Taking a Short Break From the Gym

My right hip is still incredibly sore.  I worked through the pain for the last two weeks but maybe it is time to take  short break so that the muscles can heal.  I plan to do stretches and walk every day.  Hopefully with a few days rest I will be back to normal and able to resume my workouts.

I recently read an article that stated contrary to popular belief exercising more does not increase your metabolism.  From what I understand, this means that our bodies adjust to whatever level of exercise we are doing to maintain a basic level of metabolism.  This means that you could go to gym and work out like crazy but your body just adjusts to the new normal.  Diet plays more of a role in weight loss than exercise. 

This shifts my mind-set on the matter.  I have been diligent about going to the gym and lifting weight because I thought that it would increase my metabolism and make losing weight easier.  The more that I worked out the less I would have to worry about sticking to my diet.

Now, I think that going to the gym will be more about staying strong and healthy. It increases my balance and mobility which will reduce the likelihood of injury.  Since I started lifting weights I have not had any lower back pain.  I am able to touch my toes and balance on one foot.  I can squat to pick up something from the floor.  I can run up a flight of stairs.  I want to increase that strength and agility so I will keep with my exercise schedule.

I looked back over the my stats for the last 6 months and the weeks that I lost 3 - 4 pounds were the weeks that each day I stuck to my calorie budget.  Plain and simple, I need to eat less calories!

Tweaked Something in My Hip/Back

I decided to try heavier weights for the one leg deadlift.  Previously, I had always used the lightest kettlebell in one hand.   This year I tried using a 12.5 lb dumbbell in each hand.  It was more difficult to keep my balance so I switched from the kettlebell to dumbbells.  On Sunday, I decided to use 15 lb dumbbells and it was very very hard to do the exercise.  I completed all my sets and felt good but on Monday my right hip and butt were very stiff and sore when I walked or bent over.

Yesterday I still went to the gym but worked on the weight machines rather than doing my usual exercises so that I could rest those muscles.  My hip isn't as sore today but the whole right side of my back is very stiff.  I think I will have to spend an hour tonight just stretching.

Another Funky Salad

Still working on eating that bucket of organic spring mix lettuce.  This time I tried Shrimp Cobb Salad with Cilantro Lime Vinaigrette  once again from www.damndelicious.net .  This website is ending up being my go-to place for new recipes.

 I used Kraft's Italian Zesty Lime dressing as the base and added fresh cilantro and jalapeno pepper.  Whipped it all up in the Magic Bullet and voila - Cilantro Lime Vinaigrette.  This dressing was very good.  I didn't think I would like it because I am not a huge fan of cilantro but the lime and jalapeno seems to mellow out the cilantro flavour.

I really liked this salad with the exception of the boiled egg.  I have decided that I don't like boiled eggs in a lettuce salad!  Other than that, this recipe is a keeper.

Went to the gym 3 times this week.  My back has really been hurting for the last couple of weeks  - right behind my right shoulder blade.  It didn't hurt when I lifted weights or moved around but as soon as I laid down it hurt so bad that it took my breath away.  I went for massage therapy but my back muscles didn't hurt at all when she massaged them.  My shoulder and chest muscles hurt like a damn but not my back.

On Tuesday, I was using the weight machine to work my lats and I just let the weight stretch out my arms and back.  Seemed to do the trick!  I must have just had a nerve that was being pinched when my muscles moved a certain way.  That stretch released something.  Still hurts for a couple of seconds when I lay down on the bench to do chest presses but otherwise not too bad.

Happy New Year!

2017 is starting out back on track.

I bought a large organic spring greens salad mix yesterday because it was on sale for  a very good price.   I usually end up throwing out at last 1/3 of these containers because they go bad before I can finish it.  This time though, I am using it as an opportunity to try some new salads this week.

Today I tried something completely different.  I have never had a lettuce salad with apples or pears and today's salad had so many different things in it that I thought that it was going to be awful!

Harvest Cobb Salad found on www.damndelicious.net - Pecans, bacon, boiled egg, apple, pear, dried cranberries, feta  with a poppy seed dressing.  I used Kraft's Calorie-Wise Creamy Poppyseed Dressing instead of making the one in the recipe.

I have to say that it was a very good salad.  I am surprised - I did not think that it would be as good as it was.  It is was a large salad and definitely not  low calorie - 686 calories.  In the future, I would probably have a 1/2 portion rather than the full salad.

I went to the gym this afternoon.  15 minutes on the elliptical and then 45 minutes weights.

I have changed my routine somewhat because I felt the weight machines weren't always the best choice.  The kettlebell single leg deadlift is my favourite because it great for improving balance.

I am doing the following:

12 reps x 3 sets x 4 kg kettlebell of  kettlebell 1 leg deadlift
12 reps x 3 sets x 20 kg (I think) of  sumo squat with kettlebell
8 reps x 3 sets x 20 lb - chest press with dumbbells
8 reps x 3 sets x 15 lb - dumbbell fly
8 reps x 3 sets x 12.5 lb - dumbbell shoulder press

Weight machines:
12 reps x 3 sets x 100 lbs - inner thigh
12 reps x 3 sets x 100lbs - outer thigh
12 reps x 3 sets x 80 lbs - hamstrings
12 reps x 3 sets x 80 lbs - quadriceps


Finally, I am changing the way I blog.  I won't be adding my LoseIt screenshots anymore - they take up too much space and are pretty boring.  I also won't be blogging every day.  I will only create posts when I have something interesting to say.  I found it pretty boring last month to just post - nothing new today.

I would like to increase the amount of  new healthy recipes that I try.  The more options that I have for healthy eating the less likely that I will fall back on the quick and fattening comfort foods.