Advertisement -- Learn more about ads on this site.
Fitness Minutes: (18,533) Posts: 2,926 4/1/12 9:36 A
LFF Meant to ask, have you notice any changes in the back pain with the weight workouts? I am so sorry to hear you have back issues. They can be absolutely debilitating. How is it doing the bent-over moves? If I don't concentrate on the core while doing them I get twinges. You must have one heck of a core:) You really are a rock star!!! -K
Just the fact that you're doing it and have such a positive attitude let's me know you're not a mess. We all have our own challenges (if I started listing off my ailments, some people would think I had one foot in the grave) but we do not need to let those challenges define us.
My back (major issue) has only had a problem that one time the PT had me trying more challenging bridges and it really only lasted 4 days or so (muscle pull/soreness is sooo much easiere to take-knowing its temporary- than other type of chronic pain)
Keep at it Wonder Woman! You are an inspiration to the rest of us!
Fitness Minutes: (18,533) Posts: 2,926 3/31/12 10:54 A
Well, I am allergic to so many things and eggs were low on the list so I thought I would give it a try. Stupid me knew better as I started to eat more and more of them. Didn't happen immediately, but started having hives and major stomach issues. Thing is I was starting to like those egg whites and they were easy to cook up. I have not been able to have milk for awhile now, and since starting to eat clean, cheese does not agree with me.
I am taking a soy protein shake everyday (can't have the whey shakes) and take my multivitamin, but maybe I will start taking the BCAA. Flax is high on my list of allergens. We picked up Brendan Brazier's book Thrive, to get ideas for the diet. There are so many vegan/vegetarian athletes out there, including right here on SP. Just need to do some more reading on it.
Time to go for a recheck with the doc (was trying to lose some before I went back). Have had a hard time getting my B vitamins up even with the multi. He said I may have to have shots and check and see if it is a digestion/absorption issue.
Gosh, I sound like a mess, but I REALLY DO feel better overall since starting the program. Sleep and joint pain much better and the only soreness comes from a hard workout:)
I appreciate your input and thanks for listening:) BTW...not too sore today, a little tight, but not too bad. Enjoyed the DVD. Of course tomorrow may be a different story... -K
So you did 2 days weight training and JM Revolution in the same day? Upgraded from Rock Star to Super Hero! I'm guessing you will sleep well and be pretty dang sore! Bummer about the eggs... (you didnt know you were allregic to eggs?) I wonder what a good substitute is...
As for supplements, i hope you Are using at least protein powder, especially with no eggs. I have also been taking flax oil pill (if I don't get a EFA) and multivitamin. I am going to start taking flax seed every day (having some bloating and am told this will help) as well as adding some BCAA and possibly a fat burner (allowed in phase 3) Phase 3 really is a challenge so I figure I need all the nutritional assistance that I can get.
Fitness Minutes: (18,533) Posts: 2,926 3/30/12 8:40 P
Finished P1W3. Wasn't able to do legs last night, so I doubled-up workouts this morning. Not sure I will do that again. I was worn out by the end and the workout probably suffered. I'm cheating tonight and doing a JM Revolution DVD. Have some energy built up.
Still having a hard time eating all of the food. That is proving the most difficult, especially since I can't have the eggs anymore (bad allergic reaction).
Is anyone taking the recommended supplements? I haven't been and am wondering if it's time to start.
Overall I feel good. I now have to bend over to get the belly fold, but it is shrinking:)
I tried to procrastinate my Arms/Abs workout today. the rest of my life is pushing too much and I just didn't seem to want to deal with anything. But right at the last moment (an hour before I was supposed to be at yoga) I went ahead and did what I could, which was the Arms portion. Glad I did. Making up the abs another day seems manageable, even on my weekend trip. really could have used that day of rest though...
Fitness Minutes: (18,533) Posts: 2,926 3/22/12 9:06 P
You're doing great and you probably DID just do them.
I managed to get in my workout which means tomorrow is legs. Ugh.
Went ahead and took a break from work and just did it. I am burnt out with work. Will probably need to work tomorrow night and go into the office Saturday and Sunday. I'd rather do legs. Now that's progress. Going back to it in a few. zzzzzzzzzzzzzzz
Fitness Minutes: (1,320) Posts: 102 3/20/12 11:34 P
Thanks for the tips K!
Pounds lost: 7.0
Fitness Minutes: (1,320) Posts: 102 3/20/12 11:28 P
Thanks! I will make those now that I can think of them as mini meatloafs. I would love to see your list of alternate workouts.
Pounds lost: 7.0
Posts: 939 3/20/12 11:19 P
Hey BG- I am in week 7. And the turkey muffins are surprisingly good. I've actually had a few people ask for the recipe. I dont have a muffin pan, so i just made them brownie style. Think of them like mini meatloafs. I like them with alot more oatmeal mixed in (even double) but they are good both ways and just amazingly filling for only 40 cal each.
I work out at home and use alot of alternates either because I dont have the equipment or because my physical therapist vetoed some (there are a couple that are downrigh dangerous if you have back issues). I will probably add a post about exercises and the alternates I use.
Fitness Minutes: (18,533) Posts: 2,926 3/20/12 9:18 P
Good Evening Bubbly Girl,
Haven't tried the muffins yet, but heard rave reviews.
Wish I had a video too! I am using alternate exercises as well. I would say the hardest part with weights is finding the right weight for each exercise. Takes a little bit to get used to it and then you go heavier:) You don't want to use too light, but heavy enough to handle without sacrificing form. Don't hurt yourself. Many people are afraid to go higher because they think they will get too bulky. I have found that I get the best results with a bit higher weight. I love what weights can do for your body and they are never boring. Also, don't worry about the weight is able to handle. It is unique to each person. I have always handled higher weights (weaker this time around) but that is my body. You get results when you work with "your" body. My shoulders are bad, really bad joints so I go really light with them and still see great results. Many of my joints hyperextend so I concentrate really hard on form.
I am still adapting to this. The diet is new for me, but feels good. Enjoying it. Holding my head a little higher. We can do it!!!
PS missing crunchy crackers tonight. that is my downfall. Fat free cottage cheese and veggies are calling. Just got home and I am exhausted. Figuring out that I crave when I am tired.
Fitness Minutes: (1,320) Posts: 102 3/20/12 8:20 P
Hi Kristen and LOWFATFOODIE! Yeah I had to roll myself to the edge of the bed this morning after a few attempts to get up. Wish I had a video of it :) That is awesome you are on the second week Kristen. What week are you on LOWFATFOODIE?
I am basically doing the workouts at the office (work the night shift and the only one here). Just using dumbells and finding alternate workouts that work the same muscle groups. Any pointers or advice? Also have you guys tried the turkey or chicken muffins? Kind of scared to make them :)
Pounds lost: 7.0
Fitness Minutes: (18,533) Posts: 2,926 3/20/12 8:11 A
Hi Bubbly Girl. Welcome! It is a fun workout program. You do ache, but in a good way. It's the second day after working a part that prompts me to say "please go away by the time I have to work this area again, please." Although the soreness went away, my biceps stayed firm through the entire week. Love it. Still have a nice layer of fat on top, but "I" know they are there;) I am determined to get into a tank top this summer. We are both newbies, I am on week two. You can do it!!! -Kristin
Fitness Minutes: (1,320) Posts: 102 3/20/12 12:01 A
Hello-- On Day 2/Phase 1. Like the workouts so far and I am already sore. Hope to stick with it :) Best of luck to everyone!
Pounds lost: 7.0
Posts: 939 3/18/12 8:11 P
I suggest yoga for people who get restless on the no cardio weeks. Except for power yoga, it generally doesn't raise the heart rate and calms the mind (not to mention good stretching for all those worked muscles). Thanks for the encouragement - I am just going to see how I feel Thursday. I am avoiding pushing out workout days as my schedule is generally consistent for when workouts fit in. Fridays and weekends are easy, and Monday and Tuesday are manageable. I want to keep my rest days on Thursday as its virtually impossible for me to fit in a workout that day ever.
Fitness Minutes: (18,533) Posts: 2,926 3/18/12 5:56 P
I would listen to your body. At six weeks you are probably getting a feel for what you could double up on. I am worried when I look at the workouts later in the program. I will have to modify the days a bit because I know which areas I can't do close together without sacrificing something in the workout (shoulders and chest on the same together are hard on me).
For me, sometimes mini-vacations can be surprisingly taxing. Fun, but can take a day to get back in the swing of things. It is inspiring that you are very dedicated. If you have to add another day to this, rather than double up, don't dismay. Can't wait to be where you are.
This is all coming from someone who is having a hard time not doing cardio. The three day rest is killing me. I need the structure of doing "something" or I feel like I will get off track:) Want to start week two early, like tonight:)
Having a rough week (finished up Week 6 on Thursday and started Week 7 with no rest day on Friday) but plugging away. Today was the first day of Walking "Double" Lunges? Are you kidding me? this like doubling the reps on me. ugly, but I did most of them double (and had sweat pouring off of me in sheets). Doing some prep work for the coming week, food and exercises. I'm still not feeling too hot from my mid-section tweaking on Thursday, so I am thinking of trading in Shoulders tomorrow and leaving Chest, Abs, and Cardio for Monday. Here's my real dilemma. I am going away with friends next weekend. Leaving mid-day Friday and returning late Sunday. So I need to decide-- do I skip the day of rest for the 2nd week in a row to start my Week 8 early, "resting" next Saturday and Sunday or do I try to double up on days a couple times? Right now I'm contemplating Arms/Abs/Cardio Thursday (no rest), Legs Friday morning, nothing Saturday and Sunday and then double up Chest& Abs with Shoulders on Monday- getting back on schedule by Tuesday and getting a rest day at the end of Week 8. Any thoughts?
Argh Offdrea! I'm so sorry to hear you are injured! I hope it improves soon, but don't push too early!
My knees are not happy with the jog/walks I have been doing for 5k My Way (I use it for my cardio portion of LiveFit). I may need to slow down or stay at the level I'm at for an extra week and see.
K, Are you supplementing with protein shakes? Definitely add more protein so you can build the muscle. If you dont like eating eggs, try buying the pasteurized kind in a milk carton and use it in drinks. There's not really a flavor to it- especially if you add other stuff like fruit, Torani sugar free flavors and such. I can easily drink 4 eggs or egg whites. Also, beans are great source of protein too.
K- I'm sure you'll hit a rhythm on workout timing that works for you. Just make sure you are eating clean with enough protein and veggies when you eat every couple of hours. Your body feeling hungry is definitely a sign that you may need more nutrients than you think.
*only* 15 lbs? I am still not up to 15# each arm for biceps(week 6), so I wouldn't be so hard on yourself. Remember week 1-2 are only 60% of your maximum effort and it goes up to 80% in week 3.
Have a great Day 4 and then 3 whole days of rest (I miss those weeks!)
Fitness Minutes: (18,533) Posts: 2,926 3/15/12 12:52 P
Day 1: Triís are my least favorite to work. Made it through the workout. Pushups are tough for me.
Day 2: Back and biceps are my favorite! Boy am I out of shape. I could only do 15 pounds (hand weights) on the biceps.
Day 3: Felt these. My calves are rocks today. Feel a charley horse coming on. A banana is calling.
I have been sore, but in a good way. Am enjoying getting back to weights. Seems to give you an immediate spring in your step:) As for the diet, I feel like I am eating all the time. Have found myself saying ďOh, thatís what hungry feels likeĒ
Need to work on the timing of my workouts. Been so busy that I am doing them too late and am wired before bed. Once I fall asleep, I sleep like a baby.
How did everyone's week start out? My Tuesday was my first incomplete workout since starting... I worked in the Shoulder training, but just didnt have time for the cardio too. Rough week- today will also be challenging on time- may even have to push Legs to tomorrow. Trying to focus on the positive... If those are my worst hiccups, thats pretty good for 6 weeks...
Wow!! I'm on day 68. This week was the beginning of carb cycl.
The first three days (mon, tue, wed) went great which were low carb days, Then came the high carb day. I was excited to switch out my egg whites for protien pancakes!! But I had a hard day with cravings.
Fri (low carb) I woke up and felt sooo horribly exhausted (after having a good nite sleep). I could not get in my workout because my life got in the way :(. ALL day I had to keep reminding myself that I tired because I had all these negative thoughts running through my head!! Like... just give up... I cant do this and take care of my family....feelings of despare.....At one point I went into my pantry and saw the brownies...and before I new it half of one was in my mouth!! I chewed on it and then remembered all the work I have been doing.....and then I spit it out!! lol Later on while cooking dinner (kids and hubby wanted me to cook an apple pie) I again was ready to put my whole face in that pie!! I then txted a friend and she helped me through it!! It was aweful....BUT I got through it without cheating!!
Im so glad I made it throught....Today is going to be very busy and I will be out of the house so hopefully that helps and I have all my food packed!!
I never dreamed Carb Cyc. would be so hard for me!! :)
current weight: 156.6
Fitness Minutes: (40,250) Posts: 2,800 3/8/12 12:24 P
Thanks! I read them everyday, keeps me going
Happiness in life is a Boston Terrier
"The pain of discipline is far less than the pain of regret"
"The toughest lift of all is your ass off the couch"
Thank you Lowfatfoodie!! I feel so good and don't want to ruin it by thinking I'm doing something wrong. I know as I get stronger and the forms improve it will be even better!! I'm so glad I found this page!! Have a great day!
Pounds lost: 0.0
Posts: 939 3/4/12 6:26 P
Kelly, Don't worry- I think Jamie was rounding up because the workups do start to take progressively longer and she probably wants you to make sure you set aside enough time. But to answer you question: First two weeks were 35-45 minutes for me with full set, rest 60 seconds, full set, rest, etc. 2nd two weeks were closer to 45-55 minutes. better form and more exercises. Now I'm in 5th week and they are taking me an hour to an hour fifteen. for JUST the weight training part. then add the 30 minutes of cardio (phase 2) and I'm pushing 2 hours by the time I finish my protein shake. For Jamie's program- you want to read on bodybuilding.com how to figure your max vs 60% (and then 85%) weight range or you can go by the SparkPeople tip here: www.sparkpeople.com/resource/weight_tips.a sp I definitely think it takes less time to add weight however- especially if you can add in 1-3 pound increments. I was adding a little weight to almost Every exercise every one to two sessions. Of course, week 5 seems to have changed that habit, so just go by what works for you.
Hi, I've finished week1 Phase 1 and was looking on Jamie's site and she mentions that it should take an hour to an hour & 1/2 to do all entire workout - I'm getting done in less than that. How long is it taking everyone to do the workouts? Am I getting done because the weights are too light? Are you all breaking in between each set, i.e. - 12 reps - break 60 seconds, 12 reps break 60 seconds - etc. Please let me know how you are all doing it. I feel like I might be short changing myself.
Pounds lost: 0.0
Posts: 939 3/4/12 12:02 A
Good job Jessica! I tried the Lemon Garlic tilapia recipe from here on SparkPeople- it was fantastic!
Today, I compare myself to one other person: me yesterday.
Posts: 939 3/3/12 1:55 P
Great to see you both! Glad to see you plugging away at Phase 1 Swimchick. I substitute ALOT and have to much more now in Phase 2... I think I will start a topic about Substitution Exercises. I am needing some new ideas since now the plan has alot more exercises (I am finding my substitute AND the item I was substituting for on my workout sheets...) Semicharmed- great to see you are still making the plan to start. I am working on trying to get closer and closer to the plan diet. Having a hard time with the time & money involved in food prep, but I am trying and prioritizing. I saw a great quote on fitsugar.com: If it doesn't challenge you, it doesn't change you. ~Fred Devito
I didn't know BB were streaming- just saw pix and galleries. will try to find that.
I'm still here lurking :) I'm finishing up the last week of 4 Weeks 2 Fit and then I start Live Fit!! So excited to be there with you all.
My diet is pretty similar to Phase 1 already so not much will change there, maybe just tightening things up a bit. I want to follow the plan exactly to see how my body responds. Seems like a lot of people make changes before their body has a chance. Remember, change happens where we are uncomfortable. And I want to see CHANGE in my body!!
Anyone following the Arnold Classic? Bodybuilding.com has a live stream. If thats not motivation to put down the cheese cake and go workout I don't know what is!
Today, I compare myself to one other person: me yesterday.
Fitness Minutes: (560) Posts: 10 3/3/12 6:33 A
This is a great topic! I just finished Phase 1/Week 3. My biggest issue is also my diet. i am trying to eat healthier but im just cant stay away from cheesecake! However i love the weight training so far. i have a few issues with some of the workouts because i dont have the equipment but im substituting them as i can. i feel like my body is getting tighter especially in arms. i need some motivation also!
Posts: 939 3/3/12 2:57 A
Hey all-- I'd love to hear from everyone who is doing the program-- let us know where you are (Phase/day), how you're feeling about the program, and what results you are getting (measurable or not). Do you need help with anything or accountability set up?
I'm in Phase 2/Week 5. I am challenged with time. I also struggle with the diet as I'm finding I often don't get enough of something (often Fat, sometimes carbs or protein). Not sure how to balance better. It helps me with my motivation and excitement to hear from other people going through this program. Don't be shy!
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkTeams, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.