of the winter with you in California!!!!!!
I ran around town doing tons of errands (in case I am trapped in my house for a couple days), shoveled twice, did 15 minutes of abs, a more reasonable 60 seconds of planks (where I will start on the challenge), and my fun, fun, Zumba class.
0 -
Oh ruthbru- yuck on the weather! We're supposed to have a little winter mix early tomorrow, then hit 55 for a high on Wednesday, then a sharp temperature drop with snow in the forecast for the next week. You just get it first in North Dakota before it head our way. Sounds like great cookie baking and soup making weather for you!
DH and I did our 2nd plank challenge day of a 20 second rep tonight, plus my early morning workout already reported earlier today.
0 -
Ruth...I once shoveled our driveway in NY for FIVE HOURS. It was wonderful exercise, especially since the snow was above my waist.
Agree on the pie. I learned that one many years ago. You eat everything in sight and THEN eat the pie. Much better approach to eat what you wanted to.
On the topic of exercise, it may be SKIING for me this weekend. I will have to see how it all sorts out. But need to get out. Then again, I may be stuck doing a project. A girl can't get a break.
I had my pie a few days prior to Thanksgiving. It worked just great as ride "refreshments".
WARNING: it is possible to overdo the healthy fare. I had two bowls of pea soup for lunch and THEN had roasted Brussels sprouts and other veggies for dinner. My poor body. I am fine now, but rough going a bit earlier today. Not enough of what is politely referred to as "balance".
I'm sticking with pie.
(Walked a mile today and did both rounds of exercise. Weight is the same as prior to Thanksgiving, or down a bit.) - Claire0 -
Ruth you know my door is always open although they say we are going to turn cold in the next day or so but you'd probably just laugh at what we call cold
Mary that Mikey is a pistol, bet he'll never do that again. Joy good to see you. It's those Brussels Sprouts Claire, you have to go easy on them, but you probably lit the fuse with the soup
This morning I did my Sh'bam class and an hour on the Spin bike tonight.0 -
20 second plank done today. I already felt my muscles from yesterday's plank. Ruth, it will be interesting to see where you start out in this challenge with your Core of Steel. It's getting cold here, too, and I may join you at Cheryl's, particularly if Eduardo is part of the bargain. Joy, great to see you! Also sticking to my sweets like Claire.
Zumba tonight.
0 -
Ruth - I saw the story on the ND snow on the news last night and thought of you - yikes! Stay warm (or flee to Cheryl's!). Blessings - I wish everyone could be cared for the way your PT looked out for you - we all need care like that after our surgeries, but unfortunately most people are just left on their own.
30 minute Power 90 sculpt workout (weights) this morning. Brought my workout gear and will try to hit the treadmill for a run after work - we have a small exercise room here at work, so there's really no excuse. Tried a plank this morning - held it for 70 seconds so I was pleased. Think I will start the challenge with 60 seconds.0
