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  1. Woohoo! It's almost here - 2022!! The magical year of so many promises. Looking for a new house, graduating from graduate school, starting IVF (the doctor is giving us just under an 80% chance of being pregnant by the end of 2022 based on our current test numbers, which we feel really good about, so let's pray that he's right and our time has finally come!!). It could be a doozy but it should, hopefully, be the year where Things Are Finally Starting To Look Up. Especially given my now-only-newish job going so well thus far, it's hard not to be at least a little optimistic even if I'm so far in the weeds right now that it's not something I spend much time or energy expressing. Plus I always love New Year's Eve/Day anyway - it's such a sense of the blank page for me. Literally anything could happen! The possibilities are open and endless! You never know what might be in store for you down the road and I find it very exciting With that said, I am still in the weeds until December 17th, which is the final day of the semester for both my workplace and my grad class. But while I did a terrible job of posting last challenge, I honestly surprised myself a little bit at how well I could follow my super simplistic challenge, so I'm going to keep the same basic idea but turn it up just one single notch for this short follow-up: Quest 1: Eating Eating not-box food didn't do as much for my weight as I was hoping it would, though it certainly didn't hurt either. The other big change my doctor suggested was eating more chicken, cheese, and potatoes, but I honestly already eat a good amount of chicken and cheese, so I'm choosing to focus in on potatoes. This should be especially easy because I have probably 8-ish pounds of potatoes in my pantry right now (my husband misunderstood how many I wanted for the Thanksgiving mashed potatoes and bought just over twice as many as I expected), along with leftover mashed potatoes anyway because the recipe claimed it made 8 servings, which I thought would be great for 6 adults and 2 little kids, but holy bajesus everyone had a good sized serving and there's more than half the mash left... So my goal is going to be to eat potatoes at least once a week every week between now and New Year's (5 weeks). New recipes are welcome but not required. Also potatoes don't have to be the centerpiece of the meal but they do have to be reasonably present - like roasted root veggies with a burger would count since our "roasted roots" is usually a little more than half potato anyway. Also, as a side note, this morning's weight was up to 132! Not enough for me to celebrate yet, considering that's still well within my range of normal fluctuations, but I'm mildly hopeful. Quest 2: Exercise This will actually probably be the hardest one for me. A combo of anemia (which leads to low energy), a crazy schedule, and sheer inertia makes this daunting as heck, and honestly I was scraping the bottom of the barrel last challenge for passes here. With that in mind, I'm going to keep my original goal of "literally anything even slightly extra physical once a week" and add in at least one yoga session - should be easy if I tell my husband to bother me into doing at least one with him at some point! - and at least one weights session. By which I mean "probably just one or two sets of something, probably tricep rows (I think is what they're called?)". I'm not a weightlifter by any means but I do want to increase my archery draw weight and running likely needs to wait a bit longer anyway (needing to gain weight + arthritic knee that doesn't like cold = not a great idea right now unless something changes), plus that wouldn't take terribly long or a ton of energy. So I think those are both doable, even if I shove them in after the 17th. But you'd best believe I'm letting myself double dip and count the yoga and weightlifting as my "thing" that week if I need to! Quest 3: Life Same base idea as quest 2, I'm just repeating last challenge and barely bumping it up a tiny notch: Literally anything at all once a week (probably going for being social on here - I'm unofficially going to try to start responding more to folks on here, which is a struggle for me - working on my son's quilt, baking Christmas cookies, or watching amusing YouTube videos) plus getting to at least row #7 of my son's quilt. I'm about halfway through row #4 so this shouldn't be too difficult I think and my kid is super impatient/excited for it so I want to make sure I'm at least making reasonable progress on it to show him. Again, I'm totally allowed to double dip here - I get to count quilt work time as my "thing" that week when needed. Trying to "start" today to keep what tiny bit of momentum I have going, though I wouldn't expect any kind of useful update tomorrow (toddler ninja class + grad school deadline tonight = probably just going to work and go to bed). Wish me luck!!
  2. EDIT: CHALLENGEME!!! I want to get going on Pullups, and i want others to join in cause a little competition works wonders for me! Real easy, pick a thing you want to get better in and do it in a GtG style of way throughout the challenge. Let me know (here on my thread or on your own) how many sets a day you did and we will get a little competition going. Okay some tips: Do half of what you are capable of at a time. I can do 2 consecutive pullups, so i'm gonna start with a set of one at a time. Try to get in as much "sets" as possible throughout the day. Leave at least 15 minutes between sets. If you start doing something that has a weight, start with half weight (KB Dumbbell Barbell etc.) So who is willing to help call me out on this! Okay, Go super KISS (keep it simple, stupid!) i want to do the following. Clean up eating Keep running Start lifting Keep in touch with as many rebels as possible! I want to build my challenge around that. I'm not quite sure how though. Maybe i just need a rewind. One of my downfalls is wanting to go big or go home... So now i purposely want to work around that. Work with teeny tiny steps. I know! Ugh this is so hard! First things first, just like last challenge i want to keep accountable cause it helps me most to keep to my challenge. But with the teeny tiny steps (not setting up for failure) i will do a check in at least 3 times a week (instead of every day). 3/w check in The 2nd goal will be the "cleaning-up-the-eating" part. One of the easiest things to start out with is cutting out the sweets. Which comes down to desserts, and sweets in the evening. It's not that big of a problem for me, but i think it's something i can easily start off with this to get things going. (instead of all the restrictions) 3/w check in no-sweets Third goal will be a combined thing. I want to keep running cause i've a pretty good base stamina now. Also keeping in mind May 2021 when i have to run the Ratrace Dirty Weekend (20 mile / 200 obstacles) obstacle run. But i also want to get back into the habit of lifting. Now preferably i want to keep it doing both 3 times a week. But i just know doing that would be setting up for failure. And even though i hate it, i'm gonna start with every other day a workout. And alternate the running with lifting. (instead of doing full running AND lifting program) 3/w check in no-sweets run / lift The challenge is 5 weeks and starts monday. 0-week will be the week to try this out. Preferably on sunday i want to do a recap and tighten or loosen things for the upcoming week. Now we are gonna have a little problem with Week 1 cause i will be on holiday as a tourguide. Working out will probably not be possible. So i want to try to keep me to the other 2 goals. No sweets (which basically means no snacks at the gas station, no desserts after dinner) and check in a few times here. After that on week 2 i want to kick off the challenge right. Easy check in format: Week 0 / Day 3 Checkin 2/3 NoSweets 0/7 run 1 / lift 0
  3. I have been fascinated by the sheer size and strength of bigfoot, i want to emulate that to the limit of what's humanely possible. Does anyone know how we could train to be big and strong like bigfoot, as close to humanely possible?
  4. Hi, I started to do weight training 6 weeks ago, doing the same circuit 3 days per weeks and am starting to get a bit bored so I've decided to try this new format : Workout A : circuit / 6 exercises / 12 reps / repeat 4 times Goblet squat 20 lbs Inclined Push -ups on stairs Single arm Dumbbell rows 20 lbs Bench Press 15 lbs 1 legged Bridge Plank Workout B: circuit / 6 exercises / 12 reps / repeat 4 times Lunges 15 lbs Dips with knees bents *10 (Really hard !!!) Overhead Press 15 lbs Single arm Dumbbell rows 20 lbs Hip Thrusts with 15 lb Dumbell Plank I workout 3 days per week + cardio or yoga in between / Alternating workout A and B I only have Dumbells and no way to do pull-ups (I might invest in A home TRX system soon) What do you think ?? Do I need to add other exercises to get a more balanced workout or is it good ?? I also would like to add deadlifts: where can I fit them in this workout ???? Thanks in advance !!
  5. Initial post removed because user is 15.
  6. What do you guys do for post-workout nutrition? By that I mean the first thing you consume after a good workout. I've recently taken a liking to a quick baked sweet potato in the microwave usually with some greens.
  7. Here I am at the dawn of time. Again. This time of wellness to not make time for illness. It's been a rollercoaster to say the least and somewhere on my journey I lost my path and am stumbling through the woods, a bit disoriented but since I'm writing it down here, I feel confident in my abilities again. Now there's a win already! I have several goals but this time, I'm toning them down a notch. There is already so much pressure from work and family - and let's be honest, mostly myself - that if I cannot control other people's behavior, at least I should be kind to myself. Now, let's see what we got: Goal 1 Nutrition: I want to meal prep every Sunday that is followed by a work week. I get terribly hungry around lunch time and it is better to prepare before I eat up all the cookies around the office - and we have loads... I also want to only eat 2 units of sweets per day, i.e. one cookie at work and maybe one piece of chocolate at home. Or if anyone brought cake into work: one piece of that and one virgin cocktail after hours and then that's it. Goal 2 Training: Strength train twice a week for at least 3 months as well as do one handstand exercise from the NF Rings&Handstands - since I bought it, might as well use it! Goal 3 Yoga: Attend Monday yoga class at least 9 times in the next 3 months (including Holiday season) as well as practice at least 15 minutes on my own on 5/7 days of the week (here all kinds of yoga are allowed; breathing, meditating, asanas,...). Goal 4 Adulting: Adulting is hard work and there certainly are more days than I like to admit when I want my mommy to come back and take control over my life But let's be realistic, I can do it all on my own if I show up for myself and with showing up I mean: On Saturdays check in with my budget and finances. Also, hoover every Friday even if it is just me and the cats in the house - clean the cat hair, Bonaventa! Last but not least, even if it is your most unwelcome chore in the world: Wipe down those floors on the first day of every month. Come on, that is not too much to ask! Remember how good it feels when it's done? So this is the current 3 month plan. I'll track my progress this time to see progress and a big check-in in March
  8. No one is obligated or expected to actually read all of this lol. Just wanted to log everything for my daily workouts and basic plans. It changes often, so I'll be updating and revising here and there. The more I do a routine, the more I find gaps, or things I need to adjust and will do so as they come. Also, any outdoor activities or swimming, or other adventures that happen away from home gym I will share in thread to keep track of my activities with pics 'MOON'DAY - ELEMENT OF WATER 5:00 AM - Wake 5:10 AM - Monday's Meditations: Moon energy, healing, self love, focus on feminine energy, and water energy. Accompanied by: Moonstone, rose quartz, snow quartz, clear quartz, selenite 6:30 AM - Recumbent Bike for 20 minutes or 5 Miles +2 for additional minutes or miles 7:00 AM - Strength Training - Light Full Body Workout 7:30 AM - Core, obliques workout (Coincides with Monday - Moonday, Goddess energy) 8:00 AM - Shower, then quick breakfast. EGGS. ALL THE EGGS. 8:45 AM - Leave for work 9:00 AM - Arrive at work 12:00 PM - Lunch followed by 10 minutes of meditation. 12:30 PM - Back to work 3:00 PM - 5 minutes of jumping jacks and stretching in back office to perk up and get blood flowing again. 5:00 PM - Released from the land of the dead - I mean work. (It's a cemetery. Literally the land of the dead so it's actually legit af.) 5:15 PM - Home. 6:00 PM - Head to the home dojo. Recumbent Bike for 20 minutes with 3lb weights, 5lbs, and 10lb kettlebell. Strength training with kettlebell and body weight exercises for 15 minutes. Core focused exercises for 15 minutes. 6:30 PM - Cook dinner/Eat 7:30 PM - MCT Protein Blast with Collagen >Insert mundane $#!% here< 8:30 PM - Recumbent Bike for 20 to 30 minutes with highest resistance for the day. Yoga/Tai Chi/ Qi Gong/ Meditation Accompanied by: Moonstone, rose quartz, snow quartz, clear quartz, selenite 9:30 PM - Read for 20 minutes, something inspiring and uplifting, comforting, and familiar. 10:00 PM - Set intentions for Tuesday manifestations, review planetary orbits, visualize my day, write keywords for how I would like to "feel", and how I can do something with that day to improve that. Journal for 10 minutes. 10:30 PM - Bedtime Bonus points today for taking a swim indoors or outdoors or just spending time with or by a natural body of water. +8 Bonus points for taking telescope out and spending quality time with La Luna +5 WARRIOR TUESDAY - ELEMENT OF FIRE 5:00 AM - Wake 5:10 AM - Tuesday's Meditations: Warrior energy, Mars, Masculine energy. Focus on strength, courage, empowerment, honor, loyalty, protection. Accompanied by: Smoky quartz, black tourmaline, obsidian, carnelian, pyrite 6:30 AM - Recumbent Bike for 20 minutes or 5 Miles +2 for additional minutes or miles 7:00 AM - Strength Training - Light Full Body Workout 7:30 AM - Shoulders, Back, Arms (Coincides with Tuesday - Mars Day - Warrior Energy!!! YEA!!!) 8:00 AM - Shower, then quick breakfast. EGGS. ALL THE EGGS. 8:45 AM - Leave for work 9:00 AM - Arrive at work 12:00 PM - Lunch followed by 10 minutes of meditation. 12:30 PM - Back to work 3:00 PM - 5 minutes of jumping jacks and stretching in back office to perk up and get blood flowing again. 5:00 PM - Off work. 5:15 PM - Home. 6:00 PM - Head to the home dojo. Recumbent Bike for 20 minutes with 3lb weights, 5lbs, and 10lb kettlebell. Strength training with kettlebell and body weight exercises for 15 minutes. Arms, shoulders, back focused exercises for 15 minutes. 6:30 PM - Cook dinner/Eat 7:30 PM - MCT Protein Blast with Collagen >Insert mundane $#!% here< 8:30 PM - Recumbent Bike for 20 to 30 minutes with highest resistance for the day. Yoga/Tai Chi/ Qi Gong/ Meditation Accompanied by: Smoky quartz, black tourmaline, obsidian, carnelian 9:30 PM - Read for 20 minutes, something empowering, heroic, courageous 10:00 PM - Set intentions for Wednesday manifestations, review planetary orbits, visualize my day, write keywords for how I would like to "feel", and how I can do something with that day to improve that. Journal for 10 minutes. 10:30 PM - Bedtime Bonus points today for having a sacred fire and/or fire scrying, incense making, smoke scrying +5 Bonus points for taking telescope out and spending quality time with corresponding planet +5 MERCURIAN WEDNESDAY (Weigh-In Wednesday) ELEMENT OF AIR 5:00 AM - Wake 5:10 AM - Wednesday's Meditations: Messenger, Intellectual energy, Mercury, Masculine and Feminine energy. Focus on outward energy. Promoting positive thought patterns, banishing negative thought patterns, contemplate how I use words with myself and others and if I do that in the healthiest most positive way and how I can improve that today. Accompanied by: Ametrine, obsidian, pink botswana agate, lepidolite, clear quartz 6:00 AM - Weigh-In 6:05 AM - Log weight, set new goals, make any necessary changes to nutrition and fitness plan, make grocery list and write out meal plan. (Wednesday's Mercurian Energy is great for all the intellectual, mathy, tedious stuff. Here's to Gemini's and Virgos!) 6:30 AM - Recumbent Bike for 20 minutes or 5 Miles +2 for additional minutes or miles 7:00 AM - Strength Training - Light Full Body Workout 7:30 AM - All limbs lifting and resisting today, and breathing exercises. (Coincides with Wednesday- Mercury Day - lungs, hands, arms, legs, feet) 8:00 AM - Shower, then quick breakfast. EGGS. ALL THE EGGS. 8:45 AM - Leave for work 9:00 AM - Arrive at work 12:00 PM - Lunch followed by 10 minutes of meditation. 12:30 PM - Back to work 3:00 PM - 5 minutes of jumping jacks and stretching in back office to perk up and get blood flowing again. 5:00 PM - Off work. 5:15 PM - Home. 6:00 PM - Head to the home dojo. Recumbent Bike for 20 minutes with 3lb weights, 5lbs, and 10lb kettlebell. Strength training with kettlebell and body weight exercises for 15 minutes. Arms, shoulders, back focused exercises for 15 minutes. 6:30 PM - Cook dinner/Eat 7:30 PM - MCT Protein Blast with Collagen >Insert mundane $#!% here< 8:30 PM - Recumbent Bike for 20 to 30 minutes with highest resistance for the day. Yoga/Tai Chi/ Qi Gong/ Meditation Accompanied by: Ametrine, obsidian, pink botswana agate, lepidolite, clear quartz 9:30 PM - Read for 20 minutes, something witty, clever, intellectual, thought provoking, science related topics such as theoretical physics, astronomy, etc. 10:00 PM - Set intentions for Thursday manifestations, review planetary orbits, visualize my day, write keywords for how I would like to "feel", and how I can do something with that day to improve that. Journal for 10 minutes. 10:30 PM - Bedtime Bonus points today for writing a short story or poem. +6 Bonus points for taking telescope out and spending quality time with corresponding planet +5 JOVIAN THURSDAY - ELEMENT OF AIR/FIRE 5:00 AM - Wake 5:10 AM - Thursday's Meditations: The day of the "Luck Planet" Jupiter. Philosopher energy. Divine wisdom. Abundance. Wealth. Luck. Accompanied by: Amethyst, smoky quartz, clear quartz, Preseli bluestone, carnelian, obsidian 6:30 AM - Recumbent Bike for 20 minutes or 5 Miles +2 for additional minutes or miles 7:00 AM - Strength Training - Light Full Body Workout 7:30 AM - Hams and Butt day (Coincides with Jupiter- Jovian Thursday - Thighs and butt. I have to admit that the biggest planet getting butt day is hilariously ironic) 8:00 AM - Shower, then quick breakfast. EGGS. ALL THE EGGS. 8:45 AM - Leave for work 9:00 AM - Arrive at work 12:00 PM - Lunch followed by 10 minutes of meditation. 12:30 PM - Back to work 3:00 PM - 5 minutes of jumping jacks and stretching in back office to perk up and get blood flowing again. 5:00 PM - Off work. 5:15 PM - Home. 6:00 PM - Head to the home dojo. Recumbent Bike for 20 minutes with 3lb weights, 5lbs, and 10lb kettlebell. Strength training with kettlebell and body weight exercises for 15 minutes. Hamstrings and butt focused exercises for 15 minutes. 6:30 PM - Cook dinner/Eat 7:30 PM - MCT Protein Blast with Collagen >Insert mundane $#!% here< 8:30 PM - Recumbent Bike for 20 to 30 minutes with highest resistance for the day. Yoga/Tai Chi/ Qi Gong/ Meditation Accompanied by: Amethyst, smoky quartz, clear quartz, Preseli bluestone, carnelian, obsidian 9:30 PM - Read for 20 minutes, something philosophical, financial and budget planning, entrepreneurial 10:00 PM - Set intentions for Friday manifestations, review planetary orbits, visualize my day, write keywords for how I would like to "feel", and how I can do something with that day to improve that. Journal for 10 minutes. 10:30 PM - Bedtime Bonus points today for participating in any kind of arts for 1 hour. +6 Bonus points for taking telescope out and spending quality time with corresponding planet +5 VENUSIAN FRIDAY - ELEMENT OF WATER/EARTH 5:00 AM - Wake 5:10 AM - Friday's Meditations: The day of love. Love, compassion, self love, marriage, friendship, mother energy, healing from water energy, stability and growth from Earth energy. Accompanied by: Amazonite, rose quartz, clear quartz, snowflake obsidian 6:30 AM - Recumbent Bike for 20 minutes or 5 Miles +2 for additional minutes or miles 7:00 AM - Strength Training - Light Full Body Workout 7:30 AM - Chest, abs, leg day (Coincides with Venus- Venusian Friday - Chest, breasts, do I even need to add womb here lol, legs) 8:00 AM - Shower, then quick breakfast. EGGS. ALL THE EGGS. 8:45 AM - Leave for work 9:00 AM - Arrive at work 12:00 PM - Lunch followed by 10 minutes of meditation. 12:30 PM - Back to work 3:00 PM - 5 minutes of jumping jacks and stretching in back office to perk up and get blood flowing again. 5:00 PM - Off work. 5:15 PM - Home. 6:00 PM - Head to the home dojo. Recumbent Bike for 20 minutes with 3lb weights, 5lbs, and 10lb kettlebell. Strength training with kettlebell and body weight exercises for 15 minutes. Chest, abs, legs focused exercises for 15 minutes. 6:30 PM - Cook dinner/Eat 7:30 PM - MCT Protein Blast with Collagen >Insert mundane $#!% here< 8:30 PM - Recumbent Bike for 20 to 30 minutes with highest resistance for the day. Yoga/Tai Chi/ Qi Gong/ Meditation Accompanied by: Amazonite, rose quartz, clear quartz, snowflake obsidian 9:30 PM - Read for 20 minutes, something romantic, or about friendship, companionship, motherhood (even though I'm not a mom, I can't resist a Gilmore Girls - esque tale. I do happen to still be a daughter ) 10:00 PM - Set intentions for Saturday manifestations, review planetary orbits, visualize my day, write keywords for how I would like to "feel", and how I can do something with that day to improve that. Journal for 10 minutes. 10:30 PM - Bedtime Bonus points today for taking a bubble bath with essential oils, candles, flowers, music. Treat yourself. +6 Bonus points for taking telescope out and spending quality time with corresponding planet +5 SATURNIAN SATURDAY - ELEMENT OF EARTH 5:00 AM - Wake 5:10 AM - Saturday's Meditations: Father Saturn, Capricornian energy, the teacher Accompanied by: Amethyst, citrine, or ametrine, smoky quartz, rainbow obsidian, black tourmaline 6:30 AM - Recumbent Bike for 20 minutes or 5 Miles +2 for additional minutes or miles 7:00 AM - Strength Training - Light Full Body Workout 7:30 AM - Focus on mobility and joint health today as well as breathing exercises (Coincides with Saturn- Saturnian Saturday- joint health, flexibility, breathability) 8:00 AM - Shower 9:00 AM - Breakfast - Chia bowl with berries, a mini-chaffle size of palm(an egg waffle) with tomatoes, peppers, onions. 1:00 PM - Lunch followed by 10 minutes of meditation. 6:00 PM - Head to the home dojo. Recumbent Bike for 20 minutes with 3lb weights, 5lbs, and 10lb kettlebell. Strength training with kettlebell and body weight exercises for 15 minutes. Flexibility and low impact focused exercises for 15 minutes. 6:30 PM - Cook dinner/Eat 7:30 PM - MCT Protein Blast with Collagen >Insert mundane $#!% here< 8:30 PM - Recumbent Bike for 20 to 30 minutes with highest resistance for the day. Yoga/Tai Chi/ Qi Gong/ Meditation Accompanied by: Amethyst, citrine, or ametrine, smoky quartz, rainbow obsidian, black tourmaline 9:30 PM - Read for 20 minutes, something insightful, educational, motivational, self improvement, even home improvement! (Do some Dad things. Done.) 10:00 PM - Set intentions for Sunday manifestations, review planetary orbits, visualize my day, write keywords for how I would like to "feel", and how I can do something with that day to improve that. Journal for 10 minutes. 10:30 PM - Bedtime Bonus points today for learning a new trade, or for researching *opposing* political views. +8 Bonus points for taking telescope out and spending quality time with corresponding planet +5 SOL SUNDAY - ELEMENT OF FIRE 5:00 AM - Wake 5:10 AM - Sunday's Meditations: God, Sol, Sun, Divine Masculine energy, Leo energy, Fire, self love, ego Accompanied by: Citrine, smoky quartz, clear quartz, pyrite, shungite, lemon quartz, carnelian 6:30 AM - Recumbent Bike for 20 minutes or 5 Miles +2 for additional minutes or miles 7:00 AM - Strength Training - 10,000HP Full Body Workout!!! GO HARD BISH. YOU A STAR. Literally, be a star. It is "Sun" day after all ) 7:30 AM - Focus on total body, calisthenics, then follow up with something light and calming such as stretching, slow flow yoga, Qi Gong (Coincides with Sol- Sunday- perfomance, endurance, stamina, and cool down, plus a bit of "ego check" ) Fuel the fire, then cool the fire. 8:00 AM - Shower 9:00 AM - BIG BREAKFAST TODAY YES. 10:00 AM - Go say hello to the sun. Take in that glorious fk'er. Get outside and get some D. Vitamin D. 1:00 PM - Lunch followed by 10 minutes of meditation. 6:00 PM - Head to the home dojo. Recumbent Bike for 20 minutes with 3lb weights, 5lbs, and 10lb kettlebell. Strength training with kettlebell and body weight exercises for 15 minutes. Flexibility and low impact focused exercises for 15 minutes. 6:30 PM - Cook dinner/Eat 7:30 PM - MCT Protein Blast with Collagen >Insert mundane $#!% here< 8:30 PM - Recumbent Bike for 20 to 30 minutes with highest resistance for the day. Yoga/Tai Chi/ Qi Gong/ Meditation Accompanied by: Amethyst, citrine, or ametrine, smoky quartz, rainbow obsidian, black tourmaline 9:30 PM - Read for 20 minutes, something insightful, educational, motivational, self improvement, even home improvement! (Do some Dad things. Done.) 10:00 PM - Set intentions for Monday manifestations, review planetary orbits, visualize my day, write keywords for how I would like to "feel", and how I can do something with that day to improve that. Journal for 10 minutes. 10:30 PM - Bedtime Bonus points today for going on a hike, going fishing, bird watching, boating +10 If it's raining and you still do it, +3 more cuz you rock and stuff. Bonus points for taking telescope out and spending quality time with corresponding planet +5
  9. Come one, come all! Hello everyone! These last few months have been tough, but I feel like now it is tougher and I am in need of some additional support, so here I am :D! We all know Christmas can be magical and wonderful and the best moment of the year. As long as it does not generate anxiety, fights with our loved ones and general fear of overeating AND desire to eat just one more slice of that pie that only comes once a year. So I feel I will need to setup goals, accountability and more generally to infuse my life with some FUN, because I want Christmas to be awesome but it is not starting well. *sigh* But I have hope! So let's start! My goals to prepare Christmas are: 1- to get back to having good food habits, so that when I am offered this second (or fourth) slice of pie, I say no serenely, not feeling like I am depriving myself. 2- to find out workout routines I can do anywhere, in a short time, so that I have no excuse for not moving at least a little, no matter what equipment I have (or do not have) 3- to make some more space in my life (and in my apartment) for the future. My apartment is a mess (hidden inside closets, but still a MESS) and I want to stop hiding piles of junk and just have what I need. I am revisiting Marie Kondo and all of the tidying experts and just getting rid of a bunch of stuff. The common thread for these 3 goals is that I LOVE the feeling post doing them, but dislike the process of doing them. So I shall set smaller goals, which should create good habits! I want to be proud of me and my life and for that, I have to invest a little time and effort in making them better, rather than complain about them. So no more Mrs. Sad-pants, welcome Mrs. I-am-able-to-do-things-at-least-in-small-increments! I will focus this challenge until the 22nd and hope to pursue it the week after, but I want to be realistic. 1- food habits - Good food habits start with knowing what it is that you are doing right and wrong. Sooooo logging has to come back. There is no good way to do this - I just have to get back into the habit. I will start a fresh google spreadsheet and do my best - One simple way to reduce the amount of food is to work on eating incrementally later in the morning - and then leading to intermittent fasting. I have done it in the pas, so I know I can do it again. This will be a progressive goal - with the target to be okay eating after 11am once I am on holidays at home and the bakery is downstairs from my home. (#tempationisaliveandwell). - Finally, I want to eat more mindfully, taking time to appreciate the food and then paying attention as to how it makes me feel (like I discovered that eating fried chicken gives me a stomachache, so why would I eat that again? I don't eat spicy food for this reason) 2- workouts - Move everyday, no matter what. 5 minutes of barbell. A 15-min walk. The difficulty will be to put clothes on (#comfypajamas) and to overcome the holiday blues which makes me want to stay in bed and do nothing (#yesterday) That's. It. No hour-long workouts, no PR competition, no 100-squats a day (although I could do 10 and add 1 every day!). 3- tidying up Every weekend day, I will choose a small place and tidy it up. Last week I worked on my shoe and umbrella storage place and ended up donating 3 bags full of shoes and umbrellas (I had 8 umbrellas at home and 4 at the office - I don't know how it is possible). If I am working on a larger place (saaaay the stationary closet - OMG there is soooo much stuff in there), I can cut it up in 15min increments. But I have to put in at least 15min per weekend day. That's it! I will setup weekly goals and try to update this thread as I go. I will also participate in mini-challenges, because 90% of these are so so so fun ^^. I will setup a point system and a nice reward at the end. All the compulsory things will yield positive and negative points and then I will add a bunch of other stuff which just give bonus point (e.g., meal prepping!) just to add positive things :). Hope to do well and wish you all success in your challenges and happiness in this end of year!
  10. I'm 21 (137 lbs) and hitting gym for the first time . I don't have any knowledge about shaping body so I have a partner with me who has some experience with gym and I follow his instructions ... here is what we did in the first week : day 1 : warm up - mix workout ( push ups(15 - 20 reps) , chin ups ( hardly 3) , sit ups (50 reps) , biceps , triceps , wings ). day 2 push ups , chin ups , sit ups, chest day 3: push ups , chin ups , sit ups, arms day 4: push ups , chin ups , sit ups, biceps , triceps tomorrow : shoulder here are some issues: 1- a buffed up dude told me to do mix workout but my partner didn't agree (so im super confused cause buffed up dude is way more experienced than my partner) . 2- the buffed up admin of the gym smiles in an inappropriate (devilish) way when he see me working out and struggling with gym equipment which de-motivates me a lot. 3 - I got stronger lower body and my partner has stronger upper body .. he is not even interested in lower body training so he told me to ignore legs workout saying "our upper body needs more focus , we will think about lower body training once upper body is in shape " 4- my back is hurting after 4 days of abs workout .
  11. 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!
  12. Hello! I'm currently in a rebuild stage of my life and looking to get back into a more regular workout routine. I recently moved to Bremerton, WA and started a new job so my life has been in total chaos for the past couple of month. I don't know many people and am looking to get a good accountability buddy via in person.. text.. email.. whatever to continue maintaining a health life style and help keep me on track and whatever other craziness life throws. I work at a hospital so my schedule can be a bit crazy so looking for someone who maybe also doesn't fit into a normal M-F 9-5 life would be great too but definitely not required! A little about me I'm 29 year old female currently working towards going back to school into a master program. Free time I enjoy reading, traveling, hiking, soccer, watching hockey and football. My nerdy obsessions are Dr Who, Game of Thrones, Sherlock, Walking Dead, Z Nation, Harry Potter, Stargate. Always open to checking out new nerdy items :D. Let me know if you're looking for an accountability companion and we can chat! -Dr Who
  13. Have you ever wondered, bodybuilders like Arnold, Flex Wheeler, Shawn Ray and many others are so committed to working out? How do they get it right every single time? Because they not only work out physically but also their mind is trained for it. They experience a feeling of euphoria. It is a feeling where the body and mind is in unison Does this seem difficult? Let me tell you, it's not. Here are 3 simple tips to getting the connection right! 1. Be positive- You can do it. Arnold Schwarzenegger always believed that the immense power came from "channelling positive energy into his muscles during every exercise". Manier times we underestimate ourselves and end up giving excuses. These are not statements alone, there is scientific evidence to it stating that more positive your mind feels the productivity of the work done is much much higher. Make your workout plan. Set a Goal. Believe in yourself that you can do it. 2. Warm-up Take up any sport, players indulge in warm-up sessions before they begin to play. Think of your muscles like rubber bands. If they spend the whole day sitting at a desk or working with your laptop, your rubber bands (Muscles) are not being used at all. Then, you start your workout by lifting heavy weights or sprinting fast where the muscles get pulled apart quickly and will snap resulting in muscle pain. This is exactly why you need a warm-up. It's a way of telling your body especially your muscles to loosen up. You need the muscles to be prepared for the workout session which is to start in a while. Yes, you might tell me that you don't have time to warm up, but let me tell you if you don't have time to warm up you probably don't have time to work out. A simple warm up will be: 2-3 minutes of jump rope 15 body weight squats 15 hip extensions 10 forward leg swings (each leg) 10 side leg swings (each leg) 10-20 push ups 3. Rest, Rest and Rest. Rest? means no workout? You might be wondering why is this even on my list! Allow me to explain. In the process of being fit, most of us overdo our workouts. We keep adding exercises to our plans. You cannot have breakfast, lunch, and dinner together. Your stomach will certainly not take it. Similar there is a limit to how much your muscles and mind can take it for a session. Do not do it all at once. Give your Mind and Muscles the rest it deserves. A positive mind set, a warm up session, and proper rest is what it takes to get the balance right.
  14. Start: March 5th 2018, Waist Ratio: 73% which is considered morbidly obese according to this website; Link Waist: 44 inches, 2018 goal is 30 1. Food intake(including drinks) 2. Workout 3. Walking 4. Body stretches/exercises
  15. My current goal is to lose 50 lbs, I'm down 100 since March 1st 2017. Here i will basically log my workouts and how well i think i did on my diet. So lets start with today. Exercise 60 Min exercise bicycle i do this every morning unless i'm on vacation without a gym. Usually i play some battlefield 1 while doing this ( really makes the hour fly) I plan on doing a workout tomorrow so stay tuned to see if i fail that Diet If i say it here i will stick to it so i can go ahead and post it and keep on track. Breakfast 6oz milk, pure protein bar snacks (throughout the day) 1.5 cups of mixed fruit (grapes, strawberries, pineapple, cantaloupe) , 6 oz plain nonfat Greek yogurt, fresh mixed veggies (carrots, broccoli, cauliflower) Lunch grilled boneless skinless chicken breast Dinner Baked tilapia, roasted veggies (carrots broccoli)
  16. I am wondering if anyone is out in the area near Groton CT? I am presently trying to train for the tough mudder i signed up for and needless to say the only shape i am in is round... so i am looking for other like minded people intrested in getting into shape to contact me and we can work something out to keep us all on track and postive and not to lose motivation.
  17. Hi everyone!!! I cannot believe that I have never came across this webpage before. Since I am a huge dork and overall fitness/health fanatic this seems like a great idea for like-minded with similar goals. I know it have been a while since the mass effect trilogy ended, but deal with this. I picked Commander Shepard as my inspiration for this four week challenge because regardless if you are paragon or renegade Shepard, she is determined and perseveres. And who doesn't want the body of the elite group of N7's from the Alliance Navy. Quest One - Fitness: Run 15 km per week I want to up my endurance and run a half marathon this summer, Shepard definitely cannot be huffing and puffing behind everyone else. Quest Two - Fitness: 100 burpees per week I have a love/hate relationship with burpees but it is an efficient way to get a quick full body workout in. Quest Three - Diet & Budget: Do not buy food out No post gym smoothie. No lunches from the cafeteria or buying tea while I am at work. I waste my money and end up eating food that is not healthy when I eat out. Shepard has to save money to buy more important things such as armour upgrades or fish for her fish tank and I have to pay off my student loan. Life Quest: Find one positive thing about myself everyday I am hypercritical of myself and Femshep is one confident badass. I am going to write down one positive thing about myself per day. It can be anything from a personality trait or something that I did that day that I was proud of. Best of luck to everyone with their quests - Akaviri
  18. I recently joined the rebellion, then the academy. I'm stoked to succeed! I've got a list of small but manageable goals including exercising 3 days+ a week with a rest day in between. I've decided to exercise at home since I have a habit of pushing myself at the gym 3 or 4 days a week for 3 weeks, then quitting for a month+. I successfully completed the academy's beginner bodyweight workout and got sick the same nite with a vicious head cold (I think). It's bad enough that im going to a walk in clinic later today (got sick Tuesday nite). So my question is, is it ok to skip the exercise till I'm better so long as I'm doing my other quests (stretching, mediation, eating healthy, drinking more water, etc) and I can response for working out later? Sometimes if I work out when sick I get better, other times it makes things worse. Thanks guys!
  19. Hi, I am looking for the best way to train at home to lose (a lot of ) weight. I have a treadmill, dumbbells and barbell (W shape). Is there any pointers how to start? What is the best exercises? Thanks in advanced.
  20. December finals season is the absolute worst. Need proof? Here you go: 1) Lot's of people and media expect you to be happy because of the holidays. 2) 0 daylight. 3) Lot's of food to stress eat. 4) Finals. BUT I am finally approved to ease into working out again which means I can combat stress and stress eating by channeling all my energy into pretending yoga is fun. (JK I love yoga but I like other things that I can't do more.) So to celebrate my return I'm going to try and take it easy (yet again). Goals: 1) 3 Workouts a Week 2) Only order/go out 3 times per week 3) Drink a water before any other drink (Ex: Drink a full glass of water before a beer/wine/pop/coffee) 4) Meditate 5 minutes every morning 5) Stretch 10 minutes a day 6) Write down but don't stress out about what I'm eating That's it. That is all I am asking from myself for the next four weeks (in terms of healthy things - I've got a TON of studying to do). Wish me luck and apologies in advance if I'm not stopping by your challenges as much as I should be. I'll get back into the hang of it soon! Going into this challenge like:
  21. RES

    RES: Still Here

    In continuing with my quarter long challenges (because I'm kinda lazy like that) our goals are still: Gym 3x/week Food 5x/week, would be 7 but let's be realistic Nerd Fitness 3x/week posting something/somewhere doesn't have to be my own thread, hopefully this will become a daily habit again. Tracking spreadsheet is in the signature Gym has been a struggle, I am committing to doing this in the evening if my other half doesn't get up with me in the morning to go. Food...probably could be better but not horrible, my job is quite social and since being back in FL I've reconnected with a lot of friends and activities I enjoy. Been making it a habit to check on here more, having something to say doesn't always come easy to me though. Not sure what's going on with me lately, I haven't been doing that bad with my eating and have been better about not overdoing it, but I really need/want to lose weight and it's been just the opposite. I have fallen off a lot worse than I have been here lately so not sure what's up. Nothing I've been doing justifies a 15 lb gain in two months! This needs to get under control and quick!
  22. 1st, I had changed my name but realized I like the Cannonfury screen name better so I changed it back. I failed a lot in past challenges but I will do better this go around! My main overall goal is to lose 30 lbs. My goal for this challenge is to lose 10-12 lbs. Body fat %: 39% Body fat weight: 73.09 lbs Body muscle mass: 110.91 lbs 1. Walk or exercise bike 30 minutes each day 2. Workout every other day 3. Drink more water; at least 32 oz a day
  23. Hey thank you for looking in my Daily Battle Log Things you are going to see me post in this log: Daily journal; Workout/skill log; Xbox/PS gaming log; Anime/TV/movie log; Streaming; etc.. Old posts will be edited.
  24. Hi guys, im just starting out in calisthenics, but im getting tired really quick which disturbs my workout program, therefore i want to start stamina training but i dont want to lose weight because im already thin (i'm 5.7 feet/ 173 cm and weigh about 130 lbs/ 59 kg). Is there any way i could gain weight, stamina and mucle while doing both, or does anybody have any advice/tips on my topic? (btw i eat 3-4 meals a day)
  25. I could use some help. I do my stretches everyday but it's just been so hot outside I haven't had the strength or motivation to go out on a hike. For those of you that don't go to the gym and do workouts at home, what's a good thing to start doing? I'm trying to get my stomach flatter and not have loose skin on my arms. I just feel alone and it sucks.
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