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Found 12 results

  1. I'm experimenting with workout schedules. That's the science. In my last challenge, linked here: I had the following goals: Goal 1: Workout every day. Goal 2. Eat more, earlier in the day, and in smaller portions to avoid bingeing at night; and everything should be clean. Goal 3. Water/Sleep: 6 cups at least & 6 hours at least. I'm not changing the goals for this challenge, I probably won't change the goals for a while. But because my completion chart looked like this at the end of the challenge,.... Monday Tuesday Wednesday Thursday Friday Saturday Sunday Work Work Work Work Work Jujitsu (AM) Church “ “ “ “ “ “ “ “ “ “ Cardio Resistance Jujitsu (PM) Life Group Errands Cardio Resistance Endurance or Speed Hams (RDLs) & Chest Yoga Abs Yoga Endurance Hams (RDLs), Lats & Delts Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 0 ✔️ ✔️ 4/6 ✔️✔️5/8 ✔️✔️3/6 ✔️✔️2/3 ✔️✔️4/5 ❌✔️4/8 ✔️✔️6/7 Week 1 ✔️✔️5/7 ✔️✔️4/7 ✔️❌4/7 ❌✔️idk ❌❌idk ❌✔️4/7 ❌✔️4/8 Week 2 ✔️✔️3/5 ✔️❌4/6 ❌✔️2/8 ❌✔️3/6 ❌❌ idk ❌✔️idk ❌✔️4/8 Week 3 ✔️✔️4/8 ✔️✔️4/7 ❌✔️ idk ❌✔️idk ❌✔️idk ❌✔️4/7 ✔️✔️4/8 Week 4 ❌✔️ idk ❌✔️3/8 ✔️✔️ 5/6 ✔️✔️ idk ❌✔️ idk ❌✔️4/6 ✔️✔️5/7 Week 5 ❌✔️ idk ❌✔️ idk ❌✔️ idk ❌❌ idk ❌✔️ idk ❌❌ idk I figured I should reevaluate my workout schedule. I to see more green this time around. Changing my schedule around to look like this: Sunday,--Cardio: preferably hikes to build endurance, (Is there anything better on a Sunday afternoon?), but since the weather will be iffy over the next month, anything will be fine. Monday--Weights: RDLs + (Bench & Lats) or (Rows & Shoulders) Tuesday--Cardio: Doesn't matter what kind. Wednesday: Jujitsu & Abs/Core work, If no jujitsu class -> Weights again Thursday- Yoga: I usually have church activities on Thursdays, so I get home very late and in varying states of fed/hungry. So I'd rather do something simple and at home, while I get ready for bed. Friday-Abs/Core work: I run my errands on Friday nights, so I need something I can do at home, that's relatively quick. If all else fails, 1min. planks suffice just fine. Saturday- Weights again. Sunday Monday Tuesday Wednesday Thursday Friday Saturday Week 0 Week 1 Week 2 Week 3 Week Xtra Week 5 I know this challenge is only three weeks, but I didn't feel like making a new chart, now or in the future. I'm also going to start a week now, and go the week after Christmas. Because my main goal going into next year is to workout consistently, so there is no point in taking a week off anywhere and disrupting that. I'm less tired than I was a few months ago, and my strength and endurance are slowly picking up, so I know at least something is working.
  2. Hello world! I'm excited to log my fitness journey. I want to be accountable and I want to share. Life has gotten off the rails lately and I want to get in charge of my now. Thank you for stopping by! April 19th Start of my journey. Here we go. Let's keep this up. Attached is me today! Today, I'm running about 2 miles to and fro the playground with my daughter, Rowan. I'm going to try to do tonight some at home booty body weight exercises. I lifted yesterday. It's a deload week and I had a lovely time at the gym. Still getting the courage up to take my daughter to the daycare there- I'm freaked out about the cesspool of germs no doubt layering every surface there. We shall see! Trying to decide whether I want to track my macros. In the past, it has contributed to some disordered eating to be frank. I'm in this to help get my mind healthy as much as my body. I've been struggling w/ depression and w/ the introduction of some pharmacological intervention as well as conscious choices and mindfulness I've been feeling a lot better. I eat pretty healthy, snack a bit because of the mom lifestyle. I meal prep for my husband's lunches, toddler food for my little 13 month old bundle of joy. I'd like to start meal prepping more for myself, too. xxoo QUEST Hobbit frame of mind daily walks/runs outside w/ the pooch, baby Rowbug, and possibly husband (if I can convince him) weekly hike weekly dinner w/ in laws, my parents, and friends finishing permitting for the TINY HOME!! Fitness life GYM 3x/week (continue Strong by Bret program Hip thrust 3x10: 155p in one month squat 3x3: 145p in one month Run x2 week w/ family Elven Studies lecture/reading x2 per week
  3. Before one undertakes an adventure they are best advised to prepare for it. Not too much preparation though. Otherwise, where is the adventure? This challenge is all about preparing for my adventures in life. (No Pure, reaaaaally) While my Epic Quest for Adventure details both fitness/health related quests and non-fitness/health related quests I'm going to try and keep my challenges specific to fitness and health, though I'll still mention other things in these threads as well, they just won't be the subject of them. This challenge I will be working towards my Archery, Hiking and Personal Growth Adventure Badges (see Epic Quest for less confusion). My tasks are: Attend archery training if it is held (must go to southern training if it is own and northern training isn't) Archery Badge Start Zombies, Run! again and keep at it Hiking Badge, but also assists with Personal Growth task of Complete Charity Walk Put wrist balancer together. It's a PVC pipe that I need to fill with water and seal so I can use it to improve my wrist strength Find out my 1 rep max for bench, row, squat, deadlift and OHP Personal Growth Badge Track calories Assists but doesn't contribute to Personal Growth Badge
  4. I’m actually starting a week early, in the hopes of getting a decent jump on weight loss for this challenge and to make it 4 weeks. Main Quest To live a healthy and balanced life by exercising and trying to eat healthy. My motivation I've successfully dropped weight by counting calories, but I’ve been slacking with this a lot. I need to get back into the habit of eating better and getting more exercise. I know the holiday season, basically from Thanksgiving through New Year’s, is really hard food-wise to be good, but I need to do better. And I’ve got a performance at the end of December that I want to look my very best for! Smaller Quests 1. Cookie Counter - Eating Habits In an effort to drop some stubborn weight and to knuckle down again, I’m dropping to 1000 calories per day M-F. Mostly because I shouldn’t be eating the sweet treats in the evenings anyway. Those 200 calories are always spent on things like Oreos, which they shouldn’t be! To be a bit lenient since it's the holidays, I’m not including Christmas Eve, Christmas Day or Dec 27th for a family function and my performance. Scoring: x/17 Reward: +5 CON & +5 CHA 2. Walking in a Winter Wonderland - Walking Walking is a good filler exercise and it’s mildly enjoyable because I get to watch TV while I do it. Scoring: x/30 miles in 4 weeks (6 miles per week) Reward: +2 STA EDIT: I upped this from 24 miles to 30 miles because I seemed to be really succeeding in this, so I upped the difficulty on 12/9/19. 3. Rockin’ Around the Christmas Tree - Weight Training It’s been too long since I lifted heavy things (June 2019!), so I want to add weight training back into my gym routine. Bench press: 45lbs → 60lbs Squat: 50lbs → 75lbs Deadlift: 50lbs → 75lbs Scoring: +1 for each achieved Reward: +3 to STR
  5. Joining late and fist week is not as good as I would like but here it is. My Goal = Improve fitness, reduce % body fat and get stronger Each day has tasks worth points each week I give myself a score out of a possible total of daily points. Week days = Early AM workouts; Nutrition tracking; 10,000 steps; martial arts training; Drink water Weekends = Nutrition tracking; drink water; 10,000 steps; Long distance run; cleaning Just to make life easier for me I am counting Sunday to Saturday as a week.
  6. 12 Week Hypertrophy Quest Quest Goals: 1) Increase Muscle Mass 2) Decrease BF% 3) Increase Strength In All Lifts Overview/Details Each working set should be performed to near failure with 12 being the most reps you should perform and 6 being the lowest. This workout utilizes supersets.Take a 1 minute break between each superset. Supersets are grouped by letter before them. See Quest Objectives for context. Increase weight on each set by at least 5lbs. Increase weight from week to week as well. By the end of the 12 weeks, you should be 10lbs+ stronger in many lifts. This program can be repeated with endless variation. If you begin to plateau, seek ways of making the workouts harder. An example could be adding some dropsets. SPLIT CHEST/BACK SHOULDERS/ARMS LEGS Quest Objectives: Day 1: Chest/Back | Warm-up 5 minutes of cardio A1) Bench Press 2x6 warm-up, 3x12 working A2) DB Row 2x6 warm-up, 3x12 working 1 - 2 minute rest B1) Hammerstrength incline Chest Press 3x12 working B2) Hammerstrength lat pulldown 3x12 working 1 - 2 minute rest C1) Cable Crossovers 5-7x12 working C2) Reverse Flye 5-7x12 working Day 2: Active Rest | Start with 5 minutes of cardio if you normally don't do cardio, and add 5 minutes to your average time of the cardio you do regularly. Increase total time by 5 minutes every other week. By Week 12 you should be doing 30 extra minutes of cardio. For the sake of this program, cardio is considered 150bpm+ for the whole session. Day 3: Shoulders/Arms | Warm-up 5 minutes of cardio A1) DB Shoulder Press 2x6 warm-up, 3x12 working A2) Standing DB Curl 2x6 warm-up, 3x12 working 1 - 2 minute rest B1) DB Front Raise 2x6 warm-up, 3x12 working B2) Tricep Extension 2x6 warm-up, 3x12 working 1 - 2 minute rest C1) Reverse Flye Machine 2x6 warm-up, 3x12 working C2) Barbell Curl 2x6 warm-up, 3x12 working 1 minute rest D) Skull Crusher 2x6 warm-up, 3x12 working Day 4: Active Rest | Do the same amount of cardio as you did on your first active rest day this week. Day 5: Legs | Warm-up 5 minutes of cardio A1) Squat 2x6 warm-up, 3x12 working A2) Leg Curl 1x6 warmup , 3x12 working 2 - 3 minute rest between A and B B1) Leg Extensions 3x12 working B2) Standing Calf Raises 3x12 working 2 - 3 minute rest between B and C C1) Weighted Walking Lunge 3x12 working C2) Lower Back Extensions 3x12 failure Day 6: REST Day 7: REST Let me know what you think below!
  7. http://www.discovery.com/tv-shows/dude-youre-screwed/bios/matt-graham/
  8. Hello All, I'm excited to part of the rebellion! Why I am here? I'm looking for my online parttyyy for fitness adventures and support TBH, I also want somewhere to record my fitness journey! I'm a 32 year old RN (right now very part time hospice studying for my IBCLC) and mom of a little bug (just turned one!). I led an active pregnancy and have maintained my activity levels somewhat in this last hectic year full of life changes and, to be honest, piles o' stress. I ran cross county and track in high school. I've done yoga for years but mostly for the mental/emotional benefits. I started lifting weights about three years ago and really enjoy it. I follow the monthly Strong by Bret (Contreras... yes, the king of bottoms! highly recommend) program. I'm a big fan of the at home workout as well and generally go to the gym 3x/week but have been skipping days lately. I'm 5'8, 138 pounds currently. Right now, I am up about 15 pounds from before I started lifting and was very thin and about 8 pounds up from where I was when I was more muscular. I'd like to get my muscle back and feel good in my body. I've been making a lot of changes to get my mind in a good place and I know going through my body also helps that too from past experience. I'm someone who really needs to sweat to get to a place to feel good. I used to have the goal of looking like a character of mine from Skyrim but don't know how realistic that is? My tangible quest: weight lift consistently w/ progressive overload. Increase my hip thrust by 20 pounds w/in a month (currently 3x 10 @ 135). Increase 3 rep max for squat to 145 over next month while mainting good form. Go on runs w/ my family x2/week. Diet wise, vegetarian w/ meat eating family so I'm always down to find meat recipes. I'd like to get more serious about meal prepping. Can't figure out my class? When I played D&D with my brother growing up I always wanted to be a Ranger/Bard but I am a nurse and nurturer... so my adult self= healer?? Non fitness interests: I play the harp (but not as much as I would like!), making at home beauty products, fantasy novels, LOTR, cooking, baking, deep history, cults, archeology, Russia, watching tiny home videos on youtube OH! AND we are building a small house ourselves right now! Not a tiny house because it won't move but the same size! My life goals right now are to live the hobbit life. I've decided my vision board is basically Hobbiton w/ a little Rivendell thrown in there for spice and hotnessss
  9. I was a bit late for the last one so I just skipped it while I dealt with some other stuff. Slowly I've been pulling myself out of a sort of funk (#depression) and I'm ready to start going after this again. My work schedule changed so that took some getting used to and i'm ready to start chasing my goals again. Challenges: Go to the GYM at least 2x a week!! So I got signed up but I have to get a habit/schedule going. I'm going to be following this plan from bodybuilding.com so I have an idea of what to do at the gym lol. Stay under 1462 calories 6x a week I followed a formula to get this number for how many calories I need to eat while on like a 20% deficit or something. I'll be monitoring this on myfitnesspal ( y'all can follow me there, I'm RoachRex ). And the 7th day is cheat day! (saturday is my cheat day). I am starting to learn about macros but tracking is a pain so I think I'll stick with this version for the time being. Level up in cooking! I want to learn how to use spices not just in frying but in the other ways that I cook as well. Additionally, at least ONCE this challenge I want to bake a loaf of bread!! Get outside! I've got some gear together so I really want to go camping!! But if I can't go camping, then at least I want to go on a day hike!! Weather may not permit me to go camping (I live in socal and our wild places are kind of a little bit on fire) but in that case then I'll try to at minimum go for a hike in a local park or botanical garden or something. Ideally more than once but, we'll see.
  10. Carrying over my goals from the last challenge: Work out 5 days a week (run / row) Eat in accordance with my doctor's orders (as vegan as possible) My running goal is to get into consistent (re: at least one week) 10:30 1 mile time. Once I hit that 5 days in a row, I will increase my distance from my current 1 1/2ish miles to 2 miles. My food goal is to continue practicing Intermittent Fasting 5 days a week, and to continue experimenting with new and delicious meals.
  11. 2017 was an amazing year for me and involved the biggest changes my life has ever gone through. Bigger then going away to school, bigger than getting my own house, bigger then getting married... in 2017, I became a Dad! Since the bulk of this years focus was on waiting for and finally taking care of a baby; things like eating sensibly, working out, and taking time for myself were put on the back-burner. In 2018 though, I am going to put more emphasis on taking care of myself and setting a good example for my daughter. To that end here are my quests for this first challenge. Lift: I plan on lifting 3 days per week following this plan. Monitor: I will be charting my calories daily into my LoseIt! app. I will try to stay at my goal that it sets, but my real challenge is holding myself accountable for recording what I eat. Cook: I have been extremely bad about fast-food for the past year and it needs to stop. I will not be eating at any restaurant that has a drive through over the course of this challenge. Read: I will set aside time for my self to read daily. This reading will be from books, because when I try to read off of electronic devices I find myself jumping around and not really focusing on the story. I will start officially tracking my stats on these 4 challenges starting on January 1, but will use the next couple of days to get adjusted to them and possibly make any necessary changes. Good luck everyone!
  12. Hey everyone, I kind of forgot about last time around but I'm back! and I even lost some weight while I was gone! So let's keep it up! Challenges: Go to the GYM at least 2x a week!! I finally signed up at a gym! It's close by my house and open when i'm omw to work! I'm going to be following this plan from bodybuilding.com so I have an idea of what to do at the gym lol. Stay under 1500 calories 6x a week According to myfitnesspal this is the number of calories for me to lose weight on. ( y'all can follow me there, I'm still RoachRex ). 7th day is cheat day! (saturday is my cheat day). I am starting to learn about macros but tracking is a pain so I think I'll stick with this version for the time being. Level up in cooking! This time around my goal is sort of two-fold. I have a basic understanding of the frying process but I don't know a thing about spices or herbs so it always comes out a bit bland (salt helps sure, but I want more!) So i'm gonna start trying to experiment with herbs, spices, and marinades! I want to eat healthy but I also want it to taste good!! Get outside! I've got some gear together so I really want to go camping!! But if I can't go camping, then at least I want to go on a day hike!! Weather may not permit me to go camping (I live in socal and our wild places are kind of a little bit on fire) but in that case then I'll try to at minimum go for a hike in a local park or botanical garden or something. Ideally more than once but, we'll see.
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