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"TLFC" exercise and accountability support!
Replies
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Hey gang
I like myself unconditionally!
Happy Humpday! No clients this morning and just one later in the evening then a TKO drop in class. It was a great and fun Christmas with my families and now it's time to burn off those extra calories consumed!
Cardio: walk/jog- 3 miles (590 calories)
Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
4x12,10,8,6
Assessment: Culture food to the max!0 -
Hey gang
I like myself unconditionally!
Happy Thursday! One client this morning, then 2 tonight. Kick back day and watching football later tonight.
Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)
Strength:chest- incline bench, Hammer bench, dips, seated flyes.4x12,10,8,6
Assessment: Leftovers from Christmas on the table.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! No clients this morning, one this evening then TKO class. Lunch and MIL with my family later this afternoon.
Cardio: jog/walk- 3 miles (600 calories)
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 4x12,10,8,6
Assessment: It's been an eating week.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Just kbox and strength class instruction this morning. Then off to the store to find a helmet for my DD who got a bike for Christmas.
Cardio:kickboxing- 60 min 350 calories
Strength: NONE
Assessment: Lots of eating yesterday.0 -
Happy Saturday, all!
Signed up for a 5k at the end of March. A friend and I are becoming jogging partners to get ourselves in shape for it. Looking forward to a real goal to start the new year off right.
Cardio: 30 minutes, walk/jog mix. 1.5 miles.
Food: a little under.0 -
Sunday!!
Strength Training:
One-legged Hip Bridges: 3x10.
One-legged calf raises: 3x10.
One-legged squat: 3x10.
Squats - Frog: 3x10.
Push ups: 3x10
Diamond pushups: 3x10
Tricep pushups: 3x10
Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks, 5x15sec superman.
Jump burpees w/o pushup: 3x10
Food: on target0 -
Alright brandi! I may do one this year as well!Happy Saturday, all!
Signed up for a 5k at the end of March. A friend and I are becoming jogging partners to get ourselves in shape for it. Looking forward to a real goal to start the new year off right.
Cardio: 30 minutes, walk/jog mix. 1.5 miles.
Food: a little under.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! One client this morning, then part time tonight! I've actually started my "resolution" today instead of tomorrow so that I don't wait a week! Happy New year to all and let's make this the best year ever!
Cardio: jog/walk- 3 miles (560 calories)
Strength: quads- leg press 1x50,1x40,1x30,1x20,1x18
Assessment: Weekend was a bust, but now it's on to better things!0 -
Happy New Year, everyone!
Monday: Cardio: walk/jog mix for 1.5 miles. Took 32 minutes.
Food: on target.
Looking forward to reaching my final weight goal in 2013!0 -
New Year's Day!
Strength training:
One-legged Hip Bridges: 3x10.
One-legged calf raises: 3x10.
One-legged squat: 3x10.
Squats - Frog: 3x10.
Squats with calf raises: 3x10.
Forward lunges: 3x10.
Push ups: 3x10
Diamond pushups: 3x10
Tricep pushups: 3x10
Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks, 5x15sec superman.
Food: on target.0 -
Happy New Year brandi! Let's kick *kitten* this year!!New Year's Day!
Strength training:
One-legged Hip Bridges: 3x10.
One-legged calf raises: 3x10.
One-legged squat: 3x10.
Squats - Frog: 3x10.
Squats with calf raises: 3x10.
Forward lunges: 3x10.
Push ups: 3x10
Diamond pushups: 3x10
Tricep pushups: 3x10
Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks, 5x15sec superman.
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! Happy New Year 2013!! Looking forward to this year since I'm turning 49 and I'm a huge 49er fan!!! No clients or classes today so I can just go workout!!
Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)
Strength:hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 4x12,10,8,6
Assessment: Ready to achieve goals and success!0 -
Hey gang
I like myself unconditionally!
Happy Humpday! No clients this morning and just one later in the evening then a TKO drop in class. Been using battle ropes in class and having fun!!!
Cardio: walk/jog- 3 miles (590 calories)
Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
4x12,10,8,6
Assessment:Well within calories and macros!0 -
Wednesday!!
Cardio: walk/jog mix. 2.69 miles. Ran out in the cold with a friend as part of our 5K training.
Food: under.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! One client this morning, then 2 tonight. Finishing putting away Christmas decorations the rest of the day.
Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)
Strength:chest- incline bench, Hammer bench, dips, seated flyes.4x12,10,8,6
Assessment: Left overs from New Years. I had spring rolls and a couple of cookies.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! No clients this morning, one this evening then TKO class. New clients lined up for next week.
Cardio: jog/walk- 3 miles (600 calories)
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 4x12,10,8,6
Assessment: Had to go yesterday, but within calorie limits.0 -
Friday: Cardio, 5k training: walk/run mix. 3 miles. Took about 35 minutes
Food: on target.0 -
Keep that running up brandi!Friday: Cardio, 5k training: walk/run mix. 3 miles. Took about 35 minutes
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! One client then kbox and strength class instruction this morning. Go to visit my DW's aunt this morning then dinner at my MIL's house.
Cardio:kickboxing- 60 min 350 calories
Strength: NONE
Assessment: Did good yesterday and maintaining through the weekend.0 -
Thanks, Niner! I am. Friend and I are going 3 times a week to run. Still doing my strength training other days.
And how about my Texans winning their playoff game!
Saturday: Strength Training:
One-legged Hip Bridges: 3x10.
One-legged calf raises: 3x10.
One-legged squat: 3x10.
Squats - Frog: 3x10.
Squats with calf raises: 3x10.
Push ups: 3x10
Diamond pushups: 3x10
Tricep pushups: 3x10
Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks, 5x15sec superman.
Mountain climbers: 3x10.0 -
Congrats to the Texans on their win. They got a tough one next week in New England. I do hope they win because I'd like to see them play in the Championship.Thanks, Niner! I am. Friend and I are going 3 times a week to run. Still doing my strength training other days.
And how about my Texans winning their playoff game!
Saturday: Strength Training:
One-legged Hip Bridges: 3x10.
One-legged calf raises: 3x10.
One-legged squat: 3x10.
Squats - Frog: 3x10.
Squats with calf raises: 3x10.
Push ups: 3x10
Diamond pushups: 3x10
Tricep pushups: 3x10
Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks, 5x15sec superman.
Mountain climbers: 3x10.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! One client this morning, one tonight then the start of a new TKO session! It's gonna be full tonight so I'm ready for the beat down on people!
Cardio: jog/walk- 3 miles (560 calories)
Strength: quads- leg press 1x50,1x40,1x30,1x20,1x18
Assessment: My weekend went excellent based on my weigh in this morning!0 -
Congrats to the Texans on their win. They got a tough one next week in New England. I do hope they win because I'd like to see them play in the Championship.
Thanks! I'm wishing the 49ers luck this weekend!
Monday: Cardio: 3 mile run/walk (we're following a similar program as Couch25k, on week 3).
Food: On target0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! TKO this morning, then one client, then 2 tonight! Busy day for me today! Also have to do laundry and get some other stuff done!
Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)
Strength:hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 4x12,10,8,6
Assessment: Another great day for weight loss!0 -
That's great on your weight loss progress, Niner!
Tuesday: Strength Training:
One-legged Hip Bridges: 3x10.
One-legged calf raises: 3x10.
One-legged squat: 3x10.
Squats - Frog: 3x10.
Squats with calf raises: 3x10.
Push ups: 3x10
Diamond pushups: 3x10
Tricep pushups: 3x10
Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks, 5x15sec superman.
Food: on target.0 -
Good workout!!That's great on your weight loss progress, Niner!
Tuesday: Strength Training:
One-legged Hip Bridges: 3x10.
One-legged calf raises: 3x10.
One-legged squat: 3x10.
Squats - Frog: 3x10.
Squats with calf raises: 3x10.
Push ups: 3x10
Diamond pushups: 3x10
Tricep pushups: 3x10
Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks, 5x15sec superman.
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! No clients this morning and just one later in the evening then a TKO class. Gonna be crowded again in class tonight!
Cardio: walk/jog- 3 miles (590 calories)
Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
4x12,10,8,6
Assessment: Dinner was Taco Bell but I had the Fresco menu!0 -
Wednesday!
Cardio: 5k training run/walk. Our run portion averages a 9min mile. Total distance 3.32 miles. About 50 minutes.
Food: on target.0 -
Thursday!!
Strength training:
One-legged Hip Bridges: 3x10.
One-legged calf raises: 3x10.
One-legged squat: 3x10.
Squats - Frog: 3x10.
Squats with calf raises: 3x10.
Push ups: 3x10
Diamond pushups: 3x10
Tricep pushups: 3x10
Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks0 -
Whew making me sweat reading!Thursday!!
Strength training:
One-legged Hip Bridges: 3x10.
One-legged calf raises: 3x10.
One-legged squat: 3x10.
Squats - Frog: 3x10.
Squats with calf raises: 3x10.
Push ups: 3x10
Diamond pushups: 3x10
Tricep pushups: 3x10
Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks0
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