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Fasting Blood Sugar this morning + yesterday's food AND physical activity

FBG – 5.9

B – chopped ham loaf & egg
Snack –
L – bacon sandwich with mayo – didn’t spike me
Snack – a small piece of mincemeat slice
D – feta & bacon salad, leaves, butternut squash, red pepper, cucumber, tomatoes, basalmic drsg, mayo – benecol yoghurt drink with chopped garlic
S – 2x red wine, tspoon peanut butter, sml slice cheddar

Ex – another long physical day clearing out the smaller shed, then 20min brisk walk after dinner.
 
DEBBIESCOTT said:
....
5 single leg chair squats each side
Click to expand...

After a lifetime of sport (cycling, running, circuit training) I found to my horror a couple of years ago that I could not stand up 1-legged from sitting on a kitchen chair ! I knew my strength and balance was waning in my advancing years, but even the 82 yr old in the same room made a better fist of it than I did.
So, single leg squats (usually to/from a chair) is something I now do every day. And will do for as long as i am able.
 
This morning's FBG: 5.6

Yesteday's food:
B: Huel Black vanilla flavour + protein powder + almond flavouring + PB + cocoa nibs
L: Thai green chicken curry, stir fried spinach with garlic and red chillies, 1 fried egg
D: Huel Black chocolate flavour + protein powder + almond flavouring + PB + cocoa nibs
AD: Greek yoghurt and berries
Late Night Snack: diet whey protein shake


Yesterday's Activity:
Steps: ~8000

Workout:
4 times around the circuit below:
  • 50 swings (20 kg bell)
  • 26 bent over rows, 13 L, 13 R (20 kg bell)
  • 10 wood choppers R + 10 wood choppers L (20 kg bell)
  • 25 press ups
  • 25 squats
Finally starting to feel like the effects of the statins are wearing off . Muscles feel strong and explosive again, all movement is easier :)
 
Last edited:
stuffedolive said:
After a lifetime of sport (cycling, running, circuit training) I found to my horror a couple of years ago that I could not stand up 1-legged from sitting on a kitchen chair ! I knew my strength and balance was waning in my advancing years, but even the 82 yr old in the same room made a better fist of it than I did.
So, single leg squats (usually to/from a chair) is something I now do every day. And will do for as long as i am able.
Click to expand...
Good move mate, maintaining muscle, mobility and balance just so key as we age add cardio to that and you've got the whole package. I see too many of my older relatives who just never did anymore than walking, get to the point that they can't fall safely or get up if they do. And that point comes earlier than it should. The effect it has on them psychologically, on their confidence, is really tough to watch. I like doing a workout that includes burpees once in a while. Lets you know you can get up quick and easily, if you fall on the ground. I still practice break falls and getting up fast form on my back as part of my warm ups like we used to do in Judo and Jujitsu classes. Some of the most useful things I ever learned, I've avoided injury when engaged in all kind of activities just by knowing how to fall safely, and get up and move quickly. A good crossover skill to everyday life!
 
AGC_68 said:
Good move mate, maintaining muscle, mobility and balance just so key as we age add cardio to that and you've got the whole package. I see too many of my older relatives who just never did anymore than walking, get to the point that they can't fall safely or get up if they do. And that point comes earlier than it should. The effect it has on them psychologically, on their confidence, is really tough to watch. I like doing a workout that includes burpees once in a while. Lets you know you can get up quick and easily, if you fall on the ground. I still practice break falls and getting up fast form on my back as part of my warm ups like we used to do in Judo and Jujitsu classes. Some of the most useful things I ever learned, I've avoided injury when engaged in all kind of activities just by knowing how to fall safely, and get up and move quickly. A good crossover skill to everyday life!
Click to expand...
Totally agree. I practice falling involuntarily when orienteering. Running through trackless forests while reading a map is just asking for it. :facepalm: I tend to roll quite well.
I've noticed my fitness/strength waning away gradually and then it falls off a cliff each time I become inactive due to injury or illness, and at my age it may not recover to where it was. I'm in a period of relative inactivity at the moment as we are preparing to move house. We've had a year of spending lots of time on house refurb and are now well into packing. However, in a couple of weeks we'll be living in the Stretton Hills with loads of opportunity for cycling and running with a functioning leisure centre just a few hundred metres away. So different to the big city !
 
FBG
Libre 3.9/4.8
Contour 5.9
Yesterdays food
B/ 3 scrambled eggs, avocado, benecol drinking yogurt
S/ protein shake with unsweetened almond milk, fresh coconut, superfood bite
L/ roast chicken, celery, peanut butter, cathedral city miniature
D/ garlic chicken, roasted broccoli, Brie & Brazil nuts
Exercise
Warm up
3 x12 seated dumbell shoulder press
3x12 dumbell bench press
3x10 assisted pull-ups
Stretching for squats, side lunges, reverse lunges, curtesy lunges, ankle flexes
3x10 rdl no weight
1st set touching the handle of the kettlebell
2nd set touching kettlebell on its side
3rd set touching the floor
3 sets of
10 squats low & slow
5 single leg bench squats (each leg)
5 sets of single leg squats with 1 leg straight in front
1 set each leg holding in pistol squat position holding on for support (couldn’t get back up obvs)
Stretch
Steps 12,356
 
FBG – 5.7

B – none
Snack – nuts & ff greek yoghurt
L – pilchards with mushrooms & butternut squash
Snack – a small piece of mincemeat slice , 4 brazil nuts
D – saag paneer – benecol yoghurt drink & 3 prunes with peanut butter
S – 2x red wine, sml slice cheddar

Ex – 30 min 2 mile fast walk after dinner followed by 15 mins strength (2x20 pressups, 2x15situps, 3x5curls (8kg), 2x20airsquats with 8kg dumbbell, 3x5 overhead 8kg dumbell press, planks, boat)
 
This morning's FBG: 5.8

Yesteday's food:
B: Huel Black vanilla flavour + protein powder + almond flavouring + PB + cocoa nibs
L: Tuna salad
D: Huel Black chocolate flavour + protein powder + almond flavouring + PB + cocoa nibs
AD: Choc protein pudding and a scoop of chocolate ice cream(!!)



Yesterday's Activity:
Steps: ~10,000

Workout:
4 x 6 minute rounds, each round as below
  • 2 mins non stop fast punches
  • 2 mins non stop high front snap kicks
  • 2 mins non stop side to side skater jumps
 
AGC_68 said:
This morning's FBG: 5.8

Yesteday's food:
B: Huel Black vanilla flavour + protein powder + almond flavouring + PB + cocoa nibs
L: Tuna salad
D: Huel Black chocolate flavour + protein powder + almond flavouring + PB + cocoa nibs
AD: Choc protein pudding and a scoop of chocolate ice cream(!!)



Yesterday's Activity:
Steps: ~10,000

Workout:
4 x 6 minute rounds, each round as below
  • 2 mins non stop fast punches
  • 2 mins non stop high front snap kicks
  • 2 mins non stop side to side skater jumps
Click to expand...
Course the ice cream had to be chocolate flavour, hope you enjoyed it
 
Wednesday 24/8
FBG (05.30) 4.1

Breakfast (5.30am): Porridge (almond milk), plum, blueberries, walnuts {271 Cal / 37.1g Carbs}
.................................13 km run [65 min 17 sec], OK time
Absolutely torrential rain all the way, couldn't have been wetter if I had stood in the shower for an hour!
Breakfast 2 (8am): Toast, plum jam [plums were on the tree yesterday] {127 Cal / 23.0g Carbs}

Snack (11am): Brownie {153 Cal / 17.7g Carbs}

Lunch (1pm): Celeriac & apple soup {68 Cal / 11.2g Carbs}
Apricot, raspberries, yoghurt, pecans {133 Cal / 10.1g Carbs}

Dinner (6pm): Venison burger, sweet potato fries, onion rings, salad {562 Cal / 50.4g Carbs}
Pineapple [flambed in rum], ice cream {157 Cal / 25.9g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1514
Carbs 182.3g
Protein 74.9g
Fat 46.6g (Sat Fat 15.9g / Trans fats 0.5g)

All food cooked from scratch, if you would like a recipe, please just ask
 
midnightrider said:
Wednesday 24/8
FBG (05.30) 4.1

Breakfast (5.30am): Porridge (almond milk), plum, blueberries, walnuts {271 Cal / 37.1g Carbs}
.................................13 km run [65 min 17 sec], OK time
Absolutely torrential rain all the way, couldn't have been wetter if I had stood in the shower for an hour!
Breakfast 2 (8am): Toast, plum jam [plums were on the tree yesterday] {127 Cal / 23.0g Carbs}

Snack (11am): Brownie {153 Cal / 17.7g Carbs}

Lunch (1pm): Celeriac & apple soup {68 Cal / 11.2g Carbs}
Apricot, raspberries, yoghurt, pecans {133 Cal / 10.1g Carbs}

Dinner (6pm): Venison burger, sweet potato fries, onion rings, salad {562 Cal / 50.4g Carbs}
Pineapple [flambed in rum], ice cream {157 Cal / 25.9g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1514
Carbs 182.3g
Protein 74.9g
Fat 46.6g (Sat Fat 15.9g / Trans fats 0.5g)

All food cooked from scratch, if you would like a recipe, please just ask
Click to expand...
Nice going, especially considering the torrential downpour!
 
DEBBIESCOTT said:
FBG
Libre 3.9/4.8
Contour 5.9
Yesterdays food
B/ 3 scrambled eggs, avocado, benecol drinking yogurt
S/ protein shake with unsweetened almond milk, fresh coconut, superfood bite
L/ roast chicken, celery, peanut butter, cathedral city miniature
D/ garlic chicken, roasted broccoli, Brie & Brazil nuts
Exercise
Warm up
3 x12 seated dumbell shoulder press
3x12 dumbell bench press
3x10 assisted pull-ups
Stretching for squats, side lunges, reverse lunges, curtesy lunges, ankle flexes
3x10 rdl no weight
1st set touching the handle of the kettlebell
2nd set touching kettlebell on its side
3rd set touching the floor
3 sets of
10 squats low & slow
5 single leg bench squats (each leg)
5 sets of single leg squats with 1 leg straight in front
1 set each leg holding in pistol squat position holding on for support (couldn’t get back up obvs)
Stretch
Steps 12,356
Click to expand...
Enjoying the process of getting to the pistol squat? :)
 
stuffedolive said:
FBG – 5.7

B – none
Snack – nuts & ff greek yoghurt
L – pilchards with mushrooms & butternut squash
Snack – a small piece of mincemeat slice , 4 brazil nuts
D – saag paneer – benecol yoghurt drink & 3 prunes with peanut butter
S – 2x red wine, sml slice cheddar

Ex – 30 min 2 mile fast walk after dinner followed by 15 mins strength (2x20 pressups, 2x15situps, 3x5curls (8kg), 2x20airsquats with 8kg dumbbell, 3x5 overhead 8kg dumbell press, planks, boat)
Click to expand...
Your FBGs are looking really consistent these days. Nice going.
 
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