sallystangWant to be healthy and strong

Posts by sallystang


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Forum Topic Date Replies
Fitness October 2014 Fitness Group All Are Welcome!!!! Oct 21 2014
17:25 (UTC)
6

Today was a cardio day, so a short power walk.  I'm so sore from the weekend and yesterday.  Hoping the walk will help work out the kinks.

Fitness October 2014 Fitness Group All Are Welcome!!!! Oct 20 2014
17:20 (UTC)
15

I'm back...

I haven't been feeling very good for the last week, so I took a little break from lifting, even though I kept up with my cardio and went hiking over the weekend.

So today was NROL4W Stage 1 5 A

jackknife 3 x 12 (30 sec plank in between)

squat 3 x 10 @75

pushup 3 x 10

seated row 3 x 10 @45

step-ups 3 x 10 @65

And I attempted to do my mets but only got one round....

20 jumping jacks

10 walking lunges per side

10 ski jumps per side

10 mountain climbers per side

 

Weight Loss 8 pounds in 1 week!!! Oct 20 2014
14:43 (UTC)
3

Without weight, height, etc it's hard to say, BUT if you have been ordering in, just remember that ordered in food is loaded with sodium, even if it's not fast food, or supposedly "healthy".  It could very possibly be from excess sodium causing water weight.

I'd say increase water intake until you get your kitchen back to normal and then weigh again. How long a time period are we talking about a week, a month?  Think in your mind have you actually eaten 28000 extra calories in this time period. I'd say probably not.

Weight Loss Short Club! Ladies 5'1" and Under! Oct 17 2014
17:00 (UTC)
20

Of course someone taller would need more calories :)  I really think it depends on how much you are exercising. I know for me personally, I'd be constantly hungry and grumpy if I only ate 1000 to 1200 calories :)  Plus if your lose on a small deficit, it makes it much easier to maintain when you get to that point.  But of course everyone has a different "formula" that works for them.

Weight Loss Short Club! Ladies 5'1" and Under! Oct 17 2014
12:47 (UTC)
22

_P3TRA_  how fast are you losing?  1000 is awful low even for your height. Especially if you are exercising.  I'm 4' 11" and I lose about 1 lb per week on 1500, currently I'm in a maintenance phase at 1900 per day.  I've lost 30 lbs also, currently 158.  I'm 40 so time isn't on my side either, (slower metabolism).

Weight lifting is the key for me.  I lift heavy weights 3 x per week and power walk or bike 3 other days.  So I've lost more inches, than lbs. Which I'm perfectly fine with. :)

 

Fitness October 2014 Fitness Group All Are Welcome!!!! Oct 09 2014
17:31 (UTC)
97

Happy birthday Crazi!  Today was my cardio day, walked 5 k in 47 mins.

Fitness October 2014 Fitness Group All Are Welcome!!!! Oct 08 2014
17:32 (UTC)
104

Just back from the gym

Today was NROL4W Stage 1 A5

prone jackknife 3x10 with 30 sec plank inbetween

squat 3 x 10 @ 85

pushup 3 x 10

seated row 3 x 10 @ 55

step-up 3 x 10 @ 65 (med step)

Then 3 ROUNDS

jumping jacks X 20

walking lunges x 10 per side

ski jumps x 10 per side

mountain climber x 10 per side

single arm clean (20lbs) x 10 per side

1 min rest between sets

 

Fitness October 2014 Fitness Group All Are Welcome!!!! Oct 06 2014
19:43 (UTC)
131

Thanks DB that's what I thought.  Yeah on lifting days I go all out. I started doing the metabolics instead of the complexes for finishers. I think I'm going to alternate per stage.  I'm completely wiped when I'm done. The other days are not as strenuous.

 

Fitness October 2014 Fitness Group All Are Welcome!!!! Oct 06 2014
17:43 (UTC)
133

Hope everyone had a great weekend.

Weekends for me are usually "active rest days"... so Saturday was 2 hours cleaning the house then 2 hours weeding and replanting in my flower beds....

Sunday was well an actual REST day....

Today was stage 1 4B of NROL4W

ball crunches  2 x 10

deadlift 2 x 12 @ 95

military press 2 x 12 @ 40  (on press machine)

wide grip pulldown 2 x 12 @ 45

lunges 2 x 12 @ 30

I went up on all exercises by 5 to 10 lbs except the pull down.  Then I did metabolics.  I could only muster 2 rounds...

jumprope 30 sec

side squats 10 per side

pushup x 10

hopscotch x 30 sec

squat x 10

1 min rest between sets

 

Which leads me to a question.  If you think that you can get one more round in if you took a longer rest say 3 mins instead of 1 min will that change the effect of the metabolic workout?  After 2 rounds I felt like I might throw up, but after I sat for a few minutes (say 5) I felt okay.  SO I wonder if I should have just rested longer and tried to get in another round.

 

 

Fitness October 2014 Fitness Group All Are Welcome!!!! Oct 03 2014
17:32 (UTC)
152

Whew I'm tuckered. I just got back from the gym.

Today was NROL4W Stage 1 A4

prone jackknife 2 x 10

45 sec plank in between sets

goblet squats 2 x 12 @ 65 (someone was on the rack)

pushup 2 x 12

seated row 2 x 12 @45

stepup 2 x 12 @ 55

Metabolic 3 Rounds

jumping jacks x 20

walking lunges x 10 per side

ski jumps x 10 per leg

mountain climber x 10 per leg

single arm clean x 10 per side (20 lbs)

 

 

Fitness October 2014 Fitness Group All Are Welcome!!!! Oct 01 2014
16:58 (UTC)
172

Well my goal for October is to keep on keeping on... and hopefully start losing again. :)

Today was NROL4W Phase 1 B3

ball crunches 2 x 10

Deadlift 2 x 12 @ 85

Shoulder press 2 x12 @30

Wide grip pull down 2 x12 @45

lunges 2 x12 @50

then for met today was

4 ROUNDS

jumprope 30 sec

step out side squats 10 per side

pushup x 10

hopscotch 30 sec

squat x 10

rest 1 min

WHEW!  I was proud of myself I went up to 4 rounds today. I'd been doing three.

 

Fitness Fitness Monitors, What do you use? Oct 01 2014
16:37 (UTC)
2

Thanks, yes I'm an old hat at this :)  I'm so close to my goal I can see the pot o gold at the end of this "journey"...  I turned 40 in July so I do realize it's only gonna get harder.   Thanks for taking your time to give me some tips. I really appreciate it, sometimes you just need some reassurance that what you are doing is correct :)

Fitness Fitness Monitors, What do you use? Oct 01 2014
14:50 (UTC)
4

I've been through this before, which is so frustrating....

About two years ago I lost 30lbs.  Then I had some mental issues and gained about 10 back (in 6 months or so). Long story short, I was diagnosed with clinical depression, after all sorts of tests for other things. And,  I went on antidepressants a year ago in November.  Since that, I lost 25 more and then I've gotten stuck.  The hard part is I'm 155-157 and this is the lowest I've ever been able to go.  I always get stuck at this point (on previous diets, I'm a FORMER :) yo yoer).  I'm eating between 1500 and 1700 most days. On the weekends I may have one day about 2000.  I'm not so terribly upset about the scale not moving, but the tape has stopped also... And on my lifts I'm feel like I'm not progressing on exercises like I use to be able to.

I lift 3 times a week. On those lifting days I do about a 40 min routine then a 5 min or so met workout. Currently doing NROLFW, Then twice a week a do a 5k power walk. Takes about 45 mins. Then on the weekends I'm usually active although there isn't a "workout" in there. And usually on Mondays I also do a zumba class in addition to the normal lifting workout. And I do yoga/stretching each night. So I'm just stumped.  In reality if you look at the BMI charts etc it says that at my height I could go as far down as 120, however, I'm very muscular and at 120 I'd look sickly. So my goal has always been to get into the 140's and stay there :)

 

Fitness Fitness Monitors, What do you use? Oct 01 2014
12:57 (UTC)
6

Thanks. I'm sort of on the fence because I feel like once I get some baseline numbers I won't use it either.  The main reason I want it is because I'm pretty short 4'11" and even though I eat "what the calculators tell me" and exercise 5 to 6 times a week. I don't lose weight at all.  I've been maintaining for like 2 months.  I realize I'm in a plateau but no matter what I do I can't get anything much to budge, scale or tape wise.  So I'm really curious to see if the reason for this is because I'm not burning as much as I think I am.  Or that for "lit'l ol me" that those calculators don't really work.  And I feel like I only have 10 to 15 more lbs to lose, which of course will be the hardest to lose of this journey.   I'm hoping it will help me to get some "real" numbers to go by.

 

Fitness September 2014 Fitness Group-- ALL ARE WELCOME Sep 29 2014
17:28 (UTC)
4

I may have to give it a shot.  Until now, it's nothing that I was really interested in, but now I'm enjoying it so much....

Fitness September 2014 Fitness Group-- ALL ARE WELCOME Sep 29 2014
14:58 (UTC)
8

Nothing much to report from the weekend. Went on a 8 mile bike ride with the fam on Sat then yesterday was catching up on laundry, planning ahead for this week.  Unfortunately I woke up at 5:30 AM with a killer migraine.  Still have a bad headache so today I'm gonna take off, it was supposed to be a lifting day.

Kevin that ride sounds beautiful.  I've just gotten into riding. I'm 40 and yes I don't know how to ride a 2 wheel bike :0.... But my hubby bought me a three wheel, three speed for my birthday and I LOVE it...  I can't do a bunch of hills, but get me on a flat trail and I could just go and go...

Fitness September 2014 Fitness Group-- ALL ARE WELCOME Sep 26 2014
18:02 (UTC)
23

Oops for got to come by yesterday.  Yesterday did a 5K power walk.  Today I'm feeling sore from Wed and just off in general, so I skipped lifting for today.  Did a 2 mile walk.  Looking forward to a long bike ride tomorrow with the fam.

Have a great weekend!

 

Fitness September 2014 Fitness Group-- ALL ARE WELCOME Sep 24 2014
17:19 (UTC)
34

Having a rough day mentally, but forced myself to go to the gym, in hopes that it will help get me out of my funk...

NROL4W Stage 1 A3

plank 45 sec x 2

jackknife 2 x 10

squat 2 x 12 @ 75

pushup 2 x 12

seated row 2 x 12 @ 45

stepups 2 x 12 @ 55 (high for me step)

Then 3 rounds of metabolic work

jumping jacks x 20

walking lunges x 10 per leg

skis x 10 per leg

mountain climbers x 10 per leg

single arm clean x 10 per arm (15 lbs)

1 min rest in between rounds

 

 

 

Fitness September 2014 Fitness Group-- ALL ARE WELCOME Sep 23 2014
17:13 (UTC)
40

Ended up going to Zumba last night after my lunch workout for yesterday.  Today was a 3 mile powerwalk day.  It's beautiful here to Metmom it's in the mid 60's with the sun shining.  Love Fall.

Fitness September 2014 Fitness Group-- ALL ARE WELCOME Sep 22 2014
17:47 (UTC)
43

Well back at it today,  Sat and Sun were rest days.  Really didn't do much but just cleaning and laundry.

So today was NROL4W Phase 1 B2

Ball crunches 2 x 10

deadlift 2 x15 @75lbs (up from last workout)

military press 2 x1 5 @ 20lbs each arm

wide grip pulldown 2 x15 @ 45lbs

Lung 2 x 15 @ 20 lbs each arm

Metabolic

3 sets 1 min rest between sets

jumprope 30 sec

step out squat 10 each leg

pushup 20

hopscotch 30 sec

squat 20

 

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