I couldn’t agree more, having other people encourage you is so important when you trying to make changes. It’s really a struggle but it feels good when someone has your back. It’s taken much longer than I thought it would but I haven’t given up yet.
Went to the gym today at
3x15 @ 90kg (although I think the bar is 25kg and not 20kg) so I might have done 3x15 @ 95kg
S/S Incline DB Bench Press - 1x15 @ 12, 2x15 @ 14kg
I had to rest a couple of times as doing 90/95kg for that many reps is quite taxing. Does wonders for my flexibility though.
Bulgarian Split Squat - I attempted to use 12kg for 3x15kg but it didn’t work so I went for BW. Still killed me though and I had to grit and bear it.
S/S Mixed grip Lat Pulldown - 3x15 @ 42.3kg
This is from Fat Loss 1 from NROL. I couldn’t do the last two exercises as I was running out of time as I had to get back to the office.
Yesterday, I came in @ around the 2.1k calorie mark. For dinner, I had a pork pita with salad and one slice of pizza. Still in a deficit though considering my bulk. One slice was more than enough.
Breakfast is usually oatmeal with water with a box of raisins.
My calves are still sore from doing the Intensity and running 2/3 miles. Didn’t do Day 3 of intensity. I possibly do it tonight.
I feel fitter (even though it only has been a couple of days/weeks) but I think that is because I had a little bit of a base. My body isn’t going to take as long to get fit.
I have to admit that Aphrodite photo-shoot has me hankering to get back to photography again.
Need to measure myself so that I know whether I’m losing inches, although I do have my 36" waist jeans so I could always use those as a barometer.
I always seem to find renewed commitment to go to the gym when a new year starts, and I’m happy to say that after having spotty attendance during the last couple months of 2012, I’ve been very consistent this month.
I’ve decided to take the kitchen sink approach to getting fit. I’m just going to throw everything at this challenge and try as many different programs, apps, websites, and whatever that I can find. Luckily my employer has a lot of resources that I can use, like access to dieticians and doctors who can put together plans for me, plus we have a Weight Watchers group. No more procastinating for me.
Lost 9lbs so far and down to 16 stone 11 pounds.
Went round to a colleague today and got served some lovely food. Was very lovely. Did mean that I didn’t go to the gym but that’s ok. Feels weird that I didn’t go today but I’ll go tomorrow. Was properly good that I needed the extra food.
Nothing much to report, I’m going to pay a PT to design a program for me to reach my goals. It will be interesting to see what happens.
Regarding the lunch yesterday, had two helpings of Indian nibbles (rice, popadoms, two/three pastries filled with chickpeas and egg, garlic bread, bombay mix). Also had 6 balls of a dessert called Gulab Jamun (which on MFP comes in ~800 calories). When I added everything apart from the nibbles, I was already up to 1.6k (once you add the sandwich I had for late night dinner), I must have come at least in the mid 2ks.
Weighed myself this morning and I still hit the scales at 16stone 11lbs. It even flicked to 16 stone 10lbs.
16 stone = 224lbs.
Army Fit Class today, no weights.
Apart from that, still feeling my abs, shoulders, obliques from the Boxercise.
Went to the gym, ended up doing two classes back to back due to a time mixup. Did an ab class and then an army class which consisted of burpees, army style jumping jacks (pushup position and legs wide then together), then did various ab exercises, plank to pushup position and pad work. I was dripping sweat as per usual. My stamina/cardio sucks so doing the two intense classes each week should get my baseline decent.
So the hub and I finally met with a trainer at our new gym last week. I had to practically drag him there, but once he got there he was okay. My question though, is how often should we work with A trainer? We have not committed to a set schedule just yet, because of time issues and the financial commitment. Is a few times a month with a trainer enough time to get a benefit from the sessions? I’m trying to figure out how to manage that with our busy schedule/kids activities/etc.
My take (take Mitch’s advice over my own):
Three to five days a week of workouts will produce great results. If you need your trainer to provide your motivation, you’d need to work with the trainer three to five days a week. That’s expensive. It’s totally badass, if you can afford it. If you can’t, then you need to bring some of your own motivation and work with your trainer to best utilize his or her services. For example, you might meet with your trainer once a week, during which you’d do one of your workouts – probably the one you’re least comfortable with – and the trainer can lay out your other two to four workouts, which you’ll do on your own. Make sure the trainer demonstrates each exercise, and hopefully puts you through them yourself so you can learn your common deviations and what to look for to make sure you don’t hurt yourself and you get the most out of your time. Then when you see the trainer again the next week, you can share your experiences during the workout, and the trainer can tweak your schedule for the following week.
I can attest that this model CAN work very well; I met with Mitch once every two weeks from the beginning. However, I bring my own motivation and do the work. 
Bottom line: You totally can get benefit from a couple training sessions a month, but if those are the only times you work out, you may not see the results you want. Does that help at all?
Yes, that makes sense. Right now my major goal is just getting Hub and I in a routine where we will continue to work out. We seem to do pretty good for a while, then life gets in the way and we fall off the wagon, so to speak. So I am thinking maybe just once- twice a week right now would be better.
I bought the Bodybugg CORE because my trainer said he could track through the gym’s (24hr fitness) website. If any of you are planning on buying the Bodybugg to sync with the 24 Hour Fitness website (myapexfitness), it must be a Bodybugg SP or Version 3. I was initially convinced that the goal of the Bodybugg software was to get me to my target heart rate without my having to move. According to the myapexfitness, the CORE and LINK systems are too new for the website (they came out in 2010). You cannot setup an account with the “new” units, it gets to step 4 and stops. Also, you can transfer nutrition from myfitnesspal, but the meal just reads “transferred from myfitnesspal” and doesn’t have the foods listed. On the other hand, it is making me feel a bit better about my activity level. AND last night I got my personal best sleep time of 5.1 hours. In re-reading this I sound angry. I am not angry (I may have let loose a few “colorful metaphors” when the software didn’t work). I just know that they system is expensive. If you are only buying it (as I did) to log for your trainer, make sure their software is compatible with your unit. It won’t break my bank to keep the unit, but I know some people are not in the same boat (I too had the ramen and tuna years). As of right now, I do not have a solution. If any Wolverine knows the inner workings of the apex site and could guide me through it, I would appreciate it.
Well, I’m back again. I figure if I at least keep trying then sooner or later it’ll stick.
I put back on about half the weight that I had lost, so my starting motivation is to get back to there. I started using MyFitnessPal again. My newest addition to the “buy fitness stuff to help motivate me” trend is a FitBit Aria scale. It’s pretty neat as it does weight and BMI and then sends them to my computer via WiFi. It’s also linked to my MyFitnessPal account so that it shares that information. I’ll be doing cardio on my elliptical trainer in the morning. Once I set up a few sessions with a personal trainer at the gym, I’ll be back on track.
Well, I’m back again. I figure if I at least keep trying then sooner or later it’ll stick.
El Jefe
That’s where I’m at too, I’ve got bits and pieces of a program that will work but I haven’t been able to but them all together yet. I keep going back and forth, but I’m getting up on the horse again.
Hi again,
Still alive and I do twet ocasionally about workouts but I’m here to express frustration a little and also to let y’all know I’m still about.
Much to my personal delight I started building my rgular reoutine up, I’ve been off work due to issues that are no relevant to this fitness discussion sinc November 22nd but in Mid January I made a commitment which I have stuck to, with very few exceptions, since the beginning of February, as follows:
Monday, Wed, Fri 1 Hour Semi Private training sssion, Either Routine A or B, which I alternate between, each routine repeats a total of 8 times, then my PT redesigns it so I continue to see results even as things change.
Tue, Thu: 45 minute spin session, I think it’s important to mix regular weight and stretch style workouts, which I do the other three days, with an intense aerobic workout, to build my core fitness.
My gym rocks by the way, all of the above sessions cost me a grand total of 69 euro (under US$100) a month, even on half pay as I am, due to long term sick leave, I can still afford this 
However, last saturday (6th April) I felt a lack of strength, I could not manage the power sciton of the workout at all and the part C just totally killed me, after the session the tiredness I felt went beyond mere “I’ve just illed myself, I am a tad wobbly” in to something worrying, I went to bed early and got up on Sunday, feeling worse, arms and legs weak, could barely climb stairs and standing for more than 30 seconds left me weak and shaky, some kind of virus came along and kicked my chubby ass 
I rang an out of hours mdical service, who advised me to take ibuprofen for the trapzoid pain I was suffering and talk to doc on Monday, h confirmed my own diagnosis and told me to avoid all xercise for at least a week!!
I returned to the gym today, but could manage less than half my usual routine before feeling shattered, it’s incredibly frustrating to see the strength and stamina I built up in the preceeding months just… gone, I was wondering, oh gwcers and fitness people, how long is this liable to take, having finally “found” regular exercise to be rewarding, not being able to do it is very annoying.
Below is my “A” routine, I’ll recall the B routine on thursday and add it if y’all like.
I admit most of the above post is me venting, on the bright side although I do feel tired post mini workout it’s a good tired, not the utter mistery I felt on April 6th, so I know I’m getting better, it’s just gonna take time, le sigh.
A routine
Foam Roller: calf, thigh, IT band, Glute, lower middle and upper back, X10
trciep extgension )30 seconds X2) kneel on one knee with other leg at 90 degree while holding a broomstick, grip stick tightly in both hands
glute stretch : grab back of heel while standing and hold next butt, 30 seconds each leg
Glute bridge, 30 seconds
inchworm: from standing position, lean forward until palms flat on floor, keeping legs striaght "walk palms out until fully extended, then walk legs back in to tou touch positon, repeat X10
TRX YTIW X ten, shoulder and upper back stretch
Calf raises X10
Lunge with rotaiton, X10 each leg
CAlf raises, x10
High Knee skip length of hall, roughly 30 meteres in each direciton
warm up complete
Power seciton:
kettle bell squat thrusts, usually with one 6-10 Kilo kettlebell in each hand, squat down (light squat) then fully extend arms up, 15 reps, 3 times
workout (part B)
DEadlift, barbell with 2x5 kilo on iit, bar itself is 20 kilos
kettle bell row I used 8 kilo kettle bells, one in each hand feet shoulder width apart, slightly bent forward
TRX YTIW - as above
15 reps for each of those, cycle through all 3 excercises 3 times
Workout Part C
Romainian deadlift with 2x KB (usually 8 or 10 kilos)
Sideways medicne ball slam (normally 9 kilos ball)
Scorpian stretch, 30 seconds each leg, 15 reps for the other two
Again 3x for this routine
then do an aerobic “finisher” for 6-8 minutes, usually 4 different exercises, 2 minutes on, 30 seconds off
Today I only managed the warm up, and two reps of the B part of the routine.
Thanks for reading my long, rambling and poorly spelled post.
Alan
Well I managed a full workout today and I did say I’d detail my “B” workout so here goes
Warm up - largely the same, no point in wasting space with it
Planks also the same, however I’m not up to doping the TRX front plank which the workout calls for, so I just did regular front and side, 45 seconds each, 2 reps
Lunch KB press: 6kg kettlebell, forward lun ge with a sharp push up from the same arm holding a KB, 6 reps on each side times 3
"B workout, each exercise 15 reps, cycle through 3 times
Side medicne ball slams: 4kg ball with “bounce” off a wall, 15 reps each side
TRX pull ups
Sngle leg glute bridge raise
had to take several breaks during and drank a lot of water
C workout, reps as above excepting the last exercise, which holds the stretch for 30 seconds each leg
Bulgarian Squat
TRX ripper jumps. 1q5 each side
Quad stretch
I did two reps cycles of this, was then utterly shattered but had about 7 minutes left in my workout hour, so my PT told me to rest, I told him if he mentioned a finisher to me, i’d hit him with my aluminium water bottle, Got back up after 3 minute rest and finished off with a third cycle.
My stamina is coming back slowly but I think it may be another week before I can resume full 3 PT sessions a week and possibly a wee while before Ic an add back in the two spin classes, still I’m slowly coming back, yay.
Alan
I did a spin class Tuesday, first time since my virus took me out from all possible exercise for 10 days, yesterday I had what I will call “all body stuffness” especially in what one will delicately refer to as the “gluteus maximus”. Did my workout routine (A routine, mostly weights work) and found my triceps literally screaming with lactic acid about halfway through part 4 of the routine (as defined, there’s part 1, the warm up/stretch, Part 2 the planks and power work, part 3, the first set of 3 exercises 15 reps and part 4, second set of 3). I had to take a couple of breaks and not use the weights on one set of the RDL, twin kettlebell bit, I figure I need to eat closer to the time I work out so I don’t run out of free sugar quite so quickly.
I have spin this evening at five BST, I’m taking friday off and will wokrout again on saturday at 10 am.
it’s hard coming back after even a short break but I am pushing myself as hard as I can, but no further.
Phaze
on the “Now watching touch, I’m not sure if it should be included in the rotation but we’ll see what happens with it” ID
I should pass along my progress too, while I’ve been stuck hovering at 220 for like 6 weeks now, i’ve stepped it up a little too… gave up coffee for green tea two weeks ago (amazingly I see no difference and I’m in love with the K-Cup brewer as expensive as the green tea packets are though)…odd thing is I feel thinner and look it in the mirror…and something unheard of for me…with my asthma and my lung paranoia, my running capacity has been limited at best (big reason I took up hockey as my sport…skating I can do…running not so much, and I don’t need to run much in goal either)…but now I’ve been playing full games on defense…on foot…all running…that’s a MAJOR breakthrough in my life…I’m not brave enough to try full out runs, but I do walk 6-10 miles a day when I’m not playing or on the treadmill (I will jog on the treadmill)…it’s been a total life transformation the last few years…even some of my friends are following my lead…crazy…
This winter in the north has been hard on my fitness goals - so has the job! General congestion has thwarted my yoga practice and bad weather on the days I have time for a hike has thwarted that. But! A colleague and I have signed up for a 12K/7.46 mile local run/walk on May 5, so I have been trying to do more walking, as that is our plan for this event (eligibility is officially “all runners, walkers, wheelchairs, assisted wheelchairs and strollers.”) I’m excited because it seems to be a real local/regional institution, and as much as I’ve been interested in doing more local things it’s been hard with my work schedule. So! I walked extensively when I was at a conference at 7000 feet earlier this month, and I’m trying to keep it up. Once classes end I hope to be able to establish a better schedule for my own self-care that will include time to continue walking (I love looking at landscaping choices) and re-up for yoga - and maybe get back to some weights if that’s an option.
So: what gear would I need for this walk? I have good sturdy shoes and a hat, but otherwise I’m not sure that I need anything new (and my partner is in total disagreement and wants me to get new underwear, among other things, for this walking extravaganza). Thoughts?
I used to walk a lot, not so much now, I would advise either sweats or comfortable slacks/shorts (depending upon temperature) what you don’t want is something that rubs or chafes but is warm and loose enough, which is why I’d steer away from anything new unless you’ve had 10-15 walks between 5 and 7km to “break it in”, you never know how things are going to rub or if your skin, the material and sweat will combine to produce irritation.
So common walking sense really, but as ever YMMV (or YKMV for those of us on the metric system).
Phaze
on the “I should have but that YKMV in here really, remebering 25,000 plus IDs stretches even my excellent memory” ID
I recommend the Sketchers Shape-ups, the added padding in the shoes will help them last longer and you’ll hurt less after…other then that all you need is a good mp3 player and some headphones and you’re good to go
the rest depends on the weather…
Sports. Bra. Get a good one. After 3+ hours (I’m assuming this will involve Pacific Northwestern hills or maybe hiking trails) you’ll really want something comfortable. Shoes-wise, get some cross trainers that you’ll use for other things. I tend to be more on your side that no new clothes are needed but with S in that some new workout clothes, if they fit in the budget, are fun to have!
Walking 12K complete! It was a lovely day, with lots of people (50,000 entrants), and good company. Now, to deal with my sore feet… which I think are just sore from carrying me all that way!
There were two hills, but they weren’t too bad for walking. As a non-runner I can’t even imagine running up it. But my walking buddy and I realized that we both did our practice walks in flat areas… so for next year we’ll have to change that up! But there will be a next year