New behaviour ~TJ95

First day of me being good and listening to and taking advice – whoops failed lol

Advice: drink one small glass of water twice today.

Action: bought 2 litres and drank 1 litre almost immediately.

Result: lots and lots of peeing.

Lesson learned: do as advised there is a good reason for it!

I shall now slap myself on the wrists and sit on the naughty step for a while.

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Temper tantrum ~TJ85

I admit it – I had a major tantrum this morning. Every day since starting this lifestyle change with Steve I have got up, had a wee and waited for……… no delicate way to put it lol – waste disposal!

After this I strip off and weigh and measure, this is usually an exciting process because mostly the weight is down or stable and the fat mass is down and muscle mass up – as a general trend – not every single day.

This morning, after a great run yesterday, which was followed by a mile and a quarter walk with a walking group, (links below) I did the usual. To my absolute and abject horror I had gained nearly 2 kilos – almost 4 pounds. I went from 0 – ballistic in nanoseconds, there were tears, much foul language and general noise and ranting. I sent poor Steve an e-mail full of depression, anger and hurt.

Some while later I realised that it was the repair crews and nanobots in to fix my muscles after all the damage I did yesterday – whoops. I got an e-mail from Steve telling me so at about the same time that I realised. By this time I had skipped breakfast and lunch in an attempt to fast for 24 hours to shift the weight or water or whatever evil thing had invaded my body.

All this of course relates beautifully to the chimp thing.

When Steve first started to explain the mechanics of diet, exercise, nutrition and brain to me, he told me about the reptilian instinctive brain that controls all the basic stuff and is about survival. I knew of this from before but now for some reason it resonated and I found Lizzie – my inner lizard. She and I chat sometimes about how I want it to be! Well chat is maybe not the right word, it’s more me telling her to do stuff to help me. Sounds daft, but when I am running and I can’t get my breath or the burning starts in the legs I tell her I have to run or we will not survive (then I make up some rubbish about being chased by something), maybe it is the simple act of NOT thinking about the issue that stops it becoming a problem. I don’t care what it is but it works for me.

So, after Lizzie was ‘born’, further explanations followed about how the body tears muscle when exercising and then it all gets repaired, and it is better and stronger after the repairs. Being me I imagined nanobots and lizards doing the work and that is what Steve and I now call it 🙂

I went so far as to have a drawing of calf muscle repairs done to illustrate to Steve what I felt was happening – how I perceived his scientific explanation. I like it as just a picture but it is very symbolic of my journey. I had it done on five squids (link below) by a very talented man called Pixomanic.

How I imagine my muscles being repaired

How I imagine my muscles being repaired

RPE & HRM ~TJ27

After the epic first 5 k row I decided to look at the stats.

HRM - 2013-08-02_062411So here is the HRM (heart rate monitor) data – will post the spec and tips later

12 minutes in looks like it was getting tough or perhaps was so easy that the intensity was increased.

The rower provides more intensity the harder you pull – some fancy algorithms track your distance, stroke rate etc the HRM belt is separate and logged by an Android phone. It is simple to do this but not easy!

So now we know a 5k row is probably quicker than a 5 k walk we can work on the intensity i.e. the work being done (this should increase the heart rate and reduce the overall time).

So let us say for the time being the first and last 5 minutes are ALWAYS in zone 1

that leaves approximately 30 minutes for higher RPE either 1 long moderate
interval or several higher intensity intervals.

I know what you are thinking what if the 5 k is completed and there is no time for the 5 minute zone 1 cool down (have already thought of that).

If you run out of time  for the cooldown and have completed the 5000 metres then an additional 5 minute zone 1 cooldown is an added bonus! It might sound mean but getting off the rower before a cooldown period is not top be advised. It has something to do with getting dizzy and jelly legs.

HRM zones 2013-08-02_063948
Ideally warmup and cool down in Zone1 and the main part of the workout at high zones.
It may be necessary to change the zones and then review them is 3 months.

Ligaments / Tendons

  1. Tendons | Define Tendons at Dictionary.com

    dictionary.reference.com/browse/tendons‎

     Anatomy. a cord or band of dense, tough, inelastic, white, fibrous tissue, serving to connect a muscle with a bone or part; sinew. 2. a reinforcing strand in 

A tendon is a fibrous connective tissue which attaches muscle to bone. Tendons may also attach muscles to structures such as the eyeball. A tendon serves to move the bone or structure.

A ligament is a fibrous connective tissue which attaches bone to bone, and usually serves to hold structures together and keep them stable.

http://www.nlm.nih.gov/medlineplus/ency/imagepages/19089.htm

  • Stretching the Tendon How can you stretch a tendon without stretching the muscle, too? Well, you can’t, but ….

Snickers or Raw Almonds

snicker 2013-07-30_131351

296 calories - 2013-07-30_131329

Info and image from

http://www.marsnutrition.co.uk/NutritionDetailsNew.aspx?pc=30195

I need to come back to this as a UK and USA Snickers are different sizes
but what is does highlight is that “fat” included saturated fat,
polyunsaturated fat and monounsaturated fat.

Interestingly the raw almonds didn’t  have a box for the percentage
of trans fats included in them.

almonds - 2013-07-30_132122

http://www.fatsecret.com/calories-nutrition/usda/almonds?portionid=35301&portionamount=42.7

bar 2013-07-30_133919

http://www.fatsecret.com/calories-nutrition/snickers/snickers-bar-(207-oz)

http://www.fatsecret.com/calories-nutrition/snickers/almond-bar

Total Fat 11g 17%
Saturated Fat 4g 20%
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Trans Fat 0g
Total Fat 25.95g 40%
Saturated Fat 1.989g 10%
Polyunsaturated Fat 6.258g
Monounsaturated Fat 16.476g