Thanks for the emails

[thomaspinckney]

Got a few emails about "where are you?" Sorry - haven't been on a while. I'm baaaaaack & appreciate your concern!!

Been having some back problems (spasms), so I had to back off a bit (I believe I overtrained a bit) and have to scrap my marathon training (for a couple of months) for core training instead. Although I've now lost 33 pounds (since Thanksgiving), the pain in my back doesn't seem to be getting better.

It comes down to this: CORE training. Just because someone has lost a lot of weight and is near "fighting weight" (still got 27 pounds to go), you still have to have strong abs to support you back. Of course your hips & lower body all have to be "ship-shape!!"

I also purchased a new "exercise machine" that is even BETTER than a Concept II Rower. Impossible? Well it's like this.........I purchased an English Cocker puppy a couple of weeks ago as my "walking partner" and he's really keeping me busy. With the warmer weather coming I thought I would add walking & biking to my exercise routines. Of course, weights are still part of the routine too. I love the rower, but would prefer to exercise outdoors too (your body doesn't care what you do as long as you do IT).

I just needed a bit of time off to refresh myself & I'm back into it again.

Four-prong attempt to develop the body that men fear and women love? Here you go: proper diet, aerobic activity, weights & proper rest.

I'll put some pictures of my new "exercise machine" on very soon.

[Kona2]

Tom - great to hear from you! As the owner of two golden retrievers, whose love for walking/running is only eclipsed by their love of swimming, I think you will find that your new exercise partner will be most rewarding in a lot of ways! Just watch out for your rowing gloves - they are PRIME chewing material!

I am sure that many of the other Luna-Tic team members will enjoy your updates - I think it is especially important that they AREN'T all about rowing. The core strengthening you mention is an important part of making us better, less injured, rowers - especially when the fervor of a challenge occurs! Several team members credit you with providing a lot of inspiration as they go for their goals - and end up doing more than they ever thought they could. So good walking, core strengthening and whatever other pursuits - we need to keep a good balance! I encourage you to post often in the team room!

Jan (Kona2)

[Kristine Strasburger]

Tom,

I'm with Jan. The Team has really noticed and missed your postings in the Team Room. It is not all about rowing. It is about supporting and encouraging one another in life. Rowing just happens to be the thing that has brought us all together. I have not rowed since Jan. 31, as my shoulder is still hurting from that last big day of snow shoveling. I am babying it along in the hopes that I will be able to put in some meters every day during March Madness.

I really think rowing is an excellent core builder. You just might not be able to really see the effect it is having because you still have some weight to loose. The back pain is a concern, and you might want to consult a chiropractor. It is possible that you are out of alignment from the years of compensating your body has been doing.

Also, at my chiropractor's recommendation, I have made the very slight posture adjustment of keeping my chin up while rowing. To do this I have to keep my eyes on something above eye level. Really, the goal is to have the jaw level with the ground, but because we generally do not have correct posture, it will feel like we are holding our chin "up". This very slight change makes a big difference to a lot of muscles at work from seat to head, and actually helps your core muscles engage properly. It makes all the difference between having hand numbness or not for me. (actually, the level chin all day long will help, too.)

[thomaspinckney]

Thanks - some good points there. On Friday, I'm going back to PT for my back. The problem is with muscles called the "tranverse abdominus." These are not the "six-back" abs that show how great you look but rather those underneath them that also wrap around your back. These muscles help protect your spine and give us stability. I believe the key here is to learn how to do a program right and then stay with it after PT is over. Nothing like professionals to get you started in the right direction.

I also am joining a new fitness club that costs more (than my old one), but has more to offer in terms of keeping me healthy. Every now and then we need something to give us a shot in the arm (and a kick in the butt) to get us going.

Of course, nothing like the new puppy to keep me laughing!!

I believe I'll row 45 - 60 minutes per day for the March Challenge. Less severe than the training I was on, but great way to stay in shape & of course - weight loss. I've discovered (at least for me) that if I go just a little further than a 30 minute row, the weight seems to come off at a constant pace and faster.

[Kona2]

I participated in Weight Watchers about 4 years ago. I was most successful when I did 45 to 60 minutes of aerobic exercise AND got in a good walk of 45 minutes or so at least 4 times a week. Most of the learnings have been that if you want to maintain the loss, you're going to find that you need 60 to 90 minutes a day at a minimum. Kind of a bummer! I'm having to go back and re-lose some now since I did NOT maintain the 60 to 90 minutes during some graduate studies over the last couple of years. Urg or is it erg?

Keep sharing the word Tom - it's a hot topic!

Kona2

[PJM]

Yes..unfortunately the studies have come back to say that we need 90 minutes of continual exercise to lose weight.It is not do-able for the majority of the population.Unrealistic.I am a certified Personal Trainer and was a diet councilor for many years.I was lucky if I could get my clients to workout in a 30 to 60 minute time frame.The more you work out the faster weight comes off.But it is a very simple equation..the more you move..the more calories you burn..energy in versus energy expended.An increase in metabolism is a key part and muscle built is also important becaues we can consume more calories with more muscle and less body fat.And yes..not just the 6 pack..but all the abdominal muscles need to be worked..the CORE.I love this topic..don't get me started!!

PJM
Pat

[PJM]

To really help the core..invest in an exercise ball.The most versatile and inexpensive piece of equipment.




PJM
Pat

[just27]

To really help the core..invest in an exercise ball.The most versatile and inexpensive piece of equipment.
PJM/Pat

I have one of those exercise balls in the attic, but couldn't find any good instructions for using it. I probably didn't look very hard, but maybe I should.

I've previously whined about lack of weight-loss, even after sweating a million meters in five months ... but my clothes sure fit better now, and I've dropped a dress size. I'll take it!
Chris/27

[PJM]

That is really good!!
Keep up the great work!!!

Pat

[just27]

Tom,
I have made the very slight posture adjustment of keeping my chin up while rowing. To do this I have to keep my eyes on something above eye level. Really, the goal is to have the jaw level with the ground, but because we generally do not have correct posture, it will feel like we are holding our chin "up". This very slight change makes a big difference to a lot of muscles at work from seat to head, and actually helps your core muscles engage properly. It makes all the difference between having hand numbness or not for me. (actually, the level chin all day long will help, too.)

Kristine - I've been doing this since you posted the suggestion and it feels really good and right. I'm thinking that I have "my nose in the air" but, when I glance at my reflection, my posture just looks better than usual. Thx for the tip.
Chris/27

[bg]

good to have you back tom...and i agree with kristine...it's not just about rowing....barbara

[thomaspinckney]

Thanks. I got one of these exercise balls, a "Denise Austin Core tape" and went to the orthopedic doctor Friday. The doctor told me: "if it hurts - don't do it." Other than that - ready to go!!

PT 3 X a week for my core is in order & I'm look forward to proper training in core training. I also joined a new gym to stimulate my intersest. I make a point of joining a new gym whenever things start to get boring. New friends, new equpment, etc. keep you going. I'm still 33 pounds down since November. Gotta keep at it and stay with the new lifestyle to keep healthy.

I joined Healthtrax, Germantown, Maryland on 2/29/08. They have a very well-equiped gym along with a pool, whirlpool, etc. For my back pain - I'm looking forward to it. I believe I will also take a water exercise class.

The quality of our lives depends on proper exercise, diet, rest and of course - genetics. Ever see those "old people" with oxygen bottles or walkers? At 63, I don't plan on being one of them & can limit my odds with a good lifestyle.