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  2. spezzy

    Spezzy is back

    Okay, so! I thought about taking two challenges off instead of just one. However, I'm struggling with is not having any sense of in person community where I'm at right now (I moved across the country 4 months ago, and am struggling feeling like I belong in this new location), so I think this will be good for me. A lot of my struggles the last few months have forced me to look at a lot of things in my life and start to really face some new realities. This isn't a bad thing - it's how life goes. Things change, and that's okay. I didn't want some things to change (like, I didn't want my Grandmother to pass away, and I didn't want to get in a car accident and tear the labrum in my hip) - but that's life. For a long time, I was focused on healing, but really, what I needed to be doing was focusing on healing and then adapting. I'm finally feeling strong and ready to really push that adaptation process. And it's up to me to make sure that that process goes in a direction that I want it to, and a direction that's positive This challenge is going to be focusing on some habit based goals. Big lifting numbers are cool and all, but I truly believe that consistency and habits are the roots of all of this, and that the years of consistency and habits I had in place are the reason that I've been able to give myself permission to put my physical fitness in the backseat for the last 8 months, while maintaining my weight and the majority of my strength. So now it's time to build up the habits and consistency again. FITNESS RELATED: 1) 4+ lifting sessions each week (currently at 3-4) 2) 1+ cardio session each week (steady state, 20 minutes, can be combined with a lifting session) (have done 1x a week the last 2 weeks) 3) 2+ 10 minute walks every day (currently this is random) **The cardio one is the big wildcard here. Repetitive motion is what makes my hip act up, so if it does start to do that, I reserve the right to break it up into multiple sessions. WORK RELATED: 1) No watching TV while working at my desk. This is just a bad habit that makes things take longer than they should, and there's nothing worthwhile on anyways. 2) Use Pomodoro Technique when possible (meetings and phone calls it's not - but the rest of the time it is) 3) Start 2 work days a week with reading for 20 minutes on a work related topic. LIFE RELATED: 1) Schedule in everything at the beginning of the week, including: —> Gym time —> Meal prep time —> Personal time 2) Delete all games from my phone (with the exception of Pokemon Go, and that’s only to be used for walks, and when possible, will only be used on my watch) 3) Practice breathing at least 2x per day 4) No Snoozing. This is going to be the hardest one - I use a vibrating alarm, so can't set it far away from me. Will take all the tips here, sometimes I don't notice I snooze until later. And that's it! Nothing fancy, not a lot of gifs, but a really good list of things for me to focus on. Good luck on your challenges, y'all
  3. Blocky

    Chronic fatigue

    I should also add - I would start any squat progression with box squats (they tend to have less of an eccentric component and induce less fatigue).
  4. Tova the Vibrant

    Tova is feasting on life

    Sunday: After house cleaning, dance, and the barn, I worked on my wreath. Not done yet, but close! Need more glue sticks. +1 Appetizers: Facial stretches for jaw pain +10 Salads: Read something for fun Week in Review Things I did not do at all: Italian phone app, Home yoga flow, Plan meals, Therapy related work Things that I would like to prioritize this week: Oracle card, Meditation Planned for tomorrow: Italian and plan meals while at work, return clothes over lunch (+/- get more glue sticks), yoga at home in evening, get greenhouse put together and pumpkins started, start bookclub book Planned for this week: finish wreath Tues, therapy work on Tues before counseling session Wednesday, work on furniture Tues/Wed, already picked out meatball #5 to be made Fri or Sat, look at recipes for jam and creme brulee, possibly ask horse friends out to grab drinks over the weekend
  5. Blocky

    Chronic fatigue

    Regarding doing 5 x 5 with DBs, I don't see why not - the only real hassel with DBs is they are harder to load incrementally (BBs can be incrementally loaded with microplates). However, I think the crux of this problem is building up a tolerance to exercise. My approach would be to do a limited number of exercises but do them over and over to build tolerance - this is known as the repeated bout effect. This is the primary reason that programs like SS work so well... right up until they don't. You do the thing, you get good at the thing, you add weight to the thing... but eventually you adapt so well to the thing that it no longers imparts enough stress to drive adaptation. That is the point to change to something else - for the average person making average gains, a linear progression should only last 2-3 months - however you can stretch that out by making smaller weight jumps. So pretty much do any of the 3x5 (this would be my pick - to limit overall fatgiue) or 5x5 programs - focus on 3-4 things and repeat for a while. Don't push to absolute failure (if you know what RPE is then keep it at 7 or 8). I have worked with 1 or 2 peeps with CFS and used slow, incremental progress with good results - just use some common sense and back the intensity down during a flare.
  6. scalyfreak

    Brogo: beats for brainz

    Episode spoiler:
  7. Curl Brogo

    Brogo: beats for brainz

    Yeah... Thormund Giantsbane is my new spirit animal.
  8. Today
  9. Shello

    Shello Attempts a Comeback

    Saturday Off to a good start! It was tough but I made it to bootcamp in the morning. Boot camp kicked my ass! Each class is a bit different but we always start with some dynamic warms ups down and back one end of the gym. The rest of the class was divided into 4 - 10 minute stations. I thought the hardest part of the workout would be getting to the gym, but each station I did was the hardest part of the workout. Station 1 was pushing a 25# pound plate down and back across the floor alternating with squats for 10 minutes. Then 20 DB chest presses alternating with 20 pushups for 10 minutes, 20 overhead KB swings and 10 bent over rows for 10 minutes, 20 TRX lunges and 20 jumping jack planks. When I thought we were done he sent us outside for 3 street runs - running to the street and around the parking lot. I was dead. I hate taking such a long break from working out and wish I didn't have to keep relearning this lesson. It turned out to be a very busy day. After the gym I hung out with Qbert until his dad picked him up then took the dog to the dog park. Peach was making a pizza when I got home so I took a break and shared that with her before showering and taking her shopping I bought myself some amazing white summer pants and 3 sundresses. One of them had swimwear on the label so maybe it is supposed to be a cover up but it's amazing and I'm hoping I can get away with it as a sundress. Food choices were not great. Before the gym I had a piece of cheez toast and then I had some Doritos and Oreos after the gym. I didn't actually eat that many but I definitely didn't need them. Lunch was the pizza with Peach. While we were shopping we grabbed some Frosties from Wendy's but neither of us could finish one so we threw them away. After all the shopping I ran to the hardware store with Qbert to get the stuff to make some foam swords then went and picked up his gf. I finally sat down for my late dinner of a couple small soft tacos and promptly fell asleep on the couch. I woke up to bring the gf home and then went to bed early. Sunday I didn't have a workout planned. I was supposed to spend the afternoon with DDG and his family for Easter. At the last minute one of his boys said he wasn't comfortable so I backed out. I was a bit gutted because I was looking forward to it and it was a last minute change of plans. It took me a bit to come up with another plan for the day. I had some bacon and cheez toast for breakfast and then took the dog to the dogpark. The kids all came with me and Qbert and I walked laps while the dog played. I considered that my walk for the day so now I'll get a bonus rest day during the week. We ran a few other errands and then Qbert and I spent a good deal of time making the foam swords. It was a lot of fun and of course I accidentally got him in the face when we test ran the final product and now I'll need to take him in to get his glasses straightened. But we had some great quality time. Lunch was a turkey bacon wrap and dinner was a couple soft tacos. Peach made another pizza and I couldn't resist having a couple slices. I'm planning to finish the day with a piece of the carrot cake I made for DDG's birthday.
  10. Updates for Apr. 20 & 21 Workout: There were no schedule workouts over the weekend. Back to the iron on Monday. Eat Right: We had 2 days of Easter celebration with all of the feasting and candy that would imply, so no I did not eat right. No Fast Food: I didn't have the time (or space in stomach) to eat fast food over the weekend. Daily Cleanup: Out of town for the weekend means no chances (or need) to clean the house.
  11. Tanktimus the Encourager

    Annyshay: Endgame

    Sra. Tanque and I just finished GoTG.
  12. Happy Easter. And I hope TH enjoys his new toaster.
  13. Sloth the Enduring

    jstanlick vs. The Hydra

    Solid plan brother.
  14. Tanktimus the Encourager

    Content Gone...Again?

    A specific challenge was lost to the ether and was unable to be retrieved. As for your activity, how are you searching for it?
  15. jstanlick

    jstanlick vs. The Hydra

    And I'm not talking about those Red Skull disciples with the bad stereotyped German accents either. This is more like the large mythical lizard of dragon descent. Well, it seems like that. Finally made it to the doctor so I could get my prescription refilled for my test strips. Apparently, my experimenting and my lack of sleep followed by nearly two weeks of no accountibility without being able to test my blood sugar caused a bit of a backslide in my A1C numbers. On the plus side, my lipid numbers continue to improve. They are better than any other time in my life. My LDL number are below 100. My HDL is in the 60's, giving me one hell of a ratio between the two. However, A1C is worse than it has been since a year ago. Still not those crazy high numbers of 16 months ago. But, above 6.0 which really pisses me off. So, time to get back after it. Last challenge proved to me that the best way to defeat the dawn phenomenon is to make sure I'm less lenient with the diet and remain consistent with the exercise. Could I maximize it with eating this at this time ans exercising this way at that time. Yes. But, it would still need to be consistent and consistency becomes difficult when your schedule doesn't fit. Otherwise, that damn thing grows another head back and bites you in the ass. To beat him back into submission, I'm getting back to the basics that got me where I was and I'm going to stop pursuing the more perfect solution. Exercise...a lot. A minimum of 1 extended HIIT training session per week. Should be easy since I motivated myself by buying a membership to a Cross training gym called Shred 415 in the area. If I don't use the sessions I bought, my money goes up in smoke. In addition, at least 2 runs per week. Plus 2 other workouts per week. That's 2 rest days and serious movement other days. Begin the march towards ketosis. That's a lot of exercising so I don't want to drop my carbs to zero overnight. However, I can't find another diet that has been studied as much against metabolic disorders and proved effective against almost all of them. I'm not going to look at net carbs this go 'round. I'm going to work towards getting my total carb count in a day down near the 50g mark. Right now, my average day hovers around 90g-110g per day. So over 4 weeks, try to cut that in half. That may be hard to do if I'm hitting my exercise goals. That's a lot of stress to ask of my body. But, the goal here is about direction and trending the right way. De-stress. Sleep more, stress less. Sleep deprivation and increased stress are not good for one's blood sugar. Less challenge I did both and paid the price. Sometimes my job doesn't let me avoid both, but I didn't handle it well either. The goal is to average 7 hours 15 minutes of sleep a night by the end of the challenge. Over the last 7 days it was 7 hours, 1 minute. Over the last 14 days it was 6 hours 35 minutes. To achieve this, I'm going to plan on shutting off devices by 9:30 PM every night. That doesn't sound that hard, but for some reason it is. Get my kids excited about exercise. I have no idea how to measure this. But, I have a daughter who wants to get stronger and pass her life guarding class she's currently taking, a son that thinks he'd like to lose some weight because sometimes people make fun of his weight and another son who doesn't stop moving but really would play Minecraft 24 hours a day if his mom and dad let him. Even when he's playing he's not sitting in a chair. He's dancing around the keyboard. I also have a dog that stand to lose a couple of pounds now that winter is finally gone. They all have different interests. But, trying to get them all excited about it has proven harder than I thought. For my daughter I think it will mostly revolve around helping her with her chemistry class so she's not spending so much time struggling with it that she doesn't have time to do the yoga and lifting she likes doing. For my oldest son, I think it will be finding him a new bike. He likes bike riding and isn't as keen on the running I make him do at track practice -- he'd be happy throwing shot put and discus and never stepping on the track. And for the youngest, it will be taking him running I think. He loves running. The problem is that being the youngest he often ends up last to get his needs met in a day. So there you have it. Many things coming together at once to have a lasting effect.
  16. Harriet

    Chronic fatigue

    There's so much uncertainty about chronic fatigue, unfortunately. I don't know if I got the wrong doctors, but when I told them about the fatigue I had (for 20 years now, though it's getting better) I got "can't help", "don't know" and "some people just have less energy than others". The reason I recommended low reps is that it sounded like OP had the same problem I did - fatigue prevented me from pushing hard enough on lighter weight/higher rep exercises to see much progress. I'd feel sick quite quickly, even with bodyweight exercises, which meant that while my sets felt subjectively hard, they weren't hard enough for me to improve. Heavy-ass barbell lifts were the one thing that were hard without making me feel sick (no idea why, but I'd rather do barbell squats than bodyweight squats...) And over time, they've increased my general energy levels moderately. Obviously I don't know if nighteyes will respond the same way as I did... But like you said, the research isn't where it should be, and doctors don't necessarily know as much as they should. If heavy weights don't work for them they can always go back to a different type of exercise. I just feel it's worth trying heavy lifting because it has the potential to be qualitatively different from bodyweight, light or even medium weight lifting in my experience. Tracking and journaling is an excellent idea. So, assuming you still want to give heavy, low rep lifting a try, OP: @Grumble, @Blocky, is it okay to do a basic 5x5 lifting programme with dumbbell only movements? At what stage would heavy dumbbells get difficult or dangerous to handle? I am guessing OP is a woman and sometimes the dumbbells can be difficult to get into place with the lower wrist and forearm strength we tend to have. Is there a point at which you *have* to switch to barbells if you want to go heavy, or can you keep doing heavy dumbbells indefinitely with the right technique?
  17. Maigs

    Maigs Chases the Wagon

    Hmm, on my phone I can swipe to the right and see it so I didn't try and fix it Here's crazy hair
  18. AverageFish

    Return of AverageFish

    Life has been quite disrupted lately, with injury (not good), travel (good), work stress (not good) and new opportunities at work (good). There is a little travel during this challenge, and hopefully some resolution to the issues at work, and hopefully no more injuries, so I'm going to try a simple little challenge. Goal 1: Physical therapy My broken wrist derailed my exercises for my back and hips, and I can feel the effect of not keeping them strong. It looks like 6 times during this challenge should be reasonable. Goal 2: Decluttering I have too much stuff and it stresses me out. I have a target date -- church rummage sale in June -- so that should get me a bit more motivated. I'll aim for 1 hour of decluttering 6 times during this challenge. Goal 3: Moderation in all things, including chocolate This is one I've probably needed to do for a while, but it's so easy to eat just one more piece. My tentative plan is to decide in advance how much I'll have for the day and not go over that amount. That should keep it under control most days while allowing splurges on special occasions. Small steps, but important ones for me.
  19. UnquietBones

    UnquietBones does favors for TomorrowSelf!

    It occurred to me today that with the new job, I'm really not sure what TomorrowMe needs. So I am going to take notes tomorrow for all the things I hit where I could have used preparation the day before to make things smoother. I have some time before work (assuming I got to bed and wake up on time) so it's not as much of a 'hurry-get-out-the-door' as it used to be. Because of an appointment midafternoon, I have some time after work that I wouldn't normally have to prep properly for the rest of the week. I'm really looking forward to this challenge and getting back on the Assasin-y way of things! (It's finally nice out, so I want to play outdoors! ) Sleep is the biggest issue I have right now, so for TomorrowMe I am gifting tonight's sleep... and we'll build from there!
  20. Hi guys!! Quick check-in to say I made it home safe and sound and am already rueing the fact that I must return to my regular life tomorrow.... ugh..... u g h ....... Anyways I had a WONDERFUL weekend so I am v. glad for that!! <3 <3 <3 I took a few photos out at the harbor, it was a GORGEOUS day on Friday and I'm so glad I got to run around and experience it all! Until then, bedtime for now~
  21. UnquietBones

    UnquietBones does favors for TomorrowSelf!

    Thank you! Part of me wants to hang on to the old wins, but right now they're just trail markers for what worked then-- I have no idea if they'll still be on the path when I go adventuring again. We'll see if I pass any good memories, but I'm ready to make a new trail! Thank you! I've got my mud shoes on this time and am hoping to maintain traction!
  22. UnquietBones

    UnquietBones equips the teaspoon again!

    Day 9 Notes (Sunday) Food: Breakfast out, lunch in, dinner out Movement: I walked around for a bit while shopping and cleaned the fish pond filter. Planning: Nada, other than coming here and posting the update and thinking about what I want to accomplish for the next challenge. Learning: Nada Creativity: Worked on some writing prompt collection eBooks that I want to release next week.
  23. Defining

    Chronic fatigue

    So, I gotta say, I think you'd be best off chatting with your doctor and/or a trainer with fibro specific experience. Without someone helping to you programme and observe exercises in person, no-one can really accurately say if 'low rep & heavy can be safe'. The thing is, those living with fibromyalgia and chronic fatigue don't respond to exercise stimuli in the same way as the standard research subject, so most of the literature available is only vaguely useful as 'grey area guidelines' for yourself. In addition to that there is SO MUCH variation in the responses between individuals to different types of activity, so realistically the only reliable recommendations will be ones that you yourself develop over time through tracking your responses. And what research IS out there for fibro-specific workouts typically isn't for resistance training, unfortunately. Personally, the first thing I'd do is start a mood & energy journal, tracking every day to get a feel to see if there are obvious cycles/correlations that you can take into account. For example you may find that any exercise during menstruation puts you on your ass, regardless of intensity. Or that if you wake up with a headache you'll be able to power through a workout and actually feel better the next day - who knows? The only way to really gather that data is to...well, gather data. You could also take a look at heart rate variability tracking, if you're the personality type that enjoys empirical data in addition to the subjective energy tracking. Are your recovery strategies dialled in? That may be a good area to focus on as well - I know that sleep and stress management can be challenging, but whatever can be done (eg. sleep hygiene, meditation, gratitude practice, etc.) will still help somewhat. Also, diet: you want to set yourself up for success in recovering from your workouts, and for most folks that's staying well hydrated, 0.7-1g of protein per lb of bodyweight every day, plus 5+ servings of fruit & veg, with a balanced fat/carb intake. I understand why @Harriet recommended high weight/low rep work for you; for some folks (especially those whom used to do predominantly endurance training, eg 12+ reps for lifts), it can be a revelation. But again, so much of that comes down the individual and the cause of the fatigue - for example, low volume high intensity resistance training can be quite beneficial to balance thyroid hormones and improve insulin resistance, and can provide a welcome change if the individual was previously in an extended caloric deficit. It's definitely a good strategy - but not for everyone, all the time. As in all things, variety (ie. periodization) is the spice of life. Progress can be made with endurance work too, it's just a different type of progress! Also, while I appreciate her caution for safe usage of heavy dumbbells, personally I often prefer DB over BB lifts anyway. They typically offer better flexibility for movement patterns, allowing healthier joint alignment - but that's my own bias. It's kind of like machines vs free weights - neither is better or worse, you just need to choose what's best for your needs & goals. On the topic of goals: what are you looking to get out of your workouts? Are you just generally trying to improve health? Add muscle? Lose fat? Increase aerobic endurance? Those goals will determine what you really want to focus on in your exercise programming. For example, you may find that getting outside for 30-60min of brisk walking every day is a good place to start, gently improving your health over time without massive nervous system or physical stressors. From what I'm reading in your post though, you're experiencing additional fatigue from the bodyweight workout - which (depending on your bodyfat percentage and starting fitness levels) should be difficult but not balls-to-the-wall. So personally, I'm not convinced that adding weight to the movements are the best choice (I'm totally not an expert though, hence my recommendation to go chat with one! ). For many folks, those bodyweight exercises need to be regressed back into comfortable movements, aiming for gradual progression over time as strength and endurance improve. It sounds to me like that workout may not be a good choice for you to start with. Bearing in mind that I'm just a random stranger on the internet, and I'm not a doctor, health professional, trainer, or anything even vaguely related to expertise on the subject, this is what I might look at for yourself to start with: 1) Pole Bodyweight Squats, progressing up to 'freestyle' bodyweight squats and then maybe weighted goblet squats over time 2) Banded Pull Downs 3) Glute Bridges, Bird-Dogs, Clamshells, Fire Hydrants, etc. IE. glute specific work, which will help with posture and overall balance 4) LIGHT Incline Dumbbell Presses with a rotating grip, which can act as a 'two for one' for upper body vertical and horizontal pressing when you're first getting started (less is more sometimes) 5) Some kind of plank work, be it RKC, side, on the knees, on elbow vs hands - whatever works best for YOU 6) Banded Face Pulls (targets back & shoulders, less likely to cause arms to compensate like what can happen with inverted rows or DB rows) I'd choose weights/resistance/progressions that are comfortable but not TOO easy for 8 reps, and then do the whole thing as a circuit - working out for TIME though, not reps; just do as many as you can within the 30 seconds while still maintaining good form. 30 seconds of a movement followed by 1min of rest before going on to the next exercise. That way, you can do the whole thing in only about 10min. And then I'd only do enough to feel better, but not so much as to feel fatigued - this is where that mood journal will come in handy. For example, if your energy levels are rated from 1-5, then a 4 day means you could do 2 or 3 circuits; or split it out for 1-2 in the morning and 1-2 in the evening. Whereas a 2 energy day you might only do 2 altogether, or 1 each morning & afternoon. The advantage of spreading things out throughout the day as well is that it gives your system more recovery time, and is less likely to cause as intense stressors as a 30min workout all at once. I'm guessing that over time, you'll slowly be able to start tolerating more circuits, and/or more advanced progressions of the movement - I'd suggest here for a 'minimum effective dose' or rather to only workout enough that recovery is still easy, and give yourself permission to progress according to your energy levels rather than a trying to push progress before your body is ready. You may also want to avoid anything that causes too much muscular damage (eg. eccentric focused movements, lifting until failure, etc.); in your case, it may be more stress than you want to push your system through. But I'm also positive that a third voice will chime in here with ANOTHER different idea of how you could do things - and honestly, none of us are wrong or right. It's just a matter of experimenting to see what works best for YOU. As always, go slow, be safe, and have fun!
  24. Hello there, A while back I came in for a challenge my content from a specific month was gone. Now I come back for a challenge and there is nothing to be had in my activity. Is there some sort of pruning that went on? Why does this impact my account and there is other historical data on thie site? I would like to be able to follow my story but apparently I didn't exist, although it says I have been a member since 2016. In fact, it only shows my last post although I have posted twice in my challenge thread. Any help is appreciated.
  25. WantMy$2

    $2 Spring Respawn Sale!

    Thank you!
  26. Yesterday
  27. thelostspaces

    TheLostSpaces faces change (again)

    Week 0 was largely a bust. I was sick most of the week and slept a lot. Didnt make it to the gym at all. Rode 50 miles Saturday. I did stretch several times because I also was having a lot of hip pain. So, here goes week 1. Forgot I made "biking to individual dogs" a goal and I have one tonight and at 6am so...
  28. Day - 1 Paleo: was offered and accepted a Cadbury's mini egg, from my daughter. Well, it's Easter. Exercise: proper river rowing (yippee!) followed by some dumbell rows to strengthen those muscles Mouthfoolishness: I haven t thought about it all day so either I've been doing it unconsciously or not doing it at all. Hopefully the latter.
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