"TLFC" exercise and accountability support!
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Today I did 15 min of HIIT. Consisting of high knees and jogging for my rest period.
For strength I worked on my lower body doing 3 variations of squats. 15 reps each and 3 sets each.
Eating I am doing fine, thought I am WAY under what I should be. Thankfully I have yet to eat dinner and some sort of snack.
My water intake was excellent today.0 -
Hi everyone!
Saturday the dog and I walked/jogged about 4 miles in an hour............to the park, around the park and back home.
Had dinner at our daughters but ate just like I would have at home so it was an easy night out calorie wise.
Back to the gym today for dead lifts and hopefully a swim if I can get a lane!
Have a nice Sunday!
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I love Sundays at the gym.......it's so quiet in the morning and it was easy to get a lane to swim in.
Exercise: 15 min calisthenics warmup including pushups, situps, crunch twists, extended basic plank, elevated leg planks, physio ball glute bridges and crunches w/25 lb plate. 5 min stairmaster. 35 min weight lifting including 2X 10 speed DL's w/95 lbs, 1X 8 speeed DL w/105 lbs, 2X 5 DL's w/135 lbs, 1X 30 steps walking OHP w/45 lbs, 1X 30 steps walking OHP w/50 lbs, 2X 5 OHP @ 45 lbs, 10 Straight leg DL to high row @ 45> 10@ 50>10@ 55 lbs, 3X 10 inner thigh w/90. 30 min swim.
Food: Right around 1700, so a good day here. All macros look good.0 -
Happy Sunday!! Welcome to the new folks!
Cardio: 5 mile run, easy pace.
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Bootcamp this morning, then 2 clients tonight. Looking to fill in the rest of my slots and have a full week each day, then have the weekends with minimal work.
Cardio: run/jog 2 miles (300 calories)
Strength: quads- leg press, squat, leg extension 12,10,8,6 x 4
Assessment: Wasn't the best. Ate out all day yesterday.0 -
Takes discipline to run that far. Good for you.brandiuntz wrote: »Happy Saturday!
Cardio: 11 mile run, easy paced. 2 hours, 18 minutes. One of the best things about running is the support you get from complete strangers. Trudging along on my long run today and a guy I'd passed numerous times on the loop asked how many I'd done. "7 miles done, 4 to go", I told him. He told me how impressed he was, and how he hoped to run a half-marathon one day (he's run 5k's and 10k's). We chatted again the next two times I passed him. Dude, you have no idea how much your comments helped me finish those last couple miles, when I was really tired and so wanted to walk.
Food: on target. Weight down a little for the week. Really good considering the PMS.
Now, off to watch my former football team play their last home game of the season.
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Hey Jacqueline. Welcome and good job with new people. I know we don't keep them all coming, but creating a great experience for them is what they remember.47Jacqueline wrote: »I like myself unconditionally!
I taught two Aqua Zumba classes this week and my second class had 12 students! Four people told me afterwards how much they enjoyed themselves
Cardio: Biked to all my classes, power strength today and a Zumba class
Strength: Did two sessions of weight training
Assessment: I ate a big bag of potato chips today and a whole bunch of cookies (after which I threw out the rest of the bag. It was a reaction to losing my purse today when it fell off my bike.
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Today was another dog walk/jog day. We put in 3.1 miles in 45 minutes with hills. It's quite a climb to the park we've been walking to.
1750 Calories today.
Tomorrow I meet with my trainer............we're supposed to be getting back to squats but my hip has been a little stiff the last couple of days so I'm not too sure about doing that.0 -
Happy Monday!
Strength training:
Bench press: 1x5x65lb, 3x5x77.5lb
OHP: 1x5x45lb, 3x5x52.5lb
Pendlay Row: 1x5x65lb, 3x5x77.5lb
Flutter kicks: 3x20
Side plank: 2x20sec
Leg raises: 3x10
Body squats: 3x10
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 1 client this morning and then 2 in the evening. Only 3 more days left for school. I didn't grocery shop yesterday so I'm doing that today.
Cardio: jog/walk 2 mile (300 calories)
Strength: hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 12,10,8,6 reps for 4 sets.
Assessment: I had Taco Bell but well within my calorie limits.0 -
Had a good workout with my trainer this morning. Not quite ready for squats, hip's still a little stiff, so we did lunges.............a lot of them. Worked my lats too by holding a 20lb bar over my head for all of them.
Exercise: 20 min calisthenic warmup incl 2X 10 situps w/12 lb ball, 2X 10 standard pushups, 60 sec extended plank, 60 sec forearm plank, 15 pistol squats w/20 lbs, 2X 20 physio ball crunches w/25 lb plate, 2X 15 physio ball speed bridges, 2X 20 clams, 2X 20 hip extensions from all fours, 5 min stairmaster. 70 min strength training w/Brent including 2X 20 side walking lunges w/20 lb barbell overhead press, 2X 20 walking fwd lunges w/20 lb OHP, 2X 20 walking rev lunges w/20 lb OHP, 2X 20 side lunge rotation w/10 lb ball, 2X 20 squat w/lat raise and 10 lb ball, 3X 12 inner thigh w/90 lbs.
Food: Now that I'm working harder again I'm back to averaging about 1700-1750 a day.
I've been hungry and lost a pound over the last couple of weeks, so I can tell my metabolism is inching up again. Pretty close to maintenance and will begin increasing my calories slowly I think. My doctor thinks I'm done losing but I'm not quite sure I believe it. I'm in no hurry right now as I'm feeling pretty good and strong. I think I'd like to lose at least another 5 lbs or more. We'll see.0 -
Happy Tuesday!
So far, the Houston area has been fine with Tropical Storm Bill coming ashore. We're lucky it took a slight turn west. We'll see how Wednesday shakes out. Still had decent amount of rain today. Really don't want any more.
Cardio: 6 mile run, moderate pace. Did enjoy running in the rain.
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 3 clients this morning and 1 tonight. It's gonna be all smiles (not like I don't anyway) at work this morning because there will be a lot of high fiving from lots of members as the WARRIORS and now the NBA champs!!!! DUB NATION!!!
Cardio: run/jog- 2 miles (400 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 x 4
Assessment: I ate well yesterday. Even with all the celebration.0 -
Congrats to your Warriors, Niner, on their NBA championship. Not even going to complain they beat my Rockets.
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<<<Work begins today remodeling our old pool...............can't wait for it to be done.
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Hey gang
I like myself unconditionally!
Happy Thursday! No clients this morning and 2 tonight. Today is the last day of elementary school for my DD!!! Next year it's on to middle school! Am I ready for this?
She's gotten perfect attendance for school 4 years in a row now, so she gets another award this morning. Very proud parent here.
Cardio: jog/walk- 2 miles (300 calories)
Strength: back- pullups, bent over rows, seated cable rows, pullovers. 12,10,8,6 x 4 sets
Assessment: Excellent day yesterday for food and drink.0 -
Thanks! This has been a long time coming and a long wait. Honestly I can remember the last championship (I was 11 at the time and in 6th grade) because my dad was sporting a Warriors hat at the time.brandiuntz wrote: »Happy Tuesday!
So far, the Houston area has been fine with Tropical Storm Bill coming ashore. We're lucky it took a slight turn west. We'll see how Wednesday shakes out. Still had decent amount of rain today. Really don't want any more.
Cardio: 6 mile run, moderate pace. Did enjoy running in the rain.
Food: on target.
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Happy Thursday. We were busy here with our pool remodel..........they did the demo yesterday and so I took a rest day. I ate around 1600 which is actually a little low but we were just busy.
Today I was back at the gym doing a repeat of what my trainer had me doing on Tues but I added 10 lbs to the bar.
Exercise: 25 min calisthenics warmup including 2X 10 pushups, 2X 60 sec forearm plank w/elevated leg, 2X 12 pistol squats w/20 lbs, 2X 10 renegade rows w/20 lbs, clams, hip extensions, 2X 20 physio ball crunch w/25 lbs, 2X 15 physio ball bridges, 8 physio ball pikes, 2X 10 back extensions, 2X 10 incline side crunch twists. 50 min strength training including 3X 20 side walking lunges w/30 lb barbell overhead press, 3X 20 walking fwd lunges w/00 lb OHP, 3X 20 walking rev lunges w/00 lb OHP, 2X 20 side lunge rotation w/10 lb ball, 2X 20 squat w/lat raise and 10 lb ball, 3X 12 inner thigh w/90 lbs, 10 seated row w/70 lbs, 2X 6 seated row w/85 lbs.
Food: Back to 1750.0 -
Happy Thursday!!
Took Wednesday as a rest day. Went to see Dr. Neil deGrasse Tyson lecture. So worth that rest day!
Cardio: 5.5 mile run, easy pace.
Food: on target.0 -
Yeah for adding weight!Happy Thursday. We were busy here with our pool remodel..........they did the demo yesterday and so I took a rest day. I ate around 1600 which is actually a little low but we were just busy.
Today I was back at the gym doing a repeat of what my trainer had me doing on Tues but I added 10 lbs to the bar.
Exercise: 25 min calisthenics warmup including 2X 10 pushups, 2X 60 sec forearm plank w/elevated leg, 2X 12 pistol squats w/20 lbs, 2X 10 renegade rows w/20 lbs, clams, hip extensions, 2X 20 physio ball crunch w/25 lbs, 2X 15 physio ball bridges, 8 physio ball pikes, 2X 10 back extensions, 2X 10 incline side crunch twists. 50 min strength training including 3X 20 side walking lunges w/30 lb barbell overhead press, 3X 20 walking fwd lunges w/00 lb OHP, 3X 20 walking rev lunges w/00 lb OHP, 2X 20 side lunge rotation w/10 lb ball, 2X 20 squat w/lat raise and 10 lb ball, 3X 12 inner thigh w/90 lbs, 10 seated row w/70 lbs, 2X 6 seated row w/85 lbs.
Food: Back to 1750.
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What was the lecture about?brandiuntz wrote: »Happy Thursday!!
Took Wednesday as a rest day. Went to see Dr. Neil deGrasse Tyson lecture. So worth that rest day!
Cardio: 5.5 mile run, easy pace.
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! Lol, so where I thought I would totally take Friday's off, I now have just the mornings. 3 clients this morning. Then off to Oakland for the parade!!! My DD's is off from school now so I'm just letting her kick it at one of friends' house while I'm gone.
Cardio: jog/walk- 2 miles (300 calories)
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 12,10,8,6 x 4
Assessment: Steak, rice and broccoli for dinner.0 -
Yeah for adding weight!Happy Thursday. We were busy here with our pool remodel..........they did the demo yesterday and so I took a rest day. I ate around 1600 which is actually a little low but we were just busy.
Today I was back at the gym doing a repeat of what my trainer had me doing on Tues but I added 10 lbs to the bar.
Exercise: 25 min calisthenics warmup including 2X 10 pushups, 2X 60 sec forearm plank w/elevated leg, 2X 12 pistol squats w/20 lbs, 2X 10 renegade rows w/20 lbs, clams, hip extensions, 2X 20 physio ball crunch w/25 lbs, 2X 15 physio ball bridges, 8 physio ball pikes, 2X 10 back extensions, 2X 10 incline side crunch twists. 50 min strength training including 3X 20 side walking lunges w/30 lb barbell overhead press, 3X 20 walking fwd lunges w/00 lb OHP, 3X 20 walking rev lunges w/00 lb OHP, 2X 20 side lunge rotation w/10 lb ball, 2X 20 squat w/lat raise and 10 lb ball, 3X 12 inner thigh w/90 lbs, 10 seated row w/70 lbs, 2X 6 seated row w/85 lbs.
Food: Back to 1750.
Thanks niner...........just realized I put two of those bar weights in as 00 instead of 30 lbs............LOL. I added it up and realized I did 180 lunges between fwd, rev, and side with a 30 lb bar over my head. If someone had told me to do that I would have said............uhhhh, no thanks.
A little easier day at the gym today but I got my swim in.
Exercise: 15 min calisthenics warmup including 2X 10 pushups, 2X 12 situps w/12 lb ball, 2X 20 crunch twists w/12 lb ball, 2X 15 physio ball speed bridges, 2X 8 physio ball speed pikes. 25 min strength training including bench press >2X 8 @65 > 2X 5 @ 75 > 2X 3 @ 85 lbs, 3X 8 each side single arm row from bench w/37.5 lbs, 3X 10 overhead tricep extension w/17.5/17.5 lbs, 2X 10 bicep curl w/17.5 lbs. 30 min swim.
An hour and a half to lunch and I'm already hungry again............swimming always does this to me. Sticking to my plan though, it's all pre-logged at about 1750.
Niner, sounds like the client base is growing..............good job!
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What was the lecture about?brandiuntz wrote: »Happy Thursday!!
Took Wednesday as a rest day. Went to see Dr. Neil deGrasse Tyson lecture. So worth that rest day!
Cardio: 5.5 mile run, easy pace.
Food: on target.
A variety of science topics. He used movies (and beer commercials!) to tie it together. Showing when movies got science right (and wrong) and using that as a segue into the science topic. But not movies you'd think of; examples like how West Side Story got thermodynamics wrong (dialogue between two characters about cold hands). Or how fractals are mentioned in Frozen. Or how a Corona commercial shows a proper sunset and moonrise in the tropics. Awesomely done. Very entertaining and with plenty to think about.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! No clients today. Actual time off! My friend is coming over to check to see if my AC needs more refrigerant later today.
Cardio: jog/walk- 2 miles (300 calories)
Strength: NONE
Assessment: Went and saw "Inside Out" with my DD and DW. Nice Disney movie for the kids.0 -
Back squats
10x 20kg
5x 25kg
5x 30kg
5x 35kg
5x 40kg
Clean and press
10x 20kg
5x 25kg
5x 30kg
Thrusters - will check the proper name. Clean into a deep front squat then ohp the bar.
10x 20kg
5x 25kg
5 x 30kg
Assisted chin ups 3x 10
Negative chin ups 3x 10
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Hello Everyone.. Mind if i join
Cardio~3.11 miles(332 calories)
Stretching~Yoga~20 minutes
Body Weight Workout
Bridge Lift~3x12
Plie Squat~3x20 reps
Push Ups~3x15
Sit Squats~3x20
Curtsey Lunge~3x10
Supermans~3x10
Tri Dips~3x100 -
Welcome to the new faces!
Today was just a dog walk/jog day for me............3.25 miles to the park and back.
Food.................keeping it right around 1750 all weekend, which is better than most weekends....LOL
Hope you're all enjoying your Sat and Sun!0 -
Welcome!Karen_libert wrote: »Back squats
10x 20kg
5x 25kg
5x 30kg
5x 35kg
5x 40kg
Clean and press
10x 20kg
5x 25kg
5x 30kg
Thrusters - will check the proper name. Clean into a deep front squat then ohp the bar.
10x 20kg
5x 25kg
5 x 30kg
Assisted chin ups 3x 10
Negative chin ups 3x 10
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