Wendy's Transformation

[ceebee]

Hi Wendy, I want to get my bodyfat done with calipers and the numbers I've gotten from my local gym are way off from my Tanita. Do you have anyone locally that would measure me?

Your river walk sounds great!

[Littlemermaidklb]

Things look great in here as always! Glad to see you having so much fun!

[fengshway]

ceebee, halifax medical center-call the health fitness center and schedule calipers with one of the exercise physiologists.

thanks mermaid!!

[GinnyLou]

I've been thinking of you, when watching Ryan Lochte swim. He did really well last night and the endurance, blows me away! Well, I watched it last night - not sure when it was actually on, but he won a gold, I think.

Things look good in here!

[missjane]

I always think of Wendy, too, when I see Ryan Lochte swim! I was so happy for him to win the gold. The profiles they have done of him during the Olympics are so cute and funny. He seems like a really fun guy. Actually, the whole family seems fun.

[fengshway]

thanks ginger. yeah, ryan got a stomach bug from brushing his teeth with tap water. that is why he wasn't in the first relay--was replaced by that african american guy, blanking on his name. but he is back now stronger than ever!! will post more inside scoop when kristin gets back from beijing.

thanks for the kudos. another caliper for me today. eating could be better as always, but I think I am still making slow progress.

[fengshway]

jane, the lochte's are marevelous. I have a pic of me and ryan after a mile ocean swim about 5 years ago. before he won gold and silver in athens. he told me he was impressed by ME, lol. kristin told him my swim story. they are all wonderful. his little brother is a really great swimmer too. their dad, steve has coached our masters a few times, and he is an amazing coach. very supportive and an amazing ability to spot ineffecient stroke technique. we are really lucky to have them here locally.

I am returning to masters in nov, hopefully moving up a lane.

[missjane]

Originally Posted by fengshway

jane, the lochte's are marevelous. I have a pic of me and ryan after a mile ocean swim about 5 years ago. before he won gold and silver in athens. he told me he was impressed by ME, lol. kristin told him my swim story. they are all wonderful. his little brother is a really great swimmer too. their dad, steve has coached our masters a few times, and he is an amazing coach. very supportive and an amazing ability to spot ineffecient stroke technique. we are really lucky to have them here locally.

I am returning to masters in nov, hopefully moving up a lane.

I. am. jealous.

(You lucky girl!)

[ceebee]

Originally Posted by fengshway

ceebee, halifax medical center-call the health fitness center and schedule calipers with one of the exercise physiologists.

Thank you SO much Wendy! I have an appt next Thursday

[GinnyLou]

Originally Posted by missjane

I. am. jealous.

(You lucky girl!)

X2! I loved watching his family's reaction in the stands when he won! He does seem like a fun guy, who doesn't take himself too seriously and with the way we treat these athletes like celebrities, it's refreshing.

[fengshway]

• 3-5 minutes of systemic warm-up (jog, walk, stairs, jump rope, jumping jacks, cycle, etc)
• T Push Ups x 5 each arm (10 total) (hold the side plank position for 5 seconds each rotation)
• Push Up Plus (the exercise video is a little more than 1/2 way down the web page) x 10
• Band lateral walk x 10 steps in each direction
• High knee hug x 10 steps total
• Single leg glute bridges x 8 each side
• Back extensions x 10 (on machine, ground or Swiss ball - no additional weight needed)
• Overhead walking lunges x 8 each arm (16 steps total)
• Scarecrow x 8

Shoulder work & Lower legs & Conditioning
Reverse pec dec/rear delt machine 3 x 8
Bent over dumbbell raises 2 x 20
Reverse incline front raise 2 x 8
Standing shoulder fly 2 x 6
Standing dumbbell laterals (21’s) 2 sets of 21’s (7 full, 7 top, 7 bottom)
Cable upright rows 2 x 7
Calf machine shrugs 2 x 6
45 degree calf raises 3 x 12
12 minutes of intense conditioning work. Your choices of activity.
--60 sec moderate moderate at 6.2 mph
--30 sec intense intense at 8.2 mph
--60 sec easy easy at 5.0 mph
--30 sec intense
--90 sec moderate
--30 sec very intense very intense at 8.7 mph
--60 sec easy
--60 sec moderate
--30 sec very intense
--30 sec easy
--60 sec moderate
--30 sec intense
--30 sec easy
--60 sec intense
--60 secn easy
--Cool-down for a few minutes
5 Minutes of flexibility
this was challenging and fun!! still need to up my mph, had more in me.

[fengshway]

progress so far!!

(change from program start)
Body Weight = 163 lbs (-1lb)
Lean Body Mass = 114.9 (+4.2lb)
Fat Mass = 48.1 (-5.2lb)
Body Fat % = 29.5% (-3%)

my measurements also confirm the caliper testing, because I have gained a half inch in my calf, 3/4 inch in my thigh, 1/4 inch in my arm, half inch in my shoulder. definitely places that I am happy to gain--I am definitely putting on muscle. now to ratchet up the fat loss a bit more....
__________________

[missjane]

Wendy, a 5.2 lb fat loss is AWESOME!!!! You are doing a wonderful job!!!

[realcdn]

Originally Posted by missjane

Wendy, a 5.2 lb fat loss is AWESOME!!!! You are doing a wonderful job!!!

x2 as well as having a good time doing it. That in itself is worth a great deal.

[fengshway]

thanks jane and anne.

it took me almost 8 weeks to do it, though. sssslow!!!

[realcdn]

It's funny but where you see slow fat loss I see impressive muscle building. You put 1/2 pound of lean mass on every week while in a deficit. I think that's the number you should be looking at.