mike_bravo

thanks everyone for the run ideas. you guys are the best!

amazing! thank you for taking the time to write this all out. hugely appreciated!

its so nice to hear i'm not the only one repeating! thank you so much!

hey scouts! so i'm not one of you, but i figured your wealth of knowledge could probably help me out. does anyone know of any running program to build up endurance other than Couch to 5k? I've struggled with that one, getting stuck on weeks and not being able to meet the goals. thanks so much for any thoughts!

knee push ups it is! thanks!

i'm not long out of school so i can relate to the poor sleep habits that school creates. sitting in class all day is less appealing than sleep and the mental exhaustion is a constant battle. not to mention your assignments and studying that require you to stay awake until all hours of the night. but keep in mind that after a certain point of staring at the books, you're not actually absorbing anything and writing a paper off of no sleep at 2am is probably not going to get you the best grade. your goals are great! best of luck!

great goals! i struggle with the sleep thing too. i'm not sure why i have such a hard time going to bed - i love sleep! good luck!

i finally caught the beginning of a new challenge! i'm so excited! it couldnt have come at a better time - in the middle of march, i started slacking off big time and haven't stepped into my gym in four weeks. however, i've applied for the military (long time process) and even through my trade isn't open to new recruits right now (nursing officer) things can change quickly and i could be offered a position with very little notice so i need to be in shape. plus, why not be healthy! i preach healthy living at work, and although i have no problem with my diet (most days) and eat pretty clean, i am not where i want to be. i struggle with my shift work - i'm not a great sleeper and i do work a lot of night shifts. flipping back and forth is hard for anyone and it really drains a persons energy so i do struggle with motivation to get to the gym. soon, though, i will be moving to a first-floor apartment where i will be able to workout at home without jumping on someone's ceiling. so without further ado, here is me: GOALS: 1. Be able to run 5km without stopping a. Follow Couch-to-5K; I've started this but keep getting stuck on weeks b. Run even when I feel I can’t run any more; push through the death feeling 2. Be able to execute 20 proper-form push ups consecutively a. Start with knees – able to do about 7-9 “girl†push ups 3. Complete Level 2 Recruit of NF Rebel workouts a. I’ve started, just keep going! 4. Volunteer within my community a. I have forms for: i. Red Cross Bullying Education ii. RCMP Victim Support b. Complete and submit these forms c. Dedicate my time to the gym and these causes rather than the couch and the TV Starting Point: Height: 5’9 Weight: 120lbs

good idea katinka. i would love to work out at home. unfortunately, i live in an apartment on the second floor...i dont think the guys downstairs would appreciate it. and not much room for anything but dumbbells. but it's definitely something i'll change next time i move - main floor apartment so i can bounce around! and i took your advice and increased some weights. thanks! JonDixonYT i'm going to give it a try when i am back on days! i have no trouble passing out after a night shift, but i'm a night hawk, so sleeping in time for a day shift is tricky. i'll keep you posted! todays workout: deadlifts 2x15 with 40lbs overhead dumbbell press 2x15 with 5lbs each hand dumbbell rows 2x15 with 10lbs (increased from 8lbs) back lunge 2x15 (increased from 2x10) bird dog 2x8 to the best that i can - no mirror, not sure how my form is cardio was a couple laps around the track. had to cut it short, got called into work.

that's a pretty great suggestion! i've always done my stretching at the gym, but i could probably restretch just to unwind when i get home. thanks, JonDixonYT! so with all the hassle and irritation my gym has caused, i have slacked off completely for the past week. i got back at it today and i could tell right away that i was out of practice. what a difference a week makes! i was still eating fairly healthy, as always, but now that i'm on night shifts, i can work out at times when people are either at work or in bed. so today, i started over with rebel fitness. this is what i did: warm up squats 2x25 (increased and felt the burn this time) with 3lb weights in each hand push ups 2x9 (increased by one. i'll do this once more on wednesday and then increase to 10) on knees hip raises 2x15 (these are really boring...does anyone have an alternative?) plank 2x45sec (the gym really needs to get some low mirrors - i think i'm straight, but who knows) step-ups - skipped. sorry, but these are insanely boring as well. suggestions? one-armed dumb bell rows 2x15 with 8lb weight (should i increase reps or increase weight?) cardio - this was brutal...i tried to do some interval and nearly died after two rounds so not my most successful gym trip, but that's what i get for slacking off.

well...the gym didnt happen today. i'm getting pretty tired of my gym, actually. the parking lot was packed, so i didnt bother. i need to set times i can go to the gym when i know it's quiet-ish but working shift work is hard. right after a day shift, if i get out early enough, i can get there just as it's getting crazy. 6-8 is a complete write-off for any day of the week. if i go too late, then i'm wired for bed and i have to be up at 530 so that doesnt work. SO frustrating. i am hoping that the snow will all melt soon and i can find a jungle gym close by that i can run to, do my body weights, and be happy. stupid gym.

MY AMAZING WORKOUT: Warm up Squats: 2x15 (with 3lb weights) - will increase these to 20 reps next day Push ups: 2x8 (on knees) - will increase to 9 reps Hip raises 2x12 - these are really boring! Crunches 2x25 - I'm not sure what they're called when you bring your knees to your head while you "crunch" Plank 2x40 sec - will increase to 45 seconds Side plank 2x20sec each side - having trouble with the left side down Calf raises 2x20 (8lb weights in each hand) - doing these completely for vain reasons; i really like the look of cut calves Step ups 1x15 each side - these too are very boring DB rows 2x15 (8lbs) - might increase reps Cardio - Couch-to-5k Week 3: 3min jog, 2min rest (repeat x5) Before the gym I had half a chicken breast, grilled veggies, and rice. After the gym I had a protein smoothie in the bath tub. It was glorious. So clearly I still need to tweak the workout, but I feel amazing that I got out and did it.

The Basics: Name - Michele Age - 29 Height - 5'9" Weight - 118lbs (as of March 4, 2013) The Struggles: - I've always been skin and bones; some call that lucky but it has its own struggles - Cellulite! Who else hates their thighs! Cursed femininity... - Celiac disease. On the plus side, I eat fairly close to paleo. I've never enjoyed cooking for just myself though, such a hassle. The Goals: - Get through the Rebel Fitness Guide with four weeks per level; increase weights and reps as required - Run the 5k Color Me Rad in Calgary with my sister on June 29; be able to do this while having fun! - complete the Couch-to-5K program (I havent been able to get past week 4) - Be able to do 10 consecutive proper push ups - Eat cleaner; eat all my meals and make them healthy - Leave the continent for a vacation before I turn 30 I decided to start tracking online to make myself accountable (that is, if I get any followers!) after the last couple of days I've had with the gym. I suppose it's the nice weather but on Wednesday, the gym was so full I had to drive around the parking lot three times to find a spot (after getting a spot stolen once, too). There were absolutely no free lockers. And when I got up to the track, it was reserved for a group and not a single spot was free to warm up or do my weights. So I just left. Today, I got up early, made hard boiled eggs, jumped in my car and got to the gym by 945. Again, the parking lot was packed. I didnt even bother going in. I tried a couple other gyms and attempted to check out CrossFit (thoughts on CrossFit?) but no one was available to help me. So I came home completely frustrated that my good intentions were dashed. I did manage to get to the gym tonight. I went at 7pm and it was fairly empty (it being Saturday and all) and had an AMAZING work out. and so I'm going to post it.