Hey folks. It's time for the December addition of the monthly fitness challenge. For those of you unfamiliar, the goal is to set a specific fitness goal for yourself, and then go for it. The goal should be specific and measurable, so that you can keep a running log here toward your progress. Some common goals are xxx miles run/walked/bicycled over the course of the month....xx hours on the elliptical, stationary bike..... xx workouts per week or xx hours spent exercising per week. Whatever you want, so long as it is specific and measurable.

Start off by introducing yourself and stating your specific goal...then come here each day or as often as you'd like and update your progress for the month.

The whole point is to set a goal that is slightly above your comfort level....one you have to push yourself a little to achieve. But whatever your goal, the success will come for reaching for it....whether you make it or not is irrelevant. We all have setbacks...we get sick, injured or just plain busy. If that happens, don't give up. Just amend your goal and continue on till the end of the month. This challenge will carry is right into the new year and hopefully by the time it's over all of us will be breathing easier and feeling better from the activity.

Ok....I'll start. My goals for December are to run 120 miles, swim 9000 meters and do 1500 walking lunges.

Fiddle - fat and muscle weigh the same, and why is the fat staying? At this rate I will be all muscle and all fat ........

True. A pound of fat weighs the same as a pound of muscle.

But if you have an equal VOLUME of fat and muscle, the muscle will WEIGH more. This matters because a 200 pound man at 15% body fat will wear a smaller pants size than another 200 pound man at 25% body fat.

This is why I don't give a rip what the scale says. Body fat percentage is a true indicator of health and a lower percentage results in a smaller body.

How do you measure body fat?

There are several ways. You can use calibers, a scale, a body pod, or being measured in water. The first is the most practical if you know how to measure it or someone who can do it. Some home scales measure body fat, but they may be off +-5%. I use WW scale and it does have body fat as a measurement, but I do not put much stock in it for accuracy. Your surgical center might have an industrial strength scale that can read body fat. Mine does. It is better than a home scale, but may not be as accurate still as the other measurement tools. Body pod and water measurements are very accurate, but tend to be very pricy as a means to measure body fat except if you are wealthy to do it often or have a special occasion (perhaps reaching goal).

I bought an Omron biopendence body fat measuring device and it's quite easy to use. They measured me with to calipers and it was within 1% of the Omron. I'd love to get measured with a bodpod someday.

ha! I didn't know elves had big white beards. You are almost like an elf in training for the big man's job (Santa that is) in this photo (an interesting movie idea I am sure has not been done yet). All in all, good job at running the 1/2 after your major surgery and so soon. I am sure most could not do that.

Fiddle...you will appreciate this. After the run I took an ice bath to ward off inflammation. Not the most pleasant bath.....I'll let you know tomorrow how well it worked.

Here's me before I got promoted to full Santa.....I was just an elf.<br><br><br><br><br>

So Butter,

Do we get to sit on your lap and tell you what we want for Christmas?

Here's me before I got promoted to full Santa.....I was just an elf.<br><br><br><br><br>

I got some walking in today.

Edited December 23, 201312 yr by ribearty

I bought an Omron biopendence body fat measuring device and it's quite easy to use. They measured me with to calipers and it was within 1% of the Omron. I'd love to get measured with a bodpod someday.

thanks. :-)

So Butter,

Do we get to sit on your lap and tell you what we want for Christmas?

Missus Clause says if you try it she will unleash her Santa-Fu.

Fiddle...you will appreciate this. After the run I took an ice bath to ward off inflammation. Not the most pleasant bath.....I'll let you know tomorrow how well it worked.

I do that during a flare up to ward off inflammation pain. Best. Thing. Ever.

I go to the Korean spa and get into the coldest pool they have there and at first, I can barely breathe. But then you get used to the cold and the aches and pains start to ease up. So much better than the hot water pools.

And I haven't updated in a while, I'm at 42 miles for the month. Eight more to goal. Haven't planked or crunched in a while. Will have to try again next month.

On the plus side? Easing up has meant only ONE flare up this month yay! and it only happened because I didn't take my meds, not because of overdoing it. So it's a bit of a mixed blessing. I would like to where I can exercise a bit more and still not have a flare up. Maybe one day.

Missus Clause says if you try it she will unleash her Santa-Fu.

I think you should at least change your profile name to Santa Baby until the 25th. Congratulations on the promotion from an elf to the head honcho.

Edited December 23, 201312 yr by ribearty

I do that during a flare up to ward off inflammation pain. Best. Thing. Ever. I go to the Korean spa and get into the coldest pool they have there and at first, I can barely breathe. But then you get used to the cold and the aches and pains start to ease up. So much better than the hot water pools.

I've always been a wimp about trying an actual ice bath. The closest I have gotten to it is the coldest I can set my shower to. It starts giving me a headache after more then 5 seconds on my neck, upper back and shoulders. It does seem to help temporarily. Pragmatically, how does one have enough ice to take a daily ice bath? Well, perhaps not daily but often.

Edited December 23, 201312 yr by Fiddleman

6 miles today for a monthly total of 64 miles. This will be my last post for the month as I have sleeve surgery scheduled for 730am tomorrow. Hope everyone has a great Holiday! Merry Christmas! see you in Jnauary

All the best to you! We'll see you back, up and running or walking soon!

70 miles down 30 to go, I don't know

If I'm going to make it

I've always been a wimp about trying an actual ice bath. The closest I have gotten to it is the coldest I can set my shower to. It starts giving me a headache after more then 5 seconds on my neck, upper back and shoulders. It does seem to help temporarily. Pragmatically, how does one have enough ice to take a daily ice bath. Well, perhaps not daily but often.

Ice bath is figurative in my case. The water temp at the spa is 65-70 degrees. Not ice by any means, but still super cold and effective for my inflammation. I'd say tap water in a Seattle winter ought to do it. I'd fill the bathtub with body temp or colder water and get in quickly, and just stay there until the water gets cold and then some. You really need to "soak" in it.