August Fitness Group -- All are Welcome!!!
Anyone else need a little structure with their fitness commitments? In the past months years (since Sept 2010), a few of us certainly made working out and exercise a new, healthy hobby. Makes a person feel proud to accomplish goals, right?!
This will go throughout August in hopes that a whole month is enough to start a new, healthy habit of working out regularly. Tell me what you want to accomplish this week. Studies show that if you write it down, and say you WILL do something, you're more likely to stick to your word. It doesn't hurt to know that you'll report how you did either. No judgments here. If you missed a workout, let's talk about it and get you back on track. That's what we're here for :)
Set your own goals and keep us posted. I plan to update my progress every time I do something active.
You are OUR inspiration. Talk to us. Tell us what you've done. Drop by and see how motivating it can be to read about the progress of others. If you're feeling behind, talk to us. We're here for you.
Informative "How-To's":
Dork -to-Diva: Great pictures of how to perform a routine
Think that squatting is bad for your knees? Or that squatting will make you bulky? These, and other squatting myths debunked in the Learning the Squat series 1, 2, 3, 4! And after you're convinced (because you will be), Lurn to Squat Good -- E-ZY!
5x5 weight-lifting program: Scroll down for calendar; click on links for informative videos
Hal Higgons Running Programs: Scroll down, select distance, select level (novice, intermediate, advanced, walk).
Couch-2-5K: Never ran a 5K before? Here's the baby steps that get great reviews. Scroll down for the calendar.
So, since I pretty much failed my July goals, I'll more or less have the same set for August.
1. 3x/week workout
2. Deadlift 135 by the end of the month and squat 115.
3. Finish the 6K run on Aug 28 without having to walk. I haven't run in a while, so I signed up for one, and the race course is kind of uphill/downhill.
4. Lose 4lbs.
I can't believe it's already August! Goals:
1. Keep following Hal's half marathon training program and get my long runs up to 7 miles.
2. Lift at least twice a week. Decide what program to follow next.
That's it. I feel like I need to come up with something more specific on the lifting side.
Edit: And I lifted this morning:
- Dumbbell snatch: 3x4x40
- Single leg RDL: 3x4x70
- Barbell row: 3x4x90
- DB bench: 3x4x70
- Overhead squat: 3x4x45
- Plank: 3x4x90 seconds
- DB swings: 3x4x35
1. Finish female body breakthrough phase 1; start phase 2
2. Cycle 1 hour non stop
3. Get a training plan assembled for when I am travelling. August I will focus on the plan for hotels with gyms (unless I get notified of a trip to a gym-less hotel).
4. Get a bike rack installed at work so I can bike to work!
Thanks Roman, welcome newcomers!
This month:
Bike 300 miles.
Complete Strength 1 NROL (4x/week strength training)
Gain 2 pounds. By the end of the month I'd like my average weight for the month to be 177 +/-1.5 pounds.
Increase current deadlift and squat by 5%.
This morning I did workout C of Strength 1 in NROL. It's a great workout. When I got back to my desk I checked this site and found that in 6 months on NROL I've moved from Beginner to Novice to Intermediate on Squats, Deadlifts and Bench. 6 months ago I didn't think any of this would be possible at my advanced state of decay!
Thanks to all of you for the support over the last 7 months. Many miles to go though!
Original Post by mommyhawaii:
Is it august already? Wow! :). I'm actually sitting out of this thread (so sad!), but will still be rooting you all on in your quest for healthier bodies, minds, and spirits! Enjoy your summer(s)....I'll be reading up on all your workouts here and living vicariously through you. :)
*cries, pouts, moans, stomps feet*
Well ok, but we're going to miss you.
Original Post by kevinatthebrook:
When I got back to my desk I checked this site and found that in 6 months on NROL I've moved from Beginner to Novice to Intermediate on Squats, Deadlifts and Bench. 6 months ago I didn't think any of this would be possible at my advanced state of decay!
Nice! Congrats Buck!
Roman - thanks for starting up August! By the way, new photo is very cute - I like your hair.
Goals for this month:
- Continue boxing, kick butt
- keep working on NROLFL - I have two or three more workouts in Phase II and then will move on to III.
- Do a better job of keeping my carbs intake down to 150 grams/day and be consistent on the weekends.
Take a look at this website. There's an interesting article in the NYT today
http://well.blogs.nytimes.com/2012/08/01/diet ing-vs-exercise-for-weight-loss/
that talks about how diet is so much more important than exercise for weight loss. (we knew that) but even more so than anyone realized.
http://www.pbrc.edu/research-and-faculty/calc ulators/weight-loss-predictor/
This website is a calculator for weight loss, but it's got a lot of other cool information on the page.
Yay for the Olympics!
mommyh: Wait, what did I miss? Why are you sitting out this month?
kevin: Congrats! I'm still about 10-20 lbs shy of novice for squats and DLs, and not even up to Untrained level for bench press, haha.
bier: I'm very happy that it's August. July kicked my butt. I'm hoping to kick August's butt.
I was supposed to hit the gym today but we've got a typhoon that refuses to leave the country and traffic is insane because some places are flooded. I decided to work from home instead. I'll do some BW squats and pushups so I at least do something today.
Welcome to the newcomers as well. :)
Kevin--enjoy strength 1!!!! Maybe I'll revisit that workout sometime too. :)
July was pitiful and August has to be better!
I will be on vacation for 5 days this month so that may cause some regression again.
Goals for August will be 3 times a week- finishing off NROL for life- I think when I am done with this last phase I will go back to NROL for Abs
Will also aim for at least 2 metabolic workouts a week
Also would like to get my bike ridden at least 2 times a week. August in Arizona makes this a real challenge.
Walk dog 30 min every day- poor thing didn't get a walk twice this week alone
Begin again with the food logging - last month I managed to gain 2 lbs and my average weigh in is getting way to close to that 160 mark again- that has to stop now!
Goals for August:
1. Lose 6-8lbs.
2. Start squatting 100lbs.
3. Start clean & jerks 50lbs.
6. start deadlifts.
7. gain some tone in muscle
8. drop BMI to 25%
thanks for doing this, yes!
wanting to be more consistent this month, whatever happens, at:
2 sessions strength training; 1 session Spartacus (thanks for that one, db!); 1 swim (or other cardio); 1 random cardio.
strength wil be stumptuous' 'all db's all the time', with a few bb things in there [no rack or bench @ home; nearest comm. centre hasn't got much in the way of bb equipment, can travel to a better one but it's a pita].
how is it august already :(
This is going to be a very unpredictable month. Next Tuesday, I am flying from west coast to central Canada to visit my mother. Well she is having surgery and me and my grandmother are there for surgery/recovery (it isn't life threatening, breast reduction). But then I'll visit for a while (currently do not have a return ticket) but I have no idea who long she will want me or guilt me into staying :P
Well she is on the military base, so I hope I can take advantage of the facilities (like a family PT center or on base gym). I am going to bring my NROLFW and ask if she can have a friend (if she is unable to cause of the surgery) walk me through it, see if I would be comfortable. Best thing is, not a large base no one should bug me if they know who my mom is :P ;)
[Monthly Goals of August]
-Break plateau :P
-Get to the 135-137 range and/or get to about 20% bf
-When I go visit my mother see if I can use military base gym
-Start NROLFW Stage 1 !!!
edit/add: though I am now week 8 of my plateau (no weight/inch change) I did a progression pic and I think I have improved since 2 weeks ago (gallery here) :) I hope this gives me enough motivation for a bit ;)
Get through Phase 1 of Maximum Strength. I tried it w/ dumbbells on vacation, but I need more weight for the double leg exercises.
Improve glute strength-actually come up with a program instead of doing random exercises, although I am getting better. I did a couple of single leg glute bridges- need to work up to a whole set.
Get a notebook and write down the weights for my lifts.
Improve core strength- goal is to get to 60s plank
Hey Everyone, I'm relativley new to this, so I'm excited to get started this month 
I'm competing in my first ever race this month, 8k on the 26th Aug. So my first goal is to train and complete the race. Based on my current fitness level, I'm hoping to complete it in under 55min although I'll be happy with anything under an hour. Training will involve 2 x 6km/7km runs per week.
Complete 2 full body strength traing sessions per week.
This will be my trickiest goal - Score a try during one of my touch football games. The season just kicked off last night and I'm determined to score a try this season (I only started playing this year).
Eeeeep, looking at this, I've got a feeling its going to be a busy month!
[Workout]
Upper Body Circuit (Body Weight)
Push-Ups inclined 15, 8, 6
Dips 10, 6, 10
Planks 60sec x 3
Side Plants 60sec x 3 x each side
Wednesday
Phase II W/O B5
Usual warm up
Standing cable chop - each side 1x10x60; 1x10x67.5
Barbell push press - 2x8x75
Alternating sets:
one-leg squat off plyo bench - 4x10 (15 lbs db)
single arm db bench press - 4x10x35
Alternating sets:
Back squat 4x10x95
BB bent row - 4x10x75
Arc trainer 12 minutes - 200 cals
Foam roll
I was feeling kind of weak on my push press and squats. Not sure whether a week off from lifting was the reason, probably since it's been 10 days since my last squat - eek! I really hate that.
Day 1:
- goblet squats: 3x10
- pull over: 3x10
- lunges: 2x10 (each)
- pull downs: 2x10
- step ups: 2x10 (each leg)
- lat pull down: 2x10
- planks: 2 x60seconds
- reverse crunch with swiss: 2x10
- Leg lifts: 2x7
- Back extension: 1x10
