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02-07-2016, 11:02 AM
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#31
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Green Tomatoes
Thread Starter
Join Date: Aug 2009
Location: Kirkwood, Missouri
Posts: 11,897
Height: 5'9"
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February goals: 1200 minutes, 8 ST session, 23 days of at least 8K steps
1: 40 walk; 40/1200
2: 25 walk, 30 dance & stretch & ST; 95/1200, 1/8 ST, 1/23 8K
3: 30 walk; 125/1200, 2/23 8K
4: 40 walk; 165/1200, 3/23 8K
5: 40 walk; 205/1200, 4/23 8K
6: 40 walk; 245/1200
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02-07-2016, 11:47 PM
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#32
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Senior Member
Join Date: Nov 2015
Location: Canada
Posts: 1,759
S/C/G: 176.2/154.2/130
Height: 5'4"
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Feb goals:
1. 1000 min of intentional exercise
2. 6 WT
02/03 - 40 min bike/treadmill (40/1000)
02/05 - 55 min bike/treadmill (95/1000) plus 1/6 WT
02/06 - 65 min walk (160/1000)
02/07 - 65 min bike/treadmill (225/1000)
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02-08-2016, 08:17 AM
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#33
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persist
Join Date: Feb 2008
Location: Canada
Posts: 3,058
S/C/G: 316/307/299
Height: 5' 6"
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week 2 walk 10 minutes daily this week
New week
GOAL: 10 min walking/exercise daily
2/8 10 min walk completed
2/9 10 min walk completed
2/10 10 min walk completed
2/11 10 min walk completed
2/12 20 min walk completed
2/13 10 min walk completed
2/14. 15 min walking done
2/15. 10 min walking done
Last edited by onebyone; 02-15-2016 at 10:48 PM.
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02-08-2016, 08:32 PM
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#34
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Senior Member
Join Date: Nov 2015
Location: Canada
Posts: 1,759
S/C/G: 176.2/154.2/130
Height: 5'4"
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Feb goals:
1. 1000 min of intentional exercise
2. 6 WT
02/03 - 40 min bike/treadmill (40/1000)
02/05 - 55 min bike/treadmill (95/1000) plus 1/6 WT
02/06 - 65 min walk (160/1000)
02/07 - 65 min bike/treadmill (225/1000)
02/08 - 100 min walk (325/1000)
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02-09-2016, 04:23 AM
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#35
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Junior Member
Join Date: Feb 2016
Posts: 5
S/C/G: 140/140/120
Height: 5' 6"
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Since it's been quite some time since I've been in the habit of exercising, my goal is just to get to the gym 2x week on Tues and Thurs for the rest of the month. Starting tomorrow! Eerk!
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02-09-2016, 10:03 AM
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#36
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Green Tomatoes
Thread Starter
Join Date: Aug 2009
Location: Kirkwood, Missouri
Posts: 11,897
Height: 5'9"
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Welcome, ShinyHappySkinny !
CallyMay: 4 ST / week, bike & walk everywhere
CleverName: 4 workouts / week
dee26: 4 workouts / week
flower1: 1000 min, 6 WT
gardenerjoy: 1200 min, 8 ST, 23 8K steps
Izzie: 27 days of exercise (at least 20 min)
K9Owner: follow weekly plan of steps, Zumba, lifting
magistra17: walk 15 min 5 days / week
Nici: 600 min, 12 ST
Obsidianbbw: 8 cardio, 8 ST, 8 pilates/stretching, 12 walks
onebyone: 10 min / day
sydditt: 3 ST & 40K steps / week
SeeMyFeet: 8 miles
ShinyHappySkinny : 6 gym visits
Tabbycat: 650 min
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02-09-2016, 10:06 AM
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#37
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Green Tomatoes
Thread Starter
Join Date: Aug 2009
Location: Kirkwood, Missouri
Posts: 11,897
Height: 5'9"
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February goals: 1200 minutes, 8 ST session, 23 days of at least 8K steps
1: 40 walk; 40/1200
2: 25 walk, 30 dance & stretch & ST; 95/1200, 1/8 ST, 1/23 8K
3: 30 walk; 125/1200, 2/23 8K
4: 40 walk; 165/1200, 3/23 8K
5: 40 walk; 205/1200, 4/23 8K
6: 40 walk; 245/1200
7: 35 walk; 280/1200, 5/23 8K
8: 20 walk; 300/1200
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02-09-2016, 08:35 PM
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#38
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Always FatGirlVSFitGirl
Join Date: Feb 2005
Location: PA
Posts: 4,077
S/C/G: 206/180/155
Height: 5'3 1/2"
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Hi all! GardenerJoy hope it's not too late to join in :blush:
Feb goal complete weeks 4/5 of 12 week program
Had to restart week 4, was only doing cardio
Cardio 6x, strength 3x, yoga 3x
Week 4 -
2/8-cardio (33 min walk outside at lunch), strength, abs
2/9-cardio (36 min walk outside at lunch), yoga
2/10-
2/11-
2/12-
2/13-
2/14-
2/15-
Hope everyone is doing well 
Last edited by kelijpa; 02-09-2016 at 08:35 PM.
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02-10-2016, 10:31 AM
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#39
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Green Tomatoes
Thread Starter
Join Date: Aug 2009
Location: Kirkwood, Missouri
Posts: 11,897
Height: 5'9"
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Glad to have you, kelijpa! It's not too late to join until March 1. 
CallyMay: 4 ST / week, bike & walk everywhere
CleverName: 4 workouts / week
dee26: 4 workouts / week
flower1: 1000 min, 6 WT
gardenerjoy: 1200 min, 8 ST, 23 8K steps
Izzie: 27 days of exercise (at least 20 min)
K9Owner: follow weekly plan of steps, Zumba, lifting
kelijpa: weeks 4 & 5 of 12-week program
magistra17: walk 15 min 5 days / week
Nici: 600 min, 12 ST
Obsidianbbw: 8 cardio, 8 ST, 8 pilates/stretching, 12 walks
onebyone: 10 min / day
sydditt: 3 ST & 40K steps / week
SeeMyFeet: 8 miles
ShinyHappySkinny : 6 gym visits
Tabbycat: 650 min
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02-10-2016, 10:32 AM
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#40
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Green Tomatoes
Thread Starter
Join Date: Aug 2009
Location: Kirkwood, Missouri
Posts: 11,897
Height: 5'9"
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February goals: 1200 minutes, 8 ST session, 23 days of at least 8K steps
1: 40 walk; 40/1200
2: 25 walk, 30 dance & stretch & ST; 95/1200, 1/8 ST, 1/23 8K
3: 30 walk; 125/1200, 2/23 8K
4: 40 walk; 165/1200, 3/23 8K
5: 40 walk; 205/1200, 4/23 8K
6: 40 walk; 245/1200
7: 35 walk; 280/1200, 5/23 8K
8: 20 walk; 300/1200
9: 15 dance, 15 walk, 15 ST; 345/1200, 2/8 ST, 6/23 8K
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02-10-2016, 09:07 PM
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#41
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Always FatGirlVSFitGirl
Join Date: Feb 2005
Location: PA
Posts: 4,077
S/C/G: 206/180/155
Height: 5'3 1/2"
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Feb goal complete weeks 4/5 of 12 week program
Had to restart week 4, was only doing cardio
Cardio 6x, strength 3x, yoga 3x
Week 4 -
2/8-cardio (33 min walk outside at lunch), strength, abs
2/9-cardio (36 min walk outside at lunch), yoga
2/10-cardio (40 mins shovel snow), strength, abs
2/11-
2/12-
2/13-
2/14-
2/15-
Hope everyone is doing well
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02-10-2016, 11:28 PM
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#42
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Senior Member
Join Date: Apr 2015
Posts: 744
S/C/G: 196/158/150
Height: 5' 6"
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Goal: Walk 15 minutes a day, 5 days a week.
Week 1: 2/5 - 2/11
Day 1: 15 min. walk
Day 2: 15 min. walk
Day 3: 15 min. walk
Day 4: 15 min. walk
 Hi kelijpa! I hope you are doing well!
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02-11-2016, 02:20 AM
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#43
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Senior Member
Join Date: Nov 2015
Location: Canada
Posts: 1,759
S/C/G: 176.2/154.2/130
Height: 5'4"
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Feb goals:
1. 1000 min of intentional exercise
2. 6 WT
02/03 - 40 min bike/treadmill (40/1000)
02/05 - 55 min bike/treadmill (95/1000) plus 1/6 WT
02/06 - 65 min walk (160/1000)
02/07 - 65 min bike/treadmill (225/1000)
02/08 - 100 min walk (325/1000)
02/10 - 50 min bike/weights (375/1000) and 2/6 WT
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02-11-2016, 09:32 AM
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#44
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Green Tomatoes
Thread Starter
Join Date: Aug 2009
Location: Kirkwood, Missouri
Posts: 11,897
Height: 5'9"
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February goals: 1200 minutes, 8 ST session, 23 days of at least 8K steps
1: 40 walk; 40/1200
2: 25 walk, 30 dance & stretch & ST; 95/1200, 1/8 ST, 1/23 8K
3: 30 walk; 125/1200, 2/23 8K
4: 40 walk; 165/1200, 3/23 8K
5: 40 walk; 205/1200, 4/23 8K
6: 40 walk; 245/1200
7: 35 walk; 280/1200, 5/23 8K
8: 20 walk; 300/1200
9: 15 dance, 15 walk, 15 ST; 345/1200, 2/8 ST, 6/23 8K
10: 40 walk; 385/1200, 7/23 8K
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02-12-2016, 09:51 AM
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#45
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Green Tomatoes
Thread Starter
Join Date: Aug 2009
Location: Kirkwood, Missouri
Posts: 11,897
Height: 5'9"
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How to Shovel Snow without Injury
By gardenerjoy (who is not a doctor, PT, or nurse – just a librarian with tricky knees and lower back problems)
Start weeks in advance with a strength-training program (at least twice a week) that includes squats and lunges. I didn’t realize what it means to “lift with your legs” until I was strong enough – it means to do the exact same well-formed squat or lunge that you do while exercising.
Be happy! Shoveling is the closest thing most adults get to playing in the snow so summon the energy of making snow angels and sledding.
Warm-up by walking around to assess the situation and doing an easy area first where it’s simply pushing the snow. Use a shovel with a long enough handle that you’re not bending over to push snow.
The safest sequence for depositing a full shovel of snow is to squat or lunge, lift with your legs, and turn the shovel to dump.
Avoid any awkward movements of the arms while lifting. Arm movements happen when feet are firmly planted either in a squat or lunge or when fully risen.
Avoid tossing the snow from the shovel by a rapid forward movement of the arms – that’s a good way to pull a back muscle. Turn the shovel and tap the handle to get the snow to release from the side.
Stretch the hamstring muscles during your cool-down.
February goals: 1200 minutes, 8 ST session, 23 days of at least 8K steps
1: 40 walk; 40/1200
2: 25 walk, 30 dance & stretch & ST; 95/1200, 1/8 ST, 1/23 8K
3: 30 walk; 125/1200, 2/23 8K
4: 40 walk; 165/1200, 3/23 8K
5: 40 walk; 205/1200, 4/23 8K
6: 40 walk; 245/1200
7: 35 walk; 280/1200, 5/23 8K
8: 20 walk; 300/1200
9: 15 dance, 15 walk, 15 ST; 345/1200, 2/8 ST, 6/23 8K
10: 40 walk; 385/1200, 7/23 8K
11: 50 shovel snow; 435/1200, 3/8 ST, 8/23 8k
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