I just wanted to share the core exercises I’m doing to strengthen my support. I’m not a doctor here or a pro fitness buff this is just what I do. There’s only three exercises here.
1. Leg Raises
This is where you grab a chinup bar or other support and lift your legs straight out in front of you. I tend to bend my knees if it hurts my back. Tonight I’m doing 85 of these, spread out over sets of 15 to 20.
2. Twisting Medicine Ball
This is where I hold a medicine ball to my chest while standing up straight and rotating side-to-side. Each twist counts as one rep. Tonight I’m going for a total of 300 reps. This one is easiest on my back and helps a surprising amount with stability.
My back doesn’t feel like doing situps so I’m settling for crunches instead. It’s just basically a mini situp where your just raising your upper part of your body. If you can’t visualize this there are probably videos on YouTube but all of these exercises are pretty well-known. I used to do so many crunches as a kid at karate practice, and I thought they were so hard. As an adult I now realize just how easy these are (very). Tonight I might do only one or two hundred of these since they don’t really help that much with the lower back and that seems to be where the problem lies.
Again, I just wanted to share what I’m doing with others who might want to strengthen their core and you’re more of a weekend warrior type. This isn’t that hard-core, but it’s what I feel I can handle since this back pain started. I’m going a full week just doing this. Also, as a disclaimer here I’m not a pro or a doctor so ask one before you start on a new exercise routine. Anyways, I’m going to continue to persevere and strengthen my core while I take these anti-inflammatories the doctor gave me. If it doesn’t straighten out within a week I’m giving him another call and we’ll continue to figure out what’s wrong.
I wanted to provide an update to my diet plan. Like last time I haven’t followed this as religiously as I should but I’m working on it.
-3 Servings Almond Milk
-1 Cajun Turkey Sandwich
-2 Cups Broccoli
-1 Bowl Multigrain Cheerios
-1 Cashew Sandwich On Whole Wheat Bread
-2 Cups Spinach
-3 Servings Almond Milk
-Roast Beef Sandwich
-2 Cups Broccoli
-2 Bowls Kellog’s Corn Flakes
-3 Brazil Nuts
-1/2 Cup Peanuts
-1/2 Cup Pecans
-2 Cups Kale
-2 Adult Carrots
Wednesdays And Saturdays:
If I’m still hungry after all this every day I eat additional sandwiches with grilled chicken, deli meat, and nuts. All nuts are unsalted. Also, you’ll notice eggs are not eaten daily anymore.
As I continue to gauge my body over time this diet is going to continue to change. I just wanted to share it’s most recent iteration. Again, I’m not a doctor and talk to one before following some dude’s advice on the internet.
The proof is in the pudding. I’ve been cheating on my diet quite a lot, but when I stick to it I feel amazing. This post is to renew my vow to stick to it (with a few modifications I will talk about later).
Cheating btw seems to happen mostly with cookout grilled chicken sandwiches and McDonald’s Artisan Grilled Chicken but I have had Ihop a couple nights ago and Mexican food wasn’t uncommon a few weeks ago. There was even a pizza about a month or so ago so I’ve been cheating way too much.
No more! I figure if I say it on this blog then I will stick to it. I’m also adding a little section in my Bujo that says checks off whether I followed the diet. I haven’t eaten today, so today is now day 1.
I can do this.
These days I’ve been focusing on my legs with weight training, so by the time the weekend comes I’m too tired to bike. This weekend I plan to, though.
Other than that at 11:22 today I weighed 194.2 lbs. So I feel much fitter and more athletic but am still in the same weight range. Probably a trade-off of fat for muscle or something but I’m not judging my fitness by weight loss anymore. Maybe if I got super-lean or something. I do need to improve my diet.
I do still plan on reaching all the way across the trail. It just might take me longer than I realized. 80 miles is a long ways after all.
I rode my bike for at least 8.8 miles today. Possibly 9. Not really sure because I have to add the distance between two markers but somewhere in that area. I am so proud of myself at this point. I’m steadily moving up there.
This is better than weighing myself every week. At least I can get some consistency. Next week I plan on making it another couple of miles.
So I didn’t weigh myself on time this morning but I will report that I biked a total of 6.8 miles last weekend on the Long Leaf Trace going to Clyde Depot from Jackson Road Station and back. Next week I’m going to try going even further (shouldn’t be hard).
Biking seems to be a lot more fun than the actual gym so from now on I’m just going to be going in the morning to lift weights.
And that is all I have to report for today. This coming Saturday I’m aiming for 2 more miles.
This is the last update until I actually start weighing myself at the proper time. I have eaten a bowl of spaghetti and some rotisserie chicken and weighed myself less than an hour later. So I’m going to gauge my success by sharing my nature bike ride success.
I rode a total of 7.8 miles this Saturday, surpassing my goal that day by 1 mile. This coming weekend I’m going to try making it just a little bit further. I’m still trying to figure out how I’m going to measure it until I reach the next benchmark. I may need to buy a distance monitor for my bike. At the very least I’ll measure how long I was out there. Next week I’m gunning for 8.5 miles.