THE OFFICIAL VNA EXERCIZE & FITNESS DEPARTMENT...

[hotjulie]

OMG Vicky that is awesome, I couldn't even imagine trying that let alone completing that. You 4 rock!

[stickyvicky]

I love running here in Florida! There are some sort of plants here that smell like pot, seriously every once in a while you get a whiff of them, they really smell good! There is so much flora here, it always smells so fresh and clean, especially when everyone is out working on the golf courses or mowing their lawns. I ran 4 miles 2 days in a row now... gonna try to do it again tomorrow morning, but the problem is now it's already 2:30 am and if I start too late it's already hot and humid... we'll see....

I had another question for you Julie, since you are trained in all of this... what about vitamins... supplements? Is there a good time of day to take them? A lot of the vitamins I take would make me sick on an empty stomach like vit B and glucosamine so I take them after breakfast. Should I take everything at once? Would some interact with others? Isn't it hard on your liver to process a bunch of vitamins all at once? Should we spread them out over the course of the day? I take a lot of stuff, maybe too much I don't know.... A, B, C, D, E glucosamine, calcium, zinc, chromium picolinate, fish oil, st.johns wort, and gingko. What are your thoughts on all that?

[st1fler]

my legs are starting to get sore from today's workout i'll be cryin tomorrow morning :(

bodybuilders take like a million supplements and pills everyday so I think you'll be fine lol

[Hornydevil]

i never take supplements. A healthy diet is all you need. I'm in the gym most days either doin CV or weights. I tend to alternate it e.g

Mon - arms
tues - Legs
Wed - CV
Thur - arms
Fri - Legs
Sat - CV
Sun - rest

[vectis]

I love running here in Florida! There are some sort of plants here that smell like pot, seriously every once in a while you get a whiff of them, they really smell good! There is so much flora here, it always smells so fresh and clean, especially when everyone is out working on the golf courses or mowing their lawns. I ran 4 miles 2 days in a row now... gonna try to do it again tomorrow morning, but the problem is now it's already 2:30 am and if I start too late it's already hot and humid... we'll see....

I had another question for you Julie, since you are trained in all of this... what about vitamins... supplements? Is there a good time of day to take them? A lot of the vitamins I take would make me sick on an empty stomach like vit B and glucosamine so I take them after breakfast. Should I take everything at once? Would some interact with others? Isn't it hard on your liver to process a bunch of vitamins all at once? Should we spread them out over the course of the day? I take a lot of stuff, maybe too much I don't know.... A, B, C, D, E glucosamine, calcium, zinc, chromium picolinate, fish oil, st.johns wort, and gingko. What are your thoughts on all that?

Julies advice may be helpful but that does sound a lot maybe a word with KM or Steinar would also be worthwhile.

[hotjulie]

A healthy diet is awsome HD, unfortunatly we don't get the vitamins and minerals from the food as much as we should. There is so much chemicals sprayed on foods today to keep them fresh. I take vitamins and lots of them too Vicky. You have to read the labels find out what's in them. In Canada there is no restrictions what goes in, within reason, I don't know about the U.S. or Europe. I take Nutrilite you can't buy them over the counter, there made by Amway. Independent studies show they are far ahead of any other company in the world. Do they cost more yeah but there 100% garentied, but I'm not promoting any ok. I get them from a friend, and I did loads of reading. As far as what your taking it's good and take them with meals! You don't need zinc all the time, but make sure you take your zinc with vit "A" and you are. When you take Calcium you need magnisium too.

This is what I take everyday; Vit B complex, Vit C 500mg, Cal Mag D, Fruit & Veg, Co Enzme Q10 with Vit E, Multivitamin XX, Garlic Heart Care, Glucosamine complex, Omega and fish oil complex, Beta Carotine, Ginseng with ginkgo Biloba, Tri iron Folic. I take A+ zinc but take breaks in it, guys zinc gives you more zing if you know what I mean! Is it a lot yeah it is but my doctor says I'm fine with it. Go online there's loads there, everyone is the best they all say but find out what goes in and where it comes from. Is it organic, does it sit in a farmers field for months lots of things like that.

Everyone is differant and we all have our reasons for taking them or not. Some MDs are totally against this in your diet others support it. For me it's part of my healthy choice everyday! I could write way more on this, but I have nothing in front of me where I'm at and I'm going skiing now damn it.

[st1fler]

i'm gonna be ordering some supplements pretty soon so I can ATTEMPT to start my new diet/training.

http://www.bodybuilding.com/store/univ/animalpak.html
theres my vitamins :P

[stickyvicky]

I know there is soooo much to read online, it's endless and for every expert that says one thing you can find another expert to disagree... I basically just wanted to know if you thought it was ok to take them all at once, or better to spread them out over the day... if you don't know it's ok, I'll do the legwork and look online... was sort of wondering about the food thing, because my thryroid doctor says not to take my synthroid with food because it reduces the efficiency of it. Figured it would be the same thing for the vitamins, that they would get lost in the food, where is kman when you need him?

[hotjulie]

I take mine right after I eat or with my meal. If you overload on vitamins a doctor told me you'll have expensive pee. I do take them over the course of the day if that helps

[stickyvicky]

Yesterday I ran 6 miles, it's the furthest I've ever run. Loki was beat after 3 miles, she did 4 with me on sunday and monday, then we took tuesday off, so figured she'd be refreshed, but Dave dragged her the last mile, lol... she's so funny. When she sees the starbucks, it puts a spring in her step, cause she knows she'd done! She is so tired she even runs past the ducks in the park without even trying to chase them... I took today off too, but definitely gonna run in the morning. My legs did ache today! It's easy to run here though, it's so flat, and so much to look at and stay interested.... So I run like a bugger, and then pig out on bagels and mile high cream cheese, kind of doesn't make sense.... but that's me! That's how we roll!

[stickyvicky]

Good morning! This Trio is off for a run! (me Dave and Loki!) Gonna try to do 4 miles today, had a good week so far, Sun ran 4 miles, Mon 4 miles, Tue off, Wed ran 6 miles, and yesterday off. So another 4 today will bring me to 18 miles so far for the week. Another 4 tomorrow and I will be at 22 miles for the week, right on target! Funny though, neither me nor Loki has lost a pound! Must be the bagels and cream cheese! lol... Check in with you later!

[st1fler]

you could be gaining muscle and losing fat :P

i've been keeping a workout log starting this past week on a diff website of myworkouts.

[AussieSteve]

Good morning! This Trio is off for a run! (me Dave and Loki!) Gonna try to do 4 miles today, had a good week so far, Sun ran 4 miles, Mon 4 miles, Tue off, Wed ran 6 miles, and yesterday off. So another 4 today will bring me to 18 miles so far for the week. Another 4 tomorrow and I will be at 22 miles for the week, right on target! Funny though, neither me nor Loki has lost a pound! Must be the bagels and cream cheese! lol... Check in with you later!

Vicky - FYI,

My New Year's Resolution is to keep up my fitness and exercise routine and not slacken off. I'm recording how many miles I run each day and note how much cardio and stretching etc i'm doing. Did 2 miles on Thurs; 3 miles on Fri; just 1 mile today because of wet weather. If I do less than 2 miles I do extra exercises. I'll be buying an exercise bike soon. It helps with my nursing job as well as I don't get as tired late at night if I'm doing a graveyard shift.

[LauraJebAndSue]

Good morning! This Trio is off for a run! (me Dave and Loki!)

Vicky,

So you, LOKI and Rokkerr are Trio #1 may Laura Jeb and Sue be still Trio #2??? Lol

LJ&S

PS We know what you say about the "Organic Smell" of running in FL! But non of us ever smelled Pot!!! Lol we know what you speak of!!! Sniff and run on!

Trio #2

[LauraJebAndSue]

This is what I take everyday; Vit B complex, Vit C 500mg, Cal Mag D, Fruit & Veg, Co Enzme Q10 with Vit E, Multivitamin XX, Garlic Heart Care, Glucosamine complex, Omega and fish oil complex, Beta Carotine, Ginseng with ginkgo Biloba, Tri iron Folic. I take A+ zinc but take breaks in it, guys zinc gives you more zing if you know what I mean!

Julie,

No wonder you are SO HOT 24 7!!! So much "Zing" in you!!

Trio #2

[st1fler]

11 minutes of cardio today!

[st1fler]

I think I might buy a ton of chicken and rice to eat for lunch at school lol. I want to change my diet up and just gain like 20lbs or something then cut up. Also might get a workout belt so I can lift heavier.

[st1fler]

LEGS

Squats
135 x 10
185 x 9
205 x 6
225 x 3 (PR)
dropset to 185 x 6

Decline Legpress
plates per side:
2 plates x 10
3 plates x 10
4 plates x 9
4 plates + 25 x 5 (PR)

Leg Curls
80 x 12
90 x 10
105 x 8
105 x 6
dropset 80 x 6

Leg Extensions
90 x 10
110 x 10
130 x 10
130 x 8

Seated Calf Raises
its some shitty air pressure machine and it's the only calf machine we got and I know the weights aren't right

250 x 12
275 x 10
275 x 10

[hotjulie]

After the last 2 weeks of me not doing a lot, my gym was closed most of the holidays. I'm back on where I left off, I did workout at the ski lodge and at home. So my week #4 is on days #1 and #5 I use week #2 just do 3 sets of 15-20 reps and day #3 use week #1 but do 3 sets of 15-20 reps. Cardio are days #2, #4, #6, #7 at 65-70% for 15-20 miutes.

[st1fler]

i don't believe it, I am not sore after that workout. I'll probably have DOMS http://en.wikipedia.org/wiki/Delayed_on ... e_soreness
tomorrow and not be able to walk haha. My legs still feel like I just worked them out (kinda like jello still).