"TLFC" exercise and accountability support!
Replies
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Friday
Cardio:
Run (4miles) 520cals
Cycling to and from tutorial: 156cals
Strength: 2 sets of each: dumbell rows, overhead press/extension with dumbells, press-ups, sit ups.
Assessment: Still giving my body a bit of a break, so I didn't push my run too hard, it was more about getting out there than worrying about the speed/distance. Felt much better for doing it. Food was really good, even with my tutorial taking forever and I had to make a dash to the supermarket to make a scratch non-sandwich lunch. Managed to only eat 1 halloween cupcake and refuse all the other cookies and sugary goodness that was on offer and still at goal before exercise. Lots of water too, and getting an early night!0 -
Friday: NONE. Rest day.
Saturday:
2 games of flag football. While games were 120 minutes total, I didn't play both sides of first, so I assume more of a 90 minute workout. Lost one, won one. Good games.
Food: Won't be eating all those exercise calories back, but going to enjoy some extra food today.
Assessment: Getting in shape has had an incredibly positive effect on my playing. In 16 years of playing, I've never played this well. Having such a fun season.0 -
Friday
Cardio:
Run (4miles) 520cals
Cycling to and from tutorial: 156cals
Strength: 2 sets of each: dumbell rows, overhead press/extension with dumbells, press-ups, sit ups.
Assessment: Still giving my body a bit of a break, so I didn't push my run too hard, it was more about getting out there than worrying about the speed/distance. Felt much better for doing it. Food was really good, even with my tutorial taking forever and I had to make a dash to the supermarket to make a scratch non-sandwich lunch. Managed to only eat 1 halloween cupcake and refuse all the other cookies and sugary goodness that was on offer and still at goal before exercise. Lots of water too, and getting an early night!
DUH i meant Saturday...0 -
Sunday: Softball!
2 games of softball. Shared my position with another player, so played 60 minutes, not 120. Fun games.
Food: not a healthy day...enjoyed a lot of chicken wings with friends. Still managed to stay at calorie goal.
Assessment: fun weekend of playing sports. Makes all the workouts worth it.0 -
Bumping so I can post tomorrow!0
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Sunday: Rest Day
Assessment: Still prioritizing rest so took a day off from exercising. Made a really healthy butternut squash and veg soup, very yummy and lots left for the week. Eating was really good (though I wasn't that hungry today) so was easily within my net even without any exercise. Water was good. Overall, not a bad day.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Happy Halloween! My daughter has the day off from school so we're hanging out together and later going to the gym! Then of course I will be walking with her tonight for Halloween! That should work off some of the candy I eat today!
Cardio:walk/jog 3 mi (400 calories)
Strength:R-quatro workout.
Assessment: I really overate yesterday, but the scale was kind this week0 -
SATURDAY: Mystery Costume Ball at the dance studio! Thought about doubling up and working out at the gym, but the body just wasn't having it and I knew I would be burning mega calories that night anyways. Ballroom danced for three hours, in five layers of pirate gear no less
Twas very fun and gave me a nice calorie burn.
SUNDAY: EXHAUSTED. Only had three hours of sleep, then went straight to work again. So tired I couldn't think past putting one foot in front of the other. Went over my goal by about 155 calories...decided it wasnt worth skipping dinner simply to stay under and had a half chicken and cheese wrap.
MONDAY: Halloween! Worked twelve hours today, so no time for a workout....Gone from 6 a.m. in the morning to 9 p.m. at night. Stayed away from the cookies and candy at work. Stayed under my calorie goal.
So that was my insanely busy weekend....I wish I'd had more time to work out, especially since I'll be leaving for vacation tomorrow, but I did the best I could with an exhausted body. I'm feeling a little more rested and plan on hitting the gym one more time tomorrow before taking to the streets of New York! I'll still be updating but may not have a lot to say in this thread for the next nine days. I still plan on doing my crunches, pushups and dips and possibly bringing along a cardio DVD....I'm NOT going to gain weight just because I'm on vacation. I promised myself that!0 -
Hey gang,
I like myself unconditionally!
Happy Tuesday! Well today is the last "testing" I have to do to get a job at a Wellness Center and supplement my other gym job. It's just a medical. After that I'm good to go and start working with who not only need a PT for Fitness but also for rehab.
Cardio:walk/jog- 3 miles (400 calories)
Strength:NONE
Assessment: I only had 2 Jolly Ranchers, 2 fun size Snickers and a Reece's Cup yesterday. And I love chocolate so that's a win for me.0 -
Monday
Cardio:
Boxercise 316cals
Cycling to and from uni/boxercise: 156cals
Strength: Ab work (sit ups). triceps, core work (plank etc), glutes, leg work (lunges, squats) LOTS of stretching (I'm getting much more flexible!)
Assessment: Very long day, had to hand a piece of coursework in. My group got it in and I got to go to boxercise. I pushed it really hard in boxercise (my muscles are really aching) but it didn't show in my HR and thus the calorie count is lower than I was expecting...I guess it shows I'm getting fitter!? Feeling like I have a bit more energy these days. Was tired when I got home so accidently ended up eating fairly late as I had a nap, but ate really well and water was fine but not great.
Tuesday
Cardio:
Cycling to and from uni: 234cals
Strength:
NONE
Assessment:
Really good eating, wish my Tuesdays allowed me time to exercise...I might try and get some situps and press ups and some weights in my room this evening if I can...A bit frustrated as I'm going on an overnight field trip tomorrow (with food included) so I have absolutely no control over what I'll be eating for the next 2 days...I know I can portion control but I'm kinda scared that I have no control over the types of food...for example I know that lunches will be sandwiches and I've not eaten a sandwich since December. I also won't be able to exercise whilst I'm there, so I'm hoping we get back not too late on Thursday evening and maybe I can squeeze in a run or something about 10pm before bed....So yes, overall I'm currently good but very scared that 2 days out of my control will undo my good work and I'll be trying to catch up for the rest of the week.0 -
Monday: NONE
Tuesday: Strength day
Upper
Sets are 3x10, except tricep dips (3x12): hammer curls, bicep curls, skullcrushers (10lb per arm...used to be 7lb), pushups, leg raises, scissor kicks, 1 minute plank, 2 30sec side planks, dumbbell fly, reverse fly, lateral raises, dumbbell fly with twist.
Lower
Sets 3x10, dumbbells held for most (not lunges or hip bridges). Squat with quarter raise, split squats (no jumping), calf raises, front lunges, reverses lunges, one-legged hip bridges, squat hold with calf raises.
Food: on target.
Assessment: right on track.0 -
Wow, been Thurs since I posted. Crazy weekend.
Friday
Cardio: 2.35 miles treadmill
Strength: shoulders
Saturday - nothing - State UIL marching band competition, so spent all day either in car or sitting in the bleachers. (we didn't make it)
Sunday - rest day
Monday:
Cardio: 2 miles treadmill - down some, my shins were killing me. Think it's time for new shoes.
Strength: Arms
narrow push-ups 4 x 15
tricep press 4 x 8
cable one arm tricep ext 3 x 8
skullcrushers 3 x 8
close grip barbell bench press 3 x 8
incline dumbbell curl 4 x 8
dumbbell bicep curl 4 x 8
barbell curls 21s 2 x 21
stability ball crunch 3 x 25
Food and water off over the weened. Yesterday better
Assessment: I have hit the "why am I doing this" thinking. As I was leaving the gym last night, that thought occurred to me. It's a dangerous frame of mind to be in - one I've got to pull myself out of fast.0 -
Even some light walking helps. And a day or 2 won't throw a big wrench as long as you don't go crazy.Monday
Cardio:
Boxercise 316cals
Cycling to and from uni/boxercise: 156cals
Strength: Ab work (sit ups). triceps, core work (plank etc), glutes, leg work (lunges, squats) LOTS of stretching (I'm getting much more flexible!)
Assessment: Very long day, had to hand a piece of coursework in. My group got it in and I got to go to boxercise. I pushed it really hard in boxercise (my muscles are really aching) but it didn't show in my HR and thus the calorie count is lower than I was expecting...I guess it shows I'm getting fitter!? Feeling like I have a bit more energy these days. Was tired when I got home so accidently ended up eating fairly late as I had a nap, but ate really well and water was fine but not great.
Tuesday
Cardio:
Cycling to and from uni: 234cals
Strength:
NONE
Assessment:
Really good eating, wish my Tuesdays allowed me time to exercise...I might try and get some situps and press ups and some weights in my room this evening if I can...A bit frustrated as I'm going on an overnight field trip tomorrow (with food included) so I have absolutely no control over what I'll be eating for the next 2 days...I know I can portion control but I'm kinda scared that I have no control over the types of food...for example I know that lunches will be sandwiches and I've not eaten a sandwich since December. I also won't be able to exercise whilst I'm there, so I'm hoping we get back not too late on Thursday evening and maybe I can squeeze in a run or something about 10pm before bed....So yes, overall I'm currently good but very scared that 2 days out of my control will undo my good work and I'll be trying to catch up for the rest of the week.0 -
Defining why you're doing this is good. You're searching for the honest answer. Be it vanity, health, etc. if you don't think you have a legitimate reason, then you can reassess. I know people who exercise just to keep from stressing out.Wow, been Thurs since I posted. Crazy weekend.
Friday
Cardio: 2.35 miles treadmill
Strength: shoulders
Saturday - nothing - State UIL marching band competition, so spent all day either in car or sitting in the bleachers. (we didn't make it)
Sunday - rest day
Monday:
Cardio: 2 miles treadmill - down some, my shins were killing me. Think it's time for new shoes.
Strength: Arms
narrow push-ups 4 x 15
tricep press 4 x 8
cable one arm tricep ext 3 x 8
skullcrushers 3 x 8
close grip barbell bench press 3 x 8
incline dumbbell curl 4 x 8
dumbbell bicep curl 4 x 8
barbell curls 21s 2 x 21
stability ball crunch 3 x 25
Food and water off over the weened. Yesterday better
Assessment: I have hit the "why am I doing this" thinking. As I was leaving the gym last night, that thought occurred to me. It's a dangerous frame of mind to be in - one I've got to pull myself out of fast.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! My daughter's PTC is today and my BIL is flying up from San Diego to stay with us for the week while he works in San Francisco. Oh and I got the JOB! So I start at a Wellness Center next week. Now will I also be doing group fitness there is something I need to find out.
Cardio: walk/jog- 3 mi (400 calories)
Strength:R-Quatro
Assessment: Great day on food and water!!0 -
Tuesday:
Weights: did my PT exercises and MAN did they hurt my shoulder, but I did them! Burned about 145 calories per my HRM
Cardio: 35 minutes of a pseudo C25K running/walking on the treadmill. Burned 607 calories per my HRM
Assessment: Am firmly back in the exercise saddle again but need to quit the diet sabotage with the extra carbs and the Halloween candy!0 -
Hey gang
I like myself unconditionally!
Happy Thursday! One more coat of carnuba wax to put on the van and I'm done for another 6 months! It's going to be a great day today as I get some other things done that I do yearly. Feed the lawn and plants for the winter and go up in the attic to check for any leaks. Yah!
Cardio:walk/jog- 3 mi (400 calories)
Strength:NONE
Assessment:I had a little candy but came in under.0 -
Wednesday: NONE
Thursday: Cardio and Strength
40 minutes of jogging/sprinting in place. Pace alternated. Think I want to go back to EA Active 2 cardio for a bit. It gives more of a HIIT workout. I don't think I focus enough on doing a HIIT when I jog in place.
Strength:
Upper
Sets are 3x10: hammer curls, bicep curls, skullcrushers (10lb per arm...used to be 7lb), pushups, leg raises, scissor kicks, 1 minute plank, 2 30sec side planks, dumbbell fly, reverse fly, lateral raises, dumbbell fly with twist.
Lower
Sets 3x10, dumbbells held for most (not lunges or hip bridges). Squat with quarter raise, split squats (no jumping), calf raises, front lunges, reverses lunges, one-legged hip bridges, squat hold with calf raises.
Food: On target.
Assessment: Missed Wednesday's workout. Glad I was able to get both cardio and strength in today.0 -
Pullups and lunges.Mmmm chik'fil'a -- I don't eat there anymore because of the causes they give their money to although I think they are all franchises so my few purchases are probably pretty limited in effect. As fried chicken goes I don't think they are as bad as some - the breading is so light.
I'm still working out ...kind of ... .but the moving and painting is derailing my ability to stop and check in here every day. I'll be back when the moving is done. I did 3 whole pushups after my day of painting yesterday and conked out so I'm going to try and get in SOMETHING today (although we're painting another room today so we'll see) because I only have personal training 2x week and if I don't do at least one workout myself that seems pretty low.
Anyone have any ideas for exercises that will let us climb over walls? We're going to register for an obstacle course 5k and I assume there will be at least one wall to go over0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! Looking for a good workout today and getting a good start to the weekend!
Cardio:walk/jog- 3 miles (460 calories)
Strength:R-Quatro
Assessment: Had sushi yesterday with my BIL and SIL.0 -
TUESDAY
Cardio: None
Stength: Legs
Narrow stance squats
narrow stance leg press
barbell step-ups
walking barbell double lunges
single leg barbell squat
seated calf raise
calf raise in leg press
leg ext.
Assessment: Water good, food better.
Wednesday - OFF
Thursday Chest, Abs & Cardio
barbell bench press
reverse triceps bench press
dumbbell flyes
dumbbell bench press
dumbbell incline press
bench dips
butterflys
crunches roman chair
reverse crunch
Cardio - running/walking treadmill 30 min 2.2 miles 269 calories
Assessment - My 14 year old daughter went with me last night. It was fun! Nice to share something with her that I love.0 -
Happy weekend, all!
Friday: NONE
Saturday: No flag football today, so cardio and strength day.
Cardio: 30 minutes of jogging/walking intervals. 1.5 miles total (i think, need to confirm what one lap is where i go). Was beautiful day out, so glad I went outside for the cardio work.
Strength:
Sets are 3x10 except the one-legged hip bridges (1x6, 1x8, 1x10-trying for 3x10 causes cramps in the first set).
Upper: pushups, bicep curls, hammer curls, isolated bicep curls, tricep skullcrushers, leg raises, scissors, crunches, lateral raises, reverse flies.
Lower: glute kickbacks, squats, one-legged hip bridges, calf raises, split squats, leg lifts.
Food: on target.
Assessment: strength was shorter than usual because I had to do work for a client, but added some new leg exercises in. Looking forward to more glute/hamstring work. They feel like they need it.
Kudos to myself/NSV: a friend took pictures of our flag football games last weekend. In 16 years, my arms and calves have never looked so defined when playing. The calf muscle in one shot was impressive. Arms looks good, but I'm hoping for even more definition soon.0 -
BUMP0
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Hey gang,
I like myself unconditionally!
Happy Monday! It's gonna a be a great week! Start new position at the other gym and hopefully get into the group fitness soon. I'll have to build some new clients there but what's great is that you start from scratch and people will get to see how you may differ from other trainers. I'll still have a few clients at my other job which are regulars, but with this this new gym being a Wellness Center, I can drum up more because of rehab.
Cardio:walk/jog 3 mi (400 calories)
Strength:R-quatro workout.
Assessment: I did pretty well over the weekend considering I ate out each day.0 -
Hey gang,
I like myself unconditionally!
Happy Tuesday! Had a kick *kitten* workout yesterday!!! Got some orientation work to do at new gym, but other than that it'll be another usual day!
Cardio:walk/jog- 3 miles (400 calories)
Strength:NONE
Assessment: Finally get used to the pace of my R quatro workout again.0 -
Monday
Arms & abs
Cardio: none
Strength:
narrow push-ups 2 x 15
seated tricep press 4 x 8
cable tricep ext 3 x 8
tricep pushdown 3 x 8
skull crusher 3 x 8
close grip barbell bench press 3 x 8
incline dumbbell curl 4 x 8
alternate dumbbell bicep curl 4 x 8
barbell curl 21s 2 x 21
stability ball crunch 3 x 25
reverse crunch 3 x 25
Assessment: Love that my DD14 is still going to the gym with me!!!! Water - great! Food - so so. Getting with a nutrition/trainer consultant - mainly about diet. He's a competitive body builder, so I know what he's doing. He's extremely passionate about helping people lose weight and get in shape. Mainly just want fresh eyes to see what/where I can change to make it better.0 -
Monday: NONE
Tuesday:
Strength. Light workout today since I worked late.
3x12 of tricep dips, calf raises. 3x10 of hammer curls, leg raises, scissor kicks, front lunges, squats with quarter raises, pushups.
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! Looking to have another good workout! Weight is slowly moving down as I "cut up" right before the main holidays hit. This way at the beginning of each year, I don't start up as overweight!
Cardio: walk/jog- 3 mi (400 calories)
Strength:R-Quatro
Assessment: Short ribs are my daughter's favorite and that's what we had yesterday for dinner!0 -
Tuesday
Cardio - none
Strength:
barbell deadlift 4 x 8
lying t-bar row 4 x 8
wide grip lat pulldown 3 x 8, 1 x 16
seated cable rows 3 x 8, 1 x 16
straight arm pulldown 4 x 8
reverse flyes 4 x 8
bent over seated rear delt raise 4 x 8
Assessment: Water - good. Food - good. Day 2 with no candy, etc (no added sugar). Back on track.0 -
Wednesday Cardio day
30 minutes of a jogging/sprinting in place, 1 minute of jumping jacks, and 15 times of sprinting up stairs (1 flight in my house).
Food: Eating a bit too much chocolate this week, but on calories and clean except for the chocolate.0
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