Lift, Train, Fitness

I am aiming to slide the timing of my meals to be earlier so my last protein heavy meal is around 5-6 pm (I get back from uni at around 5 pm) and only have a small amount of protein later if needed I usually head to bed at around 10 or 11 pm

With such a high protein need it is challenging especially as I am not a big fan of breakfast.
 
Thanks for explaining that, Tru. I obviously don't have a high protein need, but I'll make sure I don't have any late again.
 
I am struggling emotionally today. my hormones are all over the place from my period, my eating has been bad and now I have tears rolling down my face after looking at my daughter lying on the lounge chair fast asleep in a lovely dress my mum purchased for her before she died and never got to see her granddaughter wear. it has been 2 months and the grief is strong today.
 
Oh, Tru. It is such a natural thing to grieve. I got teary the other day over my Mum's death. It never really goes away. Have extra hugs with Bub & cherish the love you felt for your Mum :grouphug:
 
What Cate said. Grief comes in waves and hormones don't help. Or maybe they do, because they keep you from pushing away the feelings.
 
Tru, I like that you posted about what you're experiencing. Seems to me like a really important part of life to go through and it seems wonderful to have a memory of your mother in your daughter.
 
still not feeling great but a little better is an improvement.

Arthritis in my hip is very painful today after a bad night of bub joining us in bed. Youngest son purchased an Air Fryer for me today, cooked chicken drumsticks well as the first try using it. Some experimentation will be needed to make the most out of it but very easy to use and importantly clean.

Also ordered 20 packets of heirloom seeds for the garden with a mix of herbs, veg and flowers. I am not much of a gardener but mum loved her garden and bub loves being outside helping with the garden so I will put a bit more effort into it especially considering how much space I have. most of the seeds I have chosen are hardy drought resistant varieties. Most of the herbs are medicinal or good for attracting bees and butterflies.
 
Feeling better today, I have a lecture at lunch time but no face to face tutorial of labs. I have again adjusted my nutritional targets after examining more research. I will be increasing my Vit K to a much higher level to combine with my high D intake as together in higher intake levels they boost metabolism, have an anabolic effect on muscle through increased testosterone and a few other performance benefits for athletes.
 
I'm glad you're feeling a bit better again, Tru. I stopped taking Vit K as I forgot why I was taking it, but take Vit D. Maybe I should start it again if it might boost my metabolism or maybe that only works when you're exercising a lot. What do you think?
 
Vit K and vit D work in partnership, and although there are some mixed results, k is helpfull for heart health. One of the effects of D and K together is that calcium is better directed to bones rather than developing calcification in other areas like blood vessels. I struggle with calcification in some of my muscles and joints, so if the studies are correct hopefully more K can slow down that calcification at least
 
That's interesting Tru. (Your postings are always interesting! I learn so much from reading them. :) )
I read this, and went to chase up what foods are naturally rich in Vitamin K, and found my good pal broccoli!
Now I'm wondering if my recent (say, for the last few months, anyway) keenness on broccoli has been my body calling out for Vitamin K.
 
Also i should note I am talking about K2, K1 is not eficiently converted to K2 and K3 is not something you want a lot of.
 
Had a lecture today on aspects of coaching for elite performance, lecturer had mixed feeling about the rugby result on the weekend as an Australian that was the former All Blacks skills coach lol, I regret not recording the game, as I was expecting Australia to get smashed.

Just finished the theory portion of Oz Tag, I think I would have preferred picking up cricket as an additional sport I am qualified to coach, but I will make the best of Oz Tag, and as a rugby player and knowing the rules for the more complex full contact game, passing the rules exam for Oz Tag was easy.

Now to get to work on my info graphic for talent ID based on anthropomorphic data gathered in tutes.


As an added note, I think I will take advantage of the chance to sit in on the sunshine coast lightning training session to observe and learn from their coach. Sunshine Coast Lightning they have been champions for the first 2 years of super netball and are on target to do it again.
 
Just finished at the gym for my own rehab training and taking my son through the exercises I will be tested on coaching at uni, unfortunately it is a little hard to challenge mobility is someone who is hyper mobile lol and not just his shoulders but his spinal mobility as well. For me to reach the end position on a spinal mobility drill it takes a lot of slow effort and cyclic breathing for my son he relaxes into the position and asks what next without feeling any kind of stretch.
 
I am happy with the air fryer , so far have cooked, chicken, steak and fish in it really well, and far more economical than putting a meal for one person in the oven, I don't have any food you would traditionally fry in the house so I have no idea how well it will do food you would normally fry in oil.
 
A note on good form for exercise and why watching videos is not always a good option.

Everybody knows exercise needs to be done with good form to avoid injury, but what is good form ? Good form on and exercise may be different between two people for the same exercise. Form on an exercise may also differ between a bodyweight version and the same exercise under load.

A good example of this is the squat, there are a ton of how to videos online for squat, all of them slightly different and many of them will be correct for the individual recording the video but still be wrong for you as an individual.

Some of the biological factors for squat that will change what good form looks like include, Femur Length, Tibia Length, Hip socket depth, Hip socket angle and torso length. Then there are things to consider like ankle dorsiflexion mobility, bar position and hip mobility. things like mobility problems can be helped over time, but length and ratios of your body do not change so the technique used for the exercise needs to.
 
Do you think there is a way to chart out proper forms according to the lengths of those different body parts? Because if that is the case, it would be exceptionally helpful. Or maybe personal trainers can help individuals better by observing these things and if there is any problem in mobility? Just curious.
 
There are too many variable for a chart to be practical. As for mobility a lot depend on what is causing the mobility problems, it is not always straight forward.

At the moment I am working on an info-graphic assignment for sport talent ID using some of these variable and a few others for Uni, and when you gather the data together you start to realise how complex this stuff can get.

Feeling crap today but not as bad as yesterday, brought a new bug home from uni, I seem to sort of recover by Sunday for these things only to catch a new one on Monday. Hopefully I will be back semi functional tonight, as I don't know how many people I will be putting through a functional movement test to screen for mobility and stability issues.
 
Your immune system is having a battle, Tru. Glad you're a little bit better today though.
 
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