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TOPIC: "TLFC" exercise and accountability support!

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January 25, 2013 6:49 AM
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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.
  9285851
January 25, 2013 9:06 PM
TGIF!!

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

Food: on target.
  8059280
January 26, 2013 1:40 PM
Happy Saturday!

Strength Training: Short routine. Low energy today.

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

Food: on target
  8059280
January 27, 2013 6:36 PM
Sunday!!

Went on 2 hour hike through nearby nature trail with friend and her dog.

Food: on target.
  8059280
January 28, 2013 7:30 AM
Hey gang,

I like myself unconditionally!

Happy Monday! One client this morning, one tonight then TKO! My family came by yesterday to visit since I've haven't seen my niece and nephew in a few years. My cousin from Seattle also came along. It was a good visit.

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

Strength: Tri set training program

Assessment: I did okay over the weekend.
  9285851
January 28, 2013 8:49 PM
WOOT! Good to see you, niner!

Monday: Cardio, 5K training

Week 6 of training (my 5th, the friend started a week before me).... 10 minutes warmup/cooldown walk (5 min each), 8min run/2min walk x3, plus one extra sprint. 3.4 miles total.

Food: on target.
  8059280
January 29, 2013 5:28 AM
Hey gang

I like myself unconditionally!

Happy Tuesday! TKO this morning, then one client. Usually I have 2 tonight, but going to a funeral for my late cousin.

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

Strength:NONE

Assessment: Steady yesterday.
  9285851
January 29, 2013 7:47 PM
Tuesday!!

Strength Training. Started a 100 pushup challenge/training, so that is incorporated.

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

Pushups: 5 sets: 12/17/13/13/22 (max on last set)

Food: a little over.
  8059280
January 30, 2013 5:11 AM
Hey gang

I like myself unconditionally!

Happy Humpday! No clients this morning and new one in the evening then TKO class. I've finally gotten a schedule together for Wednesday that I can follow each week.

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

Strength: Tri set training program

Assessment: Had some fast food yesterday since I couldn't cook.
  9285851
January 30, 2013 7:53 PM
Wednesday!! Congrats on getting a schedule that's workable.

Cardio: 5K training. 3.6 miles. 8min run/2min walk x 3. Plus 5 min warmup and 5 min cool down. Plus, couple extra short runs.

Food: eh, a little over. Dang Doritos.
  8059280
January 31, 2013 7:27 AM
QUOTE:

Wednesday!! Congrats on getting a schedule that's workable.

Cardio: 5K training. 3.6 miles. 8min run/2min walk x 3. Plus 5 min warmup and 5 min cool down. Plus, couple extra short runs.

Food: eh, a little over. Dang Doritos.
Lol, I did it with cashews yesterday.
  9285851
January 31, 2013 7:27 AM
Hey gang

I like myself unconditionally!

Happy Thursday! TKO then 2 clients this morning, one tonight then the Volleyball girls! Last day of January! Let's get 'er done!!

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

Strength:NONE

Assessment:I ate okay yesterday. Kinda went over on the cashews.
  9285851
January 31, 2013 7:33 PM
QUOTE:

QUOTE:

Wednesday!! Congrats on getting a schedule that's workable.

Cardio: 5K training. 3.6 miles. 8min run/2min walk x 3. Plus 5 min warmup and 5 min cool down. Plus, couple extra short runs.

Food: eh, a little over. Dang Doritos.
Lol, I did it with cashews yesterday.


Cashews!! Love'm.
  8059280
January 31, 2013 7:35 PM
Thursday!!!

Strength training: Did a light workout. Pushup challenge only.

5 sets: 14/1914/14/(max set) 20

Food: on target
  8059280
February 1, 2013 8:13 AM
Hey gang,

I like myself unconditionally!

Happy TGIF and LCW! No clients this morning, one this evening then TKO class. Getting closer to the big game!!!

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

Strength: Tri Set Program

Assessment:I'm up a little, but only a few ounces.
  9285851
February 1, 2013 10:17 PM
TGIF!!!!!!!!!

Cardio: 5k training. 4 miles. 8 min run/2 min walk x 3, plus warmup/cooldown, plus extra running. 1 hour total.

Food: didn't track. Was probably a little under.
  8059280
February 2, 2013 6:38 AM
Hey gang,

I like myself unconditionally!

Happy weekend! One client then k-box and strength class instruction this morning. Daughter wasn't feeling well and had an allergic reaction to something last night, so a short trip to the clinic to see if it's something to be concerned about.

Cardio:kickboxing- 60 min 350 calories

Strength: NONE

Assessment: I ate okay yesterday.
  9285851
February 3, 2013 8:05 AM
Super Bowl Sunday!!!!!!!!!!!! Go 49ers!! Should be an awesome game.

Saturday: Day 3 of pushup challenge completed. 5 sets: 16/21/15/15/23 (max). Total=90.

Food: on target.

Sunday: rest day. Headed to barbeque for Super Bowl party. No plans to overeat, but not logging, either.
  8059280
February 4, 2013 5:59 AM
Hey gang,

I like myself unconditionally!

Happy Monday! One client this morning, one tonight then TKO. Not the happiest Monday since the 9ers didn't win, but life goes on. I'll take it out on the weights today.

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

Strength: quads- leg press, squat, leg extension. 4x12,10,8,6

Assessment: After the 2nd quarter of the game, I couldn't eat anymore. I didn't stuff myself which showed on the scale this morning.
  9285851
February 4, 2013 8:49 PM
Monday!!! So tired after watching that game. Sad the 9ers didn't win, too. What an awesome team this year, though.


Cardio: 5K training. 3.7 miles. 12min run/3 min walk x 2, plus warmup/cooldown walk, plus extra sprints (my friend is so determined to out-sprint me, lol). 54 minutes total.

Food: on target, though too much junk in there today.
  8059280
February 5, 2013 7:02 AM
QUOTE:

Monday!!! So tired after watching that game. Sad the 9ers didn't win, too. What an awesome team this year, though.


Cardio: 5K training. 3.7 miles. 12min run/3 min walk x 2, plus warmup/cooldown walk, plus extra sprints (my friend is so determined to out-sprint me, lol). 54 minutes total.

Food: on target, though too much junk in there today.
Thank brandi. I'm disappointed although not as devastated as I thought I would be had they lost. Life goes on and I look forward to several years of the 9ers being competitive.
  9285851
February 5, 2013 7:03 AM
Hey gang

I like myself unconditionally!

Happy Tuesday! TKO this morning, then one client, then 2 tonight! It's gonna be a rough day today since I've got quite a bit to do.

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. 4x12,10,8,6

Assessment: Another great day for weight loss!
  9285851
February 5, 2013 7:58 PM
Happy Tuesday!

Strength training: only did pushup challenge today. Week 2, Day 1 of 100 pushup challenge. 5 sets: 18/22/16/16/25 (max). Total = 97.

Food: overate a little.
  8059280
February 6, 2013 3:44 PM
Hey gang

I like myself unconditionally!

Happy Humpday! No clients this morning and just one later in the evening then a TKO class.

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

Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
4x12,10,8,6

Assessment: Did decent yesterday.
  9285851
February 6, 2013 8:46 PM
Wednesday!!!

Cardio: 5K training. 12min run/3min walk x 2, plus warmup/cooldown, plus extra sprint. 3.69 miles. 51 minutes.

Food: under a bit.
  8059280

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