Dear Trainer Wendy

[Tracy]

Dear Trainer Wendy,

I am writing you this letter tonight so that I am properly prepared for my 6am workout.

My plan is to do 20-30 minutes of cardio and I would like to do some weights. What is the best way to start? Should I concentrate on legs and stomach or do upper body stuff like chest, arms, and back?

I hope to get a quick reply so that I may come up with my plan of attack.

Sincerely,

Your Fluffy Trainee, Tracy

[april]

awwww :giggle:

[Tamara]

Hello Trainer Wendy.

I am planning on hoping in the shower right now. After which, after I get my kids out the door to school, I am going to walk an hour. I hope that is enough for today. i think that is all I have to give.

Maybe, just maybe....if things look up for me, I will do a pilates workout with out. But I highly doubt it. :giggle:

Signed,
Someone who needs encouragement

[april]

thinking... should I write a letter too?

[Tracy]

thinking... should I write a letter too?

:giggle:

[Tamara]

I decided just to join tracy without asking. :duck:

I say go for it april. :D

[Tracy]

:laugh2:

[april]

lol

[april]

Dear Trainer ydneW,

I know you have a lot on your plate. I was wondering if you'd consider keeping tabs on one more person as far as work outs.. to make sure they're consistently done. If you are too busy, let me know, so I know to bribe you with some chocolate to entice your willingness to help me out.

Thank you for your consideration.

Signed,

lirpA

:)

[Shannon]

:giggle:

[Wendy Reed]

Dear Trainer Wendy,

I am writing you this letter tonight so that I am properly prepared for my 6am workout.

My plan is to do 20-30 minutes of cardio and I would like to do some weights. What is the best way to start? Should I concentrate on legs and stomach or do upper body stuff like chest, arms, and back?

I hope to get a quick reply so that I may come up with my plan of attack.

Sincerely,

Your Fluffy Trainee, Tracy

:laugh: OMGosh Trace... hysterical!

Ok... yes... here's the dealio. You don't wanna work out much longer than 1 hour to 1 hour 20 min. It's too much for your body. So if you wanna do your 20-30 min cardio you can do that either before you workout or after.

You want to do large muscle and small muscle together. So like if you do your back then do your biceps. Your chest and triceps. Your legs and abs. That kind of thing. I would probably start out with like your chest and triceps something like that which is easy to start on your own.

Did I give you that site? Shape Fit (http://www.shapefit.com/) When I don't workout with my trainer I go there and type in the search box the workout I am thinking of. Like biceps... Look here (http://www.shapefit.com/biceps-exercises-incline-dumbbell-curls.html) It shows you a little video thing on how to do that exercise. If you scroll down it has a whole list of different ones to do.

You wanna pick like 2 different ones. So if I was doing biceps and back, this would be my routine:

1. Warm up: Get on eliptical and go for about 2 min on a level 6ish. Use your arms a lot pushing and pulling to warm them up. Then do twists and stretches for your back to warm it up.
2. Do one of your chosen bicep exercises (15 reps)
3. Do one of your back exercises (15 reps)
4. Jumping jacks or jumprope something sort of cardio for 30 seconds
5. Do your other bicep exercise (15 reps)
6. Do your other back exercise (15 reps)
7. Then jumping jacks or jumprope again for 30 seconds

Continue with that until you have done 4 sets of each exercise.

When you choose the weight size you wanna start out with. Test them out and start low. You're better to start out with a lower weight at first. Then with each set you go a little high and then a little higher. But don't go so heavy that you can't do the exercise correctly. If you feel it's too heavy get the next size down and stay with that one. Eventually you'll work your way up! :)

When you are done.... stretch... stretch... stretch!!! And if possible get your whey protein. If you are going to do the whey protein you need to consume it within 20-40 min after your workout otherwise there's no point.

I can come up with some routines for you with links of what exercises to do if you want?

Any questions?

[Wendy Reed]

Hello Trainer Wendy.

I am planning on hoping in the shower right now. After which, after I get my kids out the door to school, I am going to walk an hour. I hope that is enough for today. i think that is all I have to give.

Maybe, just maybe....if things look up for me, I will do a pilates workout with out. But I highly doubt it. :giggle:

Signed,
Someone who needs encouragement

:pyramid:

Yes, that's good Tam! :) As long as you get your heart rate up while walking you are doing good! :) Sweat is a good thing. bwahahahahaha

Ps.... I think you can squeeze in your pilates!

[Tracy]

That sounds good to me. I think I should dig out my Body for Life book that I used to follow. :hmmm: I think I sold it on ebay. :giggle: Anyway, I really loved the routine I did about 4 years ago but I know that any routine will rock this fluff into solid muscle mass. :giggle:

[Wendy Reed]

Dear Trainer ydneW,

I know you have a lot on your plate. I was wondering if you'd consider keeping tabs on one more person as far as work outs.. to make sure they're consistently done. If you are too busy, let me know, so I know to bribe you with some chocolate to entice your willingness to help me out.

Thank you for your consideration.

Signed,

lirpA

:)

Absolutely!!! Hmmmmmmm..... maybe I should create workouts for all of you! :giggle: What do you want to do for exercise?

[Tracy]

This is pretty much what I did four years ago Body for Life (http://bodyforlife.com/exercise/weighttraining.asp) Whatcha think?

[Wendy Reed]

That sounds good to me. I think I should dig out my Body for Life book that I used to follow. :hmmm: I think I sold it on ebay. :giggle: Anyway, I really loved the routine I did about 4 years ago but I know that any routine will rock this fluff into solid muscle mass. :giggle:

lol

Yup.... it's good to mix it up a little too. you don't wanna stale workout! Plus if you do the same ole all the time your muscles adjust to that and you have a LOT of little muscles in there you didn't know you have. Just need to bring them out. Like that pic of my back... who knew those suckers were in there!

[april]

Absolutely!!! Hmmmmmmm..... maybe I should create workouts for all of you! :giggle: What do you want to do for exercise?

Cardio that I can do at home (unless we can join a gym) and other exercises I can do here. I mean I do know my stuff but I do need a swift kick in the bootay to keep with it. :o

[Wendy Reed]

This is pretty much what I did four years ago Body for Life (http://bodyforlife.com/exercise/weighttraining.asp) Whatcha think?

That looks good Trace! :D

[Wendy Reed]

Cardio that I can do at home (unless we can join a gym) and other exercises I can do here. I mean I do know my stuff but I do need a swift kick in the bootay to keep with it. :o

HA HA HA, I can give the swift kick! ;)

[Tracy]

I am thinking since we are going out of town Sunday, that I will have to alter this workout thing. I will not be able to hit the gym at all on Sunday. :hmmm:

[Wendy Reed]

Make Sunday your day off. It's a good day to have off.

[Tracy]

This is true. I will do that. :D I plan on being at the gym tomorrow morning around 7am. :banana:

[Wendy Reed]

This is true. I will do that. :D I plan on being at the gym tomorrow morning around 7am. :banana:

:eek: Me too... what a koinky dink! :giggle:

[Tracy]

Oh and Wendy, where is a good place to get Whey protein?

[Tracy]

:eek: Me too... what a koinky dink! :giggle:

:giggle:

[Wendy Reed]

Oh and Wendy, where is a good place to get Whey protein?

Well... I got my last stuff at Wild Oats (health food store). That's the only place I could find it with real sugar and not a fake sweetener like Aspartame or Sucralose. Because you body actually needs some sugar to build muscle.

You could try Whole Foods too if you have one of those. Another thing is you want a good amount of Protein AND Carbs in it. Don't let them try to tell you that women don't need the Carbs. You do! And if you are working out it won't matter that you consume them anyway. You aren't going to gain weight.

[Wendy Reed]

:giggle:

;)

[Tracy]

Well... I got my last stuff at Wild Oats (health food store). That's the only place I could find it with real sugar and not a fake sweetener like Aspartame or Sucralose. Because you body actually needs some sugar to build muscle.

You could try Whole Foods too if you have one of those. Another thing is you want a good amount of Protein AND Carbs in it. Don't let them try to tell you that women don't need the Carbs. You do! And if you are working out it won't matter that you consume them anyway. You aren't going to gain weight.

We have a Wild Oats here. I will check there tomorrow.

[Wendy Reed]

We have a Wild Oats here. I will check there tomorrow.

Cool!

I think the one I got was actually Wild Oats brand. "I Think!"

[Tamara]

:pyramid:

Yes, that's good Tam! :) As long as you get your heart rate up while walking you are doing good! :) Sweat is a good thing. bwahahahahaha

Ps.... I think you can squeeze in your pilates!

Hey Weanie.....

I did get my walking in for today. 1 hour 10 minutes to be exact. And I have to say sweat isn't a question. Have you ever tried to push 2 kids ages 2 and 3 in a stroller built for one up a huge hill. I could barely move. My heart rate was definately pumping. and when I am on flat or downhill, I am very fast. Mom's at the school have told me this week how fast I am actually walking. woohoo.

As for the pilates.....it is yet to be determined. Although, I am sure my kids would love for me to put it on. They love doing it with me. And I am sure my abs need a good work out. We will see.

That's all. Just checking in with trainer wendy!

:carryon:

[KTbomb]

I love this thread! I would ask for help but I am a lost cause. lol

[Tamara]

:tsk: no way Katie. NO ONE is a lost cause.

[KTbomb]

:tsk: no way Katie. NO ONE is a lost cause.

I guess maybe I should have said, I have the knowledge because I used to be a trainer and a group exercise instructor but I don't use the knowledge like I should (have you seen my big ol' butt, lately? lol)....therefore, I am a lost cause. ;)

[SarainMN3]

:gaah:

I shouldn't of opened this thread, off to do &*&%*( exercise :sadwalk:

[Tamara]

:yay: Sara is going to exercise.

[SarainMN3]

:yay: ok this is what I look like

I'm done :carryon:

[Wendy Reed]

Hey Weanie.....

I did get my walking in for today. 1 hour 10 minutes to be exact. And I have to say sweat isn't a question. Have you ever tried to push 2 kids ages 2 and 3 in a stroller built for one up a huge hill. I could barely move. My heart rate was definately pumping. and when I am on flat or downhill, I am very fast. Mom's at the school have told me this week how fast I am actually walking. woohoo.

As for the pilates.....it is yet to be determined. Although, I am sure my kids would love for me to put it on. They love doing it with me. And I am sure my abs need a good work out. We will see.

That's all. Just checking in with trainer wendy!

:carryon:

:YES!: Good job Tam... GREAT JOB! Keep it up!

Ummmmmmmmmm... if the kiddos like to do it then all the more reason to put it in and do it too! :shrug: Right? That's all I'm sayin'.

[Wendy Reed]

:tsk: no way Katie. NO ONE is a lost cause.

THANK YOU Tam! Sooooooooo true! If you breathe you can exercise. :giggle: Even the geckos out here do pushups. :yes:

[Wendy Reed]

I guess maybe I should have said, I have the knowledge because I used to be a trainer and a group exercise instructor but I don't use the knowledge like I should (have you seen my big ol' butt, lately? lol)....therefore, I am a lost cause. ;)

:sadwalk:

[Scrapnmom81721]

Alright Wend-a-licious...

Help a girl out who cannot do tons of weight bearing stuff on her ankle!!! I mean I can walk, treadmill, bike, eliptical, but no jumping, etc... I need some real good back strengthening exercises... whatcha got??? Also, my flight wings need a lot of work!!! (you know the arm flab??)

[Wendy Reed]

:yay: ok this is what I look like

I'm done :carryon:

:giggle: DO IT! http://i99.photobucket.com/albums/l312/Motownmaniax/Smileys/smiley_step_class.gif

[KTbomb]

THANK YOU Tam! Sooooooooo true! If you breathe you can exercise. :giggle: Even the geckos out here do pushups. :yes:

I want to see a :camera: of that Ms. Wendy!

[Wendy Reed]

Alright Wend-a-licious...

Help a girl out who cannot do tons of weight bearing stuff on her ankle!!! I mean I can walk, treadmill, bike, eliptical, but no jumping, etc... I need some real good back strengthening exercises... whatcha got??? Also, my flight wings need a lot of work!!! (you know the arm flab??)

Ohhhhhhhhh you can totally do a bunch of upper body exercise! Woot woot!

Lower Back...
Hyperextensions: (http://www.shapefit.com/lower-back-exercises-hyperextensions-back-extensions.html) If you can find something to do these on they are GREAT! Try to do 4 sets of 15 reps. With no weights. You can build up to weights later. If you can get one of those exercise balls (probably the middle sized one) you can do the same thing on that. Just plant your feet at the base of a wall.

Lying Back Presses: (http://www.shapefit.com/lower-back-exercises-supermans.html): These are awesome too and you don't need any equipment. You can work your way up to holding your up position for 5 seconds, then 10 seconds, then 15 seconds and so on. Try to do 4 sets of 15 reps.

Middle Back...
Single Arm Dumbbell Rows (http://www.shapefit.com/middle-back-exercises-one-arm-dumbbell-rows.html): You can do these on the edge of a bed or something like that. You also don't need a weight. You can start out weight free and build yourself up. Try to do 4 sets of 15 reps.

Triceps...
Pushups: (http://www.shapefit.com/triceps-exercises-pushups-close-tricep-position.html) Believe it or not, pushups are an awesome tricep exercise! The closer you put your hands together the more you target your tricep. I recommend doing these no matter what. Try them each day and you will eventually build up the strength to do many of them. Try to do 4 sets of 15 reps. But if you can't, just do what you can do.

Seated dumbbell extensions: (http://www.shapefit.com/triceps-exercises-seated-triceps-presses.html) These are my fave for the tricep. I don't know why, lol. But you don't have to have free weights you can find anything in your house. You can start out with no weights if you like. Try to do 4 sets of 15 reps.

Ok, I gotta get ready for the gym myself, but that should get you started. :) And remember, follow similar to what I told Trace up there (But yours is back and tricep). You can't do the jumping jacks and jumprope, so if there is another cardio do that. You could even just walk for 30 second....
1. Warm up: Get on eliptical and go for about 2 min on a level 6ish. Use your arms a lot pushing and pulling to warm them up. Then do twists and stretches for your back to warm it up.
2. Do one of your chosen bicep exercises (15 reps)
3. Do one of your back exercises (15 reps)
4. Jumping jacks or jumprope something sort of cardio for 30 seconds
5. Do your other bicep exercise (15 reps)
6. Do your other back exercise (15 reps)
7. Then jumping jacks or jumprope again for 30 seconds

[Scrapnmom81721]

Wendy ROCKS!!

[april]

:yeahthat:

[SarainMN3]

ok I did 20 mins of the Wii fit, it totally kicked my butt!! I did the run (I hate running) that killed my calves and then I did the step areobics and the hula hoop

I plan on going for a walk later

[SarainMN3]

oh and I guzzled a bottle of water-that's good right??

[april]

great job, Sara!!!!!!

[Beffy]

oh my lol
i think i need to stay outta this thread :bolt:

[Cricket]

ok I did 20 mins of the Wii fit, it totally kicked my butt!! I did the run (I hate running) that killed my calves and then I did the step areobics and the hula hoop

I plan on going for a walk later

oh and I guzzled a bottle of water-that's good right??

fabulous Sara!! Water is key! Drink lots of water!!

smiles,

[SarainMN3]

I'm trying :sigh:

[april]

:banana: Keep it up, Sara!!! :woohoo:

[april]

:cheer2:

[Wendy Reed]

I want to see a :camera: of that Ms. Wendy!

You never seen it? Bwahahahahaha, it's hysterical.

Katie look ---> Gecko pushups (http://www.youtube.com/watch?v=Uho4vsi9GWo)

Not quite sure why they do it.

[Wendy Reed]

Wendy ROCKS!!

:yeahthat:

:giggle: Spanks girls!

[april]

hahahah that's funny!

[april]

the gecko, i meant!

[Wendy Reed]

ok I did 20 mins of the Wii fit, it totally kicked my butt!! I did the run (I hate running) that killed my calves and then I did the step areobics and the hula hoop

I plan on going for a walk later
:YES!: That's awesome Sara! I think the Wii fit is a good thing! :yes:

oh and I guzzled a bottle of water-that's good right??
Yup... you should be drinking a min of 8 - 8 oz glasses a day.

[Wendy Reed]

oh my lol
i think i need to stay outta this thread :bolt:

:tsk: Beffyyyyyyy..........

[Wendy Reed]

the gecko, i meant!

:yes:

[Tracy]

I did it. I went to the gym this morning. I did 30 minutes of cardio and then I tanned. :giggle:

[april]

:giggle:

[blizzie]

This thread rocked. Thanks Wendy for the advice!!!!!! I went to the gym ran 30 minutes and did some weights and crunches.

[Amy]

I did it. I went to the gym this morning. I did 30 minutes of cardio and then I tanned. :giggle:

she really IS getting to you!

[Wendy Reed]

I did it. I went to the gym this morning. I did 30 minutes of cardio and then I tanned. :giggle:

Ohhhhhhhhh carp... I need to tan! I haven't been in about a week! :gaah:

Woot woot... kuddos Trace! Good job sweetie!

[Wendy Reed]

This thread rocked. Thanks Wendy for the advice!!!!!! I went to the gym ran 30 minutes and did some weights and crunches.

:cheer5: Woo hooooooo Go Melissa!

[Tracy]

she really IS getting to you!

:laugh2:

[Wendy Reed]

she really IS getting to you!

:yes:

[Tracy]

Don't worry cause I will never look tan in comparision to most people. I just don't want to be so ghostly white.

[Wendy Reed]

That's how I am!

[Tracy]

That's how I am!

Um, I saw you and you looked pretty tan. :hmmm:

[Wendy Reed]

I am so so tan. LOL Usually I can't get a tan at all. Odd!

[april]

how often do you tan?

[blizzie]

I did it. I went to the gym this morning. I did 30 minutes of cardio and then I tanned. :giggle:

Great Job Tracy!!!!!!!!!!!!

[Tracy]

Great Job Tracy!!!!!!!!!!!!

Thanks!

[Wendy Reed]

how often do you tan?

Me?

Well I haven't been but maybe once a week for the last month. I was going 4 times a week at least when it was winter. I hate being cold and it felt ohhhhhh so good!

[Tamara]

Alright Wend-a-licious...
Also, my flight wings need a lot of work!!! (you know the arm flab??)

I have a HUGE flight wing problem. :sigh:

[Tamara]

oh my lol
i think i need to stay outta this thread :bolt:

:tsk:

I don't think so my beffy. Get on back here!

[SarainMN3]

its so bad that I need to go for a nap at 10am!!! :giggle:

[Tamara]

nah. Go take a nap. You worked out. You deserve it. :D

[Cricket]

not gonna be a preachy girl here, just wanna say to all you tanners to be careful...not so good for the skin ya know! I'm just saying...cause I really like ya'll and don't wanna see ya hurt yourself!

smiles,

[april]

not gonna be a preachy girl here, just wanna say to all you tanners to be careful...not so good for the skin ya know! I'm just saying...cause I really like ya'll and don't wanna see ya hurt yourself!

smiles,

:yeahthat: :hug:

[Wendy Reed]

not gonna be a preachy girl here, just wanna say to all you tanners to be careful...not so good for the skin ya know! I'm just saying...cause I really like ya'll and don't wanna see ya hurt yourself!

smiles,

:yes: I know! :hug:

[Beffy]

:hide:

[Beffy]

ok
I AM : hide : ing lol
but
the esthetician in me is really wanting to
:tsk: at you 2 for tanning!!
Serially STOP IT!!!

didnt you hear??
white IS the new tan :yes:

[Beffy]

its so so bad for you :(

[Wendy Reed]

:yes: I know it is!

[april]

ok
I AM : hide : ing lol
but
the esthetician in me is really wanting to
:tsk: at you 2 for tanning!!
Serially STOP IT!!!

didnt you hear??
white IS the new tan :yes:



:giggle: yes it is!

[Wendy Reed]

:giggle: yes it is!

:laugh2: Well I have always been the old then. Cause I have always been super white when tan was the new tan and now I wanna be tan when white is the new tan. :hmmm:

[april]

:hmmm:

[Tamara]

oh weanie. :giggle:

[Tracy]

Ok, Beffy, just for you and the other freaks, I will stop. I have only tanned like 3 times this year and before that its been over 4 years since I tanned.

[Tamara]

:yay: Tracy is not tanning anymore.

We love ya tracy! :hug2:

[Wendy Reed]

:hmmm: I thinks I am gonna go until our vaca then I will cancel... will that be ok? I gotsta have a tanner when I go on vaca. After that I will lay by the pool. :giggle:

[Tracy]

:hmmm: I thinks I am gonna go until our vaca then I will cancel... will that be ok? I gotsta have a tanner when I go on vaca. After that I will lay by the pool. :giggle:

:tsk: Laying by the pool is not any better.

[Tracy]

:yay: Tracy is not tanning anymore.

We love ya tracy! :hug2:

Aw, thanks!

[Wendy Reed]

:tsk: Laying by the pool is not any better.

:giggle: I know! But I like ta' be warm!

[april]

:giggle: I know! But I like ta' be warm!

well then you're in the BEST location for that ever!!!!

[Wendy Reed]

well then you're in the BEST location for that ever!!!!

:giggle: I knows it!

[april]

Here, have some humidity. :p

[Wendy Reed]

Here, have some humidity. :p

:giggle:

:tsk: No way... I don't like humdidy!

[april]

:laugh2: