Exercise Journal

Hi Cate
Yes we can do it together. That will be wonderful.
There are one or two others that are in their early 60 on here also.
It's great that even at our age we want to be healthier and move more.
I took the dog and walked this morning.
How did you walk go?
I used to think my knees were bad but when they x-rayed them they are good. I have had two bad falls one on each knee so the doctor and myself were surprised with the x-ray. It is the muscles above my knees that were not working. The doctor gave me exercises and they improved greatly.
How did you walk go.
Deliaxxx

Delia, good to find someone close to my age.....I think I might need you to be my mentor...losing it here, need motivation...just about to go for my first walk in months.....fingers crossed......I have to think positive about exercise, as I have bad knees and this puts me off.....
Have a good day all...
Cate xoxoxo

I did not do the Sat. and Sunday. exerxcies but went to Aqua today and really enjoyed .
I think I will change my next appointment a week as I slacked off this week.
Delia

yay you go bestfriend I need some of your mantra. "exercise is not negotiable" must admit activity does sound better then the E word..lol.

Thats great, thanks for showing us Delia. It's handy to see what a professional thinks you should be doing in a week. Let us know how you find it.

Hi Bestie,
I hope your self-motivation is infectious...

bestfriend wrote:

... and maybe aqua aerobics, just for cross-training

I did it for a while and - uhh, gave up - but that's not the point, *ahem*. But seriously, I have been thinking about what I will do for exercise after banding (given that I do zip now) and Aqua is ideal. It's resistance based so you can go as hard (or easy) as you like. I am very un-co but it doesn't matter because it all looks like a shark feeding frenzy anyway.

The worst part for me was when the instructor would tell the entire cohort to walk to the shallow end and back, um no thanks - she may as well have been asking us to do a nudie run. Instead I'd swim to the deep end. I only had to swim a half lap and back, which was all I could manage anyway - but it gets a bit easier EVERY time.

I would rather have a 9 inch nail driven into my forehead than wear bathers in public, so I wore board shorts over the top. Lots of people wore bras under theirs (I found a lycra sports top under my togs was enough). You can wear a t-shirt if you want to but it drags, heck - you can wear a track suit if you must ;). But once you know you are going to stick with it, invest in good chlorine resistant togs from a sports store - the cheap ones only last about 6 weeks in the pool.

I am establishing a daily habit (for the rest of my lie she says) of minimum 30 mins of activity every day no matter what. So far I've been walking 45-50 minutes a day, and am starting building in some hill climbs. Am about to introduce pool exercises. I record it on planner on the fridge. I love the mantra "Exercise is not negotiable". I'm even changing the wording from exercise to activity. somehow sounds more enjoyable and more do-able. I used to be very athletic, self-motivated, and very strong and fit so I am determined to get back there. Go me !!

Off to the pool for 30-40 mins walking, exercises and stretching

7am Gym Session completed... I have a wedding this afternoon so thought I better get one in lol

Spin bike = 10mins level 7
Treadmill = 12 mins incline 5 speed 5.5kmph
Leg Press = 3 x 15 @ 35kg
Calf Press = 3 x 15 @ 35kg
Cross Trainer = 15 mins cardio setting where heart rate is above 145

Burnt 287 Calories according to my watch.
Thats about three drinks tonight at the wedding lol

Ok people don't be daunted by the magnificent efforts of some of the people
who contribute. 10 minutes of anything counts you can build from there, even 10 mins 2 or three times a day.
I find Jonathon Roche quite inspiring in this regard

www.noexcusesworkouts.com
cheers
Margot

Hell yeah, whatever it takes to get motivated.
Thats the hardest part, once i'm at the gym i'm fine, I whinge like crazy but still do all thats asked of me lol.

I go to EFM which are all over Australia.
The awesome thing about EFM is that they are run by independent franchisee's.
There motto is 'no mirrors no heros' they are small clubs with awesome staff and programs.
Normal people go to EFM... i've found there are no budding supermodels and no meat heads with muscles the size of my car.
All ages aswell so there are a nice mix of people, i've never been to a session where there were more than 10 people at a time in the club.

I should get loyalty fee's for that big sell lol

Goodluck with everything Bestie... you'll be smashing i'm sure :)

Cheers,
Donna

PS...i might add I'm at about my heaviest and am starting over again after regaining, so it is quite an effort to get out and be active, but I put my socks and shoes on and then I can't NOT go. it would break my dogs' hearts once they see me with my walking gear on, if we didn't go. whatever it takes huh?

I'm impressed. I was stuffed after 50 min walk yesterday afternoon, but then again it was SOOOOO hot and steamy in Brizzy. Nearly killed me. Jumped in the pool when I got home and sizzzzzzzzzzzzzzzled. I'm hunting around for a suitable personal trainer too, considering the local gym too, and maybe aqua aerobics, just for cross-training. get fit not fat....hahaha

Hmmm ok here's the deal... I changed Personal Trainers and decided to use one of my gym instructors to see how it went!

OMFG... I feel like death warmed up lol

1 Hr Session at the gym with no one else around = painful lol

My polar heart rate watch was stretched... burning a massive 400 calories in this one session.
I did combo of cardio, weights, ab work and boxing.

Needless to say i'm buggered and my arms feel like they are filled with lead!
Best feeling in the world! Lucky I only have a session with her once a fortnight, i'm going to need that time to recover.

However that being said, I have a gym session tomorrow morning with her... i'm slightly scared


Yep your right..... I need to toughen up and stop being a princess lol

Cheers,

Donna xo

Sorry bestfriend, i'm in Adelaide

Ok so this week's exercise is as follows

Monday - Nil (had 8 and a half hours on the road for work :( so no time to get sweaty)
Tuesday - Gym Session 45mins (spin bike 5km, Treadmill 15 mins incline 5 speed 5.5kmph, Rowing machine 1km)

Happy Australia Day for tomorrow everyone :)


Cheers,
Donna

ok lovelies. can anyone suggest where I can get nice active wear in Brisbane for say size 20, that's cool cotton, covers the tops of arms and not too short in the body or too tight fitting? even a nice polo shirt. I've been looking but so hard to find something which will help me feel better about exercising. HELPPPP

Wow - well done !

Thanks guys, its hard work but something that I'm really enjoying at the moment so i'll keep on slugging it out.

So today its, 2:10pm and i've been to the gym twice already

Session 1 - 7am for 45mins

Spin Bike = 5 minutes level 7
Cross Trainer = 10 Mins level 12 set on random hill climbs
Treadmill = 10 Mins incline 4 speed 5.5kmph
Leg Press = 3 x 15 reps @ 35kg
Calf Press = 3 x 15 reps @ 35kg
Leg Press Hold = 3 x 15 seconds

Session 2 - 12:45pm for 1 hr

Tour downunder here in Adelaide has inspired me, now I have a sore butt
Spin Bike = 10km level 8 (25mins)
Grinder = 3km (machine where you sit down and use your arms to pedal, its nasty)
Leg Press = 3 x 15 reps @35kg
Calf Press = 3 x 15 reps @ 35kg
Treadmill = 12 mins incline 4 speed 5.5kmph
Stretching = 10 mins

pooped now....

I know I am.

Is anyone else in "wow" of this girl?

littledoobz wrote:

45 min gym session

Spin Bike = 5 minutes level 7
Cross Trainer = 10 Mins level 12 set on random hill climbs
Treadmill = 10 Mins incline 4 speed 5.5kmph
Leg Press = 3 x 15 reps @ 35kg
Calf Press = 3 x 15 reps @ 35kg
Leg Press Hold = 3 x 15 seconds

45 min gym session

Spin Bike = 5 minutes level 7
Cross Trainer = 10 Mins level 12 set on random hill climbs
Treadmill = 10 Mins incline 4 speed 5.5kmph
Leg Press = 3 x 15 reps @ 35kg
Calf Press = 3 x 15 reps @ 35kg
Leg Press Hold = 3 x 15 seconds

30 mins of aerobics this afternoon.

Ok so I was smashed by my Personal Trainer tonight...

Jelly arms!!

1 hr of boxing and weights... ouchie

Stuffed...

Well where do I start...

Gym Session #1 - 7am = 45mins

Spin Bike = 10 mins level 7
Cross Trainer 15 Mins level 12
Weights (Biceps, Triceps, Lat Pulldowns) 15 reps x 3
Grinder = 2km level 16 (ouchie)
Leg Press 15 reps x 3
Calf Raises 15 x 3
Treadmill = 10 mins 5.5kph incline 4

Gym Session #2 - 3:15pm = 1 hr

Spin Bike = 5 mins level 7
Boxing with coach = 15 mins
Weights (flies, lats, chest press, butterfly curls, leg press) 15 reps x 3
Crunches = 15 reps x 3
Kettle Bell Obliques = 10 reps x 3 each side
Treadmill = 10 mins 5.5kph incline 4


I'm stuffed.... my arms are like jelly now!