"TLFC" exercise and accountability support!
Replies
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Monday: No workout for me. I woke up too sore and exhausted...I pushed too hard too soon but I don't regret it one bit. However, my hip locked up again and my quads are killing me!! A little soreness is okay. Pain is not. That being said...I reached my second weight goal! I weighed in at 145 lbs exactly 6 months after I began my conditioning program. I have lost a total of 30.5 lbs so far. I want to reach 5 more pounds, for sure, and then we'll see after that. If I'm still not happy with how my body looks, there is still work to be done. The scale says 145 but my mind isn't really ready to accept that so....back to the training grindstone [I already knew that was going to happen.] If I continue to train hard and restrict cals [my goal every day is about 1420] and it continues to fall off my body then obviously I didn't need it in the first place. I guess the good thing is that I've never felt like 140 was a plausible goal for me. Now I'm five pounds away from it and know I can achieve it, without beating my body up too much to achieve it. Heck, I even think 135 is within my reach, but may be too difficult to maintain without harming my body in the long run. I have to focus on the fact that I've worked a ton to gain a lot of muscle....I'd like to change what fat is still hanging about into lean muscle mass. So that's the ultimate goal. We'll see how it goes. I'm stoked and proud but also bitter that my body still doesn't look the way I want it too even though I've reached two goals already. Sometimes I fear that I'll never be happy with it, but I'll just keep working because that's what I know how to do.0
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We'll always feel something on our bodies could be better. That's not unnatural.Monday: No workout for me. I woke up too sore and exhausted...I pushed too hard too soon but I don't regret it one bit. However, my hip locked up again and my quads are killing me!! A little soreness is okay. Pain is not. That being said...I reached my second weight goal! I weighed in at 145 lbs exactly 6 months after I began my conditioning program. I have lost a total of 30.5 lbs so far. I want to reach 5 more pounds, for sure, and then we'll see after that. If I'm still not happy with how my body looks, there is still work to be done. The scale says 145 but my mind isn't really ready to accept that so....back to the training grindstone [I already knew that was going to happen.] If I continue to train hard and restrict cals [my goal every day is about 1420] and it continues to fall off my body then obviously I didn't need it in the first place. I guess the good thing is that I've never felt like 140 was a plausible goal for me. Now I'm five pounds away from it and know I can achieve it, without beating my body up too much to achieve it. Heck, I even think 135 is within my reach, but may be too difficult to maintain without harming my body in the long run. I have to focus on the fact that I've worked a ton to gain a lot of muscle....I'd like to change what fat is still hanging about into lean muscle mass. So that's the ultimate goal. We'll see how it goes. I'm stoked and proud but also bitter that my body still doesn't look the way I want it too even though I've reached two goals already. Sometimes I fear that I'll never be happy with it, but I'll just keep working because that's what I know how to do.0 -
Hey gang,
I like myself unconditionally!
Happy Tuesday! TKO this morning plus 2 clients tonight. Also PT meeting to discuss some of the new programs being instituted into the Wellness program.
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: Good day. Got in all my water and stayed in deficit.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 2 clients and TKO tonight! I get to train back today too!
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: Up a little, but I'm sure it's mostly water since I was short on it yesterday.0 -
Sweating half to death - 77 degrees outside for my 30 minute 3 miles....I WORKED for that....still in pain in that damn hip, but that's probably going to take til the summer to fully heal. I guess that's what happens when you fracture bones...But it's not really hurting on a day to day basis and the soreness after exercise is lessening. I still have slight limitations when im in a deep bend but otherwise, it's slowly healing so that's the good news. I just can't stay down for long at all. Especially when I feel like there is so much to be done with my body. Still, I'm beat and for now, it feels good. We'll see when I wake up tomorrow morning!
Food: Okay. Under in calories at least.0 -
Oh lookie...there's a picture to go with it. Here's the result of 6 months of hard training:
And wouldn't you know it, I still have more body goals, but the definition is starting to show up...FINALLY!!! 30 pounds less of me and I discovered I have muscles! Hooray!0 -
Great pic, dream! You've made amazing progress.
Took an extra day of rest. Back to it today.
Wednesday: Strength Training
Upper body:
Push ups: 3x10 Spiderman push-ups: 2x5
Bicep curls: 3x8x20lb
Hammer curls: 3x8x20lb
Triceps: skullcrushers 3x10x15lb, tricep dips 3x10 (new position, more challenging).
Abs/back: 4x15 scissor kicks, 4x15 abdominal raises, 1x30sec plank, 2x30sec side planks.
Shoulders: 3x8x15lb lateral raise, 3x10x20lb shoulder fly, 3x5x15lb front lateral raise.
Food: Been a bit over past few days. Will get back on it.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! TKO class, 2 clients and Volleyball team tonight!
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: Down a little today on weight, but I've already eaten a little more than usual by this time of the day!0 -
Nice job! Keep it going till you reach your goal!Oh lookie...there's a picture to go with it. Here's the result of 6 months of hard training:
And wouldn't you know it, I still have more body goals, but the definition is starting to show up...FINALLY!!! 30 pounds less of me and I discovered I have muscles! Hooray!0 -
Suck it up! I think everyone will have a week where they're over a few days.Great pic, dream! You've made amazing progress.
Took an extra day of rest. Back to it today.
Wednesday: Strength Training
Upper body:
Push ups: 3x10 Spiderman push-ups: 2x5
Bicep curls: 3x8x20lb
Hammer curls: 3x8x20lb
Triceps: skullcrushers 3x10x15lb, tricep dips 3x10 (new position, more challenging).
Abs/back: 4x15 scissor kicks, 4x15 abdominal raises, 1x30sec plank, 2x30sec side planks.
Shoulders: 3x8x15lb lateral raise, 3x10x20lb shoulder fly, 3x5x15lb front lateral raise.
Food: Been a bit over past few days. Will get back on it.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! No clients today because this morning I volunteered to be a driver and take my daughter's classmates on a field trip to see the play "Cinderella" at our local stage theater. Normally I would have a TKO session tonight too, but they are resurfacing the floor so gotta wait till Sunday to do 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:Bought KFC for dinner, but still was within calorie range.0 -
Ballroom dance tonight. Ate some fish and a salad for lunch, so I'm already way under in calories. May or may not eat after dance. Always feels good to have a super low deficit day. I'm not actually in too much pain after training my 5K two days in a row. Some muscle soreness, but I can handle it. Been icing my muscles and that seems to help them recover much quicker. The hip still has a little pain lingering in it, but it's steadily getting better. I'm so relieved.0
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TGIF!
Friday: 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.
Calf raises: 4x15.
One-legged squat: 2x10.0 -
Good work! Keep it up through the weekend and make sure to get the rest you need.0
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Hey gang,
I like myself unconditionally!
Happy weekend! So no class for me this morning because I go in to take the test for my recertification ACE. I'm reupping my PT and also a new group fitness cert (I used to have AFAA). No luck needed because I should know my *kitten* by now!
Later we go visit my MIL and my cousin's baby again!
Cardio: NONE
Strength: NONE
Assessment: Down a little!0 -
Hope the test went well, Niner.
Saturday: HIIT Cardio.
HIIT
1. 2 minute warm up - light jog.
2. Sprint 15 seconds and recover jog for 45 seconds. 10 sets (10 minutes total).
3. 20 minutes light paced jog.
4. 1 minute sprint intervals with 1 minute of jogging. 14 minutes.
5. 15 minutes cool down jog.
Food: back on track.0 -
PASSED! I barely studied too. Most of it came back to me as I reread the questions over and over. They give you 3 hours to complete it, but I did it in just under 2 hours. Well at least I'm Certified for another 2 more years.0
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Hey congrats on the re-certification Niner!
I had a crazy few weeks ... business travel, then pneumonia! No workouts, bad nutrition, especially as I recovered and ate too many "comfort foods." I hate being sick.
Finally got back in the swing of things TODAY. New avatar for a new beginning. Nutrition good; a few too many carbs but total calories are where they should be.
Total body weight routine, four sets of each exercise (two "warmup" sets with lighter weights, and two "working" sets), 8 reps for each set.
Squats - working at 165# (down from where I was, but that was tough after the time off)
Bench press - 185#
Bent-over rows - 135#
Overhead barbell press - 95#
Stiff-legged deadlifts - 105#
Barbell curls (EZ bar) - 65#
Calf raises (dumbbells) - 45#s.
Followed with 100 situps/crunches (4x25.)
This workout is a progressive routine; the details and discussion (if anyone's interested) are here:
http://forum.bodybuilding.com/showthread.php?t=41958430 -
Hey congrats on the re-certification Niner!
I had a crazy few weeks ... business travel, then pneumonia! No workouts, bad nutrition, especially as I recovered and ate too many "comfort foods." I hate being sick.
Finally got back in the swing of things TODAY. New avatar for a new beginning. Nutrition good; a few too many carbs but total calories are where they should be.
Total body weight routine, four sets of each exercise (two "warmup" sets with lighter weights, and two "working" sets), 8 reps for each set.
Squats - working at 165# (down from where I was, but that was tough after the time off)
Bench press - 185#
Bent-over rows - 135#
Overhead barbell press - 95#
Stiff-legged deadlifts - 105#
Barbell curls (EZ bar) - 65#
Calf raises (dumbbells) - 45#s.
Followed with 100 situps/crunches (4x25.)
This workout is a progressive routine; the details and discussion (if anyone's interested) are here:
http://forum.bodybuilding.com/showthread.php?t=4195843
Nice workout! Way to get back to it!
Congrats, Niner!0 -
Good to see you! Back to the workouts!Hey congrats on the re-certification Niner!
I had a crazy few weeks ... business travel, then pneumonia! No workouts, bad nutrition, especially as I recovered and ate too many "comfort foods." I hate being sick.
Finally got back in the swing of things TODAY. New avatar for a new beginning. Nutrition good; a few too many carbs but total calories are where they should be.
Total body weight routine, four sets of each exercise (two "warmup" sets with lighter weights, and two "working" sets), 8 reps for each set.
Squats - working at 165# (down from where I was, but that was tough after the time off)
Bench press - 185#
Bent-over rows - 135#
Overhead barbell press - 95#
Stiff-legged deadlifts - 105#
Barbell curls (EZ bar) - 65#
Calf raises (dumbbells) - 45#s.
Followed with 100 situps/crunches (4x25.)
This workout is a progressive routine; the details and discussion (if anyone's interested) are here:
http://forum.bodybuilding.com/showthread.php?t=41958430 -
Thanks.Hey congrats on the re-certification Niner!
I had a crazy few weeks ... business travel, then pneumonia! No workouts, bad nutrition, especially as I recovered and ate too many "comfort foods." I hate being sick.
Finally got back in the swing of things TODAY. New avatar for a new beginning. Nutrition good; a few too many carbs but total calories are where they should be.
Total body weight routine, four sets of each exercise (two "warmup" sets with lighter weights, and two "working" sets), 8 reps for each set.
Squats - working at 165# (down from where I was, but that was tough after the time off)
Bench press - 185#
Bent-over rows - 135#
Overhead barbell press - 95#
Stiff-legged deadlifts - 105#
Barbell curls (EZ bar) - 65#
Calf raises (dumbbells) - 45#s.
Followed with 100 situps/crunches (4x25.)
This workout is a progressive routine; the details and discussion (if anyone's interested) are here:
http://forum.bodybuilding.com/showthread.php?t=4195843
Nice workout! Way to get back to it!
Congrats, Niner!0 -
Start my 3rd class session of TKO today! My DW is actually taking this one too. Ought to be fun instructing and also having one of our newest trainers learning how to instruct the class as a sub in case I am ill or go on vacation.0
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That's a good idea, Niner. There's usually another instructor or two taking the classes when I go to LA Boxing. They seem to learn from each other too.
Speaking of which... Boxing today, 1 hour, ~450 cals. Not quite as intense a workout as kickboxing, but still felt great.0 -
Sunday: Softball tournament to start off our spring season. Dear Gawd, I'm tired and sore. We played 4 games. This summer is going to be a scorcher if the temps out there today are any indication. I got to be catcher for all 4 games. Think I need a couple of days to recover from all those squats!
Food: Needless to say, I'm under on calories today.0 -
She's great. Sometimes some instructors vie for certain clientele and try to one up each other and will go about it in an unethical way. Fortunately I'm not a greedy person and never feel threatened if someone else wants to learn the way I instruct and may want to instruct a class of their own. While it's great to be competitive, it's more important to be a team player.That's a good idea, Niner. There's usually another instructor or two taking the classes when I go to LA Boxing. They seem to learn from each other too.
Speaking of which... Boxing today, 1 hour, ~450 cals. Not quite as intense a workout as kickboxing, but still felt great.0 -
You need to invest in cooling fans that can be attached to the cathchers gear.Sunday: Softball tournament to start off our spring season. Dear Gawd, I'm tired and sore. We played 4 games. This summer is going to be a scorcher if the temps out there today are any indication. I got to be catcher for all 4 games. Think I need a couple of days to recover from all those squats!
Food: Needless to say, I'm under on calories today.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 2 clients this morning, 1 this evening and TKO class tonight! I like Mondays!
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 pretty high today, but it's probably because of all the sodium last night.0 -
Sunday: Softball tournament to start off our spring season. Dear Gawd, I'm tired and sore. We played 4 games. This summer is going to be a scorcher if the temps out there today are any indication. I got to be catcher for all 4 games. Think I need a couple of days to recover from all those squats!
Four games in a day?!?!? Yikes. Hey my younger daughter plays catcher too. Hot, sweaty, dusty stuff!
TODAY: Ab Ripper X in the morning, then the "medium" full-body strength workout this evening - same as before but ~10% less weight.
Squats - working at 155#
Bench press - 170#
Bent-over rows - 120#
Overhead barbell press - 85#
Stiff-legged deadlifts - 95#
Barbell curls (EZ bar) - 60#
Calf raises - well okay I did NOT do calf raises; my calves are SORE from boxing yesterday. Subbed in tricep extensions with the EZ bar at 60#s. I may do that once a week ...
Good nutrition today!0 -
Had a great run today! I am so stoked to best my time, yet again! I can't believe how much I'm accomplishing by simply not making excuses.
Personal best time on 3 miles, again! This amounts to a 8:38 average per mile. I can't wait to blast 8 minute miles!! It'll be great when I can do this clearly, consistently, and without hurting! Looks like my 5K will go really well hopefully!
That being said...You can't keep the dancer out of this girl! Here's my runner's stretching looking an awful lot like a dance pose...hahaha.
FOOD: Ate way too much today, not gonna worry about it. Loved every bite.0 -
Sunday: Softball tournament to start off our spring season. Dear Gawd, I'm tired and sore. We played 4 games. This summer is going to be a scorcher if the temps out there today are any indication. I got to be catcher for all 4 games. Think I need a couple of days to recover from all those squats!
Four games in a day?!?!? Yikes. Hey my younger daughter plays catcher too. Hot, sweaty, dusty stuff!
TODAY: Ab Ripper X in the morning, then the "medium" full-body strength workout this evening - same as before but ~10% less weight.
Squats - working at 155#
Bench press - 170#
Bent-over rows - 120#
Overhead barbell press - 85#
Stiff-legged deadlifts - 95#
Barbell curls (EZ bar) - 60#
Calf raises - well okay I did NOT do calf raises; my calves are SORE from boxing yesterday. Subbed in tricep extensions with the EZ bar at 60#s. I may do that once a week ...
Good nutrition today!
Very cool about your daughter playing catcher! We play recreational slow pitch, so no catcher's gear for me (and my shins have the bruises to show for it). I can't even imagine fast-pitch softball. That's tough for a catcher!
Monday: Rest Day.
I'm seriously sore in all muscles that are below my neck. All that working out still never prepares you for a hard day of sports. Had a blast, though.
Food: On target.0
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