"TLFC" exercise and accountability support!
Replies
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Can I join in...I've upped my exercise recently, and I'm down to the last 8lbs to lose, more intense workouts, more strength training etc etc.
It'd be great to have a little bit of feedback on whether the way I'm going about things is right/the best way to do things....my friends just seem impressed that I'm doing stuff, rather than being able to help out with advice on what I'm actually doing.0 -
Can I join in...I've upped my exercise recently, and I'm down to the last 8lbs to lose, more intense workouts, more strength training etc etc.
It'd be great to have a little bit of feedback on whether the way I'm going about things is right/the best way to do things....my friends just seem impressed that I'm doing stuff, rather than being able to help out with advice on what I'm actually doing.
We'd all love to have you in here I'm sure! I definitely understand what you mean about the friends thing. I'm the biggest motivation slash gold standard for many of my friends wanting to lose weight, so it's hard to have MYSELF kept in check when I'm trying to help them! It's great to be a role model, but even role models need advice
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Hey gang
I like myself unconditionally!
Happy Thursday! Today I volunteered to be a driver for my daughter's field trip! Wish me luck on while I have 6 youngsters under my responsibility in my van! After the trip I'll hit the gym!
Cardio:stair climbing- Tabata protocol (280 calories), walk/jog- 2 mi (280 calories)
Strength:hamstring and shoulders- seated leg curls, stiff legged deadlifts, shoulder press, side laterals, bent over laterals. 4x6
Assessment: Ate well but may have over estimated my calorie burn.
Good luck with the youngsters! I'm sure you'll WANT to hit the gym after the trip. :laugh:0 -
Wednesday:
Cardio:
Zumba, 50mins, 380cals
Cycling, 30mins, (light road cycling to and from uni, to and from zumba), 236cals
Strength: none
Assessment:
Felt really tired and sluggish all day. Caved at my 9am 3hr lecture and got a mocha half way through...but apart from that I was really good all day, loads of water and veggies. Even made a big batch of lentil, parsnip and carrot soup to do me for lunches for the next few days. Felt pretty exhausted at Zumba, but gave it everything I had even if I wasn't pushing it quite as hard as usual. Overall, under net calories. Started feeling perkier at about 10.30pm...just in time to go to bed...
Thursday:
Cardio:
Boxercise: 55mins, high impact, 447cals (including, 20mins punching, 2 x 90seconds skipping, and strength stuff...see below)
Cycling, 20mins (to and from gym), 158cals
Strength:
30mins of Boxercise was focused on core, back and arms:
including sit ups, crunches, reverse crunches, planks, squats, upper back and triceps
Assessment:
Still feeling really tired, but have eaten really well today to try and perk myself up and been drinking lots of water.
Boxercise really took it out of me, was working really hard this time, left with my muscles aching already.
Have a piece of coursework due on Friday evening, so need to crack on with that tonight, (and have been all day) but really happy I made myself take the time out of the work schedule to make sure I got my workout in.
Hope I've done this right...!?0 -
More increases in my strength training regimen! Another day of absolutely BUSTING my bum.
Stationary Bike: 15 minutes, hill intervals, 18-20mph sustained - 117 calories
Treadmill - 10 minutes, 5.5 mph sustained - 141 calories
Walking the dog - 3.5 mph pace, 2.5 miles in 30 minutes - 146 calories
Strength Training - 50 minutes, mfp estimate 192 calories
Toe Press - 20 lbs [upped from 10] - 3 sets of 10 reps
Leg Press - 100 lbs - 3 sets of 10 reps
Body Bar Twists and Crunches - 9 lbs - 3 sets of 12 reps
Standing Calf Press - 20 lbs - 3 sets of 8 reps
Seated Lateral Pull - 45 lbs - 3 sets of 10 reps
Standing Tricep Extension - 20 lbs - 3 sets of 10 reps
FOOD: Way under in calories so far today because my salad had nothing but protein in it. Looking forward to a decent chicken dinner tonight.
Assessment: Another pound gone! Brings my total weight loss including pre-mfp to 6.6 lbs.0 -
You all are making me feel so lazy, but I'm getting back into the swing of things.
Tues and Wed weren't actual workouts, but I spent two days cleaning and getting the house back in order. Being sick and painting seem to take a real toll on the house!
Assessment: I made my food and water for both days. Another bonus, I AM AT MY GOAL WEIGHT!!!! I waited three days to make sure I wasn't just getting over being sick. Still there! Not thrilled with the way I look, so I'm shooting for another 5 lbs off. I'm trying to find a way to buy a weight set. Wish me luck.
Niner, I hope the trip went well!0 -
Thursday: Cardio day:
Jogged in place for 40 minutes. Mostly steady state, but added in some jump rope and foot fires. Pulled calf feels good. Stretched well and massaged calf. Feel like it's good for this weekend's games.
Food: On target.
Weight loss has held, so went ahead and did a check-in here at MFP. Had been a month since my last official weigh-in.0 -
For Thursday
Cardio: Cycling/walking/aerobics (600)
Circuit: 30ds l3d5 (180)
Assessment: being consistent with this exercise, calories over, still under maintenance though
Penny that soup sounds deeeelicious.0 -
Penny that soup sounds deeeelicious.
It's so yummy, (and so easy), I'll pop the recipe in an email to you0 -
Of course if you're serious!!!Can I join in...I've upped my exercise recently, and I'm down to the last 8lbs to lose, more intense workouts, more strength training etc etc.
It'd be great to have a little bit of feedback on whether the way I'm going about things is right/the best way to do things....my friends just seem impressed that I'm doing stuff, rather than being able to help out with advice on what I'm actually doing.0 -
You did it right. I can always comment on exercise, but when people tell me how they felt after and what's going on with food, then it makes an assessment easier. Good job!Wednesday:
Cardio:
Zumba, 50mins, 380cals
Cycling, 30mins, (light road cycling to and from uni, to and from zumba), 236cals
Strength: none
Assessment:
Felt really tired and sluggish all day. Caved at my 9am 3hr lecture and got a mocha half way through...but apart from that I was really good all day, loads of water and veggies. Even made a big batch of lentil, parsnip and carrot soup to do me for lunches for the next few days. Felt pretty exhausted at Zumba, but gave it everything I had even if I wasn't pushing it quite as hard as usual. Overall, under net calories. Started feeling perkier at about 10.30pm...just in time to go to bed...
Thursday:
Cardio:
Boxercise: 55mins, high impact, 447cals (including, 20mins punching, 2 x 90seconds skipping, and strength stuff...see below)
Cycling, 20mins (to and from gym), 158cals
Strength:
30mins of Boxercise was focused on core, back and arms:
including sit ups, crunches, reverse crunches, planks, squats, upper back and triceps
Assessment:
Still feeling really tired, but have eaten really well today to try and perk myself up and been drinking lots of water.
Boxercise really took it out of me, was working really hard this time, left with my muscles aching already.
Have a piece of coursework due on Friday evening, so need to crack on with that tonight, (and have been all day) but really happy I made myself take the time out of the work schedule to make sure I got my workout in.
Hope I've done this right...!?0 -
Yes! Keep it up!More increases in my strength training regimen! Another day of absolutely BUSTING my bum.
Stationary Bike: 15 minutes, hill intervals, 18-20mph sustained - 117 calories
Treadmill - 10 minutes, 5.5 mph sustained - 141 calories
Walking the dog - 3.5 mph pace, 2.5 miles in 30 minutes - 146 calories
Strength Training - 50 minutes, mfp estimate 192 calories
Toe Press - 20 lbs [upped from 10] - 3 sets of 10 reps
Leg Press - 100 lbs - 3 sets of 10 reps
Body Bar Twists and Crunches - 9 lbs - 3 sets of 12 reps
Standing Calf Press - 20 lbs - 3 sets of 8 reps
Seated Lateral Pull - 45 lbs - 3 sets of 10 reps
Standing Tricep Extension - 20 lbs - 3 sets of 10 reps
FOOD: Way under in calories so far today because my salad had nothing but protein in it. Looking forward to a decent chicken dinner tonight.
Assessment: Another pound gone! Brings my total weight loss including pre-mfp to 6.6 lbs.0 -
It did! Kids behaved well (no feet on my seats of the van) and the visit to the farm was fun for them.You all are making me feel so lazy, but I'm getting back into the swing of things.
Tues and Wed weren't actual workouts, but I spent two days cleaning and getting the house back in order. Being sick and painting seem to take a real toll on the house!
Assessment: I made my food and water for both days. Another bonus, I AM AT MY GOAL WEIGHT!!!! I waited three days to make sure I wasn't just getting over being sick. Still there! Not thrilled with the way I look, so I'm shooting for another 5 lbs off. I'm trying to find a way to buy a weight set. Wish me luck.
Niner, I hope the trip went well!0 -
Alright!Thursday: Cardio day:
Jogged in place for 40 minutes. Mostly steady state, but added in some jump rope and foot fires. Pulled calf feels good. Stretched well and massaged calf. Feel like it's good for this weekend's games.
Food: On target.
Weight loss has held, so went ahead and did a check-in here at MFP. Had been a month since my last official weigh-in.0 -
Nice work yesterday!For Thursday
Cardio: Cycling/walking/aerobics (600)
Circuit: 30ds l3d5 (180)
Assessment: being consistent with this exercise, calories over, still under maintenance though
Penny that soup sounds deeeelicious.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! Last chance workout!!! I'm auditioning for another gym today. Just expanding my horizons! Wish me luck!
Cardio:walk/jog- 3 miles (460 calories)
Strength:arms- preacher curls, seated alternate curls, lying triceps, rope pressdowns. 4x6
Assessment: Yesterday was great day for food, water and fun!0 -
Didn't make it to the gym today, but didnt really matter. Watched everything i ate today and ended up low on calories after extreme ballroom exercise [my favorite kind.]
CARDIO:
2.5 mile walk with the dog - 40 minutes - 170 cals
Ballroom dancing - 120 minutes - 654
ASSESMENT: Definitely not hurting in the calorie burning department. Wish I could dance like this EVERY day....look forward to making my dreams come true! Incured a painful dance injury by getting my toe ripped up. May be limping tomorrow. No time for a work out tomorrow, but may try and squeeze in a no-impact pilates ball workout at night. We shall see.0 -
Dancers feet take a beating!Didn't make it to the gym today, but didnt really matter. Watched everything i ate today and ended up low on calories after extreme ballroom exercise [my favorite kind.]
CARDIO:
2.5 mile walk with the dog - 40 minutes - 170 cals
Ballroom dancing - 120 minutes - 654
ASSESMENT: Definitely not hurting in the calorie burning department. Wish I could dance like this EVERY day....look forward to making my dreams come true! Incured a painful dance injury by getting my toe ripped up. May be limping tomorrow. No time for a work out tomorrow, but may try and squeeze in a no-impact pilates ball workout at night. We shall see.0 -
Audition went well and the programs manager wants me to instruct. Now just have to wait till an interview with general manager.0
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Soup recipe received, thank you Penny :-) Shall try and think of a tasty recipe to send your way.
Well done getting the work Niner :-D
Thursday
Cardio:
Walking/cycling (230)
Circuit:
30dsl3 (180)
Assessment: Over calories (although in light of how little I earnt through exercise, the damage wasn't above average), had planned to ride to a friend's place but that got cancelled, I needed that ride! Still really enjoying the 30ds, will be interested to find other DVDs with circuit work on them when I am done :-) (could probably improv it but don't know a large variety of strength moves yet so having someone else suggest them is handy).0 -
Go bodybuilding.com and under exercises just click on body weight exercises only and you'll see a variety with videos.Soup recipe received, thank you Penny :-) Shall try and think of a tasty recipe to send your way.
Well done getting the work Niner :-D
Thursday
Cardio:
Walking/cycling (230)
Circuit:
30dsl3 (180)
Assessment: Over calories (although in light of how little I earnt through exercise, the damage wasn't above average), had planned to ride to a friend's place but that got cancelled, I needed that ride! Still really enjoying the 30ds, will be interested to find other DVDs with circuit work on them when I am done :-) (could probably improv it but don't know a large variety of strength moves yet so having someone else suggest them is handy).0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Halfway through the month and I'm close to this month's halfway goal but I need to step it up if I want to reach goal! Looking to having a good weekend since no parties this week!!!
Cardio:run/jog- 3 miles (500 calories)
Strength: NONE
Assessment: See if I can get a good jump start on next week!0 -
Congrats, niner, on a good interview. Keeping my fingers crossed for you.
The weekend is here, so that means sports, sports, and more sports.
Saturday: 2 games of semi-contact flag football today. 120 minutes total, and I played all of it save a few minutes here and there. I am sore, lots of stretching and massaging tonight.. Have gained a nice collection of bruises. Must mean I played hard. Calf felt good..like it's at 95%.
Tomorrow is 2 games of softball. Should be fun, but much less of a workout.
Food: Looking to end up around 2200.0 -
Friday
Had a piece of coursework due in on Friday evening, so was up at 7.30am and didn't finish it and get it submitted til 9.30pm, which meant I had to miss out on my run...but unfortunately life has to come first.
Cardio:NONE
Strength: NONE
Assessment: I was about 50cals under my net goal, so I was pretty happy with that, and I ate really well, good qualitiy food (thank gawd for forward planning of things like soup) rather than grabbing something easy and bad to keep me going. Also really happy that I'm not stuck on the high sugar stuff to keep me motivated to work hard anymore.
Saturday
Cardio:run/walk- 4.5 miles (584 calories)
Strength: NONE
Assessment: Ended up around 500cals under my net goal...wasn't too good at making sure I ate at sensible mealtimes today, but when I did eat I ate really good things so that's good. Also I have my parents coming to visit tomorrow and they're taking me out to lunch so I'm really trying to give myself a little bit of slack so I can choose what I want and probably have dessert too...Oh and today I was really good on the water.0 -
Sunday: 2 games of softball. 120 minutes total game time. Ran around a lot in the outfield (dang errors), but only made it on base once, so don't think the burn was that high. It's all about the fun, though.
Food: ate mostly junk today (chicken wings and some ice cream). Allowed myself the "junk" day and enjoyed it. Didn't even go over calories.0 -
Woah, no time to get online over this weekend!
Friday
Cardio: Cycling.walking (230)
Circuit: 30ds l3 (200)
Assessment: Bad food day, over by 440
Saturday
Cardio: Cycling/walking (900)
Circuit: Didn't happen
Assessment: Much better on food after Friday's experience, made better choices generally (except for pancakes after work but hey were tasty)
Sunday
Cardio: Cycling/walking (200)
Circuit: 30ds l3 (200)
Assessment: Bad with food again. Was over by 200, did the shred earning that back, but then ate something to recover, so went to walk on the beach, but ended up drinking milkshake and not walking. Then figured I could do some aerobics back home but goofed off on the internet for a couple of hours and was too tired and went to bed. Dreadful! Ended up over by almost 500. In conclusion, I really need to plan my recovery foods well. In fact, I have a question, does the protein required for recovery need to be eaten after exercising or can the body make use of protein eaten beforehand? And, if the extent of my strength training is only the 30 day shred, is that even taxing enough to require recovery food?
Ah a new week to exercise lots and eat better. Starting by making tasty soup, soup :-D0 -
NO gym Saturday or Sunday. Saturday, well within calorie limits on food. Also went to a three-hour concert and spent it on my feet jumping up and down and dancing and waving arms around until I had spasms in my muscles. I'm guessing I burned JUST a few calories...haha. Felt great but dog-tired afterwards.
Sunday - feet still hurting. Ready for the gym tomorrow. Calf muscles are tightening up. Thrilled about that.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Feeling like this is going to be a great week. Waiting to hear from the general manager from another gym to see if I may have a job there. If so then, I'll be able to split time between 2 gyms. Always good to try to have options.
Cardio:walk/jog 3 mi (400 calories)
Strength:quads-leg extension, leg press, squat, lunges. 4x6
Assessment: Ate well yesterday and watched the 9ers kick *kitten*!!0 -
Wednesday & Thurs were off days.
Friday
Cardio: None
Strength: Legs 3 x 12
leg ext.
wide stance barbell squat
single let deadlift
walking lunge
lying leg curls
seated calf raise
calf raise (in the leg press mach)
Saturday: catch up day
Cardio: None
Strength:
Shoulders/Abs
seated dumbell press
bent over barbell row
dumbbell front raise
seated arnold press
dumbbell lateral raise
seated bent-over read delt raise
crunches
roman chair raise
oblique crunches
Back & Biceps
Hammer strength lat pulldown
wide grip lat pulldown
seated narrow grip cable row
t-bar row
back extensions
barbell curl
incline dumbbell curl
alternate hammer curl
Assessment: little under on water this weekend. Food too - nothing bad, but not enough. Feeling good!!!! Start Phase 2 of the program I'm doing - heaver wieght - fewer reps and adding 3 to 4 days cardio.0 -
Good morning everyone.
Goof luck on the job Niner!
Cardio: 45 minute walk on Saturday and 1 hour on Sunday for a total burn of 730 cals
Strength: none except moving stuff around at DH work on Saturday
Assessment: Food and water were great over the weekend. Very happy the weather is finally cooling down, I don't have to get my walks in before the sun comes up.0
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