Lilac's Got off my butt and got a gym membership journal

[Lilac66]

Went to the gym for a consultation with a trainer yesterday. Nice guy, and he seems to know his stuff really well.

He introduced me to the equipment and set up a beginning routine for me. I told him I want to take it slow and steady. I'm in this for the long haul. Since it was just basically an intro, I didn't bring my workout stats home with me.

Ugh! I have a loooonnng way to go. I only did one set of each move, and I HURT today, lol (good hurt).

The gym is nice. It has a pretty good selection of Cybex machines, lots of free weights, treadmills, elipticals, recumbent bicycle machines, a hot tub, sauna, pool, tennis court, and basketball court. With all of that stuff under one roof, there is NO WAY I can make excuses for not working out.

I've been eating clean for a couple of weeks now, after months of birthday cake, Christmas goodies, and other garbage food.It's great to be feeling GOOD again. My energy is already coming back and my mood is much better.

I gained eight pounds over the holidays, but lost it all by simply cutting out the junk food and moving more. Working really helps in that department. I'm a clerk in a mini mart now. There's no chairs, so I can't sit on my butt all day:)

The trainer liked my diet, except he recommended that I up my protein to 140 grams from around the 100 I have been eating. He also recommended that I change from flax oil capsules to the oil itself. I told him I'd try it again after I finish off the capsules. Don't know if I can stick with it, though, as I'm not a fan of the taste of flax oil (which is odd, because I love nuts, but hate the taste of the oil).

I'm off to have my proty snack.

[GREENFEATHER]

Good luck!!

[joed]

Look forward to following your progress.

[ChocoChick]

He also recommended that I change from flax oil capsules to the oil itself. I told him I'd try it again after I finish off the capsules. Don't know if I can stick with it, though, as I'm not a fan of the taste of flax oil (which is odd, because I love nuts, but hate the taste of the oil).



Hi and welcome :)

Even better than flax oil is to use ground flax seed. You get more of the nutrients this way and it tastes a whole lot better than the oil. I use it in oatmeal but some people sprinkle it on salad and/or put it in their protein shake.

[joed]

I agree with dbfl about the ground flax seed; remember to keep it refrigerated.

[One Man Army]

how much is it per month...sounds like it would cost a fortune

[joed]

For flaxseed? Nah. I get the organic golden flaxseed, which is a little better tasting than the brown, for about $3/lb at my health food store.

[One Man Army]

I am talking about the gym when I speak of prices

[Hibiscus09]

Hi Lilac! :) Good luck to you and I hope you enjoy your new gym! I've used both flaxseed oil and ground flaxseed -- you could always do both. I think the ground flaxseed on oatmeal in the morning is a nice way to add fiber to your diet. If you don't like the taste of flaxseed oil, however, you could also use extra virgin olive oil and make sure you get some omega-3's in your diet via salmon, walnuts (great on top of oatmeal -- add Butterbuds and cinnamon and yummy!), etc. Just do a google search and you can find out what are good sources of omega-3s.

[StlBarbie]

Welcome!! Best of luck in achieving your goals!!:)

[Lilac66]

Good luck!!

Thanks Greenfeather:)

How's the biking going? Every time I see a biking episode on Fit tv I think of you.I haven't been out yet this year. I've had to work the few nice days we've had so far.Lol, that's why I went ahead and joined the gym-NO EXCUSES in case of bad weather.

[Lilac66]

Look forward to following your progress.

Lol, thanks. I look forward to MAKING some progress :)

[Lilac66]

how much is it per month...sounds like it would cost a fortune

Yup-a fortune for me-I only make minimum wage, and it costs $45 a month, plus extra for trainer consultation.

But it's worth every cent and makes it easier for me to want to go to work. The rest of my wages are going toward nursing school.

[Lilac66]

Welcome!! Best of luck in achieving your goals!!:)

Thank you:) With my discipline, I need a LOT of luck, LOL.

[Lilac66]

Thanks everyone for the flaxseed advice. I'm going to try the whole flaxseed when the stuff I have now runs out.

Good to hear walnuts are a good source. I've been craving them lately (but not overindulging). They are dessert for me:)

[Lilac66]

Hi Lilac! :) Good luck to you and I hope you enjoy your new gym! I've used both flaxseed oil and ground flaxseed -- you could always do both. I think the ground flaxseed on oatmeal in the morning is a nice way to add fiber to your diet. If you don't like the taste of flaxseed oil, however, you could also use extra virgin olive oil and make sure you get some omega-3's in your diet via salmon, walnuts (great on top of oatmeal -- add Butterbuds and cinnamon and yummy!), etc. Just do a google search and you can find out what are good sources of omega-3s.

Thanks for the tip about olive oil. If I just can't get used to the flax, I'll give it a try.

Salmon's on the menu this week, and I've been eating walnuts for dessert:)

[GREENFEATHER]

Getting ready to head out as we speak lilac, another 30+ miler today. Gonna test the new roadie out on the B&A trail. If you have a Trader Joe's nearby, they have good fresh flaxseed meal.

[Lilac66]

Okay, the little bit I did last week was effective. I've been SORE the past couple of days, but it's going away nicely today. Not injury-sore, just my muscles saying HELLO again sore:)

I'm off today. I have company. Tomorrow I head to the gym.

Having trouble getting in 140 grams of protein. I think I'm going to cut a little fat out of my diet (do things like switch to egg whites instead of whole eggs, etc). I think satiation might be an issue. I'm not getting in enough veggies right now, because I've been concentrating on the protein. By the time I eat my proty, I'm not hungry anymore. Grr! I'm also cutting down on my coffee consumption. That cuts my appetite, also.

[ms_mac]

Welcome, Lilac, and best of luck on meeting your goals. You have come to the right place for encouragement and advise. Everyone is awesome!

I used to use flax oil too, but really hated it. I found some in the health food section of the grocery store though, that was orange flavored. That was tolerable. Now I just use ground flax seeds. It is really yummy sprinkled over my oats, whites and yogurt breakfast.

[Lilac66]

Welcome, Lilac, and best of luck on meeting your goals.
You have come to the right place for encouragement and advise. Everyone is awesome!

I used to use flax oil too, but really hated it. I found some in the health food section of the grocery store though, that was orange flavored. That was tolerable. Now I just use ground flax seeds. It is really yummy sprinkled over my oats, whites and yogurt breakfast.

Thanks, Ms_Mac,
Glad to hear I'm not the only one who hates flax seed oil,lol.

I'm going to try some different types. I'll look for orange flavored:)

[Lilac66]

Getting ready to head out as we speak lilac, another 30+ miler today. Gonna test the new roadie out on the B&A trail. If you have a Trader Joe's nearby, they have good fresh flaxseed meal.

I'll check out the phone book. I'm not too far away from Lafayette and Indy. There may be one in either city.

Hope you had a good ride. I still have my Walmart special bike, lol. I haven't gotten it out yet, because the weather has been so nasty, and of course, I have to work on all the nice days.

I think my graduation present to myself will be a new bike and a West Highland terrier puppy:)

Right now all I can pay for is my gym membership,and since the weights are THERE, it takes priority.

[Lilac66]

Weight workout yesterday. I couldn't post last night because my sons stole my keyboard.They've discovered online gaming and have worn out two keyboards since.

I'm at the lowest weight on the machines. I forgot to write the info off my training card at the gym, because I was tired. I went to the gym straight from work. I prefer morning workouts, but couldn't get to the gym before work and still get eight hours of sleep (which I desperately needed).

I couldn't even do the two sets the trainer recommended, lol. I did about one and a half sets of twelve reps each, except for the abdominals. I was able to do the two sets of ten that I'm supposed to of those.

Still having diet issues. I have to sit down and plan out exactly what I'm going to eat each day for awhile, until I get used to eating more. I also get into a rut where I eat the same things over and over (partly because I'm the only one in the house who eats leftovers, LOL).I need more balance.

Hibby recommended Body for Life when I first came here. I'm heading to the library tomorrow, and will check it out.

I think the trainer is right, though. I'm going to try to incorporate more protein drinks. I think because they don't fill me up as fast as solid protein sources, I might be able to get more protein in my diet that way.

ROTFL-My boss asked why I was drinking a protein drink yesterday. I told him that I was pursuing a lifelong dream of bodybuilding. He said "Oh, you want to beat up your husband, hunh?" I said "No, I want to be able to lift my patients without destroying my back when I'm a nurse. And besides, I have always wanted to do this, I'm not getting any younger, and life is short. No time like the present to get in the best shape of my life for the rest of my life."

Later on he came out and said "My wife has been trying to talk me into starting an exercise regime." I just smiled and said "This time of year is a great time to start."

Weighed myself today. I lost two pounds. LOL-I never thought I'd have any trepidation about losing weight, but since I KNOW I'm not eating enough protein or calories, I'm all worried that I'm losing muscle.

[ChocoChick]

The website has lots of information including the workout/cardio program and the diet. There are logs you can download, too.

http://www.bodyforlife.com/train_women.shtml

[Lilac66]

The website has lots of information including the workout/cardio program and the diet. There are logs you can download, too.

http://www.bodyforlife.com/train_women.shtml

Thanks Dbflgirl!

I tried to get on it today, but couldn't for some reason. I have to work tonight, but will try again tomorrow.

[Lilac66]

WhoooHooo! 159 grams of protein today, a citrus, a yellow veggie and some broccoli too!

I did 40 minutes on my Nordic Trak at home today. It's off to the gym in the a.m for weights tomorrow.

[StlBarbie]

WhoooHooo! 159 grams of protein today, a citrus, a yellow veggie and some broccoli too!

I did 40 minutes on my Nordic Trak at home today. It's off to the gym in the a.m for weights tomorrow.

Great job!!!


:)HAPPY HuMp DAY!!!!:)

[Lilac66]

Great job!!!


:)HAPPY HuMp DAY!!!!:)

Thanks!

Wish it was hump day for me. I work six days a week and most of my hours are on the weekend.Today's my only day off this week.

LOL! Guess today IS my weekend:)

[Lilac66]

Gym today.

leg press 90lbsx12 reps 110lbsx12 reps

leg extension 30x12 50x12

leg curl 30x12 30x9 (failure-man I have a ways to go, lol)

abs
machine-2 sets of 10 reps at 40lb
extensions-2 sets 10 reps

chest press-25x12 35x12

shoulder press 2 sets 15x12

triceps 2 sets 20x12

lat pulldown 30x12 40x2 (eek! not ready) 30x10

low row 20x12 30x7 (ditto, lol) 20x6

biceps 15x12 20x5 (ditto-should buy a copier, haha) 15x8


I am totally starving today!

Breakfast (pre-workout)
low carb, high protein yogurt
coffee
sugar free creamer (my one indulgence:) )
double serving whey protein drink

post workout
large apple
mozarella cheese (about 2 oz)

lunch
two small chicken thighs
1 cup carrots with some leftover broccoli thrown in
1/4 cup walnuts (I was craving these TERRIBLY all morning)

tons of water

[Lilac66]

Had chicken and spinach for dinner

[StlBarbie]

Thanks!

Wish it was hump day for me. I work six days a week and most of my hours are on the weekend.Today's my only day off this week.

LOL! Guess today IS my weekend:)

Well then I should have said ... TGIW!!! to YOU!!!! :p

NIce WO!! DOMS today??

Oh boy, do I ever hear ya on the nuts ......... I love 'em!!

Have a great day!! :)

[Lilac66]

Well then I should have said ... TGIW!!! to YOU!!!! :p

NIce WO!! DOMS today??

Oh boy, do I ever hear ya on the nuts ......... I love 'em!!

Have a great day!! :)

Yup! I am pretty sore today. It always feels like not much is happening. Until the next morning:) And thanks-you have a great day too.

But what is DOMS? "Newbie alert, newbie alert!!" Haha.

Today is cardio day. Not sure what I'm going to do yet, though. I just had to pick up my son from school because he is sick. I need to get him settled in with some gator aide and tv, and figure out how to get to the library to returne my REALLY overdue books before work tonight and get groceries. Unfortunately I have to go two different directions to get it all done.

It'll probably be the Nordic Trak instead of the gym today:(

[mom24boys]

Hiyas Lilac glad to see ya back..I missed ya...Thank you so much for the lovely email..I sure apppreciated it :)

[Lilac66]

Hiyas Lilac glad to see ya back..I missed ya...Thank you so much for the lovely email..I sure apppreciated it :)

Hi back:) I'm glad to be here.And you are welcome.

[Lilac66]

Ugh, I think I have whatever my son has. My stomach feels yucky. I've been surviving on protein bars and shakes since noon.I have to work tonight regardless.

I'm not going to do my cardio today. Gonna save my strength for the gym tomorrow if this doesn't hit full force. Should've seen it coming-a coworker called in sick last night.

Got to the library and checked out "Body For Life" and "Mountain Biking For Women."

[Lilac66]

Gym today. Stats as follows: sets, lbs, reps

leg press- 2x90x15

leg extension- 2x30x15

leg curl 1x30x15- 1x30x13

abs
machine- 1x20x12

extension-1x12

chest press 2x25x15

shoulder press- 2x15x15

triceps- 2x20x15

abs
machine-1x20x15
extension-1x15

lat pulldown-2x30x15

low row-2x20x15

biceps-2x15x15

hyperextension-25 reps

I'm on a full body routine for six weeks, then I meet with the trainer again to see about mixing it up. Right now he wants me to work on increasing reps, then the weight on the second set.

Instead of warming up for five minutes today, I tried ten. Ten seems to be better.

Protein intake on schedule today:)

Now I'm off to finish cleaning out my van before work. Finally found the energy to vacuum out all of the fake Christmas snow!

[Hibiscus09]

Very nice workout, Lilac! :) Ten minutes always feels like a better warmup to me also.

Hope your van is nice and spiffy! ;)

[Lilac66]

Very nice workout, Lilac! :) Ten minutes always feels like a better warmup to me also.

Hope your van is nice and spiffy! ;)

Thanks. I'm feeling it today. Glad it's my day off. I think I am going to stick with the 10 minute warm up.

Yup, van looks good.Except for the gum wrappers my sons already dropped in it-GRRRR!

[Lilac66]

Today is my day off, but seeing as I didn't post my workout yesterday due to the keyboard dilemma, thought I'd enter it today.

I did thirty minutes on the Nordic Trak.I'm wondering what % of incline I'm at. It's definitely not flat. Not only do I have the machine inclined to the second notch, the floor to my sun porch is at an incline, too (purposely built that way to allow water run-off back in the day before it was a sun porch). I can't cheat even if I want too:)

I didn't even let company get me diverted from my workout:)My grandson just came out on the sun porch with me and boogied to my music while I skied away. He seemed fascinated with the way the Nordic Trak works. Hope I'm setting a good example for him as far as healthy lifestyle goes. I really think actions speak a lot louder than words.

One of my sons is thinking about joining the fitness club I go to. He was thrilled to hear how much cardio equipment they have.

Oh how I love muscle memory!I'm already seeing really good results from my workouts. All those years (since age sixteen) I've worked out regularly are really paying off now.My jeans are much looser, and I had to make a new hole on my belt.I feel stronger in my core, too. And for some reason, I'm becoming ultra aware of posture (maybe cause I can feel those muscles there now, lol).

I listened to the other ladies I work with groaning about getting "old" and gaining weight and having no energy. They are all right around my age!They are laughing at me for getting into bodybuilding. I'm hoping that as they see the improvements I make, I can encourage them to think about it themselves.
One of the ladies has already become more conscious of what she is eating since I started getting serious about my nutrition, and she's been watching me turn down the donuts and goodies in favor of protein drinks, fruit, veggies, and water.

I just want EVERYONE to feel as good as I am feeling!!!!:)

Okay, I'm off to read "Body For Life" before work.

Have a good day, everyone:)

[Lilac66]

Gym today.Went early am before my nursing orientation class.

10 minute warm-up on treadmill

sets/lbs/reps (if no set#, 1 set)

leg press 2x90x15

leg ext 2x30x15

leg curl 30x15 30x12

abs
machine-40x12 (up from 30 last week. think I forgot to post the lbs then)
extension-1x15

chest press 25x15 30x15

shoulder press 2x15x15

triceps 2x20x15

lat pulldown 35x15 35x12

low row 2x20x15

biceps 2x15x15

abs
machine-30x10
extension-2x15 reps

hyperextension-3x12 reps

Got my school schedule for fall. Looks like it's going to be evening workouts all fall. I plan to go to the gym straight from school.The professor said it's pretty much going to be a year of nothing but nursing. She said not to plan on having a life.

Okay, I'll give it all up except working out. I need to be fit to be a nurse. I'll just consider working out part of school.

[StlBarbie]

GREAT WO!!!! I really admire your dedication Lilac in fitting it ALL in!!

Happy Tuesday!! :)

[jaguarr]

Kudos to you for your determination to keep up your lifting with everything else going on in your life, Lilac. I'll try to pop in and cheer you on once in awhile. :)

jag

[Lilac66]

Thanks Powell and Jag.

Jag,
I'll appreciate the rooting section:)

I view working out as PART of my nursing curriculum. Nursing is an extremely physical career. I want to be in the best shape I can to help prevent back injuries, etc.

I also want to set a good example for the patients.

[Hibiscus09]

Happy Easter, Lilac!! :)

[Lilac66]

I've been sick the past couple of days, but got back to the gym today.

I amped my workout down a bit (did my beginning workout reps and poundages), and that was a good thing, because it took everything I had to get through where I was when I first started.But I got through it:)

Didn't realize getting sick could have so much of an effect!

Tomorrow will be cardio. Don't know if I'll have time to post or not. My grandson is coming over in the morning, and I have to work tomorrow afternoon and night. Since I'm working Easter afternoon, we're going to color eggs, and have an egg hunt tomorrow. His mom doesn't like him to have a lot of sugar, so I got him Spider Man stuff, a coloring book, and sippy cups for his basket.

Happy Easter everyone!

[almostnuts]

I view working out as PART of my nursing curriculum. Nursing is an extremely physical career. I want to be in the best shape I can to help prevent back injuries, etc.


You hit the nose on the button. I've had 2 nurses and 1 PT lose their back in my house. I started (among other things) going to the gym because my back was hurting so bad. Hoists are a pain to use and I have to do 5-10 lifts a day. Granted the patient is only 62lbs but its odd angles and a sack of beans.

Good luck, I'll keep an eye on your journal.

[Lilac66]

testing

[joed]

...is it the 1...2...3...kind OR
the A,B,C kind?

[Lilac66]

Gotta hurry up and post before my @#:%Q%Q$%$Q^$# computer poops out on me again!

I haven't quit working out-just can't afford my gym membership and a new computer.And the gym membership wins out;)

I've been making steady gains. Of course, on the day the puter decides to work for once, I didn't bring home my current stats from the gym today.

I'll make a guestimate, though. I'm still doing two sets of reps for each move.

leg press- 15x120, 10x120

leg extension-15x50, 10x50

leg curl-15x40, 71/2x40, lol (I count half reps-anything is progress to me)

abs
machine 12x40
extension 2 sets 15 reps

chest press 15x40, 15x45

shoulder press 15x25, 13x25

triceps 15x25, 71/2x30

lat pulldown 15x45, 13x45

low row 15x35, 12x35

biceps 15x25, 8x25

abs
machine 12x40
extension 2 sets 15

hyperextension 3 sets of 12

I will be making an appointment with the trainer within the next week for another consultation. It's time to mix things up a bit.

Diet has been anything but clean. Work stress has driven me to eat Hostess angel food cake like it's going out of style.And the heat has brought on an overwhelming craving for Mike's Hard Lemonade. Okaaayyy, I know. I choose what I put in my mouth;)

Anyway, I've been eating clean again for the past couple of days. I've lost a couple of pants sizes since January, but refuse to buy more jeans til I'm at least a size 8. I'm getting sick of having to pull up my pants all the time when I can't find my belt. It's motivating me to get those last pounds off.

I intend to reward myself by having my belly button re-pierced when I have a belly worth showing off again.

[mom24boys]

Glad your back..you sound like a busy lady lately :)

[Lilac66]

Hope this will post today. My computer sucks.

I met with the trainer and have a new routine. I told him I'm having trouble with one of my shoulders. It's an old injury, and when he checked, he found out I'm losing range of motion in it pretty badly. So he re-worked my workout, took me off some machines and added some free weights to deal with the issue.

on week one I do

leg press 110/135
leg extension 50/70
leg curl 40/50
dumbell shrugs 5lb (starting low b/c of shoulder)
ab crunches and extensions on a bench or machine, my choice
chest press (machine) 30/40
db shoulder press 0/3/5 lb
triceps, machine 20/30
lat pulldown 30/50
low row 30/45
biceps, machine 20/30

on week two I do
lunges
sissy
roman

incline press db 3/5
flat press db 3/5
triceps 30/40
chin ups (assisted)
low row wide 25/35
biceps db 5 lb

Did first workout of week one. I'm SORE! Lol. Back in business.

Now, after my nice vacation of junk food eating, it's time to get my mouth in gear and clean up my diet. I've lost two inches in the past two months. My goal is to be a size eight by August, and I'm a size 10 now.

Now POST! You stupid message. LOL

[mom24boys]

YAY it worked :)

[Lilac66]

YAY it worked :)

LOL, let's see if it works TWICE:)

My new workout left me a lil sore. I had to take an extra day off, and low and behold, when I got to the gym tonight after work, they were closed for some reason-grrr!

Well, came home and did thirty minutes on the Nordic Trak instead. I'm going to try and add more cardio now. I've got a nice "base" going on the muscle work, and want to work on getting my body fat percentage down now.

I'll try and hit the gym again tomorrow.

[joed]

YAY times two. Nothing can stop you now.

[Hibiscus09]

Hi Lilac! Hope you had a nice vacation!

I hope your new plan and trainer serves you well. It sounds like things are going great for you so far. :)

[mom24boys]

sounds like everythings working for ya again, YAY, have a great weekend!