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  #76   ^
Old Thu, Mar-14-19, 11:34
CityGirl8 CityGirl8 is online now
Senior Member
Posts: 345
 
Plan: Protein Power, IF
Stats: 238/222/145 Female 5'9"
BF:53.75%/50.75%/25%
Progress: 17%
Location: PNW
Default

Goal: Build some muscle, increase my flexibility and do PT for my ankle

Feb. - 24/28 days

Mar. 1 - Modified Beg. Pilates
Mar. 2 - Bodyweight Strength Training W2D12
Mar. 3 - switched to the Beginner Pilates and added side kicks (there are a bunch more moves in the regular beginner plan and I plan to add maybe one a week until I'm doing the full beginner plan
Mar. 4 - Bodyweight Strength Training W2D13
Mar. 5 - Beginner Pilates
Mar. 6 - Bodyweight Strength Training W2D15 (Switched to all upper body. Nearly got the better of me.)
Mar. 7 - Beginner Pilates
Mar. 8 - Bodyweight Strength Training W2D16 (all lower body; felt this some as I was going to sleep)
Mar. 9 - Beginner Pilates (feeling those side kicks--especially after the lower body workout yesterday)
Mar. 10 - Bodyweight Strength Training W2D18 (figured out a modification for one of the exercises I was struggling with, more of a prep than a modification; even that was tricky)
Mar. 11 - Beginner Pilates
Mar. 12 - Bodyweight Strength Training W2D19
Mar. 13 - Beginner Pilates
Mar. 14 - Bodyweight Strength Training W2D20
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  #77   ^
Old Thu, Mar-14-19, 14:44
nawchem's Avatar
nawchem nawchem is offline
Senior Member
Posts: 8,634
 
Plan: No gluten, CAD
Stats: 196.0/164.0/149.0 Female 62
BF:36/30.0/27.3
Progress: 68%
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Thanks City we are both doing well with consistancy!!! It is thanks to you starting this thread. So many days I could use the excuse too tired after work otherwise. (Thanks for your input on my complaining.)


3/1 packing boxes and cleaning for hours
3/4 treadmill fat burn, walked 1.5 miles
3/5 treadmill 35min
3/6 treadmill 1.7 miles, I'm tired. 30 min stretches, 15 min decluttering
3/7 cardio 30 min
3/8 58 min stretches
3/9 33min stretches
3/10 cardio 31 min
--------------------------------------------------------------------------
First week at the gym is finished with 5 days, 30 min cardio
3/11 M- stretches 30m
3/12 bike/tm 31m
3/13 walked 1.7
3/14 tm 31 min cardio +8min slow walking, and walked to drs office, gym and library. Exhausted myself.
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  #78   ^
Old Thu, Mar-14-19, 14:48
nawchem's Avatar
nawchem nawchem is offline
Senior Member
Posts: 8,634
 
Plan: No gluten, CAD
Stats: 196.0/164.0/149.0 Female 62
BF:36/30.0/27.3
Progress: 68%
Default

I'm trying to help roommate with independence. Today I told her to use the computers at the library you have to have a library card and a password. Step one.
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  #79   ^
Old Fri, Mar-15-19, 10:29
CityGirl8 CityGirl8 is online now
Senior Member
Posts: 345
 
Plan: Protein Power, IF
Stats: 238/222/145 Female 5'9"
BF:53.75%/50.75%/25%
Progress: 17%
Location: PNW
Default

I'm really feeling the exercises that work my glutes on the outside of my hips. I always think these big muscles are probably the ones getting the most day to day use, but I'm surprised at how weak they've gotten. The last time I had some PT, the therapist flagged this as a concern, but it didn't really register: I stood at my desk a good part of the day, I walked a lot, etc. But now, I go sailing along until I have to do something that targets this area and it doesn't take much for me to get to "failure." No wonder I've been having so much trouble getting off the sofa. It's not just that my knees are messed up--nothing else is doing it's job to make up for that either.


Goal: Build some muscle, increase my flexibility and do PT for my ankle

Feb. - 24/28 days

Mar. 1 - Modified Beg. Pilates
Mar. 2 - Bodyweight Strength Training W2D12
Mar. 3 - switched to the Beginner Pilates and added side kicks (there are a bunch more moves in the regular beginner plan and I plan to add maybe one a week until I'm doing the full beginner plan
Mar. 4 - Bodyweight Strength Training W2D13
Mar. 5 - Beginner Pilates
Mar. 6 - Bodyweight Strength Training W2D15 (Switched to all upper body. Nearly got the better of me.)
Mar. 7 - Beginner Pilates
Mar. 8 - Bodyweight Strength Training W2D16 (all lower body; felt this some as I was going to sleep)
Mar. 9 - Beginner Pilates (feeling those side kicks--especially after the lower body workout yesterday)
Mar. 10 - Bodyweight Strength Training W2D18 (figured out a modification for one of the exercises I was struggling with, more of a prep than a modification; even that was tricky)
Mar. 11 - Beginner Pilates
Mar. 12 - Bodyweight Strength Training W2D19
Mar. 13 - Beginner Pilates
Mar. 14 - Bodyweight Strength Training W2D20
Mar. 15 - Beginner Pilates (added Teaser Prep I)
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  #80   ^
Old Fri, Mar-15-19, 15:19
nawchem's Avatar
nawchem nawchem is offline
Senior Member
Posts: 8,634
 
Plan: No gluten, CAD
Stats: 196.0/164.0/149.0 Female 62
BF:36/30.0/27.3
Progress: 68%
Default

Good to know your weak spots. I am in a similar position, at work I have to kneel down on the ground for minutes then stand upright to get money in and out of the safe box. My boss used to have to pull me up. I know a soccer coach/physiologist who does a very low squat position bends forward with her hands on the ground. It is a stretch for lower back, hip flexors and that spot where your hips meet the back of the thighs. I'll be talking to her and she'll be in that position to stay loose. I've been doing that along with squats and it's made things a lot easier.
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  #81   ^
Old Fri, Mar-15-19, 15:20
nawchem's Avatar
nawchem nawchem is offline
Senior Member
Posts: 8,634
 
Plan: No gluten, CAD
Stats: 196.0/164.0/149.0 Female 62
BF:36/30.0/27.3
Progress: 68%
Default

3/1 packing boxes and cleaning for hours
3/4 treadmill fat burn, walked 1.5 miles
3/5 treadmill 35min
3/6 treadmill 1.7 miles, I'm tired. 30 min stretches, 15 min decluttering
3/7 cardio 30 min
3/8 58 min stretches
3/9 33min stretches
3/10 cardio 31 min
--------------------------------------------------------------------------
First week at the gym is finished with 5 days, 30 min cardio
3/11 M- stretches 30m
3/12 bike/tm 31m
3/13 walked 1.7
3/14 tm 31 min cardio +8min slow walking, and walked to drs office, gym and library. Exhausted myself. 30min stretching.
3/15 ????
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  #82   ^
Old Fri, Mar-15-19, 20:43
mojolissa's Avatar
mojolissa mojolissa is offline
Senior Member
Posts: 2,106
 
Plan: semi lc- OMAD w/IF
Stats: 229/224/199 Female 66.5"
BF:kickin it
Progress: 17%
Location: Michigan
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Quote:
Originally Posted by nawchem
who does a very low squat position bends forward with her hands on the ground. It is a stretch for lower back, hip flexors and that spot where your hips meet the back of the thighs. I'll be talking to her and she'll be in that position to stay loose. I've been doing that along with squats and it's made things a lot easier.



I might try that for my bad back. Thanks
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  #83   ^
Old Sat, Mar-16-19, 10:30
CityGirl8 CityGirl8 is online now
Senior Member
Posts: 345
 
Plan: Protein Power, IF
Stats: 238/222/145 Female 5'9"
BF:53.75%/50.75%/25%
Progress: 17%
Location: PNW
Default

Quote:
Originally Posted by nawchem
...I know a soccer coach/physiologist who does a very low squat position bends forward with her hands on the ground. It is a stretch for lower back, hip flexors and that spot where your hips meet the back of the thighs. I'll be talking to her and she'll be in that position to stay loose. I've been doing that along with squats and it's made things a lot easier.
I've been doing an exercise where you start on your hands and knees and then push up onto your toes so your knees are off the ground. It's actually the very first step of one of the exercises I couldn't do. I feel this in my hips and knees--I can't even do it repeatedly for 30 seconds yet! So I definitely have some work to do on these muscles.


Goal: Build some muscle, increase my flexibility and do PT for my ankle

Feb. - 24/28 days

Mar. 1 - Modified Beg. Pilates
Mar. 2 - Bodyweight Strength Training W2D12
Mar. 3 - switched to the Beginner Pilates and added side kicks (there are a bunch more moves in the regular beginner plan and I plan to add maybe one a week until I'm doing the full beginner plan
Mar. 4 - Bodyweight Strength Training W2D13
Mar. 5 - Beginner Pilates
Mar. 6 - Bodyweight Strength Training W2D15 (Switched to all upper body. Nearly got the better of me.)
Mar. 7 - Beginner Pilates
Mar. 8 - Bodyweight Strength Training W2D16 (all lower body; felt this some as I was going to sleep)
Mar. 9 - Beginner Pilates (feeling those side kicks--especially after the lower body workout yesterday)
Mar. 10 - Bodyweight Strength Training W2D18 (figured out a modification for one of the exercises I was struggling with, more of a prep than a modification; even that was tricky)
Mar. 11 - Beginner Pilates
Mar. 12 - Bodyweight Strength Training W2D19
Mar. 13 - Beginner Pilates
Mar. 14 - Bodyweight Strength Training W2D20
Mar. 15 - Beginner Pilates (added Teaser Prep I)
Mar. 16 - Bodyweight Strength Training W2D22
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  #84   ^
Old Yesterday, 09:48
CityGirl8 CityGirl8 is online now
Senior Member
Posts: 345
 
Plan: Protein Power, IF
Stats: 238/222/145 Female 5'9"
BF:53.75%/50.75%/25%
Progress: 17%
Location: PNW
Default

Goal: Build some muscle, increase my flexibility and do PT for my ankle

Feb. - 24/28 days

Mar. 1 - Modified Beg. Pilates
Mar. 2 - Bodyweight Strength Training W2D12
Mar. 3 - switched to the Beginner Pilates and added side kicks (there are a bunch more moves in the regular beginner plan and I plan to add maybe one a week until I'm doing the full beginner plan
Mar. 4 - Bodyweight Strength Training W2D13
Mar. 5 - Beginner Pilates
Mar. 6 - Bodyweight Strength Training W2D15 (Switched to all upper body. Nearly got the better of me.)
Mar. 7 - Beginner Pilates
Mar. 8 - Bodyweight Strength Training W2D16 (all lower body; felt this some as I was going to sleep)
Mar. 9 - Beginner Pilates (feeling those side kicks--especially after the lower body workout yesterday)
Mar. 10 - Bodyweight Strength Training W2D18 (figured out a modification for one of the exercises I was struggling with, more of a prep than a modification; even that was tricky)
Mar. 11 - Beginner Pilates
Mar. 12 - Bodyweight Strength Training W2D19
Mar. 13 - Beginner Pilates
Mar. 14 - Bodyweight Strength Training W2D20
Mar. 15 - Beginner Pilates (added Teaser Prep I)
Mar. 16 - Bodyweight Strength Training W2D22
Mar. 15 - Beginner Pilates
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  #85   ^
Old Yesterday, 13:49
nawchem's Avatar
nawchem nawchem is offline
Senior Member
Posts: 8,634
 
Plan: No gluten, CAD
Stats: 196.0/164.0/149.0 Female 62
BF:36/30.0/27.3
Progress: 68%
Default

Quote:
Originally Posted by CityGirl8
I've been doing an exercise where you start on your hands and knees and then push up onto your toes so your knees are off the ground. It's actually the very first step of one of the exercises I couldn't do. I feel this in my hips and knees--I can't even do it repeatedly for 30 seconds yet! So I definitely have some work to do on these muscles.


I'm tempted to try this but I am at the library am shy about the attention that position might bring me! Do you bend at the knees or are your feet straight out? Is it like downward-facing dog?
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  #86   ^
Old Yesterday, 13:50
nawchem's Avatar
nawchem nawchem is offline
Senior Member
Posts: 8,634
 
Plan: No gluten, CAD
Stats: 196.0/164.0/149.0 Female 62
BF:36/30.0/27.3
Progress: 68%
Default

Quote:
Originally Posted by mojolissa
I might try that for my bad back. Thanks

Your welcome, hope it helps. I had a friend with back problems so bad that her dad built her a standing desk. She got her college degree doing all her studying standing. She said she remade her back doing yoga.

Last edited by nawchem : Yesterday at 13:56.
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  #87   ^
Old Yesterday, 13:53
nawchem's Avatar
nawchem nawchem is offline
Senior Member
Posts: 8,634
 
Plan: No gluten, CAD
Stats: 196.0/164.0/149.0 Female 62
BF:36/30.0/27.3
Progress: 68%
Default

3/1 packing boxes and cleaning for hours
3/4 treadmill fat burn, walked 1.5 miles
3/5 treadmill 35min
3/6 treadmill 1.7 miles, I'm tired. 30 min stretches, 15 min decluttering
3/7 cardio 30 min
3/8 58 min stretches
3/9 33min stretches
3/10 cardio 31 min
--------------------------------------------------------------------------
First week at the gym is finished with 5 days, 30 min cardio
3/11 M- stretches 30m
3/12 bike/tm 31m
3/13 walked 1.7
3/14 tm 31 min cardio +8min slow walking, and walked to drs office, gym and library. Exhausted myself. 30min stretching.
3/15 stretch 30m
3/16 got called into work, did nothing
3/17 31 min cardio - my heart rate was lower and it seemed easier
--------------------------------------------------------------------------
Second week at the gym finished, with 3 days, 31 min cardio
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