Lu's Workout Journal

[ldematto]

Hahahahaha~! exact thoughts Edgar! But I'm hoping the fat will melt off bod, then I'll love it!!

Today, after exercising I have almost 1000 calories more to eat! Tomorrow when I can keep eyes open (it's after midnight here) I'll post what I'm eating....I'd like some ideas or suggestions.

Good night!

[ldematto]

Food Yesterday

2 Eggs with 1 slice of WW Bread, TBSP PB, wedge of Cantelope
4 oz Greek Yogurt with 1/8 cup Sunflower seeds, 1/2 cup fresh blueberries, 1 TBSP mini Chocolate Chips) 4 oz Chicken Breast with 1 1/2 cups Broccoli
10 Cherries
2 egg Omelet (Egg Beaters) with 1 1/2 Cups cut String Beans
100 Calorie pack of 94% FF Popcorn

After workout the calculator said I had about 1000 calories left to consume to meet daily requirement to lose 2 lbs per week - so I had a homemade Protein Bar around 9 PM for 250 Calories

Any suggestions? This is similar to daily diet. Most often though I have oatmeal with fresh blueberries or Weetabix in the AM vs Eggs. And for lunch I'll have a salad with all the fixins, tomatoes, avocado, cukes.... and at night I nojrally hae Chicken or fish vs the Omelet but I was unexpectedly at DIL's house an it was great to be able to get something healthy!

[ldematto]

I try to include avocado in all salads, and a handful of walnuts sometime during the day. I forgot to include a protein drink I had after workout, but it still doesn't come to what I *should* be consuming in calories? I gave up protein bars for awhile thinking they not helping me in fat loss !

Les - I'll always be here, just not as often sometimes...nice to see you!

[ldematto]

Thanks Les - I agree, but it seems I'm damned if I do and damned if I don't - it's so hard to keep the right balance

Today (Cardio Day) I did 20 minutes on the Elliptical - working way up to 30. I also did alot of running around and replanted 3 plants. One was over 35 years old and was desperate for new soil! It was a good day!

Food Today

Chobani Greek Yogurt with 1/8th c Sunflower seeds, 1/2 c Fresh Blueberries, teas flax, tbsp mini
6 oz Grilled Chicken with 1 c Broccoli and wedge of cantelope
Medium Banana Protein Bar
Salad with tomatoes, avocado, stick of cheese(Weight Watchers String) tbsp Salad Fixins, 2 tbsp Balsamic Vinegrette dressing
2 Cups Coffee with FF Coffeemate (at breakfast
Tons of water!

If I didn't deduct 224 for exercise I'm still short about 485 Calories...<sigh>
I'm going to go munch on some LFCC and almonds, maybe walnuts!


Have a good one!

[ldematto]

Today's Workout

Warmed up stretching and 50 Windmills
Leg Raises 2 x 15 (scissorkick)
Hip Thrusts 2 x 15 (5 sec hold)
Circled Quadrupled Glute Kick Back - 2 x 10 x 2

Circuits - 2 sets, no rest between exercises, only between sets

Incline Flyes 2 x 20, 5 lb DB's
Post Delts 2 x 20, 5 lb DB's
Front incline Rows - 2 x 20, 8 lb DB's
Single Arm Rows - 2 x 10, 25 lb DB
Chin Ups 2 x 10 (with assist)
Plie Squats - 2 x 15, 10 lb DB (I know I said I wasn't going to do these anymore, but I like them!)
Calf Raises, toes/heels 2 x 20 secs x 2 with 10 lb DB
Leg Extensions - 2 x 15, 40 lbs.

Then hit the Elliptical for 15 minutes.

Off to the Campground - Cardio outside this weekend!

The weather is suppose to be perfect ALL week, high 80's, low 90's. Will probably get several boat days in - they don't last forever!

I did lose another lb. I'm just hoping I can resist the weekend festivities that put them right back on

Have a great weekend!

[ldematto]

Just got back from camp - stayed to secure everything in preparation for hurricane or storm related high winds. Only Cardio since I last posted - I can't wait to get back on a regular schedule!

Have a great day!

[ldematto]

Did 1 set of weights yesterday after 50 Windmills....but decided today would be better, I was just too tired Once again I figure it wasn't enough to worry about a recovery period. I did 1 set of the below exercises.

Today's Workout
Major stretching as described in this months Fitness Magazine - it also identified good/fair or poor flexibility. I scored mostly good, but 1 fair and 1 poor. I cannot sit and bend forward at the hips and touch toes, or even get near ankles. I did best and plan to continue to do these same stretches until I become more flexible.

50 windmills
Incline Flyes 2 x 15, 5 lb DB's
Front Rows, 2 x 20, 5 lb DB's
Tricep Extensions 2 x 15, 10 lb DB
Single Arm Rows, 2 x 10 x 2, 25 lb DB
Chin Ups - 1 x 10, Pull Ups 1 x 6<--more difficult for me.
Low Hurdle Steps overs, Side 2 x 20
Leg Extensions - 2 x 10, 40 lbs.

Squats and Lunges 2 x 10 (BW)

Cardio - Elliptical, 20 minutes - The elliptical is not favorite but I'm doing much better. Whenever I tried it before I wanted to get off in 5 minutes!! The balls of feet hurt and legs burn, not to mention the sweat! Are you suppose to push off with the ball, heel or flat footed? Today I tried to maintain as flat of a stance as possible.

I've decided to consult with a Personal Trainer, a referral from a friend. He is age and has his own business, so I think he will be able to relate vs a young person at a gym (no offense to all the beautiful young trainers out there) I'm thinking he can assist me in workout program one on one and possibly offer some guidance in the course I am taking.

Have a great day!

[Boss Man]

If you're running it's logical to raise the Heel first and then plant with the Ball, so I would think pushing off with the Heel would be the way.

[fitoverforty]

The elliptical I used at gym had different height incline levels. The lowest being more like you are skiing, and you keep the foot flat on the pedal. I liked to use a higher incline level that felt most like I was running, more of a full circular motion, and i would "push" with the balls of feet with heel actually going up & down - but still keeping the foot stabilized on the pedal, like you would if you were climbing a steep hill. If you experiment with different heights and resistances you will see how it works different parts of the leg. The higher incline position works more on the butt muscles, the mid incline works the quads, hamstrings and the lower incline works the calves. And then there is always going in reverse which I'm told really works the quads - personally I didn't do the reverse option.
When you get more used to the elliptical and stronger and more stabilized, another way to really intensify the workout is to let go and not use your hands to hold on, concentrating on pumping your arms just like if you were running - you will really feel it in your legs.
Don't worry about the "burn" and the sweat - that's a GOOD thing!

OMG.. ..I MUST have one of these!!!:
http://www.youtube.com/watch?v=67i6d9Hx ... re=related" onclick="window.open(this.href);return false;
That is the most fantastic thing I have ever seen! Take it outside babeee! If I had one of those I would not need or want a car ever again.

[Boss Man]

If I ever tried something like that, I might get the urge to poo

It looks like some Frankenstein creation, based on a Bike, a scooter and a skateboard.

[EdgarHF]

Don't worry about the "burn" and the sweat - that's a GOOD thing!

OMG.. ..I MUST have one of these!!!:
http://www.youtube.com/watch?v=67i6d9Hx ... re=related" onclick="window.open(this.href);return false;
That is the most fantastic thing I have ever seen! Take it outside babeee! If I had one of those I would not need or want a car ever again.

Please say it isn't so!!!

[ldematto]

Our boat seems to be problematic, this weekend no exception Last year we put a new engine (I/O Merc Cruiser 305 HP) this year so far, power steering pump, along with all regular maintenance stuff, painting the bottom, replace snaps for top, blah, blah, it's always something. NOW, it appears we may have lost the outdrive, or at least it appears not to be working - Sea Tow had to bring us in - Thank goodness for them! They say the best boat days are the day you BUY the boat and the day you SELL it - LOL

Labor Day is now behind me, boating not going to happen, so back to behaving and getting healthy and fit. Today I have annual exam - all good news so far with blood tests.

I'm going to lunch today with workout buddy, who no longer comes over due to a second job It will be great to see him!

Have a great day!

[fitoverforty]

They say the best boat days are the day you BUY the boat and the day you SELL it - LOL

That's funny! Look on the bright side Lu, I've never owned a boat with an actual motor....most of the "boats" I had have a little valve stem on the side that you blow into to..

Today I have annual exam - all good news so far with blood tests.

Yay! That reminds me, I'm due for mine too.
Have a great week Lu!

[ldematto]

Ha~! Lynne, that's next boat! Ours is just a little one - 21 footer - not even close to big league, also 25 years old! But just enough for us - grandson loves it! Soon I hope (once we get it fixed again!) to teach him how to ski - one of fave pastimes as a kid. Also, he loves to go crabbing off the bow when we are anchored at the beach.

Doctor said I'll live to be 100 - everything is good to go Soooooo, now it's time to get really serious - one BAD thing was her scale registered me heavier than I am at home!

[Boss Man]

The scale was set to freak out mode. Probably a little scare tactic, to shock patients into complying with what the doctor wants more easily