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Found 4 results

  1. My dad needs help coming up with a workout plan, but for whatever reason, does not want to see a fitness trainer. I am currently twisting his arm to see a nutritionist, but a fitness trainer is out of the question, so I would really appreciate some advice. My dad is a 59 year old man that has plantar fasciitis, has torn his acl a while ago (it still gives him problems sometimes), gout, and high blood pressure. He has had bypass surgery about 12 years ago, and has been recently diagnosed with diabetes. As of right now, doing anything too physically strenuous is out of the question due to all of his health issues. However, he needs to be more physically active than occasionally walking on the treadmill. I workout but I am not a fitness expert and I do not know how to accommodate his health issues. Does anyone have any advice on exercises that he could do to help him lose weight/increase his overall quality of life? Thanks!
  2. Combat roll - a white water kayak term for successfully completing an Eskimo Roll under duress in a rapid (as opposed to flat water). I'm into white water kayaking which gets harder to do every year (I'm 55). My MO is generally to spend 4 months getting in shape (flexibility, drop wt to 164, general strength conditioning) in preparation for kayak season which starts around mid-April for me (when there is still ice on the banks). In the Jan challenge my wt dropped from 176 to under 173, then if Feb it went from 173 to 168. During those 2 challenges, I also increased my flexibility through stretching and general strength through wt lifting. Main quest for this challenge: Round out my kayak season prep w further wt loss, increased back strength, and improved cardio. Goal 1 - Big 3 - Same as Jan and Feb, no need to change what works. Protein shake for breakfast everyday, salad 6 days/wk, and exercise every day. I've yet to fail at these this year Exercise will consist of any one of the following: A) Wt lifting 3/wk + 14 stretching exercises - B ) Core + flexibility - 5min tread + 4 core exercises (lying crunch, seated ab machine, decline situps, machine twist, back bends) + 14 stretching exercises. Add 1 set of pullups which might only be 1 rep. C) Sport - type depends on season but I like variety (indoor wall climbing, kayaking, hiking, skiing) D) 10 freebody squat placeholder - a couple times a month life throws a curve that takes up all time so I use a placeholder which consists of just 10 freebody squats. It has no significant physical benefit but is just to remind my brain that exercise is now a daily habit. The salad will count as completed on the 1 day/wk I don't eat a salad as long as it is the only day I did not eat a salad. Goal 2 - Back strength focus during everyother wt lifting workout My lifting routine for Feb was: 5x5 cable pulldowns 5x5 bench 5x5 shoulder press 20 sitouts 1x10 plate lift/press/reverse curl 15 stretches. Kayaking (and pullups) require a lot of back work. So I'm changing my routine to: On strength w/o days, alternate the following 2 routines: Routine 1 - same as above. Routine 2: - starting Feb 28 Cable pulldowns 4x5x77.5, 1x5x120 Bench 1x5xbar&95, 3x5x120, 1x5x135 Seated low cable row 1x10x60, 1x10x75, 1x10x90 High machine row 1x10x90, 1x10x180, 1x5x180 Pullups 1x2 EZ curl bar 1x50 15 stretches Goal 3 - Wt loss I don't usually set wt loss goals, preferring to set the goal as diet changes. But I need to drop 4 lbs this month to reduce my stomach slightly more (stomach fat reduces the ability to roll well). So my goal is for my 3day average to drop 1lb/wk. Goal 4 - Cardio improvement - NOS NOS stands for NO Smoking. I intend to quit this month. The first 3 days is the most painful so I got a prescription for Wellbutrin and you take that for a couple weeks before quitting to diminish the side effects of quitting. So I have to quit at some point during the 3rd or 4th week. There, it is stated, and therefore it will be. I'm not into failure. Edit: Goal 5 - Add floor straddle progression to core w/o's Read this on starsaparts thread yesterday where there is a link showing how to do it. Awesome core exercise. Added this on 3/3. Edit Again: When I did this the second time, I noted some pain in lower back. The next day the pain was more intense. I've noticed this on stretches where you bend the spine and now make sure I don't over bend the spine. So I am dropping this goal from the list. Grading: I'm not into the "well at least I tried" mindset. I'll be grading each category weekly. If I missed any category on any day, the week was an F. If I kept every category, I got an A. Pretty simple.
  3. This challenge is going to an odd one for me. I'll spend 1/2 the challenge here in DC, then spend the 2nd half in California. I'll stay a few days with family, then friends, then off to Santa Ana to relocate my office there. I'll be flying back to DC on Ground Hog's day. So, in keeping with Ground Hogs day, I'll basically repeat my mini-challenge. 1. Keep up the tracking, including a mid-day tracking point. Make sure to eat on schedule; this is really going to be important while I'm in CA. I'm spending a few days with my family and think I'll need to buy some of my own food to stay on track. 2. Take my medication ON SCHEDULE. Everything works better when I do this. 3. 10k steps a day, bonus for averaging 11k. Shouldn't be hard while I'm doing the office move, but very tricky while I'm visiting my family. 4. Be creative; knit, crochet, make jewelry, go to museums or other sights.
  4. This place looks familiar…wait…I’ve stumbled back into Rebellion Headquarters! Yes, I’ve been gone for a year now, but I’m back to try a challenge again. Goals (Cliff notes): 1. Enter everything I eat into MFP 5+ days a week. Bonus for a full week. 2. Get to the gym (be active)! Weeks 1 & 2; 3 days/week. Weeks 3 – 6; 4+ days/week. I can substitute a day of walking for the gym. 3. Drink min 40 oz. water on non-working days. Easy as pie at work, but when I’m home I have problems. 4. Life goal: Get out and do things! I want at least 4 adventures for the challenge Goals and stuff (the War and Peace version): My husband of 37 years passed away in May of 2014. I kept up with a couple of challenges after that, but I realized my too-big house and yard were eating up my time. Once I decided to sell, and dove into getting ready, I just couldn’t keep up and didn’t join any more challenges. Well, I cleaned everything up, got rid of mountains of stuff, and sold my house. My plan had been to rent, but once I started digging into the rental market it wasn’t looking good. My realtor found me the ideal place in Pasadena, CA (no, I can’t walk to the Rose Bowl). The property has two houses; a large and a small house. The small one was empty and the large one free; the plan was to live in the large one & get it prepped for rental, then move into the smaller. Meanwhile, life threw me a curve ball or two as well as an opportunity. I was diagnosed with asthma & I was asked to fill a 1-year temporary assignment in DC. So I’ve now been in DC 3 weeks. I’m in a nice furnished “corporate†apartment not far from the Verizon center. I brought my cat, and a minimum of other things. I’m still sort of getting myself put together, but I’m going to start this challenge. 1. I don’t have a food scale (or a me scale for that matter), so I’ll do my best to estimate serving size without weighing things. The point is to be aware of what I’m eating. 2. The gym is in the apartment building and has the usual cardio equipment and some weight equipment by Matrix. Before I can do any body-weight training, I’ll need to get a mat. The main point is habit building. 3. It doesn’t matter where I am, I don’t get my water down on weekends (too much tea!) 4. I’m in a new city on a new coast. If I can’t find things to do, I should be ashamed of myself.
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