kaw - I'm here!! And I'm already at my desk! Where are all the lazy sleepy heads today? ;)

Made it to yoga yesterday and it felt great so I'm off to power class today. Hopefully things are getting back to normal.

The scale was suprisingly overly kind this morning. I'm not complaining but I'm confused. We'll see if it sticks.

Have a great day.

:D

Here. Getting kids ready for school and wolfing down breakfast.

Elisa: So glad you made it to the yoga class. :hug: It just makes all the difference in the world to be able to return to our favorite things doesn't it. Here's to another good scale reading. :crossed:

Kaw- I rarely get sore any more or make "progress" on lifts. I'm not really interested in adding much more muscle, so to keep it interesting and useful, I just keep doing different, more challenging exercises.

I admit to muddling up that exercise I posted when I was doing it yesterday on my own, that I just gave up. I really need to practice it with just a body bar and work on the squat to clean and press part.

I'm leaving for Ohio in a few minutes and won't be back 'til Sunday night. Have a great week, everyone!

Lydia- what are we working tomorrow? :D

Mel

I'm here. I'm sore. I'm tired as heck.

In terms of my own exercise, I still let my trainer decide if we do something more or different. It's been about 2 months (give or take), but I still feel like a complete novice. I ask which muscles I'm working on every exercise we do, but aside from that, I'm happy enough to be instructed for now. I can really feel my muscles for the first time ever! I just have to poke through layers of fat first.

Elisa - Does the yoga improve your flexibility?

I almost blacked out at the gym yesterday while doing squats. I was really cranking them out right, but I just suddenly had to stop. When my trainer told me to just push through it, I told him, "Everything is going black." I spent the next five minutes lying on my back with my feet up on a swiss ball explaining why I hadn't thought it necessary to mention the respiratory infection that had laid me up the previous week. At least it gave me it a chance to ask him what exercises to do on my vacation.

For our almost 40's - I have a good friend who just turned 50 & she has decided she is going to do 50 things this year for herself. The first was a new car but I am quite certain all the rest will be smaller things. I think it sounds like a fabulous idea & can't wait to keep up to date on her list.

Autumn - eek! It can be scary to push to that point. Sounds like you have a sensible trainer though, who treated things appropriately. LOL - It kind of reminds me of the day I finished my row & my trainer said "Are ya gonna vomit?" & all I could do was nod 'cause if I opened my mouth.... We backed off a little after that!

Autumn: I joke about passing out but never did. My goodness be careful out there.

LifeGuard: What a great idea your friend has for celebrating her birthday. Gives me something to think about as well. The problem is that it would be one more to do list and I don't think I have the time to even think one up much less execute it. :lol3:

Mel: LEGS! that may be sympathetic to my knees. Is there such a thing? Anyway, I'm game for anything. I did a full body workout yesterday and just a 30 minute cardio recovery today. So I'm good to go tomorrow. :cool:

I love it! Ya'll are little energizer bunnies!

I've been sticking to my 3 workouts a week and I need to schedule some more cardio in there. The last month of school is just packed with activities and sometimes I feel a little overwhelmed with everything there is to do. So I may just skate on through May with my scheduled work outs and on plan foods and catch my breath in June.

Yea for summer!!!

Lydia & Mel, we need some pictures of your workouts!

Lifeguard, I love how your friend is celebrating her milestone.

Autumn, be careful out there. :hug: It is one thing to push yourself, another to kill yourself! Take some time to recover from that cold, 'kay?

Hi Elisa and Kaw and everyone else!!

On Friday I'm going to try some of those muffin recipes that call for protein powder. My daughter and her fellow track athletes are trying to increase their protein but they are not big fans of meat, so I thought I'd bake a few batches and see what they think. How else do you guys use protein powder?

Have a good one, ya'll!

autumn - yoga has helped me with everything! ;) Really though, the yoga I take (it's called power yoga) and I think it's a bit more strenuous than some yogas. It's a fabulous workout and it has immensely helped my flexibility, balance and strength. And somehow even with all that, it's relaxing and it's been a great addition to my workout. I can only squeeze it in once a week but I love it.

:D

All this talk about b'days reminds me of my girlfriend's 50th b'day. All she wanted was to have her husband give her 50 kisses throughout the day. I thought that was such a cool way to celebrate her b'day.

My DH has scheduled a 2 week canoe trip in far northern Alaska which covers his birthday - does that excuse me from getting him a gift or otherwise celebrating? :)

Good morning, everyone! I seem to be getting up earlier and earlier: 5:30, this morning. Not quite sure why, if it's stress or too much coffee or what. But, it's *annoying*! I don't mind mornings, but this is a bit ridiculous!

At any rate, I'm pleased to report that I have 3 days of my back-on-track challenges -- "no excuses" eating for maintainers and "5+2 at the gym" here -- under my belt. Yesterday I, gasp, did cardio at the gym, and I didn't even die from boredom! This morning I'll knock off another lifting day, and be right on track to complete the challenge over the weekend.

Pat: I think your gift to DH should be a gallon jug of mosquito repellent. Or, a paddle. (My family once went on a week-long canoe trip in northern Alaska only to arrive at the put-in point and have Mom and Dad look at each other and say, "I thought YOU packed the paddles." The good news is that they're still married.)

Be strong,
Kim

Hahahahahaha!!!! That's fantastic!!!! Apparently my grandparents once forgot the sleeping bags but didn't realize until they were across the lake.

Hmmmm - I love canoeing!

Kaw - :rofl: DH is going canoeing on the Noatak the last 2 weeks of August, so the majority of insect life shoudl be gone. This is a guided trip - 5 clients, 1 guide, and he had to be interviewed about his past experience before they'd accept him! Me, I might enjoy canoeing more if DH weren't in the stern getting exasperated that I don't understand exactly what he wants me to do. He's canoed most of his life, me less than a dozen times.

Thanks for all your concern. I didn't blackout, but I would have in another couple of squats.

I've always wanted to try canoeing. Maybe I can try it this week.

I'm meeting with my trainer this evening, and he'll be giving me my exercise plan for vacation. I'll try not to blackout. :)

The last canoe course I was on the instructor would not allow friends & mother/daughter groups to paddle together (it was an Guiding event so all women). She said she NEVER allows couples to paddle together as she wishes to preserve their marriages!! LOL

Autumn - you should try it if you have the opportunity. So relaxing. Such a nice way to enjoy the water & wilderness.

Hi all. Well, after a full week off, I think I'm back in business. Did my first split routine today: shoulders. Felt good to get back into the exercise routine, and hopefully my knee won't be complaining tomorrow, about the easy 2 miles I put in today (jogging).

Okay everyone. I can now call myself a Mel's Bootcamp survivor. :coach: I discovered that she was planning to be in town this week and offered, okay, begged her to come to my gym to workout. I know how antsy I can become without a proper workout for more than three days in a row so I wanted her to be able to workout in peace. The reality was different. I could not help myself. I shadowed that poor woman all over the gym. It was great fun for me and I walked away with my ego still intact. Here's what I learned:

Mel really is my height. It's so nice to be eye to eye with another person.

I really can effectively warmup in the free weight area without the aid of my beloved cardio equipment. Thank you jump squats.

Lunges and I may become friends again after a knee scoping. I tried these presurgery and it felt like the tines of a fork poking through the underside of my kneecaps.

Mel really doesn't need both legs for a workout Everything she does is just on one leg. Trust me folks. Single leg deadlifts, and single leg rows are all about the set up. I heard her mutter that it's easier to execute these on a bosu ball. I have my doubts :dizzy:

The barbell can be used for more than the back squat. Okay, I already knew that but it's been a while. A year since I've done a squat push press combo. I know, I know it's in The Rules... but I've been chosing those exercises cafeteria style. :o

After all these years there is still hope that I may add height to my 5'2'' frame. :yes: Barbell Rollouts! Really, I swear I could feel my vertebrae separate down along my spine as I stretched out into a prone position about to kiss the bar. If I were about to meet my maker it would have been during this move. I'm relieved to know that I can further hit my lats by attacking this move from my knees as opposed to standing and rolling out. Now that I know both methods you can bet that I'll play with the standing one until I get it right or end up in the ER room. :s:

Weighted T-pushups are just as fun to do as they look. :D 'Nuff said.

I still have pretty good form with a back squat after taking all winter off from this exercise. :cool: Yes! Like riding a bike

I have plenty of room for growth in strength and stamina before I may even hold a towel for Ms. Mel. I was watching, she was using weights at least ten, fifteen, and twenty pounds heavier than I lift. I suspect she was holding back to be polite too.;)

Finally, and most importantly, it's okay to be "A Girl" while lifting. Mel has proved to me that lifting gloves will not clash with a running skirt and a pretty silver necklace. :chin: Maybe I could add a little bling to my workout wear as well. It'll be a hurdle for me though as my girlfriends all know I'm hesitant to even do this in my nongym clothes.

Mel is as we all know her here, a wonderful person. At the gym I introduced her as my mentor to the staff member who took our photos. Believe it or not, I think I made her blush. The reality is that Mel is as motivating, inspiring, honest, and real in person as she is within the forum. I am so glad to have had this opportunity to put a face and voice to the avatar. Thanks Mel! :hug:

Midwife: I do have photos. I told her you requested them. I really wanted them too though. ;) I'm going to send them to Mel for her approval before I post them.

What a great wrapup, Lydia! We all wish we could have been there too. Looking forward to pictures!!:D

Lydia - I'm so envious!!! I wish we could all train together.

:D

My DH makes what he calls 'power muffins' and they are quite tasty. Here is his recipe

Makes 6 jumbo muffins ( or 12 regular size):

3 scoops (3/4 c.) protein powder
3/4 c. whole wheat flour
1/2 c. white flour
3/4 c. sugar
1 T. baking powder, 1/2 t. cinnamon, 1/2 t. nutmeg, 1/2 t. salt
1 c. milk
2 eggs (I used fat-free egg stuff)
1/2 c. applesauce
1 T. olive oil
1 c. blueberries

Mix as normal for muffin mixes ( wet into dry all at once). Bake at 400 for 25-30 minutes until a toothpick comes out clean. Regular muffins will be less time - but he always does the jumbo size.
At times he uses half splenda and half sugar, and will sub dark chocolate chips for the blueberries. He makes these quite often.

Hi all. I am new here. I into'ed myself a few weeks ago on the intro page. Some one there suggested I try this thread. I need to exercise and get back into shape. I would be up for a challenge to get focused and going. But I do have a few limitations. I read an older thread posted in 07 about a total resistance band workout. That sounds like something I can do. I am concerned, you all sound very advanced compared to where I am right now. Would some one write to me and let me know if this is the right place for me? Or suggest another group for me? I don't want to get frustrated and quit just when I am ready to make changes in my life and body. Thank you! Pat

Elisa: That would be an equally incredible experience. I'm game. We should also plan on having time after the workouts to talk about all of our individual experiences. It is just amazing to be able to share the stories we all have with regard to our perspectives about this journey. Skim lattes all around. :coffee:

I'm surprised to be a little sore this morning. I am going in today only to do some recovery cardio. Saturday will be a scheduled day of. I am going to visit my dear grandmother who lives two hours from me. She has recently moved to an assisted living community this past winter. They are having a Mother's Day open house and she is quite excited to introduce me to all of her friends.

Happy Friday Everyone :wave:

Diximae - Welcome! We all had to start somewhere. This is a great bunch!

Hi DixieMae :wave: and :welcome: I think you are totally in the right place. Just as Lifeguard has pointed out we all start from somewhere. I've been doing this for about :chin: three years and when I began I knew nothing about resistance training. Today I know just enough to be dangerous. :lol3:

There is a lot of information available and like any hobby or special interest it's not meant to be learned all at once. All you need is someplace to start and program to implement for four to six weeks. During those six weeks you can continue to read/research/watch/listen learn new approaches to resistance training. One of the things that I enjoy the most about weight and resistance training is that there is always something new to learn or a new technique to try. There are bands like you pointed out, as well as free weights, bodyweight exercises, physioball/core exercises, cable exercises...you get the picture.

You may begin researching your interest in resistance band exercises with the "stickies" posted at the top of the forum. I also like to locate videos on You Tube when I am looking for new material to use in the gym. Books/videos from the local library are also a good resource. If you have access to a gym the staff are also great to ask for advice with regard to form.

One of the things to keep in mind as you begin is to be certain to give the muscles you have worked 48 hours to heal after your workout is complete. For instance if you have done a full body workout on Monday, your next weight resistance session for the muscles you targeted should not be until Wednesday. On my non lifting days I will still go in and do some cardio for at least half and hour as well as stretching. The cardio sessions not only helps to burn more calories for that day but also increases blood circulation through the muscles I worked. This aids in the "healing" or recovery process that occurs the day after a lifting day.

Good luck and feel free to ask any of us for guidance or suggestions as you continue on your journey.

Hi Ladies-- Please give this newbie an idea where to start with this journey to toned muscles. I walk about 30 min a day. I just received a step counter in the mail. I have 48 pounds to lose. Before 3fc I was a complete couch potato. I can do yoga dvd's. Bouncy cardio is out as I have AO in both knees and hips. That doesn't mean I can't get my heart rate up with cardio. It also doesn't mean I can't reshape my body as I lose weight. Please point me to a starting place. I will be up for a challenge. Thank you all for the warm welcome. I am looking forward to getting to know you all. Pat

Hi Everyone. I went to the resistance band site someone had posted. I read all the information there. Now I am confused:dizzy: as to where to start. Any one know of an excellent resistance band dvd, chart, book?

Today I am going to work out in the yard planting flowers and getting the garden ready to plant. I want everything planted by sun set tomorrow. I hope that counts as low intensity exercise because there will be hours and hours of work getting it done.

Enjoy the beautiful day. Pat

You can check out this video series. The people on this site normally do a pretty good job in explaining the movements.

http://www.expertvillage.com/video-s...rcise-band.htm
or
Also, many of the bands you buy should have a chart and/or a DVD. From a home workout perspective, I am partial to the GoFit brand of products as they are the Core Performance/Atheletes Performance people. Those, I have bought for someone and did receive a DVD and (if I remember correctly also a chart) along with them.

Thank you Depalma! I will use this site as my starting point. BTW I went to the gofit.com. They are for sale. Yup they are taking bids. I used to see their equipment at a major sporting goods store. I have a pink, green, and teal bands that came with a pilaties kit. I will use them to get started.

Everyone have a good Mothers Day. Thanks again for your help and info. Pat

I don't think they ever used Gofit.com as their site. You should be able to find their products at any sporting goods store or target. Probably Walmart too, but I know target carries at least some of their products. If you do want to buy direct over the web, their products are at the core performance store:

http://store.coreperformance.com/sto...Equipment.aspx

In particular, this is what is applicable to your original post:

http://store.coreperformance.com/sto...-PGYM-DVD.aspx

Another good brand of tubing if they don't have GoFit at your local stores is SPRI but I don't know if they have any packages with a DVD, I've only seen them sold separately with a little booklet.

Lydia- I'm blushing terribly reading your post, but thank you!

Lydia is also an incredible person! It was truly amazing to look at another woman my height and size with MUSCLES, too! She looks fantastic, and is just as warm, energetic, and open in person as she is on the board :hug: And I'm sore from those rollouts! I haven't done them in a while...quite a while. Obviously they need to go back into my regularly scheduled workout :o

I had a great time, only got in one gym session (it was a great one, Lydia...Elisa, you are right, it would be so much fun to workout all together then talk about our experiences). I did make mostly good food choices, and took the stairs everywhere, walked when I could, but am sorely in need of some real cardio and getting back to a real schedule. The break felt good, 'tho.

Hi Dixiemae :wave: Welcome! Sounds like you've got a good start covered.

Ok, I'm off to attack the mountain of laundry and cook for tomorrow:p

Mel

Hi all,

I'm a dork and can admit it. I got back from my vacation, started 2A in NRLW but then got sick. Took 2 weeks before I could breathe right. Lots of excuses. Anyway, I decided to start stage 1 over again and started today. I'm also adding in some kettlebell as part of it. Beyond being sick, I've been lazy and I hate it. I also have been struggling with food but I think I am in control now. I've even been having dreams about binging, which is crazy.

Ok thats me.

Hello, 3fcers. Popping in to say hi and share that as of this morning I hit 50 lbs gone since July 07.

Yesterday was legs day and it did me in so today I had to sleep in. Anyone find that their leg day wears them out the most? Cardio the next day for me is like slogging in mud! So, with the rain pounding on the roof, my dog snoring, and the warmth of a comforter over me, I decided today was as good a rest day as any. Probably the best choice for a rest day.

Training is going well...I can't tell you how pleased I am with my trainer. Thank you all for encouraging me to leave my former trainer.

Tomorrow she will see a surprise waiting for her, a bottle of champagne and a card to celebrate the 50lbs. (Yeah, yeah, I know, my former trainer had a part in things, but frankly, his ego is so hurt that I wouldn't give him a testimonial about the Challenge that he can barely acknowledge me. Since he's that immature and unprofessional, he doesn't earn any recognition.)

Yesterday's training was awesome. Hard as nails. She has progressed me to carrying 70lbs up a flight of stairs which kills me. I keep trying to go further, so when we started with 70 the other day, I added in a half a flight (the stairs have a Y and so I do both "arms" of the Y if you can imagine).

She paid me what I think is a tremendous compliment yesterday, saying she'd like me to train her for a day. I shared that I'd love that and how I have thought about being a trainer. I think I just might go for my certification just for the heck of it. (I don't think I'd make a career of it only because I believe I earn 2x as much doing what I'm doing, but maybe a p/t job? Or who knows, maybe I'll one day open up a studio specific to goals like mine...we know there are more out there like me.) She's even suggested I could teach her abs class. You trainers out there, agree this is a compliment? She's not the type to blow smoke up my arse.

What else is going on. An acquaintance at the gym asked me to do a little challenge with her, so here's what I came up with:

Our respective trainers will write down their goals for us for Labor Day. Each trainer will agree on the other's goals so there's balance that it is a goal to strive for. They will seal it in an envelope...we won't know what they want us to achieve. We have 16 weeks starting next Sunday to build up to that goal. (My reason for suggesting this is that the girl who asked me to do this struggles with motivation. If she doesn't know what is expected of her, it's natural to then just do what you're told. She's a workout whiner, so this will bring her in line.) When Labor Day comes, the goal will be revealed to us. Whoever achieves their goal will be the winner. The "prize" is being able to tell the other person's trainer to make a session hard as nails, maybe of everything they hate. If both achieve their goals, the winner will be the person who exceeds their's the most. I'm thinking of sweetening the "pot" to make the trainers have something on the line, like they have to have a session of their hardest workouts as well. We have a week to start, so if you have ideas about how to structure this, share them!

I may not post often, but I do read and see how you all are doing. Thank you always for the support!

Now onto the next 50.

Congrats Jerseygirl - it feels so great to hit those milestones, especially knowing how much sweat you've put into it!

It is so terrific you have found a trainer you like. I miss my trainers back home miserably!!! We chat regularly but it's not the same. Actually I'm a little worried when I go home at the end of the month they'll be disappointed by how little progress I've made since I've left!

So, I have decided that my eyes have just finally adjusted to my weightloss. You see, I was feeling pretty freakin' terrific about my weightloss & my body in general. I was dressing better & feeling GOOD when I went out in public.

But then the last month or so I've been miserable about my body image again. Nothing looks good & I'm constantly shocked at how fat I look to myself. So on the weekend DH took pictures of me with the dogs on the beach. Saw the pictures & just thought - UGH!! Well, I compared those pics to some we took about 3 months ago, in the same bathingsuit, well, you know, you can't tell they're taken on different days!

Then I thought I wonder if my measurements have changed. After doing all my measurements the only one that has gone up is my waist (which makes sense) & only by an inch. So I guess you can't argue with judge & jury, if my weight is the same, the pictures look the same & the measurements are the same - I must not be any fatter. So the only explanation is that my eyes have gotten over the joy of losing a good chunk of weight & are starting to see my body for what it is: a body that still needs to lose a good deal of weight! Ok - before anyone panics - I know I should not be losing weight when I'm pregnant! But it is reassuring to know that it is merely my perception that has changed!

Good Morning :sunny: Afte yesterday's storms, it looks beautiful and GREEN out there.

I fell flat on my face in food last night for the first time in a long time. Too many things converging all at once...but as usual, it only made me feel worse. Where is the kick in the head smilie?

I did get up and do cardio, tho, and will do legs light at the gym today.

LG- It sounds like you are totally on track- your mind is playing tricks on you. Take some time to enjoy being pregnant, it doesn't happen too many times for most of us! Yes, your body is changing, but think of the wonderful outcome. You'll have years to NOT be pregnant and work on fitness. I'm not suggesting lying on the couch eating, but don't beat yourself up for slowing down a bit :)

Lydia- My abs are STILL sore!

Congratulations, JG.

Mel

JG, congratulations! Good luck with your new challenge. :)

Nelie, good for you for getting back on track! :hug:

LG, it sounds like you're doing fine, considering you're growing a baby at the same time. I'm sure your trainers will say the same when you get back home.

I've been fumbling my way through setting up some split routines this week. Trying to learn all this stuff online is just confusing, but what I've been thinking is that I'll pick 2 exercises per muscle group that I know how to do, and 1 new one to learn, for each muscle/group that I'm targeting, then do sets of 5 reps. So far, I can only handle 3 working sets (not counting warm-up sets), but I figure I'd like to work up to 5 sets. I've been going slow and really focusing on my form, and it feels like a good workout, even though it seems strange coming from the full body workouts, to just be focusing on arms or legs, etc. I'm liking that I can lift 5 days a week, though!

My knee seems to be cooperating, so far. I've just been sticking with slow jogging for cardio, which doesn't seem to bother it. Tomorrow night I'll give skating another try, and see if my knee can handle that yet.

Congratulations on the 50 pounds gone, JG! :balloons: And have fun on your "training the trainer" day! :carrot: Those are hugely popular at my gym, always a blast, and a guaranteed client pleaser. Clients just love getting their revenge on trainers and it's a great change of pace for everyone involved. It's also a way to check out what the client has learned about program design and technique, so be alert to form, tempo, pacing, hitting all the components of a good workout -- all the things your trainer does for you. Be sure to come back and tell us all about it. :D

Thanks for the support! Mom & I were chatting last night & when I said I just have a hard time not going all out she laughed & said I come by that naturally! BTW - she is waiting for surgery on both knees, one of which is a redo 'cause she pushed too hard, too soon after the last surgery!

I would be SOOOO nervous to train the trainer!

Waiting for dh to get home right now & then we're going to the gym. I've decided the big change I'm going to make to my routine is to drop the supersets, do a few less exercises per workout (3-4 instead of 5) & tack on a little more steady state cardio at the end to give me more of a cool down. Ok - truth be told I haven't really been doing much of a cool down but after some reading I'm convinced it is more important right now.

Delurking to say good morning.

I'm getting the hang of the equipment at the gym and seem to have the confidence of both our PT and the gym owner soooo ... I feel confident enough to be tweaking my routine.

I'm just so glad you all are here. Don't know what I'd do without you.

Morning :sunny:

Susan- Great to hear that you are in the gym and enjoying the workouts :strong: Have you met with the trainer again?

LG- lol, it does sound like you come by it naturally. I don't envy your mom, but I do understand her!

I did a 4 mile treadmill run this morning and will lift a lunchtime. A leg-shoulder combo :rofl: Yesterday I felt to sick to lift, but today my problem just seems to be a completely stuffed up ear hopefully due to allergies (which I didn't know I had :?:). I raced home yesterday and mowed the lawn after work because everyone else in the household has such bad allergies and the grass was nearly a foot high after being away and all the rain. Not being able to hear out of one ear and feeling like one side of my head may explode is really annoying :dizzy: It didn't bother me when I ran, so maybe I should put my running shoes back on and just do the whole day at 7 mph :lol3:

Food back on track....

Have a good one,

Mel

Oh Mel, I hope it isn't (new) allergies. Allergies are no fun at all! I worry about my Mom but I also worry about my own knees. I've never had a problem but she sure has & her Mom had to have both knees replaced. Ugh! One more reason to keep working hard in the gym!