"TLFC" exercise and accountability support!
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I like myself unconditionally!
I taught my regular Aqua fit class this week, which has grown from 2 to 6 students over the past 4 months. My Aqua Zumba class has grown from three people to 12!
Cardio: Biked to most of my activities so far - it's raining today and maybe tomorrow.
Strength: Added two additional 60 minute free weight sessions by myself in my building gym every week.
Assessment: I still snack on potato chips, but I did a life length assessment and the results were that I will live until I am 102.I believe in moderation in all things, including moderation.
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47Jacqueline wrote: »I like myself unconditionally!
I taught my regular Aqua fit class this week, which has grown from 2 to 6 students over the past 4 months. My Aqua Zumba class has grown from three people to 12!
Cardio: Biked to most of my activities so far - it's raining today and maybe tomorrow.
Strength: Added two additional 60 minute free weight sessions by myself in my building gym every week.
Assessment: I still snack on potato chips, but I did a life length assessment and the results were that I will live until I am 102.I believe in moderation in all things, including moderation.
Nice day!0 -
Happy Tuesday!
Cardio: 3.5 mile trail run...fills in as my speed work day. I do love the trails!
Food: coconut milk ice cream did me in a little.0 -
brandiuntz wrote: »
Thanks Brandi............it seems the only time I set a new PR is with my trainer. I'm less confident on my own.....LOL
Deads are my best lift though for some reason. And that coconut milk ice cream sounds wonderful!!!
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Happy Hump Day!!!
I'm taking the day off from the gym but swimming again this afternoon in our pool. Last night I swam laps for about 20 minutes and then tread water for another 10. This morning I'm down a pound and sore from yesterday's gym workout.
So far I've lost 2 pounds since I halfheartedly went on maintenance. Since I really wanted to lose another 5 or even 10 lbs I'm just going to keep doing whatever it is I'm doing......LOL
Have a great day everyone!!0 -
brandiuntz wrote: »
Thanks Brandi............it seems the only time I set a new PR is with my trainer. I'm less confident on my own.....LOL
Deads are my best lift though for some reason. And that coconut milk ice cream sounds wonderful!!!
I workout on my own, so I'm probably holding myself back. I've also tweaked my back in the past, so trying to be careful. At least it's officially my weight that I can lift. So, working on that 1.5xbodyweight goal! I do love the Deads and they are my best as well.
Coconut milk ice cream: I'm lactose-intolerant so finding tasty substitutes that have the creaminess that real ice cream has is tough. Luna & Larry's Salted Caramel Chocolate is an amazing exception.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 3 clients this morning and then 3 tonight! My DD was really uncomfortable yesterday after getting braces in.
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.0 -
Sorry I've been occupied lately. I'll check out the updates later today.0
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Happy Wednesday!!
Strength training, light workout tonight:
Pushups: 3x10, diamond version, 1x6
Flutter kicks: 3x20
Leg raises: 1x10
Side planks: 2x30sec
Squats: 3x10
Donkey Kicks: 1x5
One-legged Hip Bridges: 3x10
Squats with calf raises: 1x10
Food: too much dessert.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! 3 clients this morning, one at the other club and 3 tonight. My busiest day each week.
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: I did okay yesterday.0 -
Wednesday's workout
Squats
bench press
pendlay rows
* full body workout: 3 sets of 10 reps
push-up with renegade roll
raised leg dumbbell squat
lat flyes
dumbbell sumo squats
triceps kickback
weighted sit-ups
assisted chin ups
today - Thursday - rest day!!!!!I feel like I need it this week.
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Karen_libert wrote: »Wednesday's workout
Squats
bench press
pendlay rows
Pendlay rows! Love them...not while I'm doing them, but you get the idea.0 -
Happy Thursday............
Yesterday I just swam in our pool, did laps for 25 minutes and then tread water for another 5.
Today was an accessory day except I did do some light weight squats. Should be able to add weight to them next week or maybe by Sunday.
Exercise: 25 min calisthenics warmup including 2X 12 pushups, 2X 12 situps w/12 lb ball, 2X 20 crunch twists w/12 lb ball, 60 sec extended plank, 2X 60 sec elevated leg plank w/kickouts, 60 sec reverse plank, 15 physio ball bridges and pikes, 5 min stairmaster/level 5, 2X 12 back extensions w/10 lb plate, 2X 12 hanging leg raises. 60 min strength training including 3X 10 (each side) single leg RDL w/85 lbs, 3X 10 up right row w/45 lbs, 3X 10 squats w/65 lbs, 3X 10 TRX high rows, leg press >15 w/310 lbs, 12 w/400 lbs, 10 w/470 lbs>, 3X 10 seated dips w/110 lbs plus bar, 3X 12 inner thighs w/90.
Food: Eating around 1650 both yesterday and today. Now that I've decided to go for a little more weight loss I'm hoping the extra swimming and about 100 cals less per day will result in the losses I'm looking for. The problem is that for some reason swimming makes me hungrier than anything else I do......
Looks like everyone's having a great week..............good job guys!!!!0 -
Happy Thursday!
Cardio: 6 mile run, easy pace with 1/2 mile at tempo.
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! 3 clients this morning then my DD and I are going to watch ANTMAN!!!!! I'm a huge comic buff and haven't missed a Marvel movie yet!
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: Ribs last night!0 -
brandiuntz wrote: »Karen_libert wrote: »Wednesday's workout
Squats
bench press
pendlay rows
Pendlay rows! Love them...not while I'm doing them, but you get the idea.
yep, I like pendlay rows about 3 weeks after I've actually done them!0 -
fridays workout
squats 5X5
bench press 5X5
penday rows 5X5
novice attempt at dips
assisted chin ups (some with just a jump, some with a bosu ball) still can't even do 1 from hanging
leg extensions 3 X 10
leg curl 3X10
smith calf raises 3 X 10
smith lunges X 200 -
Another gym day with a few increases in weights...............I'll take whatever I can get....
TGIF......beach day tomorrow and at the minimum a long walk but hopefully a nice swim if the water is warm..
Today's exercise: 20 min calisthenic warmup including 90 sec extended plank, 2X 60 sec elevated leg plank w/kickout, leg raises and clams, 2X 10 lateral flys w/8/8, 2X 10 renegade rows w/20, 2X 12 back extensions w/10 lb plate, 2X 12 each incline side crunch w/twist, 3X 10 hanging leg raises. 10 min stationary bike. 40 min strength training including bench press >2X 8 w/65 lbs, 2X 6 w/75 lbs, 1X 5 w/85 lbs, 1X 2 w/90 lbs<, 3X 8 each single arm bench row w/37.5 lbs, 3X 12 bench hip thrusts w/45 lb barbell, 3X 8 bicep curls w/17.5/17.5 lbs, 3X 8 overhead tricep extensions w/17.5/17.5, 3X 6 lat pulldowns w/70, 3X 6 underhand pulldowns w/70, 3X 10 inner thighs w/100.
Food: Still eating around 1650 to 1750 to lose very slowly!!!
Have a great weekend everyone!!!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! One client this morning then off to get my DD her first phone ever for upcoming birthday gift. Damn, this just means she's growing up.
Cardio: jog/walk- 2 miles (300 calories)
Strength: NONE
Assessment: Well with the hot dogs and popcorn for lunch, and pizza for dinner, I'm surprised I'm not way up.0
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