New updated workout, out with old in with new..

[Bonnie]

Thanks sandi, If I can make even ONE person feel as good inside & out, as I do, then as a trainer I will of succeeded, spread the happiness is outlook

[Bonnie]

Brent thanks

[Bonnie]

Oh & sandi, I was reading your journal, why would you think you will gain fat to build muscle ?..No need.

[fitoverforty]

Awesome Bonnie. You look amazing.

[Fygle]

You look so strong! Incredible

[Bonnie]

Thanks lynne..thanks fygle I feel strong to, its an awesome feeling

[Bonnie]

todays workout

HIIT elliptical resistance level 10
3 intervals 1 min/ 2 min
3 mins @ 2.9
20 mins SS

I am going to continue on fat loss program, according to the article noosk posted awhile back, in order for skin to possibly resume some of its shape I would need to be in the low teens for body fat % .I need to find a way to have mine tested.Today one of the trainers asked me if I have considered competing in body building, so I think I will add that to mt " within the next year " category, so when people ask, I can say YES.Had the guy who works Saturday mornings show me how to work that assisted pull up machine, so I'm good to go for tomorrow.Have a great day everyone

[Boss Man]

You deserve a lot of credit for your heard work, persistence and unwavering belief in yourself.

Not least because you're someone that has had emotional / mental issues and those could have at some point, played a part in how well you could stick to things and not get put off. I bring your past up, only to highlght the greater significance of all you have achieved, not to patronise or put you on some kind of "someone made good" type of pedestal, but because your past encompasses the scale of your achievements and because I've always respected you and always will.

You ARE a very good artist and you have worked hard to craft something, strong, beautiful and healthy and you are a very, very good rolemodel to other females about never having to live yourself life waiting for the day when you can barely walk properly anymore, or get confined to bed.

Your body is a wonderful statement to females, about how you shouldn't have to settle for second best and how aging shouldn't become potentially painful and an ever increasingly joyless experience.

Your body helps disspell the bollocks surrounding females and strength and it's acceptability in all forms, or how it makes a female look.

I am rightly proud of you Bonnie. I've never really said it much, but I've thought it quite a few times and I felt you deserved to read it from me here and now.

You have been a brilliant member of this site and your input, personality, warmth and attitude have made me proud to be part of this community with you and you've proven that you were never going to be some also ran, that tried and gave up within weeks.

You proved you're more than people might have thought and you showed people it's never to late to believe in yourself. If you value yourself at all, you're worth the time and effort and everything you have done has been a huge compliment to you as a person and it's now with your physical and educational attainments, that you have the greatest right in all your life, to be very, very proud of yourself.

You'r a superb individual and a true Lady. WELL DONE on everything you have achieved and don't ever stop being you. You're still proving a point and I know you won't stop. Especially with the support, understanding and belief of us lot to be there for you always.

Keep on working at it and never let anyone or anything put you off and certainly never let anybody make you feel bad for who you are or what it means or is worth. You have a right to be healthy and strong, but you don't have a right to be criticised for it, just because you don't want to potentially be suffering quite a bit in 30 years.

You'v turned your life around and you deserve to reap the benefits now, so don't ever underestimate what you have done, or undervalue it, because it's worth a lot for the inspiration of others and to your chances of living a better future.

The sort of future you now unquestionably now deserve.

WELL DONE again Bonnie, you're amazing.

.

[Bonnie]

Its all good boss man, if it wasn't for that past, I'd not be as enlightened & able to have first hand knowledge of both sides of the fence, mentally & physically.

Thank you for your words & continued support & for moderating this site, the endless advice for everyone, not quite sure how you find the time & energy, but bless you for it.

There were a few times in the last year when I had doubts as to whether a woman age, could indeed achieve such muscle & fat loss.I decided at about 6 months in that I would do whatever it took, as long as it was safe.The carbohydrate cut was the biggest challenge, but it ended up making it so I now appreciate foods whole, I use no margarine, mayo' sugar etc..& it all tastes GOOD just the way it is

I hope to be able to help others achieve their fitness goals & ultimately enhance the rest of their scope of life interests, it is thoughts that training spills over into everything you do, because of the discipline & sense of achievement.At least that has been experience this year.

I wake happy, healthy & positive each morning & will do what it takes to continue that for life.

Now I better busy fingers drawing stick man stretch's for assignments

[EdgarHF]

[Boss Man]

Thank you for your words & continued support & for moderating this site, the endless advice for everyone, not quite sure how you find the time & energy, but bless you for it.

The energy is the easier part, but the time is there, most of the time .

I hope to be able to help others achieve their fitness goals & ultimately enhance the rest of their scope of life interests

You'll be fine. You have a great power now that can be used for positive things, but it will come wiht great responsibility, that I know you are more than able to deal with.

So just keep believing in yourself and no worries okay .

[Bonnie]

Yep no worries really.I am so glad I have an artistic background, that was a lot of stick men .I recall a trainer drawing them on the program card to depict the exercise, so I drew those too.I know when they did that for me, it made it easier to understand, in the beginning.One more scenario, fake person, then onto the real ones.. person for today had to move her appointment, though I worked on assignments the whole day, so at least they are almost done.I' m going to design some programs for mom & some of her friends while I visit, I personally won' t be working out that week, still need to keep busy though, or I' ll end up going crazy Have a good Monday everyone

[Bonnie]

Todays Workout

Chin up
1 x 9/8/7
with
DB lunges
1 x 10 x 20lb
Step ups
2 x 8 x 80lb

Dead lifts
1 x 5 x 120lb
2 x 5 x 125lb
with
Upright rows
3 x 10 x 17.5 lb

TBar row
3 x 8 x 50lb
with
DB press on ball
3 x 10 x 22,5 lb

DBL leg drop with ab curl
3 x 10

Planks
1 x 90 seconds
1 x 2 min

Side planks
2 x 1min ( both sides 2 x )

Enlisted a few more candidates, met one of the weight room attendants.Since I go in the early am I have never met most of the staff.Edgar I noticed you said you hate planks, seriously they are time consuming & boring, found myself writing in book on the side ones, though planks are the BEST for core strength, so DO then !

[fitoverforty]

found myself writing in book on the side ones

show off

DBL leg drop with ab curl

what is this?

[Bonnie]

I start in the supine position with hands behind head holding a pole,Legs are raised at 90 degrees,,I then lower them to about 4 inches off the floor ( the point before you feel your back become involved ) then I raise them back up to 90 degrees & at the top I add a reverse curl driving up through heels.It is actually a contraindicated ( not recommended ) exercise unless the abs are already in good shape, so instructors said.