SparkPeople Iron Maidens Team Messageboard Inspiration for women focused on increasing lean muscle mass and lowering body fat through strength training and having FUN doing it. Some come on aboard and join up with us. You will not regret it! SparkPeople Iron Maidens Team Messageboard Newbie to team/ funny story Good Morning, I found this team after getting some encouraging support from MIAMIRN <BR> <BR> <BR> My goal for April is to bring in deeper stretching, LOL more mindful <BR> <BR> LOL I believe in visualizing, could also use vision board. Here is a funny for you ladies.. I know I am still giggling over it. <BR> <BR> originally, I was going to start weight training, to build muscles.. My muscle took a hard hit on cancer.. I swear cancer eats muscle.. I know there is study on how glucose/suga... Thu, 15 Apr 2021 07:36:18 EST Juggernaut Method Has anyone used the Juggernaut training method? Tue, 16 Jul 2019 10:38:22 EST Iron Maidens - over 60 Anyone else here over 60? I'll be 65 in November. <BR> <BR> I'm not consistent yet with strength-training, but find that muscles soreness after ST can take quite a few days to subside. Also, at my age, a feeling of discomfort in my body can worry me more than it did when I was younger. Sun, 23 Jun 2019 04:21:36 EST Need help! Pushup modifications/ /alternatives? Morning ladies. <BR> <BR> I'd recently transitioned from doing "girl" pushups (on my knees) to "real" pushups. I had worked up to 6. But in the last several weeks,I've developed severe tendonitis (probably carpal-tunnel syndrome) in my right wrist. It HURTS to place my hands, palms-down, on the floor. I'm SOOOO frustrated! Yes, I know I need to get my wrist looked at (and probably will during my school's spring break), but in the mean time, can anyone suggest maybe ANOTHER way of perfor... Thu, 21 Feb 2019 10:05:22 EST Debra Atkinson Flipping Fifty Just curious if anyone in this group has done any workouts with Debra Atkinson. She gears toward ladies around 50 years old and older. She has some great strength training videos on Youtube. Mon, 11 Feb 2019 20:16:40 EST CROSSFIT There's a place that does Crossfit in the area. Wondering what people think about it, any concerns, especially for lower back issues and people with arthritis. Is this even doable? I'd like to try it, but am not up to keeping up with twenty somethings.... am assuming you go at your own pace and that it is not a competition however. <BR> <BR> Crossfit appeals to me because not only is it intense, it does a variety of exercise and isn't all the same/same sort of things. <BR> <BR> let me kn... Fri, 25 Jan 2019 12:10:14 EST 2019 Goals With about 12 days remaining in 2018, I'm sure at least some of you have started thinking about what you'd like to tackle in the New Year. <BR> <BR> So let's hear it! What would you like to start, pursue, or change in the coming year? <BR> <BR> I want to...(gulp!) start BODYBUILDING!! There; I said it. It's in fact been a secret desire of mine for decades. I don't know how much is possible at my age (55), but I guess I won't know till I try. At the very least, if I persist, I'll finish... Wed, 19 Dec 2018 10:14:40 EST Barbells Last night was barbell night at the gym, wow I will feel it tomorrow at my HIIT class. Does anyone else love barbells as much as I do? <BR> Sheryl Tue, 27 Nov 2018 09:40:42 EST Any Delawareans here? Need a workout buddy. Hello all. <BR> <BR> My name is Andrea from central Delaware. I am 55, have been a member of SparkPeople since last spring (2017), and have lost 71 lbs. I'd like to lose another 10 lbs., but what I'd REALLY like to do is tone up! Even when I was slim and fit, back in my 20s-30s, I always was kinda flabby, especially my legs. I need to incorporate more strength training into my routine. I have free weights at home and also belong to Planet Fitness so that I can use the machines once a we... Thu, 11 Oct 2018 13:16:18 EST TRX, Anyone? I am curious to know if you use TRX or would be interested in using/trying TRX? <BR> <BR> Thanks to a relocation, we are purchasing a home that allows me space to have a fitness room. I think I've decided to add a TRX to my space. It seems incredibly versatile and joint-friendly. Sun, 30 Sep 2018 11:22:40 EST Long-time Sparker, new Iron Maiden member Hiya! I've been a member of Sparkpeople since I was in university, but this is the first time I actively looked for a group that focused on strength training for women. <BR> <BR> I play taiko (Japanese drums) and my goal is mainly to build endurance so I can handle playing for longer at full strength. I also want to work on flexibility, as these guys like to play while in low squats or lunges. Looks really cool, but is super painful for me at this stage! <BR> <BR> Hope to see everyone aro... Wed, 26 Sep 2018 00:33:48 EST Flipping Fifty Debra Atkinson I didn't see this topic on here, so just wondered if anyone has heard of or following Debra Atkinson's Flipping Fifty. Just curious, if so, what do you think? Thanks! Thu, 14 Jun 2018 18:29:03 EST New To The Team with a goal of lifting 3 days/week Hello To All. My goal is to complete strength training routines 3 days per week. Monday - Upper Body, Wednesday - Core, and Friday - Lower Body ( with Cardio on Tuesdays &amp; Thursdays, 6 mile hike on Saturdays, and Rest Day/Wii Games/Weigh In &amp; Measurements on Sundays). I have next-to-no issues eating properly on a low-calorie meal regime, but often find it difficult to get going on the fitness end (until it becomes habit). I'm hoping to gain motivation, support, and accountability thro... Wed, 18 Apr 2018 22:36:13 EST how much rest I am curious to hear how others decide how much rest they need between workouts? <BR> <em>102</em> <BR> It seems like most strength training regimens recommend a day when you work to failure and then a rest day (cross training, active recovery, whatever). Or SparkPeople will propose a strength training regimen that cycles through upper body, lower body and core moves from day to day so different muscle groups are resting on different days. I am totally bought in to the idea that my bo... Thu, 22 Feb 2018 10:02:14 EST pushing myself to do more push-ups Hi Iron Maidens! I'm looking for support as I work to add one more push up every day. <BR> As often as I can (7-9 times) every day I do pushups. In early March, I'll be going to Florida, and my son and I will have a push-up challenge. to make it fair, he will have his wiggle one-year-old on his back. Sat, 27 Jan 2018 14:47:39 EST Hello everyone Hello, <BR> <BR> My name is Kristen and I'm new to the group. I've been strength training regularly for a couple of years mostly following training programs by Nia Shanks, but with little results. My nutrition is the issue. I have no problem sticking with whole foods and taking in enough protein, but I know this where I need to figure things out a little more. I've been dealing with an eating disorder for about 12 years and this past year I've finally been successful in beginning to step aw... Fri, 19 Jan 2018 08:28:56 EST hamstrings I don't do anything for my hamstrings. There's that hamstring curl machine at the Y; and SparkPeople lists a lot of squats and lunges exercises as being hamstring trainers; and there's the hamstring flexion on the ball or foam roller. Surely there is some functional exercise, maybe even body weight, that works the hamstrings well? <BR> <BR> I'm thinking that years ago I had some severe back pain that required chiropractic care, and that's when I learned that it was unwise to train one mu... Sun, 17 Dec 2017 10:05:20 EST Favorite Podcasts? Podcast junkie asking Thu, 19 Oct 2017 12:10:24 EST Hi! New to the Team, beginner in weights Hi, I am new to the team. Currently, my daily work out is 32 minutes on the Elliptical, followed by 30-45 minutes on various weight machines. I want to start free weights, but I find it intimidating! Any direction is appreciated. Wed, 18 Oct 2017 13:16:06 EST new to the team Hi, I'm new to this team. I love weight lifting and dead lifts in particular. looking forward to getting to know you all. Mon, 9 Oct 2017 08:29:07 EST Active group? Hi, <BR> Is this an active group? I'm looking for some motivation and inspiration. Want to get back to weight lifting (for serious toning) but having trouble even getting started. <BR> <BR> Thanks! Sun, 25 Jun 2017 09:35:22 EST could use some advice I really could use some advice.. I just don't know what to. getting frustrated...I am really want to get my BF down and be more lean and less jiggly without starving myself..... I really don't need to lose any weight. I have been trying to get to 110lbs which I can't seem to get to and when I do I can't maintain/stay at that weight.. It seems my body prefers to be around 112.. I must have accumulated some muscle since I can no longer maintain being 110lbs.... I have always been active, I too... Wed, 10 May 2017 08:34:46 EST New to here, but not to lifting Hello, I'm Rhonda, a lifting mom. I've been at weight lifting off and on for more than 20 years. I've also dabbled in Crossfit for a couple years, but got a little burnt out. Ok, so maybe I hate ruining a good set of deadlifts, but having to run or do burpees lol. <BR> <BR> I've got a really nice home gym set up and enjoy spending a few hours a week in there. Tue, 18 Apr 2017 23:31:52 EST muscle group and favorite exercise I know we're "iron" maidens, but bodyweight exercises are cool, too. <BR> <BR> My favorite exercise for my glutes is pistol squats - not because I can actually do them but because they inspire me, balance _and_ strength. Wed, 29 Mar 2017 19:04:16 EST Hi Everyone Hello everyone. I am a librarian in Nebraska who buckled down on her health back in October. I mostly run in place indoors, but my doctor would like me to add some strength training to my routine. I do a Pilates class once a week but I am not sure how to add something to my routine at home. I hope this group will give me some ideas and inspiration to amp up my now too comfortable routine. Mon, 27 Mar 2017 12:53:52 EST Introduction Good morning. I just wanted to introduce myself. I'm excited to be active again with SparkPeople. This is a great website for motivation and accountability. Looking forward to getting to know everyone. Fri, 24 Feb 2017 09:59:06 EST Diving back in So a few years ago I was in the best shape ever. I had lost a lot of weight and started a new job. The new job had free classes at lunch. I went to Olympic weight lifting three times a week and circuit training twice a week. Plus walked a lot. <BR> Then my office moved offsite which meant no more access to the gym. Not long after that my mother in law was diagnosed with a rare form of cancer. Her appointments and such took a lot of time plus the cancer took an eye and the other eye ha... Thu, 16 Feb 2017 09:29:52 EST Hello from Baltimore Hi all. My main fitness goals are to be more disciplined in my workout schedule, and to get strong enough to do full form pushups. A longer term goal that I cherish is to be able to do a pull-up. I'm 5'6" and currently weight 148. I've weighed as much as 210 and a few years ago lost 85 lbs over about 1.5 yrs. I couldn't maintain my weight at 125 without seriously restricting calories, and I got a little obsessed with being thin, so I don't have a specific weight loss goal. I also no lon... Mon, 21 Nov 2016 07:25:29 EST Hi I am intimidated.... Hi! My name is Cherie I currently weight about 245lbs. I started weight lifting 6 weeks ago or so. I am using the Body Sculpting Bible and I like it a lot. <BR> I have thought about joining a gym but like I said this is intimidating to me. I almost feel like a fake. I do my weight training 3 days a week and do walk away the pounds as cardio. <BR> I guess I am looking for some support and some motivation so I can be proud of the work I am doing. Can at home workouts be as good as the ones at t... Tue, 20 Sep 2016 22:17:00 EST Shoulder Day - Need Advice I recently met with the trainer at the gym and completely revamped my routine. <BR> I added a bunch of shoulder exercises, some of which I have found to be problematic. Specifically: front rows and scarecrows. Even if I make sure I'm standing erect as possible when I do these, my shoulder 'clicks' and my joint hurts for days after - this is not good. <BR> I'm about to try out some alternatives. One is the bent-over low pulley side raise. <BR> The other I'm considering is the lateral raise, al... Thu, 1 Sep 2016 10:11:06 EST Should I run after weight-lifting? Well my hubby joined a 10-Gym, which allows me to come as a guest. I'm real excited, because I can FINALLY do some strength-training with more than dumbells. Last night I was pleased to work with a barbell for the first time ever - granted, it was only 30 lbs, but still, I was very pleased! <em>23</em> But I do have a question about this - I've read before than you should do weights before cardio, which makes sense. BUT I've not really done anything for legs, mostly upper-body &amp; co... Thu, 25 Aug 2016 10:10:09 EST New to team New to team, been ST for over ten years now. I currently lift three days a week, works best for me. Share a trainer with my big guy 2x week, workout on our own 1x. <BR> Looking for support and interaction from /with other women. <BR> Currently having confidence issues, trouble focusing on meeting my goals. I work hard in the gym, I feel very strong and fierce and yet... <BR> Hoping that this is an active team. I've been lurking here for awhile and seen some spurts of activity. I'm hoping ... Wed, 10 Aug 2016 07:27:04 EST Personal Bests Thread I thought it might be fun to have a thread where we can record our personal bests. I love celebrating non-scale progress so this is something I do a lot. <BR> <BR> I hit one today - new deadlift 1RM, 110kg. It's also the first 1RM that's higher than my current body weight, so that's a big step for me. <BR> <BR> Anyone else? Sun, 17 Jul 2016 16:38:26 EST Magazines for women? I was at the grocery store yesterday and happened to notice they have two magazines for weightlifting but kind of directed to men (based on the cover and the illustrations). <BR> Was wondering if there's a good magazine for iron maidens you'd recommend. Fri, 10 Jun 2016 09:52:55 EST Strength training starts today! I'm just starting this whole new way of exercising today. I've been researching it for a few weeks so I have my game plan ready to go. I've been doing cardio for a bit and lost a bit with that (40lbs) but I need to jump start my metabolism a bit since I'm already 50 <em>40</em> Ready to get my pump on <em>84</em> Sun, 5 Jun 2016 14:29:10 EST Hello Hello everyone. <BR> <BR> I've been using MyFitnessPal for I want to say 3 years now. Recently, I've had constant issues with the sync between my Fitbit and MFP. Not to mention the app has become super laggy and that makes logging a pain. So I'm going to try Sparkpeople again (tried it in the past, but can't remember why I didn't stick around). <BR> <BR> Some background information about me: <BR> <BR> I'm a stay-at-home mom of 2 boys (4 yrs and 2 yrs) and I'm 5'4.5". <BR> In 2011, I was p... Sun, 22 May 2016 22:35:22 EST Is it possible to do deadlifts on a smith machine? I alternate between 2 gyms -- one at work; one at home. One of them does not have an Olympic bar, just a smith machine. <BR> Is it okay to use that for deadlifts? Fri, 20 May 2016 07:14:19 EST Is a Chin up really necessary? I'm working through New Rules of Lifting and have reached Stage 6 where I'm supposed to be able to do a negative Chin up (hanging). <BR> <BR> I can't and even cheated a bit when I had to do one pullup to pass the Navy's fitness tests 35 years ago. <BR> <BR> Suggestions for a replacement? Tue, 17 May 2016 07:22:19 EST Related to weight lifting? I crawled slowly into weightlifting last November. I'm still a beginner. <BR> <BR> But ... recently I've noticed a new problem ... when I do anything like elliptical or even walking briskly, I get pains in my upper chest, just about centered between the breasts. <BR> <BR> It does not happen when I'm reclining cycling. <BR> <BR> Wondering if this is related to anything weightlifting. <BR> <BR> I've got an appointment to see my doc, so looking for other clues at this point. I did co... Thu, 12 May 2016 08:19:47 EST Starting final stage NROL- pls recommend next? I began weightlifting in November using the book The New Rules of Weightlifting for Women. It has 7 stages and I'm starting Stage 7. <BR> <BR> What would you recommend next? <BR> <BR> PS: I am not an Iron "maiden"; I am an Iron "crone" -- I am in my 60's. <BR> Still working on deadlifting more than 60 and doing squats where my knees actually get to 90 degrees. Mon, 11 Apr 2016 11:37:10 EST Trying to figure out what to focus on... I had this InBody machine test at my gym, and it came back saying that I'm undermuscled and overfat. Specifically, it says that I'm 31.3% bodyfat. I'm 38 now, but I've always been thin and scrawny. I'm just surprised that I have that much body fat and I'm not sure what to do about it or even if I should do anything about it. <BR> <BR> I'm actually pretty happy with my body overall. I'd been gaining some weight over the last year, but I've also been making giant gains in my deadlift and squat... Sun, 10 Apr 2016 14:17:20 EST Hi, I'm new here! HI! I thought I should introduce myself :) <BR> <BR> A little about me - I'm a 31yo SAHM to a toddler. <BR> <BR> I've been eating properly and losing weight since July last year, coming up on 70lb lost now. At the end of January I joined a gym, hired a PT, and added exercise to my regime. Previously I've hated the gym, hated exercise, and been violently opposed to giving it a chance, but this time I love it. Specifically, I love the weights and resistance work - it's so much more fulfilling... Wed, 16 Mar 2016 13:50:30 EST increasing weight and fatigue Hi, <BR> I've been consistently weight training for about 6 months now, using barbells/dumbbells and love seeing results slowly happening. It just feels good to weight train for me. <BR> <BR> However, lately I've been feeling very tired after workouts, where I need a nap, but I am at work. I feel extra fatigue. I've been trying to figure out if there may be a connection to my weight training and I have been eating less to lose weight and at the same time been increasing my weights. <BR> <B... Mon, 14 Mar 2016 16:12:44 EST Recovery question.... The weight training program I'm currently following breaks the complete program into three sections. The first section is three times a week with one exercise for every body part. The second section will be broken down into upper and lower body also at three times a week (upper, lower, upper followed by a week of lower, upper, lower) and the third section will be splits with every body part being trained once a week. Each section is to be done for about three months before moving to the secon... Fri, 13 Nov 2015 11:07:47 EST New to strength training I've recently lost 62 lbs which is great. I need to tone every part of my body especially my arms. I'd like to get some help with creating a free weight programs. Any suggestions? Wed, 4 Nov 2015 01:29:57 EST Two sets vs three? I'm trying to put together a program for me and I found a great book. The reason I love it so much is because it goes through steps and includes a maintenance program at the end. The problem I'm having is it starts out with a full body program three days a week. I get bored super fast and three sets of eight exercises seems like so much. I'm trying to decide if I should split them up into six days a week (chest, back, shoulders, abs on Mon, Wed, and Fri and biceps, triceps, quads, and hamstri... Mon, 26 Oct 2015 10:43:06 EST Hello! Hi I am Suzette, a newbie to the group. Once upon a time I had a dream of being a body builder. A serious back injury, a sit down job, marriage, two kids and lots of life later and I couldn't be further from that goal. My goal now is to be fit and healthy again and I will be using weight training to get there. Hoping to find like minded people here to help keep me motivated. Sat, 8 Aug 2015 10:43:15 EST Is weight training linked to hair loss? I seem to have a problem with hair loss. I'm not sure if it's caused by years and years of eating a highly processed high sugar diet, from years of lack of exercise, from genetics, or from the fact that I ate a lot of gluten and I'm intolerant. Anyhow, I'm trying the best I can now to change my ways to try to grow back as much hair as possible. I've read about weight training being linked to hair loss and I was wondering if anyone had ever noticed this being a problem for them? Thu, 16 Jul 2015 23:29:49 EST I have to get over my fear.... So I'm not exactly new to this group. I used to belong, then dropped out, now I'm back again. I live with this eternal fear of bulking up and getting too big. I know so many of you think it's silly to feel this way but some of those women on the covers of the fitness magazines scare me. I'm not even talking about the steroid filled ones (I won't use drugs). I'm talking more about Monica Brandt types. I hurt my back last year though working as a CNA and I know it's extremely important to get o... Sat, 4 Jul 2015 19:42:22 EST Greetings! Hey, all! I'm Emily... I am a FT computer geek (desk job), wife & mom, online student, Steampunk maker, who also has psoriatic arthritis and fibromyalgia. I started weight lifting about 2 months ago, to help strengthen my joints and make cardio easier, so I can get some of this excess weight off. Haven't seen a scale since I started, but I do know this: while the results I can see are not wehre I'd like them to be, weight training has given me so much! It's boosted my confidence, my body imag... Mon, 15 Jun 2015 12:32:20 EST Full Body or Split? I have been lifting weights on my own and paying attention to nutrition for about three months. In the first two months, I lost 10 pounds and went from 33% to 25% body fat. For the last month, I've plateaued. <BR> <BR> My routine involved a quick, 2-mile run every morning, and then lifting weights for 40 minutes or so in the evening while my husband cooks dinner. (Then he works out while I get the kids ready for bed.) <BR> <BR> I have been doing a full-body workout every day, generally o... Fri, 22 May 2015 09:30:32 EST Quick Intro I am new to spark and to this team but I am far from new to strength and lifting. <BR> <BR> I have been lifting since I was 10 and I am a Former national powerlifting champion getting back on track after a 12 month layoff due to injury (one of the small drawbacks of getting older lol) <BR> <BR> looking for a team to keep me on track because in real life and living in a rural location it is hard to have somebody push you especially when most people think your strong enough already. <BR> <BR... Mon, 16 Mar 2015 23:44:52 EST Just FYI - sore elbows? I know this sounds ridiculous, but I have gotten mild "tennis elbow" on both sides from lying in bed (hiding from the cold) spending too much time fiddling around on my phone. Nothing a few days of serious ibuprofen and at least a week of feeling silly won't fix. Sun, 8 Mar 2015 00:16:08 EST thoughts on routine? Hi all! New to the group :) Been getting back into exercise the past few weeks. <BR> <BR> I have 30lbs to lose, but I've noticed that this time of getting on the weight-loss wagon, I weigh less than I have in the past -- but my measurements are higher all over - yipe! I did rupture a disc last year, and I'm still taking it pretty easy for that reason, but I'm JUST fed up and want to get myself as lean as possible for a wedding in May! (I know I said 30lbs, but hell I'd take 15 ;) ) <BR> <BR... Tue, 17 Feb 2015 18:30:55 EST Hello Ladies Hi, Ladies I'm Sara and new to the group. I'm pumped to start this new chapter of my life and a new me!!!! My goal is to loss 45 pounds. I have four kids and need to healthy for them. I'd love to hear any and all tips you ladies may have. Sun, 8 Feb 2015 19:54:14 EST BMR BMI BLAH BLAH BLAH Okay following another thread on here I did my own math and used an online BMR calculator - the math said my BMR is 1361.49. The online calculator said 1589. Reading the article that the math formula was in I am supposed to add my calories burned from extra activities to this BMR right? but then I come up with a number in the 3000's, and I am only supposed to subtract 500 from that total to create a calorie defecit? It seems like a LOT of food to me to try to take in more than 2000 per day,... Wed, 7 Jan 2015 16:13:43 EST Back day 1 at gym need help f I am back at gym day 1 I've been on a diet I feel all my adult life but I never keep it off I need help figuring out what I need to do in gym to tone my fat I'm 46 weight 175 and 5' 2" Mon, 5 Jan 2015 20:03:07 EST Love Strength Training-Good Form Is So Important This is my favorite exercise of all. I teach a senior strength training/ROM exercise group on Monday mornings. I have done a lot of reading on this topic and have had many personal training sessions with a personal trainer. I was fortunate to get ones that also stressed good form and safety first. I have learned so much and still want to learn more. I am really interested in working with seniors (I am one myself) and am always looking for information on strength training modifications for dif... Tue, 30 Dec 2014 10:50:52 EST Shoulder exercises no equipment Hey Ladies! <BR> <BR> So over time my shoulders have gotten weaker. This is making it hard to do things like plank, pushups and helping DH with renovations (holding the electric drill above my head, lifting and holding wall cabinets up etc). <BR> <BR> So what exercises can I do to work on this while my gym is being renovated? <BR> <BR> Loren <BR> <BR> Sat, 6 Dec 2014 07:35:34 EST Getting back to Strength Training Hey All, <BR> <BR> I use to do a lot of strength workouts but over the years my focus has wandered about. With 2015 starting up (and my gym opening back up after several months of renovations) I want to get back to it. Its been a while so I am a bit rusty. <BR> <BR> Loren Sat, 6 Dec 2014 07:30:04 EST Maple Walnut Protein Bars <link><BR>m/2014/11/24/maple-walnut-protein-bars/ </link> Mon, 24 Nov 2014 18:29:49 EST Question. So I took the recommendation I got from this group and ordered Sculpting Her Body Perfect. Love the book, bought it used, and still got the DVD too. The book makes a point of visualizing muscles, and focusing on them when working out for maximum results. <BR> <BR> My boyfriend is also trying to increase him muscle mass, and he tends to watch youtube videos on his phone when strength training. Could that prevent him from getting the best results? I imagine trying to look down at a small scre... Thu, 13 Nov 2014 14:24:39 EST Cathe Friedrich DVD Just come across lots of Cathe Friedrich DVDs on, and liked the look of 'Slow and Heavy'. Has anyone tried it? Mon, 3 Nov 2014 05:57:22 EST November 2014 - Goals Post your November goals here! Sun, 2 Nov 2014 15:23:08 EST November 2014 - Daily Workout Check-In Tattoo - Great to see you! Would love to get your first name, if you care to share. Hope you feel better soon. I found when I had really bad cramps, a walk made me feel better.Laura - You use the spark tracker? Does it not count your total steps? I wore my garmin vivofit for trick or treating last night and logged 15k steps! <BR> <BR> We had fun walking the neighborhood with the kids. Our next door neighbors are about our age and have three girls, so we went with them and some other friends ... Sat, 1 Nov 2014 11:04:51 EST Push Up Challenge for November 2014?? Anybody interested? It will go in doubles so for example on Nov 1. you do 2 pushups on Nov 2. you do 4 pushups and do on and so forth. <BR> <BR> So on Nov 30 you have to do 60 pushups in one setting. <BR> <BR> Any fitness level can participate...any variation is permitted. And you can change up the variation each day if you like. You can do any modification. It's up to you. <BR> <BR> Anyone?? Wed, 29 Oct 2014 12:24:03 EST New to the forum and seeking advice Hello, first let me say this sounds like the group for me. I started 2014 with the intent to lose 30 lbs, I have lost 17 pounds doing home exercises. With 2 1/5 months left in 2014, I decided to join a gym to help me lose the additional pounds. <BR> <BR> The problem with doing this is MY BODY IS SORE!!!!! I just had my 49th birthday, so I don't know if it's age or trying to keep up in class, as opposed to stopping the dvr when I wanted to at home. <BR> <BR> If anyone has any suggestions t... Thu, 16 Oct 2014 13:49:47 EST Not new to exercise, but new to gym classes Hello, first let me say this sounds like the group for me. I started 2014 with the intent to lose 30 lbs, I have lost 17 pounds doing home exercises. With 2 1/5 months left in 2014, I decided to join a gym to help me lose the additional pounds. <BR> <BR> The problem with doing this is MY BODY IS SORE!!!!! I just had my 49th birthday, so I don't know if it's age or trying to keep up in class, as opposed to stopping the dvr when I wanted to at home. <BR> <BR> If anyone has any suggestio... Thu, 16 Oct 2014 11:31:59 EST October 2014 - Daily Workout Check-In Our brand-spanking-new monthly check-in thread! Let's kill it this October! <BR> <BR> :) C. Wed, 1 Oct 2014 01:19:51 EST October 2014 - Goals What are your goals for this month? Post them here, and in 31 days, we'll check in and see how we did! :) <BR> <BR> <BR> I'd like to reach the following goals by the end of October: <BR> <BR> * Squats - Break parallel 5x5. It feels like I'm getting as low as humanly possible, but who knows? Not putting a pound goal on squats since it the extra weight affects my arms/shoulders more than my legs. <BR> <BR> * Bench Press - I'd love to get to 85 lbs. by the end of October. I'm at 70 lbs. now ... Wed, 1 Oct 2014 01:19:09 EST Message Removed Message Removed Tue, 30 Sep 2014 07:22:38 EST Starting Maintenance Soon I've lost over 104 lbs since beginning my journey in March 2013. I'm almost at my goal weight so I'm trying to come up with a schedule and routine for me to switch from weight loss to toning. I've done some strength training in the various DVD workouts I've done over these past 18 months. For weights I only have a pair of 3 lb and 8 lb dumbbells. <BR> <BR> Which type of schedule do you prefer for lifting? <BR> The 4 Day Upper/Lower Split <BR> The 3 Day Upper/Lower Split <BR> The Push/Pull... Fri, 26 Sep 2014 14:29:18 EST Hello friends! I'm Amanda. I've been doing classes/videos for years and have decided to focus more on weight lifting. Thought I would join you ladies for support. <BR> <BR> I work full time outside the home, wife to one, mother to two. Been at the gym at 5:30 a.m. 5 days per week since May and loving it. <BR> <BR> As for nutrition, I just try to focus on eating plenty of fruits, veggies, lean protein. I don't think any food should be off limits and enjoy treats in moderation. I've been using an a... Sun, 7 Sep 2014 13:46:31 EST Nice to Meet You! Hello maidens! <BR> I'm new, and glad to have found a group that's geared toward women looking to improve their fitness, and strength. I'll be 24 on the 8th of this month. I enjoy gaming, writing, drawing, and dancing. I was overweight for a longtime, and when I was 19 I started trying to change that. I lost 50lbs, but unfortunately I didn't put enough emphasis on strength until recently. Not I'm what some call "skinny fat" which basically means I don't have a lot of extra body weight, but it... Tue, 2 Sep 2014 10:49:30 EST September 2014 - Daily Workout Check-In A new month = a new check-in thread! Let's kick some ass this month! <BR> :) Courtney Sun, 31 Aug 2014 15:38:02 EST Not Necessarily New But Need Advice Hi everyone - I am not new to Spark, but I am sort of new to strength training. Maybe not new, but it's been a long time since I have strength trained. I did a good solid year of strength training in the mid 1990s when I was trying out for the U.S. Women's Underwater Hockey World Team (I made the team and competed in South Africa!). When I returned from Worlds I dove headfirst into finishing my BS degree while I was working full time. Since then I kind of let other things get in the way - w... Sun, 31 Aug 2014 15:05:23 EST Barbell Safety Great article that is a MUST READ for anyone working with barbells -- <BR> <BR> <link><BR>article/barbell_safety#.U_uKL0gRZmk </link> <BR> <BR> Be safe out there! <BR> <BR> Courtney Mon, 25 Aug 2014 15:13:06 EST 52 years old. Would love advice! Hi ladies, <BR> I am 52, and long time fitness enthusiast. Love weightlifting. I had taken a hiatus from sparkpeople for awhile, busy with teenage sons, work, etc... <BR> My pics are from about 5 years ago... I have put on some weight since then. Not a terrible amount, just do not like the trend I am seeing! <BR> <BR> Have noticed the weight creeping up. It seems much harder to get rid of, now that I have hit my 50's. Has anyone else found this to be true? <BR> <BR> What secrets of s... Mon, 25 Aug 2014 00:01:08 EST August - Daily Workout Check-In Here's where we can check in on a daily basis, posting our workouts, related questions, and encouragement. We'll start a new thread every month since this will probably get pretty long. <BR> <BR> For example, here's my workout from Friday, Aug. 22: <BR> <BR> StrongLifts 5x5 Workout A (and Day 3 -- I'm just starting this program!) <BR> <BR> Squats -- Due to shoulder issues, I'm having to replace these with incline leg presses for now. <BR> 1x5 @ 270 (warm-up) <BR> 5x5 @ 325 lbs <BR> <BR> B... Sun, 24 Aug 2014 20:55:57 EST Suggestion: Daily Check-In Thread? Hi All, <BR> Another fitness site I visit (which shall remain nameless) has a cool monthly thread in which we all post our workouts. Sometimes questions pop up and we get answers, sometimes people just say "Awesome job!" or "Damn, you're lifting how much?!", and sometimes things go randomly off topic. All of these are A-OK. <BR> <BR> I'd love to see if folks would be interested in starting one here. If so, say yes here and if I get a few responses, I'll start a new thread with the title "Aug... Sun, 24 Aug 2014 19:36:57 EST StrongLifts 5x5 Anyone else doing this program? <BR> <BR> I did my second day yesterday and even though I'm having to modify a few of the exercises until I get stronger, I am LOVING it. I'd love to connect with others who are also doing it. <BR> <BR> In case you're wondering what it is, here's the URL: <BR> <BR> Thanks, <BR> Courtney Thu, 21 Aug 2014 14:18:48 EST Wrist and elbow pain with heavy dumbbells Looking for advice/insight into some pain I've been feeling while using my Bowflex adjustable dumbbells. It occurs mostly when I'm doing lower body, so I'm using heavier (for me) weights. It's like the muscles supporting my wrists and elbows aren't strong enough to help me grip, say, 30 pounds. Is it most likely that I have to work on how I grip? Should I be wrapping my wrists? I'm new to heavier lifting and trying to avoid injury. Thanks. Fri, 15 Aug 2014 16:09:34 EST Advise on Cardio/Strength In Same Day When I was in high school (a long time ago), it was taught to us to do cardio before strength training. Everything I see now says strength before cardio. I'm not sure if it really matters for safety or results, but I do know that the way my schedule and the gym's cardio class schedule work, I always end up doing a step class or a core and abs group fitness class BEFORE my strength training. <BR> This is causing the problem of me being too worn out or too sore to lift as much weight as I othe... Wed, 13 Aug 2014 12:36:03 EST New to team today. I found this team through member NSMRIDGEWAY. <BR> <BR> I'm Terri. 53 years old, married to Mike. Two beautiful daughters, Michelle and Morgan Rose, and one adorable grand-daughter, Kinley. <BR> <BR> Long story short: I gained over 100 pounds while in the midst of sever depression brought on from grief. I've "kicked" myself out of it with diet and exercise and just started strength training again (I was into that in my 20s). <BR> <BR> “You have to rely on whatever sparks <em>529<... Tue, 12 Aug 2014 12:11:31 EST Polar Sports Watch with Heart Rate Sensor Hi, <BR> <BR> I am wondering if anyone has any feedback on Polar Sports Watch with Heart Rate Sensor. I am searching for a replacement for my current watch. I don't run outside so I don't need a GPS. I just need a simple watch to track my cardio activities. <BR> <BR> How good is the battery life on the watch and the heart rate sensor? Based on the web site, although you can change the batteries by yourself, they recommend you send them in at the service center during warranty period. Sun, 10 Aug 2014 15:23:12 EST Diet Accountability I have been a hardcore fitness and nutrition fanatic for a long time. I used to be in a tip-top shape for a bikini fitness model. As the cliche goes, unfortunately, over time, I was too lax in my diet. Although I am not bad off, I like to get back on the wagon! <BR> <BR> Two of my downfalls are I nibble too much and have strong cravings for organic unsalted nut butter of any kind. I am happy to say that this is the 2nd day that I have not done mindless nibbling and have not pigged out on... Sun, 10 Aug 2014 13:41:57 EST Hello! Hello and happy Sunday all! My name is Terrie, I'm not really new to SparkPeople, but I've been gone for quite awhile. I hope I can make it work this time because starting over, and over, and over again is getting exhausting! For health and happiness reasons I need to make some serious changes in my life. <BR> <BR> I've spent the weekend setting up my account and page, cleaning out my fridge and pantry, as well as planning my meals and workouts for this week. I'm looking forward to my workou... Sun, 10 Aug 2014 11:46:34 EST Strength Training With Kids My 11 year old son has been joining me for strength training 3x per week the last couple of weeks. Of course, he doesn't do exactly my workout. He does dead lifts with dumb bells since he's starting out at a lighter weight than the bar itself, things like that. He had a physical last month to make sure he was up for the challenge, so no worries there. <BR> <BR> It's been so great spending that time with him, and it really helps me drive home my goal of being a good role model for him, which ... Sun, 27 Jul 2014 17:10:19 EST FINALLY! I finally got the scale moving in the direction I want and starting to see results again! I took the advice of a couple of you ladies that posted in my last thread, THANK YOU! I greatly appreciate it!!! <BR> <BR> Now I am pushing even harder to tone up and build muscle! <BR> <BR> You ladies rock! <BR> <BR> Wed, 23 Jul 2014 10:24:10 EST Fruit/veggie count 1 <BR> <em>368</em> Sun, 13 Jul 2014 21:13:02 EST My workout today... Upper body lifting <BR> <em>85</em> Fri, 11 Jul 2014 21:41:31 EST Emoticon your mood <em>23</em> Fri, 11 Jul 2014 21:36:07 EST IIFYM What kind of diets do you all follow? I'm really interested in starting IIFYM, because simply monitoring my calories isn't cutting it right now. I've seen 0 loss, though I've been eating clean and within my calorie range and I've been exercising daily. <BR> <BR> And if you do have experience with IIFYM, I'd love to hear about it and get some tips on how to start! <BR> <BR> Thanks all! Sat, 28 Jun 2014 12:58:30 EST Help.... So I have been pushing myself harder and harder and I have lost quiet a bit of body fat. But recently I hit a plateau. I have stopped loosing inches around my waist and hips.... <BR> I change up my routine to keep from adapting to doing the same workouts over and over and rotate days and such. I have been following an eating plan for months now. <BR> <BR> What do you suggest to get passed this wall? Have you every just stopped making progress when things were really going well??? <BR> <BR> ... Mon, 23 Jun 2014 11:15:13 EST New Here! Hi all! I'm returning to the world of exercise and weight loss after far too long of a break...and a few lbs gained too. This board sounds perfect for me as my ultimate goal is to have a body worthy of a bikini competition. I look forward to getting to know you! Sun, 22 Jun 2014 17:10:49 EST triceps and arm Hello ladies, <BR> What is your favorite tricep /arm exercise that you've seen results with to give you more definition? Thanks for any advice. <BR> Turtle Tue, 17 Jun 2014 02:40:42 EST 40 Day Lift Heavy Challenge The challenge doesn't officially start until the beginning of next week (15 June), but feel free to post your workout schedule, beginning weight, or whatever info you are going to be tracking. <BR> <BR> Here is mine: <BR> Core - Farmers Carry - 5 circuits X 15lb kettlebells <BR> Legs - Squats - 5 X 25lb dumbells <BR> Deadlifts - 5 X 25lb dumbells <BR> Chest - Chest Press - 5 X 105 lbs <BR> Back - Lat Pulldowns - 5 X 105 lbs <BR> Shoulders - Overhead Press - 5 X 75 <BR> <BR> Your ... Mon, 9 Jun 2014 14:50:45 EST Anyone up for a challenge? I'm feeling in need of some commitment/motivation assistance and wondering if anyone would like to join me in a 6 week challenge to increase strength. I'm calling it the 40 Day Lift Heavy Challenge. <BR> <BR> Here is my idea ... pick an exercise circuit that you like. Could be one body part or whole body, your choice. Record the weight you are able to lift for 4 sets X 5 reps at the beginning of the challenge. At each workout increase by one rep per set until you are at 4 sets X 8 reps... Fri, 6 Jun 2014 08:23:23 EST Lifting Heavy - How Heavy is Heavy Hello all. I was never afraid to lift heavy. I hired a trainer so I could lift heavier. Then I pulled by back doing burpees, tore my rotator cuff lifting 30lb dumbbells, and hurt my hip doing HIIT on the treadmill. So I've been taking it easy for the last 6 months, lost some muscle mass and gained some weight. I want to start lifting heavier again becuase they say you won't see results if you don't challenge your muscles, but I'm afraid of hurting myself again. I've also sworn off burp... Mon, 2 Jun 2014 10:11:39 EST HI! When I go to the gym, I love lifting, but I'm new to the groups soooo HEYYYYY! <em>23</em> Fri, 30 May 2014 11:40:35 EST Where to start with Bowflex SelectTech dumbbells I could use some suggestions for creating a home workout using my new Bowflex adjustable dumbbells. I've been consistently doing lots of cardio and low-weight/high-rep type classes for a couple years, but I'm ready to add some heavier lifting. I've been using 12-15lb. weights, which challenge me for high reps, but I wouldn't consider "heavy". <BR> <BR> Can someone suggest a beginner set of exercises for me to try? I've read the basics on choosing what weight and lifting to exhaustion in 8-10... Fri, 9 May 2014 15:13:36 EST Trying Hard Hello everyone, <BR> Need support and tips on how to lose weight. I have tried trainers and, and hot yoga and sooooo much more and still can not shed a pound. Tue, 22 Apr 2014 15:22:22 EST exercise after shoulder injury? Last summer I did something stupid and injured a rotator cuff - not enough to need surgery, but enough that it's still sore six months later. I went to the doctor and was advised to "see how it feels" in regard to weight training, and "if it hurts, stop." <BR> <BR> Fine advice, but with a muscle that small and fragile, the difference between work-out-soreness and oops-I-tore-it-again isn't clear to me. I mean, it hurts to do a biceps curl - does that mean I have to stop all weight traini... Sat, 5 Apr 2014 17:28:34 EST New to team and a couple of questions.... Hi everyone! I am new to the team but I am not new to strength training. I have been doing ST at home for awhile along with DVDs and such. I have just acquired a gym membership so I am pretty exctied to go so I can start a solid weight lifting routine. I am curious, though, and have a couple of questions for you all................. <BR> <BR> I have both New Rules of Lifting for Women and New Rules of Lifting for Life and Nia Shanks's Beautiful Badass but I was looking into the possibili... Fri, 7 Mar 2014 08:07:17 EST Sore muscle remedies? What are your best remedies for sore muscles? Wed, 5 Mar 2014 12:04:24 EST Hi everyone! Back to Spark with a new goal. Hi fellow Spark people, I'm excited to be here! Particularly in a team which focuses on strength and muscle toning. <BR> <BR> I was a member of for four months last year in which I was focused solely on losing weight (I was 155 pounds at 5'5, not terribly overweight but I had my reasons) and got to 125 lb in about three months. It was a lot of calorie-counting (to the point of obsession), exercising too much, etc.. then I dropped off the wagon, but for some reason, didn't ga... Mon, 24 Feb 2014 22:18:36 EST Another Newbie <BR> Hi to everyone <BR> another exercise hungry gal here <BR> I will learn as I go :) <BR> Sat, 22 Feb 2014 16:45:01 EST Hi! I'm new! I'm joining this team, mainly because I love the photo of the strong arm for this team. Lol! Seriously, I'm waging a war against my 41 year old arm flab aka bat wings. I am going to make my arms look like the picture for this team! Wed, 12 Feb 2014 16:27:10 EST new to the team Hello! I'm determined to build muscle & lose fat. Just started lifting. I'd appreciate any direction you are willing to give. I'm 43 yrs old. :) <BR> Dee Sun, 2 Feb 2014 15:53:16 EST HELP!!! Hello all. I am new to the team and just started doing strength training regularly 3 weeks ago. I'm feeling great. However I am confused about some things. I eat low carb as a way of life due to having PCOS (Polycystic Ovarian Syndrome...which affects your body's ability to process insulin efficiently) so low carb is good for me. I have read that you should eat carbs before working out and now I'm reading you should have them after as well. <BR> <BR> Can anyone help me know some good snacks ... Sun, 26 Jan 2014 15:39:48 EST Hi, I'm new to the team! Hello ladies! <BR> <BR> I've been on sp for a while, but just joined this team. I'm looking for tips and motivation for weight training. It's always been tough for me to take the time to weight train, though I know it is very important for my health and I like the results! I would consider myself beyond beginner, but I still have a lot to learn and I could always use more tips, new moves to try, etc. I've never tried kettle bells and I'm interested in that work out. I would love to try ... Thu, 23 Jan 2014 08:42:09 EST New to the Team! Hello! Hello all! I have been on SP on and off for awhile but got serious last year and dropped 45lbs. I then gained about 12 back over the holidays. I've already lost 5 of that. I am on week 2 of a strength training program and am too happy with the results already! Please feel free to send me a message and maybe we can friend each other! Thanks! <em>23</em> Sun, 19 Jan 2014 10:13:32 EST Finally back on Sparkpeople Hello everyone I am finally back on Sparkpeople. I love to lift weights, workout, run just anything that involves getting moving. I am also training for a 50k trail run. I hope to meet some new and interesting friends. <BR> Sheryl Sun, 12 Jan 2014 12:44:58 EST Foam rollers Anyone out there use a foam roller to reduce muscle tightness and soreness? <BR> Are there any good resources (Coach Nicole is one great resource that I know of) for using the foam roller for all areas of the body? <BR> <BR> Thanks! Thu, 9 Jan 2014 09:58:47 EST Need help understanding my weight equipment! Hey ladies, <BR> <BR> I live in an apartment with a free gym! Hooray! The gym seems to come with a full-body gym that has a machine that will use weights to work various muscle groups. The problem is... I'm not totally sure how everything works, or about form. I am new to working with weights. If you've got a couple minutes to spare, please check out the video on my blog of my gym and leave a comment to help me get going with this equipment! <BR> <BR> Tue, 7 Jan 2014 19:11:45 EST Hi my names Crystal My name is Crystal..36, I live in Loudoun County VA, <BR> My family all suffer from various Mental & Physical Health Illnesses.... a lot I feel could have been prevented living an Active Lifestyle and Eating Clean. Ive always had a different view on food then my family growing up. <BR> <BR> That still gets in the way,.and good marketing .and my good habits go to Bad Eating and Lack of Motivation to workout. <BR> .. <BR> My Excuses...time, money, stress, family,,work......... Thu, 2 Jan 2014 11:56:01 EST Target Muscle Group? Happy New Year! It's reorganization time (cause who does resolutions?) <BR> <BR> I've got this high-stress, confined to a desk new job that I'm loving, but I keep getting back and shoulder and pain from all the... well... stress and being confined to a desk. <BR> <BR> So, for January, I've decided to amp up my back work. I'll keep doing my strength training as usual, but I'm going to really target strengthening my back so that it can better support me through the strenuous workweek and to ... Wed, 1 Jan 2014 11:27:10 EST Non-sweet protein powder recipes? Anyone have any good recipes/resources for using protein powder that aren't for sweets and baked goods? <BR> <BR> It seems like everything I come across is for cakes and muffins and bread and pudding and other sweets. I'm not a big sweets person, more for savory items. Tue, 31 Dec 2013 17:39:44 EST Was new on 12/26 - Making a thread So I posted in the established sticky thread for newbies, but got no responses, so I'm thinking maybe that nobody's really looking there? There are lots of individual newbie threads made, so now I'm making one and just copying and pasting what I'd said before here: <BR> <BR> Hi all! New to the team. <BR> <BR> I'm not new to the concept of weight-lifting, but I consider myself a newbie since it's been a few years since I've done any in real earnest. <BR> <BR> Currently, my strength-traini... Mon, 30 Dec 2013 14:19:14 EST How do working Moms do it?! Hi. I haven't been on this board much lately...My name is Tracy and I thought this would be a good place to get a little practical advice / support with a hurdle I'm trying to overcome on getting back to the gym. <BR> <BR> I've had to go back to work somewhat recently. For me it was not the choice I wanted, because I absolutely love be "home" with my kids, teaching, playing and taking them new places...It was a absolute necessity. <BR> <BR> I work 3 days a week 7:30am - 6pm. Since going ba... Sat, 28 Dec 2013 22:46:37 EST Just joined Planet Fitness I am 47 and in pretty rough condition. I weigh 215 pounds and there is a long road ahead. I seem to struggle with negative self talk and thoughts-just noticed this today-duh. BUT, I went to the gym twice today because I needed to get up and do it first thing this morning and I had some time tonight so I decided to go and work out for 45 minutes. I am going to do this! I love lifting weights and love wha0 tit does for me physically and emotionally-so off we go. No more living in the past... Sat, 28 Dec 2013 20:50:55 EST Newbie looking for friends / support Hi my name is Katie. I am going to be new to strength training. My cousin bought me a book called cruise moves it involves strength training. which is one of my goals. I am a brand new beginner. hope to make lots of friends build lean healthy muscle finish losing weight. Sat, 28 Dec 2013 15:31:42 EST Newbie on board I am excited about this group. Years ago I was in pretty good shape but wasn't fit with muscle or strength -a true cardio junkie. The older I get -the better I plan to be. <BR> <BR> I want to learn about taking care of my body as well as make it fit and strong. <BR> Got work to do- life happened! <em>4</em> <BR> <BR> My new motto to live by & grow into-- Strong is the new pretty!! <BR> <BR> Need motivation, support and accountability! Fri, 13 Dec 2013 15:25:33 EST Hey there, new kid on the block So, I've been on a journey...and it's had its share of ups and downs. I am almost to the point were I can start lifting again after having a forced vacation after surgery. I'm hoping to find a group to help me stay motivated as I begin a new phase to this fitness journey. Fri, 29 Nov 2013 23:05:59 EST Hello, new here! Hi! My name's Amanda and I'm a veteran Sparker, but new to the team. I really enjoy weight training and have since I was a high school swimmer who cross-trained in the weight room several times a week. I've hit my primary weight loss goal and am switching focus now to heavy lifting rather than endurance cardio. I have a lot of muscle on me but I want to build more, especially arm and back muscle. I've been working hard to get to where I can do pullups and chinups again (first time since high ... Tue, 26 Nov 2013 08:26:06 EST if you could only do one weight training exercise <BR> what would you choose? Sun, 24 Nov 2013 15:24:55 EST good DVD for weight training? <BR> I am primarily a cardio girl but at 53 I know I need to incorporate weight training. <BR> Do any of you use a DVD that you love? I also have a gym membership and can work out there. I have some lower back issues these days and would love to know how to strengthen it and not hurt it more.... <BR> <BR> thanks in advance! Ginger Sun, 24 Nov 2013 10:40:47 EST BCAAs vs SAAs??? Does anyone have an opinion on whether to use BCAAs or SAAs (or no added amino acids at all, for that matter)? Personally I've been using some SAAs, but would love to know what someone who has used BCAAs would have to say about how the 2 compare - good or bad. <BR> <BR> Laurie Sat, 16 Nov 2013 23:49:48 EST New to the team! Hello everyone! My name is Shawn and I just joined yesterday. I am not new to strength training, I am just taking it more serious nowadays. I am a proud mom of 3 and a wife to a man who does mixed martial arts (so I couldn't even be lazy if I wanted to LOL). I am looking forward to getting help and giving help where needed. Be Blessed!! <em>381</em> Thu, 14 Nov 2013 14:10:25 EST Share Your Food Journal I'm curious to see what everyone typically eats in this group. I am looking to get inspired on new meal combinations. <BR> Thanks! Thu, 14 Nov 2013 13:37:01 EST New to strength training I am looking to lose over 100 pounds but I also want to tone up and become stronger. I want to be fit and be able to do martial arts, hiking, and such. <BR> <BR> What would you recommend to a newbie to healthiness? Sun, 10 Nov 2013 22:34:43 EST need alternatives So I seriously HATE crunches, any alternaitves? when I do a work out generator on SP it gives me 30 mins of crunches various types. My core is in good condition, I walk carrying heavy things all day or carry stuff over my head, do side twist. It's all a part of my daily job. <BR> But I want more, just not crunches Fri, 8 Nov 2013 22:52:58 EST Suggestions On Martial Arts? Hey, beautiful! <BR> <BR> I just got an awesome new job working for the IRS. Woot! But I'll be working in a Federal building in a big city, which means I won't be able to carry a weapon, not even my pepper spray, on the city bus I'll be on for two hours every day. I have a very noticeable wedding ring, and (not to brag) but I'm kind of sexy. Basically, I'm a target. I know this, because I've been targeted before. It's not cool. That's why I'm usually armed. <BR> <BR> I was thinking about t... Tue, 5 Nov 2013 11:33:33 EST Recomp Calories I know there is a similar thread out there from last June put I wanted to see if people had any other insights based on my situation. <BR> <BR> I'm currently doing a 5x5 program geared toward power lifting. I am naturally recomping but I'm trying to get a better hold on my diet to get more muscle. If I went with a 50/40/10 split, and tried to get 150 g protein a day that would be <BR> <BR> 150 g protein: 600 cal <BR> 120 g carbs: 480 cal <BR> 30 g fat:270 cal <BR> <BR> total calories is ... Thu, 24 Oct 2013 14:25:39 EST HIIT Training Hey ladies just want to share my new workout, HIIT training. High Intensity Interval Training. You can get great workouts in small amounts of time. Crossfit is a sub-segment of it but you don't need to pay Crossfit fees to get them done. I do a lot of my workouts on the beach (luck I know). They idea is that you rest one part of your body as you workout another. Now if you feel dizzy or just need a breath, take it but always finish what you start. <BR> <BR> Here is an example of what I did o... Tue, 15 Oct 2013 15:02:59 EST Newbie - looking for support/friends! Hello everyone! <BR> <BR> I just signed up for spark people. I'm on my journey to losing 25lbs and I just know sparkpeople will help me accomplish my goal. I like to work out and am learning how to eat better and be more mindful of myself. I'm definitely looking for some support and motivation here so would certainly love to develop that here! <BR> <BR> Lori Thu, 3 Oct 2013 20:04:09 EST Plain and simple What works for me is simple (dare I say boring) that usually nobody wants to hear about it when they comment to me, "You've lost weight! How did you do it?" <BR> <BR> Calories in, calories out. Write down all of my food. Portion control. <BR> 5 workouts a week: 2 circuit training and ST and 3 aerobics of some sort. <BR> I move around a lot more all of the time. Spark a lot. <BR> <BR> Nothing fancy or special...but when I'm consistent, this is what works and feels healthy to me. <BR> Tue, 17 Sep 2013 08:42:46 EST Riding a Bike the Day After Lunges Riding a bike up a hill the day after lunges should count as both strength training and self-harm, but no way is it cardio because I was being outpaced by a crow hopping on one leg. <BR> <BR> I'm still wading into my bodybuilding. Yesterday was day 2. I hurt. I've steadfastly avoided lunges for my entire life, and now those muscles are woefully underdeveloped. I rolled out of bed this morning and it was like that game you play when you're a kid and the floor is lava - I thought I'd caught m... Thu, 12 Sep 2013 12:41:29 EST using bands Can muscle be built using exercise bands? I've been working late & haven't been able to get to the gym. I really can't afford to buy a weight set right now,but I'd like to keep working out-any <BR> advice? Wed, 11 Sep 2013 20:53:44 EST new to the group and new to the site! hi!! new here! started SL three weeks ago, and got a little injury on my hip flexor... getting some rest this week to heal. So ... hello!! <em>41</em> Wed, 11 Sep 2013 11:12:29 EST New to the Team, but not Strength Hi all, I've been looking to join some teams on Spark to get myself back into my goals - and help to keep me accountable. I also need to ensure I'm getting my ST in 3 times a week, and this seems like a GREAT place to start. Stop by and say Hi anytime! Fri, 6 Sep 2013 11:19:56 EST Either - Or Hey ladies question for you. Anyone ever quit working out so that they can concentrate 100% on their diet? My workouts rock, but I cannot stick to a clean eating program to save my life. I thought that if I take some time away from the gym maybe I can work on it. Staying away from the gym will be hard because its such a natural part of my life, but I need a good solid eating plan to become a natural part of my life and I'm running out of ways to make it stick. Any suggestions? Fri, 16 Aug 2013 12:32:19 EST In a Holding Pattern . . . Keeping up Spirits Hi, everyone, <BR> <BR> Just checking in. <BR> <BR> I have a herniated disk in my back between L4 & L5. <BR> <BR> My brand new trainer (who gave me a workout schedule & eating plan) has referred me to someone else as a trainer (a physical therapist) b/c my back started hurting after my first weight workout. My appointment with the new guy is in five days. <BR> <BR> Until my appt. w/ the PT, I'm going to go back to what I was doing (lots of cardio & good eating) since it was working for... Sat, 10 Aug 2013 15:34:33 EST Starting anew and now concerned It's my first time really trying to stick to a weight training schedule that's more than just once a week (I want to try doing a full body routine three times a week!), but ever since I started doing my new weight training routine last week I got a little concerned.. <BR> <BR> I've started doing 2 second reps (2 up and 2 down) for most exercises that could benefit from such a slow range of motion. I find it to be much more difficult to maintain good form with heavier weights so I end up doi... Wed, 7 Aug 2013 21:12:50 EST Simple, Effective Strength Training For Beginners I was using NROL4W until it hit Stage 4 and the workouts suddenly grew to well over an hour. For some reason I don't find cardio to be hard to swallow over an hour, but a lifting routine of that length just was too much. <BR> <BR> Life also intervened, and 4 months later I've switched to a program that takes 30 minutes, twice a week. Mostly because contemplating much more than that was overwhelming at this point. <BR> <BR> It's a stripped down program focusing on the 4 main power lifts, ... Tue, 30 Jul 2013 08:38:56 EST Just joined this group! I've been lifting for years now, but I'm always looking to connect with like-minded women. I don't know about most of you, but I have to work extra hard for every ounce of muscle I put on my body. My body wants to be naturally soft and squishy. I want to be firm and fabulous!! Glad to be here!! Make it happen ladies!!! Thu, 25 Jul 2013 14:30:06 EST Question Hello, I just started doing squats and I have gained weight. Is this normal? Wed, 24 Jul 2013 17:25:06 EST Beginners routines for weight lifting. Does anyone have any good beginners routines that they want to share? Like most of the other people on the threads, I have got dvds with some weight lifting, but have no idea how to progress onto weight machines in the gym. Wed, 24 Jul 2013 13:10:21 EST Love Olympic Lifting... Hey y'all.. I'm Annie.. and I'm an Olympic Lifter.. wh wh what?? well.. sorta.. I"m a beginner.. but I LOVE IT SO MUCH!! I was introduced to it in my CrossFit classes.. and found out I like being STRONG.. and I like how that physical feeling translates into a mental feeling.. <BR> <BR> Oh, besides that I'm 51.. divorced.. RN... 5'11" and as of yesterday weigh 255!!! I've lost 71lbs so far and have a ways to go.. I have found out that it IS possible to lose fat AND build muscle at the same... Sun, 21 Jul 2013 11:01:44 EST Need Help Structuring Nutrition Plan Goal: Lose the last 30lbs; tone up and build muscle/inches. <BR> <BR> I'm trying to structure a new diet that I can stick with that will help keep me powered but not overfed and not lacking. I am training for a marathon/triathlon and also enjoy lifting. I want to build some muscle and tone myself up so I know I need to increase my protein intake and probably lower my carbs some but I have trouble getting it all put together in my head. I'm a vegetarian so that kind of hurts my protein int... Fri, 19 Jul 2013 21:04:57 EST New to team Hey everyone! I'm new to the team and Sparkpeople. I'm a runner firstly, but I am trying to get stronger, and incorporate more strength into my routine. Thu, 18 Jul 2013 14:22:54 EST I just keep eating..... So I started weight training a week ago (I've done three days of lifting so far) and since I've started I've been super hungry all the time, even on rest days. Is this normal? How am I supposed to lose weight if I'm eating all the time? I got a little chunky from eating out twice a day for the last 10 plus years and I have 13 pounds to go. Mon, 15 Jul 2013 13:16:53 EST IRON MAIDENS STATUS - CHECK UP! How is everyone doing?? Summer is is kicking my butt...the family needs me...and therefore I'm not around here much right now. <BR> <BR> My status is that I haven't lifted a weight heavier than 30lbs in a long time. I've been doing a lot of reps in the circuits, HIIT and calisthenics. I've also been working on my Yoga arm balancing poses and my overhead squats. I just need some time away from the weights. I'm sure I'll bring it back, but in the meantime I'm all body. Tue, 9 Jul 2013 11:48:08 EST Vegan bodybuilding My son & I have a little argument going...I say there are vegan bodybuilders. He says there <BR> are no "professional" vegan body builders-is he correct? Tue, 25 Jun 2013 06:13:51 EST Hello from Lincolnshire Hi everyone - I'm new to the site and just trying to find my way around - pleased to find this Team. <BR> <BR> I've been doing dumbbells about three times a week for about four years - I'm 65 so was over 60 when I started! But even so, it's working! I first got interested at Aquacise, where one of the exercises was lifting plastic bottles filled with water. I really enjoyed that, so started practicing at home with soup tins! That got too easy, so I invested in a book and a set of dumbbel... Tue, 25 Jun 2013 03:15:28 EST New to the Team, ready to build muscle Good afternoon ladies, I am just starting lifting. I have read the new rules for lifting and some thing by Nya Shanks, but have settled on Live Fit by Jamie Eason. Hubby is iffy about me doing weight training as he doesn't want me to look like Arnold, so I am looking for a place for lifting support- this seems to be the place. Looking forward to training, support and getting to know people! Mon, 24 Jun 2013 18:20:29 EST Raw Juicing and Weight Training I have never done any raw juicing but I have a juicer on my wish list as a fitness goal. I wondered if any of you have any recommendation for a beginning juicer. I want to know if juicing while weight training can be a good mix. I am not interested, though, in juice fasting. I just want the nutritional benefits of the juice, and to perhaps juice as a meal substitute once a day -- but only if this won't interfere with my weight program. <BR> <BR> Any advice? Stories? <BR> <BR> Thanks! <... Mon, 24 Jun 2013 06:55:20 EST Trying to get back on the wagon, w/ major set back Its been a long time since I've posted on this group. And its been about the same amount of time since I've worked out regularly. I officially started back to college full time and fixing to start a second job to boot. I don't have a ton of free time but I want to take advantage of what I've got. <BR> <BR> I want to start back with a regular routine. I want to strength train several times a week like I use too (3 days a week), possibly crossfit (like 2 days a week) and do some sort of cardi... Thu, 13 Jun 2013 22:31:51 EST Anyone do a workout programs from Bodybuil Anyone doing one of the workout routines from I'm thinking of joining one. Tue, 11 Jun 2013 15:15:33 EST Protein shake ideas I just bought some vanilla and chocolate protein powder. I typically eat eggs at breakfast or plain greek yogurt with fruit and granola, so I don't think I need protein there. How do I add it thoughout the day? Any recipe ideas would be great! Tue, 11 Jun 2013 14:56:02 EST More advanced help Hello everyone. My name's Shelley and I'm new here. I used to be an athlete when I was younger, and now I'm trying to be more outdoorsy and athletic again. I do go to the gym, typically I do some kind of cardio for 45 minutes to an hour, then I do about 20 minutes of weights. The weights aren't super high, around medium range. I am starting to think that I should be more half and half and do do more weights...but I don' t know how to use all more advanced machines and equipment. Also, I'm not... Tue, 11 Jun 2013 14:42:57 EST Fresh resolve!!! Hi girls, <BR> I took a long hiatus from Sparkpeople because I was getting SO obsessive about my weight. <BR> Thankfully, I realize that I haven't really gained weight, but have "redistributed" a bit more in the belly and butt. <BR> I am challenged to firm up my RESOLVE and lose 6 pounds...get firmer and tighter.... and LOVE MY BODY. <BR> i notice how much my life revolves around thinking of food. I have decided that I am going to look at my relationships like "food". To me, the people I lo... Mon, 10 Jun 2013 12:36:44 EST New to the team but a die-hard weight lifter Hi! <BR> <BR> I am new to the team and back on Sparkpeople after many years. I recently had a baby and am getting back to weightlifting after an almost two-year hiatus. It feels so amazing! <BR> <BR> Looking forward to giving and gaining support in this group. <BR> <BR> Jenn <em>252</em> Fri, 7 Jun 2013 07:06:12 EST Body Image Issue - Great Article Great blog regarding loving your body for what it is. <BR> <BR> <link><BR>the-secret-to-effective-weight-loss/ </link> Sun, 2 Jun 2013 17:30:07 EST Spark ranges and cutting. For those of you that are cutting or trying to decrease your body fat, how do you work out your overall calorie and macronutrient range. Would this be the same as a weight loss range? <BR> <BR> I'm not quite sure how to utilise SP for fat loss, ie setting goals and target weight etc. Is fat loss synonymous with weight loss. I am not overweight, my goal is to get lean and maybe eventually build some muscle. So at the moment I'm trying a cut then maybe a slow bulk in the future. <BR> <BR> Ap... Sun, 2 Jun 2013 09:00:27 EST New to the team. Hi! <BR> <BR> I've just joined this team. I've been on Spark since January, and just started really focusing on strength training and muscle building now that I'm closer to my goal. <BR> <BR> I currently do all my workouts at home mostly using DVD fitness programs. I'm currently working my way through Chalean Extreme, which is the first lifting program I've tried and I've found that I love lifting. It is a completely different sort of feeling than cardio, and the pounds have started ba... Sat, 1 Jun 2013 12:51:13 EST i am short and lift weights I use several different routines as I am one who hates getting bored at the gym. In January I started the big beyond belief not to get big but to tone up as I was extremely out of shape and weighed in at 221 lbs and hadn't really ever weight trained. I also do the sisterhood of the shrinking jeans bootcamp for cardio. I have since incorporated tractor tire flipping and also kickboxing into my routines for cardio. I also am coming up with my own weight strength routines but just very fro... Mon, 13 May 2013 21:13:25 EST What's with all the implants?? I've noticed lately that almost all fitness competitors have breast implants. This scares me. I'm only a b cup as it is and I'm wondering if I'm going to look weird or masculine being so small but being muscular one I start lifting. I'm even more worried I could shrink more. After all, there has to be a reason why all these women have implants. They couldn't all be born flat chested. Getting implants is not an option for me so I want to be sure before I start lifting. Sun, 12 May 2013 10:17:43 EST Short people who weight train??? So I know I've been having a lot of problems with staring a weight training program but a major concern of mine is my height. I'm only 5'3" and I'm worried that weight training will make me look shorter and stockier. I know it certainly does that to short men who train. My calves are especially short and I'm worried about my legs looking even shorter than they already are too. I'm just wondering if there's a solution to this problem or if I should do something other than weight training inste... Wed, 8 May 2013 00:20:55 EST Scandinavian maiden checking in! Hello everybody! <BR> <BR> I just recently joined and this looks exactly like a group for me! I am 36 years old "maiden" from Northern Europe, Scandinavia. I have been training with weights for couple of years now but I have to admit that most of this time I only went once a week to the gym so I definitely do not looks like I would have been lifting that long. Since January this year I have been diligently going twice a week and added other types of exercising too and have really started to ... Sun, 28 Apr 2013 11:36:02 EST welcome MAIDENS!!! \m/ \m/ Hello Ladies and fellow Maidens!!! <BR> <BR> I am heather, joined about a month ago but have been working towards a lifestyle change seriously since Jan 10 this year. I have found that I LOVE lifting heavy weights and in the process of lifting and also cardio 4 days a week and changing my eating habits. I no longer drink soda and stay within 1200 calories a day and honestly most days stuggle to get even 1000 unless I splurge on something. You can read my page to learn more about me o... Thu, 18 Apr 2013 17:45:19 EST Sore muscles? I don't post to forums a lot, but I have a question...I work out 4+ times a week and different muscles each workout (never two days in a row on same muscles). I am 51 years old and have been exercising and on SP for 3+ years. I am not an "iron maiden" however I do have muscle definition and like it which is why I lurk on this team. <em>41</em> . <BR> My question is, should I have sore muscles all the time? <BR> For example I worked upper chest last week, then again this week, and eve... Fri, 12 Apr 2013 10:17:27 EST Spark helped me before I know it will again! Hi everyone! I'm Ashley..25..newlywed and used spark years ago to get me in shape..I was successful then and I know I will be again...My main concern is losing a small amt of weight but really toning up and losing inches..I know weights are a great way to help get me there but I'm kind of clueless on how to start!(i've always just used cardio to lose weight)...I have Jillian Michael's 30 day shred which I started today but any other advice will truly be helpful!..I've started to slowly change... Tue, 2 Apr 2013 15:15:16 EST Just Starting... How often should I focus on Strength? I have been running for a few years and off and on with p90x (which I Love) but just don't have the time to invest everyday in. I recently joined a gym and they have Body Pump - which is an hour of all over strength training. Squats, and lunges with weights, Bicep curls, tricep stuff, push ups... All of that. Is two times a week enough to tone up and get stronger? I run 3 to 4 times a week - and was planning to do that on off days - with a day or tw... Thu, 21 Mar 2013 20:51:08 EST Any tips? Any tips on getting back on track? From all the food around during the holidays and not getting <BR> to the gym enough due to bad weather & working late-lots of stress-I've been back down the <BR> wrong road...trying to get it back & doing OK with the exercise portion,but having trouble with <BR> food...I need my willpower back-help! Tue, 19 Mar 2013 06:32:59 EST How many calories do you eat? I am going to embark on my mission that goes along with The New Rules of Lifting for Women and I have to say, I am more than a bit scared... especially with the nutrition aspect of it. Wow, that is a LOT of calories!! I am curious for those who are serious lifters, how many calories are you eating on a given day? I have always subscribed to the slash 500 calories to lose weight mentality and the way he explains in the book the reason not to do it, makes sense. Eating higher calories makes... Mon, 18 Mar 2013 22:54:13 EST Type 1/Type II Muscles Hey guys, I posted this in the Better Body forum and thought I woudl come in here and ask as well. <BR> <BR> I just finished reading the book The New Rules of Lifting for Women and got curious after reading. He talks about the concept of Type I and Type II muscles. I have been doing a heavy lifting series and am coming to the end of it. My guess is this: (please, correct me if I am wrong) heavy lifting with less reps and reaching muscle fatigue is more for the type II muscles and the h... Wed, 6 Mar 2013 16:01:58 EST Hi! I just joined the team I'M Trina and I going to lose 90lbs through moving the iron. I train mainly through double kettlebells at home. I lost 55lbs, only to gain back 25lb going completely nuts eating anything while having a severe sprained ankle and bilateral frozen shoulders. Anyway, I plan to get the weight off once and for all doing what I love the most=lifting! Sticking to my eating plan also will get me there obviously <em>4</em> . Just wanted to say Hi and hope to be an encouragement as I need it as ... Wed, 20 Feb 2013 20:59:33 EST Unrelated: Love Bomb! I'm helping to form a team that is really just a weekly activity - we get together once a week and send someone a huge bunch of supportive messages and goodies and blog comments. It's simple - we find someone who needs support and we give it. It helps if it's a substantive comment, but even a "Keep Pushin!" emoticon is nice. You can comment on an SP page, on a blog post, or even send an SP Mailer note. Just do something to let our person of the week know they have support and that people out... Thu, 14 Feb 2013 21:57:40 EST upper body exercises w/o left wrist I have a minor ligament tear in my left wrist. It's in a brace for a few months plus I'm taking some strong drugs for it. I also have to do rehab exercises for it starting a few weeks from now. My orthopedist said "you can continue to work out, just keep the left wrist out of it as much as possible and don't use a lot of weight on it." <BR> <BR> So, today was my first day back to ST since getting the brace. I did lower body and core just fine. I did one-arm pullups (assisted) and one-ar... Mon, 11 Feb 2013 05:18:14 EST New Rules of Lifting Has anyone followed the New Rules of Lifting for Women by Lou Schuler? If so what did you think? <BR> I have found it to be an interesting read. <BR> Thanks! Wed, 6 Feb 2013 16:33:56 EST exercises for the injured I broke a rib this last weekend. Went to the doc, who confirmed the break and told me not to not exercise. He said I'm not only free to workout, I SHOULD keep moving. Now, there are naturally some caveats to this: <BR> <BR> 1 - No contact sports. Duh. <BR> 2 - No more pain meds. He said I'm free to run a marathon if I want, but he's not giving me any more pain meds than he's already prescribed, so if it hurts a lot, I should probably back off on any activity. <BR> 3 - None of my typical full... Wed, 6 Feb 2013 16:10:39 EST Just Joined this Team Hi everyone. I'm going to be 50 next month. Even though I'm in the best shape I have been in since my teens, I want to continue to lose and get toned up. I am so hooked on the 28 day Boot Camp DVD, especially the 30 minute Tone & Burn. I do that and I also have a 10 lb kettleball. I find the 10 lbs is a little bit tough for me right now but I am working up to it. I took a shower and discovered my bicep the other day. <em>244</em> Wed, 6 Feb 2013 12:39:04 EST HI--I am new to the team!! I have been wanting to increase my motivation lately and I thought the best way to do this is to join more teams and share my story with other members. <BR> <BR> I do mostly running but I am looking to increase my strength and endurance. I want to work hard to have a lean, tone body and be able to bench 90% of my weight in the near future. <BR> <BR> I would love to have some encouragement and make some friends along the way.. <BR> <BR> <em>224</em> Fri, 1 Feb 2013 13:58:19 EST Compound vs Isolation exercises...... I once read an article somewhere that states you sculpt your body with compound exercises, and create a more finished and defined look with isolated exercises..... What are your experiences with both? <em>30</em> Mon, 28 Jan 2013 16:43:16 EST Deadlifts Does anyone have any pointers or resources for Deadlifts? I'm trying to incoporate these in my ST, but I don't have anyone to go to for help. I always feel like I'm not doing them correctly. Thank, ladies. Thu, 24 Jan 2013 10:50:22 EST New Rules of Lifting for Women Hello all! I am rejoining the team I was on here a few years ago before I had my baby and I'm back! <BR> <BR> I have a question for those who know -- I am curious about the NROL for Women. Is it designed for gym equipment or is it conducive to home workouts with dumbbells? Currently I am back with ST and working to rebuild my strength again. I injured my shoulder in March of '10 and it derailed me a bit with my ST to the point that my massage therapist had me only using soup cans for m... Tue, 22 Jan 2013 15:36:11 EST Water weight gain Yes.... I have looked all over the internet to find that it is true to gain water weight... however I find it most encouraging when I read how other people gain/loose water weight and how their bodies react to weight lifting (specifically when they first started).... <BR> <BR> So, what was your experience? Tue, 22 Jan 2013 14:27:08 EST Returned with success I joined this site over two and half years ago while looking for inspiration. A lot has happened since that time. In 2011 I lost enough fat to enter a bodybuilding contest and won first place in the novice division. I entered my second contest in 2012 but didn't get my body fat down enough to win. At this point I have gone way off diet and reduced my gym time in a big way. Needless to say but it's a numbers game, resulting in gaining the fat back I lost to do the show. Since going off diet I ... Mon, 21 Jan 2013 01:08:24 EST Shoulder issue My right shoulder - appears to be at the deltoid insertion point - is killing me. I can't do a dumbbell overhead press or even a pushup. <BR> I know I need to rest it but at what point do I need to have it looked at? I am not sure if it is tendonitis or a tear. Grabbing milk from the fridge is painful. <BR> Any thoughts? <BR> Thanks. Sun, 20 Jan 2013 14:27:03 EST Evangelism Last night, I was at my crochet/knitting/cross-stitch group and I could NOT shut up about strength training. I felt like I was one song away from a revival-style conversion with some of these ladies. I love love love heavy weights, low reps and it was like none of them had ever heard this before. <BR> <BR> How do you get people who are nervous about big weights to stop picking up the little pink dumbbells and go for the heavy stuff? And does anyone have suggestions for people who don't have ... Tue, 15 Jan 2013 12:07:54 EST Age question I have a question...on the local news just now they were reading "ways you make yourself look <BR> older"(didn't catch the site it was from)-1 the the ways listed was women lifting heavy weights <BR> at the the gym! Said it made your skin saggier! Anyone ever hear such a thing? I am "older"& <BR> I lift fairly heavy-if I go lighter in the future-will my skin just hang? Only difference I see now is <BR> muscles! Any thoughts? Tue, 15 Jan 2013 06:34:02 EST Hi Hey guys, I'm Elizabeth mom of 3 grate teens. I'm trying to lose 75 lbs the right way not the fast way. I want to get back in shape and run the run for your life 5k. Today is day 1 of me trying to lose weight and get into shape, I also to build muscle, and be hot. Sat, 12 Jan 2013 21:21:11 EST Digestive Issues I'll try to put this delicately. <BR> <BR> Since increasing my protein two weeks ago, I am having some "going" problems, as in not "going" often enough. I get at least 35 grams of fiber each day and drink a gallon of water, so I'm at a loss for a solution. The bloat and discomfort of this makes it tough to eat the number of calories I'm supposed to eat each day. <BR> <BR> Can anyone help? I need to stay around 1600 - 1800 calories, the lower end most days, and I don't want to do anyt... Mon, 7 Jan 2013 12:09:25 EST Back to Do What Works I used to be a member about 2 or 3 years ago, and SparkPeople helped me a lot in achieving the goals I had set for myself. Once I got there, though, I began to focus on other things, drifted away from SP and eventually deleted my profile. It's been all downhill from there. I am back now to do what I know works for me and it's nice to see some faces and names that I remember. Thank you for still being here. Fri, 4 Jan 2013 10:03:25 EST Cardio? What type of cardio you do? And for what purpose? <BR> <BR> I'm working on heart rate training this week and it's boring the every living crud out of me. Some people have suggested HIIT instead and that seems to be a fav of the bodybuilding-type fitness models since it helps preserve all that muscle we're trying to build in the gym. But I actually LIKE long slow runs and would like to have more endurance....hence the 65%-75% of maximum heart rate training stuff I've been doing. <BR> <BR> I... Wed, 2 Jan 2013 22:47:34 EST Longtime Lurker First Time Poster Hi Ladies! <BR> <BR> Just wanted to introduce myself and say how much reading all the information your team has posted over the last year or so has meant to me and my progress. There are some really smart, motivated, and determined women in here and I wish there were one of you at my gym! I've finally decided to jump in and try to participate as best I can although I'm certainly no expert. <BR> <BR> Lifting is my favorite thing at the gym. It just makes me feel good and I've been lifting... Wed, 2 Jan 2013 16:01:24 EST Hello Iron Maidens So glad others my age group are still in the trenches digging out!!!! My plan this year is to go back to my first love...Pumping iron! But also will add some pilates for strecthing and balance. Happy New Year everybody! Mon, 31 Dec 2012 12:31:17 EST Supps in general Hey ladies, <BR> <BR> I didn't see a recent post covering supplements in general so I wanted to throw out this question for discussion. What, if any, supplements do you take? Vitamins, powder- creatine or just whey? Is anyone taking PEA? Sun, 30 Dec 2012 13:47:36 EST programs Hi there, <BR> I was wondering if someone had a program (book, website) so I can lose more body fat and build lean body mass. Free would be nice so i don't have to buy a video program which I won't be at home. I go to the gym and have most things available there at 24 hr. fitness. <BR> I'm at about 24 % body fat and would like to get down to about 20-22. Anyone have any sure programs or exercises in a program? <BR> <BR> Thank you <BR> Turtle Sun, 30 Dec 2012 01:40:35 EST Hi:) Hi:) I'm Trish. I like working with freeweights over machines. Since my gym time is limited, I mostly use Nike Training Club at home:) Any tips tricks etc appreciated:) Also like making new friends:) Wed, 19 Dec 2012 05:42:20 EST 5-3-1 Anyone else out there doing Jim Wendler's 5-3-1? I'm on week 3 and have been doing the triumverate plan. I'm thinking about trying to do the periodization bible accessory work next month, but I'm a little leery of how much time that will take. I can usually get through the triumverate stuff in about 30 minutes. Wed, 12 Dec 2012 12:33:17 EST Hello and help! Hi sisters, <em>104</em> <BR> I used to do weight training in high school and was in great shape. I hate cardio but I suffer through it and now want to start back up with a strength routine. I'm mostly using my body weight and free weights. Does anyone use the spark videos for their routine? These are the videos I plan to do today. <BR> <BR> 6 minute hips, glutes, and thighs <BR> 15 minute abs <BR> 9 minute arm workout with dumbells <BR> <BR> I plan on doing some variation of spark video... Wed, 12 Dec 2012 09:03:53 EST Please Critique My Program! Newbie Here! Hello! <BR> <BR> I am new to weight lifting as well as whole fitness scene so as a total noob please forgive my silly questions.. <BR> <BR> Right now I am working out with 30 Day Shred and I will be finishing on December 18th. I want to move on to something more energizing and weight lifting as my next fitness routine.. <BR> <BR> I plan to work out with Zuzana Light's HIIT type workouts three times a week. And I would like to incorporate Strength Training in between. <BR> <BR> My first ... Sat, 8 Dec 2012 02:24:55 EST Newbie, but no stranger to the weight room... Hey Everyone! <BR> <BR> Looking forward to chatting and getting inspired to continue my hard work and hopefully be of help to others seeking a healthy lifestyle. <BR> <BR> Re-joined Spark People after a years-long hiatus. I'm not where I should be physically or mentally so looking forward to kicking my own ass lol. <BR> <BR> Accountability is the first step to success I go! Fri, 7 Dec 2012 18:51:13 EST Bench Press Plateau--help! I know plateaus are a part of weightlifting, but I can't figure out why I'm making regular progress on everything except my bench press, which is stuck at 115 pounds. I do a lot of the usual ancillary exercises (dips, overhead presses, tricep work, etc.), but I was hoping someone might have a suggestion or two. And I'd also be interested to know how you handle the frustration of a plateau. Wed, 5 Dec 2012 22:15:15 EST Hi! New-ish to lifting.. Hi everyone, my name is Karyn and I'm from Toronto, Canada. <BR> <BR> I'm very impressed to find such a vibrant group of women who lift weights here on SP... I've been thinking about getting into lifting as part of my fat-loss journey. I just started working out in the past few weeks, so mostly I've been running intervals on the treadmill a few times a week and then doing a few sets of strength training exercises after that, but I think it's time to amp up and start a real program of liftin... Sat, 1 Dec 2012 19:37:42 EST Best drink for protein and recovery..... Even before I started working out I had a problem getting enough protein in my diet. Now that I'm lifting weights I know it's even more important. I wanted to drink a meal replacement drink after lifting weights three times a week but I'm having a hard time finding a good one. I want it to help my muscles recover and to help increase my protein intake. I tried muscle milk but I read online that it will help you to bulk up and I definitely don't want to do that. I want to tone up and build str... Fri, 30 Nov 2012 17:40:10 EST Avoiding Temptation - help please!! I'm trying to get seriously ripped in 8 weeks. I'm okay right now so I think it's do-able, but I am needing help with diet. Specifically, I need some strategies to avoid temptation to indulge in crap (ie sugary stuff and chips), which are, unfortunately, in my house all the time (I live with males who all have a ridiculous metabolism and fight to put on weight). If I can manage this I can flatten out the belly, which is the major concern. Any behavioural strategies working for any of you?... Wed, 28 Nov 2012 15:41:32 EST Muscle question For the most part,my arms have greatly improved since strength training...the problem I have <BR> is under my arm-it's as if the (triceps)muscle has tightened up until about a few inches of my <BR> armpit where the hardness stops-am I nuts?! How do I fix this? Mon, 26 Nov 2012 08:00:47 EST Don't want large arms: So I'm going to start working out tomorrow. I'm looking through pictures of fitness models and they all look great except for the fact that quite a few of them have arms and sholders larger than I would like. This is a link to such arms http://f***<BR>0068573129 <BR> <BR> The f*** is considered profanity by sparkpeople so I had to edit it. To get to the website you will have to type in the actual word. <BR> <BR> I just want to know what I can do to not look li... Sun, 25 Nov 2012 22:31:26 EST Hello!! Hello there, Im excited to be a part of this team. Its funny because Iron Maidens is the name of my competitive figure team, so this has to be the right fit for me. I'm all about Muscle and Beauty. I hope to connect with anyone who has the same goals in mind. To lean out and get Fit and Sexified and ready to rock that bikini. <BR> Blessings~ <em>381</em> Sat, 3 Nov 2012 13:41:11 EST help with pushup difficulty I usually do regular pushups and decline pushups (toes on bench) but today I did single leg pushups which are just like regular pushups except one leg is up in the air. They felt harder than regular pushups so when I got home from the gym I googled to see what % of my bodyweight is lifted with both types. It turns out that a regular pushup means you're lifting about 68% of your bodyweight but I couldn't find a figure for the single leg version. However, I did find (in several places) the adv... Fri, 2 Nov 2012 07:28:34 EST Too much cardio or need more calories?? I have been lifting off and on for about 20 yrs. After a rough 3 yrs I recently lost 30 lbs and feel like my old self again. Now that I am older though, the last bit of body fat isn't coming off as easily as in my younger days ( I'm almost 40). I had my body fat checked at work with an electrical current device and it said I was 22.4%. I think it's probably more. I would like to get down to 18-20%. I am 5'5'' and weigh 133. <BR> <BR> My routine for the last month has been- <BR> Mon- C... Thu, 1 Nov 2012 15:30:11 EST question about strength training I love strength training, I usually have one rest day. Today I woke up ready to do my scheduled "arms" routine but my left bicep & in between my shoulders made me stop. On the weekends I do 2 workouts, one strength one cardio. My question is: since I do 6 days of strength is that too much? Should I take 2 rest days instead of one? Fri, 26 Oct 2012 21:38:18 EST Can I skip calve exercises? So I've decided to start working out. I'm only 5'3" and I have super short legs and even shorter calves. I'm so paranoid that too much weight lifting is going to make me look even shorter. So I'm wondering if I can skip the calve exercises and just do the ones for quads and hamstrings. Any advice would be great. Sat, 13 Oct 2012 18:02:03 EST I made a muscle without even trying this morning! I was just reaching behind me for something and saw my bicep! Woohoo! <BR> I'm Tricia and one of my big fitness goals is to be able to do a pullup. So my workout plan is structured around upper body strength and pullup building exercises. I'm a mom of 4 living in the Rockies with my husband of 22 years. I like photography and cooking. I'm a picky reader. That is, I love to read and would probably do it all the time so I am selective to keep myself slightly sane. Fri, 5 Oct 2012 10:53:11 EST Advice On These Weights I'm looking into getting some heavier free weights for the house but I am broke so need some cheap ones. I found these on the site and was wondering what you guys think. They only go up to 40 pounds but I am just starting out so maybe that will be enough to keep me going for little while? <BR> <BR> What do you guys think? Do you think these will work ok and be enough weights for a bit? Or do you know of any other quality free weight sets (I prefer the adjustable ones to save s... Tue, 2 Oct 2012 18:02:51 EST Muscle Woman to Be!! Hi, my name is Amanda, and I want to be a real Muscle Woman as my daughter already calls me. <em>85</em> lol I started out in May of this year at 219. I started with just drastically cutting my calories and lost 19 pounds. Then I found out I had hypothyroidism and started treatment for that in June. When searching the internet for sites about my condition, I ended up on Spark and joined. The rest is history as they say! I started working out along with a healthier diet and thyroid meds at t... Sun, 30 Sep 2012 22:47:05 EST NEED HELP!!! Hi ladies, I was wondering if anyone of you know a home upper body workout I could do that does not involved any equipment. I usually sabotage my training when I go away for the weekend and can't make it to the gym. All workouts I find always involve dumbbells or resistance bands. <BR> <BR> Thanks Fri, 28 Sep 2012 22:24:27 EST Admitting you need help is the first step! Greetings! I’ve been on Spark for a while and I’m almost to my goal weight. I’ve done this with controlling my diet and LOTS of cardio. I love walking. <BR> <BR> Did you notice something miss – yeah me too. My ST is almost non-existent. I WANT the benefits of ST but I tend to find it a bit boring and/or don’t really know what the heck I’m doing. <BR> <BR> So I’m here! Teach me, train me, MOLD ME!!! As the saying goes: “Diet to look good in clothes, exercise to look good naked!” ... Wed, 26 Sep 2012 14:02:19 EST Frustrated I'm getting bigger (and heavier)...I need some advice. <BR> <BR> I've been consistently weight training for the past 6 months or so. Usually 2-3 times a week, lifting heavy weight for 20-30 minutes. I have started adding in some cardio back...I get 1 HIIT workout in, and usually 1 long run of at least an hour. Unless you count cleaning the house/playing with kids, I don't always get 3 cardio sessions a week. I usually have 5 days to workout (cardio or WT), so if I get 3 WT sessions, I on... Wed, 26 Sep 2012 12:43:00 EST Looking for some advice Hi All, <BR> <BR> So I don't really know where to post this but I'm hoping you all can give me some advice. I've been counting calories since the beginning of July. Over about 6-7 weeks, I went from 155 to 147. Then I started really working out and strength training. I can definitely tell over the past 5 weeks that I've been strength training that I'm getting stronger. I'm definitely putting on muscle and eating a lot of protein (130-140g, usually 30%+ of my calories) which I think is helpin... Sat, 22 Sep 2012 18:32:54 EST Never, ever posted anything anywhere - I'm new Hi all. I'm not sure if this is the right "team" for me but I've looked on more obvious teams and I doubt they are right either. In my mid-40's, got a couple of kids, and I've been working out in gyms for about 20 years. Issue is ongoing body image problems. I've had counselling many years ago and a bit more recently, surgery years ago, and mostly I find I likely work out to attain something impossible. Objectively, I don't need to lose weight (BMI is about 22 and I wear a dress size 4 a... Wed, 12 Sep 2012 18:18:49 EST I'm stronger than I think I'm 26, I've owned "Smart Girls do Dumbbells" for 5 years. So I've known for years not to be afraid of "bulking" up, and I've always thought women with muscles look great, but I've always underestimated my own strength and how much weight I can lift. I've always ended up with relatively light dumbbells (I don't belong to a gym, so the equipment would be what I buy and bring home). <BR> <BR> This time, I bought a set of 3, 5 and 8 lb dumbbells. I ended up doing all the exercises with the 8... Fri, 7 Sep 2012 22:06:06 EST Hello Iron Maidens My name is Pamela and I'm 58yrs My SparkPage pretty much tells my story. The name of this Spark Team caught my attention and reading some of the posts made me want to join. <BR> <BR> I LOVE LOVE strength training which has helped me lose weight and reshape my body over the past couple of years. I'm an "at home" exerciser and have never had a gym membership or been in I was tickled pink when my son purchased the SelecTech Bowflex dumbbells for my birthday last year be... Wed, 5 Sep 2012 17:04:55 EST Mixing Running and Lifting I am about to add lilting to my fitness program--New Rules of Lifting for Women, 3x/week. Previously, I had been running 4x/week and doing two cardio cross training days (mostly biking or hiking). Excited to be branching out; I think adding ST will be great for my body as I age (I'm almost 40 w/4 kids). <BR> <BR> But I'm worried about overtraining. I know I need time in between workouts to let my muscles repair, and my running books say the same thing as the lifting ones do on that. But I'm... Sun, 2 Sep 2012 10:08:18 EST BodyPump? I am nearing my goal weight but realizing that to get the look I want (and be able to stay in my goal range), I need to start strength training. My new goal is to decrease my body fat % and increase my muscle mass. My current body fat is about 30% (+ or -), and I'd like to be around 24-25%. I've never done much strength training before. <BR> <BR> Just wondering what you all think of Body Pump as a way of doing that? It's easy to fit into my fitness schedule, which is already kind of full ... Sat, 1 Sep 2012 01:12:32 EST Hello - New to Team Hi there, <BR> <BR> My name is Ellen and I am happy that I found this group! <BR> <BR> I have been attending group fitness classes since October 2011, but then some digestive issues really threw me for a loop. <BR> <BR> Getting back into the swing of things now, joining a gym and heading back to my group classes. <BR> <BR> I am looking forward to reading what others have to say about nutrition. I found out that I am allergic to a lot of things - hence why I got so sick earlier this s... Fri, 31 Aug 2012 13:13:39 EST Hello sisters in iron! I'm 28 and have been weight training on and off for a few years. I read Oxygen magazine. I don't love everything about it but I have not seen a better weight lifting magazine for women, and it's been a big help in my own journey, I must say. <BR> <BR> I'd like to continue weight training and lose some fat so that more muscle shows. I do cardio as well. <BR> <BR> Glad I found this team! Wed, 29 Aug 2012 01:00:37 EST Strength Training and Highland Games So here I am, about 5 lbs from goal, full well knowing that I need to work on strength. So much of the focus is on weight here, and most everywhere!! Trying to find people focused on strength (which will help burn fat, which will allow me to eat more, which will help me to get strong....) has been a chore. I'm beyond resistance bands and 3 lb hand weights and work out in a small rural gym where the women do cardio and toning and never are seen using free weights. <BR> <BR> I just started com... Fri, 24 Aug 2012 14:57:05 EST good morning Iron Maidens Good morning, thought i would stop by and introduce myself. I am Hoosier2126, 38, 4 kiddos (2 step, 2 mine), a hubby, Tim.. we've been married 1 year on August 20th, 2012(dating since august 20th, 2000). I along with Tim own a Body shop. <BR> <BR> I just starting lifting in May, love it love it love it! i look forward everyday to getting out in my lil dungeon and pushing my limits. My overall goal is to compete in the 2013 Bikini comps in NPC or IFBB.. so thats what i am working towards g... Thu, 23 Aug 2012 08:12:42 EST New to team, not to strength ... Hello, I am Chef and I'm not new to strength training or to spark. I've been on spark before and have been back awhile with the name of Chef because I'm trying to do more cooking at home and increase my skills in that. I'm not a chef lol. <BR> <BR> I exercise every single day and only do strength training twice a week at this time in my life. I love it and will be increasing again to three days, I think, at some point. Still somewhat rehabbing an injury from two years ago, have lost a little... Wed, 22 Aug 2012 21:16:54 EST ready to firm the flab! Hi, had bypass & back surgery, looking forward to having the cosmetic surgery & I want to get as toned and fit as possible before I schedule it. Arms seem to be the most difficult things to firm up....geeez can't a fluffy gal catch a break! Lol Wed, 22 Aug 2012 19:34:49 EST Wow, a forum for weight trainer, this is for me... Hi, I am new to this site, new to all the groups really. I have been on sparkspeople sort of for the last 10 months. It's really because I know how to work out and even eat the way I need to in order to loose. But it is a good site for me because i can log my food with out counting how many calories I need to make my quota at the end of the day. A little about myself, I love to train, but I got lost after having kids. I have gained weight and I have picked up the weights inconsistently now... Tue, 14 Aug 2012 02:42:27 EST Hello, I'm new. I've seen this group on a lot of profile pages, but I just recently joined. <BR> <BR> I am a slacker when it comes to strength training, but I've finally been doing it consistently and I feel really good about it. I'm getting close to my weight-loss goal, and I think that strength training will be an important part of maintaining my weight and continuing to improve my physique. <BR> <BR> I look forward to interacting with you! Tue, 7 Aug 2012 16:52:48 EST Any Arizona lifters? Would love to meet up for some workouts, especially at the gym (LA FITNESS) if you have a membership. Let me know if you live around here and would like some socialization! <BR> <BR> Janice Thu, 2 Aug 2012 09:28:42 EST Cardio plan What's your cardio plan? Thu, 2 Aug 2012 01:10:55 EST Hi People! I'm 40, trying to lose about 60 pounds so I look and feel goooood! <BR> <BR> I'm new to weight training, so any quick ideas will be welcome! <BR> <BR> Thanks for the support! <BR> <BR> :) HG Mon, 30 Jul 2012 20:26:10 EST Quick shake recipes for blender? I'm going to get a blender and was wondering if you have any quick yummy shake combos. Wed, 25 Jul 2012 01:04:01 EST iron maiden Hey Sparkies my name is Steph and I am working towards transforming my body with hopes of one day being in the mma. Wed, 25 Jul 2012 00:59:50 EST Breast feeding and weIght lifting Hi all! My youngest is 2 months old and ebf (exclusively breastfed). I have 15 lbs left to loose to get to my 115lb goal. <BR> I'd like some knowledge on what to eat to be able to keep up with my daughters intake. <BR> <BR> Also. I'm the "ring leader" in my group of friends. I get everyone to workout and at least walk in the evenings. We all have kids. <BR> One friend is 100 lbs overweight. Can she do the same stuff I do, safely? <BR> What would you recommend for her? <BR> Thank you!! Thu, 19 Jul 2012 14:13:03 EST Newbie Routinge Question Hi there! I am pretty new to strength training and am starting working out at a nearby gym. Could you comment on my plan a bit? Is there anything missing or completely wrong? Thanks! <BR> <BR> I want to go to the gym 4 times a week for ST. 2 days upper body & 2 days lower body. 3 sets of 10 to 12 repetitions. How much weight? I have no idea. I will experiment and keep it on the low side for the first week for sure - maybe even no weights for some of the exercises for the first week. <BR> ... Sun, 15 Jul 2012 11:32:35 EST Question on shoulder development Hi all. Hoping someone can help. I have been reading a ton on this and still not sure what to do. The problem is my shoulders are starting to pull forward from training. I always had great posture and now I have to make a real effort to pull my shoulders back. An issue I had from the start is that I have bad rotator cuffs and joints that hyperextend. So when I do shoulders I have to be extra careful, work slow and with a relatively low weight or the joints aren't happy. Really the only moves ... Sat, 14 Jul 2012 00:55:15 EST Getting Buff!! I'm not new to weight training, but I got kinda off track after switching jobs last year (new gym, new routine, etc). <BR> <BR> I gained some weight with the new job, and more importantly...I gained inches (not the muscle kind either). I've been in a rut. I've been a runner for the past few years, so I first turned to running a 1/2 marathon this spring (my 3rd half marathon). Not only did I not loose weight, but found training boring and dreaded almost every run. So, I knew I needed to t... Thu, 12 Jul 2012 10:21:51 EST Message Removed Message Removed Wed, 11 Jul 2012 16:21:36 EST Calories and Macronutrients Hey everyone. I was curious about where everyone keeps their calories, protein, fat, and carbs. I am newer to weight training. I still have some fat to lose, and I obviously want to build muscle. I would love to hear about others experiences and hear some suggestions on caloric and macronutrient intake. <BR> <BR> Thanks! Sat, 7 Jul 2012 16:23:34 EST Hi Ladies! Hey everybody. I'm Hillary and I am new to the team. I am really excited I stumbled across this team. I have recently started weight training and switching up my diet after being inspired by a fitness model's transformation I saw on I didn't think I'd be able to find a place on spark that supported my higher protein - weight training lifestyle. Happy to be here and hope to learn a lot from you ladies! Sat, 7 Jul 2012 16:19:23 EST Eating before Boot camp class I'm about to start a boot camp class. It's starts at 6:30am. Any ideas on how to eat before class and timing? I know from past experience I can't weight train on an empty stomach...not sure if it's blood sugar issues or what, but if I don't eat before hitting those weights I get shaky and light-headed. Because of that, I always do weights about 2 hours or so after a meal. My first class is Friday so I don't have much time to experiment. :-( <BR> What has worked for you? Sat, 7 Jul 2012 12:43:58 EST Hi all Hi all, <BR> <BR> I've been cutting out carbs (pasta, rice, bread, potatoes etc) due to health reasons and I've lost 35 lbs so far. <BR> <BR> I've joined a gym 6 months ago and I still don't see the results I want. My arms are getting tone but my abs are still flabby and I want to lost 15 lbs. <BR> <BR> I lift weights and do cardio, 1 hour 4 times a week. <BR> <BR> I need a routine or something!! I'm so frustrated.. <em>46</em> <BR> <BR> Any advice? <BR> <BR> Thanks Mon, 25 Jun 2012 21:53:47 EST Hello! Hey- <BR> My name is Alicia and I have been lifting a little bit along with cardio to lose almost 60 pounds. Now I am dedicated to toning my body and for the last 3 weeks have noticed a big difference! I never thought I would be lifting heavy to help my body (no one ever told me!), but I absolutely LOVE it! It's so addicting. It's made me feel very powerful in such a short time! Glad I found this team <em>334</em> Mon, 25 Jun 2012 18:06:25 EST High Fiber Snacks I'm looking to get my fiber intake up to at least 30g a day. Does any have any ideas besides nuts, apples or suppliments? Fri, 22 Jun 2012 15:22:46 EST Deleted! Edited to delete...some research answered my question. :) Sun, 17 Jun 2012 09:18:41 EST How do YOU calculate calorie burn? I am just curious as to how all you ladies go about calculating calorie burn and putting it in Spark People. I know there are a million and one ways to do it, but here is what I find works best for me: <BR> <BR> Cardio: <BR> I have a heart rate monitor but the calorie burn function is not accurate (it overestimates by 200-600 calories). I use the average heart rate function and I put my average heart rate into an equation that takes into account heart rate, age, weight, sex and VO2Max. A ... Sat, 16 Jun 2012 07:45:22 EST lifting Hello my name is luisa Mother of 3 and I have started lifting weights because of oxygen magazine I have learn that I need to tone my body beside losing weight. hope to get involved in this site to keep pushing to do better. Wed, 13 Jun 2012 13:01:26 EST Hello Iron Maidens! Hope everyone is doing well! I'm Vidah and I'm so excited that I found a team focused on weight lifting! My husband is an avid weight lifter and I used to just focus my workouts on running long distance...until I finally gave in and listened to my husband explain the importance of weight lifting. He introduced me to; after finding a fitness plan that worked best for me...I FELL IN LOVE. I started off with 23% body fat and after 3 months (and still counting) of shifting my focu... Fri, 8 Jun 2012 23:03:12 EST Just getting started Hi, I'm 47 and have always wanted to strength train. I just started working with a trainer about a month ago. Progress has been slow but I do believe I am finally stating to get stronger. I have about 25 - 30 pounds to loose so I am hoping that building muscle is going to help! And of course eating right too. Wed, 30 May 2012 17:49:41 EST Newbie Hi Evereone! I'm a newbie here. hoping to make some more progress in my weight loss journey :) with supporters from spark people :) Fri, 11 May 2012 00:23:57 EST Hi, I'm Carla - beginner Hi - I'm Carla and I am just starting to add some real strength training into my workout routine. Right now I'm doing Couch to 5K three days a week with "choose your own adventure" kind of cardio on weekends - I basically try to find fun ways to fit in walks, dance around while I'm cleaning etc. On alternating days, I do strength workouts. I want to get away from the machines in the gym and I have been doing some upper body work with free weights as well as some bodyweight exercises (negative... Wed, 9 May 2012 12:35:13 EST Does anyone do Power lifting competitons? Advice I am going to be competing in my first power lifting competition and would love some advise. <BR> <BR> How should I prepare? <BR> <BR> What should I expect when I get there? <BR> <BR> Any thing I should bring? Tue, 8 May 2012 10:36:53 EST Getting Fit and Fabulous!!! Hi all!! <BR> <BR> I've spent years making sure that everyone else was happy and wasn't as concerned with taking care of myself. I have a child with Asperger's Disorder (form of Autism) and another one with kidney and oral/palate issues; being a single mother to these two really hit home late last year when i found out that i have some 'girl' issues that could have me out of the game for a while...who else is there to care for them, provide for them, and advocate for them? No one else but me... Sun, 6 May 2012 14:55:42 EST New to Iron Maidens Hi everyone....My name is Connie. I am 63 yrs young, married 43 yrs.. have a son ..daughter in law and 2 beautiful granddaughters. I joined SP a couple months ago but just now posting because I could not figure out how to post and still having a little trouble finding my way around the site. I need to lose 20 to 25lbs and need all the support I can get. I recently joined a gym but have not been going as much as I need to...soooo joined Iron Maidens and the Bootcamp challenge to give me the p... Sat, 28 Apr 2012 21:49:20 EST Choosing to lift weights Hi, I love the toned 'cut' look on as I think it makes people look healthy and shows someone really takes care of their body. However, I am usually one of the only females pumping weights with the guys. I was just wondering why other women choose to lift weights and what benefits they have noticed? Sat, 28 Apr 2012 18:51:48 EST A whole new world Hello all I am new. New to being a normal weight, new to this team! I lost 150 pounds through clean eating and have just added exercise into the mix. <BR> <BR> I do my elliptical at home (4X a week), I dont have a gym but i dont think i need one either. <BR> I have some weights here, but not many. I am looking to gain muscle! (big surprise right LOL) <BR> Just added more protein into my diet but not sure it was the right move for me, but i was fighting terrible hunger at 11 and 3, so i cho... Wed, 25 Apr 2012 04:43:32 EST NEEDED - Full body, at home routine Hello! I am new to strength training. I began using weight machines and doing reps with resistance bands in physical therapy about a month ago and I really enjoyed it and benefited from it, and would like to continue building muscles with a strength routine. <BR> I work full time and have a very tight budget, so, for the time being I would ideally like to workout at home. <BR> (Currently I already workout on my stationary bike and do yoga videos.) <BR> I am looking for a routine that <BR> a... Tue, 3 Apr 2012 12:30:46 EST Carb cycling In a couple weeks my 12-week program has us start carb cycling. I'm trying to read up on this so I understand it better, and I came across something that said this is generally used by people who are already somewhat lean and that if there's excess fat that basic caloric restrictions(like I'm already doing) were just as useful. <BR> I started with alot of flab and I'm hovering around 30% body fat after 7 weeks of diet and training. Should I even bother carb cycling? Should I try it so I get... Sat, 17 Mar 2012 23:41:27 EST Message Removed Message Removed Tue, 13 Mar 2012 21:02:55 EST Message Removed Message Removed Mon, 12 Mar 2012 15:02:32 EST Poll re: your genetics I just finished reading an article in Women's Health about the roll genetics play in our lives and fitness levels and I'm just curious how many people have reached their goals and/or made significant progress toward reaching them despite not so favorable genetics? Sat, 10 Mar 2012 17:04:49 EST Message Removed Message Removed Fri, 9 Mar 2012 16:38:41 EST Skinny fat - ST beginner needing advice I have finally made it to where I am comfortable with my weight but I'm what you call skinny fat and that, I am not happy with. I have little to no muscle definition and that's why I joined this team. I'm really interested in learning how to tone up and lean down, but I've been somewhat discouraged because the sparkies that I have contacted for advice have not responded. I just want to know the basics of what it is I need to do to lose the fat and gain muscle. I feel like I have done card... Thu, 8 Mar 2012 18:47:17 EST Titanium necklaces (Phiten, etc.) Hi all, <BR> <BR> Glad to be back on Spark. I've been gone for a while. I wanted to see if anyone used or had any thoughts about the line of titanium jewelry (necklaces, bracelets). They appear to be big in sports. I recently got one of the necklaces. Wanted to see if it made a difference. Originally thought to only wear it to teach Zumba and go practice Krav Maga and BJJ but I have it on all the time. I don't really notice any difference. Anyone else use them? <BR> <BR> On a side note, I h... Thu, 1 Mar 2012 16:33:12 EST Need Body Fat % Thoughts Hello: <BR> <BR> I made a mistake of posting on the general community and got some crazy replies regarding the question I am about to ask. Would like to hear what this team's opinion is, since people in here are lifting and some are competing, etc. <BR> <BR> I am just wanting to be the best me possible that is sustainable, but looks as good as possible. Planning in entering some events, but not specific fitness or figure or bodybuidling, but doesn't matter. I want to look and feel like I am... Sat, 18 Feb 2012 23:25:00 EST losing energy I'm on my second week of getting back to working out and have run into the problem of being weak and running out of energy not even half way through my workouts. I could drink an energy drink but I workout around 6:30 and i dont want to have trouble sleeping later. Any suggestions would be greatly appreciated. Thu, 16 Feb 2012 11:22:12 EST Protein Help Please!! =-( I'm sorry for the inconvenience ladies but I'm just stupid when it comes to protein. I'm trying so hard and some of the technical stuff just goes right over my head. <em>46</em> <BR> <BR> I bought Body Fortress Super Advanced Whey Protein Powder at Wal Mart the other day. My thoughts were that 1. I need protein. 2. I don't want to invest heavily into proteins and whatnot until I know I'll stick with it. <BR> But now Im worried that I may have bought stuff that won't benefit me in the long... Mon, 13 Feb 2012 19:27:53 EST hi there! I'm Ally (or Elphy), I'm 25 years old living in Central New York. <BR> I'm currently training for the Spartan Sprint in June (my first Spartan!) and am trying to get in better shape for it. I'm looking for another home where I can talk to ladies about different work out routines and dietary needs and you ladies seem to know your stuff! =-D <BR> <BR> My goals: <BR> Complete the Spartan Sprint. <BR> Run 5k easily. <BR> Lose a few pounds and get a nice tight, fit body. I'd like to eventually ... Wed, 8 Feb 2012 22:00:48 EST TODAY: UPPER BODY! Dumbbells/Kbell/ /Suspension-Bo Today's **UPPER BODY** TRAINING DAY! <BR> <BR> *Dumbbells, *Kettlebell(s) and/or Body Weight & *Suspension Training- RIP60 or TRX. <BR> <BR> ANYBODY ELSE THERE WITH ME?!? <BR> <BR> <em>9</em> <em>320</em> <em>323</em> <em>34</em> <em>317</em> Sun, 5 Feb 2012 09:52:18 EST WORKING OUT WITH WEIGHTS I am just starting to work out with weights again. Only have a few at home, I have an option to join a gym for 3 months or join in on a 20 workout boot camp 30 min ea session. Any suggestions which to go with. I am limited on time so have to fit either one I do in. Need some advise. Thanks in advance Fri, 3 Feb 2012 10:43:54 EST My P90X : February 1st - April 30th P90X - Classic workout <BR> <BR> Day One: Chest & Back - Managed first round OK...hit all my pull-ups. Struggled a little in round two (had to use chair!) <BR> <BR> Ab Ripper-X: Did all exercises, just not very pretty!!! <BR> <BR> Tomorrow: Plyometrics (my favorite!) Wed, 1 Feb 2012 17:53:33 EST KETTLEBELL WORKOUTS: DOES SPARKPEOPLE MEASURE??! I did a Kbell w.o. -- 6 sets, 10 reps of 25 lbs. I entered it as my strength training, but SP's fitness tool didn't give it any caloric value!! WTH? <em>227</em> <em>38</em> <em>39</em> <BR> <BR> MsBootcamp Mon, 30 Jan 2012 00:15:02 EST kettlebells Can anyone tell me if kettlebell workouts are cardio or strenth training? Ive been doing a Danskin dvd that has 3 workouts on it ----- and I found a great workout on youtube so Ive been alteranting between these to hit different body parts. <BR> Im liking the workouts................ and starting to feel a difference....... maybe even see one. <BR> Strength training is the hardest thing for me.................... I just cant get started with a good weight training workout - so this is my... Thu, 26 Jan 2012 08:00:18 EST TRX or Similar?? Good morning, Maidens! <BR> <BR> I will be moving next month and I will not be close to a gym, boo hoo. <BR> <BR> I am considering purchasing TRX bands or something similar. Does anyone have any experience with these? Are they worth it? Right now, I typically workout with heavy free weights 3-4 times per week and I am very pleased with my results.... <BR> <BR> thanks!! Wed, 25 Jan 2012 09:52:54 EST Gained 1lb... ...of lean body mass! <em>104</em> <BR> <BR> I lost 1lb through the scales, but when I calculated my lean body mass, I'd gone up 1lb! So it looks like I've gain 1lb of muscle! <BR> <BR> Can't wait for it to start to show... <BR> Sat, 21 Jan 2012 02:57:03 EST Triceps exercises... Still working on finding one I like! <BR> <BR> Any suggestions? <BR> <BR> (I have rotator cuff issues, so dips are out.) Thu, 19 Jan 2012 19:49:44 EST Thinking about getting a Bodybugg - Discount Found The Bodybugg Calorie Management System (Version 3) drops from $199 to $129 to $114, plus ships for free with the code AFPBGV315 from This is $1 less than we have see the calorie counter. This calorie manager gives you real-time results through your computer. It tracks steps, manages calorie consumption with a web-based program and charges through a USB cable. The system has been features on "The Biggest Loser." <BR> Fri, 13 Jan 2012 12:55:28 EST Protein I need them? I was browsing the forum and I see alot of comments about whey and protein shakes. Is it crucial that I drink protein and whey shakes to pump up my body? Or can I build up to it? I don't want to overwhelm myself. <BR> <BR> <BR> Thank you Sun, 1 Jan 2012 16:49:44 EST Newbie with some random questions I have a very sporadic strength plan. Looking through what people are writing here, I can see that I need to set out a plan, which I am going to do. However, two questions (please excuse them if they seem obvious!) <BR> <BR> 1) Obviously it is best to leave rest days between strength exercising. However, in your opinions, is it better to focus on one area a day, or to do a short all over and THEN do one area. <BR> <BR> 2) It better to increase weights or reps? Should I increase reps THEN we... Sun, 1 Jan 2012 16:47:14 EST New from the UK Hey everyone! <BR> <BR> So I'm new to the group, but not to Sparkpeople. I made a descision over the last month or so that I wanted to shift my focus from having the body of a supermodel, to actually having muscles! <BR> <BR> I'm familar with using weights of around 6-8lbs (3-4kg) to train my muscles for running, but I've never really used weight machines and the like. I'm hoping to build up gradually and I look forward to getting to know you all. Sun, 1 Jan 2012 16:36:11 EST New and looking for a SparkPeople Partner! I'm Lauren, and I'm 21 years old. I've been weightlifting for a little over a year, and I'm not where I should be for the length of time that I've been lifting. I was 97lbs (4'11") when I began, and worked up to 107 during the Spring of this year. Due to lack of exercise, I've since dropped back down to 101. <BR> <BR> I restarted a few weeks ago, and I see improvements already! But I'm ready to put on some serious muscle! I would love to have an accountability partner! If anyone is inter... Wed, 28 Dec 2011 11:30:44 EST new i m new. very excited to get started Tue, 27 Dec 2011 16:09:04 EST Not enough hours in the day Hi, <BR> <BR> My name is Jacquelyn and I am new to the forum. I am having some issues with having enough time to work out. I am a single mother and I also work full time and go to law school part time. Last fall was my first semester in law school and my first attempt to juggle my time between work, school and my 3 year old. I am blessed to live with my parents and they offer me a lot of support. <BR> <BR> Before I started law school, I would work out 5-6 days a week. I wasn't loosin... Mon, 26 Dec 2011 00:40:12 EST exercising when exhausted Is it a good idea to exercise when you're exhausted? <BR> Is it a good idea to pick up the same intensity level of exercise if you haven’t been able to exercise at that level on a regular basis? When I train regularly, I can do some decent weights at decent reps. <BR> <BR> For the last several weeks, I’ve put in some extremely long work days 6 days a week that have left me no time to work out and burned out exhausted. When I finally had a chance to make it back to the gym, my trainer wante... Sun, 18 Dec 2011 11:02:25 EST Your favorite motel workout/ xercises So I'll be traveling this coming holiday season and that means time in motels. The places I'll be have no pools or gyms, also going outside to workout in places I'm not familiar with sounds like a bad idea. I was planning on doing the usual body weight things like pushups and I might be able to take some resistance bands that will liven things up. <BR> <BR> I wanted to know if you had any moves you like to do in small hotel rooms with almost no equipment? <BR> <BR> Loren Tue, 13 Dec 2011 18:48:11 EST 1 set and "As Many Reps As Possible"? Hi guys! <BR> <BR> I'm almost through the beginning weeks of The New Rules of Lifting for Women and I'm supposed to do these two workouts that involve doing the same exercises I've been doing for one set and as many reps as possible. I'm kind of a wimp and need to psych myself up for a normal set, so I'm nervous about these two workouts and I don't know what to expect. <BR> <BR> Have any of you guys done this type of workout? What's it like? Should I expect myself to be able to do a normal ... Fri, 2 Dec 2011 11:04:28 EST hello i'm ROE! Ive been strength training for over a year now and ive lost a good chunk (50) since June. I have envy of arms and knees right now (my knees are old, LOL), but I can hang with the young guns. I look forward to being on this page. Wed, 30 Nov 2011 17:46:49 EST Sandbag workouts Anybody work out with a sandbag? I just made my first (about 30 pounds). It is great for squats, deadlifts, cleans, thrusters. Just wondering if anyone has any more practical applications for them, beside running down the street with one thrown over my shoulder. I am enjoying this one so much I plan to make a 45 and 60 lb ASAP. Mon, 28 Nov 2011 22:37:24 EST Question on long term goal creation Back in the day I was able to create Long Term Goals (with prompting for medium and short term goals) in Spark, I think it was through the Other Goals tab. I cannot find that Long Term Goals option. Does anyone have a link to it or a way for me to find it? I am working on some big 2012 goals and need to get my info in order. <BR> <BR> Thanks! <BR> <BR> Loren Tue, 22 Nov 2011 17:38:19 EST Hello everyone Hello, <BR> <BR> Just got back onto Spark People after a while of being away. Last time I didn't utilize the message boards or communities much, so hopefully this journey will be different from my last. <BR> <BR> I am a former Marine who got out a couple of months after having my baby many years ago. I have been a stay at home mom since getting out and am a proudly serving in a different capacity as a military wife. I've been struggling to lose weight for quite some time now, my baby is no... Thu, 10 Nov 2011 18:25:56 EST Lifting Questions? How should I lift to musle failure? <BR> <BR> How long should I rest between sets? <BR> <BR> If I'm not completely burnt after a weight session, am I doing it wrong? <BR> <BR> - <BR> <BR> I need some major pointers and advice. Tue, 8 Nov 2011 12:50:56 EST