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  1. So I am back from my crazy trip to Korea for work, I am a year older now as well since I hit 33 while I was there, and I am already back to the weight before I left (because I lost while I was there, and my boyfriend has cooked all the horrible amazing things for dinner since I got back). I need a change of pace, and I need to have a serious cut. I know that strength training is important but it's easy for me to get strong, so I am going to focus on what is hard for me to accomplish. For those of you that haven't seen my IG, I am all of 5'1" and built like a Shetland pony. Great for manual labor/lifting things, not so good for running.... My goal this challenge is to hit an average of 13k steps or 1.5 hours of cardio a day (my max trainer brings out a low step count but maximum effort so this is why time is also track-able) for 4 days a week, with a lower 10k step count and HIIT/Workout 3 days a week. *This is by the end of the challenge, not overall, next time I will be required to hit these goals all 4 weeks. To complete this goal I will need to: Do All The Cardio - Work up to 1.5 hours/18k steps of cardio daily. I am going to start with 4 days of cardio, with a minimum of 2 hitting that count/time. Week 2 will have me at 3 full days, and weeks 3 and 4 will have me hitting 4 full days with week 4 requiring me to hit the 10k step requirement on HIIT days as well. I can already tell I am going to need a tracking sheet for this go. Just Work It - *This went out the window a bit when I joined the new gym on Wednesday, and I will be taking 3 classes a week so I am switching things up a bit. 3 classes a week, with 10k steps on those days. Snacks! - I already have dealt with increased hunger due to cardio, this time I plan to prepare by having a solid meal plan, AND veggie snacks on hand at all times. I'm not going to worry about tracking them too much since this is more about having the correct snacks instead of all the carbs I know I will be craving. *The gif I wanted to use here isn't working and I need to go be productive.... perhaps another time, lol.
  2. Hello fellow Nerds!! My name is Ben, I'm new to Nerd Fitness. I just wanted to extend the olive branch to any other kettlebell enthusiasts. Kettlebells are my favorite.... I am a StrongFirst II Kettlebell Instructor and have been coaching kettlebells for over 7 years. I'm currently a physical preparation coach in Kentucky. I'm open to any discussions on training with kettlebells. Post any questions, topics, programs, etc. I'm currently on a hypertrophy program, but will begin training for the Tactical Strength Challenge in th new year. Is anyone else going to compete a the TSC or have any interest in preparing together?
  3. I'll begin w/ the basic format that Hazard lays out in the "Start Here" thread: Here I Go: Pick a Main Quest: Begin the first 4 weeks of a advanced 5K plan (I have the endurance as I just completed my 5th Half Marathon) w/ a focus on building speed (Goal PR in a 5K I have the week after challenge concludes on Thanksgiving Day). Pick 2-3 SMART goals: Run all prescribe runs for plan formulated by Endomondo: "Experienced Going faster plan targeting 5-15KM race distances for runners that are already active" 1 day per week Strength Solutions Course at Applied Fitness Solutions 1 day per week Weight Loss Solutions (Circuit Training) Course at Applied Fitness Solutions Begin Physical Therapy for Lower Back Pain (First Week of November) Not let Deer Hunting opening week (Final week of challenge) derail my fitness plan (its happened... a couple of times...) Not eating out/carry-out more than twice in a week. (Mission: cook your own damn meals) (added 10/25/2017) Create your Challenge Thread: Introduce Myself: I do my fitness activities under the Social Media / Blog Identity I created (shortly after the premature birth of my first child), Miles4Milestones / @4milestones (I'm much more prolific on social media than with the blogging but I hope to change that soon). There are those that call me... ...Mike. I found Nerd Fitness kind of randomly, but probably because it has a similar bent of being part general nerdery with a side of fitness (or the reverse) a while back but only recently committed to being truly active. Hobbies: Digital Design, Aspiring Cosplayer (thus far limited to making costumes for my kids), Hunting (I'm far from the archetypal hunter/sportsman, but it is my preferred source for free-range meats), Trains, Cooking Favorite TV Shows: GoT, Westworld, Trek (most, if not all), West Wing, SW: Rebels Favorite Movies: Star Wars (even at least 1.5 of the prequels), Star Trek (we do not speak of 5), Godfather 1/2, The Manchurian Candidate (one of my all time favorites), The MCU Movies My challenge (See above)
  4. So There is no better hockey theme in the world than Goon.... Which also happens to be the SO's and my favorite date night movie next to Deadpool. Meet Doug, The Thug... Glatt Fire under my ass time. I have been lazy, and un-motivated for quite a while. So I said F'it, I am going to (hopefully, which I managed but just) fit my ass back into my Hockey gear I bought years ago and finally learn how to play properly. I had set up my first personal lesson, and the lady training me said I would be fine going to the team clinic that her and her husband run so that is that. By summer season next year I will be on the rookie roster I know I am a warrior but I am putting the heavy shit down and getting some agility and endurance so rangers was the place to be. To complete this half year goal I need to... Train Hard! - Circuit Training/HIIT/Cross Training twice a week - Hockey Clinic on Wednesdays - Skate on Saturday or Sunday - Walk/Cardio twice a week - Yoga once a week Adult Hard! - Figure out daily/weekly chores and get them done - Get the new deck sealed weather permitting, hopefully it will get cool and dry enough to get this done - Get one disaster removed from the house, and possibly paint some shit. Lose Hard! - Keeping this simple, 1600 calories average with 1800 on hockey clinic day. Will fine tune if needed, but everything will be tracked in MFP Extra Credit * Save Hard! - Cancel Gym Memberships, and stop spending on frivolous shit so that I can afford the hockey clinics/skating and save up for the new car I want come December. Now to get to work...
  5. Hi Guys, I have had a knee problem for almost a decade now. To be specific, its hyper knee along with knee knocking (10 degrees bend) . Lately is has started to hurt; so, I can't run any more. I have been trying to find an alternative which gives me a complete body work out with low impact on my bones. Being a runner, I hate indoor workouts. So please recommend some cross-fit training alternative which can solve my problem. Till now, I have found a machine called "Me-Mover Fit" while searching online. I would really appreciate your comments on this machine or any other alternative. Aarish
  6. This should probably be a Warriors challenge, but after seeing only one four week challenge last go-round I figured I'd stay home or this one. I'm doing some highland games training since my weight room is under construction at the Y. I think I'll be looking for a games to compete in in June/July so this will be a great way to get familiar with the ways of the Highlander. 1 – Learn the ways of the Highlander. I need to learn the heavy athletic throws. This means I need to work on the weight for distance, the weight for height, the hammer throw, the stone put, the sheaf toss, and the mighty caber toss. I’m going to practice one per day 5 days a week as part of my strength training. 2 – Stay strong to fight off your challengers. My gym is being renovated and invaded by New Year’s Resolutioners so I’m headed outside into the cold. It’s fine. I’m immortal. In addition to my one throw per day I need to work on I’m going to maintain my strength training using the throwing implements. I’ll shuffle what I’m doing with which throw I’m training for to keep my whole body shaped up. It’s on my spreadsheet here:https://docs.google.com/spreadsheets/d/15BFIglpwcEFL8w-nXh2c900uZ9ub2CAxDxtSo-KBYDw/edit?usp=sharing 3 – CHARGE! I’m running a marathon in May and I need to start looking ahead now. I have a schedule in place that starts with rigid requirements starting the same day as the challenge. I have 4 runs per week (days subject to change) and I plan on running home from work on weekdays (about 3k) and then heading on to the rest of the run (minimum 5k total). Saturdays are my long runs starting at 22k. I have a spreadsheet here:https://docs.google.com/spreadsheets/d/1eu4HT1hH7EYHRwhq3GhIJqT-cJAWubGGFY4V7ZeuW4o/edit?usp=sharing 4 – Shameless cash grab. I spend most of my money on food (thanks, celiac’s disease) and we need to tighten our belts because the credit card got out of control the past several months. We have a move to plan for (our lease is up April 1st), a mode of transport to buy (car, truck, or motorcycle), a honeymoon to go on in August (Ireland), and I am being required to learn to ride a horse (see honeymoon). We’ve got a lot of debt repayment and saving to do and not a lot of time to do it in. I’m going to have to find the cheapest ways to hit my nutrition goals and that means a lot of careful planning, meal prep, and most likely butchery. My wife and I also have to come up with a monthly budget from now until August (and probably beyond) that we can stick to. I'm keeping these spreadsheets private. I don't have any more goals I just found that and why WOULDN'T I put that in this thread?
  7. Let's stimulate some activity in the Cross Training forum. What was your WOD today? We did a Front Squat AMRAP for 8 minutes that looked like this: 10 Front Squats @ 45 10 Front Squats @ 65 10 Front Squats @ 75 10 Front Squats @ 95 10 Front Squats @ 105 10 Front Squats @ 120 10 Front Squats @ 135 And then as many Front Squats as you could at 225/145 but I crapped out at 37 reps because I accidentally jumped two rounds in my enthusiasm. There were two strength divisions for advanced/beginner and I'm still 'checking my ego at the door' and taking the beginner route. For conditioning we did an AMRAP in 20-minutes of: 5 Strict HSPU 15 Box Jumps 10 HSPU (strict, kipped, or handstand hold) 2 Rope Climbs or 10 Ring Rows and 15 Burpees with a 6" jump.
  8. I sandbagged last quest, so I'm carrying stats over onto this one. Goal this quest: showing up to training and doing what my trainer wants me to do. Create solid habits, No over thinking. Q17.01 Combatives: 4 Q17.02 Cross Training: 2 Q17.03 Mixed Movement Arts: 3 Q17.04 Adulting: 5
  9. So, got laid off for a couple of weeks last round, used the opportunity to build a movement park at my house. Also did a bunch of Adulting. back to work (at the same place), but my new work schedule means a little less time for cross training at work. But I still get to roll/spar on occasion. Combatives: MACP/BJJ/MMA Striking 3 times a week at work (hopefully), Sunday Fight Club (Gracie Combatives/Krav Maga Worldwide) at home once a week. KMW Daily Curriculum on any days missed. Front Site Post eye training 2-5 minutes with bed time routine (not graded). Cross Training: (Tactical Strength and Conditioning (TASC), MovNat Strength and Conditioning) Tactical Strength and Conditioning program at work will probably be only 2 days a week. MovNat Strength and Conditioning at home to make up the difference. Mixed Movement: (running, walking, hiking, balancing, jumping, crawling, climbing, swimming, Parkour, dancing, Capoeira, physical labor, informal training, throwing, catching) Environmental Movement (Parkour/MovNat) integrated into cross training as much as possible. Swimming, Hiking, Working, etc.. movements integrated. Also includes recovery. Adulting: Always struggled with being a grownup. Heroes should do grown up stuff. Q16.01 Combatives: 0 Q16.02 Cross Training: 0 Q16.03 Mixed Movement Arts: 0 Q16.04 Adulting: 0
  10. Finally healed up. So it's time to ease back into awesome. I was watching Captain America: Civil War last week. I noticed that I could name or understand so many of the moves in the movie, it just ratified my quest. While some of my knowledge is from the academic study of things like professional wrestling, free running, or other demonstration/tricking arts, some of the other things are from real experiences or useful training I've had in my life. Clearly I'm not a real super hero/stuntman, etc. I can't do a dash vault or a cong, I can't do a muscle up. I turn 49 in October, here is what I can do that I couldn't do at 47: -I can get over a 10' brick wall quickly but medium efficiency (still requires effort) and down with minimum impact (drop to cat hang) -I can pass a 5' wall/elevation change efficiently with little effort, and minimum impact (drop to cat/gargoyle get down) -I can pass a 3' foot wall one handed in any direction (speed, lazy, turn, etc) with almost no effort. -I can survive a ground and pound from most untrained opponents: I haven't been manhandled by an untrained student in over a year (including ones that are significantly stronger/more athletic than I am). -I can do a cartwheel (standing or from squat). I can do basic Capoeira. -I can break fall or roll out on any surface in any direction with no significant injury. Roll on cement without a scratch, yes. Break fall in grass, yes. Break fall on Cement. Hope to never find out. -I can do a full squat comfortably with about a 1/2" heel raise. May take another year or two to get a$$ to grass flat footed. I can "sit in seiza" for a few minutes without extreme pain, (I can do all the beginning MOVNAT ground positions) -I can block about 80% of strikes from untrained/lightly trained strikers, or even moderately trained strikers at long range (close range boxing range with no takedowns still screws me up). -I'm about as functionally strong as I have ever been: I can safely deadlift/squat/bench my body weight (250) and could probably get 300+ in an emergency. -My practical shooting is maintaining: While better than two years ago, it's no where near my peak. Point shooting is OK (10 yard reflex shoot is still on target). It can still takes me up to two seconds to get a well aimed shot off at 25 yards with conventional iron sites. This Challenge: Combatives: MACP/BJJ/MMA Striking 3 times a week at work (hopefully), Sunday Fight Club (Gracie Combatives/Krav Maga Worldwide) at home once a week. KMW Daily Curriculum on any days missed. Front Site Post eye training 2-5 minutes with bed time routine (not graded). Cross Training: (Tactical Strength and Conditioning (TASC), MovNat Strength and Conditioning) Tactical Strength and Conditioning program at work 4 days a week. MovNat Strength and Conditioning if I miss one at work. Mixed Movement: (running, walking, hiking, balancing, jumping, crawling, climbing, swimming, Parkour, dancing, Capoeira, physical labor, informal training, throwing, catching) Environmental Movement (Parkour/MovNat) integrated into cross training as much as possible. Swimming, Hiking, Working, etc.. movements integrated. Also includes recovery. Adulting: Always struggled with being a grownup. Heroes should do grown up stuff. So, Starting Quest 15.. Q15.01 Combatives: 0 Q15.02 Cross Training: 0 Q15.03 Mixed Movement Arts: 0 Q15.04 Adulting: 0
  11. So this 4WC is about my prep for the Great North Run, the world's largest half marathon. 1. Run four times per week. My plan says that I should run between 3-4.5 miles every Tuesday, Thursday and Saturday. Depending where I am in the plan will determine whether it's an easy, steady or tempo run. On Sundays I should do my long slow run. I will allow myself to alter the days slightly if necessary but will do the four runs. In addition to my training runs I am leading two beginners groups and one intermediate group each week, and I run with a private beginner runner twice per week. These runs are either very slow or very short so I won't include those in my plan. 2. Cross train twice per week. I recently saw a sports therapist who said that the knee pain I had been having was due to weaknesses in my quads and glutes so I will cross train at least twice per week to help strengthen those muscles and my core. I will mix this up a bit. I can do some exercises or some yoga at home, or I can visit my gym and train there or have a swim. 3. Keep hydrated. I have finally given up the Diet Coke! Big achievement for me. I am currently having investigations to see if I have interstitial cystitis so I now only drink water or an occasional pear and blueberry juice as that's the only fluid that doesn't cause a flare. It's boring drinking the water though so I find I only drink it when I feel thirsty, which is when I'm on the way to dehydration. I will aim for two litres a day. I will have a 500ml bottle four times a day, breakfast and through the morning, lunch through the afternoon, during the evening meal and in the evening before bed. I will drink an additional litre the day before a long run or race as I know I perform better if I do this. I am going on holiday to Spain for the final week of the challenge so that's going to really test me! I managed to run on holiday last year but I was only doing twenty minutes at a time then. My long run during that week is 12 miles so that will be tough with the change of climate! My husband is also very unhappy about me running in a foreign unknown place alone. I have checked on google maps and found a 2.5 mile route around where we are staying so I am also going get bored of that route very quickly!
  12. Hey guys! Not sure if I should post this in the warrior forum or here, but I felt this is the proper place. So, I have just started barbell training (stronglifts 5x5 + bodyweight exercises) 3x a week. Really having fun, and a change of pace from pure bodyweight strength training. However, I feel like I can do more during my rest days. Usually I go to MA classes (kali) during my rest days, but because of my current schedule, I can't. It's sad, I know. Now I'm wondering what conditioning workout I can do during my rest days that won't affect my strength training too much? I really feel like I could do more. My overall goal is to be a well rounded athlete, in terms of strength and endurance. Thank you very much, would appreciate the help.
  13. I am running a tad behind posting my challenge. To top it off it is outlined on another computer so I am going to modify it as soon as I am able. My main goals for 2016 are to continue to loose weight, build strength, run and bike longer, do a handstand, do a pull up, and just continue to have fun getting healthier as I set a good example for my family. Okay my family and extended family loves RWBY. We have a blast watching it so I am going to have fun and do some RWBY themed challenges (bascially making them fit my goals just because it is fun). Jaune Arc – Leader of team JNPR (pronounced Juniper) because of his leadership ability even if he does not realize it. He has trained much with Pyrrha and improved his skills. Building physical strength as I build mental strength. Stay smart with my goals and training. Yet be consistent and put in the effort to get physically stronger otherwise I will post a picture of me dancing in a dress and I doubt I will look as good as Jaune (hilarious scene). He did it to keep his word to a friend trying to make them smile. Believe me if I have to post such a clip you would not be smiling. LOL Stay consistent and strength train 3-4 days a week no excuses for a total of 12-14 times total during the challenge otherwise you might cry.NORA: This girl knows how to have fun! She is bubbly, slightly over the top intense, and well she can smile while wielding her hammer Magnhild. That is how I feel when I swing Giggles around. Rucking also leads to me feeling all badass. Cross train with sledgehammer and rucking. Do each once a week for a total of 8 (4 each) this challenge.Pyrrha – ...able to change quickly with her weapon (spear, riffle, short sword)...My legs are my weapon. Stay the course for biking and running training. You can not get that good at anything without the work. Keep to the plan for biking and running.Lie Ren – calm and studious I mean he is without his weapon and has the presence of mind to be able to break the fangs off of King Taijitu and stab it in the eye. They all have cool weapons. He is calm and cool even around Nora. Read/meditate daily
  14. This song popped up on Pandora while I was on a run the other day. I had vague plans to organize my challenge around some of the lines. When that looked like hammering a square peg into a round hole, I decided to keep the song after all, as a dose of fortifying nihilism. Old School More recent take Dust In The Wind (1977)Kansas I close my eyes, Only for a moment and the moment's gone All my dreams, Pass before my eyes with curiosity Dust in the wind, All we are is dust in the wind Same old song, Just a drop of water in an endless sea All we do, Crumbles to the ground, though we refuse to see Dust in the wind, All we are is dust in the wind Now don't hang on, Nothin' lasts forever but the earth and sky It slips away, And all your money won't another minute buy Dust in the wind, All we are is dust in the windDust in the wind, Everything is dust in the wind Mission: Run with my wife in the Scenic City Half Marathon in February 2016. Goal 1: Run three times per week. I have a conservative training plan leading up to the race. Keep to the plan or it doesn't count. The first week I am running two miles Monday and Wednesday, and then three miles on Saturday. By the end of this challenge I will just be transitioning from "building the foundation" to "ramping up the mileage", up to ten miles per week and a "long run" of four miles. Goal 2: Focused cross-training twice per week. I am going to use body-weight and dumb-bell exercises chosen specifically to complement my running: single-leg deadlift, dumb-bell lunge, glute bridge, things like that. Extra exercise is a bonus, but I need to be more specific in my effort. Twenty minutes or more per session. Goal 3: Stretching and rolling daily. I usually do some static stretching after running, but I need to re-incorporate foam rolling and using The Stick roller-massager. Five minutes or more per session. Non-fitness goal: Write every night. Before bed, I plan to spend a few minutes writing. Diary, creative journal, food log, something to get me writing.
  15. Hello everybody! Since I'm new to the rebellion and seem to be unable to open a new "introdce yourself" thread I will put my introduction right here: I will delay posting my epic quest until clearer news/instructions are posted later today. The experience points stuff hasn't been understood so far so I will add those later, too. So here are the quests: 1) RUN, DONKEY, RUN! I just discovered that I don't suck at running anymore and feel that moving through the woods around my part of the city makes me feel so much better mentally and physically. Since I'm quite active otherwise babysteps (no time/mileage goals etc: 1 run per week on a nice trail not pressed for time 2) FIND A BOULDERING YODA To watch and learn you have! I really enjoy bouldering and don't do too bad at it (Levl 7/10 at my gym). I'm usually bouldering with my partner and friends, who both are on approximately the same level as I am. To level up my bouldering I need to learn some tricks and strategies from other boulderers, but I'm shy and stuff like that. Quest: Everytime at the boulder gym watch other climbers for at least 10min in total. Embrace hints from foreigners. 3) DON'T GET STRANDED IN A FOOD DESERT The cafeteria at my university serves crappy food which makes me feel sick and lethargic. I will pack lunches for my "long days" on wednesday and friday. 4) TIDY UP THE BARN I tend to get overwhelmed by housework and tend to delay tasks to the last minute. I absoultely hate that. Babysteps again (laundry, vacuuming, dedusting, ... will follow): Tidy up the kitchen "ready to cook again" every evening. So here it is, the first Spiderdonk-Challenge, I am thrilled to see how I get along!
  16. Dear new-comers to yoga, Hello! I am a soon-to-be certified yoga instructor; my official license comes at the end of the month. My styles is based on cultivating complete body+mind awareness and increased strength, flexibility, stamina, and focus. Many of my routines alternate and often combine elements of deep muscular restorative, yin yoga and strengthening, flow-based asana. If you have any questions about yoga, whether you are just starting out or even stuck in a yogic rut, come on over and give me a message! I want to help out as many people as I can; you DON'T have to be flexible to be able to practice yoga. If you can breathe, you can do yoga, as my mentor says. So please, don't be shy, ask away! Do you want to know how yoga can enhance your routine? Make you a better lifter, a better runner, a better person? Or are you just dying to know how to hold that backbend? Again, drop me a message, and I'll be more than welcome to lend you a hand! All the best, Sam (It is also a privilege to be able to join the ranks of the Nerd Fitness Army; my intro can be found here:Don't Slay This Dragon…)
  17. Hi everybody. BRHemp here. Going to start my first challenge on the 13th. I am a federal law enforcement officer and a CrossFit Level 1 and Level 2 certified instructor. I also hold certs in CF Olympic Lifting, CF Gymnastics, CF Strong Man, CF Kids and am certified with Kettlebell concepts as an instructor. This is why I classify myself as a Ranger My goal for the 6 week challenge is to eat better, lose 5-8 pounds and be a better man and father. My fiance and I will be seeing a sports nutritionist this week and hopefully she can get us on a better eating lifestyle. When I started back exercising 2 1/2 years ago, I was 245 lbs and had a 40 inch waist. I'm down to 222 and a 34 inch waist, but know I can do better. I am glad to have found a community to bounce ideas off of and keep me accountable. Why do I need this? Well as often as I teach, I only get to work out by myself. Hard to stay motivated and challenge myself. Plus I love the community aspect of Nerd Fitness. I look forward to hearing from the rest of you and us motivating each other. GOOD LUCK TO US ALL!
  18. Introduction: I’m a 30 something fat bloke, I have always been the bigger chap (apart from primary school when I was 4/5 years old and I was sent to the doctor as they thought I was malnourished…boy did I get them back!) but after I joined my current employer (8 years ago) I became quite sedentary and I ballooned. I have over the years started loads of things to change this but I always ended up falling off the wagon, so joining in here I hope will help me find the inspiration and support of others. One of the best habits is to surround yourself with people who have the same goal as you…so guess I’m doing the virtual version! This will be my second challenge and I loved the first, I really got in to it and really enjoyed what I was doing. I also learned that I can and need to push myself a lot more than I was in it. so…. Main Quest: To become a healthier fitter individual by improving my diet and fitness. This would be measured in an increase in capability (which can be measured in Stronglifts capabilities, distances covered on cardio days (mixture of rowing, cycling, treadmill (10mins each on a workout) and cross trainer (30mins session) ) using the Crossfit Thames standard sheets to aim for (with intermittent testing) and decrease in body fat and other measured body sizes. Quest 1: To work out 5 days a week working towards Crossfit minimums: Mon, Wed and Friday will be Stronglifts days and Tue and Thur will be cardio days. Measurement: 100% = 30 days Reward: 100% = +2 STA, +2 STR Quest 2: Make a return to DDP (or YRG as I have these DVDs) Yoga to improve flexibility on either a Saturday or Sunday Measurement: 100% = 6 days Reward: 100% = 2 Dex Quest 3: Aim to eat Paleo Measurement: 100% = 42 days x 3 meals per day = 126units (thought this was the best way to measure it!) Reward: 100% = 2 Con Life Quest: Going to look to my epic quests for this one and aim to complete the first draft of my first Steampunk chap book. It has been sitting for ages so hopefully this will give me the drive to work with my brain in my non-physical times! Measurement: Sit down for at least 1 hour a day to work on writing Measurement: 100% = 42 days Reward: 100% = 2 WIS Motivation: I’m not getting younger, but I do appear to be getting bigger and therefore unhealthier. I’m sure there are already irreversible negative things going on in my body, but let’s see what I can do to rescue the rest of it! I also have non-physical things that I would like to achieve, so now is the time to knuckle down…2015 will be a new start to this life of mine!
  19. Greetings, fellow rebels! This is my "n" re-encounter with the NF comunity... hope this time it will last Well, to the point... I started this theard to hold me accountable for the type of training I intend to do. I tought about tell you about my entire life story but I think its better to save it for other time. I just want to tell about the fitness aproach I want to take. I've been always facinated by the Special Forces concept, in reality and in fiction (the to-go guys when the shit REALLY hits the fan), but it was until I read the masterpice "Old Man's War" when something really did "click" on my head and I said "Enough is enough, I want to be like this guys (and gals, BTW)." For those who does't know about this book, I leave you this http://en.wikipedia.org/wiki/Old_Man%27s_War Any way, in tomorrow's post I am going to explain the type of training and the goals of such, hope some of you guys (and gals) want to join me! Stay frosty!
  20. Hello nerds! So I have a pair of Chucks (or converses if that's how you know them) low rise that I got on the recommendation of Steve & Staci as good lifting shoes. However, these suckers DESTROY my feet. i have really narrow heels but a wide toe bed, and no amount of inserts has been able to keep these from ruling my heels raw. So the cut of Chucks doesn't work for me. Any suggestions of other similar shoes that have worked for you? Chucks aren't cheap shoes, and I really don't have the $$ to buy shoes that I can't actually wear (and then can't return because I've worn them at all). Anyone have similar difficulties and found alternative brands/cuts of shoes that work? Generally, I'm going body weight work, and incorporate some dumbbell lifts. Hoping to increase this in the near future. Thanks!
  21. Hi all, I am training for a half marathon in August and am looking for cross training options that will support my running goals and that can be done with or near my boys (ages 5 and 8) on the days they are with me. This could mean activities done around the home, or outside with the kids participating, or just outside in an environment where the kids can play some other activity nearby (like a park or school athletic field). Basically, no gym, no classes. I'm hoping this thread could become a resource for other parents as well. In a related question, is it okay to vary my cross training activities, or should I stick with a few for the duration of the program (14 weeks). Some activities that have come to mind are: yoga - not sure if this is aerobic enough kettle ball swings - is this appropriate for a strength training day or a cross training day? outdoor workout stations tennis - I think the boys would really like this. Not sure how much of a workout I would get. cycling - both boys can bike, not sure how much of a workout I would get unless I put it in low gear and spin like crazy. paddle boarding - does it train the right muscles? Any ideas would be greatly appreciated. Thanks!
  22. I would love some advice. I have two injuries that are making my life (and workouts) a misery. 1. A year ago during a marathon I ended the race with terrible knee pain (but I PR'ed, so worth it?). I took a month off of running and a month later when I tried to do a fun-run relay race, I could barely go further than a mile or two without being in incredible pain. I took more time off then some more then some more and so on (hooray for living overseas where you can't find a reliable doctor to help you out, right?) trying to get my knee to heal itself. This was my 3rd marathon and while I had taken several more walk breaks in the others, they hadn't presented any hint of a problem. A couple of months ago I started rolling out my IT band every other day and my mileage started building back up. One time I got to 7 miles feeling pretty good, but I think my form is off now cuz the other knee started to hurt. Subconsciously babying the bad knee, maybe. Over the holidays I went to for PT when I was back in the US. They said my form has been off since middle school and so my muscles and neurons weren't firing the way they should. They spent some time breaking up the fascia in my calves and feet and 15 minutes later I was nailing the strength tests I bombed before where I had to resist them pushing on my leg in various directions (basically a functional movement approach). It was incredible. I should be going back for PT regularly to fix my form and get more manipulation treatment, but I can't since I live in Central freaking Asia. So now I'm back overseas, not running until I go home for more treatment in July, trying to just walk some every day. BUT the problem seems to be getting worse: today I walked a mile and my hip (same side) started to get the same ache in it. I used to do yoga every week, but now I can't do several positions because it hurts so badly to sit cross-legged or do any similar position. 2. Last May I was doing a strength-training program (since I couldn't run) and while I wasn't new to weights, it was my first time doing much with kettle bells or deadlifts or anything like that. Aaaaand I pulled a muscle in my back. So, again, out for a month trying not to lift weights, just doing circuits/cardio/etc. And it seemed to improve, so I started working out more. Aaaaand pulled it again. Rest longer, get back into weights, aaaaand pull it again. It was so bad I couldn't bend down to put on my socks/shoes/underwear/pants, sneezing caused spasms, it was awful. Aaaaand I have no idea how, but I did it again over the holidays (honestly--no clue--I wasn't working out AT ALL). So a few weeks later it's still a dull ache in my lower back and there are certain yoga positions and workout moves that hurt too much to do. ARRRRGGGGHHHHH so basically my right leg and lower back are making it VERY difficult to do any kind of standard work out routine (even yoga isn't going well) and I would love some advice: Are there workouts that take it easy on (ideally both of) these areas? I love strength training, but do I need to give up the idea of doing it? I need to strengthen my core to support my back, I know, but how can I do that without irritating my lower back? I do not want to be stuck with just sit ups. Any good resources out there for how to deal with these injuries?? Or any recommendations from others who have been so afflicted?I figure I will start swimming and cycling more to get away from walking/running, but I'm pretty new to both and don't really know what a good "routine" or plan is.Is there anything I can do in my daily routine to help out in little ways? I guess I should try to stand more than sit at work, maybe? ANY GUIDANCE WOULD BE SO, SO WELCOME. I've never been sidelined for an injury before, especially ones that don't seem to be going away...
  23. So I'm squeaking in under the bar for the start of this this week. I wasn't going to participate as I was unprepared with all these things changing around here with goals and such like. MAIN MISSION: drop 10% body fat This will be ongoing, I expect it to take a few months obviously. I'm starting at basically 31% body fat, which is better than this time last year. I want to be strong and made of muscle and not just jiggly fat. I can see some definition starting in my legs and arms and I want more please, kthxbai. BUT WHY?! I went to roller derby practice today, and got to scrim (play against other girls) and have come out battered and bruised having been hit, fallen, and hit and skated my legs off. I am a newbie and I played against the big girls. And I am STILL on an endorphin high. Then I got a text from my coach asking if I was prepared to knuckle down and get through my minimum skills tests IN THREE WEEKS. I said yes. And here I am. So I want my body to perform better, as good as it can be. And hefting less of me around will aid that exponentially. To do this I will be doing derby/fitness related/diet stuff to LEVEL UP MY LIFE. HELL YES! HOW?! 1. Get up at 7am on weekdays and DO something productive before work: workout/walk the dog/prep lunch. I'm finding it hard to get my ass outta bed, and I'm wasting a good portion of my day because of it! +2 CHA +2 CON Each day I will record my get up time at home and allocate point accordingly based on percentages, rounded down to the nearest 0.5pt 2. Stop snacking on crap! Allow myself one item of "junk" per day - this includes servings of carbs. +2 CON Record my food in myfitnesspal, so I can be accountable for the stuff I put in my facehole. 3. Workout 5 days a week, either a run, or a strength workout (I have a PT workout, but I'm a bit bored by it, so I'm mixing it up with some of the off-skates circuits we do, and mixing lower/upper body and core, so I'm getting a full body workout) This is on top of my two days skating a week. Workouts can be short or long, just DOING IT is the key +3 STR +2 STA + 2 DEX Again, I will record this on my getup sheet (I'll make a little poster and stick it on the bathroom cabinet with a pencil by it!) and allocate point as percentage complete LIFE QUEST Read more! Try to fit in 30mins of reading for pleasure per day to help switch off my mind +2 WIS If I haven't finished Game of Thrones by the time this challenge is done I get ZERO. Simple. Also, I lost my way a bit last challenge, so I'm going to steal some tips from mrrrichpearson and put my goals as my lockscreen on my phone, and up around the house in places (along with: DERBY STANCE!!) so I cannot put it in a box on a shelf in my mind. OH YES GOALS YOU WILL BE OWNED THIS TIME. Yeah, so um. I think this might be my last adventurer challenge, as I guess I'm turning into more of a ranger as my goals and fitness progresses!
  24. I'm starting a new personal Battle Log because I've been inspired to really take things to the next level. Back story: I'm an amateur/recreational aerialist. I've been doing it for about 3.5 years now and have a fairly intermediate skill level. For about the past 9 months I've been working on building my flexibility up, and I have a fairly good strength base, however I don't do any cardio or endurance work whatsoever, aside from an occasional adult beginner ballet course. I've been kind of searching around for what's going to be my "next level" for a little while and I think I've come up with a plan. What I really want, long term "epic quest" style is to be able to do one really great aerial performance. Something within my skill level, but executed really well. What's standing in my way? Refinement and endurance. So this battle log is really about taking things to the next level. Refinement: I need to work on 2-3 really great signature tricks, things that capitalize on my strengths and I can execute beautifully. This is something I need to work on with my instructors. I have two main strong points, strength and flexibility. Ideally I'd like to identify 2 strength moves, 1 move that utilizes my hip flexibility and 1 move that utilizes my back flexibility and work on them until they're back pocket moves that I can pull out whenever needed. Then when it comes time to put an act together I'm not struggling to identify my highlights. Endurance: OK... so I'm strong for a girl. But right now I simply don't have the endurance to make anything of that. I can do something that my coaches call "boy moves" but then I can't really integrate them because I'm fairly spent. During this NF challenge I've been reading up on some of the cross guild challenges, and I've come up with a plan to work on improving my endurance in a complementary way: TRX. I have a TRX, but I've only used it when traveling and only the strength type workout... it came with a jumprope interval training DVD, but I've never used it. So... here's my plan: Right now, I need to do some rehab on my neck/traps/shoulders following a car accident. So step 1A is to complete my PT, so I can get back on the trapeze & silks. Step 1B is to start learning the exercises on the TRX interval DVD. Review the whole DVD, work on form for the ones I can do right now (the squats & lunges), cognitively review the ones I can't do because of my shoulders and do a few minutes of jumprope 6 days a week. Step 2: As soon as I'm cleared by the PT and have full ROM back in my shoulders, learn all the TRX moves to be able to complete the DVD. Carefully return to normal aerial training schedule, no open workouts. Continue a few minutes of jumprope 6 days a week. PT as needed. Step 3: Do the TRX interval training DVD 2 times a week, substituting out lower intensity cardio for the jumprope as needed. Normal aerial training schedule, 1 open workout a week (when I can) working on overall conditioning. Step 4: TRX interval training DVD 2 times a week with jumprope intervals. Normal aerial training schedule, 1 open workout a week working on overall conditioning and drilling signature tricks. Today I started out the morning with 1 minute of jumping rope, twice. Check. -jj
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