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  #1  
Old 06-25-2014
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Narkissos Narkissos is offline
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Default Sara's Log

Client Screen Name: sarawendyjohnson
Name: Sara

Sex: Chick

Current Weight: lbs (@ 5' 10")

Current Bodyfat Percentage: % (via waist, hip, height, neck formula)


Measurements:
  • Bust/Chest: "
  • Waist: "
  • Hips: "
  • Upper Thighs:
  • Lower Thighs:
  • Calves:
  • Forearms:
  • Neck:
  • Upper Arms (unflexed):

Current Level of Activity: mildly active.

Absolute Goals for this Getnarked.net/Apollo Fitness Barbados Consultation: In her own words: “to be toned”.

My thoughts: This may be a difficult consult. I think the hardest parts here may be the diet. I have my fingers crossed however.
________________________________________________

Welcome aboard Sara. :)

~C
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  #2  
Old 06-27-2014
sarawendyjohnson sarawendyjohnson is offline
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Right diet for next week starting the 1st July is planned! food shopping Monday to prepare. Bring this on!!!
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  #3  
Old 06-30-2014
sarawendyjohnson sarawendyjohnson is offline
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Cross trainer got! Exercise bike got, food being delivered tonight for the diet to start tomorrow 1st July. I'm ready for this! 9 days without smoking. Body is ready to be toned!!! Bring it on!
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  #4  
Old 06-30-2014
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DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
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  #5  
Old 07-01-2014
sarawendyjohnson sarawendyjohnson is offline
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Day 1 of diet plan.

Up at 5:30am morning work out completed

10 mins exercise bike

Tabata circuits 4 min done twice

Tried push ups, at the moment don't have the strength to push myself of the floor so switched to walk push ups

Squats 20 seconds
Rest 10 seconds
Wall push ups 20 second
Rest 10 seconds x 4 sets

Arms felt particularly wobbly after this and have felt very heavy all day after this.

Additional cardio done an extra 15 mins on the bike

Ended with stretches

Meals competed
Meal 1 salmon, low fat mayo and cucumbers
Meal 2 4pz pork and brocilli
Meal 3 4oz mince meat- onions and peppers
Meal 4 3 hard boiled eggs

Evening cardio awaiting exercises DVDs to come so did another 30 mins on the bike.

Walked significant miles today about 1.5 of walking also.

Day 11 no smoking

Bring on day 12
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  #6  
Old 07-01-2014
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Narkissos Narkissos is offline
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Nice Sara
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My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
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  #7  
Old 07-02-2014
sarawendyjohnson sarawendyjohnson is offline
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Day 2 Diet/exercise Day 12 no smoking

I have to admit I thought this was going to be really easy and I would be able to easily do everything but today after yesterday's exercise my arms top and bottom and shoulders and chest muscles absolutely killed me today.

So morning exercise

10 mins of bike

Tabata circuit (I have to admit as my arms were killing I did not do too well on this and struggled a lot)

I did jumping jacks and skipping a but only managed 3 out of the 6 sets. Poor show I know only my arms are crap and won't take my weight at all. Very disappointed in myself.

Additional 30 mins of walking

Evening work out thought if make up for the jumping jacks did 30 mins of exercise DVD which worked my arms, thighs and bum. Very hot and sweaty session.

Very angry at myself for Crapness ��

Meals
1 pork and mushrooms
2 chicken breast onions/peppers
3 beef steak mushroom and pepper (didn't have celery)
4 white fish and brocili

Bring on tomorrow I am trying my hardest but I'm gutted with how unfit and rubbish I am
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  #8  
Old 07-03-2014
sarawendyjohnson sarawendyjohnson is offline
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Day 3 of diet exercise/ day 13 of no smoking.

I have to admit today was hard food wise. I felt hungry for a lot of the day and really had to stop myself eating crap and remember that it will all be worth it in the end.
I've literally counted down the time to the next meal and stomach has rumbled most of the day.

Arms very much better today still ache a lot but not as half as yesterday I'm sure this will change tomorrow when I've done day 4.

So today
Meal 1 3 eggs
Meal 2 white fish and brocilli
Meal 3 mincemeat and cabbage
Meal 4 steak and carrots

Evening exercise
5 mins on the bike
Sprint 15 seconds: walk 30 seconds x 5
Walk lunge 30 seconds: squats 30 seconds x 5

Sprint made me realise just how wobbily I am �� this is not good
Squats made my legs shake a lot and had to stretch a few times through changing conditioning 2

Stretches done at the end

Bit scared of tomorrow as it's push ups again �� and planks I know my arms are goings to shake. Bring on day 4. I miss my carbs ��
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  #9  
Old 07-04-2014
sarawendyjohnson sarawendyjohnson is offline
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Day 4 of exercise/Diet Day 14 of no smoking

Morning exercise completed

10 mins of the bike

Tabata circuit 4 min
Dumbbell shoulder press 20 secs x 3
Dumbbell Row 20 secs x 2
Wall push ups 20 secs x 2
Plank 20 secs x 1

Additional cardio 15 mins bike

Ended with stretching

Arms don't feel as bad after and during as they did the first day, planking for 20 secs was hard and I shock a lot!

Evening workout
10 min bike warm up
30 mins exercise DVD

Meals
1) salmon, cucumber and mayo
2) mince and brocilli
3) fish and tomatoes
4) beef steak and beans

Still hungry a lot but getting used to it
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  #10  
Old 07-05-2014
sarawendyjohnson sarawendyjohnson is offline
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Day 5 of diet/ Exercise Day 15 of no smoking

This morning was tough as I had had little sleep and thought should I do it at 6am or a little later in the morning. I was like no I've come this far I'm doing it.

So.......

10 mins of exercise bike

4 minute Tabata circuit done

Step-ups 20 seconds x 4
Sit-up 20 seconds x 4

Additional cardio 15 mins on the bike

Meals

1) 3 eggs
2) I cheated but I'm being honest I had eggs benedict ( I know I'm bad )
3) chicken and spring beans
4) mince and spinach

I ended up cheating as I was in town with Suraya and she was hungry, so we went somewhere for her to eat. She does ballet at 9 in the morning we leave early and she gets hungry after. It's been a Saturday thing for a long time. We should have come home.

Evening workout

10 mins warm up bike

30 mins exercise DVD new one

I'm starting to become creative with my food and I'm enjoying the tastes. Still very hungry a lot of the time.

I'm really pants not even a week and I cheated one meal

Last edited by sarawendyjohnson; 07-05-2014 at 03:51 PM. Reason: Added extra info as required by Corey
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