Lu's Workout Journal

[Bonnie]

LMAO les.

[ldematto]

Not sure I can connect the dots, but then again it is Les~! LOL

Just so you don't worry about me, I'm taking a week long break. Need to get my body back into fighting shape - plus we'll be at the campground. I will do my best to eat sensibly and will continue power walks, but otherwise I'm taking a break.

Have a safe and Happy Holiday!

[Boss Man]

Les is so bonkers, I think she's the type of person who would go to Vegas. Not to gamble or see a show mind you, just to brag about having bought mineral water at Vegas prices

Then keep the slice of Lemon and sell on E-bay .

[fitoverforty]

Lu!!! Where are you??? Miss ya girlfriend! I hope all is well with you. We need some of your spice and wit around here! It's not the same without you!

[ldematto]

Hey Lynne! My 1 week hiatus turned into 2 - I did work out a few times in between but nothing noteworthy. My legs haven't been up to par....very strange, my knees almost feel bruised, looked it too.....so, I think I'll be back on track this week. I hope anyway.....

BUT, I haven't given up - my diet has been about the same, eating right for the most part......there's always a cheat and and there, but nothing terrible. I'm actually thinking about following Weight Watchers for a little while......I haven't been studying for the past two weeks either - guess I'm a little depressed

I'll be back in full swing - I miss you (and my Shapefit Friends)..and think of you often. I hope all is going well for everyone!

Take Care and have a great day!

[ldematto]

I need to post yesterday's workout as I didn't get a chance to get to the computer yesterday.

Warmed up with MFR (Foam Roller), static stretching and 50 Windmills.

Incline Flyes 2 x 15 - 5 lb DB's
Post Delts 2 x 15, 5 lb DB's
Shoulder Press 2 x 15, 5 lb DB's
Single Arm Rows, 2 x 15, 25 lb DB's
Lat Pulldowns, 2 x 8, 70 lbs. Phew! I fatigued at 8 - normally do at least 10
Squats, 2 x 10, BW only, focusing on form, Plie Squats no more per NASM
Reverse Lunges, 2 x 10, BW
Leg Extensions, 2 x 10, 40 lbs.

Ended with stretching.
A little later in the day I did a 20 Minute Fat Burning Program, level 5 on the treadmill.

Today

Treadmill, 5 intervals at 6.3 mph, 5 minutes at 2, then 20 minutes at 4 mph...2 minute cool down

My legs did ok the last couple of days - I really need to do cardio everyday to lose the remaining fat. Of course I need to make sure my diet is good too. But anyway, I'm going to try my best to do cardio as often as possible. Weight training too, but I still need to use low weights for most upper body moves....it's amazing how sore my arms get using just the 5 lb DB's

I purchased the Insanity Program after reading Nokie's posts, not because I felt I could do it, but my son wanted it and I felt there might be something I could apply to myself. Maybe once I'm in better shape it's something I will be able to do. Getting rid of 20 more lbs would really help!

Have a great day!

[Bonnie]

Welcome back Lu..the windmills are great, but static stretching should only be done at the end of your workout.Though I must admit I do see about 70 - 80 % of my gym doing them before workouts, unfortunately it is not my place to correct that.

[ldematto]

Welcome back Lu..the windmills are great, but static stretching should only be done at the end of your workout.Though I must admit I do see about 70 - 80 % of my gym doing them before workouts, unfortunately it is not my place to correct that.

That's what I thought too, BUT in Flexibility Training defined as the normal extensibility of all soft tissues that allow full range of motion, in my case Corrective Flexibility as I try to lessen the impact of muscle imbalances and altered joint motion, Self - Myofascial Release (to soften tender spots) and Static Stretching to lengthen tight soft tissue, is recommended before a workout. Stretching before and after working out is highly recommended. I'm sure there may be many opinions on this....my source is a leader in personal training certification.

It's good to be back - I truly miss my Shapefit Friends - it really helps me get and stay motivated!

[Bonnie]

Yes that is true for flexibility, however a warm up is to bring the heart rate up & lubricate the joints with synovial fluid, in preparation for either resistance training or cardiovascular training.I would think one would need to do a bit of a warm up or be warm to achieve a full stretch also ? I guess we have different fitness theory manuals, mine is also from a certification regimen, which I have completed.

[EdgarHF]

Glad to see you back to posting after your short hiatus.

[fitoverforty]

Hi Lu! Looks like you are back at it full force! Your workouts look good.

[ldematto]

Hard to believe it's been so long since I've posted! I'm in the middle of many things, but am at a minimum doing some Cardio everyday (walking on the beach or around the park). I've been going back and forth from my home to the campground - it's always so difficult in the summer. BUT, I am now keeping tabs on my caloric intake with my Black Berry through LIVESTRONG.com. I was resistant at first because I had been using another model, but this is so easy AND very easy to use! For example, we went out to dinner tonight, I whipped out my BB, clicked on the livestrong app I knew how many calories I had left, chose something from the menu (checked how many calories) based on my remaining calories, and of course something good for me! Tonight I had Salmon, vegetables and a salad, and 1 glass of Pinot Grigio. My total calories were 45 over my daily allowance, but I plan to be on the treadmill tonight for 40 minutes, 5 intervals, 5 minutes slow then 20 minutes strong and steady which should more than make up for them.

I know my biggest problem (why I've been on a plateau for so long!) is food. Even when you think you are eating all the right stuff it's easy to eat too much.

I'm still working on my health and fitness - haven't given up! Hope all is well with you all!!

P.S. I also did do the Lypossage - I am visibly smoother - soon I'll be done and I'll find out how many (if any) inches I lost. I'd share the before and after pics with ya, BUT...they are with a thong, kind of naked!! LOL

[EdgarHF]

Glad to hear you are doing good. I'm also glad to see you back posting.

[Bonnie]

Yes it is great to see you back posting, so we know you are doing ok, or as it reads, better than just ok

[ldematto]

Thanks guys! I'll try to be more attentive to posting - I do miss everyone when I'm away. Today I'm watching my food carefully (as always now!) and will include weights and cardio as soon as I get some important stuff done around here that I've been putting off - phones calls to make, still need to pull together stuff to finalize my tax return (ugh!) - that kind of stuff

Have a great day!