100 lb. Club - Weekly Exercise 11/15 - 11/21

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11-15-2004, 10:24 AM
Hello, sports fans! Well, I'm (with gratitude) robbing this wonderful thread idea from elsewhere on the site. It seemed to me that it would be a good idea to have a weekly thread here within our group devoted to exercise check-in; my thought is that it will help us to keep ourselves accountable for getting in some daily exercise, help us to motivate one another, and just plain be interesting since we like each other and are interested in how it's going for one another!

So, if you want to participate, just log in and give a quick post with an update on what you accomplished in the way of daily exercise! Doesn't have to be a big, long-winded explanation -- just the quick and the dirty, unless you have more to say!

11-15-2004, 12:35 PM
I'll be back later to give an update for today's exercise, but here are my results for last week (see siggy below for my month-to-date totals.) I promise I'll improve!

WATP Miles Walked: 13
HIIT Miles Biked: 12.75
Weights Workouts: 0 ( :( )
Step Workouts: 0 (I'm waiting for two new workouts to arrive)
Ramp Workouts: 2

Not so stellar, but at least I'm still exercising every day. Today will be Day 11. :D I'm expecting in the mail 4 DVD's: 2 for weights, and 2 for step. Then I'll work out my whole rotation, so I'm covering all bases and allow for muscle recovery, etc.

11-15-2004, 01:33 PM
Wow Sarah you KICK BUMS!! :cp: You amaze me!!

I did 3 mile WATP. I just got Tae Bo Ultimate Abs and the tape looks extremely hard and fun!! It has a bunch of segments which equal to about 1hr workout. I'm going to TRY and do them though out the day. :crossed: I'll also be back later to update. My ankles/knees feel fine and I got some new shoes they are Avia's Cross Trainers w/ anatomical cradle to hold my heel in place and calilever to soften impact. I'm also on the Glucosamine Sulfate 1000 for my knees. I wanted 1500 but they were out! Popular stuff!!

I'm trying not to think of the 3lbs I gain. Sabotaged by DH. Which is really upsetting because this is my 1st gain since I've been on the plan. I know I have to be stronger. I really love the guy but he used to leave candy, chips bakery goods next to my desk. I said use to because midweek he decided to go on a diet. I thought great we can help each other. Now it's worse he complained constantly about not being able to eat brats. (he had one the day before) Then he complained about pop and on and on... one after the other all though out the day/night... then when I asked if he wanted to do the 1mile WATP he said no he's not going to workout. He does enought at work. So he sat in the living room watching T.V. I wasn't able to do my workouts. Since he was watching it yes I could of asked him but I just didn't feel like getting that look! (I was weak) So between Halloween and now I've managed to put those nasty 3 lbs on. UGH!! I really think it's harder for me to be on my diet/workout now that he's on one. I want really want to work together with this but he has such a terrible attitude about his weight loss plan and the complaining is very stressful for me. I really didn't mean for this to be long and whining. . (that is why I haven't posted ) I'm going to stop now... thanks for letting me vent. I'll try and be strong..
P.S. Do I have to chang my ticker back to 221lbs?
WATP Miles 3 Miles
Tae Bo Ultimate Abs 0 Minutes
Richard Simmons 0
I want that Body SOF 0
Pilates 0
Arm & Abs Of Steel 0

P.S.S. Sarah I hope you don't mind me "Borrowing" your Ideal on posting your workouts.

11-15-2004, 01:50 PM
Mez, you don't have to change your ticker if you don't want to. You can make it your goal to get back to where you were. Either way I don't think anyone will think any less of you. Just posting here that you gained and your frustrations was hard to do. I applaude you for being so forthright with your gain.

Fortunately I have a very supportive husband. We exercise together but if he does not want to because he is busy with something else I take the incentive and go on my own. Grab that remote and take control of the TV and do that workout. It's your right has a loser!! :) heheh...Just let his complaining go in one ear and out the other. Be considerate and a good listener but you don't have to let his attitude bring you down. My husband and I look at exercising as spending quality time together. What could be important than staying healthy for each other and our family. That is true quality time!! Very bonding. Maybe if you are patient he will come around about the way he is thinking. Don't let your gain push you further back. You can be strong!!

11-15-2004, 05:44 PM
OMG Stick a fork in me I'm done!!! Sarah I think you might enjoy this workout!!
It was one H*LL of a workout. I didn't do it all only 25 minutes and the sweat was pouring off me. (sorry if I gross you out) I FEEL AWESOME!!! I'm SOOOOOOOOO HAPPY and Stinky!! LOL I also got my 10,000 + steps in so far. Life is good.

11-15-2004, 05:50 PM
1 hour deep water aerobics
2 mile WATP
20 min. stretching
and a forced march for my little dog :devil:

11-15-2004, 06:06 PM
Tammy thanks for your support. I'll going to do my best to stay positive. I'll try and be more understanding/strong and lead by example ... I'm sure he's having a ruff time. He's doing his own thing. I'm not sure what he's very secreative. I've picked up some books Atkins and South Beach for him. Just in case he might want to try that. I also entered him in my WW Pure Points Software. Plus my Diet Power Software. I'm thinking he can pick what he likes from each. I have a long talk with him and show him and leave him alone. I think things will be fine.

11-15-2004, 08:18 PM
Quick update. No formal exercise this weekend, as I had to go to drive 7 hours to/from Virginia for a wedding. However, I did dance my booty off on the dance floor ("She's a brick... HOUSE," which is sort of my "pump up" song when it comes to lifting weights).

Today I did upper body weights, but didn't get a chance to do cardio as the gym was packed. Tomorrow...

Ivanna B. Skinny
11-15-2004, 10:14 PM
Monday -- CHECK!

I finally got off my bum and did something tonight! Actually, I did have a good excuse for resting up over the weekend...A couple of years ago, I "strained" my ACL, and last week when I ramped it up a bit, I must have over done it. I aggravated that knee, and had to limp around in my brace all weekend. Oh, well. So, tonight, I ventured back to the gym, and did a slow 30 mins on the elliptical, then arms and abs. I feel good, but I dont have that exercise high like I usually do, but at least I went!

11-15-2004, 10:59 PM

Walking: 5 miles
Bike: 1 mile, was waiting on an elliptical to open up.
Elliptical: 4 minutes of HIIT (30 sec. jog, 30 sprint, etc.) An additional 20 minutes. Total of 2.05 miles.
30 minutes of lower body work with Nautilus

All total I burned almost 1000 calories today.

I have a few questions though. I am new to HIIT. I went to one site and they suggested doing it for 4 minutes. Like I mentioned above and then work up to a 15 minute cycle in 8 weeks. Then on another website it suggested that you sprint (just an example) for a minute and then jog for up to two minutes and repeat. Does it matter which approach? Will they both work? Secondly, I do cardio and weights on the same day. Should I do my cardio first or last. On the HIIT website they suggested you do your weight training first and then your cardio. Any advice would be greatly appreciated.

11-15-2004, 11:00 PM
Well, I finally have enough energy to add some exercise in... plus thanks to my lovely friend in Texas who sent me WATP the 1 mile workout. Just the perfect amount of time for me! I did it yesterday and today.. my goal is to do it 6 days a week. We'll see.


11-15-2004, 11:34 PM
Hello all! Tonight I biked 9 miles in 30 minutes -- mostly steady rate, just a couple of intervals.

Aimee -- congrat's on the WATP acquisition! I'm glad that you're enjoying it -- I have to say that the 20-minute timeframe sure makes it difficult to come up with reasonable excuses. I hope you keep it up! :)

Mez -- I was so pleased to hear about your workout!! Go, YOU! I agree with Jen's words to you, and am glad to hear that you're going to just move forward on your own -- you can only set a good example, you can't do it for him. I think it's great that you're providing different options for him, but ultimately, he's going to have to make up his mind that he really wants it. And when he does, you'll still be there doing it, living it, walking it every day. I'm proud of you. I have trouble with my partner too, but we just have to be strong and focus on our continued progress even if the ones we love don't share that focus. It just is what it is, and even though it's harder to go it alone with someone who's not pulling in the same direction, we just have to stay strong and dig in our heels to put our own needs (like exercise and cooking healthy food) if not first, at least in equal footing to their needs to live off-plan. You're going to have to just assert your rights, and continually remind him that you're doing something really important for yourself. That's what I'm doing, and I have to repeat it a lot, but if I do it in a way that doesn't make her feel guilty or defensive, it goes over a lot better! (Then in a couple of days -- or less -- I have to do it all over again! :dizzy: )

Tammy -- Hmm... HIIT, my favorite! :D Well, definitely do the weights FIRST, as you don't want to use up all your juice before you even get to the weights. Ideally, you'd do them at different times of day, making sure to have protein in your system both before and after the weights workout, and adding some simple carbs to that protein after the workout too. Your muscles really want them then. As for the 4 minute thing: huh?? 4 minutes? Not really sure where that comes from. I've heard 20 minutes, if you're really going full throttle, because the argument there is that if you're really giving it you're all, you can't actually DO more than 20. And if you can, then your "10" intensity level might not have been a 10 after all, or perhaps you could have squeezed out another 10 interval. I find that sometimes I use that approach, and other times I combine intervals with steady rate, and use the steady rate to buy me more time on the bike, so I'm burning more calories ultimately, while still all reaping the benefits of the intervals. Now it may be different for a jogging/running combo, because that's increasing your running skillset not just adding intervals. So there's more conditioning occurring. I don't run (YET!) so I can't give you much in the way of advice on that, but it sounds like maybe that 4-minute recommendation is not simply addressing the introduction of intervals, but the intervals of RUNNING, specifically. Learning to run properly is not something that happens overnight. A lot of people go to classes or follow very specific programs to build their running endurance and learn to run safely. I know that there are some great websites out there on running; have you checked them out yet? Very EXCITING! Running is one of my ultimate goals, but I want to be careful with my knees, so I'm waiting till I lose more poundage to start. (I did jog a little on my nature hike yesterday, and that was pretty freaking exciting! :lol: Seriously!)

11-16-2004, 10:09 AM
Now *I'm* the one who's confused! :) I think maybe our definitions of what HIIT are may be different. Sarah, what you're describing is entirely new to me (I think). The kind of interval training I do is to go really fast or up the resistance for a specified period of time (or you can do it with a particular heart rate), then recover for another specified period of time. For instance, on the elliptical trainer, I do 3-minute intervals -- 3 minutes of hardcore resistance, then 3 minutes of at a lower resistance. Other people do shorter or longer intervals, but I like 3 minutes. I know there's some science behind which burns fat faster, but I just do what I think is challenging & makes me sweat!

Now, Sarah... please do explain how you do intervals! I'm intrigued...

11-16-2004, 10:12 AM
Oops - exercise update for today:

30 minutes on the stairmaster
15 on the elliptical

11-16-2004, 11:16 AM
Jen, it sounds to me like you're doing what I'm talking about. In Tammy's post, it seemed like she was going to jog with 4-minute running intervals, and I had never heard the "4-minute" part, so I was guessing that it was a running thing, which can require more training and conditioning than some others, like biking or the elliptical.

I've shared a bunch of HIIT-related links and been a part of a lot of discussion on the topic, and I know that others have as well. So I did a search on "HIIT," and cherry-picked some of the better threads with info that could be helpful to those interested in the topic:

http://www.3fatchicks.com/forum/showthread.php?t=45238&highlight=hiit(in this one I provided a couple of links to other sites with info on HIIT)
http://www.3fatchicks.com/forum/showthread.php?t=43029&highlight=hiit (this one has some info on why you do weights before cardio, rather than after)

Hope that's enough to get you started! Later, lovelies! :)

11-16-2004, 12:35 PM
Sorry about the confusion...Here is the link: http://www.musclemedia.com/training/hiit_table.asp.

Just making sure I have this all right. Break down of HIIT...To Higher your heart rate and then lower it. Higher it, then lower it. Do I have this correct?

Unfortunately there is not enough time in the day for me to do my cardio and weights at different times. I walk back and forth from the daughter's school, but the road would not be the best to try any real cardio work-up on. I don't care to break a leg. So, I am really kind of stuck doing my cardio and my weights at the gym.

11-16-2004, 01:37 PM
I would like to know what you guys think. Should one eat something before a workout? (I'm talking a light meal/snack)
What do you do??

11-16-2004, 07:57 PM
45 min. weight lifting
20 min. stretching
thinking about doing a WATP tape. . .(oh, I wish thinking burned calories)

Mez, I eat a little bit before I do my water aerobics only because I get incredibly hungry halfway through and run out of steam if I don't eat.

I don't eat before I lift because I feel sick to my stomach when I do. I drink lots of water before I do either, however.

11-16-2004, 10:46 PM
After work, I did weights - arms - then did the 1-mile WATP twice, wearing a 10 lb. pair of ankle weights and a 6 lb. pair of Ironhands. Woo hoo!

As for eating before working out, Mez, it's a little complicated. It depends on a lot: what you're doing, how not eating during that activity makes you feel, if it's morning cardio or not, etc. Everybody's different, and different activities -- like weights vs. cardio -- warrant different eating for optimum performance. Sorry for the non-answer, but it's not really a simple question! :)

11-17-2004, 01:08 PM

Walking: 3 miles
Elliptical: Total of 30 minutes, 24 of that being HIIT.
Upper body work with Nautilus: 40 minutes

11-17-2004, 08:54 PM
35 minutes on the StairMaster
15 minutes on the elliptical
20 minutes of lower-body weights

11-17-2004, 09:21 PM
Just the 2-mile WATP DVD with 3 lb. weights for me............ I'm feeling lazy tonight!

11-17-2004, 09:50 PM
1 hour shallow water aerobics
15 min. stretching

11-18-2004, 09:38 AM
Ran out of time for cardio this morning (walk tonight!) but I did a very solid 35 minute upper body workout and 10 minutes of cardio (warmup).

11-18-2004, 10:43 AM
Tues - WATP - 3 Miles I also made my goal of 10,000 Steps.

Wed - WATP - 3 Miles I also made my goal of 10,000 Steps.

Sheila & Sarah - Thanks for your advice. I found that I seem to lose some of my energy if I didn't have something light before WATP. I rarely ate before I did my Arms and Abs of Steel. I felt fine thought out the workout. (The workout uses weights) I was getting advice from friends some said eat some said don't....

I did plan on doing two workout videos a day but my husband told me I better take it slow so my knee and ankle adjust to it. So I'm being good. It's been kind of hard. I want to work out so bad.... lol (Did I just type that??!!)

Well I'm off to do my workout...

11-18-2004, 12:44 PM

Walking: 5 Miles
Lower body weights: 45 minutes
Elliptical: 24 minutes of HIIT.

11-18-2004, 02:46 PM
I did plan on doing two workout videos a day but my husband told me I better take it slow so my knee and ankle adjust to it. So I'm being good. It's been kind of hard. I want to work out so bad.... lol (Did I just type that??!!)
Mez, I agree that it's wise to take care of your knee and ankle, so I would definitely start out with one cardio session per day. But what about weights? Obviously you don't want to work the same muscles over two consecutive days, but couldn't you work out a rotation whereby you're doing weights at least 4 times a week in addition to the cardio? If you want to work out more, that would be a way to really help your body and progress -- provided you have the time -- and it wouldn't affect your knee and ankle if you had proper form.

Just a thought. :)

11-18-2004, 10:03 PM
Tonight I did the Kathy Smith Step Workout for 25 minutes. Yikes!

11-18-2004, 10:20 PM
45 min. weight lifting
20 min. stretching
2 mile WATP

11-19-2004, 12:39 PM

Walking: 3 miles
Arms with Nautilus: 40 minutes
Elliptical: 24 minutes of HIIT

11-20-2004, 12:17 PM
30 minutes elliptical
10 minutes StairMaster

Off to Virginia with little access to the internet, so I won't be logging for a while. Happy holidays, all!

11-20-2004, 10:07 PM

1 hour combo water aerobics


3 mile WATP
20 stretching
weights - shoulders, triceps, biceps

11-20-2004, 11:13 PM
Friday & Saturday - 1 mile each

11-20-2004, 11:49 PM
Thurs - WATP - 3 Miles I also made my goal of 10,000 Steps.
Tae Bo Ultimate Abs - 15 Minutes

Fri - WATP - 3 Miles I also made my goal of 10,000 Steps.

Sat - WATP - 3 Miles I also made my goal of 10,000 Steps.

Sarah that sounds great! Its also my husband, my son and I can do together. Now were working on when we can do this at a family if not. I have a basic ideal on what I want to do. Thanks once again for your advice.

11-21-2004, 09:27 PM
Well, I slacked Friday and Saturday (surprise romantic evening on Friday, and full-blown laziness on Saturday.) Today I biked just under 8 miles in 30 minutes doing intervals, and then later did the 2-mile WATP with my 3 lb. Ironhands and 10 ankle weights.

11-21-2004, 10:06 PM
30 min. walk (outside)
20 min. stretching

11-21-2004, 11:31 PM
Well, I've been pretty sick the past few days. Ick!! My little one is sick also making this twice as tough. Anyways, I could not make it to the gym today but need to report for Friday and Saturday. I took it easy those days since I was sick.

Elliptical: 30 minutes
upperbody with Nautilus: 30 minutes

Elliptical: 24 minutes of HIIT, total of 30 minutes.
Lowerbody with Nautilus: 30 minutes.

I hope the heck I feel better this coming week.