Hey there guys and gals - I'm here and doing well - still back to basics and it seems to be agreeing with me. Eating tons of cottage cheese plus "blank" - tomatoes, yogurt, berries, pineapple, chips/salsa, oatmeal/eggs - you name it, I'm mixing it.

Food has been really good for the past 3-4 days, and workouts pretty good as well. I just love when it's easy for me to stay on track!

Hope everyone is doing well as well. Great post Robin - and so true. My anniversary's coming up as well - now you've got me curious as to when... I'll have to look into it. Labor Day weekend maybe?
Cindy

Airegrrl, your post really struck a chord for me. I just pasted my 1 year anniversary for my weight loss journey and pretty much went through a similar comparison of last year to this year. I could relate so much to so many of your breakthroughs but probably the biggest was eating 6 times a day and hating the feeling of being to full. Thanks for sharing.

Jack, that does it, I’m going to get some pots and try to grow me some tomato plants next year. I have not had a home grown tomato in sooo many years and how I do miss them. I know some people do very well growing gardens out here but I just don’t have a green thumb when it comes to this dry dry climate, but you’ve made me want to try and I haven’t felt that way for about 20 years. Then again I’m sure some of you haven’t ever had a fresh orange picked off your own tree. Of course I only get oranges if I can keep the tree from choking out the drip irrigation system with its roots, I always notice that has happened AFTER all the leaves have shriveled and the oranges fallen off. :mad:

Thx for the encouragement Meg, I hope I’m getting the right form; I certainly try to watch myself. I really enjoy focusing on the muscle I’m working, before I started weight training I use to really enjoy isometrics and I'm hoping that focusing on isolating the muscle during my workout will help me make sure I'm getting it right.

Yesterday’s UPWO was great. I feel every muscle today and it just keeps reminding me what a good girl I was after I got home. I’m not in pain, I can just feel where I worked them out good, and I love that feeling. The only place I don’t feel the muscle today is my back. Next time I will take a look at that and see if I need to up the weight or focus on isolating the muscles more. I know I need to squeeze my should blades together but it is a hard muscle for me to focus on for some reason and I suspect I didn't quiet get it last night since I'm not feeling it today.

TTFN,

Fantastic post Robin! I can't remember when I first started posting on this forum, but I'm coming up on 3 years at 3FC and have had so many of the "ah ha" experiences you did. I'm looking forward to November when I can say that I've maintained my goal weight for 3 years :) Of course, that turned out not to be my goal BODY, but upping the LBM and dropping the fat is taking a bit longer. Not always remembering the "ah ha" moments could be the culprit.

I'm so jealous of you vegie gardeners! I had huge, very productive gardens for years. Our current home backs on a wooded ravine which is home to a large herd to whit-tailed deer. When we first moved here, I thought Bambi and company were sooooo cute! Little did I realized how effective they would be at defoliating every tasty or pretty plant I stuck in the ground. Nothing deters them- chemical sprays, netting, urine (cheerfully donated by my then 9 yr old son), coyote urine, soap. human hair, a barking dog...I've tried them all. The only things they won't eat seem to be black eyed susans and purple cone flower. I won't eat them either :p So no vegies (or daylilies, lilies or hostas) grow here anymore :(

Food was good today, got my cardio done early, and shredded my shoulders and calves.

Did anyone else admire the arms on the men's gymnastic team last night?

Hello to all,
Mel

Mel,
DAMN I missed Mens Gymnastics last night...ARGH!! My brother is at the Olympics with one of his students. His name is Brett Mclure.. He is from WA and was coached by my brother since he was 8 years old....
Oh shoot...

Anyway I wanted to post my food and workout. It helps me...
Continued...
11am Protein shake

2PM
Bodybuilders 'drive through lunch"
3.5oz pre-drained 'Packet' of Tuna in Water and 1 cup pull top can of green beans
and a plastic fork...

4:45 (pre-workout)
serving 'Swole'

6PM
5oz cod
1 cup steamed broccoli
BCAA's
1000mg gltuamine

At the gym
Bi's, Tri's, Forearms, calves and abs
Superset 21's and French presses
21's w/ EZ bar 30x28 40X23 50X18
DB Seated French Press
40X15 50X12X11X11
Superset cable curls (using low cables on opposite sides) and Rope Tricep Pressouts (w/ cable behind you,grabbing rope over head, leaning forward and pushing rope straight out over head)
Cable curls 45X9 40X10 35X10X9
Tri Rope Pressouts 80X25 100X15X13X12
Superset Concentration Curls and Horizontal Dips w/ weight plate
Concentration curls 20X10eaX8eaX8ea
Horiz Dips 45#X18 drop to no weight X 15more/45#x15 dropX15/45#X15dropX12
Tri-set BB forearm curls, hanging leg raises and donkey calf raises
BB forearm curls
40X26X25X20
Hainging leg raises
30,26,19
Donkey Calf raise
380X20X18X15

and that'll do it

I hope there is more Men's gymnastics on....

Have an awesome night you guys.......

XOXO
L2L

Hi all. I’m having a busy week too. I’m starting up with classes and my days are filling in – I have to organize myself a bit better. Especially with the food.
Did legs today – it’s my 3rd week and I’m getting ready to add weights on the squats (I’m just doing the 45lbs bar). According to the instructor it’s a good idea to start slowly, so I’m not adding any weight the first four weeks.
The eating feels better this week – my body like the whole ‘eating more meals early in the day’, it seems.

Robin: I loved your post! It’s very inspiring to hear about your year at LWL, and congratulations on your anniversary!
Mel: Sorry about your missing vegetable garden, but the development from “Aaaahhhh. Cute bambis in the garden!” to chemical sprays and urine, was very funny! :D

Have a nice Wednesday everybody! :smug:

Good morning, LWL! I’m right there with Cindy today — back to basics. We all know what works for us — clean eating, cardio, weights. Why make it complicated? Keep it simple, stupid is my mantra these days.

Back from cardio — have that post-leg day agony going on :devil: . But I made it through 25 minutes on the bike and 25 on the elliptical. Greaaat leg workout yesterday — seven sets of squats, followed by hack squats, leg press (drop sets) and extensions & curls. Only thing missing was good ole track lunges. :lol:

Yesterday I did my first spinning class ever and thought it was a blast. I was kinda nervous going into it because I wasn’t sure I could handle it, but it was a lot of fun. I need to shake up my cardio routine, so am thinking about abandoning my long-entrenched 6:00 AM cardio habit and trying some new classes and routines. It’s way to easy to fall into comfortable ruts and that gets me nowhere at all. Time for something new and different and uncomfortable!

Congratulations on your anniversary, Robin (and soon to be Mel and Dip)! :hat: :balloons: Excellent post (as usual) and I know it’s going to be a terrific second year here for you. Prediction: you’ll have just as many revelations in your second year as your first — it’s a journey of self-discovery that never ends. For me, sometimes I have to hear something over and over again before it really gets through and becomes part of me. So I’m still learning new things all the time. Probably always will be. :)

Mel, DH grew up on a farm and has a much less romanticized view of deer that most of us. He’s always thought of them as rats with long legs. :D We’ve got them too but they tend to leave my herbs alone, thank goodness. But one year I made the mistake of planting strawberries — they loved them, even without the whipped cream!! :lol:

Hurricane Charlie update for DS’s move to Orlando — the power is out in his apartment complex but they’re saying it should be back on by Saturday midnight, so it looks as though we’ll leave on Saturday morning and arrive on Sunday. That still gives us a few days to get him settled before his classes start.

One last note — Evangeline — my back rarely gets sore, regardless of how hard I work it, unless I’m doing a new exercise. Heaven knows I work it hard enough (since it’s getting bigger, darn it) but it just doesn’t get sore … maybe its just one of those things?

Have a great day, all! :D :D :D

ROBIN - Thanks for the post, it was great to read about your success and I appreciate the focus on what has gone right. I also like yoga and have a regular workout here in the office on Tuesdays, makes the day go much better.

MEG - DH comes home from the gym and tells me all about the grunters and groaners, don't seem to be many so early in the am when I go. Anyway, he leaves them a wide berth, he worries about the weights becoming airborne and heading in his direction. They seem to love the mirrors he says.

Overslept this morning or rather woke up and didn't follow through on getting out of bed. Maybe I can prevail on DH some more this week and hit the bike trail for a while, leaving him with two 5 YO's, that could be his workout. :lol:

Between the farmer's market and our garden, I am so motivated to eat right. The salad days have gotten to me, I can hope to make up the difference in the beans and will try my hand with the pickles this year, my MIL makes wonderful pickles and I need to be able to make my own and not steal hers from her kitchen. Makes for a messy relationship.

TIKI - Grilled eggplant is wonderful, cut in half if small, in fat slabs if larger, brush on some olive oil and some greek style oregano (in honor of the Olympics) and grill until soft. Love it a lot. I also am making the return to cottage cheese, not quite at the FF version yet, but am working my way to the LF, and will be satisfied with that.

JACK - Have you used any of those wooden planks for grilling fish?? I got some for my birthday, and am still putting the fish on foil, just waiting until I can remember to soal the planks before I am ready to grill.

I am over the Monday/Tuesday **** time at the office, so the rest of the week is just down hill for me, definately staying on track for food, portion control is my goal for the next couple of months.

MEL - The Olympics have been really great to watch, DD is sick of it on TV by now, but I am so impressed at the coordination and accomplishments. Beach volleyball is still my favorite though, it was my sport in the old days, though I don't think I quite attained those physics.

Off to work on some cards, I am putting together some reminders for the gym to help me track my routines. Form form form!

Liza

I was up WAY TOO LATE last night looking at the women's gymnastics and the men and women's swimming. The men's relay was such an awesome race - MAN, I was jumping up and down running around the living room when they won it. My kids are equally excited about the competition so there are no TV fights in my house either.

Forgot who said it but I'm with Meg, my back rarely gets sore unless I do something stupid like lifting superheavy stuff around the house with my back, not legs or sleeping all night on the floor.

Mel, you sound like those kids from the Rocketpower cartoon "shredded". Sounds like an excellent workout!

Gotta boogie out of here, too much work, not enough hours in the day. Food is still on point although I missed getting to the store for eggs last night and then ALSO missed going to the caf this AM for eggwhite omelettes. Had to settle for a bowl of cereal and FF milk. However, I DIDN'T buy and eat any of the junk that I normally eat so I'm still feeling PRETTY DARN GOOD!

whassup to all the LWL's and our very own cutie MTL (man that lifts)

Peace. Tiki.

Happy Hump day..
 

Hi Guys,
I got started with a bang this morning. Some friendly co-worker bought me a Mocha and of course , I drank all 16 chocolatley oz.
Damn those thoughtful people!!
I am doing better now though ...had my High Prot. Yogurt, my Vites and my Glutamine.
Tonight is Back at the gym
I have lost some BF and have had a couple people asking me if I'm "getting ready for a show":gossip: I hate that. I know they mean no harm but it makes me feel pressured! I never tell anyone until like...less than a week out when I can no longer hide it and it is painfully obvious... when my BF is under ground and I have this conspicously dark tan.:chin:
If you tell people, it somehow becomes an invitation for them to be invloved and ask questions and give unsolicited advice :blah: I like to just keep to myself and never know how to deal with that...without seeming antisocial.
Still not sure whether I am doing the show or not???
I will see where I am at (meaning whether I am in contest shape or not) when the entry deadline comes around. I am still aways out (physically, I mean) and if I'm not ready, I'm not ready:shrug:....I won't kick myself over it.

Have a great day guys...:balloons:
XOXO
L2L

Ovaltine? Who said Ovaltine! Oh Jack, I love the stuff. OH no...you've wakened a sleeping tiger. Haven't thought of it in years. :rolleyes:

Things are looking incredibly good today. I'm back to TheraBands, but this time I have a whole new appreciation for them. The physical therapist has given me a set of exercises to strengthen my arms and middle back, and thanks to everything I've read on LWL and on LWL links, I know lots of other things to do, as well. I just ordered new TheraTubes, and an accessory kit that includes handles and a door-attachment. These accessories are all new to me, and I'm axious to try them. I almost ordered a Swiss Ball, as well. I know that we've been down this road before, and I'm sorry for the duplication, but didn't some of you say you found them a nifty tool? I couldn't even think of ordering something I hadn't been able to confirm with you guys :D

Wow ... I just looked at my Balance Log and realized I'm on Day 20 of clean eats. I can hardly believe it. Now, if only I could memorize this feeling for the next time I start to slip .... :nono:

It's meeting mania today ... gotta run. Greetings to all, and hugs.

Hello everyone,

I see you all have been busy! Here no news yet except DBF is going to the bank tomorrow to get a mortgage, hold your breath.
Tomorrow is squash day, and I'm looking forward to it! I feel bad not being able to do all I would like, and am so looking forward to the gym opening again the 23rd.
I'm very good om track with food so no worries there.

I'm going to go on for a bit and bite my nails and watch the Olympics 'till it's bedtime...

Be well all!

Lieke

Jack, I stole you shrimp kebab recipe for the book, you okay with that?

L2L, I kept on reading BF = boyfriend instead of body fat, and I got some crazy mental images! :lol:

Here's a question I want to ask but don't think it justifies its own thread. Do any of you regularly give blood, and how quickly can you go back to lifting? I give blood about as often as I can, and just did so last night. I know they recommend "no heavy lifting" for at least four hours, but I didn't know whether you'd still have some weirdness the next day. I haven't been doing weights consistently and heavily enough to try it myself.

Hello gang :wave:

It's been a good first day at work, the other secretary and I are on a cleaning rampage of 3 storerooms... I'm so exhausted tonite, firstly because I didn't fall asleep till 2AM this morning and I was up at 6AM for work :tired: ... and because we worked 4 straight hours hauling boxes and stuff to the 2nd floor to another storeroom... So I didn't go to the gym... Food has been spot on too, so I'm happy with that!

Laura -- I give blood regularly, usually in the evenings, and I go right back to the gym the next day. I've never felt that giving blood made me weaker. I've given blood 15 times and I think only once or twice I may have been tired the next day, it could or could not have been because of the donation, that only happened a couple of times...

Lieke -- STOP bitting the nails s.v.p...

Robin -- day 20 of clean eats! :high: that's great!

L2L -- Where is the show? If you so decide to participate...

Jack -- I've never heard of using corn husk to put your fish in to put on the Q, what a great idea!


The Olympics -- I've barely watched a minute of it...:shrug: No particular reason I just haven't...

I love to change up my routine a lot too... Either my body adapts easily or I get bored very fast or both, but I do change it often...

I jogged outside, finally, for the first time last night! I was quite happy with myself... When I got home I wasn't sure how far I had gone so I went back and biked it and it was 3k... What a difference from running on a :tread: ... I did enjoy it tho...Tomorrow I will try it again.

Well, I'm a bit bleary eyed here to I'm off to take a nice cool bath, because its so darnt hot here, with a good book, then I'm off to bed...

TTFN...