Demi's Workout Log
Time to start a gym/exercise journal :thup:
Here are my stats - my 'before' pics can be found here in the Fitness Challenge thread - the challenge runs until 30 June, so I hope to see a real change in those pics at the end of it :thup: Hopefully, there'll be another challenge after that :thup: but I'm sure that by the time this one is over, I'll be so pleased with the results, then I'll want to continue with what I'm doing anyway :) Was quite horrified when I saw my bottom half in those pics - dreadful lumps all over my hips and thighs, ugh :eek: These are definitely my problem areas, and ones that I shall be working hard on :exclm: Stats: (as at 31 March, 2003) BF (Average) 30.5% Total Body Fat Weight 51lbs Lean Body Mass 124lbs BMI 25 Bust 38 Under Bust 32.5 Waist 30 Bellybutton 34 Hips 40 Thigh 25 (3 inch from crutch) Calf 17 (3 inch from knee) Bicep 12 (unflexed, largest part) Wrist 6.5 Fitness routine: power walking, specific leg exercises, exercise ball workout with/without hand weights, pilates, dance (probably salsa) Added incentive April challenge: I would like to average 12 miles a week with my power walking, and would like to see an inch off waist and hips (and hopefully thighs) Starting small, but hopeful it will lead to bigger and better goals :yay: |
Exercise - 1 April
30 minutes power walking
LBWO with exercise ball: 10 balanced squats 10 leg extensions 10 upper leg raise 10 lower leg raise 10 hamstring stretch (each leg) 10 upper leg stretch plus, 10x each side, total body stretch 10 spinal stretch |
Motivation
Top Three Motivational Tips
1. Write a list of 20 benefits of regular exercise and stick it on your fridge door so you'll see it every day. 2. Anticipate excuses for missing a workout and put strategies in place to combat them. For example, if bad weather is likely to thwart your plans, start exercising at home with a fitness video. 3. Replace your scales with a tape measure :thup: - muscle weighs more than fat, so you'll see the inches disappearing long before you notice the weight loss. Read these tips in a magazine today, and thought they were very appropriate to post here. OK, need to write down 20 benefits ... Burns fat Burns calories Tones body Strengthens muscles Strengthens heart and lungs Speeds up metabolism Reduces stress Increases endurance Reduces 'real age' - realage.com Health benefits, such as reducing risk of cardiovascular problems ... there's 10 will add the other 10 later! |
Exercise - 2 April
30 minutes power walking covering just under 2 miles (3.2km)
UBWO with exercise ball and hand held weights: 10 Gym ball push ups 10 Spinal stretches 10 chest stretches 10 Upper body rotations 10 dumbbell fly 10 chest press plus 10 each side total body stretch and 10 pelvic tilts then, without ball: 10 upright row (deltoids) 10 v press (pecs) 10 scapular squeeze (mid back) 10 curls (biceps) 10 kick backs (triceps) weights: .5kg (1.1lb) each |
Hi Demi!
You're doing great! Pretty soon you'll be able to power walk your way through the marathon! :D
:wave: |
Exercise - 3 April
40 minutes power walking covering just under 2.5 miles (4km) :thup:
Legs sore from walking so UBWO instead of LBWO: UBWO 40 upright row (deltoids) 20 v press (pecs) 20 scapular squeeze (mid back) 40 curls (biceps) 20 kick backs (triceps) weights: .5kg (1.1lb) each LOL Cait, the way my legs are feeling tonight, I think I'll have a problem - unless, of course, I enter the Marathon in 2005 - by which time I might just be able to do it :lol: Off for a hot bath! |
Exercise - 4 April
Was very sore and tired today (amd busy!), so used today as my rest day - though I did do some gentle stretching exercises with my fitness ball :thup:
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Exercise - 5 April
45 minute bike ride - the most I could manage in one session, I'm afraid :( , but I'm sure it will get better as I build up stamina and strength. Very tough on the legs :eek:
10 minutes on the trampoline - great fun :D 20 minutes stretching exercises on fitness ball Quote:
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Exercise - 6 April
30 minutes power walking covering just under 2 miles
10 minutes trampolining - just bouncing UBWO 40 upright row (deltoids) 20 v press (pecs) 20 scapular squeeze (mid back) 40 curls (biceps) 20 kick backs (triceps) weights: .5kg (1.1lb) each |
A review of the week
The Fitness Challenge is now entering it's second week, so it seems to me like a good opportunity to review my first week on the challenge.
I have averaged around 2 miles a day of power walking this week - which gives me a total of 10 miles walking this week :) - wow, 10 miles more than I would normally have walked :thup: My personal challenge for April is to average 12 miles a week, and I would have achieve that for this week if I hadn't chosen to ride my bike instead of walk on Saturday, because I felt like doing something different, but I suppose I could count this in my total, especially as it seemed to be much harder on the legs than the walking! I have also done some weight training, though not exactly along the lines of a BFL challenge - but I've made a good start with hand weights and my exercise ball :thup: Perhaps after a month of this, I might just be ready to think about trying BFL - we'll see :) Have also had fun doing some exercises on my trampoline. I'm feeling good - my muscles do ache, but it's a 'nice' sort of feeling, rather than 'OMG, I can't take any more' :lol: I haven't taken my measurements yet - part of my personal challenge is lose some inches - but I can 'feel' that something has happened. TOM is due, so I shall wait until that has been and gone before I measure. I plan to add in some more fitness ball exercises this week and also Pilates (have been waiting for the DVD to arrive). Here's to another good week :D |
Exercise - 7 April
40 minutes power walking covering 2.2 miles
30 minutes toning/stretching using fitness ball |
Exercise - 9 April
40 minutes power walking covering 2.2 miles
UBWO 20 upright row (deltoids) 20 v press (pecs) 20 scapular squeeze (mid back) 20 curls (biceps) 20 kick backs (triceps) weights: .5kg (1.1lb) each I am counting yesterday as a rest day - wasn't well, felt much too tired to do anything - went to bed at 7.30pm :eek: But did feel better for it this morning :thup: |
Exercise - 10 April
40 minutes power walking covering 2.2 miles
30 minutes toning/stretching using fitness ball I have some great new exercises to do with hand weights and will be starting those tomorrow. My new pilates DVD has also arrived - will have a look through first and will probably start it sometime over the weekend, when I can fit more in :) |
Exercise - 11, 12, 13 April
OK, managed to fit in 40 minutes of power walking covering 2.2 miles each day :thup:
Also, a selection of UBWO with handweights and some exercises on the ball :thup: Pilates DVD has arrived, but not had time to sit and watch it yet - hopefully will be using it this week. |
Review of the week
Well, not a great week, as I've not been feeling well. Not sure why, just very tired and headachy :( Means that I haven't managed to do as much as I had planned.
However, have walked 13.2 miles this week (and as I wanted to average 12 miles a week, I'm very pleased with that) :D Have done quite a bit of UBWO with handweights this week - feel that as I'm doing so much power walking, which is effectively LBWO, I need to do more for my top half in this way. Have also used my exercise ball quite a bit. This coming week, I plan to add in Pilates and more trampolining. |
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