"TLFC" exercise and accountability support!
Replies
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Hi,
I'm a 49 year-old housewife. 5 ft. 1/2 inch tall and 160 lbs. My starting weight was 180 lbs. on September 1, 2023. My goal weight is between 130-136 lbs.(maintenance). I follow a low calorie diet without intentionally restricting any nutrients. I avoid eating refined carbs, sugars, fried foods, and preservatives. I do about an hour of cardio/strength exercises 7 days a week followed by one minute plank hold and 50 sit-ups. I begin every workout with a warm-up and finish with a good stretch. I practice mindfulness strategies, focusing on:- Breathing in as I lower(relax) and exhaling as I raise(exert)
- I remember to watch my posture, no arching of back, keeping my shoulders down and back, while pulling my core in.
- I put my weight in my heels and push off using my heals.
- I really focus on the muscles being used with slow and controlled movements. (Squeezing up and control as I descend.)
Cardio: Today, I performed low-impact cardio HIIT workout (60 sec. on 20 sec. rest) for 30 min. burning 186 calories. Then, one minute plank hold and 50 sit-ups.
Strength: I completed 3 sets of 8(approx 30 min.) - Standing and floor - using a 5 pound dumbbell. Upper body exercises. (upright row, back row, hammer curls, bicep curls, overhand curls, arnold press, triceps kickback, front raise to lateral raise, lateral dumbbell chest press, rear fly, dumbbell shoulder press, push press, pullover, thruster) Combinations with lower body exercises.(Deadlifts, single-leg deadlifts, squats, sumo squats, squats to press, lunges, lateral lunges, curtsy lunges, reverse lunges, calf raises, weighted glute bridges)
Assessment: I am within my nutrition goals without using calories burned and drank 67 oz. of water. I am noticing an improvement in my balance, strength, and endurance.
💪Some people want it to happen, some wish it would happen, other's make it happen. – Michael Jordan💪
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Welcome!Hi,
I'm a 49 year-old housewife. 5 ft. 1/2 inch tall and 160 lbs. My starting weight was 180 lbs. on September 1, 2023. My goal weight is between 130-136 lbs.(maintenance). I follow a low calorie diet without intentionally restricting any nutrients. I avoid eating refined carbs, sugars, fried foods, and preservatives. I do about an hour of cardio/strength exercises 7 days a week followed by one minute plank hold and 50 sit-ups. I begin every workout with a warm-up and finish with a good stretch. I practice mindfulness strategies, focusing on:- Breathing in as I lower(relax) and exhaling as I raise(exert)
- I remember to watch my posture, no arching of back, keeping my shoulders down and back, while pulling my core in.
- I put my weight in my heels and push off using my heals.
- I really focus on the muscles being used with slow and controlled movements. (Squeezing up and control as I descend.)
Cardio: Today, I performed low-impact cardio HIIT workout (60 sec. on 20 sec. rest) for 30 min. burning 186 calories. Then, one minute plank hold and 50 sit-ups.
Strength: I completed 3 sets of 8(approx 30 min.) - Standing and floor - using a 5 pound dumbbell. Upper body exercises. (upright row, back row, hammer curls, bicep curls, overhand curls, arnold press, triceps kickback, front raise to lateral raise, lateral dumbbell chest press, rear fly, dumbbell shoulder press, push press, pullover, thruster) Combinations with lower body exercises.(Deadlifts, single-leg deadlifts, squats, sumo squats, squats to press, lunges, lateral lunges, curtsy lunges, reverse lunges, calf raises, weighted glute bridges)
Assessment: I am within my nutrition goals without using calories burned and drank 67 oz. of water. I am noticing an improvement in my balance, strength, and endurance.
💪Some people want it to happen, some wish it would happen, other's make it happen. – Michael Jordan💪
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Hey gang,
I like myself unconditionally!
Happy TGIF! Full schedule. Long day today.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment Homemade spaghetti for dinner.0 -
@ninerbuff - Thank you. Nice job being consistent with your fitness routine. Following my nutrition plan is easier than my fitness. I have a schedule, but everyday I have to push myself to get motivated to exercise. Once I get warmed up, It feels good and I feel like I can keep going and do more though.
Cardio:Barre (HIIT) workout 30 min. burning 188 calories. (My November Challenge - one minute plank hold and 50 sit-ups) Mindfulness– focus on drawing navel towards spine, standing tall, use big arms overhead to increase my heart rate, point and flex feet.
Strength: cardio/strength (as many as I can in 60 sec.) Doing compound movements using 5 lb. dumbbells for all exercises. Mindfulness – (Don't hold breath) Breathing in as I lower and exhaling as I raise.
Curtsy lunges with flies(squeezing upper back)
Squats with hamstring curls(kickin my but…hehehe)
Sumo squat/pushing up overhead
Hinged forward/row to fly
Deadlift/heal raise
Reverse lunge with a twisting chop
Reverse lunge to double press
Side lunges with bicep curls
Squats with double arm kickbacks
Flour chest press with scissor leg raise
Floor flies with bent knees
Floor hammer head with bent knees
Weighted glute bridge
Assessment: I stay within my nutrition goals without using calories burned and drink about 67 oz. of water. I ate oatmeal with mixed berries and a handful of almonds for breakfast, a garden salad with veggies for lunch, had a boiled egg for snack, and we'll be having a pork chop and broccoli for dinner. My balance has improved, I remember using a chair when I started. My right leg is easier to balance on then my left. I feel stronger, I started with 16 oz. water bottle weights…hehehe. Now I use 5 pound weights.
💪“It’s only after you’ve stepped outside your comfort zone that you begin to change, grow, and transform.”― Roy T. Bennett💪
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Hey gang,
I like myself unconditionally!
Happy weekend! Leg day!!! Yard work again.
Cardio: Walk/jog- 260 calories
Strength: Quads- leg press, front squats, hack squats, walking lunges. 4x15
Assessment: Nuggets for dinner.
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Cardio: I did a low-impact cardio kickboxing for 30 min. burning 257 calories. Then, one minute plank hold and 50 sit-ups.
Strength: I completed 3 sets of 8 - Standing, upper body with 5 pound dumbbells.
Chest Press
Chest Flies
Dumbbell Row (when I do these with a squat I call them pulling up my pants...lol)
Reverse Flies
Overhead Press
Lateral Raises
Biceps Curls
Triceps Kickbacks
Triceps Extensions
Hammer curl with double triceps press
Assessment: I stayed within my nutrition goals without using calories burned and drank 67 oz. of water. I ate sweet potato crusted spinach quiche for breakfast, a garden salad with veggies and some roasted turkey breast for lunch, crab salad for my snack, and baked salmon with zucchini for dinner. Then, I ate a fun size Twix for dessert.
Mindfulness – I think about my posture, my core, and the rest of my body, including the muscle I'm targeting. I exhale during motions that contract muscles and inhale on those that expand them. I take time to cool down and stretch the muscles I used.
💪Workout because you love your body, not because you hate it.- unknown💪
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Hey gang,
I like myself unconditionally!
Happy weekend! Full schedule today. Added another client so 6 hours of none stop training clients today.
Cardio Walking/jog- 30min (260 calories)
Strength: Hamstrings- lying leg curls, seated leg curls, stiff legged deadlifts 4x12,10,8,6.
Assessment: Pecan chicken salad from Wendy's for dinner.
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Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kickboxing class tonight. 49ers kicked *kitten* yesterday!!! Can't wait to play the Seacocks!!
Cardio: Walk/jog- 260 calories
Strength: shoulders- shoulder press, dumbbell side laterals, high elbow rear pulls, facepulls, cable side laterals 4x12,10,8,6
Assessment: Sushi for dinner.
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Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule and kickboxing class this morning. Seems like longer work days even though I just substituted gym work for school duty work.
Cardio: Walking/jog- 260 calories
Strength: chest- incline chest press, machine flat bench, dips, machine flyes, cable crossovers. 4x12,10,8,6
Assessment: Steak and salad for dinner.
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Friday: No workout, had to work shift to cover for a coworker who was in an auto accident. He survived; his car didn't.
Yesterday (Monday):
Weights: Upper Power
Bench Press 5x5
Cable Row 5x5
DB Press <superset> DB Row 5x5
Seated BB OHP 5x5
Analysis: Worked all weekend, so boss told me to take Monday off. Decided to sleep in and hit the gym well-rested, but apparently so did half the city, considering how packed the place was!
Today:
Weights: Lower Power
Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x12
Cable Crunch 4x10
Analysis: Think I need to add another warmup rep or two for the rack pulls. Sets 1-2 were a grind, but by the time I got to set 3 and beyond I was moving well.
Food: Last night was homemade pizza while watching my Broncos beat the Bills! Three wins in a row, how long has it been since I could say that?
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FF: Went 2-2 this week, per contractual requirement (or so it feels). Had a chance to go 4-0, had Buffalo played up to its usual high-flying offensive numbers, but ya know what, I'll gladly accept the fantasy losses in exchange for my real-life Broncos winning!
Team 1: L (7-3) (back-to-back losses is a little concerning)
Team 2: W (7-3)
Team 3: W (4-6)
Team 4: L (4-6) (was 4-1, but now have dropped 5 straight...when will it end???)
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Cardio:I did 10min warm-up, 10 min upper body, 10 min. lower body, 10 min. Abs & Core, 10 min. HIIT, 10 min stretch. Total of 60 min. burning 312 calories. Then, one minute plank hold and 50 sit-ups.
Strength: I completed 3 sets of 10 – Standing, lower body with 5 pound dumbbell.
Squats,
Deadlifts,
Lunges,
Side Step Squats,
Deadlifts,
Reverse Lunges,
Sumo Squats.
Assessment: I stayed within my nutrition goals without using calories burned and drank 67 oz. of water.
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Hey gang!
I like myself unconditionally!
Happy Humpday! Full schedule and my long day. Got up earlier today because I went to bed at like 9:30pm.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, preacher curls, cable curls 4x12,10,8,6
Assessment: Pizza for dinner.
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Cardio: Elliptical, one hour, intervals - 819 calories
Analysis: Ahh, my last cardio day during a cut phase. Next week begins my bulk phase, so will have lots more energy to burn. (Wait, this bulk phase coincides with Thanksgiving, Christmas and such? How amazing a coincidence!)
Food: Last night was steak stir fry with rice and veggies0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kickboxing class. Long day today.
Cardio: Walk/jog- 260 calories
Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns, 4x12,10, 8, 6.
Assessment: Beef fried rice for dinner.
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Weights: Upper Hypertrophy
Incline Bench Press 3x10
Machine Fly 3x10
BB Row 3x10
Pulldown 3x10 (1 set each hands over, under, neutral-grip)
Face Pull 3x10
Machine Lateral Raise 3x10
Machine Curl <superset> Machine Pushdown 3x10 (both 3-second negatives)
Perloff Press 3x15sec
Food: Last night was pork parmagiana
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Hey gang,
I like myself unconditionally!
Happy TGIF! Full schedule. Starting to get used to staying much longer for work at the gym in the mornings.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment Panera Asian salad for dinner.
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Weights: Lower Hypertrophy
Squats 4x15
BB Step-Ups 3x12
BB RDL 3x10
Leg Extension 3x12
Lying Leg Curl 3x12
Calves Extend 3x12
Food: Dinner - Panda Express last night (school fundraiser for my daughter)
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Hey gang,
I like myself unconditionally!
Happy weekend! Leg day!!! Raining today so I'll stay in and just clean the house.
Cardio: Walk/jog- 260 calories
Strength: Quads- leg press, front squats, hack squats, walking lunges. 4x15
Assessment: Popeye's chicken sandwich for dinner.0 -
@ninerbuff I cannot believe that this thread has been going strong daily since 2011 Aug. This and maybe some of the NSV posts have got to be the most consistent I have ever seen on MFP. I only recently started doing a little bit of strength training (using videos on u tube) so I don't really qualify for the thread but thought I would stop by and CONGRATULATE EVERYONE ON HERE!!! 👏👏👏👏👏💪💪💪💪💪💖💖💖💖💖1
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Nonsense, @summerskier! If you're actively doing ANYTHING at ANY LEVEL of ability to get better, you qualify for this thread! Doesn't even have to necessarily be traditional workouts. To whit:
Cardio/Strength: Relocating furniture around the house on my wife's whim for several hours
Food: Chili last night1 -
Hey gang,
I like myself unconditionally!
Happy weekend! Full schedule today. 9ers on at 1pm so I'll be home to watch the game after work.
Cardio Walking/jog- 30min (260 calories)
Strength: Hamstrings- lying leg curls, seated leg curls, stiff legged deadlifts 4x12,10,8,6.
Assessment: Taco Bell for dinner.
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Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kickboxing class tonight. 9ers won and Seacocks lost. And holy *kitten*, what's up with the Broncos! 4 game win streak!
Cardio: Walk/jog- 260 calories
Strength: shoulders- shoulder press, dumbbell side laterals, high elbow rear pulls, facepulls, cable side laterals 4x12,10,8,6
Assessment: Shrimp pad thai for dinner.
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Weights: Upper Power
Bench Press 5x5
Cable Row 5x5
DB Press <superset> DB Row 5x5
Seated BB OHP 5x5
Analysis: Had to wait for a bench to open, saw a guy get multiple reps at 365. Tried to complement him, he was angry that he "should be at 405 by now."
Food: Last night was crock pot chicken alfredo
NFL: Do you realize how long it's been since my Broncos had a 4-game win streak? Maybe not a big deal for you 9ers, since you had a 5-game streak just this year already, but it's been 7 YEARS for me!
FFL: One confirmed win, the other three all to be determined by MNF in tight contests. Didn't help my cause to lose Aaron Jones and Devon Achane... again...
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Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule and kickboxing class this morning. Can't believe that missed catch by Valdes-Scantling. Was hoping for a Chiefs win so that if 9ers win this Thursday, they would face the Eagles for number seed game.
Cardio: Walking/jog- 260 calories
Strength: chest- incline chest press, machine flat bench, dips, machine flyes, cable crossovers. 4x12,10,8,6
Assessment: Fish and other leftovers from weekend party that ex brought home.
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Hey gang!
I like myself unconditionally!
Happy Humpday! Full schedule and my long day. Calm before the storm. After work I'll have to pick up flanken short ribs for our Thanksgiving potluck tomorrow.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, preacher curls, cable curls 4x12,10,8,6
Assessment: Dinaguan and rice for dinner.
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FF: Almost had a result other than 2-2, but alas, MNF tanked me when A.J. Brown did absolutely nothing. Oh, well.
Team 1: W (8-3) (clenched playoff spot)
Team 2: L (7-4) (have a playoff spot atm, need to keep it)
Team 3: L (4-7) (theoretically can still make playoffs)
Team 4: W (5-6) (snapped the 5-game losing streak, one game back of playoff spot)0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! Happy Thanksgiving! Family party after I get off work! GO 9ERS!!!!!
Cardio: Walk/jog- 260 calories
Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns, 4x12,10, 8, 6.
Assessment: Had a "clean meal" due to a peer's mother bringing us prepped food.
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