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  #1  
May 28th, 2007, 07:58 AM
TrainingWithTonya's Avatar Platinum Supermommy
Join Date: May 2007
Location: Fitzgerald, GA
Posts: 8,389
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Workout 5/27/07

Cathe Slow & Heavy Chest & Back (65# on the bench press, 2 15# dumbbells on everything else)--45 minutes
Body Waves Aerobics--20 minutes
Treadmill (intervals up to 4mph for 2 minutes, 1.632 miles)--30 minutes
P.M. Chi--20 minutes
Training With Tonya Stretching for Stress Relief--30 minutes

Total workout time--2 hours 25 minutes

Measurement Tracking--5/28/07

Weight--154 pounds
Skinfolds--6, 8, 12--26mm
Body Fat %--13%
Body Fat #--20.02 pounds
Lean Body Mass--133.98 pounds
Neck--13"
Wrist--6"
Forearm--7.5" Midpoint relaxed; 10" Thickest flexed
Bicep--11.75" Midpoint relaxed; 12.75" Thickest flexed
Bust--37"
Waist--31.25"
Lower Abdominal--36"
Hips--39"
Thigh--20.75" Midpoint relaxed; 22.5" Thickest flexed
Calf--12.5" Midpoint relaxed; 14.75" Thickest flexed

Workout and Nutrition Plan--5/28/07

Daily Nutrition Needs
Calories--2485
Carbs--60%--1491 calories; 373 grams
Protein--25%--621 calories; 155 grams
Fat--15%--373 calories; 42 grams

Weekly Exercise Plan
Monday: Teach Prenatal Fitness (1 hour), Teach Postnatal Fitness (1 hour), Teach T'ai Chi (1 hour)
Tuesday: Teach Aqua Aerobics (1 hour), Teach Stability Ball (1 hour), Teach Pilates (1 hour)
Wednesday: Weights for Chest and Back (30 minutes to 1 hour), Cardio--either treadmill or video (30 minutes to 1 hour), Yoga (30 minutes)
Thursday: Weights for Shoulders and Arms (30 minutes to 1 hour), Cardio--either treadmill o video (30 minutes to 1 hour), Yoga (30 minutes)
Friday: Teach T'ai Chi (1 hour), Teach Aqua Aerobics (1 hour), Teach Advanced Pilates (1 hour)
Saturday: Weights for Legs and Abs (30 minutes to 1 hour), Cardio--either treadmill or video (30 minutes to 1 hour), Athletic Stretch (30 minutes)
Sunday: Rest
__________________
Tonya Wife to Mike, Mom to Bobby (19) and Koti (17)
Certified Personal Trainer, Group Exercise Instructor, and Sports Nutritionist
Valdosta State University Class of 2012, Major: Exercise Physiology, Minor: Nutrition
Masters in Exercise Science Starting August 2012 at the University of South Florida

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  #2  
May 29th, 2007, 07:59 AM
TrainingWithTonya's Avatar Platinum Supermommy
Join Date: May 2007
Location: Fitzgerald, GA
Posts: 8,389
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5/28/07

Workout
Cindy Crawford's A New Dimension Workouts A & B -- 28 minutes
Tai Chi Innerwaves -- 10 minutes

Nutrition
Calories--2957
Carbs--438g--59%
Protein--177g--24%
Fat--56g--17%
Water--4
Grains--5
Fruit--5
Veggie--4
Meat/Protein--8
Dairy--5
__________________
Tonya Wife to Mike, Mom to Bobby (19) and Koti (17)
Certified Personal Trainer, Group Exercise Instructor, and Sports Nutritionist
Valdosta State University Class of 2012, Major: Exercise Physiology, Minor: Nutrition
Masters in Exercise Science Starting August 2012 at the University of South Florida

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  #3  
May 30th, 2007, 08:10 AM
TrainingWithTonya's Avatar Platinum Supermommy
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Location: Fitzgerald, GA
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5/29/07
Workout

T'ai Chi practice before going to Tifton--10 minutes
Prenatal Fitness--30 minutes Demo of class
Postnatal Fitness--30 minutes Demo of class
Advanced Pilates--30 minutes Demo of class
T'ai Chi--30 minutes Demo of class
Stability Ball--1 hour Taught class, used 6# dumbbells and medium resistance bands
Pilates--1 hour Taught class

Nutrition

Calories--2528
Carbs--428g--68% (had to be higher today because of endurance needed for all those classes)
Protein--86g--14%
Fat--51g--18%
Water--8
Grains--4
Fruits--2
Veggies--3
Meat/Protein--4
Dairy--3
__________________
Tonya Wife to Mike, Mom to Bobby (19) and Koti (17)
Certified Personal Trainer, Group Exercise Instructor, and Sports Nutritionist
Valdosta State University Class of 2012, Major: Exercise Physiology, Minor: Nutrition
Masters in Exercise Science Starting August 2012 at the University of South Florida

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  #4  
May 31st, 2007, 09:15 PM
TrainingWithTonya's Avatar Platinum Supermommy
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Location: Fitzgerald, GA
Posts: 8,389
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5/30/07

Exercise
Today I spent the afternoon at the Y helping the director train some new instructors. First I worked one-on-one with the new step instructor for 30 minutes. Then we did a cardio circuit as a group for 30 minutes. Then we did a kickboxing class for 30 minutes. Then I went back to assisting the step instructor for an hour. Basically, it was non-stop cardio for 2 1/2 hours, so I'm good and tired tonight.

Nutrition
Calories--2637
Carbs--448g--68% (kept my carbs high today because of the long exercise session)
Protein--103g--16%
Fat--46.5g--16%
Water--8
Grains--7
Fruit--4
Veggie--4
Meat--4
Dairy--2


5/31/07

Workout
Tonights workout was done with my daughter. Since she needs to build some muscle to be able to do a back handspring, she wanted to lift weights with me tonight. We did shoulders and arms while kinda watching Muscle and Fitness' Arms and Abs, which doesn't really do a program, just kinda gives tips. She stuck to 2 and 5 pound dumbbells for 2 sets of 15. On the preacher curls and rope pressdowns, she did 10 pounds. Here's the full breakdown of what I did:

Preacher Curls--10 reps, 50#; 8 reps, 55#; 6 reps, 60#
Spider Curls--10 reps, 8# dumbbells; 8 reps, 10# dumbbells; 6 reps, 15# dumbbells
Twisting Bicep Curls--10 reps, 8# dumbbells; 8 reps, 10# dumbbells; 7 reps, 15# dumbbells (accidentally lost count on the last set)
Hammer Curls--10 reps, 8# dumbbells; 8 reps, 10# dumbbells; 7 reps, 15# dumbbells (oops I did it again)
Skullcrushers--10 reps, 8# dumbbells; 8 reps, 10# dumbbells; 6 reps, 15# dumbbells
Rope Pressdowns--10 reps, 25#; 8 reps, 30#; 6 reps, 35#
Overhead Tricep Extensions-- 10 reps, 8# dumbbells; 8 reps, 10# dumbbells; 6 reps, 15# dumbbells
Tricep Kickbacks--10 reps, 8# dumbbells; 8 reps, 10# dumbbells; 6 reps, 15# dumbbells
Shoulder Giant Set (This is a set of front raises followed immediately by a set of lateral raises followed immediately by a set of rear raises with no rest in between.)--2 sets, 8 reps, 8# dumbbells
Seated Shoulder Rotations--10 reps, 8# dumbbells; 8 reps, 10# dumbbells; 6 reps, 15# dumbbells

After our hour of weight training, I put in Yoga Booty Ballet Basic. Koti did it all with me and loved the booty shaking parts. I really liked this workout. It changes just enough to not get boring and except for the fact that my hip didn't like all the leg lifts in the ballet part, it was just right for getting my heart rate up and keeping me motivated. We didn't use weights during the sculpting part because we had already done enough with weights. We were still feeling our shoulders during all the side raises and shoulder presses. We stopped just as they were getting ready to start the ab work, so we only did 32 minutes of this workout, but it was great.

Finally, we did partner stretching for 10 minutes. Nothing feels better then having someone else push you past your normal stretching to that super deep stretch. Really nice!

Nutrition
Calories--2611
Carbs--396.5g--61%
Protein--153.5g--24%
Fat--54g--19%
Yeah, I know that doesn't add up, but I'm too tired to go back through and figure out what food had the wrong information on the label and showed more grams then calories. It's close enough for me.
Water--12---YIPPEE!!
Grains--9
Fruit--3
Veggie--3
Meat--5
Dairy--4
__________________
Tonya Wife to Mike, Mom to Bobby (19) and Koti (17)
Certified Personal Trainer, Group Exercise Instructor, and Sports Nutritionist
Valdosta State University Class of 2012, Major: Exercise Physiology, Minor: Nutrition
Masters in Exercise Science Starting August 2012 at the University of South Florida

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  #5  
June 2nd, 2007, 08:54 AM
TrainingWithTonya's Avatar Platinum Supermommy
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Location: Fitzgerald, GA
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6/1/07

Workout
Had planned chest and back strength training, followed by cardio and stretching, but DH screwed that up. He gave me a bear hug when he got home and popped my back out of place. Since my arm went numb, I deemed it a good idea to skip the workout for stretching and the hot tub instead. 45 minutes of relaxing in the hot tub while stretching out the back seemed to help and popped me back in so I'll get the workout in on Saturday instead and move Saturday's workout to Sunday which was going to be rest day.

Nutrition
Calories--2588
Carbs--446g--69%
Protein--94g--15%
Fat--47.5g--16%
Water--9
Grains--6
Fruit--1
Veggie--2
Meat--2
Dairy--3

Wow, I ate bad today. Between the Nachos and Ice Cream I kept myself too full to eat the healthy fruits and veggies I should have! I'll do better today.
__________________
Tonya Wife to Mike, Mom to Bobby (19) and Koti (17)
Certified Personal Trainer, Group Exercise Instructor, and Sports Nutritionist
Valdosta State University Class of 2012, Major: Exercise Physiology, Minor: Nutrition
Masters in Exercise Science Starting August 2012 at the University of South Florida

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  #6  
June 3rd, 2007, 09:58 AM
TrainingWithTonya's Avatar Platinum Supermommy
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Location: Fitzgerald, GA
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6/2/07

Workout
Weights--Chest & Back--1 hour 10 minutes
Bench press--10 reps, 65#; 8 reps, 75#; 6 reps, 85#
Decline Bench Press--10 reps, 65#; 8 reps, 75#; 6 reps, 85#
Pec Dec--10 reps, 30#; 8 reps, 40#; 6 reps, 50# (made note to start heavier next time)
Incline Flye--10 reps, 8# dumbbells; 8 reps, 10# dumbbells; 6 reps, 15# dumbbells (made note to start heavier next time)
Push-ups--3 sets 10 reps
Lat Pulldowns--10 reps, 55#; 8 reps, 65#; 6 reps, 75#
Bent Over Rows--10 reps, 45#; 8 reps, 55#; 6 reps, 65#
Rows--10 reps, 55#; 8 reps, 65#; 6 reps, 75#
Back Extension--10 reps, 8 reps, 6 reps (No weight, but it was a modified extension off the end of my bench with Koti sitting on my legs. Now that I'm comfortable with it, I'll add weight next time.)

Cardio--Treadmill--30 minutes, 2.5 mph, 1.255 miles; nice leisurely walk so I could read a magazine.

Stretch--5 minutes

Nutrition
Calories--2357
Carbs--415g--70%
Protein--104g--18%
Fat--30.5g--12%
Water--12
Grains--6
Fruit--5
Veggie--3
Meat--6
Dairy--4

Overall, a great day, but it did show me where I need to go buy some heavier dumbbells.
__________________
Tonya Wife to Mike, Mom to Bobby (19) and Koti (17)
Certified Personal Trainer, Group Exercise Instructor, and Sports Nutritionist
Valdosta State University Class of 2012, Major: Exercise Physiology, Minor: Nutrition
Masters in Exercise Science Starting August 2012 at the University of South Florida

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  #7  
June 4th, 2007, 07:39 PM
TrainingWithTonya's Avatar Platinum Supermommy
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Location: Fitzgerald, GA
Posts: 8,389
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6/3/07

Workout

Weights--1 hour 15 minutes
Squats--10 reps, 105#; 8 reps, 125#; 6 reps, 145#; 4 reps, 165#; 4 reps, 185#; 3 reps, 205#
Plie Squats--10 reps, 105#, 8 reps, 125#, 6 reps, 145#, 4 reps 165#; 4 reps 185#; 4 reps, 205#
Lunges--10 reps each side, 105#; 8 reps each side, 125#; 6 reps, 145# each side
Deadlifts--10 reps, 65#; 8 reps, 85#; 6 reps, 105#
Leg Extensions--10 reps, 70#; 8 reps, 90#; 6 reps, 110#
Leg Curls--6 reps, 50# laying on stomach; 10 reps each side, 30# one leg standing (My bench is too tall for me for this exercise so I can't find a comfortable position to do them in. I may try one leg cable curls next time to see if that works better.
Calf Raises--10 reps, 105#; 8 reps, 125#; 6 reps, 145#

Cardio--40 minutes
Started with Tamilee Webb Building Tighter Assets--we did the first 10 minutes and Koti was too confused by the choreography so we decided to change to something else.
10 Minute Solution Carb Burner--Slow and Steady Burn--Koti got bored and sick of the same hamstring stretching that was done in Tamilee's workout, so we had to change again.

At this point, I figured 20 minutes of cardio was enough, so I grabbed a tape I had recorded from FitTV a while back thinking it was a Tai Chi workout. It was Caribbean Workout Chi Ball. Well, Shelly apparently thinks the chi ball can be used as an aerobics tool, because she was basically doing slow aerobics with arm movements holding the ball. My heart rate stayed up and Koti actually had to sit down for the last half because she was worn out after our weights and other cardio, but I made it through the full 20 minutes.

Stretch--15 minutes
After being duped by the Chi Ball, I decided to do my own stretch. I put in the Relaxation for Women cd I bought at Target a few months ago and just stretched through the first 3 tracks.

Nutrition

Calories--2623
Carbs--433g--66%
Protein--105g--16%
Fat--54g--18%
Water--11
Grain--6
Fruit--4
Veggie--2
Meat--5
Dairy--2

My eating would have been better if my DH hadn't wanted to have a cake with his Sunday dinner. Chocolate cake covered in crushed Oreos and drizzled with confectioners icing. I couldn't resist a piece. Had another one tonight with dinner so my fat will be high again on today's nutrition check in, but at least the cake is gone so that won't be an issue again!
__________________
Tonya Wife to Mike, Mom to Bobby (19) and Koti (17)
Certified Personal Trainer, Group Exercise Instructor, and Sports Nutritionist
Valdosta State University Class of 2012, Major: Exercise Physiology, Minor: Nutrition
Masters in Exercise Science Starting August 2012 at the University of South Florida

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  #8  
June 7th, 2007, 09:02 PM
TrainingWithTonya's Avatar Platinum Supermommy
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Location: Fitzgerald, GA
Posts: 8,389
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6/4/07
Nutrition
Calories--2788
Carbs--454g--65%
Protein--105g--15%
Fat--58.5g--19%
Water--8
Grains--5
Fruit--3
Veggie--2
Meat--6
Dairy--4

Workout
Tai Chi Practice--40 minutes

6/5/07
Nutrition
Calories--2473
Carbs--371.5g-60%
Protein--137g--22%
Fat--43g--16%
Water--8
Grain--6
Fruit--3
Veggie--3
Meat--7
Dairy--5

Workout
Taught Stability Ball--1 hour
Taught Pilates--1 hour

6/6/07
Nutrition
Calories--2703
Carbs--439g--65%
Protein--122g--18%
Fat--47.5g--16%
Water--6
Grains--4
Fruit--4
Veggie--3
Meat--6
Dairy--6

Workout
Bench Press--10 reps, 65#; 8 reps, 75#; 6 reps, 85#
Decline Bench Press--10 reps, 65#; 8 reps, 75#; 6 reps, 85#
Pec Dec--10 reps, 30#; 8 reps, 40#; 6 reps, 50#
Incline Flye--10 reps, 8# dumbbells; 8 reps, 10# dumbbells; 6 reps, 15# dumbbells
Pushups--10 reps, 8 reps, 6 reps; all on toes
Lat Pulldowns--10 reps, 55#; 8 reps, 65#; 6 reps, 75#
Lat Pullovers--10 reps, 25#; 8 reps, 35#; 6 reps, 45#
Bent Over Rows--10 reps, 45#; 8 reps, 55#; 6 reps, 65#
Rows--10 reps, 55#; 8 reps, 65#; 6 reps, 75#
Back Extensions--10 reps, no weight; 8 reps, 10#; 6 reps, 25#

6/7/07
Nutrition
Calories--2254
Carbs--361g--64%
Protein--106g--19%
Fat--41.5g--17%
Water--9
Grains--3
Fruit--5
Veggie--2
Meat--4
Dairy--5

Workout
Preacher Curls--10 reps, 50#; 8 reps, 60#; 6 reps, 70#
Spider Curls--10 reps, 8# dumbbells; 8 reps, 10# dumbbells; 6 reps, 15# dumbbells
Twisting Bicep Curls--10 reps, 8# dumbbells; 8 reps, 10# dumbbells; 8 reps, 15# dumbbells
Hammer Curls--10 reps, 8# dumbbells; 8 reps, 10# dumbbells; 6 reps, 15# dumbbells
Skullcrushers--10 reps, 8# dumbbells; 8 reps, 10# dumbbells; 6 reps, 15# dumbbells
Rope Pressdowns--10 reps, 25#; 8 reps, 30#; 6 reps, 35#
Overhead Tricep Extensions--10 reps, 8# dumbbells; 8 reps, 10# dumbbells; 6 reps, 15# dumbbells
Tricep Kickbacks--10 reps, 8# dumbbells; 10 reps, 10# dumbbells; 8 reps, 15# dumbbells
Shoulder Giant Set (Front Raises, Lateral Raises, and Rear Raises)--10 reps, 8# dumbbells; 8 reps, 10# dumbbells; 6 reps, 15# dumbbells
Seated Shoulder Rotations--10 reps, 8# dumbbells; 8 reps, 10# dumbbells; 6 reps, 15# dumbbells
__________________
Tonya Wife to Mike, Mom to Bobby (19) and Koti (17)
Certified Personal Trainer, Group Exercise Instructor, and Sports Nutritionist
Valdosta State University Class of 2012, Major: Exercise Physiology, Minor: Nutrition
Masters in Exercise Science Starting August 2012 at the University of South Florida

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