"TLFC" exercise and accountability support!
Replies
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Excellent! No luck needed since you're reaching your goals!Also, a very happy birthday! Hope it treats you well today!!
Weighed in a day early - 150.0 lbs. Couldn't believe it. That's my first goal and I somehow dropped 2.5 pounds in a week. Was still convinced some of that was water weight from swelling from my injury. Kinda a weird, empty feeling. I still don't like how my body looks after achieving my first actual goal. I've lost 25.5 pounds total. I just reset my fitness pal for 145 lbs and may even need to go lower. Wish me luck.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! Looking forward to this weekends games! Go 9ers!!! 2 clients today and that's it.
Cardio:walk/jog- 3 miles (500 calories)
Strength:biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 12,10,8,6
Assessment:Up a little, but it's probably because I was short on water.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! Turned the big 48 today! Can't believe in a couple of years I will hit the big 50! Anyway feeling good and still moving well! Couple of clients and team training today!
Cardio:jog/walk- 3 miles (500 calories)
Strength:chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 increasing weight each set.
Assessment: Good day yesterday and weight was down another pound this morning.
Also, a very happy birthday! Hope it treats you well today!!
Weighed in a day early - 150.0 lbs. Couldn't believe it. That's my first goal and I somehow dropped 2.5 pounds in a week. Was still convinced some of that was water weight from swelling from my injury. Kinda a weird, empty feeling. I still don't like how my body looks after achieving my first actual goal. I've lost 25.5 pounds total. I just reset my fitness pal for 145 lbs and may even need to go lower. Wish me luck.
Congrats!! That's fantastic. Feel good about that accomplishment.0 -
SNOW SNOW SNOW today....and bitter winds. Only 3 degrees outside. That being said, I made it my goal to maximize the use of our "home gym" which consists of a treadmill and my dad's free weights.
TOTAL CALORIE BURN - 367 calories, 50 minutes
CARDIO: Treadmill, 30 minutes, 5.5 mph - 299 calories burnt
STRENGTH TRAINING: 20 minutes, free weights and crunches - 68 calories burnt
FOOD: Under but only thanks to exercise.
ASSESSMENT: Not my best day but at least I got up and made myself do it.
SNOWBOARDING TOMORROW! So stoked....just hope I don't get injured this time. Being sore and bruised is one thing. I've still got pain in my right leg, but only when I stretch it too far, so here's to hoping. Either way, I'll deal with the consequences. Can't wait....I might have gotten better [in my sleep!] Haha. Talk about obsession...0 -
Friday: Strength Training, upper body. Did a lighter workout due to working late.
Shoulders: reverse flys 3x10x15lb, lateral raises 3x8x15lb.
Pushups 3 x10, Spiderman pushups 3x5.
Triceps: 3x8x15lb skullcrushers.
Abs/back: 3x20 leg raises, 3x20 scissor kicks, 1 x60sec plank.
Biceps: 3x10x15lb curls.
Food: on target.0 -
SNOW SNOW SNOW today....and bitter winds. Only 3 degrees outside. That being said, I made it my goal to maximize the use of our "home gym" which consists of a treadmill and my dad's free weights.
TOTAL CALORIE BURN - 367 calories, 50 minutes
CARDIO: Treadmill, 30 minutes, 5.5 mph - 299 calories burnt
STRENGTH TRAINING: 20 minutes, free weights and crunches - 68 calories burnt
FOOD: Under but only thanks to exercise.
ASSESSMENT: Not my best day but at least I got up and made myself do it.
SNOWBOARDING TOMORROW! So stoked....just hope I don't get injured this time. Being sore and bruised is one thing. I've still got pain in my right leg, but only when I stretch it too far, so here's to hoping. Either way, I'll deal with the consequences. Can't wait....I might have gotten better [in my sleep!] Haha. Talk about obsession...
Have fun with the snowboarding!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Class this morning, football practice, then off to my FIL's for dinner. We finally decided on our new car and bought it yesterday! HYUNDAI SONATA! In 49er RED!!! Got a good deal on it and now we're ready to sell our CRV to my BIL so he can have second vehicle. Life is good!!!
Cardio:kickboxing- 60 min (500 calories)
Strength: NONE
Assessment: Sushi for lunch and Vietnamese for dinner. Sodium off the hook!0 -
BOOM! Snowboarding today! 5 and a half hours [and TONS of foot trekking up the hills.] Hurting...nearly got my arm yanked out at the tow rope, so probably won't be able to use that arm much tomorrow, but WORTH EVERY PAIN.
Burned some 2,320 calories. Ended up with a NEGATIVE net.....holy cow! First time ever for me. -408....I keep this up, I'll only be muscle from head to toe! Can't wait!
Working the next few days, and probably recuperating a bit. We'll see how I feel on Wednesday about gym time.
That is all, folks!!!!!
If you don't already read my blog, here it is: http://dreambig-gohome.tumblr.com/ Good, honest writing about my weight loss journey, my struggles, my dreams, my ED, and everything else.0 -
BOOM! Snowboarding today! 5 and a half hours [and TONS of foot trekking up the hills.] Hurting...nearly got my arm yanked out at the tow rope, so probably won't be able to use that arm much tomorrow, but WORTH EVERY PAIN.
Burned some 2,320 calories. Ended up with a NEGATIVE net.....holy cow! First time ever for me. -408....I keep this up, I'll only be muscle from head to toe! Can't wait!
Working the next few days, and probably recuperating a bit. We'll see how I feel on Wednesday about gym time.
That is all, folks!!!!!
If you don't already read my blog, here it is: http://dreambig-gohome.tumblr.com/ Good, honest writing about my weight loss journey, my struggles, my dreams, my ED, and everything else.
Sounds like an incredible day! Reminds me of when I have an excellent day of flag football. I only play for recreation, but it's a sport I love, so when I get to do it all day, boom, awesome day.
Thanks for the link to the blog! I'm also sending you a friend request in MFP. Just realized I hadn't added you or ninerbuff, and would love to have you on my list.0 -
Sunday: cardio day.
30 minutes of my custom foot fires/jump rope/sprint-in-place mix. HRM says 233 calories burned. I lengthened it from what I originally set. Felt like a good workout today.
Off to watch football! AFC and NFC championship games should be awesome!0 -
Monday: Strength Training, upper body.
Shoulders: reverse flys 3x10x15lb, front lateral raises 3x10x10lb.
Pushups 3 x10, Spiderman pushups 2x5.
Triceps: 3x8x15lb skullcrushers, 3x15 tricep dips..
Abs/back: 3x20 leg raises, 3x20 scissor kicks, 1 x60sec plank.
Biceps: 3x10x15lb curls.0 -
Alright!Monday: Strength Training, upper body.
Shoulders: reverse flys 3x10x15lb, front lateral raises 3x10x10lb.
Pushups 3 x10, Spiderman pushups 2x5.
Triceps: 3x8x15lb skullcrushers, 3x15 tricep dips..
Abs/back: 3x20 leg raises, 3x20 scissor kicks, 1 x60sec plank.
Biceps: 3x10x15lb curls.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Well it was a hard loss yesterday, but I can't be that sad since I didn't expect the 9ers to have played this well this season. Now I can concentrate more on my goals, with the first being a new class! It's called TKO at my gym and it's an hour of straight kickboxing and conditioning. Thanks for a great season 9ers!
Cardio:walk/jog 3 mi (400 calories)
Strength:quads- squats, leg press, leg extensions. 12,10,8,6 increasing weight each set.
Assessment: Weight is down this morning probably because I wasn't hungry after the game.0 -
Monday:
Good lord I'm hurting. Severe whip lash-like pain in my neck, my left arm and shoulder are USELESS. But I'm working through the pain and tomorrow most of the soreness will be gone in my legs and back, so that's great. Still have a sustained injury in my right groin but I'll probably have that the rest of the snowboarding season. It doesn't actually hurt me to ride, but it's not getting all of the rest it needs either. Im not sitting out, I'm an actual athlete.
But I didn't let myself all the way off the hook. Completed my circuit of 400 crunches for the day, so now I feel better.
Food: On target.
Assessment: So worth it. All of my conditioning is doing it's job, but now that I'm actually snowboarding, the wear and tear on my body is basically changing the look of my physique. It's been kind of incredible. I can actually visibly see the definition in my biceps and calves now! My body is getting super lean, and I can't wait to see how it will all come together through February. I can already see my ribcage just from paring down so much actual body fat.0 -
It's hard when you deal with injuries and still work to stay in shape. The only advice I have is make sure that the injury isn't too severe or it could hamper your form. But physique wise it sounds like you're doing good.Monday:
Good lord I'm hurting. Severe whip lash-like pain in my neck, my left arm and shoulder are USELESS. But I'm working through the pain and tomorrow most of the soreness will be gone in my legs and back, so that's great. Still have a sustained injury in my right groin but I'll probably have that the rest of the snowboarding season. It doesn't actually hurt me to ride, but it's not getting all of the rest it needs either. Im not sitting out, I'm an actual athlete.
But I didn't let myself all the way off the hook. Completed my circuit of 400 crunches for the day, so now I feel better.
Food: On target.
Assessment: So worth it. All of my conditioning is doing it's job, but now that I'm actually snowboarding, the wear and tear on my body is basically changing the look of my physique. It's been kind of incredible. I can actually visibly see the definition in my biceps and calves now! My body is getting super lean, and I can't wait to see how it will all come together through February. I can already see my ribcage just from paring down so much actual body fat.0 -
Hey gang,
I like myself unconditionally!
Happy Tuesday! Another demo class for my new one coming up this morning and this evening. Got a couple of clients too. CRV needs another check up. We're starting to put too much money into it now.
Cardio:walk/jog- 3 miles (400 calories)
Strength:hamstrings and shoulders- seated leg curl, lying leg curl, shoulder press, side lateral, reverse flyes. 8x8 method
Assessment: I ate okay yesterday. Could have been much better.0 -
It's hard when you deal with injuries and still work to stay in shape. The only advice I have is make sure that the injury isn't too severe or it could hamper your form. But physique wise it sounds like you're doing good.Monday:
Good lord I'm hurting. Severe whip lash-like pain in my neck, my left arm and shoulder are USELESS. But I'm working through the pain and tomorrow most of the soreness will be gone in my legs and back, so that's great. Still have a sustained injury in my right groin but I'll probably have that the rest of the snowboarding season. It doesn't actually hurt me to ride, but it's not getting all of the rest it needs either. Im not sitting out, I'm an actual athlete.
But I didn't let myself all the way off the hook. Completed my circuit of 400 crunches for the day, so now I feel better.
Food: On target.
Assessment: So worth it. All of my conditioning is doing it's job, but now that I'm actually snowboarding, the wear and tear on my body is basically changing the look of my physique. It's been kind of incredible. I can actually visibly see the definition in my biceps and calves now! My body is getting super lean, and I can't wait to see how it will all come together through February. I can already see my ribcage just from paring down so much actual body fat.
Thanks for the support and advice. I DO know when to slow down, but my body is recovering swimmingly. I'm pretty sure my groin injury is severe enough to take a couple months to heal, but the rest of the soreness is quickly dissipating. I'm not one to push an injury I know needs rested, but I am a little hard on myself too. Gonna hit the gym tomorrow but be extra careful to listen to my body. If it starts to hurt, I HAVE to stop, no matter how much that's going to frustrate me. Otherwise, I'm just gonna keep doing what I do and strengthening the areas that need strengthened, and letting my sports do the rest. The next few times snowboarding should get even better as long as I don't crash too majorly! Let's hope not!! [And YES, I absolutely do wear my helmet.]
No exercise for today...got through work alright though. Cheated on my diet and blew my calorie goal, but I've been hardcore craving for a while now and finally just relented and had some ice cream, and it was delicious. No harm, no foul.0 -
Tuesday: Strength Training: lower body
Squats: 4x15.
Squats with calf raises: 3x15.
Forward lunges: 3x10.
Glute Kickbacks: 3x10.
Glute Flutter Kicks: 3x15.
One-legged Hip Bridges: 3x8.
Split Squats: 3x10.
Calf raises: 4x15.
Food: on target, but barely. So love sweet potatoes!0 -
Yep legs rock!Tuesday: Strength Training: lower body
Squats: 4x15.
Squats with calf raises: 3x15.
Forward lunges: 3x10.
Glute Kickbacks: 3x10.
Glute Flutter Kicks: 3x15.
One-legged Hip Bridges: 3x8.
Split Squats: 3x10.
Calf raises: 4x15.
Food: on target, but barely. So love sweet potatoes!0 -
Hey gang
I like myself unconditionally!
Happy Humpday! Looks like I'm dropping off the CRV for a diagnostic test. Hopefully it's good news. I'll be using our new car to get around in now.
Cardio: walk/jog- 3 mi (400 calories)
Strength:back- pullups, t-bar rows, seated cable rows, straight arm pressdowns. 12,10,8,6 increasing weight each set.
Assessment: Weight is up after too much sushi.0 -
Had a lot of pain at the gym today, which frustrated me. Obviously I didn't keep doing the exercises that caused me pain, but I still put in an hour and a half and modified my circuit. Still, re-tweaking the injury from two and a half weeks ago is no good. Spent longer on the treadmill than I should have.
CARDIO:
Running, 5.5 mph - 22 minutes - 248 calories burned
Elliptical Trainer - 10 minutes - 75 calories burned
STRENGTH TRAINING - 40 minutes - 136 calories burned
Free Weights - 2x10x10
Abdominal Crunches - 4x60x8
Leg Press - 3x10x140
Toe Press - 4x10x50
Standing Calf Press - 3x10x100 [increased weight]
Bench Press, Barbell - 2x10x30 [new exercise]
FOOD: Even though I feel like I ate horribly, I only ate one meal today other than my protein shake and I split what I ate with a friend. I'm getting hung up on still feeling like I consumed all of those calories even though I didn't and ended up with some 524 net calories after exercise.
ASSESSMENT: I HATE being in pain, and even more, I HATE having to take the time out to rest my injuries. Happy to have increased my standing calf raise weight...Think my calves are the strongest muscle on my body. Wish the rest of me looked as cut glass. Added a barbell bench press because my right arm is still really touchy and couldn't do my normal arm circuit. Otherwise I felt pretty pathetic thanks to hurting so bad. I'm pretty sure I'll be fighting these injuries until my winter season ends. On a plus note, I have a date for Friday night after dance at the studio, and I'm kinda excited. We met at the gym, no less. Been over a year since I've had a date. We'll see how it goes.0 -
Thursday: Strength Training, upper body.
Shoulders: reverse flys 3x10x15lb, lateral raises 3x10x15lb, front lateral raises 3x10x10lbs.
Pushups 3 x10, Spiderman pushups 2x5.
Triceps: 3x10x15lb skullcrushers, 3x15 tricep dips.
Abs/back: 3x15 leg raises, 3x20 scissor kicks, 1 x60sec plank, 2x30sec supperman.
Biceps: 3x10x15lb curls.
Food: on target. Been a good week.0 -
Had a lot of pain at the gym today, which frustrated me. Obviously I didn't keep doing the exercises that caused me pain, but I still put in an hour and a half and modified my circuit. Still, re-tweaking the injury from two and a half weeks ago is no good. Spent longer on the treadmill than I should have.
CARDIO:
Running, 5.5 mph - 22 minutes - 248 calories burned
Elliptical Trainer - 10 minutes - 75 calories burned
STRENGTH TRAINING - 40 minutes - 136 calories burned
Free Weights - 2x10x10
Abdominal Crunches - 4x60x8
Leg Press - 3x10x140
Toe Press - 4x10x50
Standing Calf Press - 3x10x100 [increased weight]
Bench Press, Barbell - 2x10x30 [new exercise]
FOOD: Even though I feel like I ate horribly, I only ate one meal today other than my protein shake and I split what I ate with a friend. I'm getting hung up on still feeling like I consumed all of those calories even though I didn't and ended up with some 524 net calories after exercise.
ASSESSMENT: I HATE being in pain, and even more, I HATE having to take the time out to rest my injuries. Happy to have increased my standing calf raise weight...Think my calves are the strongest muscle on my body. Wish the rest of me looked as cut glass. Added a barbell bench press because my right arm is still really touchy and couldn't do my normal arm circuit. Otherwise I felt pretty pathetic thanks to hurting so bad. I'm pretty sure I'll be fighting these injuries until my winter season ends. On a plus note, I have a date for Friday night after dance at the studio, and I'm kinda excited. We met at the gym, no less. Been over a year since I've had a date. We'll see how it goes.
Being hurt sucks, but don't be hard on yourself. Your body will come back even stronger!0 -
I always need the reminder. I've felt so off-track this week because of the pain. I'm tough, and I can push through anything. But that's half of my problem too. My drive to succeed no matter the cost can have severe effects on my body down the road. I know this, but my winter season only lasts so long and I have to take advantage of it despite the pain. But last night it got so bad after my "light" gym circuit that it kept me awake half the night. Obviously, I did not go to the gym today, but still struggled through work a little. It is so frustrating because I also do not want to lose the strength I have worked so hard to achieve, but my muscles just can not do it right now. I cannot stand not being active. Balancing my need to train and condition physically AND mentally with needing to rest my injured body is a war right now, and it's a tough fight. I'm doing the best I can for my body, but it frustrates me a lot too.0
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So it might be time to do some assessing. It may hurt a little to train, but if the pain is high, there's an indication of something more stressful on your body. I got a stress fracture in my ankle a year ago and didn't really know it UNTIL I was in the hospital getting it looked at because the pain got worse. You pretty much you know you, but it doesn't hurt to be on the side of precaution.I always need the reminder. I've felt so off-track this week because of the pain. I'm tough, and I can push through anything. But that's half of my problem too. My drive to succeed no matter the cost can have severe effects on my body down the road. I know this, but my winter season only lasts so long and I have to take advantage of it despite the pain. But last night it got so bad after my "light" gym circuit that it kept me awake half the night. Obviously, I did not go to the gym today, but still struggled through work a little. It is so frustrating because I also do not want to lose the strength I have worked so hard to achieve, but my muscles just can not do it right now. I cannot stand not being active. Balancing my need to train and condition physically AND mentally with needing to rest my injured body is a war right now, and it's a tough fight. I'm doing the best I can for my body, but it frustrates me a lot too.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! My DD is getting an award today at school for being an Advanced Reader. So proud! Later I got a couple of clients then some work to do at home.
Cardio:walk/jog- 3 miles (500 calories)
Strength:biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 12,10,8,6
Assessment: Had junk food yesterday, but still a pound down.0 -
I do so love this tight-knit little group we've become. I'd like to take a moment out simply to thank you for being so encouraging to me.
Niner - I don't know HOW you manage to train every single day. I completely respect that. I think it would be easier in my off season and if I had a steady job where I got off work at the same time every day. Bouncing around from shift to shift like I do means I never have the same amount of recovery time between work outs, but it's something I would love to achieve in the future. Perhaps after the winter season ends and my injuries heal up a bit more.....we shall see. Good luck with your continuing journey forward.
Brandi - I love seeing your posts, they are always so encouraging to know there's another female out there who takes her conditioning as seriously as I do. I sometimes feel very alone because the people around me don't really understand how important it is to me. I consider myself an athlete, and it's only going to get more heavy as it goes. Your kind words and support have meant a lot.
Happy Friday to both of you!
I had a very happy NSV today. I bought a new shirt size medium juniors. I don't think I've ever bought a medium since I started wearing juniors clothes [back in high school.] That's been some 12 years. I seriously am in the BEST physical shape of my life. My training injuries are just that, and they will heal if I can find it in me the time to rest.
I had no pain today other than my sciatic nerve that crops up from time to time, and even that was dull. It's 40 degrees and sunny outside, and I couldn't not take advantage of that. Went for a 3-mile run at about 6.0mph sustained [30 minutes total.] Burned 340 calories doing that.
Also have ballroom dance tonight, which will burn about 654 calories. I'm quite excited for that.
Total burn of 994 calories. I can't WAIT to drop below 150 lbs and see that new determination pulling me through. I also talked to a health nutritionist today, and he added a safflower oil supplement to my vitamin and protein/creatine regimen to help me target that last bit of abdominal fat that is harder for a female to burn off. I'm also thinking about adding coconut oil as well. I've always tried to maximize the greatest benefits from my efforts, but doing it safely and without diet drugs. It's time to start molding the extra body fat percentage now. I also helped get my mom started on some supplements to help her deal with the changes in her body and am helping my best friend begin her weight loss journey too. To be an inspiration to other people is HUGE.
Date tonight after dance at applebees....rum and coke and boneless wings are on the menu, and I've worked hard enough to earn them and enjoy my time without freaking out about the calories or restricting. I'm excited!
ASSESSMENT: Feeling great today. Needed the support yesterday...was quite an emotional and troubled day with my ED, but I will persevere because of my support group. So thankful for everyone who stands behind me a hundred percent. I have had so many people tell me how much I kick *kitten*, and that I've come much too far to doubt myself or be sidelined now.0 -
1. The workout:
Friday: Strength Training: lower body
Squats: 4x15.
Squats with calf raises: 4x10.
Forward lunges: 3x10.
Reverse lunges: 3x10
Glute Kickbacks: 3x10.
Glute Flutter Kicks: 3x10.
One-legged Hip Bridges: 3x10.
Calf raises: 3x20.
Food: After a stressful few days (dealing with my step-dad regarding my mom's stuff-she passed away 4 months ago), I decided to enjoy a decadent dessert from an incredible local bakery I love. Ate a hyper light dinner to accommodate some of the calories, but I'm sure I was over. Was delicious and a pleasant way to end a week of good progress.
2. Dream_big:
What a wonderful post! Thank you for the kind words. I wish more people had stuck with this thread. Even if some aren't posting here, I hope they're following the TLFC ideas ninerbuff set out. Knowing I need to post here has, on occasion, been the only thing that got my butt working out. Watching everyone's progress is great and helps keep me going.
I'm a bit lucky in real life; my closest friends (and flag football teammates) are all fit/athletic women. Who you're surrounded by can certainly influence your own behaviors. They've all been very encouraging as I've lost the weight and gotten into shape. I was not an "athlete" as a kid, I didn't grow up playing sports in school or taking dance classes. Getting into sports as an adult has been, perhaps, the greatest positive thing I did for myself.
Dream: Congrats on your progress against your ED. You may not hear that enough. I've never had an ED, so I can't fully understand the struggles with an ED. I can understand aspects of it, though, as I used to self-harm. I understand something you said in your blog about how it's "always" with you. Something you have to be mindful of. My mom passed away 4 months ago, so things have been rough emotionally lately. The death of my mom has been my biggest test. Just wanted you to know I understand about those tough emotional days. Be proud of how far you've come.
Niner: Congrats to your DD for the award! Sounds like you've had a good week!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Class this morning, football last football practice, and some finishing work to be done on CRV. Will also do some shopping nearby so that we can get ready for a baby shower we're throwing for my BIL.
Cardio:kickboxing- 60 min (500 calories)
Strength: NONE
Assessment: Almost the end of the month and I'm at 186.6. My goal is 185 by the end of the month so I have a couple of days left.0 -
Enjoy football practice, niner! Wish i was practicing it! Damn off-season. :grumble:
Saturday: Cardio. 30 minutes of custom sprint/foot fires/jump rope mix.
Food: I should be on target.0
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