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Hello! Welcome to my challenge! I want to keep a healthy diet. who doesn't. but I want to successfully eat healthy all week. I also want to be doing body weight work out three days a week. And I'd like to run three days a week(c25k) I want to write one poem a week too. FOUR WEEK CHALLENGE HERE WE COME.

One thing I need, is to be more disciplined in sharing, posting..etc. so sorry I have been lax in that. There are nights when I remember "Oh yeah I havent posted on NF" and I just feel so tired and just am like "no Ill go to sleep.."..so no more of that. Main Goal: Lose 40 lbs of fat by August Challenge Goal: Lose 8 lbs 1. Walk 30 minutes each day 2. Exercise other than walking each day Each day planks glute bridge calf raises body stretches 3. Drink 20-40 oz of water a day.

Hi, I am new to this group and had few questions that I wanted to ask. I am someone who used to be overweight and have lost considerable amount of weight recently (34kgs to be exact). I am 6ft tall and weigh about 72kgs now. However, my body is still out of shape and hence why I have decided to follow a work out plan that will help me gain strength, bring my body back in shape and build muscles. However, I cannot go to gym. It's too far way from my home and I have no time to travel that far right now. Does anyone have a specific work out plan that I can follow at home? I do have couple of dumbbells at home (weighing 3kgs each), but I was hoping for a work out plan that required no use of additional equipment - that's not a big deal though and I can buy heavier set of dumbbells, if required. I know nothing about building your body and can do with lot of help here. I hope I get some good advice here. p.s. I am sorry if similar thread has been made before, I am new here and will be browsing through this forum during rest of my day.

Howdy, I'm new to NF and love to climb. I have always been pretty active but my diet has been the main faulty point. Lately I have been using my work as an excuse saying things like, "I walked a ton today, so that caounts towards a workout." and "I'm just too exhausted to go workout.". Which is total BS and I know better. Diet-wise, I have been eating like garbage. It's been fast food, junk or no food at all. Here is my Challange for the next 4 weeks; Main: Get back to working out daily Body: Climb (in-gym or outdoors) x3 a week Mind: Yoga every morning & Meditate nightly Diet: Start switching to a Paleo based diet. I'll be posting updates daily to help keep myself accountable as well as logging every bit of food and water I intake onto MyFitness Pal. Let's crush out the next 4 weeks!

BlackTezca's BATTLE LOG Hola folks! BlackTezca is making a battle thread and just like my first challenge thread, it'll be filled with gifs and images and all sorts of silly crap as well as the continuation of my journey towards greatness. So some background behind my username. BlackTezca is essentially short for Black Tezcatlipoca (usually just known as Tezcatlipoca since White Tezcatlipoca is actually Quetzalcoatl...god damn these names sometimes). If you have the faintest knowledge of Aztec religion, then you know Tezcatlipoca as the Jaguar god, who also really likes it when the best warriors are sacrificed in his name. Hearts are yummy apparently. And that would be a badass tattoo...So in any case, my favorite animal would be to be the jaguar, a feline so powerful, so awesome that the most famous of the many, many Aztec God's chooses it as it's form/mascot/etc. I wouldn't mind being a little more similar to this awesome feline. The jaguar is one of the most successful of the predatory felines, perhaps second to only the Leopard (and third to the most successful feline of all, the common domestic house cat). It has a bite force strong enough to crush skulls and tortoise shells, it is an apex predator, it has all the grace shared by big cats while look particular buff and muscular ( the largest feline in the New World) and it purrs like a Harley Davidson. It also sleeps about 12 to 24 hours a day. I definitely won't be able to get that much sleep during the work week, but during my challenge I had to push myself every hard to get to bed by a certain time so I can just get seven hours of sleep before my work out. It wasn't easy, but I can just drop off now. I need that sleep so I can get battle ready in the morning. I want to be strong enough to crush skulls, skilled enough to hunt (I don't hunt but I love me some martial arts), flexible enough to not hurt my back, and rested enough to keep going on with my day. So here am I ready to hold myself accountable for this year in order to be more like this amazing feline of the Amazon jungle (which matches the theme of my challenges ^~). Wish me luck!

I only have a single 20lb dumbbell and a single 15lb dumbbell. I also only have about 5ft by 10ft of floor space due to the fact I live in student accommodation. I can nowhere near afford a gym membership nor have the time in the day, so I workout at home. There are plenty of workout routines online, however none I have found which can be done with my limited resources. Here is my current workout. I've been doing this or slight variations of this for about 2 months, and I am starting to see my beginner gains. day 1 - biceps, triceps, chest 3 sets, 12 reps, dumbbell curls 3 sets, 12 reps, triceps extensions 2 sets, 20 reps, press ups day 2 - abs, legs, biceps 3 sets, 10 reps, crunches 3 sets, 10 reps, sit ups 3 sets, 30 seconds, plank 3 sets, 10 reps, leg raises 3 sets, 12 reps, squats 3 sets, 12 reps, bicep curls day 3 - forearms, shoulders, back 3 sets, 12 reps, Hammer curls 3 sets, 12 reps, alternating shoulder press 3 sets, 10 reps, Kneeling One Arm Row (poorly as I have no bench) - How can I improve this for more efficient muscle gain?

Hi, I'm Wayward Son, or Darius, or D... whichever you prefer, I don't get too hung up on names or labels. I am currently serving in the US Navy on an aircraft carrier out of North Island, San Diego, CA. Getting ready to separate/retire after 19/20 years of active service. After that I'll be heading to Austin, TX to complete my degree in Psychology and then work on a Doctorate in Counseling. I'm a huge geek: fantasy, sci-fi, star wars, lord of the rings, wheel of time, marvel, witchblade, tabletop roleplaying (that's a huge one for me)... needless to say, tons of stuff. I'm looking for a buddy, someone who needs the same things I need in sticking to my goals for my challenges. Now comes the hard part... some criteria, it's not a lot, but I'm a freak of nature, so bear with me. 1) I would prefer a female partner. I was raised entirely by women and I listen better to them, as I think I'm smarter than most men... yep, fatal flaw, I know. Sue me. 2) I would prefer someone in the U.S. Just because of time zones and roaming charges. Bonus points if you're in California or Texas 3) I would like someone who is going to stick with it. Oh and call me on my bullshit when I start to not stick with it. You do that for me, I'll do that for you. That's it, just three little criteria.

Challenge 10 Going for Level 9 Where art thou going, Terinatum? Mission Statement for 2014 Consistency! Motivation:: I'm headed in the right direction and I know it. Cook -- twice per week * I cooked more than I thought possible last challenge. In order to stay with the consistency objective, I will continue to do cooking twice per week. Cooking by definition (for me) is any meal I cook that entails more than the microwave, slapping meat on bread or using up leftovers - unless bulk cooking is involved. I enjoy cooking so getting started is the main focus of this goal. The tactic I am taking is managing my 'sense' of time better, leaving me feeling like there is plenty of time to make, enjoy, and clean up a nice meal. Worth - - - 4 CON Grading - - A = 2 meals/wk B = 1- 2/3 meals C = 1-1/3 meals D = 1 meal Run -- use up Alter G punch card * I used some hard earned money and bought a 10 punch card for the Alter G treadmill at my PT place. It's a treadmill that takes a percentage of your weight off so you are running with less weight. When I tried it back in the Fall - weighing 245 lbs - I could run 'forever' at 185 lbs. It felt fantastic. Which is why 185 is now my weight loss goal (by end of 2015). Worth - - - 2 STR, 3 STA Grading - - A = 10 punches B = 8 punches C = 6 punches D = 4 punches Work-Out - - wherever I am * I want to do my at home/wherever Squat- Plank-Push Up routine more often. I like how it was feeling, I want to feel that more often and be willing to do it no matter where I am at night/morning. Overnight pet-sitting can put a damper on my routines and I am determined to keep certain routines going no matter what home I might be in. Worth - - - 3 STR Grading - - A = 3 WOs/wk B = 2-1/2 WOs C = 2 WOs D = 1-1/2 WOs Live - - learn to use a consistent application of time towards my goals * I am starting a new phase in my life on several fronts. First is being single after a 17 year relationship. Next is training to be a well-rounded Pet Sitter Guru - being able to groom, train, sit, and heal with energy. And, I want a place of my own. So - being single - I need to divest certain connections with my former partner (ex sounds horrible!): mostly that means debt. Putting a realistic budget together denoting how my funds will be funneled to maximize my credit rating So - Pet Care Specialist - Make a business plan including forms, plan to enter into training, and seek out possible places to do grooming and training (my own place of business/at the pet's home/rent a space at another facility, etc…). So - my own place - Easier said than done for sure, but I need a road map. List options of 'on my own,' judge the worth of these, and take steps to get there. This is the least SMART goal I have ever had as I don't know what I'll run into and how much time these things may take. So! I will be asking for feedback from fellow rebels and other friends IRL. I will detail my plans each week, describe what I did and did not do, and solicit advice and scoring. Worth - - - 3 WIS :: 1 point per above mentioned phases of life. Grading - - SUBJECTIVE GRADING WITH ASSISTANCE FROM REBELS AND FRIENDS IRL Battle On My Rebel Friends!!!

Prologue Rewind to the summer of 2012. I was a fresh college graduate; I was ready to embark on a new life, in a new state, in a new world called grad school. I was confident, motivated, fit, happy and determined that I would change the world. I was confident and determined. I thought I could conquer grad school. Getting my PhD in science couldn’t be so bad, could it? I loved the topic with ever fiber in my being, and would much rather read books about it than go out to watch our football team lose. I wasn’t the smartest person in the world; but I had intelligence on my side, and by golly I was a determined individual. While most girls wrote “Mrs. Jones†and “Mrs. Smith†in their notebooks at school, I was busy filling it with ways of signing my name as Dr. Johnston, PhD. I was fit. I was a regular gym lover. I went as much as I could and always enjoyed a tough work out. I was “most likely to have her own fitness showâ€, as my friends joked. I ate healthy and felt healthy too. I was happy. Where I am now Today, after 1.5 years of wear and tear of grad school, I went to the doctors because I just wasn’t feeling my bubbly, active, life loving self. Turns out I have mild depression and anxiety (Ie: Welcome to grad school IMO). I opted to try to change behavioral issues before I attempted to try medication. I weighed ten pounds more than I used to, I am always tired and I don’t feel as full of life and bubbly as my old self. I used to be a “I got this, let’s conquer the world†type of gal. Now I’m lucky to go to the gym 3 days a week. I’ve been making excuses for months about getting back to my “old selfâ€. My labmate introduced me to Nerdfitness a few months ago and now I finally want to make a change. Main quest: Get back to my healthy, confident, happy self. I’ll be using this to update on my journey so I can have some motivation.

Hello! I'm new here, and I wish to take advantage of the opportunity offered to me here to maintain my commitment to getting healthier. A bit of background first: I'm a 30 something Canadian female who has decided to change her life for the better. I've begun my quest to eat healthy and work out regularly. I am beginning with the Angry Birds workout and I also walk 1,8 mile every morning. So here are my statistics so far: Workout: Angry Birds Level 1, started Monday November 4th Squats: 31 in 3 sets Push ups (wall): 43 in 2 sets One arm rows: 30 in 2 sets (10 lbs, upgrading to 15 lbs) Plank: 25 secs., 20 secs. and 15 secs. 60 seconds total. Workout: Angry Birds Level 1, Wednesday November 6th Squats: 50 in 3 sets Push ups (inclined): 19 in 3 sets (my arms just gave out and I hurt my chin. Ouch.) One arm rows: 37 in 2 sets (15 lbs) Plank: 27 secs., 21 secs. and 18 secs. 66 seconds total. So, improvement all around, except inclined push-ups are way harder than wall push-ups. Any suggestions on what I could do to increase the strength in my arms? They are really weak. I think I did a better warm up this time around though. Well, that's all for now. I think I'll stick to the 15 lbs weights for the one arm rows for now. Next workout is Friday. See you then. Silver.

Hey everyone! So, I've been creating my own work out routines for a month or so now, and I just wanted to post it and see if anyone had suggestions on how to improve it, or if I am going in the right direction and so on. I start with a 10 minute cardio warm-up, then start a circuit with the following moves: Squats - 8 at 80lbs BW Dips 3-4 Deadlifts 8 at 110 lbs Inverted Rows 5-6 at BW Plank 25-30 secs I do this routine 4-5 times, and then stretch and cool down. I've been adding weight and/or more reps almost every week to these (I've increased my deadlift by 50+lbs so far!). This is the first time I have created my own routine (I used to just do workout DVDs), and I just wanted to get some thoughts on it! Am I heading in the right direction for overall strengthening of the body? Is there something else I should be doing? Thank you in advance for your help! -Copo

I filmed myself doing some back squats so I could check my form. Overall, I think it's pretty good except that I round a bit in my back as I drop below parallel in the squat. Also I could make less of a 'pain face' in the later sets. Any feedback is welcome <iframe width="560" height="315" src="//www.youtube.com/embed/Z_qzfEKELIA" frameborder="0" allowfullscreen></iframe>

Hi! I'm new to fitness, and I was wondering if any of you have some advice for warming up for busty women. I know Steve says to do jumping jacks, jump rope or jogging to warm up, but since I'm over a size DD in bust size that is proving to be an issue to deal with. Any suggestions/modifications? I'd love some help!