"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,701 Member
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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 class. Gonna be crowded again in class tonight!

    Cardio: walk/jog- 3 miles (590 calories)

    Strength: Tri set training program

    Assessment: Had ice cream for dessert last night.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Wednesday!! (took Tuesday as rest day)

    Cardio: Run/walk mix: 4 minute run, 1 minute walk x 5, plus 10min walk warmup/cool-down.

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! TKO then one client this morning, one tonight then the Volleyball girls!

    Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)

    Strength:NONE

    Assessment: Good day and lower weight because of it.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Thursday! Weekend is almost here!

    Strength Training:

    One-legged Hip Bridges: 3x10.
    One-legged calf raises: 3x10.
    One-legged squat: 3x10.
    Squats - Frog: 3x10.
    Push ups: 6x10
    Diamond pushups: 3x10
    Tricep pushups: 3x10
    Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks.

    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients this morning, one this evening then TKO class. Finish cleaning up some Christmas storage and lights, then relax till tomorrow.

    Cardio: jog/walk- 3 miles (600 calories)

    Strength: Tri Set Program

    Assessment: Short ribs yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Short ribs sound yummy!

    Friday! TGIF!

    Cardio: 3 mile run/walk. 4 minute run/1min walk x 5. Extra sprints plus warmup/cooldown walking. 50 minutes total.

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Birthday weekend to me! One client then kbox and strength class instruction this morning. Later I go to my parents house to celebrate, then tomorrow to my uncles house to celebrate again and watch the 49ers!

    Cardio:kickboxing- 60 min 350 calories

    Strength: NONE

    Assessment: Had McRib yesterday!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Congrats about the 49ers!!! I'm rooting for them in the Super Bowl.

    And Happy Birthday!!!!!!!!

    Weekend: no official exercise. Saturday was funeral for a friend. Sunday was serious house cleaning/errand-running. Back to things on Monday.

    Food: good on Saturday, too many brownies on Sunday.
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Congrats about the 49ers!!! I'm rooting for them in the Super Bowl.

    And Happy Birthday!!!!!!!!

    Weekend: no official exercise. Saturday was funeral for a friend. Sunday was serious house cleaning/errand-running. Back to things on Monday.

    Food: good on Saturday, too many brownies on Sunday.
    Thanks brandi!! A Superbowl win would complete my birthday wish!!
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! One client this morning, one tonight then TKO! What a fabulous weekend! My birthday and the 49ers winning to make it to the Superbowl! I'm gonna be kicking *kitten* for the next 2 weeks till the game!

    Cardio: jog/walk- 3 miles (560 calories)

    Strength: Tri set training program

    Assessment: Had my cake and ate it too!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Monday!!!

    Cardio: 5K run. 6 min run/2 min walk x 3. Plus 10min warmup/cooldown walk.

    Food: a little under.
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    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:NONE

    Assessment: Steady yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Tuesday!!

    Strength Training:

    One-legged Hip Bridges: 3x10.
    One-legged calf raises: 3x10.
    One-legged squat: 3x10.
    Squats - Frog: 3x10.
    Push ups: 6x10
    Diamond pushups: 3x10
    Tricep pushups: 3x10
    Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks, 5x15sec superman.

    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,701 Member
    Options
    Tuesday!!

    Strength Training:

    One-legged Hip Bridges: 3x10.
    One-legged calf raises: 3x10.
    One-legged squat: 3x10.
    Squats - Frog: 3x10.
    Push ups: 6x10
    Diamond pushups: 3x10
    Tricep pushups: 3x10
    Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks, 5x15sec superman.

    Food: on target
    Yep yep! Keep it up!
  • ninerbuff
    ninerbuff Posts: 48,701 Member
    Options
    Hey gang

    I like myself unconditionally!

    Happy Humpday! No clients this morning and just one later in the evening then a TKO class. Some house cleaning today and that's it.

    Cardio: walk/jog- 3 miles (590 calories)

    Strength: Tri set training program

    Assessment: Had some sushi yesterday, so weight is level.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Yep yep! Keep it up!

    Thank you for the continued encouragement!

    Wednesday:

    Cardio: 5K training. 6min run/2min walk x3, plus warmup/cooldown, plus bonus sprints. 52min total. 3.32 miles.

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Yep yep! Keep it up!

    Thank you for the continued encouragement!

    Wednesday:

    Cardio: 5K training. 6min run/2min walk x3, plus warmup/cooldown, plus bonus sprints. 52min total. 3.32 miles.

    Food: on target.
    I need to run more after reading this.
  • ninerbuff
    ninerbuff Posts: 48,701 Member
    Options
    Hey gang

    I like myself unconditionally!

    Happy Thursday! TKO then 2 clients this morning, one tonight then the Volleyball girls!

    Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)

    Strength:NONE

    Assessment: Over ate yesterday! Damn peanut butter.
  • ninerbuff
    ninerbuff Posts: 48,701 Member
    Options
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients this morning, one this evening then TKO class. DW is going to San Diego this weekend to see her brother graduate from college.

    Cardio: jog/walk- 3 miles (600 calories)

    Strength: Tri Set Program

    Assessment: Short ribs yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    TGIF!!

    Cardio: 5K training. 3.3 miles. 6min run/2min walk x 3, plus warmup/cooldown, plus sprints. 50 minutes.

    Food: on target.

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