"TLFC" exercise and accountability support!
Replies
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Cudos for losing that pound and workout!Hi, all! Hello again ot the new faces!
Crazy week, no excuses, though. Thursday should not be my first workout of the week. Eek!
Strength Training:
Upper body:
Push ups = 3x10
Spiderman push-ups: 2x5
Bicep curls = 3x10x20lb
Hammer curls: 3x8x20lb
Triceps: skullcrushers 3x10x15lb, tricep dips 3x10.
Abs/back: 3x20 scissor kicks, 4x20 abdominal raises. 5x30sec superman, 2x30sec plank, 2x30sec side planks.
Shoulders: 3x8x15lb lateral raise, 3x10x20lb shoulder fly, 3x10x10lb front lateral raise.
Food: On target. Been a good week with food and have dropped a pound.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! Only 1 client today. Good enough for me because I want to get some personal stuff done and my DW has the day off.
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:DW bought a Costco pizza for charity yesterday and brought it home. It was dinner. Needless to say the scale is up a pound.0 -
Ballroom dance tonight. Burns some 601 calories.
Still battling pain in my hip, as usual. My snowboarding season came to a forced close, as we've had temps in the 60s all week and the snow is virtually gone. The two resorts I can drive to are closed for the season. I had a great season cap in Michigan, but I don't want to face the next ten months without my snowboard! However, it IS time to begin training hard for my 5K and getting back to the gym when the hip feels better [probably in another week]. The micro-tears in my hamstring are doing better...I'm sure they are still there so I'm going to ease back into running. But It's bikini and skateboard season for me now! So unusual to have spring this early, but there it is.
Food: Bad restaurant food calories, but still way under my deficit so I'm not going to worry about it too much. It's my "spring break" and I'm enjoying time out with friends before cracking back down. Even I need a break from being so hard on myself and forcing hollow days.
Assessment: Overall.....I wish I could snowboard every day for the rest of my life. Haha. I made a lot of progress my last time out and I put a lot of stoke into my riding. I can't complain, though I'll miss the huge calorie burns for sure. Summer sports are coming up and I'm sure I'll stay active throughout. Thanks for always being there!0 -
This is for yesterday...I was not feeling even a little bit interested in going to the gym (I think the stress of my new job and working 7 days a week is finally getting to me), did not enjoy a min. of it and just wanted to go home and go to bed so I am not really proud of how I did...but here it is...
Cardio: 30 min on bike 19mph....35 min walking hills on treadmill 3.8 mph level 13
Calories burned: 525
Don't start my new lifting stuff until Sunday so no streangth training
Diets...lets just not talk about that...I did not hit my markes at all. I did not go over calories at all, just did not hit my protein and too many carbs0 -
Ballroom dance tonight. Burns some 601 calories.
Still battling pain in my hip, as usual. My snowboarding season came to a forced close, as we've had temps in the 60s all week and the snow is virtually gone. The two resorts I can drive to are closed for the season. I had a great season cap in Michigan, but I don't want to face the next ten months without my snowboard! However, it IS time to begin training hard for my 5K and getting back to the gym when the hip feels better [probably in another week]. The micro-tears in my hamstring are doing better...I'm sure they are still there so I'm going to ease back into running. But It's bikini and skateboard season for me now! So unusual to have spring this early, but there it is.
Food: Bad restaurant food calories, but still way under my deficit so I'm not going to worry about it too much. It's my "spring break" and I'm enjoying time out with friends before cracking back down. Even I need a break from being so hard on myself and forcing hollow days.
Assessment: Overall.....I wish I could snowboard every day for the rest of my life. Haha. I made a lot of progress my last time out and I put a lot of stoke into my riding. I can't complain, though I'll miss the huge calorie burns for sure. Summer sports are coming up and I'm sure I'll stay active throughout. Thanks for always being there!
Take care of that hip girl, sorry it still hurts...I am surprised that you found snow in MI, I am in Southwest MI and we have had almost none all year..Enjoy your spring break:-)
Oh and ballroom dancing is AWESOME!!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!
Ok...I want to take that vacation!! Wow, how fun, my kids would love Legoland and the Animal Park..don't know what Balboa Park is, but sounds fun:-)...Glad you are enjoying your family0 -
We all have days like this. Old saying I have, "You can have a bad day, a bad week, and a bad month, but if you stay fairly consistent, you'll never have a bad year!"This is for yesterday...I was not feeling even a little bit interested in going to the gym (I think the stress of my new job and working 7 days a week is finally getting to me), did not enjoy a min. of it and just wanted to go home and go to bed so I am not really proud of how I did...but here it is...
Cardio: 30 min on bike 19mph....35 min walking hills on treadmill 3.8 mph level 13
Calories burned: 525
Don't start my new lifting stuff until Sunday so no streangth training
Diets...lets just not talk about that...I did not hit my markes at all. I did not go over calories at all, just did not hit my protein and too many carbs0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Kickboxing this morning and some new clients! Doing some maintenance work with my equipment too to get ready for the next TKO sessions!
Cardio:kickboxing- 60 min (500 calories)
Strength: NONE
Assessment: So compared to last week at this time, I'm doing great!0 -
We all have days like this. Old saying I have, "You can have a bad day, a bad week, and a bad month, but if you stay fairly consistent, you'll never have a bad year!"
Diggin' that! Especially since I was at work until 11pm last night. Cold leftover chicken, bag of popcorn chips and a beer for dinner at that hour. Ugh.
But I had my weigh-in this morning ... down 3lbs since last time. First time I've been under 200# in many many years!
60 mins kickboxing; ~500 calories. Probably similar to Niner's TKO - very much 'real' boxing/fighting oriented, and a killer cardio workout.
Off to play tennis with the kids.
Have a great day!0 -
Take care of that hip girl, sorry it still hurts...I am surprised that you found snow in MI, I am in Southwest MI and we have had almost none all year..Enjoy your spring break:-)
Oh and ballroom dancing is AWESOME!!
Yes, Ballroom is my life and my passion, first and foremost. The other side of my snowboarding coin. It makes me who I am. It will be my livelihood once I earn my teaching certification! I was way up North near Cadillac, at Caberfae. They had just received 14.5 inches before we arrived, and packing a snow base of 56 inches. But the snow was still really hard and packed with an ice crust. I can't wait to board some actual powder some day.
The hip took some damage at dance last night and I'm not feeling too good today, but I'm resting for the next three days before work - no exercise because I've got to get this swelling down. I've been nearly in tears a couple times this season with it and still rode hard. That's the mark of a professional that I'm going to develop into.0 -
We all have days like this. Old saying I have, "You can have a bad day, a bad week, and a bad month, but if you stay fairly consistent, you'll never have a bad year!"
Diggin' that! Especially since I was at work until 11pm last night. Cold leftover chicken, bag of popcorn chips and a beer for dinner at that hour. Ugh.
But I had my weigh-in this morning ... down 3lbs since last time. First time I've been under 200# in many many years!
60 mins kickboxing; ~500 calories. Probably similar to Niner's TKO - very much 'real' boxing/fighting oriented, and a killer cardio workout.
Off to play tennis with the kids.
Have a great day!
And congrats! That must feel amazing! Keep it going!0 -
Woot! I'm excited. Just signed up to do my second Warrior Dash. Doing one in May in Arkansas. I have a goal to focus on for the next 2 months!
Saturday:
Strength Training: Lower Body:
Squats: 3x10x40lb.
Squats - Frog: 3x10.
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: 3x7x40lb.
Calf raises: 3x15x40lb.
Cardio: 30 minutes jogging in place, mixed up speed.
Food: on target
Assessment: What an awesome week of good eating for me. Feel like I've taken a major step past the overeating I'd been doing since my mom's death. Lost another pound. I'm only 3 pounds over my lowest weight back in November.0 -
Sunday: Cardio
HIIT
1. 2 minute warm up - light jog.
2. Sprint 15 seconds and recover jog for 45 seconds. 8 sets (8 minutes total).
3. 25 minutes light paced jog.
4. 1 minute sprint intervals with 1 minute of jogging.
Food: on target.0 -
Brandi that rocks! Keep it up!!!
Had a lot of trouble with the hip past two days. The pain kept me from doing things as simple as tying my shoelaces and sliding into a restaurant booth and kept me awake at night with the incessant throbbing. I took this injury back on Feb. 11th, but have repeatedly aggravated it. I'm giving it two weeks of assessment to see if the pain gets better or goes away and if there's little to no improvement then I'll go to the doctor. I'm hoping this isn't a bone fracture issue because truthfully, I have no idea exactly what I did. All I know is when I fell originally I nearly passed out and nearly threw up from the pain, lost feeling and control in my leg, and then experienced a massive amount of internal bleeding, and it still feels as though there is a swollen mass the size of an orange in my hip. So given all of that, it's possible I fractured it and have been falling on it several times again. But I have yet to actually rest for longer than two or three days to heal. Now that my snowboarding season has ended I have no more excuses but to take care of this issue. I AM tired of hurting and not being able to condition in the gym.
That's the update. This week was terrible in food thanks to all the things going on over my "spring break." I know it's not an excuse but I'll get back on it starting tomorrow.0 -
This is from yesturdays workout..
Strength: Squats, bench, back row, calf raises, rev. curls (was supposed to be rev. preach, but can't figure it out at my gym so I modified) and weighted sit ups
Cardio: 30 min of HIIT on Arc...1 min/ 1 min...with warm up and cool down...stretching as well
Diet: struggling in this mode lately don't really know why such an issue, I ate over and did not have enought water...feel like I have gained weight, but too afraid to look on the scale.0 -
Tennis is a good workout.We all have days like this. Old saying I have, "You can have a bad day, a bad week, and a bad month, but if you stay fairly consistent, you'll never have a bad year!"
Diggin' that! Especially since I was at work until 11pm last night. Cold leftover chicken, bag of popcorn chips and a beer for dinner at that hour. Ugh.
But I had my weigh-in this morning ... down 3lbs since last time. First time I've been under 200# in many many years!
60 mins kickboxing; ~500 calories. Probably similar to Niner's TKO - very much 'real' boxing/fighting oriented, and a killer cardio workout.
Off to play tennis with the kids.
Have a great day!0 -
Must have been Latin Ballroom...............
Take care of that hip girl, sorry it still hurts...I am surprised that you found snow in MI, I am in Southwest MI and we have had almost none all year..Enjoy your spring break:-)
Oh and ballroom dancing is AWESOME!!
Yes, Ballroom is my life and my passion, first and foremost. The other side of my snowboarding coin. It makes me who I am. It will be my livelihood once I earn my teaching certification! I was way up North near Cadillac, at Caberfae. They had just received 14.5 inches before we arrived, and packing a snow base of 56 inches. But the snow was still really hard and packed with an ice crust. I can't wait to board some actual powder some day.
The hip took some damage at dance last night and I'm not feeling too good today, but I'm resting for the next three days before work - no exercise because I've got to get this swelling down. I've been nearly in tears a couple times this season with it and still rode hard. That's the mark of a professional that I'm going to develop into.0 -
Excellent!Woot! I'm excited. Just signed up to do my second Warrior Dash. Doing one in May in Arkansas. I have a goal to focus on for the next 2 months!
Saturday:
Strength Training: Lower Body:
Squats: 3x10x40lb.
Squats - Frog: 3x10.
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: 3x7x40lb.
Calf raises: 3x15x40lb.
Cardio: 30 minutes jogging in place, mixed up speed.
Food: on target
Assessment: What an awesome week of good eating for me. Feel like I've taken a major step past the overeating I'd been doing since my mom's death. Lost another pound. I'm only 3 pounds over my lowest weight back in November.0 -
Make sure to get that hip checked.Brandi that rocks! Keep it up!!!
Had a lot of trouble with the hip past two days. The pain kept me from doing things as simple as tying my shoelaces and sliding into a restaurant booth and kept me awake at night with the incessant throbbing. I took this injury back on Feb. 11th, but have repeatedly aggravated it. I'm giving it two weeks of assessment to see if the pain gets better or goes away and if there's little to no improvement then I'll go to the doctor. I'm hoping this isn't a bone fracture issue because truthfully, I have no idea exactly what I did. All I know is when I fell originally I nearly passed out and nearly threw up from the pain, lost feeling and control in my leg, and then experienced a massive amount of internal bleeding, and it still feels as though there is a swollen mass the size of an orange in my hip. So given all of that, it's possible I fractured it and have been falling on it several times again. But I have yet to actually rest for longer than two or three days to heal. Now that my snowboarding season has ended I have no more excuses but to take care of this issue. I AM tired of hurting and not being able to condition in the gym.
That's the update. This week was terrible in food thanks to all the things going on over my "spring break." I know it's not an excuse but I'll get back on it starting tomorrow.0 -
Refocus on why you're doing this. Write it on paper and stick it to your bathroom mirror, your fridge and car visor. Does wonders.This is from yesturdays workout..
Strength: Squats, bench, back row, calf raises, rev. curls (was supposed to be rev. preach, but can't figure it out at my gym so I modified) and weighted sit ups
Cardio: 30 min of HIIT on Arc...1 min/ 1 min...with warm up and cool down...stretching as well
Diet: struggling in this mode lately don't really know why such an issue, I ate over and did not have enought water...feel like I have gained weight, but too afraid to look on the scale.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! My "week off" from TKO sessions, so I get to focus primarily on myself this week. I do have a "make up" class tonight for those who may have missed 2 more more classes, but it shouldn't be too full.
Cardio:walk/jog 3 mi (400 calories)
Strength:quads- squats, leg press, leg extensions. 12,10,8,6 increasing weight each set.
Assessment: Parties this weekend were food filled.0 -
Must have been Latin Ballroom...............
*Grins* You know me too well....hahah. Ever the thrill-seeker. I mostly focus on Latin/Rhythm though I am as trained in smooth. But you know when you're at home.0 -
Okay I'm ready to see some Argentine Tango now.Must have been Latin Ballroom...............
*Grins* You know me too well....hahah. Ever the thrill-seeker. I mostly focus on Latin/Rhythm though I am as trained in smooth. But you know when you're at home.0 -
Hey gang,
I like myself unconditionally!
Happy Tuesday! Just a couple of clients today and more studying to get ready for my test on the 24th.
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: Yesterday was a little over, but nothing crazy.0 -
Tuesday: Strength Training
Upper body:
Push ups = 3x10 Spiderman push-ups: 2x5
Bicep curls = 3x10x20lb
Hammer curls: 3x8x20lb
Triceps: skullcrushers 3x10x15lb, tricep dips 3x10.
Abs/back: 3x15 scissor kicks, 4x10 abdominal raises, 2x30sec plank, 2x30sec side planks.
Shoulders: 3x8x15lb lateral raise, 3x10x20lb shoulder fly, 3x6x15lb front lateral raise (new weight!).
Food: on target.0 -
Refocus on why you're doing this. Write it on paper and stick it to your bathroom mirror, your fridge and car visor. Does wonders.This is from yesturdays workout..
Strength: Squats, bench, back row, calf raises, rev. curls (was supposed to be rev. preach, but can't figure it out at my gym so I modified) and weighted sit ups
Cardio: 30 min of HIIT on Arc...1 min/ 1 min...with warm up and cool down...stretching as well
Diet: struggling in this mode lately don't really know why such an issue, I ate over and did not have enought water...feel like I have gained weight, but too afraid to look on the scale.
I love this suggestion..thank you...I will do this..:-)0 -
Strength: Squats (various weights 4 sets of 5), deads (various weights 4 sets of 5), military press (same as the others), pull ups UGH..3 sets of 6 with 55 assisted then 3 negative (holding at the top for as long as possible them coming down as slow as possible) with 25 assissted..I WILL DO A NON ASSISTED ONE SOMEDAY..I SWEAR..lol, weighted lunges 3 sets of 16 using 40 pounds
cardio: two fold...did walk at lunch but it was more to clear my head then to workout then after my strength training I ran the really big hill at a park, ran up and walked down...lather, rinse, repeat. Had plans to go much longer than I did, but honestly my legs were toast after my strength training, probably should have chosen a less killer cardio and could have done better
Food...UGH..no really not terrible..great all day and had issues at night...night eating is terrible for me. Working on it will put notes up all over as suggested to see if that helps me make better more controlled choices.
Have a great day everyone, my legs are so sore...is it wrong that I love that:-)0 -
Hey gang,
I like myself unconditionally!
Happy Tuesday! Just a couple of clients today and more studying to get ready for my test on the 24th.
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: Yesterday was a little over, but nothing crazy.
Great job!!! Good luck on your test0 -
Okay I'm ready to see some Argentine Tango now.Must have been Latin Ballroom...............
*Grins* You know me too well....hahah. Ever the thrill-seeker. I mostly focus on Latin/Rhythm though I am as trained in smooth. But you know when you're at home.
Ooooohhhh. Or Paso Doble! Hehe. One of these days I'm just going to have to get a photographer and a partner together and get some pics taken. Especially since I've lost this weight....New costumes and all. That'll be something to really shoot for once I'm finally satisfied with where I'm at...still have about 7 more pounds to drop. Know I can do it.
Food: Under, even though my ham and corn at dinner was the most unappetizing thing ever, I ate it rather than going out to eat. Go me.
Assessment: Hip still hurts, but I got through work without too much pain so I'm happy about that. Hopefully it's just going to keep getting better. I'm going to the gym tomorrow to do some arm weights. If the bike doesn't hurt my hip, since it's so low impact, I might do a little bike ride and call it a night. I'm expecting to take it super easy but I definitely want to get back into it. I'm truly excited!!!!0 -
On target!Tuesday: Strength Training
Upper body:
Push ups = 3x10 Spiderman push-ups: 2x5
Bicep curls = 3x10x20lb
Hammer curls: 3x8x20lb
Triceps: skullcrushers 3x10x15lb, tricep dips 3x10.
Abs/back: 3x15 scissor kicks, 4x10 abdominal raises, 2x30sec plank, 2x30sec side planks.
Shoulders: 3x8x15lb lateral raise, 3x10x20lb shoulder fly, 3x6x15lb front lateral raise (new weight!).
Food: on target.0
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