"TLFC" exercise and accountability support!
Replies
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Happy Saturday!
Did a mix of calisthenics and some light flag football practice today.
Food: a little over again.0 -
Sunday!
2 games of softball as catcher.
Food: okay.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! One client this morning, one this evening then TKO. New cardio equipment up and running and lots of happy members!
Cardio: jog/walk- 3 miles (560 calories)
Strength: Tri-set workout.
Assessment: I did good this weekend even with a 9ers loss.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 2 clients this morning, then 2 later on this evening. Not much going on today...some laundry and then probably to Target to look at a hamper for my DD's room.
Cardio: Stepmill- intervals level 6-15 30 minutes (400 calories)
Strength: None
Assessment: Sodium overload yesterday.0 -
Forgot to check in.
Monday: Cardio: 5 miles trail run/walk mix.
Tuesday: rest day.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 2 clients this morning, 1 tonight then TKO. Cleaning out the garage today.
Cardio: NONE
Strength: Triset program
Assessment: Great day yesterday!0 -
Happy Wednesday!
Cardio: 6.5 mile run. Long run of the week as I get serious about training for my half-marathon in late November. 1 hour, 19 minutes.
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 2 clients this morning, then 2 later on this evening. Gotta fix a machine at the gym today (I'm the only one that seems to know how) and then just get my cardio in today.
Cardio: Stepmill- intervals level 6-15 30 minutes (400 calories)
Strength: None
Assessment: Sodium overload yesterday.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! One client this morning then TKO this evening. Got some catching up to do with cleanup in the garage.
Cardio: NONE
Strength: Tri-set program
Assessment: On track.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! One client this morning then k-box and strength training classes to teach. Going to my mom and dad's this afternoon to kick it and my DD and DW to get a hair cut from my brother.
Cardio:kbox- 60 minutes (400 calories)
Strength:NONE
Assessment:High sodium day yesterday.0 -
Happy Saturday!
Flag football rained out so...Cardio: 5k run (3.1 miles). 36 minutes. Pace: 11:45/mile.
Food: on target.0 -
Happy Sunday!
Softball rained out, so...Strength Training: StrongLifts 5x5, though, varying the program. Will focus on the compound lifts that stress upper body for a while. With half-marathon training, my legs are feeling very run down. Probably going to alternate dead lifts and squats, but not do both in one workout. After the half, will go back to the traditional sets.
Squat: 50lb
Bench press: 82.5lb
Barbell row: 80lb
Overhead Press: 55lb
1x10 squats (no weight), 3x20 scissor kicks, 1x10 glute kickbacks, 3x10 lunges.
Food: on target.0 -
Sounds good since you do have a run coming up.Happy Sunday!
Softball rained out, so...Strength Training: StrongLifts 5x5, though, varying the program. Will focus on the compound lifts that stress upper body for a while. With half-marathon training, my legs are feeling very run down. Probably going to alternate dead lifts and squats, but not do both in one workout. After the half, will go back to the traditional sets.
Squat: 50lb
Bench press: 82.5lb
Barbell row: 80lb
Overhead Press: 55lb
1x10 squats (no weight), 3x20 scissor kicks, 1x10 glute kickbacks, 3x10 lunges.
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! One client this morning, one this evening then TKO. Trying to finish the month strong! Looking forward to the new month.
Cardio: jog/walk- 3 miles (560 calories)
Strength: Tri-set workout.
Assessment: I did good this weekend even with a 9ers loss.0 -
Happy Monday!
Cardio: 3.4 mile trail run. 37 minutes.
Food: a few too many cookies.
The 9ers have had a tough couple of games.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 2 clients this morning, then 2 later on this evening. Beautiful day today. Getting a haircut today.
Cardio: Stepmill- intervals level 6-15 30 minutes (400 calories)
Strength: None
Assessment: Sodium overload yesterday.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 2 clients this morning, 1 tonight then TKO. Just kickin' it today.
Cardio: NONE
Strength: Triset program
Assessment: Great day yesterday!0 -
Tuesday: Rest day
Wednesday!
Cardio: 7 mile run. 1 hour, 35 minutes.
Food: on target. Playing around with numbers a bit. Been on a plateau forever.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! 2 clients this morning, then 3 later on this evening. Picture day for my DD today. Later I finish laundry.
Cardio: Stepmill- intervals level 6-15 30 minutes (400 calories)
Strength: None
Assessment: Sodium overload yesterday.0 -
Happy Thursday!!
Strength training: Stronglifts 5x5
Bench press: 82.5lb
Barbell Row: 80lb
OHP: 55lb
Food: on target0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! One client this morning then TKO this evening. 49ers won!!! Gonna watch "Prisoners" today. Hope it's good.
Cardio: NONE
Strength: Tri-set program
Assessment: On track.0 -
TGIF!
Took today as a rest day. Have a 5K obstacle course tomorrow morning!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! One client this morning then k-box and strength training classes to teach. Going to a party this afternoon then later to watch PLANES.
Cardio:kbox- 60 minutes (400 calories)
Strength:NONE
Assessment:High sodium day yesterday.0 -
Saturday!!!
Gritty Goddess obstacle 5k run. About 16-20 obstacles. Tons of mud and fun!
Food: Didn't track.0 -
And you're still alive after this week! Congrats.Saturday!!!
Gritty Goddess obstacle 5k run. About 16-20 obstacles. Tons of mud and fun!
Food: Didn't track.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 2 clients this morning and one this evening then TKO class. Just doing laundry today.
Cardio: jog/walk- 3 miles (560 calories)
Strength: quads- leg press, squat, leg extension. 8x8
Assessment: I did okay this weekend.0 -
Monday!
Cardio: Trail run. 5.6k. About 44 minutes.
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 2 clients this morning and then 2 tonight. DD works for government so depending on how long this lasts, I may have to get more clients to help offset income.
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. 8x8
Assessment: Ate okay.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 3 clients this morning, one tonight then TKO. Finishing laundry.
Cardio: walk/jog- 3 miles (590 calories)
Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
12,10,8,6.
Assessment: Not the best eating but came in under.0 -
Happy Wednesday!!
Tuesday was a rest day.
Wed: Cardio. Long run of week - 8 miles. Pace 12:40. Working on getting negative splits. Ran 11:55 for that last mile. Felt awesome!
Food: on target.0
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