"TLFC" exercise and accountability support!
Replies
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Happy Wednesday, all!
Keeping the strength training light this week since i have a half-marathon on Sunday:
Push-ups: 3x10
Flutter Kicks: 3x20
Good Mornings: 3x10x25lb
Food: too much chocolate.0 -
Welcome! Follow the format and ask questions! Myself or others on here can help!korrinnichole wrote: »I could use some support and tips on weight loss from new friends. Add me!
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Hey gang
I like myself unconditionally!
Happy Thursday! 4 clients this morning and then 3 tonight. Doing some laundry today and then watching the game later. Go DUBS!
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: Sushi last night.0 -
Second guessing this 30k scheme. Alternating between 10 mile and 6 mile days and the 10 mile days aren't hard... (I'm doing 10 mph on flats and 12 on steep hills ) but I'm feeling a little taxed from the upped running miles. Of course, I'm still hiking for work, climbing and boxing on top of running... And I started my period yesterday... And then there's the fact that I'm only getting 6 hours of sleep... So really... It could be anything.0
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@ Wildflower.......nutrition: hubby is trying to feed me stuff that i don't need in my diet. he's thinking I'm becoming too skinny. haha, i am not skinny at all
My husband does the same thing and I'm definitely not skinny. I'm not sure I get it but sometimes I think he buys cinnamon rolls or whatever for me because that's really what he wants.....LOL
Yesterday I took the dog out for a fast 40 min walk.
Today: 60 min circuit training including 3 sets each of 12 pushups, 20 physio ball wall squats, 20 physio ball crunches w/25 lb plate, 15 physio ball pikes and bridges, 10 renegade rows w/20 lbs, 10 good mornings w/20/20 lbs, 15 decline situps w/10 lb plate, 2 min elevated leg plank, 15 hanging leg lifts and 3 min stairmaster. 35 min weight lifting including 2X5 bench press w/65 lbs and 3X5 bench w/85 lbs, 3X10 shrugs w/95 lbs, 3X10 upright rows w/45 lbs, 3X 20 TRX single leg squats, 3X 16 side lunges w/17.5/17.5 lbs, 3X 20 box stepups and 3X 10 inner thigh w/110lbs. 10 min bike resistance 11/13.5 mph.
I've been burning more calories lately between the swimming and the longer circuit training sessions so I'm going to try to up my calories a bit......closer to 1800 I think.
Hope you're all having a great week!!!!0 -
Second guessing this 30k scheme. Alternating between 10 mile and 6 mile days and the 10 mile days aren't hard... (I'm doing 10 mph on flats and 12 on steep hills ) but I'm feeling a little taxed from the upped running miles. Of course, I'm still hiking for work, climbing and boxing on top of running... And I started my period yesterday... And then there's the fact that I'm only getting 6 hours of sleep... So really... It could be anything.
Upping miles, less sleep, and a period are definitely not a good combo, lol!0 -
Happy Thursday @korrinnichole welcome! @Robyn wow I'm exhausted just reading your post0
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Sorry last post cut off...here goes round 2.
Cardio: step class, my HRM didn't sync properly today so guesstimating 300-350 calories burned for 45 mins.
Strength: 20 mins AMRAP did 10 rounds of:
3 barbell military press @ 60 lbs
6 reps 1 arm dumbbell snatch (3/side) @ 35 lbs
9 burpees
12 1 arm American Kettlebell swing
Shoulder width pull-ups 5 x 3.
Assessment: chicken for lunch & dinner. Glad I like chicken!
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Happy Thursday!
Cardio: 4 mile run, easy pace. 45 minutes.
Food: truffles!0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! 4 clients this morning. Have a dental appointment this morning after work and that's it.
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: Taco Bell last night.0 -
Happy Friday the 13th.....
Didn't really get any cardio in today except during my circuit training......couldn't get a pool lane and just wasn't feeling the love for the bike this morning. I'll be out with the dog in the morning though and maybe we'll go an extra mile......
Today: 45 min Circuit training including 3 sets each of 10 pushups, 20 physio ball wall squats, 10 good mornings w/20/20 lbs, 60 sec extended arm plank, 60 step single arm overhead walk w/25 lb KB, 20 incline crunch twists w/10 lb plate, 15 decline situps w/10 lb plate, 12 hanging leg lifts and 3 min stairmaster. 45 min strength training including 3X 12 crunch machine w/100, 3X10 cable lat pulldowns w/70, 3X8 cable tricep extensions and pulldowns w/40, 3X8 seated row w/85, 3X10 cable dead lift w/47/47, 3X15 alt hand swing w/30 lb KB, 3X10 inner thigh w/100 and 3X20 glute master w/30.
A couple of good food days with macros and calories all within my range.....finally!0 -
TGIF happy weekend!
Led a tabata class today.
Have.a Krav Maga class tonight.
No strength work today.
Assessment: pizza tonight despite this macros & calories on target
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Hey gang,
I like myself unconditionally!
Happy weekend! No clients and just some regular around the house clean up for my daughter and I.
Cardio: jog/walk- 2 miles (300 calories)
Strength: NONE
Assessment: Chinese last night.0 -
Happy Saturday!
Cardio: 3 mile run, easy pace. Little warm-up before tomorrow's half-marathon. Feeling good.
Food: eating at maintenance past couple days to feel ready for the half.0 -
Good luck tomorrow Brandi..........be sure and let us know how you did!!!!0
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Got a 4 mile walk in yesterday with the dog and back at the gym this morning. I've been wanting to swim but the pool's just been too crowded. Hopefully this week I'll be able to get at least 1 or maybe 2 swims in.
Today: 45 min circuit training including 3 sets each of 12 pushups, 2 min elevated leg planks, 20 physio ball wall squats, 10 good mornings w/20/20 lbs, 20 situps and 20 crunch twists w/12 lb ball, 10 renegade rows w/20 lbs,15 hanging leg lifts, 3 min stair master. 45 min strength training including 2X5 OHP w/45 lbs and 3X5 w/50 lbs, 3X10 shrugs w/95 lbs, 3X5 squats w/85 lbs (as a test), 3X16 side lunges w/20/20 lbs, 3X12 alt hand KB swing w/25 lbs, 2X 70 steps w/25 lb KB overhead, 3X10 inner thigh w/100 and 3X10 single leg glute master w/40. 15 min bike.
I've been eating well within my calories and macros lately and no eating out this weekend, hubby has a cold so we're staying close to home............
Enjoy your Sunday everyone!!!0 -
Happy Sunday!!
Cardio: Ran that Half-marathon like a boss (well, for me). New PR of 2:24:20. Smashed previous PR by 6 minutes, and was 14 minutes faster compared to last year on this course. Weather was perfect, and I was able to hit all my pace goals. That bridge is always tough, but I was able to fly on the down parts to more than make up for the slowdown heading up. What an awesome race. I love the Texas Bridge Series races. Going to do the series again next year!
Food: enjoyed some extra food today!0 -
brandiuntz wrote: »Happy Sunday!!
Cardio: Ran that Half-marathon like a boss (well, for me). New PR of 2:24:20. Smashed previous PR by 6 minutes, and was 14 minutes faster compared to last year on this course. Weather was perfect, and I was able to hit all my pace goals. That bridge is always tough, but I was able to fly on the down parts to more than make up for the slowdown heading up. What an awesome race. I love the Texas Bridge Series races. Going to do the series again next year!
Food: enjoyed some extra food today!
Congrats on a great race Brandi!!!0 -
Good job girl!!!brandiuntz wrote: »Happy Sunday!!
Cardio: Ran that Half-marathon like a boss (well, for me). New PR of 2:24:20. Smashed previous PR by 6 minutes, and was 14 minutes faster compared to last year on this course. Weather was perfect, and I was able to hit all my pace goals. That bridge is always tough, but I was able to fly on the down parts to more than make up for the slowdown heading up. What an awesome race. I love the Texas Bridge Series races. Going to do the series again next year!
Food: enjoyed some extra food today!
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Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 4 tonight. Just hung out over the weekend and did some homework stuff with my DD and watched sports.
Cardio: run/jog 2 miles (300 calories)
Strength: quads- leg press, squat, leg extension 12,10,8,6 x 4
Assessment: Ribs last night.0 -
Had a great workout today. Wanted to swim but forgot my suit......so I just kept working until I had put in 105 minutes between circuit and strength training.
Today: 45 min circuit training including 3 sets each of 12 pushups, 2 min elevated leg planks, 20 physio ball wall squats, 10 good mornings w/20/20 lbs, 30 physio ball pikes, 15 each decline situps (w/10 lbs) and leg lifts, 10 lat raises w/10/10 lbs,15 hanging leg lifts, 3 min stair master. 60 min strength training including 3X10 bent over rows w/75 lbs, 3X10 shrugs w/95 lbs, 3X20 TRX single leg squats, 3X20 box step ups, 3X12 alt hand KB swing w/25 lbs, 2X 70 steps w/25 lb KB overhead, 3X10 cable dead lift w/40/40,3X10 inner thigh w/100, 3X10 each of cable tricep extensions and pull downs w/40, 3X10 seated rows w/70.
Looks like we might be eating out tonight! Probably Mexican food.........yummm!
Have great week everyone!!!0 -
Happy Monday!
@brandi way to go on the marathon!
Weekend: no exercise just housework & some Xmas shopping done. Went to a restaurant for dinner last night. Seriously derailed, overate a lot of bread, dips, nachos, etc. I normally don't eat like this. I noticed I felt headachy & 'off' this morning, maybe my body rebelling the abuse?
Today
Ran a tabata class at lunch & going to Krav Maga tonight.
Assessment: boneless pork chops tonight with rice & beans & a Greek salad. Calories under trying to undo yesterday's damage...
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Cardio: ladder/cone drills, lateral step kettlebell swings
Strength: 10 mins AMRAP barbell clean & press 60 reps @ 65 lbs
10 mins hanging knee raises 100 reps completed
3 x 10/side cable chops on bosu
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Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. Just my own workout and then some laundry later and light grocery shopping.
Cardio: run/jog- 2 miles (400 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 x 4
Assessment: Chicken for dinner last night.0 -
Happy Hump Day everyone!!!!
Got the dog out for a 3 mile hike yesterday and today was a gym day. I'm still not doing Strong Lifts but may be able to get back to it next week.........muscle's feeling pretty good and I've been adding some goblet squats and cable dead lifts so I think I'll be able to start out light with the bar soon.
Today: 45 min circuit training including 3 sets each of 20 uneven pushups, 20 squats w/20 lbs, 10 good mornings w/20/20 lbs, 60 sec each side planks, 15 physio ball pikes, 15 each decline situps (with 10lbs) and leg lifts, 10 lat arm raise w/12/12 lbs, 3 min stairmaster. 45 min strength training including 2X5 bench press w/65 lbs and 3X5 w/85 lbs, 3X8 single arm row from bench w/40 lbs, 3X8 overhead tricep extension w/17.5/17/5 lbs, 3X 10 seated bicep curl w/15/15 lbs, 2X10 cable chest press w/23/23, 2X10 cable deltoid fly w/10/10, 2X10 cable dead lift w/40/40, 2X 12 alt hand KB swing w/30 lbs, 3X10 inner thigh w/100. 10 min bike resistance 11/14 mph.
Food has been good the last few days............no issues staying on track. I could maybe get my protein up a bit but otherwise macros look good!0 -
Been running a lot and boxing and climbing a little. Mostly twice a day 5 miles runs. Two 5 mile runs, climbed, and did some fight training including judo throwing and boxing striking yesterday. Today I did my first 10 miles run and I surprised myself with a 9:30 pace... And the fact that it was easy.
One maybe slight problem... My pee was brown this morning... Could be from whatever additive was in all the diet cranberry juice I've been drinking the past two days. Something to keep an eye on. I've also had extreme lower abdominal pains since my kayaking trip. Some kind of poisoning from the fish... Or the fruity cocktails?0 -
brandiuntz wrote: »Happy Sunday!!
Cardio: Ran that Half-marathon like a boss (well, for me). New PR of 2:24:20. Smashed previous PR by 6 minutes, and was 14 minutes faster compared to last year on this course. Weather was perfect, and I was able to hit all my pace goals. That bridge is always tough, but I was able to fly on the down parts to more than make up for the slowdown heading up. What an awesome race. I love the Texas Bridge Series races. Going to do the series again next year!
Food: enjoyed some extra food today!
Way to go, boss!
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Hi, everyone! Thanks for the congrats on the half-marathon. Just checking in: I'm taking a few days off from exercise while I spend the week prepping for a large art show this weekend. Overate a bit Monday and Tuesday, but back on track today.
The rest of you keep rocking the exercise!0 -
Been running a lot and boxing and climbing a little. Mostly twice a day 5 miles runs. Two 5 mile runs, climbed, and did some fight training including judo throwing and boxing striking yesterday. Today I did my first 10 miles run and I surprised myself with a 9:30 pace... And the fact that it was easy.
One maybe slight problem... My pee was brown this morning... Could be from whatever additive was in all the diet cranberry juice I've been drinking the past two days. Something to keep an eye on. I've also had extreme lower abdominal pains since my kayaking trip. Some kind of poisoning from the fish... Or the fruity cocktails?
Be vigilant with that Robyn, nothing to mess around with! Sounds like you might need a trip to the doc!!!0 -
Happy Hump Day!
Yoga class.
Krav Maga class.
Strength: double kettlebell work @ 2 x 12 kg. every 5 mins. For 20 mins do:
5 clean & press
5 front squat
20 Russian kettlebell swing
10 inverted crowd
200 yards farmers walk w/kettlebells
Assessment: calories & macros on track. Tuna steak with basamati rice & kale salad.0
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