Consistency consistency!

[CF-OC_gal]

(If you are looking for my latest workout log entries, go to the last pages)

New to the DF boards. I actually signed up for the journal forum. I've been journalling and hanging out with the iVillage fitness ladies for just over a year (I community lead for a Nutrition and a Fitness board over there) and I'm caught inbetween the fitness video crowd and the gymrat crowd in terms of fitness aspirations. Yet, I feel it's too soon to become part of the grey iron crowd. So I hope to feel a little bit at home with a presence in all these places.

I lovethe feeling of training hard, but don't like the "cut-up look" that it gives me. I know it's blasphemy but I've spent a lot of time at 13% body fat and it no longer works for me. I wasn't gifted with an athlete's genes, but it takes very little effort to maitain good general health and fitness levels which in turn breeds complacency. I have a few "scars from living" that restrict my choices, the two biggies are tennis elbow (RSI from work, not exercise) and slightly arthritic ankles.

Feel free to ask questions or add comments. Thanks for listening.

Immediate priority:
Consistency

Game Plan:
Strength training 4x/week
Cardio (20 min running intervals 30/60 plan) 2-3x/ week
Additional core training on stability ball 1x/week

Eating Plan
Remember to sit down to eat for at least 2 meals a day

[LifterMike]

Originally Posted by Brat

Eating Plan[/b]
Remember to sit down to eat for at least 2 meals a day

Welcome to the board Brat, glad to have you here! :

Looks like you have your goals well defined, but I definitely think you might want to check out our diet and nutrition board, i think pretty much anyone here will tell you that only getting 2 meals a day is not good at all, if your lifestyle doesnt allow it I understand, im just offering some advice, 5-6 small meals a day is optimal. :

[CF-OC_gal]

I forgot my stats in the last post

A/S/BF%/WT/Ht

46/F/20-22.5 %/129-142 lb (summer - winter)/5'4.5"

WORKOUT (1st after a layoff)

TOD:2PM
WT:135
TOTAL: 45 min.

LEGS (# x reps)

Full squats 45x10, 65x10
Front squats 55x8x8x7
Leg extensions 40x12,60x8x8

Leg curls 40x12, 50x9x7
Calf raise on hack squat 90x12, 110x10x11
lever seated calf press 100x12, 150x12

[CF-OC_gal]

Sorry about that I eat plenty (2000+ cals per day and not all at once LOL)! It's just that I have a tendancy to walk around eating or eating as I prepare my food! (My kids rarely eat at home with me these days)

I am trying not to make an abrupt change as I know that I will fail so I am starting with making sure I sitdown for at least 2 of them.

The only time I might get just 2 meals a day is when I'm really lost in an activity I love, but doing that has a tendancy to make me lose my concentration so I rarely do it anymore.

[Ch0r]

Looks like your set for success! I know in my 4 days of journaling it's definately keeping me honest. Should I drink the soda? Then a little voice pops in my head, "It's gonna mess up your protein, carb, fat ratios, better think again!" and I don't! Good luck and may the future bring you success!

[CF-OC_gal]

Thanks for the welcomes!

Sun. Aug.15

Core/Ab work
(with pilates-style pelvic stabilization)

Crunches on stability ball 0x13x11x10
Legs up crunches 0x12x12
Planks (hovers) on elbows 51 sec, 39sec

[Lady C]

Glad to see you here. I'm sure you can give some valuable advice

Originally Posted by Brat

ILEGS (# x reps)
Full squats 45x10, 65x10
Front squats 55x8x8x7
Leg extensions 40x12,60x8x8

Leg curls 40x12, 50x9x7
Calf raise on hack squat 90x12, 110x10x11
lever seated calf press 100x12, 150x12

Do you usually do the ligher weights with higher reps? If so, why?

[CF-OC_gal]

Lighter weights is a relative term - I am not a big girl. Never have been, don't wanna be (that is me 20 years ago in my avatar).

Higher reps because this is the first workout in 3 months - I'm easing back. My prefered strategy is working to failure with full range of motion.

I'm not focused on numbers just the quality of the workout and the results. I often take time off and/or pull back because I get too lean or too wide. I'm totally into soft curves and functional strength.

I hope I can offer a different perspecitve. I do repect everyone's different goals and point of view.

[laura817]

Welcome aboard DiscussFitness Brat! It looks like you definitely understand what works and doesn't work for your body. Good luck on all your goals!

[CF-OC_gal]

Thanks ladies! Laura I scanned through your development over the years : You're a regualr powerhouse! WTG!

Aug.16

20 min warm up (walk)
20 min running intervals (60 sec run /30sec walk) @65-90% MHR
5 min cool down (walk)

(ouch my quads were still screaming from Saturday)

[cursor]

Glad to have another serious fitness enthusiast on board at DiscussFitness.com. I'll be looking forward to your (apparently : ) quality input.

[CF-OC_gal]

Thanks cursor! I've been around a long time, and have gathered a wealth of basic knowledge. I find as my goals change so does my quest for new information. It's hard to break out of old training and eating habits even when they no longer work. Getting involved with communities like this make it easy to question others and oneself about "hows and whys".

Your progress pics are impressive.

[CF-OC_gal]

Aug.17

TOD:8:50PM
WT:137
TOTAL: 30 min.

Chest and Shoulders (# x reps per set)

Bench Press - 45x12, 65x8, 70x6x6
Incline flyes - 8x12, 15x8x5, 12x8
BB shoulder press - 25x10, 30x10, 35x5
front raise - 10x8x7
bent over DB flyes - 8x10, 10x8x7

Not bad for having forgotten my workout plan and 4arm brace at home and only having enough change to pay for parking for 2/3 of my workout. I'll put my upper back work in with my next workout.

[cursor]

... but next time you'll be more prepared ... *snicker*

[CF-OC_gal]

Just sloppiness on my part...that first week back to the grind blues!

My workout plan is a printout the next week's workouts at expected weights and sets. I'm just doing the dance, fighting structure in my day. It's a good sign that I'm commited to get back into it.

You should see the game I've been playing with myself and eating this week LOL. I don't post it because it is not role-model behaviour (I know better!)

Glad to see the commitmet police do their rounds on this board . That's why I set my goal as "consistency". If I can go 6 months then a year according to plan without finding excuses (or accidently on purpose creating a sports injury) to take a break then I consider this goal met! I'm trying to allow myself flexibility in how I train if necessary but not relying on that old rational, "I look fine so a few days (weeks or months) won't set me back".