"TLFC" exercise and accountability support!
Replies
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You'll get it!!!Saturday! Football!
2 games of flag football. I played about 60 minutes total. Estimated burn is 607 calories.
Food: On target. Won't be eating all the exercise calories back.
Assessment: Haven't dropped weight for a couple weeks, just holding steady. Need to kick it up a bit to get some more pounds gone. Still 10-15 from goal weight.
Thanks for the encouragement!0 -
MONDAY WORKOUT:
Cardio:
Running, 5.5 mph - 12 minutes - 141 calories burned
Stationary bike, general (bicycling, cycling, biking) - 20 minutes - 132 calories burned
Strength training: 35 total minutes - 127 calories burned
Standing Calf Press 4x10x40
Seated Cable Row 4x10x45
Standing Tricep Extension 4x10x30
Abdominal Crunches 10x20
Leg Press 3x10x120
Toe Press 3x10x30
Vertical Press 2x10x20
Seated Lateral Pull 4x10x60
FOOD: Under goal by 400 calories. Still not feeling great about my food choices for this past week. Have three workouts before Thanksgiving and weigh in, and I'm hoping it works. I want to post another pound dropped! That's the goal!
TUESDAY:
Elliptical Trainer - 10 minutes - 68 calories burned
Stationary bike, general (bicycling, cycling, biking) - 15 minutes - 107 calories burned
Running, 5.5 mph - 13 minutes - 146 calories burned
Strength training (weight lifting, weight training) - 35 total minutes - 127 calories burned
Standing Tricep Extension 3x10x30
Abdominal Crunches 4x100
Leg Press 3x10x120
Toe Press 4x10x30
Seated Lateral Pull 2x10x60
Preacher's Bicep Curl 6x8x20
V-Tricep Extension Nautilus Machine 2x10x50
FOOD: Well under calorie limits and feeling better about food choices and exercise today.
OVERALL ASSESSMENT: Another week. I know I'll be fine at Thanksgiving because I have the will power of giants, but I'm still not looking forward to it anyways because I'm sure there will be either 1) massive guilt involved [because I cant seem to control this over normal foods, let alone holiday treats], or 2) the inability to know the exact calorie counts in everything [because yes, I'm obsessed with counting and when I can't accurately guess a casserol or something, it bothers me], or 3) having to answer relatives' questions as to why I'm not eating very much [to them, anyways]. I'd much rather go back to my regularly scheduled program of lean proteins and salads. *Sigh* I'll get through it. I have weigh-in on Thursday morning and then I'll have a whole week before I have to weigh in again, so I'll be able to work all of the guilt off.0 -
Very nice workout!!MONDAY WORKOUT:
Cardio:
Running, 5.5 mph - 12 minutes - 141 calories burned
Stationary bike, general (bicycling, cycling, biking) - 20 minutes - 132 calories burned
Strength training: 35 total minutes - 127 calories burned
Standing Calf Press 4x10x40
Seated Cable Row 4x10x45
Standing Tricep Extension 4x10x30
Abdominal Crunches 10x20
Leg Press 3x10x120
Toe Press 3x10x30
Vertical Press 2x10x20
Seated Lateral Pull 4x10x60
FOOD: Under goal by 400 calories. Still not feeling great about my food choices for this past week. Have three workouts before Thanksgiving and weigh in, and I'm hoping it works. I want to post another pound dropped! That's the goal!
TUESDAY:
Elliptical Trainer - 10 minutes - 68 calories burned
Stationary bike, general (bicycling, cycling, biking) - 15 minutes - 107 calories burned
Running, 5.5 mph - 13 minutes - 146 calories burned
Strength training (weight lifting, weight training) - 35 total minutes - 127 calories burned
Standing Tricep Extension 3x10x30
Abdominal Crunches 4x100
Leg Press 3x10x120
Toe Press 4x10x30
Seated Lateral Pull 2x10x60
Preacher's Bicep Curl 6x8x20
V-Tricep Extension Nautilus Machine 2x10x50
FOOD: Well under calorie limits and feeling better about food choices and exercise today.
OVERALL ASSESSMENT: Another week. I know I'll be fine at Thanksgiving because I have the will power of giants, but I'm still not looking forward to it anyways because I'm sure there will be either 1) massive guilt involved [because I cant seem to control this over normal foods, let alone holiday treats], or 2) the inability to know the exact calorie counts in everything [because yes, I'm obsessed with counting and when I can't accurately guess a casserol or something, it bothers me], or 3) having to answer relatives' questions as to why I'm not eating very much [to them, anyways]. I'd much rather go back to my regularly scheduled program of lean proteins and salads. *Sigh* I'll get through it. I have weigh-in on Thursday morning and then I'll have a whole week before I have to weigh in again, so I'll be able to work all of the guilt off.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! Legoland was fun! So many cool things there and Mini Land (minature sets of cities and scenes from Star Wars) was really really awesome! My daughter went nuts for the roller coasters and I tried Granny Apple Fries for the first time! The only downer was that I lost my phone, but since I'm a cheap *kitten* it was the free phone I got with my plan and was basic (flip phone just for calling and texting). I'll just get a new one when we upgrade our plan today. Only thing is that I lost all the numbers I had on it.
Cardio: walk/jog- 3 mi (400 calories)
Strength:R-Quatro
Assessment: Ate out all day yesterday so my weight is up.0 -
WEDNESDAY:
Got off work at 4pm and got to the gym by 4:26 and they closed at 5 p.m.! NO FAIR! Anyways, did the best I could today.
Treadmill - 5.5 mph - 30 minutes - 307 calories burned
FOOD: Under by 283 calories, which is good.
ASSESSMENT: Made the most of the small amount of time I had and pushed for a huge burn regardless. Glad I was able to do it and did the most efficient workout with the highest calorie output. Wasn't planning on lifting anyways, my laterals and delts are so sore! Am going to have to walk/run on the treadmill tomorrow or something.......Holidays be damned.0 -
Monday: rest day.
Tuesday: NONE.
Wednesday: Cardio
30 minutes of jogging/sprinting in place, plus 15 sprints up a flight of stairs.
Food: a little over. Company ordered lunch, so hard to track. Still reasonable. Going to enjoy food at Thanksgiving tomorrow. No guilt over one good "cheat" meal. Will be a tough holiday (first one since my mom passed away), so not adding additional stress of worrying about what I eat. Will eat what I want in reasonable amounts. And not bringing home any leftovers, so it's just the one meal.0 -
Hey gang
I like myself unconditionally!
Happy Thursday and Happy Thanksgiving! Celebrating in San Diego! Haven't been here before for Thanksgiving so this should be fun! Didn't work out this morning so it could be a weight gaining day.
Cardio:NONE
Strength:NONE
Assessment: Been a challenging week.0 -
Friday: Shopping: NONE.
Strength:
New weights (15lb each) used on tricep work, shoulder work, and for holding on split squats. Sets were either 3x8 (new weight), 3x10, or 3x12.
Upper: Tricep dips, pushups (2 types-40 pushups total done), scissor kicks (70), leg raises (30), isolated bicep curls, skullcrushers, hammer curls, chest fly, reverse fly, lateral raises, front raises.
Lower: one-legged hip bridges, squats with quarter raise, squat hold with calf raises, calf raises, forward lunges, split squats, glute kickers, glute kickups.
Cardio: 30 minutes of EA Active 2 Custom Run/Mix (sprints, foot fires, jump rope).
Food: On target. Was over for Thanksgiving, but was a controlled meal. Suspect it wasn't worse than 2800 calories. Advantage of gluten/lactose issues is I didn't eat any stuffing or backed mac and cheese. Enjoyed the meal.
Assessment: Except for Turkey Day (expected to eat over and was okay with that), I've over-eaten all week for no reason. Need to get back on the focus. Workout felt really good today.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! Last day here at my BIL's house and back tomorrow to the Bay Area. Had a great time doing Safari Animal park, Legoland, and Balboa Park! Also a great day (with the exception of the 9ers losing) on Thanksgiving family! Back to the grind starting Monday!
Cardio:walk/jog- 3 miles (460 calories)
Strength:R-Quatro
Assessment: I didn't hold back yesterday. Good thing Thanksgiving is only once a year!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Head back up to the Bay Area today, so not much exercising going on. Maybe I can hit the gym later in the evening if I don't feel worn out from all the driving.
Cardio:NONE
Strength: NONE
Assessment: After eating like a king, I'm ready to be a pauper again.0 -
Saturday: Cardio
60 minutes of jogging/sprinting in place plus 25 minutes of EA Active 2 Cardio Mix with mountain climbers, running, and other full body exercises.
Food:A little under on calories, though not all that healthy today (though, the junk food is no totally gone). Back to proper eating tomorrow.0 -
Sunday: Strength day
Sets are 3x10, 3x8, or 3x12
Upper: pushups, tricep dips, 1 minute plank, skullcrushers, hammer curls, isolated bicep curls, scissor kicks (70), leg raises (50), reverse fly, lateral raises.
Lower: mountain climbers, glute kickers, squats with weights and quarter raise, squat 1 minute hold, froward lunge, reverse lunge, stair lunges, calf raises with weights, split squats with weights.
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Also a Happy Anniversary to my DW! Today it's been 13 wonderful years of marriage! And we can still stand each other! Date later on in the day!
I've got some work to do since I've put on 7lbs in the last week in San Diego. Expected and already had a plan to comp for it, so it's back to the grind!!!
Cardio:walk/jog 3 mi (400 calories)
Strength:R-quatro workout.
Assessment: No excuses, I knew that I wouldn't be eating my best.0 -
Hey gang,
I like myself unconditionally!
Happy Tuesday! Back to the grind and it was good to be back on routine too. My clientele at my new gym is building up now and I'm considering leaving my other job at the Tennis club since most of the work I do there is in group fitness. Eh, decisions. Anyway looking for a good day!
Cardio:walk/jog- 3 miles (400 calories)
Strength:NONE
Assessment:Hitting the weights in your own gym is always good!0 -
Hey gang
I like myself unconditionally!
Happy Humpday! Last day of the month! Starting to get back to normal weight, but still up by a couple of pounds. So I'll have to be diligent and keep in a higher calorie deficit till I get there.
Doing a "test the trainer" program at the new gym and so far for the 3 people I've seen, all 3 have signed up for sessions. Now all I have to do is make sure that I have them scheduled weekly and write up new programs.
Cardio: walk/jog- 3 mi (400 calories)
Strength:R-Quatro
Assessment: Another 2lb drop for a total of 3.5 since Monday. Most of it is water now that I'm drinking consistently again.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! A new month and heading into the end of the year! Looking to lose a few before Christmas and then head into the New Year with a good loss too! So by the 24th I will be at least 6lbs lighter! Lots to do this month since my family is hosting the annual Christmas family party so my hands will be full!
Cardio:jog/walk- 3 mi (500 calories)
Strength:chest- incline bench press, hammer bench press, dips, pec dec flyes, cable crossovers. 8x8 method
Assessment: I had McDonald's for lunch and still dropped another pound from last week!0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! It's been a great week so far. Since Monday I've dropped 5lbs to about where I left off a couple of weeks ago! So now I'll concentrate on another 6lbs by
Christmas!
Cardio:walk/jog- 3 miles (460 calories)
Strength:arms- incline alternate curls, preacher curls, pressdowns, lying tricep extensions. 8x8 method
Assessment: Feeling really good and signing of another client will keep me busy at the new club.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Today is the first day I instruct kickboxing at the new club! Lol, I'll be the only male group fitness instructor there! Anyway looking forward to it and building some new clients out of it too!
Cardio:kickboxing- 60 min (500 calories)
Strength: NONE
Assessment: So since Monday I'm back down to normal weight after being in San Diego all last week! A good 5lb drop!0 -
Happy weekend, all! I took the week off from working out. Back to things today. Except, I've partially torn a tendon in my thumb, so probably won't get as much strength training in this week as I want.
Saturday: 3 games of flag football! Was chosen as an All-Star in our annual game. So cool. Had fun, except injuring my thumb early in the first game.
3 games was probably 100 minutes for me (didn't always play defense). Figure burn was close to 1000 calories.
Food: Under, but okay with that (can't eat an extra 1000 calories today).
Assessment: Have made some weight loss progress. Basically, back to where I was before my plateau, and mild 2lb gain a few weeks ago.0 -
HOLA! I am back from the [almost] dead! Wow, it has been one of the roughest weeks EVER. Black Friday i worked 18 hours between two different jobs. I managed to put in an hour and a half at the gym on Monday, but needed serious medicine to get through the days in pain. Then I caught a nasty head cold and have been down ever since and struggling through work as it is. I did go ballroom dancing yesterday [Friday] and burned some 600 calories. I am still logging my calories religiously, but didnt bother with my weigh in Thursday [mostly because i couldn't get out of bed.] I'm planning on hitting the gym hard this coming Monday, Tuesday and Wednesday and then weighing in on Thursday and hoping for some change even through the holiday hell of weight loss. Just wanted to check in with you...I'm still here and still serious. Glad to see you all still on track.
ASSESSMENT: Doing the best I can to drag this hurting body through the week and recuperating with plenty of meds and rest. Praying for a better next week.0 -
You go ALL STAR!Happy weekend, all! I took the week off from working out. Back to things today. Except, I've partially torn a tendon in my thumb, so probably won't get as much strength training in this week as I want.
Saturday: 3 games of flag football! Was chosen as an All-Star in our annual game. So cool. Had fun, except injuring my thumb early in the first game.
3 games was probably 100 minutes for me (didn't always play defense). Figure burn was close to 1000 calories.
Food: Under, but okay with that (can't eat an extra 1000 calories today).
Assessment: Have made some weight loss progress. Basically, back to where I was before my plateau, and mild 2lb gain a few weeks ago.0 -
I empathize with working on Black Friday. When I was a TV/VIDEO manager at Circuit City, those people could be downright vicious. Welcome back!HOLA! I am back from the [almost] dead! Wow, it has been one of the roughest weeks EVER. Black Friday i worked 18 hours between two different jobs. I managed to put in an hour and a half at the gym on Monday, but needed serious medicine to get through the days in pain. Then I caught a nasty head cold and have been down ever since and struggling through work as it is. I did go ballroom dancing yesterday [Friday] and burned some 600 calories. I am still logging my calories religiously, but didnt bother with my weigh in Thursday [mostly because i couldn't get out of bed.] I'm planning on hitting the gym hard this coming Monday, Tuesday and Wednesday and then weighing in on Thursday and hoping for some change even through the holiday hell of weight loss. Just wanted to check in with you...I'm still here and still serious. Glad to see you all still on track.
ASSESSMENT: Doing the best I can to drag this hurting body through the week and recuperating with plenty of meds and rest. Praying for a better next week.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! About 3 more weeks till Christmas! Gonna work hard to drop these extra 5 lbs before then so that I'll "balance" out by the end of the year! I have to go to a dreaded 8 hour orientation today for the new job at the Wellness Center. It's dreaded because hardly any of it will revolve around the job I do. It will mostly be on the hospital itself and it's history. Not bad if you're going to be on the hospital staff, but the Wellness center is a separate entity. But it's required and I have no choice. I'll have to get my workout in later.
Cardio:walk/jog 3 mi (400 calories)
Strength:quads- squats, leg press, leg extensions. 8x8 method
Assessment: Buffet for a reception from a Christening this weekend. Needless to say I indulged.0 -
I empathize with working on Black Friday. When I was a TV/VIDEO manager at Circuit City, those people could be downright vicious. Welcome back!HOLA! I am back from the [almost] dead! Wow, it has been one of the roughest weeks EVER. Black Friday i worked 18 hours between two different jobs. I managed to put in an hour and a half at the gym on Monday, but needed serious medicine to get through the days in pain. Then I caught a nasty head cold and have been down ever since and struggling through work as it is. I did go ballroom dancing yesterday [Friday] and burned some 600 calories. I am still logging my calories religiously, but didnt bother with my weigh in Thursday [mostly because i couldn't get out of bed.] I'm planning on hitting the gym hard this coming Monday, Tuesday and Wednesday and then weighing in on Thursday and hoping for some change even through the holiday hell of weight loss. Just wanted to check in with you...I'm still here and still serious. Glad to see you all still on track.
ASSESSMENT: Doing the best I can to drag this hurting body through the week and recuperating with plenty of meds and rest. Praying for a better next week.
Thank you much
I'm determined. Just had a professional makeup photo session and am excited to see the results. My body looks better than it has in so long...and I still have a ways to go. I'm gonna get there...I'm too addicted to exercise to not haha. 0 -
Hey gang,
I like myself unconditionally!
Happy Tuesday! Orientation was long yesterday! But now that it's done, it's back to work. Got a couple of clients today and get some work done!
Cardio:walk/jog- 3 miles (400 calories)
Strength:back- pull ups, bent over rows, seated cable rows, straight arm pressdowns. 8x8 method
Assessment: Got to get back to eating good!0 -
I was so worried about losing my training after being out of the gym for a week thanks to being seriously ill. But I was able to up some of my weight limits and was totally in the zone today, which felt GREAT. I gave my body the rest it needed and it's rewarding me by doing what I ask of it now. Sometimes it pays to listen but never be afraid to demand.
CARDIO
Jogging, 5.5 mph, 30 minutes, 316 calories burnt
STRENGTH TRAINING - 45 minutes total, 163 calories burnt
Standing Calf Press - 3x20x60 [Weight AND Rep increase]
Seated Cable Row - 3x10x45
Standing Tricep Extension - 3x10x30
Preacher's Bicep Curl - 3x10x30 [weight increase]
Leg Press - 3x10x130 [weight increase]
Toe Press - 3x10x40 [weight increase]
Seated Lateral Pull - 6x10x60 [rep increase]
FOOD: Under in calories...even before exercise. However, heavy weighted on dinner [at 3pm] so wasn't really skewed correctly. Will do better tomorrow.
ASSESSMENT: Feeling good, looking forward to my workout tomorrow. Though I definitely worked, my body was ready and leaped at the chance...I barely felt the impacts and pain of pushing so hard. Everything was just flowing so well. I think that's an NSV!0 -
Good job!I was so worried about losing my training after being out of the gym for a week thanks to being seriously ill. But I was able to up some of my weight limits and was totally in the zone today, which felt GREAT. I gave my body the rest it needed and it's rewarding me by doing what I ask of it now. Sometimes it pays to listen but never be afraid to demand.
CARDIO
Jogging, 5.5 mph, 30 minutes, 316 calories burnt
STRENGTH TRAINING - 45 minutes total, 163 calories burnt
Standing Calf Press - 3x20x60 [Weight AND Rep increase]
Seated Cable Row - 3x10x45
Standing Tricep Extension - 3x10x30
Preacher's Bicep Curl - 3x10x30 [weight increase]
Leg Press - 3x10x130 [weight increase]
Toe Press - 3x10x40 [weight increase]
Seated Lateral Pull - 6x10x60 [rep increase]
FOOD: Under in calories...even before exercise. However, heavy weighted on dinner [at 3pm] so wasn't really skewed correctly. Will do better tomorrow.
ASSESSMENT: Feeling good, looking forward to my workout tomorrow. Though I definitely worked, my body was ready and leaped at the chance...I barely felt the impacts and pain of pushing so hard. Everything was just flowing so well. I think that's an NSV!0 -
Hey gang
I like myself unconditionally!
Happy Humpday! Mid week and this is when some of the less dedicated show up at the gym. Tomorrow and Friday are usually even more sparse. Hit two of the body parts I dislike the most today, but I still train them just as hard as the others.
Cardio: walk/jog- 3 mi (400 calories)
Strength:hamstrings and shoulders- seated leg curl, lying leg curl, seated shoulder press, lateral raises, rear lateral flyes. 8x8 method.
Assessment: I still hovering around a little above my standard weight, but I shoul get my standard weight down by 5lbs.0 -
GREAT DAY TODAY! I'm super thrilled.
CARDIO:
Running - 5.5 mph - 25 minutes - 209 calories
Moving boxes, stairs - boxes and boxes of christmas decorations! - 30 minutes [probably more] - MFP says 334 calories
STRENGTH TRAINING - total of 45 minutes - 163 calories
Standing Tricep Extension - 3x10x30
Preacher's Bicep Curl - 3x10x30
Seated Cable Row - 3x10x45
Leg Press - 3x10x130
Toe Press - 3x10x40
Seated Lateral Pull - 6x10x60
Standing Calf Press - 3x20x60
FOOD: Right at about 1200 calories for the day.
ASSESMENT: Got that old confidence back....Was feeling a little down and out at the gym but this week has been great. New reps, new weights...even added a new exercise that I have never been able to physically accomplish before. I still feel like a baller for being the only girl in the gym racking my own weights...Who's gonna make fun of me now?!?! Even my parents noticed today that I'm slimming down, and they see me every day. Weigh-in tomorrow makes me nervous like it always does....It's been two weeks. We shall see.0 -
Nice NSV then! Always good when someone else notices.GREAT DAY TODAY! I'm super thrilled.
CARDIO:
Running - 5.5 mph - 25 minutes - 209 calories
Moving boxes, stairs - boxes and boxes of christmas decorations! - 30 minutes [probably more] - MFP says 334 calories
STRENGTH TRAINING - total of 45 minutes - 163 calories
Standing Tricep Extension - 3x10x30
Preacher's Bicep Curl - 3x10x30
Seated Cable Row - 3x10x45
Leg Press - 3x10x130
Toe Press - 3x10x40
Seated Lateral Pull - 6x10x60
Standing Calf Press - 3x20x60
FOOD: Right at about 1200 calories for the day.
ASSESMENT: Got that old confidence back....Was feeling a little down and out at the gym but this week has been great. New reps, new weights...even added a new exercise that I have never been able to physically accomplish before. I still feel like a baller for being the only girl in the gym racking my own weights...Who's gonna make fun of me now?!?! Even my parents noticed today that I'm slimming down, and they see me every day. Weigh-in tomorrow makes me nervous like it always does....It's been two weeks. We shall see.0
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