"TLFC" exercise and accountability support!
Replies
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Saturday - No actual exercise, but I claimed the hour I spent cleaning up shattered plate glass window at my work after somebody broke in early in the morning. That is DEFINITELY not part of my job description...and a TON of effort. So 204 calories burnt.
Food - Right on target.0 -
Hope you 2 had a good weekend despite a couple of issues!0
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Hey gang,
I like myself unconditionally!
Happy Monday! Today is the first day of my new TKO class at the gym! In this class I instruct kickboxing and conditioning for an hour and we do it on stand up bags! It's a killer and can burn up to 1000 calories in an hour. Got the same class tomorrow at 6:30pm too!
Had a good weekend. Spent most of yesterday cleaning out the CRV so that it will be ready for my BIL next month to take to it.
Cardio:walk/jog 3 mi (400 calories)
Strength:quads- squats, leg press, leg extensions. 12,10,8,6 increasing weight each set.
Assessment: Very close to goal with a couple of days left!!!0 -
Rough Monday.
Gym time was killer. Unfortunately it was more "punishment" then "victory" for eating so damn much. I don't know what got into me but I paid for it simply to be under my calorie goal for the day.
CARDIO - Total Burn 790 calories
Treadmill - 30 minutes - 327 calories
Elliptical - 25 minutes - 222 calories
Stationary Bike - 30 minutes - 207 calories
Pilates on Ball - 10 minutes - 34 calories
FOOD: Horrible today. I feel like I've had an awful week of bad choices. So disappointed in myself, and that weight is crushing. I haven't done this badly since I STARTED conditioning. Back on track tomorrow for sure.
ASSESSMENT: Went to the doctor after gym time. Have injuries that are still swelling and hurting, even sometimes when laying in bed. Still can't stretch properly from the inner groin injury, shoulder pain and now calf muscle is on ice. I figured I had simple strains, doctor said I actually tore muscle tissue so it may take two months to properly heal, but he okayed me going boarding on the 18th. I won't be perfectly put back together, but its just not going to happen until the season is officially over. I cant just screw my entire season over for muscle issues. That being said, I'm supposed to rest UNTIL then and I don't know how. I'm trying to come up with a circuit I could do that would help me burn cals but remove the resistance so I don't tax these already painful injuries. I'm TERRIFIED that without exercise I'll regain weight. But not only that, I crave exercise the way most people crave candy or chocolate or starbucks. I really do need it in order to keep myself sane....thanks to my ED and everything else. It's the only time I get any peace in my head. To lose that would be....a very dark existence. So how do I continue conditioning so as not to lose what Ive worked so hard for, without reinjuring those muscles? I know everyone's advice is to simply rest and heal but I'm hardheaded and you all know that. So please give me advice as if that weren't an option.
Your support is everything. I hope you can understand why and how important continuing my training is to me.0 -
Since I've dealt with athletes who can't afford to take too much time off here's some suggestions. Do A lot of dynamic stretching first. Second work more on PLYOMETRICS (like box jumps, bounds, etc. you can google plyometrics) with little rest in between. Trust me, you can burn more calories doing plyos than elliptical, etc. plus you get the benefit of strengthening the ligaments and joints. Try it and tell me how it goes.Rough Monday.
Gym time was killer. Unfortunately it was more "punishment" then "victory" for eating so damn much. I don't know what got into me but I paid for it simply to be under my calorie goal for the day.
CARDIO - Total Burn 790 calories
Treadmill - 30 minutes - 327 calories
Elliptical - 25 minutes - 222 calories
Stationary Bike - 30 minutes - 207 calories
Pilates on Ball - 10 minutes - 34 calories
FOOD: Horrible today. I feel like I've had an awful week of bad choices. So disappointed in myself, and that weight is crushing. I haven't done this badly since I STARTED conditioning. Back on track tomorrow for sure.
ASSESSMENT: Went to the doctor after gym time. Have injuries that are still swelling and hurting, even sometimes when laying in bed. Still can't stretch properly from the inner groin injury, shoulder pain and now calf muscle is on ice. I figured I had simple strains, doctor said I actually tore muscle tissue so it may take two months to properly heal, but he okayed me going boarding on the 18th. I won't be perfectly put back together, but its just not going to happen until the season is officially over. I cant just screw my entire season over for muscle issues. That being said, I'm supposed to rest UNTIL then and I don't know how. I'm trying to come up with a circuit I could do that would help me burn cals but remove the resistance so I don't tax these already painful injuries. I'm TERRIFIED that without exercise I'll regain weight. But not only that, I crave exercise the way most people crave candy or chocolate or starbucks. I really do need it in order to keep myself sane....thanks to my ED and everything else. It's the only time I get any peace in my head. To lose that would be....a very dark existence. So how do I continue conditioning so as not to lose what Ive worked so hard for, without reinjuring those muscles? I know everyone's advice is to simply rest and heal but I'm hardheaded and you all know that. So please give me advice as if that weren't an option.
Your support is everything. I hope you can understand why and how important continuing my training is to me.0 -
Hey gang,
I like myself unconditionally!
Happy Tuesday! Well 1st month of the year gone and goal was met! Wanted to hit 185 and came in at 184.8! Talk about hitting close! First TKO class was a success and everyone liked it! Now onto today's morning class and see how that goes!!
Cardio:walk/jog- 3 miles (400 calories)
Strength:hamstrings and shoulders- seated leg curl, lying leg curl, shoulder press, side lateral, reverse flyes. 12,10,8,6 increasing weight each set.
Assessment: Did good yesterday. A little short on water, but good.0 -
Took a rest day Sunday, then worked late yesterday, so no workouts for a couple days.
Tuesday: Strength Training, upper body.
Shoulders: reverse flys 3x8x20lb (new weight), lateral raises 3x8x15lb.
Pushups 3 x10, Spiderman pushups 1x5.
Triceps: 3x8x15lb skullcrushers, 3x15 tricep dips.
Abs/back: 3x20 leg raises, 3x20 scissor kicks, 1 x60sec plank, 2x30sec supperman.
Biceps: 3x10x20lb curls. New weight!
Food: over the past two days. Getting back to it today.0 -
TUESDAY: Busy, productive day, including a 3-mile walk with the dog. Yes, WALK, not run folks. Only 222 calorie burn. Sucks, but I'm on orders and my calf is in too bad a shape to even contemplate running. Otherwise, cleaned the house and did my taxes and lost 1.5 pounds somehow over the past week of bad food choices and guilt. Now at 148.5 and have never managed to break below 150 lbs before. Still not happy, still keeping going. Food was well under today, so I'm back on track hopefully. Cravings need to leave me alone.Since I've dealt with athletes who can't afford to take too much time off here's some suggestions. Do A lot of dynamic stretching first. Second work more on PLYOMETRICS (like box jumps, bounds, etc. you can google plyometrics) with little rest in between. Trust me, you can burn more calories doing plyos than elliptical, etc. plus you get the benefit of strengthening the ligaments and joints. Try it and tell me how it goes.
I will definitely look into it. Thanks for your advice, it helps a lot.0 -
TUESDAY: Busy, productive day, including a 3-mile walk with the dog. Yes, WALK, not run folks. Only 222 calorie burn. Sucks, but I'm on orders and my calf is in too bad a shape to even contemplate running. Otherwise, cleaned the house and did my taxes and lost 1.5 pounds somehow over the past week of bad food choices and guilt. Now at 148.5 and have never managed to break below 150 lbs before. Still not happy, still keeping going. Food was well under today, so I'm back on track hopefully. Cravings need to leave me alone.Since I've dealt with athletes who can't afford to take too much time off here's some suggestions. Do A lot of dynamic stretching first. Second work more on PLYOMETRICS (like box jumps, bounds, etc. you can google plyometrics) with little rest in between. Trust me, you can burn more calories doing plyos than elliptical, etc. plus you get the benefit of strengthening the ligaments and joints. Try it and tell me how it goes.
I will definitely look into it. Thanks for your advice, it helps a lot.
Congrats on the weight loss. Funny how our "bad" weeks can still show progress. Glad you were able to get a walk in. You're doing well. Remember the positives.
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Wednesday: Strength Training: lower body
Squats: 3x10x40lb. New Weight!
Squats with calf raises: 3x10.
Forward lunges: 3x10.
Reverse lunges: 3x10.
Glute Kickbacks: 3x10.
Glute Flutter Kicks: 3x10.
One-legged Hip Bridges: 3x10.
Split Squats: 3x10.
Calf raises: 3x10x40lb. New Weight!
Food: on target.0 -
Congrats on the weight loss. Funny how our "bad" weeks can still show progress. Glad you were able to get a walk in. You're doing well. Remember the positives.
Thanks for reminding me. I'm not very good at that, especially when I still want more. Especially when as an athlete I'm chomping at the bit to get back to it. I miss my 900 burns already....But I still can't walk without pain entirely so I'm trying this R+R thing out now before the damage is something I need surgery for. I'm at least smart enough to avoid that. *Hugs*0 -
Great!Wednesday: Strength Training: lower body
Squats: 3x10x40lb. New Weight!
Squats with calf raises: 3x10.
Forward lunges: 3x10.
Reverse lunges: 3x10.
Glute Kickbacks: 3x10.
Glute Flutter Kicks: 3x10.
One-legged Hip Bridges: 3x10.
Split Squats: 3x10.
Calf raises: 3x10x40lb. New Weight!
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! Got the volleyball team today and just a couple of clients. My TKO class is going well and looks like it will be a continuing session at the gym. Good for me and good for promotion.
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: Taco Bell was my choice yesterday.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! Got the volleyball team today and just a couple of clients. My TKO class is going well and looks like it will be a continuing session at the gym. Good for me and good for promotion.
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: Taco Bell was my choice yesterday.
congrats on the TKO class continuing. And, I'm craving Taco Bell pretty hard, lol. Might give in over the weekend.0 -
Thursday: Strength Training, upper body.
Shoulders: reverse flys 3x10x20lb, lateral raises 3x8x15lb, front lateral raises 3x8x10lbs.
Pushups 3 x10, Spiderman pushups 2x5.
Triceps: 3x10x15lb skullcrushers, 3x15 tricep dips.
Abs/back: 3x15 leg raises, 3x20 scissor kicks, 1 x60sec plank, 2x30sec superman.
Biceps: 3x10x20lb curls.
Food: On target0 -
Alright! Hitting pretty much all body parts!Thursday: Strength Training, upper body.
Shoulders: reverse flys 3x10x20lb, lateral raises 3x8x15lb, front lateral raises 3x8x10lbs.
Pushups 3 x10, Spiderman pushups 2x5.
Triceps: 3x10x15lb skullcrushers, 3x15 tricep dips.
Abs/back: 3x15 leg raises, 3x20 scissor kicks, 1 x60sec plank, 2x30sec superman.
Biceps: 3x10x20lb curls.
Food: On target0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! 3 clients today only and later today I go to my DD's classroom to read a letter about her since she is the "superstar" of the week. She told me not to embarrass her! Tomorrow I play in the "fathers vs fathers" Flag football game that benefits the students of the 2 schools participating! I'm in shape for it an ready to play!!
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: My eating has been off all week, but the good news is that I'm down from last week!0 -
Alright! Hitting pretty much all body parts!Thursday: Strength Training, upper body.
Shoulders: reverse flys 3x10x20lb, lateral raises 3x8x15lb, front lateral raises 3x8x10lbs.
Pushups 3 x10, Spiderman pushups 2x5.
Triceps: 3x10x15lb skullcrushers, 3x15 tricep dips.
Abs/back: 3x15 leg raises, 3x20 scissor kicks, 1 x60sec plank, 2x30sec superman.
Biceps: 3x10x20lb curls.
Food: On target
Thanks! That's the goal. I know it's best not to overdo one area only. I want to be more fit overall, and reduce injury risk. It's amazing what you can do with just bodyweight and dumbbells.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! 3 clients today only and later today I go to my DD's classroom to read a letter about her since she is the "superstar" of the week. She told me not to embarrass her! Tomorrow I play in the "fathers vs fathers" Flag football game that benefits the students of the 2 schools participating! I'm in shape for it an ready to play!!
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: My eating has been off all week, but the good news is that I'm down from last week!
Have fun in the flag football game! I'm a little jealous. :laugh:0 -
AMAZINGLY affirming night at dance tonight. Did I risk it a little when I should have been resting? Yes....but it was worth it and dance doesn't usually make me hurt the way a 900-cal burn in the gym does. I NEEDED this. The confidence and joy just filled me up so much today. One more week of rest, then I have snowboarding the next 4 saturdays and I'm stoked my plans worked out. Cant wait to hit it hard again.
BALLROOM DANCE: - 120 minutes - 741 calories.
ASSESSMENT: BOOM. Enough said.0 -
Nice burn, dream!!
Saturday: Strength Training: lower body
Squats: 3x10x40lb.
Squats with calf raises: 3x10.
Forward lunges: 3x10.
Reverse lunges: 3x10.
Glute Kickbacks: 3x10.
Glute Flutter Kicks: 3x10.
One-legged Hip Bridges: 3x10.
Split Squats: 3x10x40lb.
Calf raises: 3x10x40lb.
Cardio: 40 minutes of jog/sprint/jumping jack mix.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Played our annual flag football game and got clobbered! I ended up pulling my calf this time around. Time to rest it up.
Cardio:kickboxing- 60 min (500 calories)
Strength: NONE
Assessment: I had ice cream yesterday so weight is up a little.0 -
Saturday: First day of P90X. I did the Plyometrics [as you recommended] Funnest, hardest, most effective workout I've done. I'm sure I didn't do all of the squats perfectly, and I had to baby my ankle through a couple of the exercises, but I gave it one hell of an effort. I was worried about not being able to keep up, but my fitness level itself didnt seem to suffer. Of course I sweated and panted and everything else, but I kept up through the entire hour and never once had to pause it. Never once did I not pick up on what they were doing. Never once did I just stop or give up. It felt great because I COULD keep up when everyone else warned me against it's extreme-ness. Yes, it's extreme, but so am I. I just can 't WAIT to keep kicking *kitten* with it, and to get better and better. Hopefully this is what I need to kick it into high gear.
Also bought an HRM today, because I'm tired of just guessing at everything. I want to make sure I'm doing my body right.
I guessed about 600 calories on the P90X workout.0 -
I couldn't edit my post, so I'm just going to double post. Went to a concert tonight, and it was great. NOW my legs are feeling it from the earlier workout and all of the dancing I did at the concert! Tomorrow is super bowl sunday! I'm hoping to squeeze in even a half hour work out but if I don't, Im not going to kill myself over it.
I tested the HRM in the store before I bought it....I had been walking around briskly while shopping, and was digesting lunch at the time, so the test came back at 88 bpm. So I was a LITTLE concerned but also knew i hadnt been resting by any means. Ive worked too hard on stamina and conditioning control to have a resting heart beat that high. Well, now that I've finally been sitting for a good hour and worked stress off, I decided to test it a few times again...Came back at 55, 66, 54 and finally 52 bpm......Im going to check first thing in the morning but WOW. I think this is the first time I truly got slapped in the face with my accomplishments. I can't believe that...but I'd even take a picture to prove it. I guess my heart is one strong little sucker now! And for THAT, I am proud of how hard I have worked to earn that.
That is all...I'm going to sleep now!0 -
Hey gang,
I like myself unconditionally!
Happy Monday! TKO class this evening and a couple of clients too. May not be able to go too strong on my leg workout today with this pulled calf muscle. Will see how it goes and do what I can.
Cardio:walk/jog 3 mi (400 calories)
Strength:quads- squats, leg press, leg extensions. 12,10,8,6 increasing weight each set.
Assessment: Weekend was a wash with the SB on and me eating too much.0 -
Hmmmmph. Wow. I used my HRM for the first time today. Went running out on the road. 38 degrees out. 3 miles in 30 minutes. I tested my heart rate at several points along my route. It took about 1.5 mile to actually get my heart rate up near max, at 177 bpm [95 percent of my max heart rate]. And for ALL of that, I STILL only burned 202 calories according to my chronometer. Holy. Crap. What am I gonna have to do to get high burns out of this body? Normally that run would have been guesstimated at about 323 calories by mfp. I'm going to have to do several tests at the gym with the machines to see how much difference there is between what my HRM and the machine's calorie outputs say. I'm wondering if this is because of how low my resting heart rate is? Maybe my body is just bad *kitten*, but it also means I'm going to have to work my *kitten* off to keep losing the weight I want to lose. I've got at LAST another 8 pounds and I'm not going to get there with measly 200 calorie burns. Bah. I'm going to go do some yoga. Peace out.0
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You probably have a lower heart rate due to all the boarding. Try intervals that way you can get it up faster then sustain longer.Hmmmmph. Wow. I used my HRM for the first time today. Went running out on the road. 38 degrees out. 3 miles in 30 minutes. I tested my heart rate at several points along my route. It took about 1.5 mile to actually get my heart rate up near max, at 177 bpm [95 percent of my max heart rate]. And for ALL of that, I STILL only burned 202 calories according to my chronometer. Holy. Crap. What am I gonna have to do to get high burns out of this body? Normally that run would have been guesstimated at about 323 calories by mfp. I'm going to have to do several tests at the gym with the machines to see how much difference there is between what my HRM and the machine's calorie outputs say. I'm wondering if this is because of how low my resting heart rate is? Maybe my body is just bad *kitten*, but it also means I'm going to have to work my *kitten* off to keep losing the weight I want to lose. I've got at LAST another 8 pounds and I'm not going to get there with measly 200 calorie burns. Bah. I'm going to go do some yoga. Peace out.0 -
Hey gang,
I like myself unconditionally!
Happy Tuesday! TKO was good, but my workout was limited due to my calf strain. It feels way better today than Sunday so hopefully I can get most of it healed by this week.
Cardio:walk- 3 miles (400 calories)
Strength:hamstrings and shoulders- seated leg curl, lying leg curl, shoulder press, side lateral, reverse flyes. 12,10,8,6 increasing weight each set.
Assessment: Did good yesterday. A little short on water, but good.0 -
TUESDAY: TOTAL BURN: 813 calories. All totals from HRM chronometer.
CARDIO:
Running, 5.5 mph - 30 minutes, 265 calories
Stationary bike, general (bicycling, cycling, biking) - 30 minutes, 218 calories
Elliptical Trainer - 20 minutes, 193 calories
STRENGTH TRAINING - 20 minutes, 137 calories
Seated Cable Row - 3x10x50 [new weight]
Standing Tricep Extension - 3x10x40 [increased reps]
Seated Lateral Pull - 3x10x50 [new weight]
Seated Tricep Lat Pull - 3X10X65 [new weight]
Standing Calf Press - 3x10x120 [new weight]
Abdominal Crunches - 3X100
ASSESSMENT: Called in sick to work today and spent half the day in bed. Exhausted and my mood in the dumps. Got on the scale, was up 3 pounds...mostly from water bloating from my cycle. It's usually pretty terrible to me. Had no appetite so despite not eating anything, still went to the gym with a big burn. Ate low-cal dinner and ended up NEGATIVE 284 calories for the day after exercise. It is NOT okay to not eat but my ED got the better of me today. I can't always control how I feel about that, but did I freak out? Oh yeah. It's hard dealing with something like this. Also, I still am not pain-free in my body either. Still hurting in the hip flexors and tweaked calf muscle but happy about the increases in my upper body weight training. Looking forward to snowboarding on the weekend.0 -
Hi, all! Looks like a good start to the week, exercise-wise for both of you. I will be back on the ball soon. Major PMS issues and some life stresses made me decide to take a few days off from exercise. Will be back on it either Wednesday or Thursday.
Staying mostly on target with food, though that could be a little cleaner.0
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