Lu's Workout Journal

[ldematto]

Of course I will share anything I learn and feel will help others, but I think the book will just reinforce what has already been said over and over - I just need to get it through my thick head and stick to it! LOL

I'm just finishing a heart healthy portion of oatmeal, sprinkled with cinnamon, cut up banana and a teaspoon of honey...it's about twice as much as I can eat......then after about 1/2 hour I will head upstairs for some weight training. I must admit I'm feeling tighter and stronger. Yes!

[ldematto]

Today's Workout - oops, let me go get a protein shake first! Ahhhh....chocolate flavored protein with 8 oz of fat free milk and strawberries blended into a nice drink. Now I'm all set


Warmed up with 50 Windmills and some Hula Hoop

Dead Lifts - 2 x 12 - 90 lbs - increasing weight a little - striving for higher reps still though...
Bosu Ball Balancing - in Between deads...and other exercises..

Single Arm Rows - 3 x 10 - 35 lb DB's - increasing weighs a bit here too. Not sure I'll get back to the 50 lb DB, as I still want to maintain higher reps. We'll see...

Posterior Delts - 2 x 25 - 8 lb DB's - keeping low weights here due to my rotator cuff-increased reps.
Sumo Squat/Curl/Shoulder Press Combo - 2 x 12 - 8 lb DB's - once again keeping low weights due to shoulder.
Chin Ups - 2 x 10 (10 Assist)
Swiss Ball - modified Push Up - 2 x 10 (Surgeon noticed a body malfunction when attempting a push up) so, this move is akin to a shrug - hard to explain.
Swiss Ball - Reverse Bridge - 2 x 12

Felt good! Maybe some Cardio later today since I missed yesterday. I am feeling tighter and stronger oops, guess I already said that ~!

Tosca Reno Message - Increase Workout Intensity - Incorporate the power of your mind into each movement to maximize your efforts. You need to "be there" - otherwise you can't read a novel while working out or staring off into another direction - you need to focus intensely on what you are doing when you grab the weights, concentrate when you lift them and bring them down again.....

Have a great day!

[fitoverforty]

You go girl!! You are in the zone!! Nice to read your posts again.
Cardio with hubby again this afternoon?

[ldematto]

Nah - Hubby did his elliptical thing late morning - AFTER me...I was out doing errands, like going to the bank to transfer money for the IRS - Grrrrrrrrrrr.....I really need to beat at the Treadmill after THAT~!

I know I wasn't around for awhile - life does have a tendency to interfere - hehehe , but I don't see any recent posts from so many regulars.....Swanso, Oscar Madison, Packy Poo aka Packard (Maybe we teased him too much?) Patty, Cassie...Boopster, Hollyween, Simply Blessed - where oh where are you all! Sorry if I didn't list you...these were at the top of my head ...

Brentyboy - you are looking hot - still hanging in there, so proud of you! - I'm still making those delicious Protein Bars - probably eating too many

Of course Lynne, Bonnie, Lesplease, Nokie (Miss you girl!! Can't remember where you post daily stuff, thanks for stopping in to see me!)and always Boss Man....thanks for being such a great influence to so many....it would be ok even if only for you - I'm so glad to see all of you doing well. I see some new folks - I haven't had an opportunity to read through the various threads, but I will.....I look forward to reading about your journeys!!

So many others...come and go - hopefully not falling by the wayside - let's just hope they are only "not posting"...vs not working out and eating clean!

[ldematto]

Meals today

Heart Healthy portion (3/4 c dry) of Oatmeal, sprinkled with cinnamon, 1 cut up banana with just a dab of soy milk.

Worked out - Weights

Protein Shake - 1 scoop of chocolate flavored Whey protein, 8 oz fat free milk and strawberrys blended

Hearty Salad - Romaine, 6 organic grape tomatoes, full crown of cut up broccoli (cold/al dente) 5 oz of cubed pork roast, 4 oz of low fat cottage cheese, flax and salad fixins (sunflower seeds, dried cranberries etc. Topped with 2 tbls.Organic Annie's Balsamic Vinaigrette.

Was stuffed from that salad - so for dinner meal at 5:30 PM, I had 4 oz of strawberry low fat yogurt (Light & Lively 60 Calories,7 g sugar) topped with fresh strawberries flax, 4-5 walnuts chopped, a few sunflower seeds and just a dab (maybe teas.) of Organic Blueberry Syrup (fat free/Gluten free)

Will probably have some cottage cheese and a few almonds for snack around 8....

Too much fat from nuts? How does that look to you for the day - I have no idea how many calories......

I drank 3 16 oz bottles of water and will have at least 1 more before the night is over, especially if I decide to go on the treadmill a little later. Need to watch the results of IDOL tonight - I'm hooked! I really like Michael and Crystal the best so far...love how Michael did "In the Ghetto" last night - very talented vocally - can't believe he was eliminated (but saved) last week!

[fitoverforty]

Too much fat from nuts? How does that look to you for the day - I have no idea how many calories......

Lu, have you ever used the Fittracker nutrition daily calorie/protein/carb/fat guide? I used to use it when I first started, then got away from it, but for the last few weeks have really been dissecting what i am eating and trying to hit my targets. You can list the foods you eat everyday and it breaks it down for you. I try to put in everything. It is a bit confusing at first, but after you build up a list of frequently eaten foods it is easy to just click on them. It has really shown me how my fat gram intake was alot more than I thought. It might help you to monitor your sugars/fats a little closer so you know how many calories and from what source they are coming from.

I am hooked on Amer. Idol too. I LOVE Big Mike! I was crying last week when he had to sing for his chance to stay - i thought he was going home, and was SO glad when they saved him. He has a sincerity in his voice that really comes through - and it was clearly evident in his rendition of "In the Ghetto". I love Crystal too, she is awesome! And I like Casey too, but I think he should have sang a better song last night. He'll probably make it through on his looks alone, at least for a little while longer.

Have a good evening!!

[ldematto]

Lynne - I tried the tracker here and elsewhere - I'm just getting back to posting - using the tracker is just too much for me now - and i don't want the frustration of not keeping up to put a damper on my healthy activities.

BUT - was still hungry - had a turkey burger about 8:45, with a 100 calorie oatmeal (skinny) bun and about 4 inches of cucumber.

[fitoverforty]

I'm just getting back to posting - using the tracker is just too much for me now - and i don't want the frustration of not keeping up to put a damper on my healthy activities.

I think you are doing great Lu. I love your energy - it really comes through in your posts, and it has and still does inspire me and motivate me to keep "on my toes" with my fitness.

had a turkey burger about 8:45, with a 100 calorie oatmeal (skinny) bun and about 4 inches of cucumber.

That turkey burger sounds really good...but what's an oatmeal bun? never heard of it, but it sounds yummy!

[ldematto]

That turkey burger sounds really good...but what's an oatmeal bun? never heard of it, but it sounds yummy!

Arnold Select - Sandwich Thins - they have Multi Grain, Wheat etc...only 100 calories - it's all I use anymore when I have a burger. I think I've gotten Pepperidge Farms too. They are about the same. Anyway the ones I used said "Oatmeal" had flakes of oats in the bun.

While watching IDOL last night I walked on the Treadmill for 25 minutes - steady at 3.7 mph. - made sense to walk instead of sitting or lying on the couch watching TV - :) I was surprised that Kate was eliminated (our CT gal!) but at this point we're going to start losing some talented people as they can't all win. I'm still not clear on my absolute favorite - there are some that have improved and have surprised me! Tim and Aaron have shown great promise! I'm really interested in what they do from now on - but Mike and Crystal have been my faves for some time now...Casey isn't my style, but I loved the way he did "Jealous Guy" THAT I could listen to all day!

Finishing my morning oatmeal, then hitting the treadmill again, maybe something else, not sure - but it's Cardio Day - should probably do some ab work.

Tosca Reno Quote of the Day

"Unused fuel is stored as Fat"

Have a great day!

[ldematto]

Very strange recipe - I'll try it! I made some pancakes made with protein powder, cottage cheese and flax (can't remember what else) - hubby didn't like them but I thought they were ok. If anyone is interested I'll get the recipe and post it.

Didn't workout yesterday (Cardio Day) My legs and knees were worn out from the day before. Today is weight training - will not skip it!

Have a great day!

[ldematto]

Ok - had my Oatmeal for breakfast with flax, cinnamon and a dab of soy milk. Then worked out.

Warmed up with 50 Windmills
Deads - 2 x 10 - 90 lbs
Bosu Ball Balancing between all exercises.
Low Hurdle Step Overs - Front/Side/Back 2 x 30
Single Arm Row's - 2 x 10 - 35 lb DB's
Incline Flyes - 3 x 15 - 5 lb DB's
Posterior Delts - 3 x 25 - 5 lb DB's
Lat Pull Downs 2 x 10 - 70 lbs.
Shoulder Press - 2 x 10 - 10 lb DB's
Reverse Lunges - 2 x 10

Legs are sore today.

Tosca Reno Tidbit "Drink 16 oz of water when you wake up before you put anything else in your mouth" She may have said it a little differently so I probably shouldn't put quotes around it..and she may have said 8 oz but I've started to drink 16 oz and voila! I don't want or need coffee in the morning anymore....Now what am I going to do with my new Keurig Machine - LOL

[fitoverforty]

That recipe sounds interesting, I'll have to try it.
Do you guys have to refrigerate your flax meal? Mine has to be refrigerated.

should probably do some ab work.

planks anyone? I had been skimping on my planks, and this past week I could really tell it...I was shaking like crazy in the last 20 seconds!! I've been trying to do rev. crunches...but i gotta tell ya, it just doesn't feel right to be bending my body over like that, with my stomach fat all scrunched up in my face!!
Have a great weekend Lu!!

[ldematto]

Yes - Flax is refrigerated.

Ut oh - thanks Lynne for the reminder to do planks - I just can't seem to get into them - next workout

[ldematto]

Need some advice - once again my hams and the back of my left knee is bothering me. When I do my dead lifts I think when I make sure my trunk is tight I'm locking my knees when I pull up and stand straight with my shoulders back...straight - maybe putting too much stretch into the hams....BTW-I'm doing Stiffed legged Dead Lifts - I know your legs are not suppose to be stiff/locked - at least not when you start - could this be my problem?

[ldematto]

Today's Workout

Cardio Day so did 30 minutes on the Treadmill "Fat Burn" program. Wanted to do some more so:

50 windmills

Standing DB Obliques Crunch - 3 x 25 x 2
Stability Ball Crunch w/Medicine Ball (4 lb.) 2 x 10 - had to stop, bothered my back.....need to check form or maybe I'm just worn out from yesterday
Hip Thrusts - 3 x 12

Am going to try to incorporate the three above to work on my ABS....need to reduce that area for bikini time!

Have a great day everyone!