Little Anne's Progress at Dragon's

[LittleAnne]

I joined Dragon's, a local health club, back in October. This was the first time I had done serious exercise after going to toning tables for the last 9 years. I had managed to get myself a swimming costume and on my holiday to Turkey went in a swimming pool for the first time in 20 years, so I came back determined to continue.

My swimming is improving slowly, but I spend more time at aquafit. Today, Saturday, I started the morning off with a very active aquafit class.

In the gym I started at the lowest levels possible. With regard to cardiovascular workouts I have worked up to 10 minutes on the rotex and am now beginning to increase the resistence level from 1. Similarly I have worked up to 5 minutes on the glidex. I also do 15 minutes on the treadmill at the end and am beginning to increase the gradient, but not the speed.
On the resistence training front I started with just free weights. 2 Kg dumbells to do upright rows, chess presses, bicep curls and ovewr head press. I now use a body pump bar and have increased the total weight to 7 kg for upright rowing and 9 Kg for the rest.
I also do a couple of other exercises on my abs and legs on the mat. I'm off to the gym tomorrow so I'll let you know how I get on.

Since January I have been doing body pump classes once a month which is really great. I am just beginning to increase the weights for several of the exercises. My body shape seems to have improved since I have been doing this.

I certainly feel exhausted at the end, about 80 minutes, and very red in the face.

[LittleAnne]

It was quite quiet at the gym this afternoon.
I completed 10 mins on the rotex at level 3 OK
Abductor machine did 16 reps at 30 kg, up 5 kg from last time
Managed two sets of 16 lunges for each leg
Using a body pump bar did
16 reps twice of upright row at 7 Kg
16 reps twice of bicep curls at 10 Kg, up 1 kg from last time
16 reps twice of overhead raises at 10 kg, as above, up 1 kg
16 reps twice of inline pressess at 10 kg, as above, up 1 kg
Managed 4 minutes on the glidex at level 3. My left calf began to protest near the end
Did 15 vacuum holds - what I do for my abs
Then two sets of 16 dorsal leg raises on each leg
Finally the treadmill. Today only 5 minutes at 3.0 kph and 2% gradient as left leg began to protest again.

Felt great afterwards, if rather red faced. An hour or so later it certainly ups the level of ketosis.

Next session scheduled for Tuesday.

Little Anne

[fern2340]

Hey Anne!
Looks like you're off to a GREAT start! I'm glad you started a gym log....I find it helps to keep myself on track! I look forward to watching your progress!

Linda

[LittleAnne]

Managed to fit a week day session at the gym this week. Don't know why, but my cv stuff was very hard and could not do it all. Started off bad, but resistance training went ok. Was really pleased to be able to do the treadmill bit at the end in full though. Had a good nights sleep, but still seem to be glowing (my cheeks) from last nights efforts. Must drink more water!!!

I completed only 4 mins on the rotex at level 3 - very hard work
Abductor machine did 16 reps, twice, at 30 kg
Two sets of 16 lunges for each leg - 64 all told
Using a body pump bar did
16 reps twice of upright row at 7 Kg
16 reps twice of bicep curls at 10 Kg
16 reps twice of inline bench press at 10 kg
16 reps twice of bench press at 10 kg
Missed out the glidex at level 3
Did 15 vacuum holds
Then two sets of 16 dorsal leg raises on each leg - 64 again
Treadmill - for the first time in about 4 weeks did 15 minutes at 3.0 kph and 2% gradient.

[LittleAnne]

Attended my sixth body pump class in a month, the first one being on 27 Jan. I really enjoy this form of exercise and it is certainly improving my muscle tone, big time.

:clap: I'm really pleased that I was able to increase my weights for the one hour session. I was up to kilo to 4 Kg for all tracks with the exception of the horizontal chest and tricept tracks when I used 5 Kg weights. Up till then it was just 2 Kg for everything.

By the end I certainly felt I had had a workout, but it will feel better next time, I know from experience.

[LittleAnne]

Went to Aqua fit this morning for 45 mins or water aerobics. I like this class as the instructor works you quite hard and you can feel you are working quite hard. I just wish I was an inch or two taller as this would help make some of the exercises easier as being so short the water comes to my shoulder height in the shallow end and makes me a bit too bouyant.

A very satisfying session.

[jujubaby]

I'm new to this forum and am undecided to try atkins all the way. I'm using a 'thing" of my own based on part Sugar busters and Schwarzbein P. Low glycemic eating and deffering the carbs.
My intern counceled me and said unless I kept a diary,she would not believe that I didn't over eat. She calims most people "like me" lie and eat about 2,000 more calories than we admit.

I think I'm eating roughly 1,500 calories and if I kept the carbs low enough, I should see some wweight loss.
But to be onsuming 2,ooo more would mean a LOT of food!!

Because of my age and so many medical things going on, I need to be very careful, especially since I had a severe case of the gout about 3 weeks ago.

Did I read you stats correctly, you want to go down to 90 lbs?
My lifetime stats were in the 117 to 130 range and I always kept it in check with low carb foods. most of my adult life. As I got older it got more difficult. The year of a horrible divorce in 87 left me with out a shread of stamia. it was all I could do to devote every bit of energy to my job, since there is no suport for women in NY.{even though I had been married for 37 years}

I guess if I can just get under 200 lbs, I may feel normal enough to buy regular size clothing rather than the x plus.

You sound very young and I commend you for keeping with your program. Helps me to think I can do the same.

[LittleAnne]

Hi

Thanks for your message. I'll try to answer your questions, probably in a different order, but here goes.

No, I'm not so young, just having had my 47th birthday. I am also only 4 fet 6 inches tall, so that is why I want to get down so low. In addition my scales weigh light, so it may be nearer a 100 if I ever get there!!!!

Keeping track of calories is not something you thing too much about doing low carbing, but what I sound from other posts was a site called fitday.com which allows you to put in what you eat each day and gives you all the nutritional information including calories, carbs, proteins and fat. This might be a good way to go. You put in your own weight and it calculates how many calories you need a day, depending upon what you do during the day, and you can add in other activities as you do them. As it is an American site it should be right up your street. As a UK resident some of the info does not tally with UK facts and figures, so I use it as a guide. You do need to eat quite a lot on this way of living as if your body thinks its not getting enough then you will not loose weight, however you want to be around 500 kcal less a day, I think, to loose weight.

Sorry to hear about the nasty bits in your life. As you say, give yourself a short term goal and work towards that. My target is to get to where I want to be by the time I'm 50.

Keep cheerful and all the best. Hope this is helpful.

Little Ann :wave:

[jujubaby]

Thanks for the response. I'm just 5ft 3 having shrunk from my younger years, making what I need to survive even less.

You are a tiny lady as is my daughter, and through out her growing up, I realized that she would have trouble going a full morning in school with out eating.

A smart DOc I knew, gave her a glucose tolerance test for more than 3 hours and found that her blood sugar level after eating sugar would continue to go down before the critical up turn to normal levels, meaning that she was hypoglycemic. In college, her bio teachers said there was no such thing, all people get low sugar readings when they don't eat every four hours.

{what the heck happens when you seelp for 6/7 hours at a time/}
That is why fasting blood sugar readings can offer info when fasting 15 hours at least. My last test the moring indicated a low reading of 88. To me that meant what ever I had before 8 pm the night before caused the BS to drop way low and if I went any longer, it would have gone in the 70's. {not good}

And yes you are young, still. I applaud you for wanting to get healthier and a lower weight by 50. By the time I was fifty, I had a good figure and was controlling the insulin I think very well.

But that was another day, I have to deal with what I have now and try as hard as you to get my weight down and control the insulin to prevent diabetes.
I think I need to visit a new endocrinologyst to see if I can get the latest scoop on how to approach this every increasing problem.
Something that makes sense to me as well.
And yes I did go to fitday and started the diary, but I have yet to figure how it works. Right now all I have is the food recorded and don't find any other info forth coming.
There is also another site that helps with this and it is called Weight Commander. {free download at first}

Since I'm new at this computer thing, I find talking to a UK citizen facinating.

[LittleAnne]

Well Jujubaby

Not sure what time it is with you, but suspect it is in the afternoon. It is just coming up to 10 pm here and almost bed time. I've now finished my Guiding census stuff, thank goodness, over three hours of headache, and so just got back to the internet for a little light relief.

It is interesting how easy it is to talk on the internet and be miles away. It is much easier than picking up the phone. Good for you on getting familar with a computer. I must admit I've used one at work since 1988, but the software is constantly changing and so know enough to get by and a bit more.

Interested in what you said about sugar levels. This is not something I am particularly familiar with as we don't generally measure it, except when diagnosed as diabetic.

Glad you went to fitday. Yes it does not seem to give much extra help, but it does give you a base line. Talking of which I better go and add the rest of my days food in.

What's the weather like with you? Here it has been a cold but sunny day with a top temperature of 8 degrees C.

Enjoy the rest of the day.

Little Anne

[jujubaby]

Hi little Ann:

the blood sugar monitoring was my idea, because I believed what Atkins and Schwarzbein was indicating. That eating carbs causes the blood sugar to rise and then the insulin pump, making the Blood sugar level fall. I guess the distance that it rises and falls is what I want to control.

I 'm more comfortable with what I'm doing as the days go by. I feel as if I have control now and that the choice to stay on a low carb/sugar program is easy once you commit to it.

I guess anger played a part in my frustration as well as confusion in deciding what and which way to continue. Having people to talk to is also a good feeling. I hope we continue to communicate.

Today I did nothing but read and respond to a liberal report that my son sent to me regarding relatives and extended family used for child care. Allegedly grandma and aunties babysitting are NOT as good for children as professional child care.

Such bunk!

The weather here is getting totally out of control since the artic air from Canada is coming down rather fiercely. I recently moved to Houston Texas, to get away from the cold, ice and snow of the northeastern US.{Upstate NY} Only to find that it gets cold here in the southwestern part of the US.

I have been retired only since 1996 and purchased a small house here in Houston w/ a small in ground pool and hot tub. But I can't see my self going out in this weather to sit in a hot tub while the wind is swirling around my head and bod.

It sounds rather luxurious, but believe me it is modest indeed.
and I am fortunate to have it even tho the bank owns the major portion.

It's now about 11:27 pm Friday and I need to post on my fitday.
So I'll be off soon. By the by, I know a young couple here that come from the UK {neigbors of my son's} and have decided to go back , because of the failure of Enron. The hubby was quite successsful until the collapse. I'm sure the grandmum and poppy will be so glad to have them return with their charming grandchildren.

Take care little Ann

send me mail anytime, I would love to hear more about you and the Uk

[LittleAnne]

Hi Jujubaby

I was going to send you a private message by adding you to my buddy list, but I discover I can not do so until you have made 25 posts!!

Your place sounds great, however modest. Pity about the weather. Hope it warms up soon. Today is cold, but with sunny spells. I'm off to the Gym this afternoon, so will post later on how I got on.

Little Ann :wave:

[LittleAnne]

Although my knee does not really hurt I decided that it was best not to tackle the rotex and glidex today, as well as the lunges, and do a treadmill sandwich instead to get the cv stuff up.

Drank lots of water, 1 litre rather than the usual 500 ml - thirsty work.

Treadmill - 10 minutes at 3.5 kph and 2% gradient
Abductor machine did 16 reps, twice, at 30 kg - tried 35 kg, but it was too difficult
Using a body pump bar did:
16 reps twice of upright row at 7 Kg
16 reps twice of bicep curls at 10 Kg
16 reps twice of inline bench press at 10 kg
16 reps twice of bench press at 10 kg
15 vacuum holds
Two sets of 16 dorsal leg raises on each leg - 64 in total
Treadmill - 15 minutes at 3.0 kph and 2% gradient - Not so worn out as I found this easier to achieve than in previous weeks.

[jujubaby]

hi Little Ann:
It Looks like you did a nice work out. I had to stop the gym beginning of January because it was just too difficult for me.
Just getting into position on the leg press was a chore.
I know I have to start again, but right now I need to consentrate on eating right.

I had a large breakfast of 2 eggs and 3 whites set over sm onion;3 mushrooms sliced;1/2 zucchini sliced and sauteed in extra virgin olive oil. Also added 2 oz mozzerella cheese and let it set . Italians call this a "fratatta". Comes out like a flat pie.

As in all immigrants, my great grand parents came fromsomewhere in Italy. My mom and dad were born here, making my family second generation Americans.

The politics of America seems to devide people forever, calling them Italian-Americans; French- Americans etc. I hated that second class citizenship since I was a child. My Son married a lady that came from French-Canaidian Arcadia. So what does that make my grandchildren? I hope just American's.

My son surprised me and said grandma; we are coming to get you to go to lunch and some shopping. {around noon} I didn't fuss, I just went along and since I didn't feel hungry, just sipped a sm, bloody mary with celery sticks and fed the 9 month old bannana from a jar. It was a nice outing and we walked around the warehouse type of building, for supplies.

But somehow, by the time they got me home, I was hurting all over. Knees, back everywhere. {I have been diagnosed as having Fibromyalgia in the past although the Rehumitologyst here in Houston questions that} So I took half a "Vicadin" and fell asleep on the living room couch. Delicious!!

So I'm ready to post on fitday and ate mircowaved broccoli, while waiting for everything to kick in.

My son is a geo-phys that does oil exploration for his own company. {he is a one man show but works very hard and sometimes hitches up with an other independent.} His wife is an accomplished endo-dentist {root canal}.
I babysit for her every monday since she is just getting sarted with an independent Dentist.

It is not easy for me, but I want the children to be safe and well cared for when mommy is away.

Won't post again till tommorrow night.
Have a pleasant evening.

[LittleAnne]

Hi Jujubaby

I hope that you are having a good Monday. It is nearly over for me, approaching 9 30 pm in the evening. The day went OK and have spent the evening at my computer typing the minutes of the meeting held at my house last Monday.

Interested to hear about your family, particularly the one in geo phys as I am a analytical and organic chemist, by profession.

I had not realised how much Americans are pigeon-holed depending upon where their parents came from. We have this to some extent with those that sought asylum here after the second world war and subsequently. It is slowly getting better and there is a lot of effort to avoid racial predudice.

Hope the baby sitting goes well. I'm still not sure what time it is with you, but it has to be at least 6 hours earlier in the day.

Interested in what you had for breakfast. Why do you use egg whites? I have seen this in several people's menus: 1 egg adn 2 egg whites. What happens to the other yolks?

Speak to you soon.

[jujubaby]

I just logged on so I'm not sure when your post came thru.
It's 1;30 am so really is tuesday morning.

Jujubaby is the nickname that I call my little grand daughter.
Today went fine, but it seems the left shoulder starts hurting after a day of picking her up. Then I put the heating pad on to see if I can save it from freezing up.

Right now I am tired but not sleepy so, I guess I have to put in a few hours of tosing and turning before I get to sleep.

It has been real cold here in Houston, I heard the swimming pool pump go on, so it's got to be below freezing now.

I posted the breakfast, because I thought you might want to sample it. It is very satisfying. {I throw the egg yolks away when I want a whiter omelet}

I guess that sounds wasteful, but it's the calories and the fat I want to reduce. Jumbo eggs here are just 87 cents a dozen. I really don't know why they are so cheap, everything else seems high to me.
I have made an effort to eat more fish lately and limit it only to 6 oz. I have taken to weighing my food because of the intern Dr. that called me a liar about the consumption of calories I consume.
I said I didn't have a big appetite and she scoffed at me!

When I can post an email directly to you, I'll try my hand at sending pictures. Also, I have albums saved on "Shutterfly.com" which I think you can get into and view pictures that my daughter in law takes of the family and kids. You don't have to buy anything just look at the saved albums. It's fun!

Time to go, will do this again tommorow, God willing!!

[LittleAnne]

Like on Sunday I decided not to tackle the rotex and glidex today, as well as the lunges. Again I did a treadmill sandwich.

Treadmill - 10 minutes at 3.5 kph and 2% gradient
Abductor machine did 16 reps, twice, at 30 kg
Using a body pump bar did:
16 reps twice of upright row at 7 Kg
16 reps twice of bicep curls at 10 Kg
16 reps twice of inline bench press at 10 kg - this is getting easier
16 reps twice of bench press at 10 kg - might try 12 Kg next time
15 vacuum holds
Two sets of 16 dorsal leg raises on each leg - 64 in total
Treadmill - 15 minutes at 3.0 kph and 3% gradient - a 1% increase.

[LittleAnne]

Well, the heading says it all. The body pump class went well.

Again used 4 Kg weights throughout with the exception of the lateral chest presses and tricep tracks when used 5 Kg.

Tried to do lunges, but knee did not like it much. Certainly it hurts more this morning, Friday. Found that the arm raise/upright row track almost too exhausting, but hopefully this will get better as I get used to this level of weights.

Have booked to go again next Thursday.

[jujubaby]

goodmorning Little Ann, I was happy to see that you posted.

Something happened to my last posts on this thread and the other low carb thread.

I guess I don't know how to save the post until I can get back on line to send.

Shoulder has not gotten any bettter for the past three weeks /plus at least 3 shots of cortizone. Also the knee hurts a little, enough that I have to use a walking stick, but maybe she can shoot something in that part of me too!!

Went to the pulmonary function specialist and thought I would pass out from the tests that measure your lung function. The Dr wants to find out why when I get a cold it goes into asthma, where coughing takes over my life.
Tests were "real good" according to spec.
I guess that's one more thing that is functioning properly.
Where is this "downward spiral" that the intern was talking about?

I'm still writing everything that I eat in fitday, and if I knew what I was doing I think it could tell me the amount of calories I was consuming.

blood sugar still okay, even tho I had more bread yesterday than I thought I should have. I wanted a real burger, with catsup and tomatoe. I used only 3 oz of ground steak, small sgww bun and my calculations, it was only 210 cal or 4 pts on WW or 15 carbs.
{all bases covered}
The scale moved downward, but so what it moved upward the day before.

If I can get the pain in these joints to stop, maybe I can do some exercise and improve muscle tone.

I'm going to have a good day no matter the pain!

phyllis

[LittleAnne]

Saturday morning and had a good aqua fit session. The water in the pool was cooler this week and also a fraction higher, which at my height makes all the difference. Will miss this next Saturday when I can not go.

Jujubaby
Thanks for your message. I see my personal message box was full. I'll also get the hang of this one of these days. Sorry to hear about all your aches and pains. I was reading in Protein Power about some aches and pains being caused by the bad eicosanoids and these are made worse by carbohydrates. I don't know if you are also susceptible to arachidonic acid which also helps to create the bad rather than good eicosanioids. If you think it is worth a try then try cutting out red meat, organ meat and egg yolks for a few days and increase fish oils and see if this makes any difference.

I feel rather exhausted today after Brownies last night and making sweets for Mothers Day. In the UK it is this Sunday. Have a good weekend.

[jujubaby]

It seems when you are trying to lose weight, and control the gout and control the amount of carbs, it leaves not too much variety to choose from.

When I had a swollen knee, the first thing the Dr said was to keep away from carbs, they hold water in joints when you don't need it.

{simplistic hey?}

Anne:Your excerise plan sounds excellent and you do water exercise too! I'm waiting for better weather so I can go into my pool and do some exercie and use the hot tub too. But It has been too cold even if heated , to leave the house and walk into the cold air half naked. Besides, It probably will cost a bit more than I want to spend from my retirement check.

Still researching the glucophage issue. I found on the New England Medical Journal of Clinical Endocrinology and metabolism, that a study had been performed for two years on people who were considered borderline or diabetic type 2, and they found with diet and glucophage you can prevent diabetes from starting full blown. I'm waiting to receive the report. { allegedly these people lost weight with out even trying?}

we will see:
phyllis

[LittleAnne]

I was not sure if I was looking forward to going to the gym. I had not been on Sunday as I felt so out of energy. My mood was slightly better, but was not enthuiastic. However, shows that it is all in the mind as I think I had more energy than usual and was able to complete my workplan reasonably easily and even upped one set of weights.

Treadmill - 10 minutes at 3.5 kph and 2% gradient
Abductor machine did 16 reps, twice, at 25 kg - reduced this by 5 kg, and after the first set moved to front of the seat as I think that it is this that is doing my left knee in. My little legs are not made for these machines.
Using a body pump bar did:
16 reps twice of upright row at 7 Kg
16 reps twice of bicep curls at 10 Kg
16 reps twice of chest flies at 10 kg
16 reps twice of bench press at 12 kg - an increase of 2 kg
5 minutes on the rotex at level 2 with speed of between 105-115 - never gone this fast before.
15 vacuum holds
Two sets of 16 dorsal leg raises on each leg - 64 in total
Treadmill - 15 minutes at 3.0 kph and 3% gradient.


Jujubaby
You are so right, eating a low carbohydrate diet will keep type II diabetes at bay. That is one reason I will continue with this way of life as the more I read the more likely I think that I am a prime candidate for it, even though I have not experienced any symptoms yet.

From what you have said, part of your problem may not be eating enough!! Put some healthy fats into your diet as well as more protein. If you do not eat much your metabolism shuts down, thinks it is in famine, and will prevent you loosing weight. You have to kid it that there is a time of plenty ahead, without giving it the carbohydrates to store away.

[LittleAnne]

Thursday evening and its Body Pump.
Arrived just on time, as I was on the phone. Very few 1 kg weights left and so was back to doing most things at 2 kg and the horizontal tracks at 5 kg. Seem to have less energy today. Could this be due to not having so much fat in my diet, that is less calories? I wait to see. Knee hurts to do proper lunges, so just made an attempt.

[LittleAnne]

Not a bad session today. Was able to increase another set of weights and go faster on the rotex. Knee still not right, but don't think I did anything to agrivate it.

Treadmill - 10 minutes at 3.5 kph and 2% gradient
Abductor machine did 16 reps, twice, at 25 kg
Using a body pump bar did:
16 reps twice of upright row at 7 Kg
16 reps twice of bicep curls at 10 Kg
16 reps twice of chest flies at 12 kg - up 2 kg
16 reps twice of bench press at 12 kg
5 minutes on the rotex at level 2 with speed of between 110 -120
15 vacuum holds
Two sets of 16 dorsal leg raises on each leg - 64 in total
Treadmill - 15 minutes at 3.0 kph and 4% gradient - a 1% gradient increase.

[LittleAnne]

This week as I can not get to the gym on Thursday I did the body pump class on Tuesday. Had a good session and used 4kg of weights for most tracks with 5 kg for the chest track and just 2 kg for the upright rows and upright raise track. My left knee is still not OK and my left quad gets very tight. This makes lunges very difficult, but I do them a little. I find that my left shoulder gets quite tight and painful when doing the chest track (second one) presumably it tightens up during the first warming up, all inclusive, exercise.

[LittleAnne]

Well no visit to the gym on Thursday - District meeting at my house. However, Saturday was aqua fit, as usual. The water was about one inch deeper than usual and it made it much more difficult to do the exercises. We also had Robin rather than Becky who is great. Robin does not give you such a good workout. Nevermind, at least I did something. No Aqua fit next Saturday, as I'll be away, however must remember to book first thing next Saturday, otherwise I'll miss out the following weekend.

[LittleAnne]

The weather on Saturday and Sunday was great - what a change. Got additional exercise when I mowed the front and back lawns - something I've not done for 9 years, that was the gardeners job - now no longer.
Was somewhat exhausted before heading off to the gym, so did not do all my cv stuff, but did do all the resistence training.

Treadmill - 10 minutes at 3.5 kph and 2% gradient
Abductor machine did 16 reps, twice, at 25 kg
Using a body pump bar did:
16 reps twice of upright row at 7 Kg
16 reps twice of bicep curls at 10 Kg
16 reps twice of chest flies at 12 kg
16 reps twice of bench press at 12 kg
15 vacuum holds
Two sets of 16 dorsal leg raises on each leg - 64 in total

I'll miss the gym as will not be there again before Thursday 4th April.

[LittleAnne]

Returned yesterday, 4 April, from my week or so away. I did quite a bit of walking whilst I was away, around Tarn Hows, and to Lake Grasmere, etc. I could do an awful lot more than on my last visit nearly two years ago.

Went to body pump in the evening. Decided just to use 2 Kg weights, except for the chest track (5 kg). It was quite hard going, but felt better for it. Left shoulder certainly felt like it had had a workout.

[jujubaby]

So glad to see that you have had a wonderful time. I have yet to make arrangements for my trip back to NY.
But I can't feel happy about that because the knee hurts very badly today. I don't know what is causing it and wonder if it's the gout again, since I had been too lazy to get the Cherry extract before I ran out. So I had the cochocine but no cherry extract for about four days.

Today I will try to increase the amount to see if there is a difference. Last time I was at the DRs. I had something very interesting happen to me.

[LittleAnne]

Went to aquafit first thing this morning. Had a good session in the pool. Something new this week was webbed gloves to wear. Difficult to get on, but they do give more resistence when moving hands and arms in the water.

More exercise this afternoon when I mowed the back lawn.

Hi Jujubaby - Good to hear from you. I hope that New York was great. Will email you at home so that there is something waiting for your return.

[jujubaby]

too much has happened to post here.
Never got to NY need to plan a trip.
sent pictures via shutterfly.com and hope they come thru.
All you guys who have a digital camera, shutterfly is great for sharing pictures.
will explore that further.
So busy wallowing in pain and embarassment.
will catch up with you latter anne

[LittleAnne]

First time at the gym for over a fortnight. My heart monitor arrived today - after the first one got lost in the post. I discovered that my resting heart rate is around 85. The watch says I should be between 114 and 149 bpm during exercise. During the session my maximum heart rate was 131 bpm. I was in the zone for about 30 minutes. I apparently used 308 kcal. I got on better than I expected, after the break, but did less on the treadmill at the end as my left hamstring began to tighten.

Treadmill - 10 minutes at 3.5 kph and 2% gradient
Abductor machine did 16 reps, twice, at 25 kg
Using a body pump bar did:
16 reps twice of upright row at 7 Kg
16 reps twice of bicep curls at 10 Kg
16 reps twice of chest flies at 12 kg
16 reps twice of bench press at 12 kg
3 minutes on the rotex at level 2 with speed of between 100 -110
15 vacuum holds
Two sets of 16 dorsal leg raises on each leg - 64 in total
Treadmill - 5 minutes at 3.0 kph and 4% gradient.

[jujubaby]

Hello Anne:

I'm jealous, the workouts sound really great. keep it up.
After all the problems at the Dr's office, I spent some hours at Barn's and Nobel and found four or five books that I must read.
Swarzbein Principal can not be ordered at my Barn's and Nobel for some reason {I may only get the old one.} Dr. Atkins has a newer book out also which I thought carried some additional information to what he already had addressed.
I did get Swarzbein's cookbook, because I adhere to her priciples of eating only real food and eliminating created food like margarine. I adhere to the principle of using the purest and finest virgin first pressed olive oil as if it were medicine. I used to have in my pantry walnut oil and grape seed oil, but decided the Olive oil is the best, in conjuction with fish oils or omega three capsules.

That was not always the cse, but I seem to be getting really great healthy Cholesterol readings and I can only hope it's the oils and the reduced sugar intake that is helping me.

I have been trying to get more info on gout, diabetes, and arthritis. If you know of any reliable sources, clue me in. I'm trying to get info from Mayo Clinic and the medical journals.

Today is a up day. Hope it is for you guys also.
on the internet.

[LittleAnne]

Thursday evening and a body pump session. It was OK, but the lass who normally takes the session was on holiday. A rather camp Luke stood in for her. Can't say I liked his style and some of the exercises he did were for the more flexible person. Certainly not for someone who has a metal rod attached to thier spine.

Wore the heart monitor, but the exercise did not take me into the zone at all - ie over 114 bpm. Average heart rate for the hour was 97 bpm and this gave a calorie count of 103. Don't think I'll wear the heart monitor for body pump again.

A reasonably enjoyable session, but I hope Julia is back next week.

[Emma 2002]

Hi Ann

Saw you had put an entry here, and thought I would visit....

I also go to a Dragon's - in Epsom. I have had a brief whoosh through your exercise logs and you are making great progress. I have a friend at the gym who is just under 5' and she found the aqua classes just too difficult, our pool is 1.3m deep. I like the Boyancy Belt Workout - do you have that? you stay suspended in the water which might be easier for you - i have tho opposite problem to you in that my toes want to scrape on the bottom but it just makes me work harder. also it puts no pressure on the joints which is wonderful for my knees.

I have wondered about the body pump but am concerned for those old knees of mine, and i have recently changed my gym programme to cut down on the muscle building on my thighs. Must go, just remembered I am supposed to be going to the gym....

catch ya later

Emma

[LittleAnne]

Had a great aquafit session this morning. The water was a bit higher than last week which made it a bit more difficult. In the shallow end the water comes just above my shoulders.

During the afternoon my left hamstring began to play up, so must have stretched it doing something or other. Wonder what is up with it as it ached a lot after I did gardening last Sunday.

[jujubaby]

Hi Emma and Anne:
I guess the Dragon must be a gym, although I was n't quite sure.

At my summer home in Cooperstown we have the Dragoons and it is a hang out for guys and gals that want to catch up on chit chat.
{too young for me}
The swiming pool is fine now, and the grand kids went into the heated part for now even though the outdoor temperature is in the 80's.
Jujubaby, went in with a small blow up boat,but wanted to be free of daddy's grasp. She is only ten months and swallowed several gulps.
It's also looking to storm, so this is the end of the weekend,

phyllis

[LittleAnne]

Well its a week since I went to the gym, although I have been to body pump and aqua fit. Was not enthuiastic about going, but felt a lot better afterwards. Heart monitor said I was in the zone for 34 mins of 64 mins exercise and my highest heart rate was 130 bpm. Used 379 kcal. My left hamstring was playing up again towards the end, but found that I could do the treadmill if I took out the gradient - interesting!

Treadmill - 10 minutes at 3.5 kph and 3% gradient - 1% increase
Abductor machine did 16 reps, twice, at 25 kg
Using a body pump bar did:
16 reps twice of upright row at 7 Kg
16 reps twice of bicep curls at 10 Kg
16 reps twice of chest flies at 12 kg
16 reps twice of bench press at 12 kg
5 minutes on the rotex at level 2 with speed of between 90 -100
15 vacuum holds
Two sets of 16 dorsal leg raises on each leg - 64 in total
Treadmill - 15 minutes at 3.0 kph and no gradient.

[LittleAnne]

Another Thursday evening and another body pump session. I'm glad Julia, our normal session leader was back. The session was much better. Certainly worked some muscles really hard and ached afterwards. A good session.

[LittleAnne]

Well with no aquafit last Saturday and gardening all weekend I was not to bothered about going to the gym today. Shows how wrong you can be as I had more energy and did more than I have for a long time!!
At the end of the rotex and final treadmill run I upt the pace for the last minute and really got the legs and heart working, pushing it up from 132 to 140. Used 473 calories.

Treadmill - 10 minutes at 3.5 kph and 3% gradient
Abductor machine did 16 reps, twice, at 30 kg - up 5 Kg
Using a body pump bar did:
16 reps twice of upright row at 7 Kg
16 reps twice of bicep curls at 10 Kg
16 reps twice of chest flies at 12 kg
16 reps twice of bench press at 12 kg
5 minutes on the rotex at level 2 with speed of between 90 -100
15 vacuum holds
Two sets of 16 dorsal leg raises on each leg - 64 in total
Treadmill - 15 minutes at 3.0 kph and 4% gradient.

[LittleAnne]

Another Thursday evening and another body pump session. The session was much better. Certainly worked some muscles really hard and ached afterwards. A good session. Wore my heart monitor. Only just got into the zone, 114 bpm, once for one second, but its not about increasing your cv stuff, just muscle toning. Watch suggested I used 136 calories. Thats more than I did two weeks ago with Luke. Not surprised at that. Booked in for next week.

[LittleAnne]

Aqua fit this morning. Had an interesting session which included, for the first time, the use of aqua dumb bells. It certainly works the arm muscles and a couple of the exercises you could really feel the pull in the abdomen. A good session.

[LittleAnne]

As last Tuesday I was not enthuiastic about going to the gym, but pushed myself, however I came home after 45 minutes feeling exhaused and wanting to sleep. Wonder if I'm sickening for something? Heart monitor said I was in the zone for just 15 mins of 45 mins exercise. Used 244 kcal.

Treadmill - 10 minutes at 3.5 kph and 3% gradient
Abductor machine did 16 reps, twice, at 30kg
Using a body pump bar did:
16 reps twice of upright row at 7 Kg
16 reps twice of bicep curls at 10 Kg
16 reps twice of chest flies at 12 kg
16 reps twice of bench press at 12 kg
15 vacuum holds
Two sets of 16 dorsal leg raises on each leg - 64 in total

[jujubaby]

Hi Anne: I just got back on line after going into the spa and exercising for almost 45 min. I saw you doing it and wondered what was wrong with me trying it also. especially that I make all the payments on the pool and heater!
The outside temp is at least 90 and of course cooling down now {it's 5:31pm Wed.}

The biggest thing I feel is that while in the water I was able to do all kinds of kicking etc.but when it came time to come out, I was stunned how difficult it felt to lift my weight out of the spa!

I tried to email you but couldn't get through. So I thought I would answer you here since this came up first.

My younger brother just went to Mt Siani hopsital for his 8th angiogram and I was very worried about him. He has had 2 by pass operations with a heart attack when he was only 46. He lives with pain and discomfort all the time. He is just 68 now and I hope the stent they put in gives him some better years left.
This is a man who was a weight lifter, health nut, woodsman, hiker etc.
Not heavy at all with a 34 waistline. But he has been on a no no fat diet siince he was 46 and he looks unhealthy. I want to advise him to eat more balanced way of eating and not to eliminate all fat. He will not eat eggs, nuts or avacados because he said Pritikin said no fats at all.

He is so programed that fat is the problem, giving him Dr. Schwarzbein's book would mean nothing to him. He would only skim it and call it bull. I gave him the Sugarbusters book because even that would be an improvement to what he eats now, but he merely skimmed it and gave it away.

I guess if a DR. he knows would tell him that his nutrition is bad/poor he may just adjust. But at least he has another chance for how long is anybody's guess.

Of course he rattles me because of my weight saying, if the people in the concentration camps lost weight by not eating you could too!! I find that comment horrid!!
Last time I spoke to him, he said give it up. {trying to eat properly and lose weight.}
But I am more renewed now because, I must eat something and after reading Dr Schwarzbein's book, I want to do her healthy program. My main objective is to prevent diabetes.

I also took my BS test and found it was a little up from last nights meal. Not High, but not it's usual under 100. So After a small breakfast of cottage cheese, I took the BS again and it went unde 100. So this is my plan to eat smaller meals more often and hopefully I will get a metabolism back again.

See how you inspired me!!
write soon sweet lady.
phyllis

[LittleAnne]

Hi Jujubaby

Hopefully you got my email, sent earlier today. I had not realised that you had posted here, not been to the gym since Tuesday as have not been fighting fit. Full details in my journal.

I agree with you about feeling heavy when you get out the pool. I dance around for my 45 minute session and then its hard work getting out. I do enjoy it and I'm off for a session tomorrow morning.

Sorry to hear about your brother, not much you can do. Glad you liked Schwazbein. Have a great weekend. Keep well and keep going in that pool.

[LittleAnne]

Aqua fit this morning. A good session, but did not put quite so much effort into it because was still feeling a bit emotionally down.

[LittleAnne]

Things have been quiet on the exercise front this week.

Aqua fit this morning. A good session. Afterwards swam a length of the pool doing back stroke. First time since I got back swimming.

[LittleAnne]

Managed to get to body pump this evening. Last time I went was 25 April, so 2 sessions missed. Decided to use the minimum weights to ensure I did not overdo things. Quite a hard session. My motivation has gone at the moment, never the less I've
booked in for next week.

[LittleAnne]

Well body pump again this evening. A little more motivation than last week, still used the minimum weights and the cough did not inhibit me. Not a bad session. I still waiting to get my enegy back.

[LittleAnne]

After missing out for the last two Saturdays I was able to go to aqua fit this morning. A good session. Particularly enjoyed using the water dumb bells. Afterwards swam 4 lengths of the pool doing back stroke. Thats a big improvement on last time.

Must get back into going to the gym. Booked to go to Body Pump on Sunday morning and Thursday evening. Hope to pay a visit there between those two visits.

[LittleAnne]

Followed up yesterday's aqua fit with a body pump session. I was not able to go last Thursday, so it was good to do it again. Feeling pretty mmotivated and used 4 and 5 kg weights throughout. Have not done that for a few weeks. The HRT must be kicking in as my energy is returning. Very warm day and got pretty damp!!

Not many in the class so really watched what I was doing in the mirror. Really shows how because my spine has twisted the hips and shoulders are not even and thus I even hold the bar at a slight angle. The grip in my left hand is still quite weak by comparison to my right. Anyway, I adapt it to suit me and it seems to work well.

I'm booked in for my next session on Thursday evening.

[LittleAnne]

Second Body Pump session of the week. I really enjoyed todays session and came home tired, with aching shoulders, but on a definite high. Something I've not had for several weeks.

Not only did I use 4 kg throughout, but used 7 kg, rather than 5 kg, on the chest track. Had a new track with many more upright raises and found my muscles tied up during this, so did not do it all. Humid and day. A hot and sweaty session.

Booked in for next Thursday. If I'm not out Sunday may try to go again at lunch time.

[LittleAnne]

Another session of aqua fit this morning. A good workout made better as the pool depth was lower than the last couple of sessions. That inch difference in depth makes all the difference to me. Swam 4 lengths of the pool doing back stroke, 2 before and 2 after the session.

Next week the instructor is away. We will have someone else instead - hope its not Robin as he does not work us as hard.

[LittleAnne]

Not a bad Body Pump session this week. My right shoulder muscles really ached after last weeks class. By Wednesday they had cooled down quite a lot, just twinges. Todays session was quite good. Used 7 kg again on the chest track, but took it down to 2 kg for the triceps and shoulder track. Managed the upight raises OK with this lower load, but still a strain. Shoulders were burning afterwards.

[LittleAnne]

Another session of aqua fit this morning. Becky was away on holiday and so another person took the session. Not bad, but not as good. Pool deeper today. The class was overfull. There were at least 3 people who had not booked. As there is always a waiting list for this session it was not fair allowing them to stay. It made the pool overcrowded and several commented about this. Afterwards swam 2 lengths of the pool doing back stroke.

[fiona]

Haven't scrolled back on your journal - lost a couple of my posts yesterday: I know I posted a journal entry - but you are doing lots of exercise and if I am not mistaken your stats have changed.

:cheer: on the loss.

Thanks for your visit to my journal. Squidgy has kept me very busy reading his :daze: Am taking a break from it today.

The Image-Infatuation is gaining momentum. Here's my favourite flower with love

[http://www.thegreenfrognews.com/environment/lily.jpg
Take care,

[fiona]

Try, try and try again till it works. It worked first time in Bebe's journal.

http://www.on.ec.gc.ca/wildlife/images/wet-lily.jpg

[LittleAnne]

Another good Body Pump session. My shoulder muscles are OK now, no aches and pains. Todays session was quite good. Air conditioning really helped. Used 7 kg again on the chest track, but took it down to 2 kg for the triceps and shoulder track. Could really feel the muscles working in the legs and shoulders today.

Booked in for next Thursday.

[LittleAnne]

Becky was certainly back today. A very good session of aqua fit, she made us really work hard to make up for last week!! My legs ached quite a lot during the session.

Before the class did 6 lengths of the pool with backstroke. Improving.

[LittleAnne]

A good Body Pump session. Very warm weather, not over eager to go. Had a couple of new tracks today. The lunge track, one I always find difficult, was a real killer. Am getting better at doing the overhead lifts. Could really feel the muscles working in the lower back and legs today. I was not the only one finding some of the tracks difficult. Some of the others were pulling faces too!!

Booked in for next Thursday.

[LittleAnne]

Was not able to go last Thursday as needed the time to finish the preparations for the Brownie weekend. As a consequence I could not go to Aquafit. So it is a fortnight since any structured exercise.

As I am still feeling tired from the weekend away - blow those hormones - I decided to use the lightest weights possible. Could really feel the muscles working, particularly in the legs and shoulders. Wonder if I will ache in 48 hours time? Had some more new tracks and regimes to try today. Overall the session did me good and it really pumped the blood all round my body.

Cannot go next Thursday as will be at a meeting.

[LittleAnne]

Well I am slipping. I did not put my Aquafit session in from June 29th. Thought that I had had one more class in the last fortnight.

A good session of aqua fit and I did 6 lengths of the pool with backstroke as well.

[LittleAnne]

Back to aquafit today. A good session. Really made the muscles in my legs work. Afterwards only did two lengths of the pool. Kept inhaling water! Had a nice relax in the jacquzzi before having a shower.

Booked in for next Saturday.

[LittleAnne]

Aquafit again today. Did not go to Body Pump on Thursday as had a meeting to attend. A good session, however the music was non-existent. I understand someone forgot to charge the battery. Did two lengths of the pool, backstoke before the session. Had a nice relax in the jacquzzi before having a shower.

Booked in for next Saturday and Body Pump on Thursday.

I must see if this week I can get back to the gym and do so cv stuff.

[LittleAnne]

Aquafit today. No Body Pump on Thursday as in Oxford. Felt a bit tired to begin with, possibly after 2 days with lower protein levels. A good session, and I really felt my legs had had a workout.

Booked in for next Saturday and Body Pump on Thursday.

[LittleAnne]

Back to body pump tonight. For various reasons I think I only went once in July. Must do better.

Overall the session did me good and it really pumped the blood all round my body. We had quite a few new tracks this session. I liked the tricep track. I did not do the dips, but the other exercise with the bar actually worked my triceps. Normally I do not feel anything. Getting better at squats. Now happy to do them without holding on to anything. Could not do that last autumn.

There was another smaller lady there yesterday, looks as if she does quite a bit of exercise, but also could do with loosing quite a bit of weight. Unusal to see someone who reminds me of me. We did not speak.

[LittleAnne]

I'm saying a big hurrah as I finally made it back to the gym this evening. The last time I was there was the end of April. So that is three months since I was last there.

The hormones were the problem, took all my energy away. Have been meanting to make it back for the last week, finally got my act together tonight.

Took it real easy, but my legs certainly feel they have had a work out. Wore heart monitor which said I was in the zone for just 4 mins of 33 mins exercise. Used 95 kcal.

Rotex - 5 minutes at level 2, speed 105 -115
Abductor machine did 20 reps, twice fast, at 20 kg
Abductor machine did 20 reps, twice slow, at 20 kg
Treadmill - 15 minutes at 3.0 kph and 0% gradient

Aim is to try to go four times a week, including classes. Aim for next visit to the gym on Sunday.

[LittleAnne]

Aquafit again today. A good session, and I really felt I'd had had a workout. Just did a couple of lengths in the pool. Not feeling up to more.

Booked in for next Saturday but our instructor will be away, so who will replace her.

[LittleAnne]

I followed up the good efforts of Friday with a visit to the gym on Sunday afternoon. Added in a couple more resistence exercises today. Noticed that I found my walk at the end much easier than Friday. Wore heart monitor which said I was in the zone for around 10 mins and used around 130 kcal. Found that the abductor machine turned my monitor off. The pads pushed the watch, therefore both todays and Fridays results are not fully representative.

Rotex - 5 minutes at level 2, speed 110 -120 - slightly faster
Abductor machine did 20 reps, twice fast, at 20 kg
Abductor machine did 20 reps, twice slow, at 20 kg
Using a body pump bar with 5kg of weights
Bicep curls - did 20 reps, twice as singles
Bicep curls - did 20 reps, twice slow (count of 4 up and 4 down)
Chest flies (overhead raises) - did 20 reps, twice as singles
Chest flies (overhead raises) - did 20 reps, twice slow (count of 4 up and 4 down)
Treadmill - 15 minutes at 3.0 kph and 1% gradient - increased gradient

Was interested to see how much more the slow lifts hurt. Shoulders and thighs ached afterwards.

[LittleAnne]

Well really getting back into the swing of things. Two days on the trot at the gym.
Did slightly different resistence exercises today. Wore heart monitor which said I was in the zone for around 14 mins and used around 140 kcal.

Rotex - 5 minutes at level 2, speed 110 -120
Abductor machine did 20 reps, twice fast, at 20 kg
Abductor machine did 20 reps, twice slow, at 20 kg
Using a body pump bar with 5kg of weights
Chest flies (overhead raises) - did 20 reps, twice as singles
Chest flies (overhead raises) - did 20 reps, twice slow (count of 4 up and 4 down)
Chest presses - did 20 reps, twice as singles
Chest presses - did 20 reps, twice slow (count of 4 up and 4 down)
Treadmill - 15 minutes at 3.0 kph and 2% gradient - increased gradient

Again shoulders and thighs ached afterwards and shoulders hurt a bit during the exercise.

[LittleAnne]

Felt pretty tired on Tuesday. Probably to much exercise, to quick. Felt better Wednesday.

Again did different resistence exercises today. Wore heart monitor which said I was in the zone for around 14 mins and used around 130 kcal. It suggests that on the cv apparatus I use about 6 kcal a minute, whilst doing resistance training is virtually nothing!

Rotex - 5 minutes at level 2, speed 105 -115 - found this harder, calves protested a bit
Abductor machine did 20 reps, twice fast, at 20 kg
Abductor machine did 20 reps, twice slow, at 20 kg
Using 2 x 2kg dumbells
Upright chest flies, did 20 reps, twice
Straight arm front raises, 1 set of 20 reps
Treadmill - 15 minutes at 3.0 kph and 2% gradient

[LittleAnne]

Wow, in the last 7 days I have been to the gym 4 times and also to aquafit and body pump. I must be on the up.

Body pump tonight. Overall the session was good. Started off with slightly heavier weights, compared to last week, and could really feel the muscles working. Lightened up half way through to help me get to the end. Leg muscles hurt quite a lot and was very poor at doing the lunge track.

Booked to go next week. Our usual instructor will be away with her family in Tunisia.

[MstyDragon]

Hi Anne,

I was just posting in my gym log and saw yours. Thought I'd stop in and give you :cheer: :cheer: :cheer: for doing so well! It sounds like you are getting strong.

:wave:


Margo

[LittleAnne]

Well back to the gym today, Tuesday. Glad to report that after the tiredness of overdoing it last week I managed OK. Found the rotex very difficult to do at the beginning and had to put the level down a notch, however was OK after that. Thought I had slightly tweeked my knee doing lunges last Thursday, but did not suffer much from this, I'm pleased to say.

Got back into doing upright rows this time. Wore heart monitor which said I did almost 50 minutes of exercise and was in the zone for around 14 mins and used around 130 kcal.

Rotex - 5 minutes at level 1, speed 95 - 105 - found this hard, lower level and lower speed than previously
Abductor machine did 20 reps, twice fast, at 20 kg
Abductor machine did 20 reps, twice slow, at 20 kg
Using a body pump bar with 5kg of weights
Upright rows - did 20 reps, twice slowish (count of 2 up and 2 down)
Chest flies (overhead raises) - did 20 reps, twice as singles
Chest flies (overhead raises) - did 20 reps, twice slow (count of 4 up and 4 down)
Chest presses - did 20 reps, twice as singles
Chest presses - did 20 reps, twice slow (count of 4 up and 4 down)
Treadmill - 15 minutes at 3.0 kph and 3% gradient - up 1% gradient

[LittleAnne]

Nearly did not have a class tonight. Our instructor is on holiday and they guy who said he'd take the class did not turn up. Lucky for us another instructor came to take part in the class and ended up taking it.

It was a bit hot this evening, glad for the air con in the room, very few of us. Overall the body pump session was good. Started off with 4 Kg weights again, and went back to 2 Kg for the tricep track and later exercises. Was very careful on the lunges as think I tweeked my right knee last week.

No class next week as I will be away.

[LittleAnne]

Two weeks since I was last at aquafit. A lot of new people there today. A good session, and I really felt I'd had had a workout. No energy left to do any swimming afterwards.

Won't be there next week as will be away, so it will be a fortnight again.

[LittleAnne]

Did not really want to go to the gym this afternoon after the gardening this morning. Glad that I did as had the best session since I went back two weeks ago.

My session lasted for an hour, 10 minutes more than others and did 25 mins of cv work. Heart monitor said I'd used 194 kcal, quite a lot more than previous sessions.

Treadmill - 10 minutes at 3.5 kph and 0% gradient - tried this instead of the rotex
Abductor machine did 20 reps, twice fast, at 20 kg
Abductor machine did 20 reps, twice slow, at 20 kg
Using a body pump bar with 5kg of weights
Upright rows - did 11 reps, four sets slowish (count of 2 up and 2 down) - could not do this as many times as last time, but did do 4 sets, the first was the hardest
Bicep curls - did 20 reps, twice as singles
Bicep curls - did 20 reps, twice slow (count of 4 up and 4 down)
Chest flies (overhead raises) - did 20 reps, twice as singles
Chest flies (overhead raises) - did 20 reps, twice slow (count of 4 up and 4 down)
Treadmill - 15 minutes at 3.0 kph and 3% gradient

[LittleAnne]

Never made the gym the Tuesday before my holiday. Horrid weather and too many preparations to complete.

After bashing my knee on Wednesday, on my way home, I considered not going, but as the day wore on things got easier and so decided to go and not do many lunges.

Our instructor was back from her holiday in Tunisia. Arrived that morning.

Had a good session and kept the weights at 4 Kg for longer, only reducing the weights for the last track for weights. Did very few lunges.

Booked class for next week. Friday morning found me quite stiff with some muscle aches, particularly from the squats. Aim to go to the gym on Sunday as well as aqua fit on Saturday.

[LittleAnne]

Missed last week as I was on holiday. Today found that Becky was on holiday and so had Robin instead. He had a different routine from what I had done before in the Tuesday class and certainly used some energy, but he is not as good as Becky. I understand she will be away next week as well.

A good session and swam a length backstoke and half a length on my front, afterwards.

One new member I knew from my Guiding interests, so it was good to catch up on her news.

Booked in for next week.

[LittleAnne]

Well, its been two weeks since I was last in the gym and so was very pleased with what I achieved. I found the rotex almost impossible to start with, but other than that managed to up the level of most other exercises.

My session lasted for an hour, and did 22 mins of cv work. Heart monitor said I'd used 202 kcal, the highest since I've been back.

Rotex - 2 minutes at level 2, speed 90 - 100 - found this very difficult, left calf got very tight
Treadmill - 5 minutes at 3.7 kph and 0% gradient - slightly quicker than last time, but could only do 5 and not 10 mins, need to build this up.
Abductor machine did 20 reps, twice fast, at 25 kg - up 5 kg
Abductor machine did 20 reps, twice slow, at 25 kg - up 5 kg
Using a body pump bar with 7 kg of weights - up 2 kg
Bicep curls - did 20 reps, twice as singles
Bicep curls - did 20 reps, twice slow (count of 4 up and 4 down)
Chest flies (overhead raises) - did 20 reps, twice as singles
Chest flies (overhead raises) - did 20 reps, twice slow (count of 4 up and 4 down)
Chest presses - did 20 reps, twice as singles
Chest presses - did 20 reps, twice slow (count of 4 up and 4 down)
Treadmill - 15 minutes at 3.0 kph and 4% gradient - increase of 1% gradient

[LittleAnne]

A really good session. I got my heart rate going on the treadmill to start with, walking longer and faster than previous. This start seems to have carried through the rest of the session. Talk about a red face. After 1 hour of exercise my heart monitor said I have been in the zone, above 112 bpm, for 33 minutes, and had used 330 calories, thats over 100 more than on Sunday.

Treadmill - 8 minutes at 3.7 kph and 0% gradient - Three minutes longer than last time. Aiming to work up to 10 minutes.
Abductor machine did 20 reps, twice fast, at 25 kg
Abductor machine did 20 reps, twice slow, at 25 kg

Using a body pump bar with 5kg of weights
Upright rows - did 20 reps, four sets slowish (count of 2 up and 2 down) - improvement as only managed 11 reps last time

Using a body pump bar with 7 kg of weights
Bicep curls - did 20 reps, twice as singles
Bicep curls - did 20 reps, twice slow (count of 4 up and 4 down)
Chest flies (overhead raises) - did 20 reps, twice as singles
Chest flies (overhead raises) - did 20 reps, twice slow (count of 4 up and 4 down)

Treadmill - 15 minutes at 3.0 kph and 4% gradient

[LittleAnne]

Becky still away. This week the session was taken by Chris.

A reasonably good session, but I'll be glad when Becky is back. No time for swimming afterwards as off to get the car MOT'd

Booked in for next week.

[LittleAnne]

A really good session and did more than on Tuesday, however it stressed the body less and hence I used less calories. Peculiar.

After 65 minutes of exercise my heart monitor said I have been in the zone, above 112 bpm, for 22 minutes, and had used 215 calories.

Treadmill - 10 minutes at 3.7 kph and 0% gradient - Two minutes longer than last time.
Abductor machine did 20 reps, twice fast, at 25 kg
Abductor machine did 20 reps, twice slow, at 25 kg

Using a body pump bar with 5kg of weights
Upright rows - did 20 reps, four sets slowish (count of 2 up and 2 down)

Using a body pump bar with 7 kg of weights
Bicep curls - did 20 reps, twice as singles
Bicep curls - did 20 reps, twice slow (count of 4 up and 4 down)
Chest flies (overhead raises) - did 20 reps, twice as singles
Chest flies (overhead raises) - did 20 reps, twice slow (count of 4 up and 4 down)
Chest presses - did 20 reps, twice as singles
Chest presses - did 20 reps, twice slow (count of 4 up and 4 down)

Treadmill - 15 minutes at 3.0 kph and 4% gradient

[LittleAnne]

A good session. After the way my body was stressed last Tuesday I was surprised not to find my body being stressed more today, particularly as having been out of the office I had to walk more.

After 60 minutes of exercise my heart monitor said I have been in the zone, above 112 bpm, for 22 minutes, and had used 223 calories.

Treadmill - 10 minutes at 3.7 kph and 0% gradient

Abductor machine did 20 reps, twice fast, at 25 kg
Abductor machine did 20 reps, twice slow, at 25 kg

Using a body pump bar with 7 kg of weights
Bicep curls - did 20 reps, twice as singles
Bicep curls - did 20 reps, twice slow (count of 4 up and 4 down)
Chest flies (overhead raises) - did 20 reps, twice as singles
Chest flies (overhead raises) - did 20 reps, twice slow (count of 4 up and 4 down)
Chest presses - did 20 reps, twice as singles
Chest presses - did 20 reps, twice slow (count of 4 up and 4 down)

Treadmill - 15 minutes at 3.0 kph and 4% gradient

[LittleAnne]

Could not go last Thursday, so a fortnight since my last session.

Had a good session. Decided to start with weights at 5 kg, an increase of 1 Kg for the warm up, chest and back tracks. Then reverted to 4 Kg for the rest of the tracks. Certainly getting better. The work in the gym is paying off, so I'm glad that things are coming back to me.

Booked class for next week.

[LittleAnne]

Becky was back from her holidays today. Did she make us work hard!! A good session, and I could really feel those leg muscles aching from the squats on Thursday night. Afterwards did 2 lengths of back stroke.

Booked in for next week.

[LittleAnne]

A good session. I was not sure that it would be as my bottom had ached all day. Not sure what muscles were protesting, don't think this was from Body Pump on Thursday, but if from Aquafit, then very strange. However, the aches never got in the way at all, so not sure how these muscles got stressed! Increased my weights for a couple of exercises.

After 71 minutes of exercise my heart monitor said I have been in the zone, above 112 bpm, for 31 minutes, and had used 314 calories.

Treadmill - 10 minutes at 3.7 kph and 0% gradient

Abductor machine did 20 reps, twice fast, at 30 kg - Up 5 kg
Abductor machine did 20 reps, twice slow, at 30 kg - Up 5 kg

Using a body pump bar with 5kg of weights
Upright rows - did 20 reps, four sets slowish (count of 2 up and 2 down)

Using a body pump bar with 7 kg of weights
Bicep curls - did 20 reps, twice as singles
Bicep curls - did 20 reps, twice slow (count of 4 up and 4 down)
Chest flies (overhead raises) - did 20 reps, twice as singles
Chest flies (overhead raises) - did 20 reps, twice slow (count of 4 up and 4 down)

Using a body pump bar with 10 kg of weights - Up 3 kg
Chest presses - did 20 reps, twice as singles
Chest presses - did 20 reps, twice slow (count of 4 up and 4 down)

Treadmill - 15 minutes at 3.0 kph and 5% gradient - 1% gradient increase

[LittleAnne]

A good session. Increased my weights and speed for a couple of exercises.

After 73 minutes of exercise my heart monitor said I have been in the zone, above 112 bpm, for 27 minutes, and had used 268 calories. It is interesting to find that I did not push my heart rate up so much this time, as I did on Sunday, and thus I used less calories, but did more exercise! Strange.

Treadmill - 10 minutes at 3.8 kph and 0% gradient - increase of 0.1 kph

Abductor machine did 20 reps, twice fast, at 30 kg
Abductor machine did 20 reps, twice slow, at 30 kg

Using a body pump bar with 5kg of weights
Upright rows - did 20 reps, four sets slowish (count of 2 up and 2 down)

Using a body pump bar with 7 kg of weights
Chest flies (overhead raises) - did 20 reps, twice as singles
Chest flies (overhead raises) - did 20 reps, twice slow (count of 4 up and 4 down)

Using a body pump bar with 10 kg of weights
Bicep curls - did 12 reps, twice as singles - Up 3 kg
Bicep curls - did 12 reps, twice slow (count of 4 up and 4 down)- Up 3 kg
Chest presses - did 20 reps, twice as singles
Chest presses - did 20 reps, twice slow (count of 4 up and 4 down)

Rotex - 2 minutes at level 2, speed 105 - 115 - glad to get this in again, left calf still tight whilst doing this

Treadmill - 15 minutes at 3.0 kph and 5% gradient

[LittleAnne]

Had a great session tonight. Managed to use 5 kg weights for all tracks, expect the tricept track for which I used 4 kg. I have never used weights for the squats and lunge tracks as don't have long enough arms to hold the bar in place. It was really tough going towards the end of some of the tracks, but I made it. Certainly getting better and even the instructor came to me afterwards and said how well I was doing. She has seen a noticeable improvement over the last few weeks.

Booked class for next week.

[LittleAnne]

Swam 2 lenghts back stoke before the session.

A good session, worked quite hard and was out of breath quite quickly.

Booked in for next week.

[LittleAnne]

Did not get to the gym on Sunday. After going out for Sunday lunch went for a short walk which got longer as we got lost, hence I did not feel up to making the effort later on in the evening!

However, on Tuesday I had good session. Increased my weights and timing for a couple of exercises.

After 72 minutes of exercise my heart monitor said I have been in the zone, above 112 bpm, for 34 minutes, and had used 355 calories. This is the most calories I have used in a session since I went back to the gym two months ago.

Treadmill - 10 minutes at 3.8 kph and 0% gradient

Abductor machine did 20 reps, twice fast, at 30 kg
Abductor machine did 20 reps, twice slow, at 30 kg

Using a body pump bar with 5kg of weights
Upright rows - did 20 reps, four sets slowish (count of 2 up and 2 down)

Using a body pump bar with 10 kg of weights
Bicep curls - did 15 reps, twice as singles - Up 3 reps
Bicep curls - did 15 reps, twice slow (count of 4 up and 4 down)- Up 3 reps
Chest flies (overhead raises) - did 15 reps, twice as singles - Up 3 kg
Chest flies (overhead raises) - did 15 reps, twice slow (count of 4 up and 4 down) - Up 3 kg
Chest presses - did 20 reps, twice as singles
Chest presses - did 20 reps, twice slow (count of 4 up and 4 down)

Rotex - 3 minutes at level 2, speed 100 - 110 - Up l minute

Treadmill - 15 minutes at 3.0 kph and 5% gradient

[LittleAnne]

Felt really tired today, but still managed to have a good session at Body Pump. Again managed to use 5 kg weights for all tracks, expect the tricep track for which I used 4 kg. I used hand weights for the squat track for the first time. Think they were about 1 kg each. Also used them for lateral and deltoyd raises.
Felt good for the first few tracks and then it got tough towards the end of some of the tracks, but I made it.

There were a lot of new faces in the class. Booked class for next week.

[LittleAnne]

A bit off colour today. Taking Lemsip to stave off a cold or whatever virus I seem to be fighting.

Did not have a very good session as could only give 70 - 80% effort. Was yawning all the way through!! Very glad to get out at the end, but glad I went. Wonder what bug I've piced up.

Booked in for next week.

[LittleAnne]

Today was not a good session. My cold virus was making me feel low to begin with and when I got there I realised that I did not have a lot of energy. Just did a few activities before calling it a day. My heart monitor said I used 67 calories, shows the lack of effort!

Treadmill - 6 minutes at 3.8 kph and 0% gradient

Abductor machine did 20 reps, twice fast, at 30 kg
Abductor machine did 20 reps, twice slow, at 30 kg

Rotex - 3 minutes at level 2, speed 100 - 110

Using a body pump bar with 10 kg of weights
Chest presses - did 20 reps, twice as singles
Chest presses - did 20 reps, twice slow (count of 4 up and 4 down)

Treadmill - 2 minutes at 3.0 kph and 5% gradient

[LittleAnne]

Good session, seem to be over the virus. Becky was away, so Chris took the class. It was OK, but a bit repetitive.

Booked in for next week.

[LittleAnne]

Did not go to the gym during the week as I was still getting over the virus. I also did not go to body pump. Wondered how I would fair today.

Was pleased to find that I was fully back on song and even increased my weights a bit.

After around 80 minutes of exercise my heart monitor said I have been in the zone, above 112 bpm, for 30 minutes, and had used 286 calories.

Treadmill - 10 minutes at 3.8 kph and 0% gradient

Abductor machine did 20 reps, twice fast, at 30 kg
Abductor machine did 20 reps, twice slow, at 30 kg

Rotex - 3.5 minutes at level 2, speed 105 - 115 - Up 0.5 minute

Using a body pump bar with 5kg of weights
Upright rows - did 20 reps, four sets slowish (count of 2 up and 2 down)

Using a body pump bar with 10 kg of weights
Bicep curls - did 13 reps, twice as singles - down 2 reps
Bicep curls - did 20 reps, twice slow (count of 4 up and 4 down)- Up 5 reps
Chest flies (overhead raises) - did 20 reps, twice as singles - Up 5 reps
Chest flies (overhead raises) - did 20 reps, twice slow (count of 4 up and 4 down) - Up 5 reps

Using a body pump bar with 12 kg of weights - Up 2 Kg
Chest presses - did 20 reps, twice as singles
Chest presses - did 20 reps, twice slow (count of 4 up and 4 down)

Treadmill - 15 minutes at 3.0 kph and 5% gradient

[LittleAnne]

Wow, after the bad news on the job front today I certainly felt good at the gym and did more than ever. Certainly no lasting effects from last weeks virus.

After 77 minutes of exercise my heart monitor said I have been in the zone, above 112 bpm, for 39 minutes, and had used 407 calories. The most so far!!!

Treadmill - 10 minutes at 3.9 kph and 0% gradient - up 0.1 kph

Abductor machine did 20 reps, twice fast, at 30 kg
Abductor machine did 20 reps, twice slow, at 30 kg

Rotex - 4 minutes at level 2, speed 105 - 115 - Up 0.5 minute

Using a body pump bar with 7 kg of weights - Up 2 kg
Upright rows - did 10 reps, four sets slowish (count of 2 up and 2 down)

Using a body pump bar with 10 kg of weights
Bicep curls - did 15 reps, twice as singles - up 2 reps
Bicep curls - did 20 reps, twice slow (count of 4 up and 4 down)
Chest flies (overhead raises) - did 20 reps, twice as singles
Chest flies (overhead raises) - did 20 reps, twice slow (count of 4 up and 4 down)

Using a body pump bar with 12 kg of weights
Chest presses - did 20 reps, twice as singles
Chest presses - did 20 reps, twice slow (count of 4 up and 4 down)

Treadmill - 15 minutes at 3.0 kph and 6% gradient - up 1% gradient

[LittleAnne]

Did not go last Thursday as I was recovering from a virus. Only a few in the class today - tons of room! The usual instructor, Julie, is not taking the class anymore. Pity, I always found her very supportive. Gill is OK, I have had her before.

Had a good session, but as we did a lot of new sequences my muscles found it hard work. I managed to use 5 kg weights for most tracks, but for the tricep track I lowered it to 4 kg and kept it there. I used 7Kg on the chest track. I again used hand weights for the squat track. Got some slightly heavier ones this time, more than 1 kg, possibly 1.5 kg each. Also used them for raises.

Booked class for next week.

[LittleAnne]

Had a very good session today and really felt like I worked hard. Becky was back, so that was good.

The morning before was rather frustrating. I could not get through to book next Saturday at 8 am and still no success at 8 20. I rang at 9 10, when I was through shopping and they were fully booked and I was no 7 on the reserve list. There may have been problems getting into the building, poor management. Anyway, I'm going next week anyway as because I'm so small I use the shallow part of the pool and no one else does!!

[LittleAnne]

A good session. Upt my weights for the chest press and confused myself. Tried to do bicep curls and overhead raises with 2 kg more than I should. Hence I did not get very far. It was only afterwards I realised my mistake. Nevermind.

After 80 minutes of exercise my heart monitor said I have been in the zone, above 112 bpm, for 32 minutes, and had used 325 calories.

Treadmill - 10 minutes at 3.9 kph and 0% gradient

Abductor machine did 20 reps, twice fast, at 35 kg - Up 5 Kg
Abductor machine did 20 reps, twice slow, at 35 kg - Up 5 Kg

Rotex - 4 minutes at level 2, speed 110 - 120 - speed increase

Using a body pump bar with 7 kg of weights
Upright rows - did 15 reps, four sets slowish (count of 2 up and 2 down) - Up 5 reps

Using a body pump bar with 15 kg of weights - Up 3 Kg
Chest presses - did 20 reps, twice as singles
Chest presses - did 10 reps, twice slow (count of 4 up and 4 down)

Treadmill - 15 minutes at 3.0 kph and 6% gradient

[Ascombe]

Hi Ann
Nice to find someone else who goes to a dragons gym and does body pump. Have you ever tried body combat ? if your gym does it i've found it good for geting an areobic work out and geting rid of aggression you may not of known you had :exclm:
The dragons I go to also has squash courts and ran some beginers lessions in racketball so i've been playing that with an equally un- fit friend for the last year or so usually on the enclosed courts as feel too exposed on the glass backed ones.

I'm very impressed by your committmen to the gym I have been a few times but it turns me off so I stick to classes Body combat and Body pump and to racket ball. I used to do aqua untill my favourate instuctor lft and they cancelled the class. :(
Keep up the good work
Ash

[LittleAnne]

Well, did not make the gym on Tuesday because I was full of cold. Decided I was not so drained to prevent me going to body pump.

Decided to lower the weight to 4 kg, but by the time I got to the shoulder track I was down to 2 Kg and at the very end I was laying on the floor doing hardly anything. Talk about running on empty. Oh well, hopefully I be back in full fettle next week!

Booked class for next week.

[LittleAnne]

Hi Ash

So you go to Dragons too. Where is yours? Mine is on the Orpington/Sidcup boarders.

I really enjoy body pump classes and have not tried body combat, although I know we have classes. I don't think I quite ready for that yet.

We also have squash courts, but they have not done any racket ball lessons that I know of. Good for you though.

I am surprised to say that I really enjoy the gym. Particularly when I can see myself making progress. I had to give it up for 3 months after Easter when my hormones played up and I really missed it. It is certainly helping me to walk a lot better and my posture has improved also.

Thanks for visiting. Every success to you.

[LittleAnne]

Pleased with my session today. Had energy to do it all and so must have recovered from my cold, particularly as things were not so good on Thursday at Body Pump.

After 88 minutes of exercise my heart monitor said I have been in the zone, above 112 bpm, for 39 minutes, and had used 410 calories. The most so far!!!

Treadmill - 10 minutes at 3.9 kph and 0% gradient

Abductor machine did 20 reps, twice fast, at 35 kg
Abductor machine did 20 reps, twice slow, at 35 kg

Rotex - 4 minutes at level 2, speed 105 - 115

Using a body pump bar with 7 kg of weights
Upright rows - did 20 reps, four sets slowish (count of 2 up and 2 down) - up 5 reps

Using a body pump bar with 10 kg of weights
Bicep curls - did 15 reps, twice as singles
Bicep curls - did 20 reps, twice slow (count of 4 up and 4 down)
Chest flies (overhead raises) - did 20 reps, twice as singles
Chest flies (overhead raises) - did 20 reps, twice slow (count of 4 up and 4 down)

Using a body pump bar with 15 kg of weights
Chest presses - did 20 reps, twice as singles
Chest presses - did 15reps, twice slow (count of 4 up and 4 down) - up 5 reps

Treadmill - 15 minutes at 3.0 kph and 6% gradient

[LittleAnne]

Wow, worn out, but a very good session.

After 85 minutes of exercise my heart monitor said I have been in the zone, above 112 bpm, for 46 minutes, and had used 479 calories. The most so far!!! This time I got the heart monitor to work on the rotex, it does not seem to have registered for the last couple of weeks. Not sure why the signal was blocked.

Treadmill - 10 minutes at 3.9 kph and 0% gradient

Abductor machine did 20 reps, twice fast, at 35 kg
Abductor machine did 20 reps, twice slow, at 35 kg

Rotex - 4.5 minutes at level 2, speed 105 - 115 up 30 seconds

Using a body pump bar with 7 kg of weights
Upright rows - did 20 reps, four sets slowish (count of 2 up and 2 down)

Using a body pump bar with 10 kg of weights
Bicep curls - did 15 reps, twice as singles
Bicep curls - did 20 reps, twice slow (count of 4 up and 4 down)
Chest flies (overhead raises) - did 20 reps, twice as singles
Chest flies (overhead raises) - did 20 reps, twice slow (count of 4 up and 4 down)

Using a body pump bar with 15 kg of weights
Chest presses - did 20 reps, twice as singles
Chest presses - did 20 reps, twice slow (count of 4 up and 4 down) - up 5 reps

Treadmill - 15 minutes at 3.0 kph and 6% gradient

[LittleAnne]

A much better session after last week when because of my cold I ran out of energy. Very few in the class tonight - 7.

The new sequences are still hard work, although I did notice my lunges had improved a lot. I usually can not do many before I have to stop, but my stamina for them was much improved. I managed to use 5 kg weights to start and then for the tricep track lowered them 4 kg and kept them there. I used 7Kg on the chest track. I used hand weights for the squat and shoulder track - 1.5 kg each.

Booked class for next week.

[LittleAnne]

Missed out last week as could not get booked in and still had some of the after effects of my cold. Having complained about not getting through last Satuday they did me a sports towel for my trouble!

Had a very good session today and really felt like I worked hard. Wore my new swimsuit which suits me well and fitted easily, unlike the previous two that were the same size. Think I'll try and get some more in the next two sizes down, looking to the future. Each swimsuit seems to last about 6 months before the chlorine destroys them.

Booked in for next week.

[LittleAnne]

Tut, tut. No visits to the gym this week.

A good session and felt I had had a good workout. The new sequences are still hard work and again I noticed my lunges had improved again. I managed to use 5 kg weights to start and then for the tricep track lowered them 4 kg but this time was able to put them back up to 5 kg. I used 7Kg on the chest track. I used hand weights for the squat and shoulder track - 1.5 kg each.

Booked class for next week.

[LittleAnne]

Tut, tut, no visit to the gym since 22 October, thats 2 sessions mised. However, was pleased with my session and even improved slightly.

After 85 minutes of exercise my heart monitor said I have been in the zone, above 112 bpm, for 36 minutes, and had used 378 calories.

Treadmill - 10 minutes at 3.9 kph and 0% gradient

Abductor machine did 20 reps, twice fast, at 35 kg
Abductor machine did 20 reps, twice slow, at 35 kg

Rotex - 5 minutes at level 2, speed 105 - 115 up 30 seconds

Using a body pump bar with 7 kg of weights
Upright rows - did 20 reps, four sets slowish (count of 2 up and 2 down)

Using a body pump bar with 10 kg of weights
Bicep curls - did 20 reps, twice as singles - up 5 reps
Bicep curls - did 20 reps, twice slow (count of 4 up and 4 down)
Chest flies (overhead raises) - did 20 reps, twice as singles
Chest flies (overhead raises) - did 20 reps, twice slow (count of 4 up and 4 down)

Using a body pump bar with 15 kg of weights
Chest presses - did 20 reps, twice as singles
Chest presses - did 20 reps, twice slow (count of 4 up and 4 down)

Treadmill - 15 minutes at 3.0 kph and 6% gradient

[LittleAnne]

Got to the gym today, but as was late home it was only an hour after I had eaten. Being a bit late I did not do all my resistence exercises, but did improve on my cardio stuff, so pleased.

My heart monitor played up today. Don't know what was wrong. I think I did about 70 minutes of exercise and used in excess of 270 calories.

Treadmill - 10 minutes at 4.0 kph and 0% gradient - up 0.1 kph

Abductor machine did 20 reps, twice fast, at 35 kg
Abductor machine did 20 reps, twice slow, at 35 kg

Rotex - 5 minutes at level 2, speed 105 - 115

Using a body pump bar with 7 kg of weights
Upright rows - did 20 reps, four sets slowish (count of 2 up and 2 down)

Using a body pump bar with 15 kg of weights
Chest presses - did 20 reps, twice as singles
Chest presses - did 20 reps, twice slow (count of 4 up and 4 down)

Treadmill - 15 minutes at 3.0 kph and 7% gradient - up 1% gradient

[LittleAnne]

A good session and felt I had had a good workout. The new sequences are getting a little easier and I am still improving on my lunges.

I managed to use 5 kg weights to start and then for the tricep track lowered them 4 kg but this time was able to put them back up to 5 kg. I used 7Kg on the chest track. I used hand weights for the squat and shoulder track - 1.5 kg each. Overall this was easier than last week.

Booked class for next week.

[LittleAnne]

Missed last week as had a dehydration headache/migrane. Glad to say I was fighting fit this morning.

Had a very good session today and really felt like I had worked hard.

Booked in for next week although Becky will not be there.

[LittleAnne]

As I was going out to lunch decided to get up early and go to the gym on the way to lunch.

Had a good workout and completed my programme. It is obvious that now I am getting fitter I am having to do more to use as many calories.

My heart monitor said that I exercised for 85 minutes and was in the zone, above 112 bpm, for 34 minutes using 332 calories.

Treadmill - 10 minutes at 4.0 kph and 0% gradient

Abductor machine did 20 reps, twice fast, at 35 kg
Abductor machine did 20 reps, twice slow, at 35 kg

Rotex - 5 minutes at level 2, speed 105 - 115

Using a body pump bar with 7 kg of weights
Upright rows - did 20 reps, four sets slowish (count of 2 up and 2 down)

Using a body pump bar with 10 kg of weights
Bicep curls - did 20 reps, twice as singles
Bicep curls - did 20 reps, twice slow (count of 4 up and 4 down)
Chest flies (overhead raises) - did 20 reps, twice as singles
Chest flies (overhead raises) - did 20 reps, twice slow (count of 4 up and 4 down)

Using a body pump bar with 15 kg of weights
Chest presses - did 20 reps, twice as singles
Chest presses - did 20 reps, twice slow (count of 4 up and 4 down)

Treadmill - 15 minutes at 3.0 kph and 7% gradient

[LittleAnne]

Missed out on going to the gym on Tuesday as the kitchen tap broke, so floods everywhere!

Body pump - A good session and feel I am continuing to improve. It was easier using the 5 kg weights.

I managed to use 5 kg weights throughout and increased them to 7Kg on the chest track. I used hand weights for the squat and shoulder track - 1 kg each. The heavier weights had done a runner!

Booked class for next week.

[LittleAnne]

An adequate session today. Chris took the class and many of us were saying how she is not as good as Becky. Whilst I was using enegy the whole time I do not feel I had worked hard.

Booked in for next week.

[LittleAnne]

Missed out the Tuesday session because of the burst water pipe in my kitchen.

Had a good workout and completed my programme.

My heart monitor said that I exercised for 85 minutes and was in the zone, above 112 bpm, for 30 minutes using 285 calories. I am not sure if this function is working correctly as the amount of calories seems to be going down a lot more than I would have expected.

Treadmill - 10 minutes at 4.0 kph and 0% gradient

Abductor machine did 20 reps, twice fast, at 35 kg
Abductor machine did 20 reps, twice slow, at 35 kg

Rotex - 5 minutes at level 2, speed 105 - 115

Using a body pump bar with 7 kg of weights
Upright rows - did 20 reps, four sets slowish (count of 2 up and 2 down)

Using a body pump bar with 10 kg of weights
Bicep curls - did 20 reps, twice as singles
Bicep curls - did 20 reps, twice slow (count of 4 up and 4 down)
Chest flies (overhead raises) - did 20 reps, twice as singles
Chest flies (overhead raises) - did 20 reps, twice slow (count of 4 up and 4 down)

Using a body pump bar with 15 kg of weights
Chest presses - did 20 reps, twice as singles
Chest presses - did 20 reps, twice slow (count of 4 up and 4 down)

Treadmill - 15 minutes at 3.0 kph and 7% gradient

[LittleAnne]

Had a good workout and completed my programme. Found it harder today, but did it all.

My heart monitor said that I exercised for 80 minutes and was in the zone, above 112 bpm, for 33 minutes using 365 calories. It was obvious that whilst it was working fine on the treadmill I used, it did not work on the rotex and therefore think that the levels should be nearer 400. Shows what electromagnetic radiation can do.

Treadmill - 10 minutes at 4.0 kph and 0% gradient

Abductor machine did 20 reps, twice fast, at 35 kg
Abductor machine did 20 reps, twice slow, at 35 kg

Rotex - 5 minutes at level 2, speed 105 - 115

Using a body pump bar with 7 kg of weights
Upright rows - did 20 reps, four sets slowish (count of 2 up and 2 down)

Using a body pump bar with 10 kg of weights
Bicep curls - did 20 reps, twice as singles
Bicep curls - did 20 reps, twice slow (count of 4 up and 4 down)
Chest flies (overhead raises) - did 20 reps, twice as singles
Chest flies (overhead raises) - did 20 reps, twice slow (count of 4 up and 4 down)

Using a body pump bar with 15 kg of weights
Chest presses - did 20 reps, twice as singles
Chest presses - did 20 reps, twice slow (count of 4 up and 4 down)

Treadmill - 15 minutes at 3.0 kph and 7% gradient

[LittleAnne]

A good session, but really felt I worked hard. Discovered that what I was doing wrong with lunges was putting my feet to wide apart. Thats the problem when you have little legs, you have to do things differently from everyone else.

I managed to use 5 kg weights throughout and increased them to 7Kg on the chest track. I used hand weights for the squat and shoulder track - 1.5 kg each.

Booked class for next week.

[LittleAnne]

Well I turned up, but the instructor did not. It turns out that her car battery expired and there was no one to replace her. We waited around for most of the session, in case she made it in a taxi, but no luck. Did a few of the exercises in the pool while I was waiting, but did not really exercise.

Booked in for next week.

[LittleAnne]

Was not that enthuisatic about going to the gym today, but made it through my programme and even improved on the rotex.

My heart monitor said that I exercised for around 80 minutes and was in the zone, above 112 bpm, for 30 minutes using 300 calories. It is interesting that this is quite a lot less calories than on Tuesday and seems to indicate that on a Sunday my body is less stressed as Sunday's calories are always lower than Tuesdays.

Treadmill - 10 minutes at 4.0 kph and 0% gradient

Abductor machine did 20 reps, twice fast, at 35 kg
Abductor machine did 20 reps, twice slow, at 35 kg

Rotex - 6 minutes at level 2, speed 105 - 115 - Up 1 minute

Using a body pump bar with 7 kg of weights
Upright rows - did 20 reps, four sets slowish (count of 2 up and 2 down)

Using a body pump bar with 10 kg of weights
Bicep curls - did 20 reps, twice as singles
Bicep curls - did 20 reps, twice slow (count of 4 up and 4 down)
Chest flies (overhead raises) - did 20 reps, twice as singles
Chest flies (overhead raises) - did 20 reps, twice slow (count of 4 up and 4 down)

Using a body pump bar with 15 kg of weights
Chest presses - did 20 reps, twice as singles
Chest presses - did 20 reps, twice slow (count of 4 up and 4 down)

Treadmill - 15 minutes at 3.0 kph and 7% gradient

[LittleAnne]

Was really tired on Tuesday, so did not go to the gym.

A good session of body pump, felt I worked hard. Decided to wear my heart monitor for the session. It only said I used 59 calories. Interesting, I think it must only work well for cv stuff when you raise your heart rate as I certainly used quite a lot of calories doing Body Pump, it just does not raise your heart rate that high.

I managed to use 5 kg weights throughout and increased them to 7Kg on the chest and bicep track. I used hand weights for the squat and shoulder track - 1.5 kg each.

Booked class for next week.

[LittleAnne]

Pleased to say that Becky was there today. Had a pretty good session and felt quite puffed out. Either I'm shrinking or the water is getting higher in the pool as I feel that it is now above my shoulders in the shallow end!

Booked in for next week.

[LittleAnne]

Missed two sessions at the gym for various reasons. Had a really good session today and was pleased to see that I coped OK and increased the gradient for my final session on the treadmill.

My heart monitor said that I exercised for around 85 minutes and was in the zone, above 112 bpm, for 39 minutes using 385 calories.

Treadmill - 10 minutes at 4.0 kph and 0% gradient

Abductor machine did 20 reps, twice fast, at 35 kg
Abductor machine did 20 reps, twice slow, at 35 kg

Rotex - 6 minutes at level 2, speed 105 - 115

Using a body pump bar with 7 kg of weights
Upright rows - did 20 reps, four sets slowish (count of 2 up and 2 down)

Using a body pump bar with 10 kg of weights
Bicep curls - did 20 reps, twice as singles
Bicep curls - did 20 reps, twice slow (count of 2 up and 2 down)
Chest flies (overhead raises) - did 20 reps, twice as singles
Chest flies (overhead raises) - did 20 reps, twice slow (count of 2 up and 2 down)

Using a body pump bar with 15 kg of weights
Chest presses - did 20 reps, twice as singles
Chest presses - did 20 reps, twice slow (count of 2 up and 2 down)

Treadmill - 15 minutes at 3.0 kph and 8% gradient - Up 1% gradient

[LittleAnne]

A good session of body pump, felt I worked hard.

I used 5 kg weights throughout and increased them to 7Kg on the chest and bicep track. I used hand weights for the squat and shoulder track - 1.5 kg each. Getting used to the tracks now and so is a little easier. I'm sure it will not be long before we do a different series of exercises.

Booked class for next week.

[LittleAnne]

Had a pretty good session and felt quite puffed out. Seemed not to be bothered about trying to improve my swimming. Nice to get in the spa afterwards to relax in the bubbles.

Booked in for next week.

[LittleAnne]

Had a really good session today and increased my speed slightly for my first treadmillc session.

My heart monitor said that I exercised for around 87 minutes and was in the zone, above 112 bpm, for 39 minutes using 372 calories.

Treadmill - 10 minutes at 4.1 kph and 0% gradient - Up 0.1 kph

Abductor machine did 20 reps, twice fast, at 35 kg
Abductor machine did 20 reps, twice slow, at 35 kg

Rotex - 6 minutes at level 2, speed 105 - 115

Using a body pump bar with 7 kg of weights
Upright rows - did 20 reps, four sets slowish (count of 2 up and 2 down)

Using a body pump bar with 10 kg of weights
Bicep curls - did 20 reps, twice as singles
Bicep curls - did 20 reps, twice slow (count of 2 up and 2 down)
Chest flies (overhead raises) - did 20 reps, twice as singles
Chest flies (overhead raises) - did 20 reps, twice slow (count of 2 up and 2 down)

Using a body pump bar with 15 kg of weights
Chest presses - did 20 reps, twice as singles
Chest presses - did 20 reps, twice slow (count of 2 up and 2 down)

Treadmill - 15 minutes at 3.0 kph and 8% gradient

[LittleAnne]

I went back to the gym at the start of August after having 3 months off whilst my hormones went awry. This is a review of how I have built up my cv stuff since then.

Treadmill - No gradient

<table><tr><td>Date.........</td><td>Speed (kph)</td><td>Time (mins)</td></tr><tr><td>19/8/02</td><td>3.5</td><td>10</td></tr><tr><td>1/9/02</td><td>3.7</td><td>5</td></tr><tr><td>4/9/02</td><td>3.7</td><td>8</td></tr><tr><td>9/9/02</td><td> 3.7</td><td>10</td></tr><tr><td>18/9/02</td><td>3.8</td><td>10</td></tr><tr><td>8/10/02</td><td>3.9</td><td>10</td></tr><tr><td>5/11/02</td><td>4.0</td><td>10</td></tr><tr><td>8/12/02</td><td>4.1</td><td>10</td></tr></table>

Rotex - level 2
<table><tr><td>Date.......</td><td>Time (mins)</td></tr><tr><td>2/8/02</td><td>5</td></tr><tr><td>1/9/02</td><td>2</td></tr><tr><td>25/9/02</td><td>3</td></tr><tr><td>6/10/02</td><td>3.5</td></tr><tr><td>8/10/02 </td><td>4</td></tr><tr><td>22/10/02</td><td>4.5</td></tr><tr><td>3/11/02</td><td>5</td></tr><tr><td>24/11/02</td><td>6</td></tr></table>

Treadmill - With gradient for 15 minutes at 3.0 kph
<table><tr><td>Date.......</td><td>Gradient (%)</td></tr><tr><td>2/8/02</td><td>0</td></tr><tr><td>4/8/02</td><td>1</td></tr><tr><td>5/8/02</td><td>2</td></tr><tr><td>14/8/02</td><td>3</td></tr><tr><td>1/9/02 </td><td> 4</td></tr><tr><td>16/9/02</td><td>5</td></tr><tr><td>8/10/02 </td><td>6</td></tr><tr><td>5/11/02</td><td> 7</td></tr><tr><td>3/12/02</td><td> 8 </td></tr></table>

[LittleAnne]

As I was working at home today decided to go for my session at 4 pm rather than 8 pm. Had a really good session, but found it a little harder than Sunday. Did it in slightly less time, but used more calories.

My heart monitor said that I exercised for around 80 minutes and was in the zone, above 112 bpm, for 43 minutes using 418 calories.

Treadmill - 10 minutes at 4.1 kph and 0% gradient

Abductor machine did 20 reps, twice fast, at 35 kg
Abductor machine did 20 reps, twice slow, at 35 kg

Rotex - 6 minutes at level 2, speed 105 - 115

Using a body pump bar with 7 kg of weights
Upright rows - did 20 reps, four sets slowish (count of 2 up and 2 down)

Using a body pump bar with 10 kg of weights
Bicep curls - did 20 reps, twice as singles
Bicep curls - did 20 reps, twice slow (count of 2 up and 2 down)
Chest flies (overhead raises) - did 20 reps, twice as singles
Chest flies (overhead raises) - did 20 reps, twice slow (count of 2 up and 2 down)

Using a body pump bar with 15 kg of weights
Chest presses - did 20 reps, twice as singles
Chest presses - did 20 reps, twice slow (count of 2 up and 2 down)

Treadmill - 15 minutes at 3.0 kph and 8% gradient

[LittleAnne]

A good session of body pump. There were very few there, just 4. Think the weather and Christmas season had something to do with that.

We did a lot of new tracks tonight and so I kept the weights at 5 kg throughout whilst I become familiar with them. I used hand weights for the squat and shoulder track - 1.5 kg each.

Gill will not be taking the class next week as she is off on holiday. Wonder what her replacement will be like?

Booked class for next week.

[LittleAnne]

Had a pretty good session and felt quite puffed out. Nice to get in the spa afterwards to relax in the bubbles.

Less people there today and so it seemed better.

Booked in for next week.

[LittleAnne]

Did not go to the gym on Sunday as the Christmas card letters took precedence.

Felt a little tired today, but was pleased to see that I got through the session in full.

My heart monitor said that I exercised for around 85 minutes and was in the zone, above 112 bpm, for 40 minutes using 396 calories.

Treadmill - 10 minutes at 4.1 kph and 0% gradient

Abductor machine did 20 reps, twice fast, at 35 kg
Abductor machine did 20 reps, twice slow, at 35 kg

Rotex - 6 minutes at level 2, speed 105 - 115

Using a body pump bar with 7 kg of weights
Upright rows - did 20 reps, four sets slowish (count of 2 up and 2 down)

Using a body pump bar with 10 kg of weights
Bicep curls - did 20 reps, twice as singles
Bicep curls - did 20 reps, twice slow (count of 2 up and 2 down)
Chest flies (overhead raises) - did 20 reps, twice as singles
Chest flies (overhead raises) - did 20 reps, twice slow (count of 2 up and 2 down)

Using a body pump bar with 15 kg of weights
Chest presses - did 20 reps, twice as singles
Chest presses - did 20 reps, twice slow (count of 2 up and 2 down)

Treadmill - 15 minutes at 3.0 kph and 8% gradient

[LittleAnne]

A reasonably good session of body pump. Again there were very few there, just 4.

Had a different instructor because Jill was on holiday. Had to laugh, went to get my hand weights from the upstairs studio where they had migrated to and found the instructor set out up there. Oh well, it was a good job I went otherwise we would have been wondering what happened to him.

We did a lot of new tracks again and so I kept the weights at