"TLFC" exercise and accountability support!
Replies
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@ Niner............thanks for calling me a "conditioned person".......LOL, I never thought I would hear something like that.
Great work on the new clients!
Today is a rest day from the gym but a long dog walk day!
Calories should be right around 1650.0 -
You playing softball right now brandi?
I am, except the season has mostly been a wash out due to all the rain Texas has been getting since April. We've played 3 weekends since we started in March.
No games this weekend, but we should get some in the following Sunday. June is looking to finally be back to normal weather. Sun's been out all week! I'm still playing catcher. And we finally won a game, lol!
Congrats on the new clients, btw!
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Happy Thursday!!
Cardio: 5.5 miles, mostly trails. Kicked my butt, as the trails always do. Lots of trees to climb over due to recent storms. Had fun.
Food: on target.0 -
TGIF............God I love Fridays. We'll be home this weekend for a change so I should be able to remain focused. Gym today and Sunday and either a swim or dog walk tomorrow. We are going out to dinner tonight so that can be a challenge but I've just gotten used to ordering healthier choices. I may have to have a glass of wine though.........LOL
Exercise: 20 min calisthenics/stair master warmup including pushups, situps, crunch twists, elevated leg planks, clams, V ups and hip extensions on all fours. 50 minute strength training including 3X 10 cable row w/30/30, 3X 10 rev deltoid cable w/7.5/7.5, 3X10 cable I fly w/10, 3X 10 cable chest press w/20/20, prone press 12 w/20 lbs > 12 w/25 lbs > 10 w/27.5 lbs, 3X 10 bench glute bridges w/20 to 25 to 27.5, 2X 8 bench bent over rows w/30 lbs, 6 bench bent over rows w/35 lbs, 2X 40 KB one hand overhead walk w/25 lbs, 3X 10 inner thigh w/8.
Food: Who knows?
Have a great weekend everyone!!!!0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! Work this morning for a couple of hours and train a couple of new clients. After that, I'm off for the weekend!
Cardio: jog/walk- 2 miles (300 calories)
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 12,10,8,6 x 4
Assessment: I did really good yesterday.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! DD has piano lessons this morning and I don't have anything else to do but exercise for myself. I may go to the Tennis club and check out my sign up list to see who are asking for sessions though.
Cardio: jog/walk- 2 miles (300 calories)
Strength: NONE
Assessment: I had Taco Bell yesterday.0 -
Happy Saturday!!
Cardio: 6.5 mile run, easy pace. I've got to get these Saturday runs in early. It's getting so hot outside!
Food: did okay, considering the annual barbeque party I went to!0 -
Yesterday the dog and I walked to the park and then wandered around there for about .5 miles. We've been trying to get there for awhile. It's a very steep hill climbing up to the park from my house and we've gradually been conquering that. Sooooo, 3.5 miles at a pretty fast clip of 55 minutes. Today it's back to the gym and possibly a swim after strength training. We'll see how crowded the pool is....
Happy Sunday!0 -
I had a great weekend both food wise and exercise wise.
Today's exercise: 15 min calisthenics warmup including 2X 10 standard pushups, 2X 60 sec elevated leg plank, 15 BW squats, clams, 3X 15 speed bridges w/physio ball, 20 hip extension on all fours, 10 V ups, 5 minute stairmaster level 5. 45 min strength training including 3X 10 renegade rows w/20/20 lbs, 3X 8 each leg fwd lunge shoulder press w/15 lbs, 2X 5 bench press w/65 lbs>2X 5 bench press w/75 lbs>2X 3 bench press w/85 lbs, 3X 5 OHP w/50 lbs, 3X 8 each side bench single arm rows w/35 lbs, 3X 12 inner thigh w/80. 25 minute swim all back stroke, 1/2 mile.
Bolded are all increases!
Food: Right around 1650
I can feel my metabolism kicking back into high gear again now that my hip is healed. I just get more intense workouts in and spend more time exercising. My average calories went up a bit last week and may go up a little again this week......we'll see. I've been trying to learn the signals my body gives me regarding fuel. I haven't lost in awhile but I've been maintaining very easily and my lifting has improved as far as the weight goes.0 -
Happy Sunday!
Cardio: 9.75 mile run, easy pace. 112 minutes.
Food: on target. Considering the PMS kicking in, I had a good week of eating. Maintained my weight.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Bootcamp this morning, then a new client and then work tonight at Fitness 19 building up rapport with people.
Cardio: run/jog 2 miles (300 calories)
Strength: quads- leg press, squat, leg extension 12,10,8,6 x 4
Assessment: Cousin's baby shower with tons of food yesterday...ugh.0 -
Took the dog on a 3 mile walk this morning and for the first time I jogged a portion of it......a small portion. It felt good though and didn't bother my hip at all.
Exercise: 3 mile walk/jog on the horse trail.....finished in 45 minutes so came in at 4mph.
Food: Looks like it's going to be around 1700 calories today..........I've been hungry all morning but finally after lunch feel like I can make it to dinner without snacking again.....LOL0 -
Happy Monday!
Strength training:
Bench press: 1x5x65lb, 3x5x77.5lb
OHP: 1x5x45lb, 3x5x50lb
Pendlay Row: 1x5x65lb, 3x5x77.5lb
Flutter kicks: 3x20
Squats: 2x10
Food: a little over.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 1 client this morning and then 2 in the evening. I'm starting to pick up a couple of clients here and there, but yesterday the Fitness Manager of Club Sport was in and I casually talked to him. I hadn't heard back from him on my application, but after talking to him and giving him more background, he may consider me for a position there. Lol, if that happens, I may have to give up the Tennis club since that one gives me the least opportunity to get clients (not many are into weight training/fitness training).
Cardio: jog/walk 2 mile (300 calories)
Strength: hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 12,10,8,6 reps for 4 sets.
Assessment: I had Taco Bell but well within my calorie limits.0 -
@ Niner, sounds like things are progressing nicely for you re the new clients.
Had a nice training session today and hope to swim tomorrow. It looks easier on paper than it was in reality....
Exercise: 15 min calisthenics warmup including pushups, elevated leg planks, clams, situps, crunches, 5 min stairmaster. 60 min strength training with Brent including 3X 10 speed pull dead lifts w/95 lbs, 5 DL w/135 lbs, 3X 20 steps OHP walk w/45>55>60 lbs, 3X 10 OHP w/45>55>65 lbs, 3X 10 straight leg DL to high row w/45>55>60 lbs. Began working on barbell hang clean.
Food: Just under 1750 today.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! My DD has her final hoedown dance for elementary school today. About a week left for school for her. I have one client this morning then one tonight.
Cardio: run/jog- 2 miles (400 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 x 4
Assessment: Even with a cheeseburger yesterday, I did good with overall calories.0 -
Checking in a little early....we're taking another mid-week break and heading down to the beach for the afternoon and spending the night down there. Have a nice Hump Day everyone!!!
Exercises: 50 minutes Circuit training including 3X 10 pushups, 3X 10 situps w/12 lb ball, 3X 20 crunch twists w/12 lb ball, 3 X 60 sec elevated leg plank/basic plank/reverse plank, 3X 20 physio ball crunch w/25 lb plate, 3X 15 physio ball speed bridges, 3X 12 renegade rows w/20 lbs, 3X 2 min stairmaster on level 6, 2X 12 lat pull up w/8/8, 2X 12 overhead tricep extensions w/15/15, 2X 12 back extensions w/15/15, 2X 12 hanging straight leg raises. 20 min strength training including leg press 20@ 220 lbs, 15 @ 310 lbs, 10 @ 400 lbs, 3X 6 assisted pull ups, 3X 8 assisted dips.
I'm beginning to add back in some of the things I was doing before I injured my hip. Specifically today, the leg press. I only attempted 400 lbs and it felt fine so I imagine in a week or 2 I'll be back up where I was 6 weeks ago.
Food: We're eating out so I'm going to estimate today, hopefully keeping it under 1800.0 -
Just found this... nice...
5 mile run at 5:30 this morning (513 calories), later ab workout and additional calorie burn 40 minutes on the elliptical (469 calories).. this is my only cardio day and my biggest calorie burn day.
I run 5 miles 6 days a week as my get up, get moving, otherwise I would be a slug..0 -
Just found this... nice...
5 mile run at 5:30 this morning (513 calories), later ab workout and additional calorie burn 40 minutes on the elliptical (469 calories).. this is my only cardio day and my biggest calorie burn day.
I run 5 miles 6 days a week as my get up, get moving, otherwise I would be a slug..
Welcome! Nice run.
Quick update: Didn't work out yesterday, nor will I tonight (mix of PMS and social plans). Will be back to it tomorrow.
Food: keeping things on target.
Good news: Has taken me 9 years, but I finally have my cholesterol back in the normal range!!0 -
Lol, whenever I see a female who trains on their own and puts 2 10's on the leg press (our sled without weight weighs about 125lbs) then listen to them complain about how their legs are soft, I eyeroll pretty hard. Good job.Checking in a little early....we're taking another mid-week break and heading down to the beach for the afternoon and spending the night down there. Have a nice Hump Day everyone!!!
Exercises: 50 minutes Circuit training including 3X 10 pushups, 3X 10 situps w/12 lb ball, 3X 20 crunch twists w/12 lb ball, 3 X 60 sec elevated leg plank/basic plank/reverse plank, 3X 20 physio ball crunch w/25 lb plate, 3X 15 physio ball speed bridges, 3X 12 renegade rows w/20 lbs, 3X 2 min stairmaster on level 6, 2X 12 lat pull up w/8/8, 2X 12 overhead tricep extensions w/15/15, 2X 12 back extensions w/15/15, 2X 12 hanging straight leg raises. 20 min strength training including leg press 20@ 220 lbs, 15 @ 310 lbs, 10 @ 400 lbs, 3X 6 assisted pull ups, 3X 8 assisted dips.
I'm beginning to add back in some of the things I was doing before I injured my hip. Specifically today, the leg press. I only attempted 400 lbs and it felt fine so I imagine in a week or 2 I'll be back up where I was 6 weeks ago.
Food: We're eating out so I'm going to estimate today, hopefully keeping it under 1800.
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Welcome!Just found this... nice...
5 mile run at 5:30 this morning (513 calories), later ab workout and additional calorie burn 40 minutes on the elliptical (469 calories).. this is my only cardio day and my biggest calorie burn day.
I run 5 miles 6 days a week as my get up, get moving, otherwise I would be a slug..
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One of the hardest things to do because genetics has a lot to do with it. Congrats.brandiuntz wrote: »Just found this... nice...
5 mile run at 5:30 this morning (513 calories), later ab workout and additional calorie burn 40 minutes on the elliptical (469 calories).. this is my only cardio day and my biggest calorie burn day.
I run 5 miles 6 days a week as my get up, get moving, otherwise I would be a slug..
Welcome! Nice run.
Quick update: Didn't work out yesterday, nor will I tonight (mix of PMS and social plans). Will be back to it tomorrow.
Food: keeping things on target.
Good news: Has taken me 9 years, but I finally have my cholesterol back in the normal range!!
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Hey gang
I like myself unconditionally!
Happy Thursday! Just my workout this morning and then 2 clients tonight. Have to work on my payroll because it's much different than the one I used to do. Everything used to be on an auto cycle of 2 weeks on a computer, but now I have to turn in hand written logs along with receipts of training (was that way 4 years ago) to confirm my payroll. Ugh.
Cardio: jog/walk- 2 miles (300 calories)
Strength: back- pullups, bent over rows, seated cable rows, pullovers. 12,10,8,6 x 4 sets
Assessment: Dang sodium filled sausages.0 -
Lol, whenever I see a female who trains on their own and puts 2 10's on the leg press (our sled without weight weighs about 125lbs) then listen to them complain about how their legs are soft, I eyeroll pretty hard. Good job.Checking in a little early....we're taking another mid-week break and heading down to the beach for the afternoon and spending the night down there. Have a nice Hump Day everyone!!!
Exercises: 50 minutes Circuit training including 3X 10 pushups, 3X 10 situps w/12 lb ball, 3X 20 crunch twists w/12 lb ball, 3 X 60 sec elevated leg plank/basic plank/reverse plank, 3X 20 physio ball crunch w/25 lb plate, 3X 15 physio ball speed bridges, 3X 12 renegade rows w/20 lbs, 3X 2 min stairmaster on level 6, 2X 12 lat pull up w/8/8, 2X 12 overhead tricep extensions w/15/15, 2X 12 back extensions w/15/15, 2X 12 hanging straight leg raises. 20 min strength training including leg press 20@ 220 lbs, 15 @ 310 lbs, 10 @ 400 lbs, 3X 6 assisted pull ups, 3X 8 assisted dips.
I'm beginning to add back in some of the things I was doing before I injured my hip. Specifically today, the leg press. I only attempted 400 lbs and it felt fine so I imagine in a week or 2 I'll be back up where I was 6 weeks ago.
Food: We're eating out so I'm going to estimate today, hopefully keeping it under 1800.
Yeah ours is close to the same, my trainer said it's 132 (I call it 130) and I stack 45's on each side and work my way up. I was a little nervous yesterday adding the leg press back in but I felt fine afterwards so will keep the increase going. My PR was 510 about 6 weeks ago.
Today's exercise: About a 90 minute walk on the beach but I wouldn't call it fast as we got there early enough to look for shells before they were all picked up already. Then we came home and went right back to work.
Food: Splurged a little yesterday on the best tortilla soup I've ever had last night but it had tons of cheese in it.....probably why it tasted so good. Back to normal today at around 1700. I can tell my sodium was pretty high yesterday so it may be a day or two before I weigh myself again.....LOL
Tomorrow is Friday!!!! Super YAY!!!
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Happy Thursday!!
PMS is kicking me this week. Ready to bite everyone's head off, lol.
Cardio: 6 mile run; 1.5 mile at tempo, rest at easy.
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! Friday from now on will likely be my day off from both clubs for any work at all. I can always change that, but I like the idea of having 1 full day off from anything.
Cardio: jog/walk- 2 miles (300 calories)
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 12,10,8,6 x 4
Assessment: Chicken adobo for dinner. That usually means water retention. Not to mention the Warriors playing for their life last night probably forced me into a hormonal frenzy.0 -
TGIF everyone and hoping you all have a great weekend.
I had a great workout this morning..........it's so great to be close to normal again regarding the hip. I'm not a very cheerful injured person so I'm just a little happier every day. My trainer happened to be there when I was doing leg press (upped it to 450) and he mentioned that if I can do that we're going back to squats next week..........that means I'm really BACK!!!
Exercise: 30 min circuit training including 2X 5 extended walkouts, 60 sec extended basic plank, 2X 60 sec elevated leg plank, 2X 3 min stairmaster, 2X 10 standard pushups, 2X 12 situps w/12 lb ball, 2X 20 crunch twists w/12 lb ball, 2X 10 renegade rows w/20lbs, 12 pistol squats w/20 lbs, 16 static fwd lunge press w/15 lbs, 2X 10 back extensions w/10 lbs, 2X 12 incline side crunch twists. 45 min strength training including leg press 20@ 220 lbs>15 @310 lbs>12@400 lbs> 8 @ 450lbs, bench press 2X 6 @ 65 lbs, 6 @ 75 lbs, 2X 3 @ 85 lbs, 2X 8 each arm single arm row w/37.5 lbs, 2X 10 overhead tricep extension w/15/15 lbs, 2X 10 cable row w/30/30, 2X 10 cable chest press w/20/20, 2X 10 cable rev deltoid fly w/7.5/7.5, 2 X 10 cable I fly w/10, 3 X 10 inner thigh w/90.
Food: Right around 1750.............I think I'm basically at maintenance, at least according to my doc and my trainer so I'm just going with that for now and will get in my two days a week of 2000 or so and the rest of the week eat around 1750.
I'm basically going for strength gains right now.............even though I'm still about 10 lbs overweight by the BMI scale...........whatever!!!!
Hope you have something fun on tap for the weekend!!!!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! One client this morning then later take my DD swimming while I get in some extra cardio. Thankfully the Tennis Club has an indoor track because it's supposed to be 103 today.
Cardio: jog/walk- 2 miles (300 calories)
Strength: NONE
Assessment: I had Taco Bell yesterday.0 -
Happy Saturday!
Cardio: 11 mile run, easy paced. 2 hours, 18 minutes. One of the best things about running is the support you get from complete strangers. Trudging along on my long run today and a guy I'd passed numerous times on the loop asked how many I'd done. "7 miles done, 4 to go", I told him. He told me how impressed he was, and how he hoped to run a half-marathon one day (he's run 5k's and 10k's). We chatted again the next two times I passed him. Dude, you have no idea how much your comments helped me finish those last couple miles, when I was really tired and so wanted to walk.
Food: on target. Weight down a little for the week. Really good considering the PMS.
Now, off to watch my former football team play their last home game of the season.0 -
I like myself unconditionally!
I taught two Aqua Zumba classes this week and my second class had 12 students! Four people told me afterwards how much they enjoyed themselves
Cardio: Biked to all my classes, power strength today and a Zumba class
Strength: Did two sessions of weight training
Assessment: I ate a big bag of potato chips today and a whole bunch of cookies (after which I threw out the rest of the bag. It was a reaction to losing my purse today when it fell off my bike.
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