Lu's Workout Journal

[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!

[ldematto]

Last nights workout:

Stretched and 50 Windmills
Low Hurdle Step Overs, 1 x 30, (Front/Side/Back)
Running in place, high steps - 60

Incline Flyes - 3 x 15, 5 lb DB's
Post Delts-3 x 15, 5 lb DB's
Shoulder Press 2 x 10, 5 lb DB's
Curls (DBL) 1 x 15, 5 lb DB"s
Lat Pulldowns - 3 x 10, 70 lbs.
Lunges 2 x 10, BW
Squats, 2 x 10, 12 lb DB's
Leg extentions, 3 x 8, 40 lbs.

25 minutes on Treadmill - 5 Intervals at 6.3 mph with WU, Recovery and Cool Down

Later today I'll do a brisk 30-45 minute walk at the campground and tomorrow walking on the beach - going to Sandy Point in our boat with my son, DIL and Grandson

Have a great weekend!

[ldematto]

Good weekend for exercise - jog/walked Saturday, and again walked Sat night, walked Sunday morning, then a 15 mile Bike ride.

Took yesterday off - not sure about today, will play it by ear.

Have a GREAT day!

[fitoverforty]

Hi Lu!! Great to hear from ya!
15 mile bike ride!! YOU ROCK!!!!

[EdgarHF]

You are doing great!!! I keep toying with the idea of getting a bike.

[ldematto]

Warmed up with 50 Windmills and 30 Low Hurdle Step Overs, 10 ea, Front/Side/Back

Glute Kicbacks 2 x 10 x 2
Incline Flyes, 2 x 15 - 5 lb DB's
Post Delts, 2 x 15- 5 lb DB's
(having a brain freeze - holding DB's over head, bring down to ward back and back up again) 2 x 15
Lat Pulldowns, 2 x 10 - 70 lbs
Leg Extensions - 2 x 10 - 40 lbs.

Treadmill - 30 minutes - Fat Burning Program - Various inclines and speeds.

I like bike riding but not for exercise - it doesn't *feel* like exercise for me, but more like fun....guess I'm weird?!?!

I'm still loving the livestrong.com application, tracking all my food and staying within my daily calorie allotment. BUT I haven't lost any weight - grrrrrr!!! Yet!

Have a great day!

[fitoverforty]

Hi lu! just keep at it, the weight will move eventually. You are doing great!

I remember you doing supine bridges a long time ago, that's where I got the idea to do them. Have you ever tried them doing a leg extension, holding for 30 secs. each leg? OMGosh! Really works the glutes!

You're no weird! Bike riding should be fun! The fact that also exercises the body is just a bonus!!

How is your summer winding down? Any tropical trips planned?

[ldematto]

Actually I'm feeling a little down these days - I expected to be in much better shape by now?!?!?! Instead I'm samo, samo - but older! The combination is tough!

I'll get back on board - I'm still working out, and hopefully tweaking my diet properly - we'll see! I know my body is in better shape, I just don't weight less - grrrrr!

Thanks for checking in on me !