"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,978 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! Have to pack up some clothes today because we head up to South Lake Tahoe for the weekend to go to my sister's wedding! Staying at a Marriott so I won't be missing a workout!!

    Cardio:walk/jog- 3 mi (400 calories)

    Strength:NONE

    Assessment: Kinda went over in calories, but weight stayed the same.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Enjoy the trip, Niner!

    Thursday: Strength day

    Upper: isolated bicep curls, skullcrushers, hammer curls, pushups (two types - different hand positions), leg raises, scissor kicks, lateral raises, reverse fly, chest dumbbell fly, tricep dips.

    Lower: one-legged hip bridges, glute kickbacks, squats with quarter raise, split squats, front lunges.

    Food: on target. Better about the chocolate. :bigsmile:

    Assessment: Not expecting weight loss for tomorrow's weigh-in, but feeling good and holding steady.
  • ninerbuff
    ninerbuff Posts: 48,978 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! Going to South Lake Tahoe for the weekend for my sister's wedding! I'll still be exercising though since the Marriott we're staying at has a nice gym!

    Cardio:walk/jog- 3 miles (460 calories)

    Strength:R-Quatro

    Assessment: McRib yesterday, but I was still within calorie goals!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    TGIF, it's Friday!!

    Cardio: 15 minutes of EA Active 2 cardio custom run program. Works like HIIT for me. 134 calories burned.

    Food: should be on target (will edit if not).

    Assessment: Getting ready for 3 flag football games tomorrow!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Hope everyone's having a great weekend!

    Saturday:

    3 games of flag football. I played 120 minutes total. 1200 calories estimated.

    Food: won't be eating all those exercise calories back, should eat in the 2000-2400 range, though.

    Assessment: Great games today. Feeling good.
  • dreambig_gohome
    dreambig_gohome Posts: 194 Member
    And I am BACK from my New York vacation....It's been a while :) I weigh in on Thursday and that will be the true testament of how I did over vacation.

    Today's cardio consisted of 30 minutes of barre and pointe work, burning 178 calories. I ended well under my calorie limits.

    ASSESSMENT: Back to work, back to normal routine. I've missed my gym incredibly much and I can't wait to get back into it. Things seem to be moving forward and my physique is slimming down. I've noticed the changes all over which is great. I'm halfway there and pushing harder than ever.
  • ninerbuff
    ninerbuff Posts: 48,978 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Well after spending most of the weekend and South Lake Tahoe for my sister's wedding and being a little over in calories most days, at least I didn't gain much. Only .2 of a pound compared to last week this day! So I've got some catching up to do, but not by much! Stoked about the 9ers beating the Giants and now only a couple of wins away from clinching the division! Gonna be playoffs for them this year!!!

    Cardio:walk/jog 3 mi (400 calories)

    Strength:R-quatro workout.

    Assessment: I ate chips, cake, fried food, candy, etc., but working out kept me from gaining too much.








    A.C.E. Certified Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • dreambig_gohome
    dreambig_gohome Posts: 194 Member
    BACK AT THE GYM TODAY! Feels great, even though my legs are jello and I couldn't hardly lift my arms! Two weeks away and that's what I get! Time to recover before tomorrow's workout haha. Upped a lot of my sets or weights themselves, so happy about that. Looks like vacation and rest were good for my body to recharge!

    CARDIO:

    Treadmill - 5.5mph sustained - 17 minutes - 201 calories burnt
    Stationary Bike - 19.0 mph sustained - 30 minutes - hill intervals - 232 calories burned

    STRENGTH TRAINING - 35 minutes - 130 calories burned

    SetsXRepsXWeight

    Standing calf press - 3x10x40 - weight increase
    Seated Lateral Pull - 3x20x45 - rep increase
    Seated Cable Row - 3x10x45
    Standing Tricep Extension - 3x10x30
    Leg Press - 3x10x120 - weight increase
    Vertical Press - 3x10x20
    Toe Press - 3x10x30 - weight increase
    Pushups 4x10
    Ab Crunches - 210

    ASSESMENT: Even though I treated myself to some tortilla chips and salsa con queso, I STILL ended up with a large calorie deficit from my goal. I was feeling a little guilty all day until I put it all in, and then with the huge exercise burn my net was very low. Interesting day.
  • drumtolive
    drumtolive Posts: 2
    Everyone always forgets the awesomeness which is the stability ball. Check out this encyclopedia of stability ball moves on EverydayBetter.com: http://www.everydaybetter.com/stability-ball-exercises/
  • ninerbuff
    ninerbuff Posts: 48,978 Member
    Everyone always forgets the awesomeness which is the stability ball. Check out this encyclopedia of stability ball moves on EverydayBetter.com: http://www.everydaybetter.com/stability-ball-exercises/
    While I use it on occasion with clients, unstable surfaces don't increase performance for sports and don't allow for optimal strength gains.
  • ninerbuff
    ninerbuff Posts: 48,978 Member
    Hey gang,

    I like myself unconditionally!

    Happy Tuesday! Halfway through the month and I'm looking to try to lose another 3lbs by the end of the month. It will be tough since I'm going to be on vacation all next week in San Diego for Thanksgiving. At least I'll be staying in a hotel where there's a gym and I can still run daily.

    Cardio:walk/jog- 3 miles (400 calories)

    Strength:NONE

    Assessment: I did well and my weight is down a pound from last week.
  • dreambig_gohome
    dreambig_gohome Posts: 194 Member
    Happy Tuesday. Posted another awesome burn though I could definitely feel the fatigue in my body today. Wasn't quite up to par, so we'll see how gym time tomorrow goes....and no lifting for me tomorrow.

    CARDIO:
    Treadmill - 5.5 mph sustained - 22 minutes - 225 calories burned
    Stationary Bike - 20 minutes - hill intervals - 132 calories burned
    Elliptical Trainer - 15 minutes - 82 calories burned

    STRENGTH TRAINING - 25 minutes - 93 calories burned

    Standing calf press - 3X10X40
    Seated Lateral Pull - 3X30X45
    Seated Cable Row - 2X10X45
    Standing Tricep Extension - 2X10X30
    Cunches - 160

    ASSESMENT: Ate a lot of food today, but all of it was so minimal in calories that I stayed full, burned it all off and ended up with an extremely low net calorie count for the day. Interesting how that works.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Tuesday. Strength Day.

    Sets are 3x10 or 3x12 Took 60 minutes.

    Upper: Pushups, isolated bicep curls, tricep dips, hammer curls, one-arm dumbbell tricep extension, leg raises, scissor kicks, 1 minute plank, chest fly, reverse fly, lateral raises, crunches.

    Lower: one-legged hip bridges (finally at 3x10 sets), glute kickbacks, glute flutter kicks, squats, squats with calf raises, lunges, calf raises, split squats.

    Food: A little under today.

    Assessment: was tired tonight. Had to really push through this.
  • ninerbuff
    ninerbuff Posts: 48,978 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! Week is going good so far! Leading up to Thanksgiving, I'm working on dropping another pound or two by next week!

    Cardio: walk/jog- 3 mi (400 calories)

    Strength:R-Quatro

    Assessment: Short ribs are my daughter's favorite and that's what we had yesterday for dinner!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Wednesday. Cardio

    30 minutes of interval jogging/sprinting in place. Also, running up flight of stairs for 11 reps.

    Food: on target so far.

    Assessment: Keeping on.
  • dreambig_gohome
    dreambig_gohome Posts: 194 Member
    MAJOR BOY FATIGUE. Still pushed through it, just had to switch to easier intervals than I've been running. Still have two more days of gym time before I can give my body a break.

    CARDIO - 62 total minutes, 405 total calories burned

    Treadmill - intervals of 5.5mph and 3.0mph in 5 minute intervals - 20 minutes total - 190 calories burned
    Stationary Bike - resistance of 2 - 17-19mph sustained - 30 minutes - 181 calories burned
    CORE WORK - Ab crunches - increased to 390 crunches, different varities. Woohoo! Only thing I was proud of during this work out.

    ASSESMENT: Food under for today, over 1200 calories for once. Feeling a little weird about that. Weigh in day tomorrow, so we'll see how all of these last chance workouts after vacation have held up.
  • ninerbuff
    ninerbuff Posts: 48,978 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! Packing clothes again because tomorrow we head down to San Diego and spend Thanksgiving week there! While on our way there we will be hitting up Hearst Castle, Lego Land and Disneyland as well as the San Diego Zoo and Sea World. Gonna be fun!!!

    Cardio:walk/jog- 3 mi (400 calories)

    Strength:NONE

    Assessment:Kinda went over in calories, but weight stayed the same.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Thursday Strength Day

    Sets are 3x10, except tricep dips, squats, and calf raises at 3x12.

    Upper: pushups, tricep dips, bicep curls, lateral raises, front lateral raises, hammer curls, bent-over-one-arm tricep extensions, chest fly (new weight), reverse fly, side planks, leg raises, scissors, front dumbbell raise.

    Lower: one-legged hip bridges, squats with quarter raise, split squats, calf raises (new weight), glute flutter kicks, glute kickbacks, reverse lunges.

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 48,978 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! Getting ready to head down to Southern CA for Thanksgiving! Will be staying in San Diego, but will make stops at Disneyland and Lego land too! Then in San Diego will hit either Sea World or the Zoo. It's gonna be a great week down there!
    Of course I'll still be working out each morning and getting in my training!

    Cardio:walk/jog- 3 miles (460 calories)

    Strength:R-Quatro

    Assessment: McRib yesterday, but I was still within calorie goals!
  • thor1god1of1awesome
    thor1god1of1awesome Posts: 481 Member
    i love the Mcrib!!!!
  • penny_eclipse
    penny_eclipse Posts: 524 Member
    HEYA, sorry for going AWOL...uni has been manic, and trying to stay good with my food and keep my exercise up as much as possible, and sleep in addition to staying on top of coursework has meant that MFP had to give a little...

    But I am pleased to report that in my absence, I have lost tons more weight (I think 5lbs) and am now 3lbs from goal, and my BF% has gone down, and I've kept my activity up as much as possible.

    The last few days have been really cardio intensive...zumba, LOTS of cycling around like a crazy woman, and boxercise, with calorie burns the last few days of
    tues 456 (cycling)
    wed 1217 (zumba and lots of cycling)
    (lots of strength too)
    thurs 552 (boxercise and cycling)
    also massive strength workout (can barely move parts of me, especially my abs)
    fri 780 (loooooots of cycling)

    Overall, I've been really good, and stayed under my net goal every day except for maybe 1 a week...but that has made up for me having a FAR too low net when I've done 1000+cal exercise day and not managed to eat enough back.
    I've upped my veggie proportions, and changed my mfp goals to 30% protein, so I'm trying to get in way more of those, and trying to keep a bit more of a handle on my carbs, coz I'm quite good at letting that skyrocket (as I eat a low fat diet).And I've managed to look at the bigger picture, not stress about it so much, sleep more, and listen to my body when it's simply faaaar too tired to go to the gym...
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    TGIF!!!

    Cardio day: 20 minutes of jogging in place with foot fires and jump rope mixed in. Light workout to get ready for flag football games tomorrow.

    Food: a little over.
  • ninerbuff
    ninerbuff Posts: 48,978 Member
    HEYA, sorry for going AWOL...uni has been manic, and trying to stay good with my food and keep my exercise up as much as possible, and sleep in addition to staying on top of coursework has meant that MFP had to give a little...

    But I am pleased to report that in my absence, I have lost tons more weight (I think 5lbs) and am now 3lbs from goal, and my BF% has gone down, and I've kept my activity up as much as possible.

    The last few days have been really cardio intensive...zumba, LOTS of cycling around like a crazy woman, and boxercise, with calorie burns the last few days of
    tues 456 (cycling)
    wed 1217 (zumba and lots of cycling)
    (lots of strength too)
    thurs 552 (boxercise and cycling)
    also massive strength workout (can barely move parts of me, especially my abs)
    fri 780 (loooooots of cycling)

    Overall, I've been really good, and stayed under my net goal every day except for maybe 1 a week...but that has made up for me having a FAR too low net when I've done 1000+cal exercise day and not managed to eat enough back.
    I've upped my veggie proportions, and changed my mfp goals to 30% protein, so I'm trying to get in way more of those, and trying to keep a bit more of a handle on my carbs, coz I'm quite good at letting that skyrocket (as I eat a low fat diet).And I've managed to look at the bigger picture, not stress about it so much, sleep more, and listen to my body when it's simply faaaar too tired to go to the gym...
    Congrats!!!!
  • ninerbuff
    ninerbuff Posts: 48,978 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Well we leave for San Diego today for a week! Not sure if I'll have internet access or not because we're staying with a relative and I'm not sure if they even have a computer. If they do, I'll keep logging on and continuing to post. If not, then I need you all to be accountable anyway!!!

    Cardio:run/jog- 3 miles (500 calories)

    Strength: NONE

    Assessment: Had a great day!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Saturday! Football!

    2 games of flag football. I played about 60 minutes total. Estimated burn is 607 calories.

    Food: On target. Won't be eating all the exercise calories back.

    Assessment: Haven't dropped weight for a couple weeks, just holding steady. Need to kick it up a bit to get some more pounds gone. Still 10-15 from goal weight.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Sunday: Cardio

    60 minutes of jogging/sprinting intervals indoors.

    Food: on target.
  • penny_eclipse
    penny_eclipse Posts: 524 Member
    Saturday:
    Zumba 370 cals, cycling 303 cals

    Sunday:
    Cleaning the house haaaard 189cal + cycling 303cals

    My abs are still killing me from thursday night's boxercise...not sure whether to go again tonight incase i damage them more, my hamstrings and legs are hurting from all the cycling i've been doing and I know I'm retaining water like craaaazy....So I think I need to go back to drinking water at every opportunity, dropping the exercise a bit? and lowering the carbs a little...argh....
  • ninerbuff
    ninerbuff Posts: 48,978 Member
    Saturday! Football!

    2 games of flag football. I played about 60 minutes total. Estimated burn is 607 calories.

    Food: On target. Won't be eating all the exercise calories back.

    Assessment: Haven't dropped weight for a couple weeks, just holding steady. Need to kick it up a bit to get some more pounds gone. Still 10-15 from goal weight.
    You'll get it!!!
  • ninerbuff
    ninerbuff Posts: 48,978 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Here in beautiful San Diego with my BIL and SIL. Am planning to workout each day since they have access for to a tennis club here and gym. So I'll enjoy myself while making sure I don't put on too much weight. Today we go to the Wild Animal park so my daughter can experience the animals.

    Cardio:walk/jog 3 mi (400 calories)

    Strength:R-quatro workout.

    Assessment: My weekend wasn't good, but I'll do some good activity this week.
  • ninerbuff
    ninerbuff Posts: 48,978 Member
    Hey gang,

    I like myself unconditionally!

    Happy Tuesday!Yesterday was fun at Safari Park and today it's Lego Land! I've never been there before and I'm a nerd so this ought to be fun for me too! Eating has been a challenge, but I haven't laid up on any workouts.

    Cardio:walk/jog- 3 miles (400 calories)

    Strength:NONE

    Assessment: Hamburger and nachos yesterday were in the mix!

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