Would like an exercise buddy
 

Hi there
 

Hi there!

I would love an exercise buddy. Just to keep me accountable. I am always looking for fun ideas and new ways to get fitness in to my (almost) everyday life. I am not a gym rat..tried it in a prior life and it saved my life but I like outdoors and fun things if I can - that way I can stay motivated because I had fun!

If you need an exercise buddy I am more than willing. Would like to share tips and keep me accountable. Let me know!

by the way - like your quote!

Summer

happy to have a buddy
 

the more the merrier!
 

Sarah's Plan
 

Hello Gen and Summer! :wave: Summer, allow me to introduce myself: I'm the one Gen referred to over at the Ladies Who Lift forum. I'm expecting a Cross Bow machine this week, and will begin to use it once my partner and I get it put together -- which apparently takes some time. I don't go to the gym, but I have in my basement a treadmill and exercise bike, as well as some dumbbells that I don't use yet.

Once I've got the machine up and running, my goal is to do 3 days resistance training, and 3 days cardio. One day of optional rest -- with optional moderate cardio fine if I feel like it, but not required. I'm SO excited about starting weight training -- I know it's critical for my weight loss, for my overall fitness level, for shaping my body's form, and for helping me with body's appearance as I'm losing weight, ie. loose skin, elasticity, and firm tone. I will be a slim person, but I will NOT be a flabby one. :eek: A smooshy 135#?? No, thanks. :nono:

Ok, here's the plan for this week (I've been cardio daily since last Wednesday; prior to that it was 3 times/week for three weeks, and prior to that it was like once a week) Here's this week's plan:
Monday 5/24: Bike 20 minutes minimum, with at least 10 minutes at "intense" speed (term used by my fitness/nutritional software) -- over 16 mph. --- Results: Biked 25 minutes, with 15 minutes at intense speed.
Tuesday 5/25: Bike 30 minutes minimum, with at least 15 minutes at intense speed.
Wednesday 5/26: Bike 20 minutes minimum, with at least 10 minutes at intense speed.
Thursday 5/27: Walk 30 minutes minimum, with at least 15 minutes at "brisk" level.
Friday 5/28: Bike 20 minutes minimum, with at least 10 minutes at "intense" level.
*The weekend exercise could be impacted by our going away for Memorial Weekend -- If we do, then I won't be exercising till we get back. I'll have to play it by ear, but if we stay, then this is what I will do:Saturday 5/29: Bike 40 minutes minimum, with at least 25 minutes at "intense" level.
Sunday 5/30: Walk 20 minutes minimum; Bike at least 40 minutes.

Hi Sarah and Gen!

I think we should all post here. It makes it easier because all people exercise differently - one day may be weights - the next day may be hiking or dancing or whatever floats one boat ;)

I think we need to use this forum to keep ourselves accountable, give advice, tips etc. I think we should post our goals weekly or daily and check in and go from there. Alot of this posting will be trial and error. We will see what works for us! :dancer:

As for me this is my plan - a minimum of 270 minutes a week of cardio work. I came to this number by talking to a friend who is a personal Trainer and she says that is the minimum I should be doing to lose weight. Call me crazy but I love having a goal to shoot for because before I was more haphazzard. So here I go! :tread:

I have done 111 minutes thus far. One hour of Tennis is scheduled Thursday and Saturday and Yoga for 45 minutes tomorrow! Plus walking my dog, who is getting so big it's almost like he is walking me.

Here are some stats:
I am 5'2"
HW: 175
CW:150
GW: 120

I am trying to eat more veggies and fruits. So when I want a snack I each for an apple instead of crackers. :hungry: I like to eat so this is important. I am trying to learn new and healthier cooking methods. :joker: oh the stories that will come from that :lol:

Have a great day! I look forward to getting to know you both better!

Quote:
Health is not simply the absence of sickness. - Hannah Green

be well.

:lol3: Summer :lol3:

Hi sarah and summer
well you two are way ahead of me.
today i did not exercise. i had to babysit my sisters kids because she went out of town for two weeks. and she's my real life exercise buddy :(
this weeks plan:
wed: go to gym 20-30 minutes on treadmill-interval training 3 mins at 3.6
1min at 4.2
weight training legs and butt
stretching
thurs: no exercise: babysitting again
friday:20-30 mins tread mill interval training
weight training back and abs
stretching
sat: 20-30 treadmill interval training
arms and shoulders
sun: 30 min treadmill interval training
or fitness class

ooof i'm tired thinking about it! but i always feel great afterwards.
even after going just two weeks i already feel the difference just going up the stairs and walking. i had a lot of pain in my legs and hips doing those things but it's slowly going away. :)

and...
i weighed myself today and have lost my first 3.5lbs :smug: woohoo
so keep up the good work - way to go on the extra minutes put in!- and i'm sending good vibes to you :goodvibes

gen

Yeah!
 

:bravo: Gen for losing 3.5 lbs that is fantastic!

There are days you cannot exercise and that is okay! As long as it is not everyday. Plus it looks like you have quite the nice regimen scheduled for yourself :workout: You should congratulate yourself for putting a schedule together that you like - NO BEATING OURSELVES UP here. It doesn't help.

It is nice that your workout buddy is your sister - I would love that but she lives in another state entirely. :^:

I did my 45 minutes of Yoga and walking the doggy for my lunch break today which will give me a total of 171 minutes done thus far! I love Yoga - the weight training is my own body weight and my joints don't ache after and I sweat! I love that!

Sarah tell me how you like the crossbow machine (once you receive it and put it together). I have seen it advertised but I never knew anyone who got one to ask.

Thanks for the good vibes! Sending :sunny: days your way!

:lol3: Summer :lol3:

Update for Tuesday
 

Hey there, Gen and Summer!

Well, no bike-riding for me yesterday -- I was walking my puppy (an Italian Greyhound named Louie) on an extended walk, and he cut his little paw on something (glass? I don't even know) so I took him to the vet's and he got a couple of stitches.....so exercise for last night got cancelled. But I'll be back on it tonight for sure. Good news though: I've lost another 2 pounds, giving me a total to date of 34, and I figured out (thanks to my Tanita BF scale) that somewhere between 27 and 30 of those pounds were FAT as opposed to muscle, since my body fat percentage has dropped 4% in the last 12 weeks! So that's my good news....that, and I'm in the process of pulling out some clothes I'd outgrown and I've discovered that I'm down 2 sizes (sometimes one, depending on how the clothes run.) I've got a long way to go, but it's DEFINITELY encouraging! A couple of really cute things I ended up just bypassing altogether -- they were too small and now they're too big! :dizzy:

Gen :high: on the 3.5 pounds! Great job, girlfriend! Feels good, doesn't it? Good job, too, on the planning! -- so am I correct, you do weights and cardio on the same day?

Summer, you are such a sweetheart, feeling the good vibes -- I like you! :D With your yoga, have you studied it and just do it now independently -- or do you go to a class and do it in a group setting or what? Or do you do a tape? I'm sure I'll give you guys an earful (eyeful?) once I get rolling with the Cross Bow. I really did a lot of research on it before making the decision to buy it; I joined a couple of message boards devoted to weight lifting and/or the Cross Bow specifically, and also visited a number of fitness sites to get user responses. I know it's potential faults and inadequacies, as well as it's strengths and plusses......so I feel like I know what I'm getting into, and I expect it to meet my current needs. I know also that I'll need to augment my fitness training with some free weights as I move forward. For now, though, I think it'll do just right. I really am very, very excited though.....I think it's going to be fun!

Take care, you two!

Groovin on Thursday
 

Good Morning :coffee:

It's Thursday and I am in such a groove by mid week...I Love it! Mondays are ususally my hardest day so I enjoy as the week passes that day by!

Sarah sorry to hear about Louie and I hope his paw heals soon. My dog is named Fenway and he is a golden retreiver but he looks like an Irish Setter because he is red - he is a total yahoo...in other words we belong together. He and I went for a 18 city block walk this morning and the sun was shining - I loved it :love: because it has rained so much the past couple of months. :cp: Way to go on another 2 lbs gone! That is tremendous! I get on the scale on Friday mornings...and only Fridays because I will drive my ownself crazy :dizzy: and I don't need much help in that department. How do you figure out how much muscle vs. fat that you lost? because that is way cool!

Gen let anyone know they are welcome. What a nice Wednesday workout you had! :workout: Enjoy your day off today and be excited for Friday! makes the workouts go by faster.

I love Yoga! It has no negative impact on my joints and I feel worked out but less tense. I go to class and I do some on my own. I am starting to get very serious about it and actually study it. It has done wonders for my health in terms of stress because stress cause so much :censored:

Enjoy your day! I hope it is :sunny: where you are!

be well.
:lol3: Summer :lol3:

the thursday report
 

I can't even begin to say how happy I am that it is FRIDAY :D :D :D

Today I am did some damage control because one of my business partners walked out to go to a competitor. That was fun... :mad:

So it rained yesterday - no tennis but I went to yoga instead. 90 minutes! It was such a stress relief. Gen you are right there are so many different types of yoga many have the same fundamental poses they just do them in a different order, with modifications or a different intensity. I like Ashtanga yoga it is more aerobic and faster paced...as fast as yoga can be :p , There is Hatha yoga which is very relaxing and a slower pace, there is Vinyasa which concentrates on alot of various positions and Bikram which puts you into 104 degree room and you do the same sequence of positions every class and you sweat the toxins and your *** off.

Tennis today! Yippee!

Gen 18 blocks takes about 35 minutes and a "speed" walking pace with my dog. Way to go on sleeping in a little - I love when that happens! Good luck on the smoking - I did on and off for 10 years and got sick so badly that it scared the crap out me and I quit. I will grab one out of great stress at times but nowhere near where I used to be. Good Luck! I'll be praying and rooting for you!

Hi to Sarah - I hope you have a great Friday

:lol3: Summer :lol3:

Scale didn't move from 150 but at least it didn't go up!

friday friday woohoo
 

Hey, you two!
 

Hello, Gen and Summer! :wave: First of all, Summer, I'm so sorry to hear of your bad news. I completely agree with Gen though -- sometimes when we're in the throes of crisis or turmoil, we can lack the perspective to recognize a curse from a blessing. You can't know now what good can come out of your current situation or what positive development is right around the corner -- just trust that you have the capacity to sort it out. Sounds like you're rising to the occasion -- you're a pro and it's what you do....just keep kicking *** and taking no prisoners :s: -- do it for Fenway! (And maybe add some extra yoga to help you manage your stress.) May I ask what kind of business you have?

Gen, yay for you signing up for the yoga! And you're doing a great job of sticking with your plan! :high: I'm SO glad to hear that you're quitting smoking! My partner smokes two packs of Marlboro's a day (although not in the house -- that would definitely be grounds for divorce, in my book!) and I wish and pray with all of my heart that she'll make up her mind that it's time to quit. I'm sure there are people who love you who are excited about your decision to quit! I'll bet you start exercising more when you quit; that's my prediction.

As for me, this is such an unbelievably hectic time for me at work, I'm having trouble posting as regularly as I'd like. I'm an HR Generalist for a technology provider, and a large part of my job is recruiting; I currently have to recruit about 150 temporary engineers and technicians in several states, as well as 5 higher-level perm positions in my company. Aaaaahhhh!! :eek: I truly am a busy, busy girl. This is a cyclical thing with the company, but it's my first time experiencing it, since I'm only 9 months in position here. I'm happy to report that the food portion of my plan is right on track. Oh, Summer, I almost forgot to answer your question about my fat loss quantifying; I have a Tanita body fat scale that measures your fat bye the bioimpedence method. An electrical current runs through your feet and, as it travels differently through bone and muscle than through fat and water. In seeing the difference between my BF% at the beginning vs. now, I just do the math. This method (and this brand of scale) is supposed to be as effective as using calipers within .5%, which is close enough for me. The best method is through water submersion, but this is good enough for my purposes.

Exercise report, and then on to my BIG NEWS!!!!!

Wednesday: Biked 40 minutes, with 25 minutes at 17-19 mph.
Thursday: No exercise at night, but I did have a brisk 20 minutes walk at lunch.
Friday: Biked 20 minutes, 10 minutes at 16-18 mph.

Tomorrow I'm going to hit it hard! Ok, now for the big announcement! MY CROSSBOW IS HERE!!!!!!! I'm so, so, SO excited about it!!! We're going to get up early and put it together....apparently no small feat. It's supposed to take a number of hours -- anywhere from 3-8, depending on how mechanically inclined and organized you are. Hopefully we can make up in organization what we lack in mechanical inclination! :lol: Actually, Lorraine is pretty good with that stuff, as long as I'm around to keep a mindful eye on the directions and help organize parts. Apparently that's a big thing with this machine. Lottttssa parts, and they have to be sorted beforehand. I'll give a report tomorrow -- hopefully on my first Cross Bow workout!

Thank you both for your well wishes for my little Louie -- that was really sweet. I love that dog!! He's doing really well -- thanks again.

Good night and talk to you tomorrow!

we are such champions!
 

sunday
 

Loving Long Weekends
 

Hey Sarah and Gen!

Thanks for the advice on my recently departed business associate. I appreciate it so and know that you are right...It is trying to see the forest through the trees...God gave us a mind to absorb not just the small incidents but the big picture as well. So Thanks! ;)

Sarah I am in the financial realm...I am a wholesaler for a 3rd part marketer...which means that large companies hire me and my associates to train bank reps and bank securities reps on their products and represent their company. I only deal with fixed income (bonds, annuities..etc.) products and I do alot of the trouble shooting, set up, service issues and compliance and my partners do alot of the travel and on site traings. I don't own the company but there is the owners then there is me and my partners. We work as a team...I hope that didn't bore you.

HOW IS THE CROSSBOW? I have been so waiting to see what you will say :goodvibes: I hope you and your partner put it together and could still hug at the end of the day :lol: I hope your hectic schedule at work makes your days go by fast! Wow...I thought I was busy.

Gen :bravo: way to go on taking the initiative to exercise out from an element where you are used to from a fitness class and on your own at home! I am glad you remembered you had water boiling before you left though! but in all seriousness... you reached out to start the thread and you owe yourself some big kudos for this one as well! I am glad to hear you signed up for yoga..classes with a great instructor are the best.

I hope both of you had a wonderful weekend!

Quote:
"When I find myself fading, I close my eyes and realize my friends are my energy." -Anon.

:lol3: Summer :lol3:

this week
 

Hello!!
 

Well, I'm back! DW and I went away for the weekend after all. We went to see her family in NY, which is always stressful, but the good news is that I still ate completely on plan -- no small feat when you're in a NY Italian family's home and you're on such a uber-healthy eating plan as I! They gave every indication that they think that I've become -- and here I quote -- "a real freak," an over-the-top "health nut" for eating as I do, but at the same time they all said I looked great. So there we are. So far, I'm down 35 pounds in 13 weeks, so, while I'm not happy that my loss has slowed to 2 pounds per week, I'm still feeling really good about my progress to date. I have a long journey in front of me, but I have no doubt that I'll reach my goals in time.......while feeling better and better as I'm getting there! And I know full well that the only way that I'm going to get my loss rate up is through some increased movement of this shrinking bottom of mine!

Well, that segues nicely into my exercise report --I think I'd reported through Friday, if memory serves:

Saturday: Nothing much, aside from a few leisurely walks with Louie (in NY)
Sunday: Same as above (in NY)
Monday: Back home; biked 30 minutes, w/15 minutes at 17-19 mph

You guys are so cute, asking about my Cross Bow! Thank you SO much for the support! :grouphug: Ok, first things first: Gen, my Cross Bow is like the BowFlex, if you've heard of that. It's a resistance training machine that uses bows instead of weights, and you can work both your upper and lower body on it, as well as row; it has a lat bar and leg extension, and you can use it to do squats also. Summer, you're so funny -- are you watching us on video or something?? We, um, struggle ;) with projects sometimes. When it comes to this kind of stuff, my beloved is utterly without patience or a personal editor, you see. Think Tony Soprano without the therapy or medication! :lol3: Soooo, on Monday we got the machine halfway put together with surprisingly little stress, (we also had some friends over earlier during the day, so we couldn't devote enough time to complete the machine in one day.) Then today when I went to work, unbeknownst to me, she worked on it alone some more, and so it's almost done! Life is so good for me, no? :coffee: She's going to try to finish it tomorrow if she doesn't get too busy with work; otherwise, we'll finish it up together tomorrow night. I'm such a lucky girl. I've got my routine ready: a full body Legs/Push/Pull routine 3 days a week to start out with, at 2 sets of like 12-15 rep's per exercise. (As I progress, I'll continue with 3 days, but I will mix up the routine and maybe break it into body sections.) I'm still going to do cardio 3 days/week, on alternating days. Sounds like a great plan, huh? Now all I need to do is put my words into action! :blah:

You two have both been doing just great! :high: Truly, I'm proud of you both! Oh, and Gen, congrat's on the poundage loss too!

Summer, you're work sounds, well, maybe interesting isn't quite the right word :lol: but definitely intriguing in a sort of cerebral, theoretical sense, if you know what I mean! Interesting in a "crazy-didn't-know-people-did-that-I-don't-quite-understand-all-of-it-God-bless-all-the-different-kinds-of-people" kind of way! ;)

Gotta turn in now....I really will try to post more frequently, Gen and Summer. I really feel very lucky to have found you two -- I think it's just so great that Gen's simple request yielded -- for me, anyway -- two totally cool women that I already like very much! :goodvibes

Oh yeah, and Summer, please send the very best doggybone wishes to Fenway from Louie! :p

Wednesday
 

Hey there my friends

I have had my coffee :coffee: and my exercise today. So I did some aerobics with resistance bands for 30 minutes ( :no: definitely not my favorite thing) and then walked Fenway at a speed walking pace for 20 minutes. I have to be careful how fast I walk because if he thinks I am starting to jog he gets to excited and runs like the alpha male he is with me dragging behind :yikes: I am thinking about yoga again tonight because I can actually get there. Last weeks total (Sun-Sat) was 316 minutes of exercise! So I am hoping to fit more tennis (weather permitting) and yoga in (time permitting)

Gen you have to tell me what you think of the yoga class! I hope you have a great instructor because that can make all the difference in the world. Are you prepared to quit smoking? I smoked on and off for 10 years and quit on Halloween. So I know it's hard but you can do it. My DH doesn't like me smoking but he jokes on how goofy I get when I have a nicotine fit :stars:

Sarah :cheer: for the crossbow! I can't wait to hear about more of it! I want to know how quick results are, how good/bad you feel, everything! :cheers: on stayng on program as you went away - I slid under the bus on Sunday (way too many margaritas) then felt like I got hit by one on Monday. That doesn't happen often... ;) So what is your eating regimen like? Are low carb, no carb, low fat, low calories?

So this is my exercise report so far:
Tennis for 70 minutes, Walked Fenway for 20 minutes on Sunday
Nothing on Monday
Yoga and Walked Fenway Tuesday for a total of 50 minutes
Aerobics with resistance and walk Fenway for a total of 40 minutes today
So 180 minutes so far :tread:

So keep up the great work ladies! :goodscale:
Have a wonderful and hopefully :sunny: day

Quote:
"To change and to change for the better are two different things."
-German proverb

:lol3: Summer :lol3:

hello hello,
:oi didn't do the yoga today because i couldn't find the room:?:
by the time i could have found it i would have been late and i've never done yoga before and would have felt like a real :doh:

so i just did my regular routine on the treadmill and legs and butt etc.

i'm not on any particular diet. i do try to limit my bread and pasta and stuff like that. bread is my weakness. :blah: i'm trying to cut the fat but it's alot harder to do than i thought. chocolate that's my weakness too. (hmmm maybe i have alot of them :p: ) i'm eating real food no processed stuff except some sauces like hoisin. i don't eat more than 4oz of meat at one sitting. alot of stir fries to get my veggies in. i don't really like cooking and it's really hard to cook for one. i used to buy vegetables and they would just go bad. now i eat them! and more fruit too. :blah: i never used to eat fruit i didn't like it but now i actually like it, maybe since i'm not eating so much chocolate.
i enter everything i eat in fitday and it helps to track what i'm eatingi'm averaging 1500 calories and i eat till i'm full then at the end of the day i know if i can have a snack or not after dinner, and i usually can. :blah: i'm making breakfast smoothies to which i just started adding 2% yogourt wich makes it creamy and yummy. i add soy protein to them but will add a different source of protein soon because i just found out that soy has some nasty side effects. :blah:
so thats it in a nutshell :lol:

there's a way to let people see your fitday food but i don't know how to do that.

i have a qustion: my legs, mostly the side of my left shin cramp up when i walk too fast or jog. do you know why?

summer do you do your aerobics with videos at home? i don't do them because i don't think my neighbour downstairs would appreciate it.

sarah i think a loss of two pounds a week is great! even if it is frustrating. that's over 100lbs a year! keep up the good work. :cp:

take care ladies :queen: :queen:
gen:queen:

IT'S FRIDAY! IT'S FRIDAY! :dancer:

Hi Gen and Sarah!

I am sure you both are crazy busy because it is that time of year.

Gen I cannot wait to hear how you like yoga (or say it is not for you)! I understand about not wanting to walk in late but at least you stayed and exercised! :strong:

Sarah is the crossbow ready? :goodvibes: How is Louie and his paw?

Exercise has been good - so far 325 minutes logged for this week (if you count walking Fenway too). There is so much information about nutrition and exercise that I think my brain is a little scrambled :dizzy: Does exercise have to be at acertain intensity for weight loss or is any good? 3 meals or 5 smaller ones? dairy or soy? :blah: I think I am just on information overload.
I got Dr. Phils book... :o a little embarassed but :shrug: but what can you do? What ever helps. I just refuse to go back to weight watchers EVER.

Ladies - enjoy your Friday! :D

Quote:
"Aerodynamically, the bumble bee shouldn't be able to fly, but the bumble bee doesn't know it so it goes on flying anyway." -Mary Kay Ash

:lol3: Summer :lol3:

Hi! Sorry for the delay!
 

Hello, Gen and Summer!

First up, my exercise since Monday:
Tuesday: Nothing. :(
Wednesday: Walked on treadmill for 30 minutes
Thursday: Nothing.... :mad:

NOT making excuses because I should have made time in the morning, but it didn't happen in the evening as it usually does because I've been getting home late from work every day this week, then we had stuff going on Thursday night, so I need to get back in the SADDLE.

Here's the plan for tonight and this weekend:
Friday: Bike for 40 minutes, with at least 20 minutes at 17-19 mph
Saturday: Bike for 30 minutes
Sunday: Work out on the Crossbow for 40 minutes; do light cardio for a total of 40 minutes; 30 first thing in the morning, and 10 after the Crossbow workout.

Yes, that's right.........we've got the Crossbow assembled!!! Lorraine did almost all of it, bless her heart, even though she was sick! Yesterday we got the lat bar attachment (an add-on that I ordered and which arrived separately;) once we put that on, the machine will be complete! Now all I need to do is figure out how to work out on it! I've joined a message board specifically geared towards Crossbow users to get some pointers, and I still have to watch the video that came with it. I think I'm going to start out with a "Break-in Routine" from the guys who wrote "The Body Sculpting Bible for Women," pending confirmation from some experts that this is the best routine for me to start out with for fat loss. I'll be doing this routine 3 days/week, with an additional 3 days of cardio. Yowza, I better get back in that saddle quick or my body will just go into shock!

On the topic of nutrition, and what eating plan I follow: I haven't been following any commercial program, just eating really carefully with an eye to overall good health. I use a wonderful software program called Diet Power, and I have found it to be enormously helpful; I track my food and water daily, and have my short term goals logged there, so I can see graphs comparing my goal weight vs. actual. It allows me to track not just my calories, but fiber, water, and all my micro- and macronutrients as well. Overall, here's the synopsis of my eating plan: I average 1500-1600 calories/day (my quarterly average since Mar 1 is 1534,) with a macro breakdown of about 35p/40c/25f. (Protein/Carb/Fat.) My saturated fat is super low, just what I pick up from lean meats, skim milk, and the token reduced fat feta....the rest is olive oil. I eat 5-6 meals/day, and I almost never have carbs without protein. I limit my carbs to low glycemic carbs, and a primary source is the All Bran Extra Fiber I have every morning. At lunch I'll often have some brown rice or basmati rice or bulgur or beans, but I try to keep my carbs at dinner to those coming from vegetables and/or salad. I try to consume at least 40 grams of fiber a day, but my range is 35-60. :dizzy: I make sure to have nonfat yogurt (with live cultures, of course) at least 3 times/week, and I eat soybeans at least 3 times a week -- I make them spicy! I drink 2-3 high quality whey protein drinks/day (EAS Precision Protein.) I also restrict my sugar intake; I add no sugar to anything, and if I have a sweet it's more often than not a Healthy Choice Ice Cream Sandwich, which isn't so bad. I have a treat meal once in a while (sometime every week or two) and so when I'm looking at my nutritional totals, I'm looking for a weekly average (among other things, Diet Power gives me a running 7-day total) -- so if I'm a little naughty during one meal, I'm still good for the week, it's a wash, and I don't stress.

I'm considering reducing my carbs slightly, to reflect more of a 40p/35c/25f total, still sticking to low gly carbs, and still consuming at least 2 servings of fruit per day...it will probably mean cutting out the occasional 1/2 cup of brown rice or half whole wheat sandwich at lunch.....or, dare I say it, cutting out the almost nightly Smart Balance Ice Cream Cookie that I love so dearly. (I could just have low carb low fat yogurt and maybe some berries, or maybe a protein smoothie with berries.....YUM, and guilt-free too! That way I'd still be giving my body the protein it needs to build muscle overnight...without as many carbs!)

I do need to adjust my overall approach, though, because my loss really has plateaued. I anticipate a jump from the increase in exercise that the weight training will provide; however, I'm thinking maybe I need to look at the nutritional component also. What do you guys think?

Louie's great, by the way, his paw is terrific, like nothing happened! (We went back to the vet for the follow up and now Louie's got a clean bill of health, the little rascal!)

I'm sorry I've shown such lame participation -- it's just the busiest time of the year for me at work -- once it calms down you guys will be begging me to shut up and get another hobby! :lol: I promise I will step up to the plate in terms of responding more regularly and also reporting exercise COMPLETED! :^:

Have a great Friday, and weekend!

Hello, Summer and Gen! Hope you guys are having a great weekend! Here's my update:

Friday: Biked for 20 minutes, with 8 at intense speed
Saturday: Biked for 40 minutes, with 25 at intense speed, and played with the Cross Bow lifting weights for 20 minutes

The Cross Bow's so much FUN! I'm so excited! :dance: Here's my modified goal for Sunday:

• 20 minutes moderate cardio -- nothing intense.
• Full body weights workout lifting as heavy as I safely can, preceded and followed by 10 minutes of light cardio - once I get the hang of it, the weights portion should take me about 45 minutes, but I suspect my first few times will take me an hour, till I get the hang of the machine. But I'm so excited! :strong:

I'll post next week's plan tomorrow. :)

Hey, You Guys!
 

Hello, again! Hey, where is everybody?? :dunno:

Here's my report for Sunday:

* Biked first thing in the morning for 20 minutes (moderate pace.)
* Worked out on the Cross Bow and using free weights for 40 minutes. This is a full-body workout, and I lifted as heavily as I could, working the back, shoulders, chest, biceps, triceps, thighs, hamstrings, and calves.
* Biked for 15 minutes (moderate pace) for weights cool-down.

Today I'm sore all over -- it feels great!! Who knew that I'd enjoy squats and stiff-legged deadlifts so much?? Crazy.

Here's the plan (I think) for this week -- it might have to be changed if we get company on Wednesday -- so I'll update it if there's a change:

Monday: 40 minutes HIIT cardio after work.
Tuesday: Off
Wednesday: Weights - 40 minutes (another full-body workout).
Thursday: 40 minutes HIIT cardio after work; abs (crunches and leglifts).
Friday: Weights - 40 minutes (another full-body workout).
Saturday: 40 minutes HIIT cardio (first thing in the morning); abs (crunches and leglifts).
Sunday: 20 minutes moderate cardio first thing in the morning, then weights - full-body workout - later in the day, followed by 20 minutes moderate cardio for cool down.

So how are you guys doing? :D

I'm here just insane
 

Oi...I am already wishing for Friday - what does that tell you? :^:

One other business partner resigned today but with respect and how it should be done...Her mother is dying and she lost her father earlier this year and she cannot travel anymore...so understandable. Just :sad: sad to her leave.

Sarah way to go on the exercise my friend :cp: ! Excellent work. Did I hear you say you were enjoying squats :?: I can honestly say I have never heard anyone say that :lol: ...but if it makes you look forward to exercising thumbs up! is the Crossbow message board of any help? How do you keep track of your eating plan? That sounds so complicated but maybe because that is where my biggest weakness is. At the rate you are going you are going to be a buff woman in no time :strong: What does Lorraine (your partner's name right?) think? Does she exercise with you?

Gen where are you? tried yoga yet? how is the smoking cessation going? If your shins are cramping up it could be 1 of 3 things :chin:- start of shin splints which means you need to go easy), dehydration or not stretching enough before or after workouts. I hope all is well with you! Tu parles francais? I noticed you lived in Quebec..just curious!

I ate like :censored: the past couple of days. Of course, as I am saying this the Ice Cream truck is rolling ever so slowly bye :tape: :shrug: A bout of depression is creeping up and I am trying like a madman to head it off at the pass but I think its just a step ahead sometimes.

but good news is I did 325 minutes of exercise last week Sun-Sat. This Sunday I did 75 minutes of tennis and it was windy so I was chasing the ball (one of the few times that you will see run on purpose - I get to hit something! :hyper:), I walked Fenway for 30 minutes today and did Pilates for 20. Tomorrow is more Tennis! Wednesday looks like a Yoga/Pilates/walk the dog day and Thursday may be a scratch except dog walking because I have to give a presentation on strategic planning to a local board :soap:...Oi, I want Friday. Saturday I have to give the same talk again to a different group :blah:

Any ideas on how to whittle the waist? get rid of love handles? problem area of choice for me. Any tips would be good. My head is spinning on the many different offerings of crunches and breathing techniques that I am so tired I just want something that works. I don't mind working out what I mind is wasting my time. :mad: My weight is not moving either. My DH is so encouraging ;) so I keep trying...that is all you can do, no?

Have a great Tueday all!

Quote:
"It's not failure, but low aim is crime." -Lowell

be well.

:lol3: Summer :lol3:

aaaarg
 

Summer's here! Summer's here!
 

Oh, Summer, I'm sorry to hear your news....do you have any kind of backfill for these partners? How do you normally handle that? (So much of my time is spent recruiting, I can't help but ask these questions!)

Thanks for the cheerleading on the exercise! You're such a pal! :grouphug: The food I track by logging it daily in a wonderful software program I use called Diet Power. It really is sooooo helpful; it's like the next generation, the next level, of FitDay. It does all the good stuff that FitDay does, but at least as well if not better, and then it does tons of stuff that FitDay does not. It's awesome. It takes me about 8 minutes a day to log all my food, after I have kept track of my food and water intake during the day. At first I had to weigh/measure, but after like a week or two, I got good at eyeballing it. Once I got organized and established a regular routine, the whole thing just went on autopilot. I work in an office environment, so I just use the same (Excel) page over and over to log my food and water throughout the day, and then I just print it out and take it home. Virtually no thought required. Sometimes I use it on teh weekends before going out to dinner, to see how much I can get away with....now isn't THAT helpful?!

As for the squats....it's freaking crazy that I like 'em! I think it's gotta be because I feel so strong there. My thighs are very strong, unlike my shoulders apparently...which are screaming bloody murder! Actually, every single muscle I worked is hurting, so I guess I did it right!

You're really sweet to ask about Lorraine, and very thoughtful to remember her name, too! Well, she's very proud of me, and sort of in awe of my focus. She does not work out at all. Nor will she quit smoking, or modify her bad eating habits significantly, unless literally all she can eat is what I put in front of her -- and I won't give her anything unhealthy. On the token burger night, for example, I'll have purchased the 93% lean beef, and there we are at the dinner table (we eat together by candlelight every night), I with my reduced fat mayo, and she with her full fat variety. :dizzy: Crazy.

Summer, I didn't know that you were battling with depression. I'm so sorry to hear that, and wish I could give you a big hug. :goodvibes I wish you didn't have to deal with that. Sounds like you're staying on track in terms of exercise, so good for you! I've got the food thing pretty much locked down, thanks to having successfully achieved a 180 on my overall view of food -- much more often than not, that is. I still treat myself once in a while, but the key word there is treat, and the unspoken one is "planned." It's the exercise piece that has eluded me. It's been like pulling teeth, trying to convince myself to go down TO MY OWN BASEMENT and jump on my exercise bike or treadmill. Some people would kill to have access to those any time they'd like, but I successfully ignored them most of the time. But NO MORE. No sireebob. I established healthy eating as a habit....a desired way to live, and I won't alter that. I know I can do it with exercise, too. It will just require consistent focus, just like with the food......and you can do it, too, Summer, I know it!! I'm so glad that you've got a loving, supportive husband -- you seem like a truly lovely person, and you deserve it. Use that support to psyche yourself up, ask him for help, whatever it takes. The key is that you set yourself up to consistently achieve your goals (baby ones at first) and then you'll progress from there, building on those newly established positive habits. You're a trooper, Summer......YOU CAN DO IT!!!

I swear, I write the longest posts ever. Sorry! :o :^:

Summer, I send you big hugs and LOTSA positive energy!! :goodvibes

Hey, Gen! My sister in squats!
 

Great job staying busy -- sounds like you're really mixing it up! Don't worry about this weekend, and that chocolate.......well, perhaps it was simply a matter of your soul needing it!

Summer I agree with Gen about the love handle/fat equation -- I can't believe I forgot to talk about that in my long post! Yup, lose the fat while doing some abs exercises, then when the fat's gone, you've got muscle bared beneath! But as for spot-losing, not gonna happen, alas. :(

As for cardio, I'm going to disagree with Gen -- sorry Gen! :^: -- I am a strong proponent of High Intensity Interval Training rather than the slower, more moderate approach. It's what's been recommended consistently by just about every professional weight lifter or body builder, as well as so many folks who've successfully lost weight. While the argument for the slower, longer cardio is that it puts you in the fat burning range, the HIIT method provides some of that and a LOT more calories burned, which is ultimately what's going to cause you to lose more fat. For busier folks, it's a godsend, and still positively impacts your metabolism when as long as at least 20 minutes of it are done at the heart rate Gen described OR ABOVE. Lots of information on it on the web if you google it, or I'd be happy to go grab some info and bring it back if that would help. An added benefit and appeal to many is that there is less risk of losing hard-earned muscle when you get the bang you're looking for without the hours spent in the slower cardio. But I guess it's really whatever works for you! (I'd just rather get it in less time and reduce my risk of losing valuable muscle tissue!)

Gen, thanks for the support on my plateau -- you guys are so nice! I've been stuck at 2 pounds per week for the last month.......and I know that would be acceptable to a lot of folks, but I'm still heavy enough that I could be losing more each week for a bit longer without compromising muscle tissue. I'd love to continue to take advantage of this window of opportunity while I can....before 2 pounds is as aggressively/quickly as I should l should lose. I know that it must have been that I wasn't exercising enough. So now that's over. 'Nuff said. :smug:

Talk to you guys soon!

hello again
 

cardio
 

You two are wonderful. :thanks: To get up and read all you two wrote was fantastic and it made me smile :) Thank God I found you two...

My depression started in 2001. I do not take meds because I have either been sick to my stomach or walking in a constant fog and I hated that. I don't really trust pharmaceutical companies (or the FDA). When I worked in Europe the lobbyists for the Paharmaceuticals were shady to say the least...between the way they marketed to the information that did not haveto be disclosed was damn scary :yikes: so I stay away. I do talk to my doctor, the occasional therapist and a close circle of friends and family. It is a small circle because it is amazing the stigma anything mental can have still.

Anyways...:blah:

Sarah I have to echo Gen what is HIIT? :?: It sounds impressive but I would like more details please. I swear I will Google the **** out of it when I have time. You have obviously researched this and much about diet and exercise (such as the tipping point on when you could lose valuable muscle tissue) and I admire that. As for my partners there are still a lot of resumes that were sent in to fill such positions so now it is interview, refer and demand. We have some prospects and I am not too worried to be honest...it is just the rebuilding rapport with another is not my favorite thing to do but it will be done! I reread your onew post and said start with small goals - the more I thought :chin: about it - the more I realize I have larger nebulous goals but not the smaller baby steps in which to take. Sometimes I think I can Air Jordan from starting point to the goal...that makes alot of sense! Thank you!

Gen you are right you cannot change too much at once. when do you know its time to make another change though? Anyways... my legs often give out before my lungs especially if it is anything near running - I need to build endurance but I don't think a treadmill is the answer for me. I'll stick to yoga, tennis and I like to try lots of new stuff (Qu'est-ce que c'est Yoga Booty Ballet en Francais??) :lol: Keep up the contract with yourself this week. Do it for you - not Sarah and not me. Don't beat yourself up about last week it is gone and done...that's one thing I learned.

Thank you Thank you Thank you Thank you both for the kind words, wisdom and good vibes. Eternally grateful!

Quote:
"The only way to have a friend is to be one." -Ralph Waldo Emerson

Thanks again. be well.

:lol3: Summer :lol3:

today
 

Hey you two --

Quick post just to share links to some HIIT info, and then I'll be back to report in later.

Here's a start -- it's from Dave Draper's site, and it's a pretty informative discussion of interval cardio.

I'll be back with more either later today or tomorrow.

Hope you're doing well....hectic, hectic time for me........but I'm thinking warm, supportive thoughts of both of you and send you big, virtual hugs! :grouphug:

soooo achy
 

hey ladies :wave:

sorry not to have posted in 2 days. crazy am I. :cb:

The scale has not budged up or down - so I can't complain about gaining. I am scratching my head though :chin: The puppy and I have been taking very long walks - more for stress relief but Fenway doesn't care why as long as he gets to come along. So I have been doing exercise just not always incredibly intense.

I gave a presentation yesterday...I was a key note speaker for strategic planning for a local board and I am doing it again tomorrow. Last night went well - just keep your fingers crossed for tomorrow :crossed:

Sarah thanks for the link. It is very much appreciated - I will definitely read more into that. I hope you have a calm in all the craziness...sending you back a virtual hug :grouphug: and goodvibes :goodvibes:

Gen - a running class? you are a braver soul than I am. It must of felt so good to finish something so tough :cp: Way to go! Yoga should help out with the tense muscles and won't hurt your joints!

You two are inspiring me to re-examine my eating habits. I want to do this right so I can be healthy and when I have kids I can be an example of what to do not a negative influence. You ladies rock my world! Merci Mille Fois!

Quote:
Every day you may make progress. Every step may be fruitful. Yet there will stretch out before you an ever-lengthening, ever-ascending, ever-improving path. You know you will never get to the end of the journey. But this, so far from discouraging, only adds to the joy and glory of the climb.
Sir Winston Churchill


be well.

:lol3: Summer :lol3:

Hello -- Hello -- Hello -- Hello
 

Hey there, you two! It seems like it's been weeks! Before I forget, Summer, I just love your quotes! I really look forward to them, and they're always just the right message at just the right time....so motivating, so affecting, so profound. Thank you for taking the time to change them -- it's a real gift to us!

I'm so happy that this week is over. I live and work in Maryland, and have so far gone to recruit at schools in Pennsylvania, Virginia, DC, and Maryland. None of them was so earth-shatteringly far, but each of them was at least an hour and a half drive each way....and each session was a grueling 8-12 back-to-back interviews. I'm just about to stop complaining....hold on....the clincher this week has been that Lorraine's ex's daughter, whom she raised (so her daughter, and I guess my stepdaughter, although we don't really look at it like that...I suppose I'd be more like a cool aunt or something,) has been staying with us with *insert drum roll here* her first serious boy. Yup, bringing him home to daddy, as it were......very big deal. It all went well, but it definitely put a HUGE kabosh on the ole exercise routine! I shouldn't have let it sidetrack me, but I seriously don't know how it could have been avoided. I was up early, early -- and then at night we kept going out! I ate pretty uch on plan (no small feat) but fell off the exercise wagon BIGTIME! Here's my report, sad as it is:

Monday: 40 minutes cardio
Tuesday: Off (Went to an Orioles baseball game and had a great time)
Wednesday: Nothing (Guests came)
Thursday: 40 minutes leisurely walking (does talking help the cardio?? :lol3:)
Friday: Nothing (Company left tonight)

I'm just putting this week behind me. AND, to top it off, I'm period-girl now, so I'm a big, moody, gastronasty slug. :rolleyes: It will be sheer will that gets me moving tomorrow...we have a "relax and simply be" day planned for Sunday :cloud9:, but tomorrow we are going to paint our home's office and also do some gardening, and I am going to jump (or crawl) back in the saddle beginning tomorrow. :dancer:

That said, here's the plan for this weekend:
Saturday: 20 minutes moderate cardio first thing in the morning; full body weights workout in afternoon followed by 15 minutes moderate cardio for cool down.
Sunday: 20 minutes HIIT cardio first thing in the morning; 40 minutes LSD (long, slow distance) cardio in afternoon.

I'm so proud of both of you -- you're both doing just great! :bravo:

Gen, your running course sounds great...and I'll bet you DO look funny to the casual observer! It's so great you do that. You know that face you make when you're thinking, "Whoa, that's impressive!" and you pull the sides of your mouth down? That's what I'm doing at you right now. :) I do agree about your macronutrient percentages: that 40/40/20 is a good guideline, although some recommend upping the lean protein just a tad. That's what I've now implemented - for the most part - and I believe that coupled with daily exercise you can see some accelerated fat loss. Sounds like a plan to me! ;)

Summer, you sweetheart, you have just got so much on your plate right now that I am truly in awe of your positive energy and beautiful spirit. You're wonderful!!! :grouphug: As far as that scale is concerned, don't you pay it any mind, just stay on track and keep doing what you're doing, and you'll see a drop soon, I'm sure of it. Just do as much as you can without pushing yourself too much, and concentrate on taking good care of yourself during this stressful time. If you feel up to it, you might add a long sweaty cathartic cardio session or two, just to release some endorphins and give yourself a little emotional tiramisu, as it were! (You might already know this, but "tiramisu'" in Italian means "pull me up" literally or "pick me up" figuratively.....tirare: the verb "to pull"; mi: me; su': up.) Just a thought; it might meet a couple of your needs at once: stress relief, fat loss trigger, and mood enhancement! Yee ha! :p

There's a wonderful, warm, active, positive woman here that I was thinking of inviting to join us.....is there room for a fourth? Or are we three peas in a pod? I love us! I feel so very lucky to have found you two; I think you're both so special and so terrific, I can't believe that I found two such cool friends at one time! Thank you, Gen for finding us and making this possible! :thanks: from the bottom of my heart, girlfriend!

Big hugs to you both. (Hey on that note, Christina -- Lorraine's daughter -- said that I feel so much smaller in her arms now when she hugs me. That made my month! :p )

Great Workout!!
 

I worked out really hard, and I feel really good but c.o.m.p.l.e.t.e.l.y. exhausted! I'm all rubbery and weak, and my legs keep buckling....yay! I had my protein before and after, along with some simple carbs with my protein isolate afterwards, and I'm feeling very pleased with myself, all in all. It feels good to be good, doesn't it? My eats were on plan also; I ended up with 1182 calories, 40p/36c/24f. I also ordered some great supplements and an awesome new multivitamin also, so I'm feeling pretty great about the whole shabang, really.

I'm on my way from :sumo: to :strong:

How's it going with you guys?

Wow! Sarah, you're doing great despite having company :) But your calories look really low to me for the amount of activity you are doing and your current weight. I know you want to lose weight really quickly, but if you don't eat enough, you are going to be burning your own muscles for fuel. You need to keep that muscle to continue to burn calories! I'd suggest upping your intake of good unprocessed food to at least 1600-1800 calories and I think you'll lose just as fast. If you don't eat enough, you can also end up slowing down your metabolism because your body just doesn't expect to get fed.

Mel