"TLFC" exercise and accountability support!
Replies
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Hey gang,
I like myself unconditionally!
Happy Monday! One client this morning, one this evening then TKO. Free sessions for promo this week and make up. Free sessions help me to bring in more clients.
Cardio: jog/walk 3 mi (400 calories)
Strength: quads- leg press, squat, leg extension 8x8
Assessment: Tough weekend food wise.0 -
Happy Monday!!
Cardio: 6.2 miles (10k). 75 minutes...12:00min/mile. Got to use my new Bluetooth Jaybird Bluebuds X on the run. Overall nice, but still need to play with earpieces to find combo that stays in my ears solidly.
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 1 clients this morning and 2 tonight. Picking up my niece's things today to bring down to San Diego for her next week.
Cardio: Jog/run- 3 miles (400 calories)
Strength: hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 8x8
Assessment: Fast food yesterday for lunch.0 -
Happy Tuesday!!! My car needed a new battery. Goodness...3 batteries in 5.5 years. Damn Texas heat.
Strength training:
Goblet squat: 5x5x25lb
Overhead Press: 1x45lb, 4x47.5lb
Dead Lift: 2x5x150lb
Barbell Glute Bridge: 5x5x150lb
Scissor Kicks: 1x25
Food: a little over, but had big deficit from yesterday, so on target for the week.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! One client this morning, then strength class and TKO tonight. Finishing clean up the house before leaving on vacation next week!
Cardio: Jog/walk- 3 mi (400 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 8x8
Assessment: Good day yesterday.0 -
Happy Wednesday!!!
Cardio: 3.2 miles. 36 minutes. Was supposed to be a long run, but cut it short because I lost time having to find my phone (left it at a client's - whew).
Food: on target. Been an awesome week.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! 1 client this morning and then 2 later this evening. Finish laundry and cleaning today!
Cardio: jog/walk- 3 miles (400 calories)
Strength: back- pullups, bent over rows, seated cable rows, pullovers. 8x8
Assessment: Not the best of eating days, but at least I'm under.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! Just TKO tonight. Change the oil and get the van cleaned up for the trip to San Diego!
Cardio: jog/walk- 3 mi 400 calories
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 8x8
Assessment: Short ribs yesterday!!!0 -
TGIF!!
Strength Training:
Goblet Squat: 5x5x35lb
Bench Press: 5x5x82.5lb
Pendlay Row: 5x5x77.5lb
Plank: 1x70sec
Food: on target. Been a great week of eating!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! One client then and strength class. Pack today for trip to San Diego tomorrow. Throwing a surprise party for my FIL this afternoon for his birthday!
Cardio: NONE
Strength: NONE
Assessment: Sushi for dinner yesterday.0 -
Happy Saturday!!!
Cardio: 10k (6.2 miles) run. 11:30/mile pace. 71 minutes. Hot out there!
Food: Made a yummy smoothie for lunch. On target.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Well my SIL had her baby last night (boy) so we're gonna wait till she gets home. Vacation time so we'll go and hit Balboa Park (museums) and then later go with my BIL to watch "Guardians of the Galaxy".
Cardio: elliptical-30 minutes (300 calories)
Strength: quads- leg press, squat, leg extension 8x8
Assessment: Lots of junk on the drive down to San Diego.0 -
Congrats to your SIL, Niner!!
Happy Monday!
Cardio: Due to thunderstorms, worked out inside with a "circuit" that included jump rope, jumping jacks, sprints up stairs, running laps around the house, and bear crawls. 40 minutes.
Food: on target0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! Kickin' it with my FIL and later tonight with my BIL and his wife and my niece!
Cardio: elliptical- 30 (300 calories)
Strength: hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 8x8
Assessment: Had pho and siapao yesterday!0 -
Hey gang
I like myself unconditionally!
Happy Thursday! Not sure what we're doing today. But yesterday I was on the aircraft carrier the "MIDWAY" and toured it. Amazing.
Cardio: jog/walk- 3 miles (400 calories)
Strength: back- pullups, bent over rows, seated cable rows, pullovers. 8x8
Assessment: Not the best of eating days, but at least I'm under.0 -
Happy Thursday!! Been a busy week, missed some workouts.
Cardio: 3.1 miles (5k). 32 minutes. 10:30/mile. Felt good.
Food: on target.0 -
TGIF!! Happy Friday!!
Took a vacation day and went to museum. Relaxing day.
Strength Training:
Goblet Squats: 5x5x35lb
Overhead Press: 5x5x47.5lb
Dead Lift: 2x5x150lb
Barbell Glute Bridge: 5x5x150lb
Side Plank: 2x45sec
Scissor Kicks: 1x20
Food: on target. Been a good week!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Driving back to the Bay Area today from San Diego. Always a long drive, but should be home by 5pm tonight.
Cardio: NONE
Strength: NONE
Assessment: Thai last night.0 -
Happy Sunday!!
Strength Training:
Goblet Squat: 5x5x35lb
Bench Press: 5x5x85lb
Pendlay Row: 5x5x80lb
Plank: 1x90sec
Food: a little too much this weekend.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Just one client this evening then new session for TKO. Packet day for my DD and we find out who her teacher is for her last year in elementary school.
Cardio: elliptical- 30 min (300 calories)
Strength: quads- leg press, squat, leg extension 8x8
Assessment: Well, it's time to get back to work now!0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 2 clients this morning and 2 tonight. New session was great and members were telling me how much they missed me after only a week being gone.
Cardio: stepmill- level 9 (400 calories)
Strength: hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 8x8
Assessment: Back on track and a great eating day.0 -
Happy Tuesday!!!
Strength training:
Goblet Squat: 5x5x35lb
Overhead Press: 5x5x50lb
Dead Lift: 1x5x155lb
Barbell Glute Bridge: 5x5x155lb
Food: good day!0 -
Hey gang
I like myself unconditionally!
Happy Humpday! One client this morning, then strength class and TKO tonight. Back to the grind and looking forward to teaching tonight!
Cardio: stepmill- level 9 (400 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 8x8
Assessment: Good day yesterday.0 -
Happy Wednesday!!!
Cardio: 4.5 miles run. 45 minutes.
Food: on target.0 -
Happy Thursday!!
Strength Training:
Goblet Squats: 5x5x35lb
Bench Press: 5x5x85lb
Pendlay Row: 5x5x80lb
Plank: 1x90sec
Food: on target0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! Just TKO tonight. Bringing in the van today to get new tires. AIEEE. More money I need to spend in a big chunk, but coming at the wrong time (since I lost a week of pay from vacation). Oh well, that's life. Great news is is that my neighborhood's value is way up there and I'd definitely make a nice profit if sold my house today.
Cardio: jog/walk- 3 mi 400 calories
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 8x8
Assessment: Steak and rice yesterday!0 -
Happy Friday!! TGIF!
Cardio: 3.7 mile trail run. 45 minutes. Man, the trail kills me. Plus, the heat doesn't help.
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! One client then strength class. Family party today and friends party tomorrow. Will do good with food on both days.
Cardio: NONE
Strength: NONE
Assessment: Pho last night!0 -
Happy Sunday!!
Strength Training:
Goblet Squat: 5x5x35lb
Overhead Press: 5x5x50lb
Dead Lift: 2x5x155lb
Barbell Glute Bridge: 5x5x155lb
Food: a little over.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Just one client this evening then TKO. First day of school for DD! And back to my volunteer duties as a traffic guard!!
Cardio: run/jog 2 miles (300 calories)
Strength: quads- leg press, squat, leg extension 8x8
Assessment: Long weekend of parties!0
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