Work Out Plan

Hello!

2013-04-01T01:10:50Z

Hello!

I'm just introducing myself :)

My journal has entries more specifically about me but for now I'll summaries that my journey started in 2011 and I've successfully kept off kilos I gained, and am determined to lose just a little bit more to reach my goals :)
I have had successes and failures, I'm human, I made bad decisions and good ones and am learning to accept a lot of things about myself too.

I am excited to share with this community how I have done this and I'm open to questions, suggestions and looking to help others too =)

Sorry, I know I sound like one of those bogus gimmicks but I'm just so damn excited to share hahah

Have a great day everyone!!

Workout :)

2013-01-19T06:13:34Z

1.45 mile jog/walk in 30min and 5.67 bike ride in 30min ... one hour work out and it feels great :)

Posted via LiveJournal app for iPhone.

NeW mEmBeR

2012-04-30T20:24:50Z

Hey everyone...

I am searching for a community and fellow bloggers who are on a work out plan and strive to be healthy in their exercise and eating habits. I know this community isn't terribly active but I seem to be having a hard time finding others on here who are in the same position as me.

I am currently participating in the Jillian Michaels 30 Day Shred work outs. I am also following a way to choose my meals that I created with a nutritionist. She hasn't chosen what I should eat, she is just helping me make good choices when it comes to eating enough of everything. I am trying to continue to be motivated and to know that healthy results take time and effort. I look forward to a healthier body full of strength and muscle! And a healthier mind set! And an ease at making my food choices. So far the only progress I know about is my aching body- the good kind of pain you get from a great work out. I am doing weekly weigh ins and considering taking pictures/measuing.

I am excited to finish the 30 day shred and continue keeping active with other work out videos. Besides the videos I try to keep up with participating in long walks/jogs and other out door exercise activities!

anyone else out there?

_workoutplan @ 2012-04-27T12:55:00

2012-04-27T16:51:57Z

Hi all!

I just joined livejournal! I'm hoping to find communities that will inspire my workouts, or that I can share nutrition tips and recipes with!

I'm currently working in the fitness nutrition field, as of just a few months ago. Our company is small, but growing, and we have an amazing stock of supplements, snacks,shakes, and bars. It's really inspiring to be working in something I care genuinely about, and to have joined in early in the company's life! I wear many hats, for sure, my jobs change almost daily. :)

I wanted to share a homemade protein bar recipe with you.

It’s a very simple recipe to make, and the ingredients are basic—a perfect blank canvas for whatever extras you’d like! Consider adding some dried coconut, carob chips, raisins, or chopped nuts! Just remember to adjust your amounts of applesauce and protein powder to match—you want the mixture to resemble a sort of thick cookie dough.

Minutes to Prepare: 5

Minutes to Cook: 20

Number of Servings: 9

Ingredients

2 scoops protein powder of your choice (chocolate would go well with the nut butter in this recipe, but vanilla or banana would be yummy too!)
1 cup oats
4 egg whites
1/2 cup unsweetened applesauce
1/4 tsp vanilla extract
1 tbsp natural nut butter of your choice

Directions

Preheat your oven to 350 degrees F.
Mix the egg whites and uncooked oatmeal.

Toss in the rest of your ingredients, stir ‘til well blended.

Spray an 8"x8" baking dish with non-stick cooking spray, or grease and flour it. Spread the mixture out evenly on the bottom. Bake for about 20 minutes, or until the edges starts to pull away from the sides of the dish. Remove from the oven, let sit for a few minutes before cutting. Makes about 9 bars.

Enjoy!

(the protein powder needed for this recipe can be found at your local supplement shop, or online at places like nutritionfix.com)

And since my company's still just a startup, maybe visit our facebook?
http://www.facebook.com/pages/NutritionFix/272539529472575
We have giveaways and all sorts of other stuff!

PX 90

2010-07-29T22:30:28Z

Hubby brought up the idea of our doing PX90 together.
Cue me all but falling off of my chair, as hubby is an avowed computer nerd.
I tried looking up reviews and opinions on it, but of course there are 5 gazillion pages on Google of "buy it!!!", and nothing that really was what I wanted to see.
So, has anyone here done PX 90?
Pros?
Cons?
What did you love about it?
What did you hate about it?
TYIA!

back after knee surgery

2010-01-18T10:38:45Z

I had surgery on my right knee last month, and I've been told that I need to build up muscle in my thigh to try and improve the condition of my knee.
I'm a kickboxer and have been given permission to return to my dojo. While I'm not allowed to fight yet (and unable to do most of the kicks, steps etc.), I'm allowed to do some sort of exercise. However, this is not enough, and I'm trying to put together a workout plan for myself which targets the thigh muscles while keeping the pressure off my knee. I had a lateral release, and still have to regain quite a bit of flexibility in that knee. Exercises need to be low impact but highly efficient, and I'm not really sure I know what I'm supposed to be doing. My doctors have told me that it's all up to me now, and I don't seem to qualify for a referral to a physiotherapist. I cannot afford to pay for one, either, but I know I have to do something.

Can anybody help?

I'm also back on Weight Watchers after gaining some weight due to the fact that I haven't been able to do as much as I usually do. I'm aiming to lose around 5 kg (I weigh 62 kg right now, and I'm 1,62 m tall).

New Girl!

2009-11-02T22:57:01Z

I'm new here, looking for some support and motivation to help me with my new lifestyle challenge. I'm attemping to follow a meal plan and exercise more to lose weight. Currently I am about 275lbs and I am worried about the long term effects of being obese, especially diabetes. I am very depressed because of my body issues, so I'm trying to change things in my life. If anyone wants to be buddies to help motivate each other, let me know! (No ana/mia people though, hearing about people beating themself up for eating 500 cals is hard when I'm eating like 2000 cals...) Here are some basics for my goals:

Age: 23
Height: 5'7"
CW: 270lbs
GW1: 250lbs
UGW: Whatever makes me feel good!

*x-posted*

clicking after exercise?

2009-10-03T13:33:47Z

I've recently started doing Yoga and Pilates classes a few times a week. For a period of a day or two after some of the classes, I've noticed that my body tends to "pop" more than usual. It's mainly in the front of the hips, where I've never had any injuries that I know of, and the upper back, where I do have a minor alignment issue. It's not painful at all, just noticeable - kind of like when you stretch and crack your back except that I'm not stretching, just moving around as I usually do.

My current pet theory is that it's my body doing it's job getting itself back into alignment after years of sitting in front of computers, slouching and in general neglecting my core. Thoughts?

yoga

2009-08-24T15:39:40Z

I am interested in getting into yoga but cannot afford to attend classes just yet, and none of the community centers around me offer discounted classes. I was thinking of checking out some DVD's that anyone could suggest for beginners, something fairly slow paced without too many difficult postures, or at least postures that can be altered for individual levels.
Any suggestions would be helpful.

change is scary - even good change

2008-12-01T04:00:29Z

so my new summer jeans that were a smaller size & were tight when I bought them are falling down - this is good. But, it's scary - I liked the jeans, I like me, it's hard to change, even though I know it's needed & healthy for me.

I get new clothes that fit well & put most my old ones in bins. I really need to pack up all my old clothes & donate them. I just need to do it. I need to let go of my old weight & embrace my new healthier me. It's still scary & I find myself getting a fast food burger or a dessert when I think about it too much - I need to have ... somehow, some new comfort and security in being smaller.

Diet change to kick start weight loss?

2008-11-21T21:02:11Z

would it be healthy if I ate just veggies and low fat proteins & dairy for awhile? I'm thinking like something like this: a milk & protein powder morning smoothie w/fiber added -- a lunch & dinner of salad or veggies & low fat proteins (like tofu, non-fat cottage cheese, lean chicken) - in a nutshell I'd be getting my fiber & carbs from vegetables and my protein from dark veggies, dairy & healthy protein options (dropping fatty meats, desserts, fluffy foods like pizza, burittos, etc).

- I am trying to get over a stall on my weight loss - where for every pound of fat I've lost in the last year I've gained water or muscle to match or pass so - in a nutshell, losing fat but not losing any "total weight" and I know I have to lose 20 or 30 lbs - so the scale SHOULD go down/ I am suspicious it's some kinda insulin/hormone thing countering my improved diet with resistance to shed any weight.

I did Atkins in 2002 after my first kiddo & it worked, I've not done it again but I think it does somehow reset the insulin meter. Not that I'm doing Atkins now - but it's very similar.

Question.

2008-10-29T03:44:45Z

So at my gym when I use the elliptical machine, I use this one: http://www.precor.com/comm/efx/546i/

As of recent, I've been doing the intervals program for an hour. Would the weight loss program be best for me though since I'm trying to lose weight? I've been told intervals always gives you the best result, but it's just when I think weight loss program, it just triggers as best in my head since it clearly states that. Sorry if I sound like a moron. Hah.

(x-posted other comms.)

Biking

2008-10-10T21:57:16Z

Today I did my leg lifts (20 pounds each), Torso twists (50 pounds), Arm pull downs (40 pounds), but mostly I spent 30 minutes on the stationary bike on level 4 and (travelled) four miles. I watched Oprah while I was on the bike. Chris Rock was one of her guests and he always makes me laugh. That's probably why I stayed on the bike for half an hour. Usually I would only do about 15 minutes. My legs felt spongy when I got off the bike. I also worked up quite a sweat.

So Far So Good

2008-10-09T23:41:39Z

As promised, I went to the spa today. As I didn't sleep too well last night, I didn't workout very long. My lack of exercise yesterday is what kept me awake last night. I need physical activity every day just to tire myself out and to keep myself feeling relaxed and calm inside. I'm pretty tired right so I should sleep well tonight and have a much better workout tomorrow.

There's a lot of anxiety these days and I'm not immune. Right now I'm too tired to think about anything. That's a good thing!

Goal: Go to Spa Daily

2008-10-09T03:18:22Z

Okay, that's the plan. To go to the spa every day. Well it was rainy and dreary today and I just didn't feel like it. Very poor excuse. But I did go on Monday and Tuesday. Each time I use 15 different exercise machines, ride the stationary bike for 15 minutes and occasionally swim at least one lap and then bake in the hot tub for about 15 minutes. I feel so much better when I exercise as it's a great mood equalizer. So far, my mental landscape has improved more than my physical body. But I do think I'm a little bit stronger. I started in July 2008, but I have missed a considerable amount of days. I have every intention of remedying that. I think this community will help me to keep my focus.

Workout

2008-09-24T15:20:29Z

So I've been keeping up with my workouts since i got back from camp. at camp i gained at least 5 pounds due to high bread and pasta intake. last week i weighed in and was back down to pre-camp weight but today at the gym i noticed that my legs look horrible. I do pageants so i have to look toned. i found out that legs are the key to swimsuit. for the judges it apparently determines how fit the person is. my problem is how do i tone them especially the back?

My workout:
         30-45 of cardio
         2 sets of 10 triceps
         3 sets of 15 each side dumbbell bends
         60 lunges with weights 10 pounds
         40 squats with weights 20 pounds

the front of my legs are looking better but the overall effect is disgusting. any suggestions

realization is motivation

2008-09-14T07:34:46Z

I decided exercise is to weight loss like paying off principal is to debt (i.e. more then the minimum payment but wo/it the debt hardly goes down) - so if I calculate how much I have to reduce in calories to drop weight: It's really hard to do. But if I take an hour of exercise off that then suddenly it makes the calorie goal reasonable, so I can eat something reasonable, exercise and lose. Wo/the exercise it's really hard, maybe impossible, to drop weight in a healthy way.

k, that's it for me. (Mon - nothing, Tues - 1 hour Yoga, Weds 1 hour step-class, Thurs- night off, Fri - 45 mins elliptical & 30 mins walking, Sat- 45 mins pilate/yoga mix, 20 mins weights). good week.

Update on My Weight Loss

2008-09-08T11:22:25Z

Just to let everyone know I am still alive and kicking here. We did a Biggest Loser contest at work and I started at 165.00 and am now down to 149.00 (according to the scales at work). At home I am sitting about 145-147 pounds (the lowest I have been in a few years), which I am very proud of. IT has not been easy to get where I am alot of healthy eating and hard work. What I am working on now is toning more and just loosing maybe 5 more pounds at the most. I do a step class and a bootcamp circuit class twice a week, and am thinking of adding a third class to the mix. My overall body looks and feels stronger, just gotta work on getting rid of the pouch.

Just wanted to let you guys know about my progress :D

BOOP.

2008-08-30T05:48:47Z

"The soundtrack to my life seems to be on repeat."
I am sure I have heard that somewhere, maybe not.
Either way... That is how I feel.

My life usually goes in this cycle:

1. I get on an amazing health kick and get into shape. I feel amazing about myself and look great.
2. I realize I haven't been going out much so I haven't really met any guys.
3. I start to go out more and drink more, meanwhile my health kick ends.
4. I meet a ton of guys and hook up all the time.
5. I start to feel shitty about myself.
6. I cry because I am fat.
7. I start working out again and meet a guy.
8. I think I am in love.
9. The guy acts obsessed
10. He runs away
11. I cry and think life is over.
12. I feel fat again.
13. I write an entry like this
14. and then continue to think about how stupid it is that I do this.

No seriously, the cycle ends here (again, i have said this many times). I am done caring anymore. I am going to try and go with the flow. It's not worth the heart ache.

I am longboard skateboarding 18 miles tomorrow to raise money for Boarding for Breast Cancer.
It is about time I stop thinking about MYSELF and do something for a cause.
I am excite. yeeeeehawwww....

love life.
bdc

4 months left to lose 2008 weight ?

2008-08-29T12:09:40Z

It is a bit frustrating to go all of 2008 exercising and mostly eating 1200 to 1450 calories and still not drop weight. I've shed some fat density but not lost weight in sum total I'm actually up a couple pounds since Jan 08, where I came in at 160, and now I'm at 165. :S My bmi chart says I should be at 135 and even adding 10 lbs for muscular build doesn't explain why I can't drop weight.

It seems it must be the types of calories I'm getting and not the quantitiy, and maybe the size of meals and not the daily total ? Any ideas? One of my work out emails reminded me today to not go below 1200 calories or it kicks in fat-storing/muscle burning mode, and ruins the metabolism. I guess the way to lose weight is to exercise 5 hours/week and eat more veggies and less fatty sodium filled easy foods - but I don't know. I am frustrated.

I thought I could've lost 20 or 30 lbs in a year but I can't seem to shed more then 5. I hit 160 and then come back to 165 and even 170 and then back down to 165 - mostly there. :S

It's tempting to try one of those overpriced premade-all your meals concepts to just control what kinds of foods I eat, then I'd at least know if it's that or the exercise element, or something else!

lost some fat, about 3 lbs this month : you? news anyone?

2008-08-26T04:32:18Z

Since I got the fat density scale on the 9th I've dropped 2% of my body fat - but my weight is about the same - so woot - at least i'm burning some fat! (It gives water too -so I can see water is the same or higher & fat % has dropped!) I'm really excited about this.
I was weighing in at 37% fat, dropped to 35% now that I can measure it - goal is 26% or lower; if I lose 1% per week I'll get there this year - don't know if that's possbile, but it sure would be nice.

k- and, like, where is everyone? What's up? Any news?

2 fat measuring gadgets I tried this week! :)

2008-08-09T17:20:33Z

I got some fat-percentage measuring gadgets: I'm really pleased w/one and not happy w/the other (yet!) it may have a learning scale, or help more later.

The first gadget is a digital scale that measures body density: (There are a bunch of options, I got the Tanita BF680W Duo Scale Plus Body Fat Monitor about $60)
It is really cool. I finally know what percent of my body is fat and water : and it shows that my lean body mass is really high (from exercise) so my weight-loss goal of 20 to 25 lbs of fat loss will put me at my ideal 22 to 25% body fat (for a woman/men are lower) but I will still be 10 to 15 lbs over the BMI range: due to my density of muscle: I'm happy to see confirmation on this.

The second is a digital fat caliper: most can't be used on oneself but this brand (Accu-Measure) is supposed to be able to be measured on oneself: so far it's way off - but I understand it has a learning curve so as I try it I'm getting closer measurements to the other device - but it's saying I'm effectively "at" my goal but I know I am not! So I def. have to practice how it works more. I do think it would be more helpful if I didn't have _so far_ to go - so it might be a good device for people who are much closer to their ideal weight. (shrug)

I am glad a tried a couple devices, and at this point I'm pretty sold on the idea that everyone should trade in their normal scale for a body density one (unless you have a pacemaker: can't use them then due to the slight electrical current used to get body density) - I am not sure why these are not heavily promoted by the weight loss industry: anyone know??

Oh: PS I did do underwater fat % measurements in college which showed I was at 26% body fat when I weighed 148/150 - which matches to what the scale says about me now - so this reinforces my belief it is accurate.

Boxing Forum

2008-07-30T04:04:17Z

Hey wassup guys! If some of you are interested in training and diet tips check out this place :
http://www.boxingforum.com/
We have a training and nutrition section that is open for anybody who wanna be (and stay) in shape. See you there!

My journey so far

2008-07-15T15:09:15Z

Hello! I just joined today. I was doing some searches looking for information to help out my community members over at up4thechallenge design their own workout routines for our "botocamp" challenges and found this community! It looked like fun and I know I could use the support!

I started working out this year, first I signed up for 3 months with a personal trainer to get started and then went on my own from there. I have lost 40 lbs and gone from a size 22 to a size 12. I still have more to go though! Right now I am trying to get in 30-60 min of cardio 4 to 5 times a week plus strength training. For diet I used to do weight watchers but now I just watch calorie intake, plus I don't eat most meats, very little diary and try to eat a good amount of raw fruits and veggies as snacks or with my meals.

oh no :( (sorry if this post is a bit gross and too personal...)

2008-07-14T15:43:05Z

this healthy july isn't going as planned. i have lost ca. 2kg in 2 weeks (i think that's about 4.4lbs) but i have eaten bad things and i've not been so consistent in eating 5 times per day. i often skip a meal so i eat only 4 times per day. one day i was even down to two meals :(

i've been having a HUUUUUUGE PMS that lasted about 1½ week (i got way through my menstruation before my mood seemed to be just slightly stable) and i bought a bag of chips and a soda (i haven't even opened the soda yet... ). i went to my dad's and as i feared he made really really bad food even if he tried to make it healthier for me (i had the runs big time because my stomach is not used to all that fat. sigh).

but all in all i am doing better. my mood is almost stable now (today i went to buy some food and i didn't get all angry nor got the feeling that i just needed to hurt someone... ) and i am eating better. i am still struggling with the 5 meals per day, though.

i know i should be fine with my weightloss this far and when i think about i really am. but i am just so disappointed at myself for not being able to keep my july 100% healthy... :S

i just needed to get this off of my chest... i will now go and make some dinner (tuna meat balls with whole grain pasta and spinach *yay!*)