"TLFC" exercise and accountability support!
Replies
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Hey gang,
I like myself unconditionally!
Happy Monday! One client this morning, one tonight then TKO. DW goes on travel this week, so I have time to finish up cleaning the house and getting stuff ready for my DD's first communion.
Cardio: jog/walk- 3 miles (560 calories)
Strength: quads- leg press, squat, leg extension. 4x12,10,8,6
Assessment: I did okay this weekend.0 -
Monday!!
Cardio: walk/run mix. Between my very sore hamstrings and her shin splints, an easy night. 5 miles.
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! One client this morning, then 2 tonight! Last day of the month! Setting up for the next month! Cleaning out the van today because it has to be used for the weekend with family!
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: Had a really good day yesterday!0 -
Tuesday!
Light workout...need to get a harder one in on Thursday.
Strength training:
3x15 push ups
3x10 one-legged squats
3x20 scissor kicks
Food: over0 -
Forgot to edit yesterday's post:
Ended up doing 4x15 push ups, plus 3x10 one-legged hip bridges, and 1x110 second plank.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! No clients this morning and one client in the evening then a TKO class. New month and just a little while till summer hits, so time to kick it up a notch.
Cardio: walk/jog- 3 miles (590 calories)
Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
4x12,10,8,6
Assessment: I caved yesterday, but it wasn't too bad.0 -
Wednesday!
Cardio: 5k run. 34', about 11min mile.
Food: on target0 -
Hey gang
I like myself unconditionally!
Happy Thursday! 2 clients this morning and 2 tonight. Gonna get my workout on today!!!
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: Not the best eating though.0 -
Happy Thursday! The weekend is almost here.
Strength training:
3x10 push ups
1x10 Bulgarian split squats.
1x10 frog squats
3x10 one-legged squats.
3x10 one-legged hip bridges
3x10 one-legged calf raises
2x40sec side planks
1x80sec plank
3x20 leg raises
3x20 scissor kicks
3x8x20 hammer curls
3x10x15 front lateral raise
3x10x15 lateral raise
Food: a little over.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! No clients this morning, then TKO class this evening. Last minute clean up and prepping for my daughter's party.
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: Did okay yesterday.0 -
Sorry haven't replied to you much brandi. This week has been crazy. Keep it up.0
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Hey gang,
I like myself unconditionally!
Happy weekend! No clients or class today! My daughter's first communion and party!
Cardio: NONE
Strength: NONE
Assessment: Did well yesterday.0 -
Happy Weekend!
Friday: Cardio. Walked 5 miles.
Food: on target
Saturday: Cardio: Safari Run obstacle course. said it was 5k, but I suspect it was shorter. Our time was 29'05"
Food: a little over
Sunday: 2 softball games.
Food: on target0 -
How'd the games go?Happy Weekend!
Friday: Cardio. Walked 5 miles.
Food: on target
Saturday: Cardio: Safari Run obstacle course. said it was 5k, but I suspect it was shorter. Our time was 29'05"
Food: a little over
Sunday: 2 softball games.
Food: on target0 -
Hey gang,
I like myself unconditionally!
Happy Monday! One client this morning, one tonight then TKO. Had a pretty good weekend with family and even when an jumped on trampolines for an hour yesterday! Insane!
Cardio: jog/walk- 3 miles (560 calories)
Strength: quads- leg press, squat, leg extension. 4x12,10,8,6
Assessment: I did okay this weekend.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! One client this morning, then 2 tonight! Hoping to see Iron Man 3 today!
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: Had a really good day yesterday!0 -
How'd the games go?Happy Weekend!
Friday: Cardio. Walked 5 miles.
Food: on target
Saturday: Cardio: Safari Run obstacle course. said it was 5k, but I suspect it was shorter. Our time was 29'05"
Food: a little over
Sunday: 2 softball games.
Food: on target
Well, I sucked (couldn't field at all, lol), but we won both. Lots of hitting from my team.
Monday!
Cardio: walk/run mix - I have a sore hip and running partner still has shin splints, so kept it light. 2.8 miles total.
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! No clients this morning and one client in the evening then a TKO class. After workout this morning, gonna go watch IRON MAN 3.
Cardio: walk/jog- 3 miles (590 calories)
Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
4x12,10,8,6
Assessment: I did good yesterday.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! 2 clients this morning and 3 tonight. Gonna get my workout on today!!!
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: Not the best eating though.0 -
Was Iron Man 3 good?
Tuesday: rest day...having hip flexor issues, so took a day off.
Wednesday: Cardio: 5k run...mix of run/walk/sprints. 39 minutes.
Food: Been on target.0 -
I liked it a lot. The story was more about Tony Stark the man and the inventor and focused little on the armor. There were still some great fight scenes in the armor, but it was great to see Tony Stark having to use his intelligence to carry him through the crisis.Was Iron Man 3 good?
Tuesday: rest day...having hip flexor issues, so took a day off.
Wednesday: Cardio: 5k run...mix of run/walk/sprints. 39 minutes.
Food: Been on target.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! No clients this morning, then TKO class this evening. Leisure day today before Mother's Day weekend. DD goes in for an assessment for braces today.
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: Did okay yesterday.0 -
I liked it a lot. The story was more about Tony Stark the man and the inventor and focused little on the armor. There were still some great fight scenes in the armor, but it was great to see Tony Stark having to use his intelligence to carry him through the crisis.Was Iron Man 3 good?
Tuesday: rest day...having hip flexor issues, so took a day off.
Wednesday: Cardio: 5k run...mix of run/walk/sprints. 39 minutes.
Food: Been on target.
Good deal. I'm a comic book fan, and read Iron Man books, so glad to see they're focusing on Tony. I'm looking forward to seeing the movie.
Thursday: took another rest day. Again, resting hip flexor/IT band issue. Did stretching only.
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! One client then K-box and Strength classes.
Cardio: K-box 60 mins (350 calories)
Strength: NONE
Assessment: Did well yesterday.0 -
Happy Weekend!
Thursday: rest day
Friday: Cardio, 3 miles. Mix of run, walk, sprints.
Saturday: Cardio: 5k walk for breast cancer with friends.
Sunday: rest day, but went to museum and walked a lot.
Food: on target0 -
Hey gang,
I like myself unconditionally!
Happy Monday! One client this morning, one tonight then TKO. Great day yesterday since it was Mother's Day and we had 2 parties, the DUBS won, as well as the Giants!
Cardio: jog/walk- 3 miles (560 calories)
Strength: quads- leg press, squat, leg extension. 4x12,10,8,6
Assessment: I did okay this weekend.0 -
Happy Monday!!
Cardio: 5k run. Went on a trail run. TONS of fun!
Food: on target0 -
See any snakes?Happy Monday!!
Cardio: 5k run. Went on a trail run. TONS of fun!
Food: on target0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! One client this morning, then 2 tonight! Gonna be hot today!
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: Had a really good day yesterday!0 -
See any snakes?Happy Monday!!
Cardio: 5k run. Went on a trail run. TONS of fun!
Food: on target
LOL. No, but we do know to be on the lookout.
Saw fireflies, bats, a rabbit, and a wild cat. :happy: 0
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