This is not an advertisement. It is an act of thanksgiving. These folks are helping me to change my life, one rep at a time. I'm adding their video to my layout - you'll be able to find it at the bottom of the page whenever you need it.
Peace,
Pennsy
PROMATX Health Club
"He not busy being born is busy dying." ~ Bob Dylan
Showing posts with label promatx. Show all posts
Showing posts with label promatx. Show all posts
Wednesday, July 2, 2008
Sunday, June 1, 2008
So the Good News is...
I managed to walk a mile and a half yesterday. There were two courses. One was 2.5 miles and one was 1 mile. So I split the difference by trying the long course, then bailing at 1.5 when the two converged near the start/finish line.
The bad news is that I could not have walked that last mile. There is something really wrong with my legs. The pain is very specific to one site, about halfway between the bottom of my gastrocnemius and the top of my heel. Bearing any weight hurts and when I lock my knees, I cannot raise up on my toes. Mrs P suggested I ask Brad to recommend a sports medicine doc. In the meantime, I'm going to be a Fat Man Lifting and Stretching for a while. The 10K in four weeks just ain't gonna happen on these legs.
I am resolved to not spend a lot of time fretting over this yet. I'll wait and hear what the doctor has to say.
Oh, I almost forgot, I've been experimenting with smoothies this week. I've found several tasty combinations and one that should warn you about -- be very careful how many prunes you put in a smoothie. 'Nuff said.
After the walk yesterday, I went to the health food store and picked up some sample packets of protein powder. I'm trying to eat less meat to cut down on saturated fats, but I need protein to build muscle mass. The big jugs can be quite an investment, so I'm starting with some single envelopes to see if there are any I hate. If I can't stand it, I won't use it. I got some with whey, some with soy, and one that's whey with hemp. After reading a ton of contradictory literature on which type is better, I am taking the position that they're all about the same for my purposes. I'll keep you posted if I develop huge biceps or breasts or something.
Peace,
Pennsy
The bad news is that I could not have walked that last mile. There is something really wrong with my legs. The pain is very specific to one site, about halfway between the bottom of my gastrocnemius and the top of my heel. Bearing any weight hurts and when I lock my knees, I cannot raise up on my toes. Mrs P suggested I ask Brad to recommend a sports medicine doc. In the meantime, I'm going to be a Fat Man Lifting and Stretching for a while. The 10K in four weeks just ain't gonna happen on these legs.
I am resolved to not spend a lot of time fretting over this yet. I'll wait and hear what the doctor has to say.
Oh, I almost forgot, I've been experimenting with smoothies this week. I've found several tasty combinations and one that should warn you about -- be very careful how many prunes you put in a smoothie. 'Nuff said.
After the walk yesterday, I went to the health food store and picked up some sample packets of protein powder. I'm trying to eat less meat to cut down on saturated fats, but I need protein to build muscle mass. The big jugs can be quite an investment, so I'm starting with some single envelopes to see if there are any I hate. If I can't stand it, I won't use it. I got some with whey, some with soy, and one that's whey with hemp. After reading a ton of contradictory literature on which type is better, I am taking the position that they're all about the same for my purposes. I'll keep you posted if I develop huge biceps or breasts or something.
Peace,
Pennsy
Friday, May 23, 2008
Keep a-goin'
It's been a strange week of highs and lows. I started out still glowing from finishing the 5K, even as my left leg became weaker and more painful. When a bruise started to form on the back of my calf, it became clear that this was more than just a charley horse.
I consulted "Dr. Google" and checked off my symptoms.
By Thursday I was jonesing so bad for exercise that my skin was crawling. I was irritable at work, losing my temper at one point and slamming both fists on my desk - very melodramatic. I had had enough of frustration. At quitting time I drove right to Promatx. I did a little time on the bike and a little on the elliptical, but cardio was not what I was aching for. (and to be honest, they both hurt my leg a little.) I hit the weights and worked my legs and lower back as hard as I could stand. I was cautious of the injury, but rather than compensating with other muscles, I concentrated on maintaining good form and taking my time.
When I had finished my workout, I was a little lost. I had done all I intended to do, but I really wasn't ready to leave. I stood by the water fountain and looked out over the machines and the faces and the mirrors. I was so damn glad to be back. After a quick sauna, I checked the scale to see how much damage I had done on that front. As I suspected, I had gained two pounds which the meter confirmed was mostly fat. I don't think missing a couple of workouts did that, but filling the idle time with food did. To be honest, I was glad it wasn't worse.
I've been stuck at this weight and body fat % for weeks now. I keep fiddling around, changing this meal, increasing the intensity of that exercise. I'm going to dig out the blender and start making smoothies this weekend. Maybe that will help me to balance my diet a little better. Now it looks like it's going to be at least another week before I can run again. My plan is to spend that time building lean muscle mass in the weight room and learning about food without eating so much of it. I still want to do the July 4 10K here in Lexington, but it's looking more and more like a walk/run than a run/walk right now.
Tonight I had another great workout. I used the resistance bands to warm up for about fifteen minutes, then hit the weight room. Chest and upper back. I love when I finish an exercise and I can feel the muscles across my chest or between my shoulder blades. It's like something coming to life in there.
Slow and Steady. I've decided to take Aesop's Tortoise as my totem. He'll be up there in the corner of the page for a while. I know I'm not a hare. No amount of work will make me one. But patience, determination, and a tough hide will get me where I'm going just the same.
Kind of makes a Fat Man feel like singing.
Peace,
Pennsy
I consulted "Dr. Google" and checked off my symptoms.
- Sudden, painful onset
- Loss of strength
- Painful to the touch
- Visible bruising
By Thursday I was jonesing so bad for exercise that my skin was crawling. I was irritable at work, losing my temper at one point and slamming both fists on my desk - very melodramatic. I had had enough of frustration. At quitting time I drove right to Promatx. I did a little time on the bike and a little on the elliptical, but cardio was not what I was aching for. (and to be honest, they both hurt my leg a little.) I hit the weights and worked my legs and lower back as hard as I could stand. I was cautious of the injury, but rather than compensating with other muscles, I concentrated on maintaining good form and taking my time.
When I had finished my workout, I was a little lost. I had done all I intended to do, but I really wasn't ready to leave. I stood by the water fountain and looked out over the machines and the faces and the mirrors. I was so damn glad to be back. After a quick sauna, I checked the scale to see how much damage I had done on that front. As I suspected, I had gained two pounds which the meter confirmed was mostly fat. I don't think missing a couple of workouts did that, but filling the idle time with food did. To be honest, I was glad it wasn't worse.
I've been stuck at this weight and body fat % for weeks now. I keep fiddling around, changing this meal, increasing the intensity of that exercise. I'm going to dig out the blender and start making smoothies this weekend. Maybe that will help me to balance my diet a little better. Now it looks like it's going to be at least another week before I can run again. My plan is to spend that time building lean muscle mass in the weight room and learning about food without eating so much of it. I still want to do the July 4 10K here in Lexington, but it's looking more and more like a walk/run than a run/walk right now.
Tonight I had another great workout. I used the resistance bands to warm up for about fifteen minutes, then hit the weight room. Chest and upper back. I love when I finish an exercise and I can feel the muscles across my chest or between my shoulder blades. It's like something coming to life in there.
Slow and Steady. I've decided to take Aesop's Tortoise as my totem. He'll be up there in the corner of the page for a while. I know I'm not a hare. No amount of work will make me one. But patience, determination, and a tough hide will get me where I'm going just the same.
Author: by Frank L. Stanton (1857-1927)
If you strike a thorn or rose,
Keep a-goin'!
If it hails or if it snows,
Keep a-goin'!
'Taint no use to sit an' whine
When the fish ain't on your line;
Bait your hook an' keep a-tryin'--
Keep a-goin'!
When the weather kills your crop,
Keep a-goin'!
Though 'tis work to reach the top,
Keep a-goin'!
S'pose you're out o' ev'ry dime,
Gittin' broke ain't any crime;
Tell the world you're feelin' prime--
Keep a-goin'!
When it looks like all is up,
Keep a-goin'!
Drain the sweetness from the cup,
Keep a-goin'!
See the wild birds on the wing,
Hear the bells that sweetly ring,
When you feel like singin', sing--
Keep a-goin'!
I have no idea why I remembered this poem just now. Reading it again, I am struck by that last stanza. "Drain the sweetness from the cup," That's good stuff. That's American stuff.Keep a-goin'!
If it hails or if it snows,
Keep a-goin'!
'Taint no use to sit an' whine
When the fish ain't on your line;
Bait your hook an' keep a-tryin'--
Keep a-goin'!
When the weather kills your crop,
Keep a-goin'!
Though 'tis work to reach the top,
Keep a-goin'!
S'pose you're out o' ev'ry dime,
Gittin' broke ain't any crime;
Tell the world you're feelin' prime--
Keep a-goin'!
When it looks like all is up,
Keep a-goin'!
Drain the sweetness from the cup,
Keep a-goin'!
See the wild birds on the wing,
Hear the bells that sweetly ring,
When you feel like singin', sing--
Keep a-goin'!
Kind of makes a Fat Man feel like singing.
Peace,
Pennsy
Friday, May 16, 2008
A Healing Workout
Molly and I just returned from our walk and much to my surprise, I feel better than I have in days. Wednesday I ran the 5K course we'll be using tomorrow. I managed to twist my knee, not during the run, but when I was pulling my warm-up pants on after I was finished. So the Injury Gremlin has a sense of humor, too.
I wrapped the knee in an ace bandage Mrs P gave me and went to the gym last night. I had planned to lift weights and do some light cardio, but climbing stairs was too much to contemplate (I had to use both handrails like crutches to navigate the ones at work) so I just chucked that whole side of the room and made my way straight to the bench press.
I'm still a little clumsy with the free weights. No one has been hurt, but there have been a few close calls, particularly with the curling bar which is just small enough that not all the spring clips stay in place. when something slides of the end of the bar while you're working, it can be pretty unnerving.
Fortunately, Bo the Promatx Pro seems to always be close by when a mishap occurs. That may be just luck, or he may be my personal lifeguard. In either case, he has come to the rescue a couple of times when I was doing something stupid.
As I get more comfortable in the weight room, I'm starting to move more manly weights, but I'm progressing very carefully. A screw up back there can hurt more than just me.
I'm not sure what went on there last night that helped my lower joints to feel better. I did some dead lifting, but everything else was focused on the chest and lower back. Maybe just wrapping it for a while, moving around, and then coming home to some chicken, fish oil capsules, and an ice pack was enough to do the trick. Rest can mean getting more sleep, but it can also mean backing off on the throttle a little and just letting the motor run for a day. I'm still not firing on all cylinders, but the joints are much better lubed than they have been in a while.
Tonight I plan another short night -- just arms, shoulders, and upper back, then early to bed to prepare for my first organized run.
I'm a little excited about it - even though I fully expect to re-injure every part of me that has hurt for the last two weeks. After this Sunday's weigh in, I am going to take a few days off at the gym. I have a 10K in mind for July 4 and I want to start training strong.
When you hear from me next, I'll have earned my first event t-shirt. Mom says when I get enough of them, she'll make me a quilt. That will take a while. But I do look forward to wrapping up in it.
Peace,
Pennsy
I wrapped the knee in an ace bandage Mrs P gave me and went to the gym last night. I had planned to lift weights and do some light cardio, but climbing stairs was too much to contemplate (I had to use both handrails like crutches to navigate the ones at work) so I just chucked that whole side of the room and made my way straight to the bench press.
I'm still a little clumsy with the free weights. No one has been hurt, but there have been a few close calls, particularly with the curling bar which is just small enough that not all the spring clips stay in place. when something slides of the end of the bar while you're working, it can be pretty unnerving.
Fortunately, Bo the Promatx Pro seems to always be close by when a mishap occurs. That may be just luck, or he may be my personal lifeguard. In either case, he has come to the rescue a couple of times when I was doing something stupid.
As I get more comfortable in the weight room, I'm starting to move more manly weights, but I'm progressing very carefully. A screw up back there can hurt more than just me.
I'm not sure what went on there last night that helped my lower joints to feel better. I did some dead lifting, but everything else was focused on the chest and lower back. Maybe just wrapping it for a while, moving around, and then coming home to some chicken, fish oil capsules, and an ice pack was enough to do the trick. Rest can mean getting more sleep, but it can also mean backing off on the throttle a little and just letting the motor run for a day. I'm still not firing on all cylinders, but the joints are much better lubed than they have been in a while.
Tonight I plan another short night -- just arms, shoulders, and upper back, then early to bed to prepare for my first organized run.
I'm a little excited about it - even though I fully expect to re-injure every part of me that has hurt for the last two weeks. After this Sunday's weigh in, I am going to take a few days off at the gym. I have a 10K in mind for July 4 and I want to start training strong.
When you hear from me next, I'll have earned my first event t-shirt. Mom says when I get enough of them, she'll make me a quilt. That will take a while. But I do look forward to wrapping up in it.
Peace,
Pennsy
Monday, April 28, 2008
Chasing the Gremlin
Mrs P thought it was funny that my ankle felt better but my shoulder hurt.“It’s like you have a gremlin running around sticking a fork into different joints.”
So, gremlin it is -- the naughty creature that does no real harm, but skitters around my body while I try to chase him out with cold packs and muscle cream.
The image kind of takes the sting out of the little fellow, actually. This one was drawn by an artist named Morthern. I found him on Gremlins Online. You can look for him there, or in whichever part of my body hurts next.
I went to Promatx at lunch today to try a mid-day workout. I asked Brad if he thought I should take a break between resistance days and he said I could probably alternate days, Bands Monday, Weights Tuesday, etc. The exercises are very different so following them one day after the other shouldn't do any harm. I'll experiment and see what my body has to say.
Of course now I have to find a way to get all this work in during waking hours. Maybe I’ll try to just get half an hour of cardio in everyday and alternate with the resistance training for a while.
Peace,
b
Tuesday, April 15, 2008
You Talking to Me? - or the Tale of the 300 lb Chicken
I worked cardio tonight. About 7 minutes in the stair climber, 30 on the elliptical, 30 on the recumbent bike, and another 15 on the treadmill to cool down. The left knee and right Achilles' tendon both felt better afterwards. Still trying the stretchless workout. I haven’t noticed any ill effects yet.
Are you talking to me?
Tonight, I feel stranger than I have since I started working out. I met with Brad, the owner and head of Promatx today for my quarterly progress review.
We talked about nutrition, of course. I have some things I can do better now. Need to work harder on eating more small meals throughout the day. Right now, I have carbs in the morning and fats and protein in the evening. I need to even that out some.
Having a trainer tell me that I need to eat more was a real shock. But there was an even bigger one.
“What is your goal?”, Brad asked.
“I want to lose 200 lbs.”
“How would you feel about changing that?”
We had just measured my body fat,and it turns out that in order to reach my target weight, I will have to lose almost 50 lbs of lean muscle along with the fat. I was confused. So what should my target be?
Based on my current lean body weight, if I get my body fat down to 18% (not bad for a man of 47) I would weigh 304 lbs! Were I to get down to 10% body fat (pretty fit for anyone of any age) I would weigh around 277.
These numbers have really rattled me. Especially when I consider that since I started working out, I have gained 19 lbs of muscle and lost 53 lbs of fat.
See what’s happening there? My lean weight (in red) is increasing almost 40% as fast as my fat weight (blue) is going down. I don’t have the patience to work the figures at this hour, but it appears to me that if my muscle weight keeps increasing at this rate, I will be at 10% body fat at right around 300 lbs.
I am going to be a trim, muscular 300 lb man. That sentence freaks me out for reasons I can’t even begin to explain. The words seem so incongruous - me...fit...trim...three-hundred pounds -- I can’t even picture what that will look like. It certainly won’t look like anything I have ever imagined myself being.
It’s one thing to count your chickens before they’re hatched, but I’m starting to realize that there’s a very big chicken waiting to peck its way out of this blubbery shell and the bird scares me a little.
Jeremy Likness has posted a series of before/after pictures of himself as he reduced from 30+% to 10% body fat. (245 to 188 lbs)
Frankenpennsy will be 6 inches taller and 112 pounds heavier. - It that even possible? And will I really look that imposing in robin's egg blue underpants? This may send me to the shrink a few months early.
Peace,
Pennsy
Are you talking to me?Tonight, I feel stranger than I have since I started working out. I met with Brad, the owner and head of Promatx today for my quarterly progress review.
We talked about nutrition, of course. I have some things I can do better now. Need to work harder on eating more small meals throughout the day. Right now, I have carbs in the morning and fats and protein in the evening. I need to even that out some.
Having a trainer tell me that I need to eat more was a real shock. But there was an even bigger one.
“What is your goal?”, Brad asked.
“I want to lose 200 lbs.”
“How would you feel about changing that?”
We had just measured my body fat,and it turns out that in order to reach my target weight, I will have to lose almost 50 lbs of lean muscle along with the fat. I was confused. So what should my target be?
Based on my current lean body weight, if I get my body fat down to 18% (not bad for a man of 47) I would weigh 304 lbs! Were I to get down to 10% body fat (pretty fit for anyone of any age) I would weigh around 277.
These numbers have really rattled me. Especially when I consider that since I started working out, I have gained 19 lbs of muscle and lost 53 lbs of fat.
See what’s happening there? My lean weight (in red) is increasing almost 40% as fast as my fat weight (blue) is going down. I don’t have the patience to work the figures at this hour, but it appears to me that if my muscle weight keeps increasing at this rate, I will be at 10% body fat at right around 300 lbs.
I am going to be a trim, muscular 300 lb man. That sentence freaks me out for reasons I can’t even begin to explain. The words seem so incongruous - me...fit...trim...three-hundred pounds -- I can’t even picture what that will look like. It certainly won’t look like anything I have ever imagined myself being.
It’s one thing to count your chickens before they’re hatched, but I’m starting to realize that there’s a very big chicken waiting to peck its way out of this blubbery shell and the bird scares me a little.
Jeremy Likness has posted a series of before/after pictures of himself as he reduced from 30+% to 10% body fat. (245 to 188 lbs)
Frankenpennsy will be 6 inches taller and 112 pounds heavier. - It that even possible? And will I really look that imposing in robin's egg blue underpants? This may send me to the shrink a few months early.
Peace,
Pennsy
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