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.
Goals for August:
1. NROLFAbs 8-12 workouts
2. Match or exceed July's time spent exercising: 38 hours
3. Do something active for at least 30 minutes every day except August the 18th & 19th (It's my birthday on the 18th and we're planning a night out and a sleepover in a local hotel) Any volunteers to post bail on the 19th gratefully accepted ;)
Today:
NROLFABS:
AM:
Dynamic warm up
Walk out from push up position: 12
Swiss ball mountain climber: 12
Cable kneeling half chop: 12 @15lbs
PM:
Chin up (band assisted): 6, 4, 3, 3
DB split squat: 4x8 @20lbs ea
DB 2 point row: 4x8 @25lbs
Wide grip DL with feet on weight plate: 3x8 @105lbs
DB alternating chest press on partial bench: 3x8 @12lbs ea
Took the dog for a short walk after dinner. 91F at 9pm.
MommyH: we'll miss you. Pop in and let us know how the business is going even if you don't have work outs to post. I do understand though, sometimes rest is just as important as working.
Welcome to all the newcomers. I hope you have a productive month
Kev: I think I'm still squarely at novice at the moment.
After your challenge to ride 300miles next month I was curious and checked how far I rode in July. Apparently I did 135 miles, and I didn't have my bike for the whole month so maybe 300 is not as far away as I thought :)
dback: I hear you on the heat thing. We are just hitting the part of the year where the overnight drops to 90F, and days generally hit at least 100F, but often closer to 110F without the heat index and the humidity that is brutal sometimes.
Jane: I love mistress Krista she has some great workouts
des: I'm feeling the weakness issue with you tonight I totally ran out of steam after 3 sets of DLs and couldn't manage the 4th. Your numbers still look good though. Oh, and thanks for the links that made a lot of sense to me.
Hollowness: I expect to see at least one gym visit this month, right :)
OK people let's see some effort here. We're still in bikini season, and we know that Kevin wants a chance to get his speedos out ;)
So NROL4A, Phase II ends not with a bang, but a whimper:
Warm up, mobility drills
Dynamic Stabilization
Front plank pulldowns - 1 x 12 x 80/side
Side plank rows - 1 x 12 x 80/side
Swiss ball pike - 1 x 12
Cable kneeling cross-body lift - 1 x 12 x 80/side
Extra Strength
Deadlift - 1 x 5 x 255, 1 x 3 x 285, 1 x 0 x 310
I got the weight off the ground on the last set but couldn't complete it. At that point I didn't feel I had anything left, so I moved on. I'm back to the "Novice" category for deadlifts and squats.
Strength
Superset 1
DB step-ups - 3 x 8 x 32.5/side
Single-arm DB push-press - 3 x 8 x 55/side
Superset 2
DB offloaded front squat - 2 x 8 x 45/55
Wide-, mixed-grip chin-ups - 1 x 6
Argh! Maybe I'll make better progress on chin-ups with the Phase III "density training."
Stretch and foam roll
Took the pooches for a short walk.
Goal for August:
22 workouts at the gym or the rink or (weather permitting) on my bike. Keeping it simple.
Today I had a hot yoga session to teach (so I sweated along in postures for the hour too), then a circuit for a client that likes doing fun stuff with balls (weighted balls, etc)....did some slams and then used stability ball for core and legs.....anyone have favorite "ball" activities they want to share? Ha ha, I just retread my last few sentences.... "fun stuff with balls". ;) i have the mind of a 14 year old boy!!!!
just squeaked this in before going out. a bit haphazard, but better than nothing & thought it might be ok after over a week of doing nothing much.
- hip thrust - 58 lbs, bb, 25 + 25
- bench press (actually a floor press, no bench, so range of motion compromised) - 58 lbs bb, 12 + 12
- double standing rows - 23 lbs (db x 2), 12 + 12
- rdl - 58 lbs bb, 25 + 25
glad ive found this group, the last 2 months ive been trying to play tennis with coaching 3 times a week, but with work and sickness, ive been averaging only twice and no other exerice.
so this month
3 x 1 hour tennis coaching per week
1 x 1 hour gym or aerobic class per week
im looking to lose 4lbs this month. im 5'2'', current weight 130, target weight by november (3months) is 122.
Welcome to all the new shining smiling faces!!!
last night NROL4life stage 3 woB
RAMP
Core- swiss ball mt climbers 2 sets x 10
power- explosive push ups 2 sets x 5
Strength 3 sets x 12 superset
Squat 75 lbs
DB bench 25lbs
Single leg deadlift 25lbs ( need to increase weight, but my balance sucks!)
-- superset 3 sets x 12
3 pt row 35lbs 2 sets 1 set down 30lbs
combo - Romanian deadlift/ row 45 lb (need to increase)
I need to find a spotter to help me with the DB presses - I think I can do at least one set at 30 yay- but still not comfortable doing them alone. The 25lbs after the 2nd set of 12 was really hard to push out on my weak right side
metabolic work - 5 min kb swings
foam rolled and stretched
IT RAINED THIS MORNING!
I couldn't run (lightning) but am happy to put it off until tomorrow for the rain we desperately need. It's probably not enough to get us out of the drought (today is day 65) but we'll take what we can get!
Welcome to all the newcomers and it's good to see the regulars back. MommyHI: we'll miss you but I'm glad you'll be keeping us up-to-date!
Hi folks! So, the goal for August is to run 80 miles. I got off to a rather awkward start last night playing phone tag with a friend who was supposed to go with me. It got late, we never coordinated, so I scrambled to get 1.5 miles in before it got dark. Tried to at least make it quick! Today's a rest day, back to a normal morning run tomorrow.
I’m pretty much “winging it” this month again. I’ll work really hard on whatever isn’t hurting at the moment. I don’t have a race in August (that might change), so I can spend more time strength training legs (their weak!).
I’ve got a huge list of goals, with varying levels of priorities, that I won’t bore you with. One thing I really want to accomplish is the “sitting to standing mount” on the slackline. I’ve worked on it on and off for more than a year (without success). It is a total body thing that tests about five different types of fitness all in one movement.
My hip is healing well, and I hope that I can get in 100 miles or more running and hiking this month.
Wednesday, Aug.1. Fencing all day (and chasing cows), then:
One legged squats 2x8
Dumbell squats 2x8
overhead barbell press, warmups, then 3x8 work sets.
Wide grip pullups 2x8
Regular pullups 2x8
speed bag (20 minutes).
bier: It's been raining here everyday for the past two weeks. Please, take some.
ogr: Good luck with your hip.
I said I'd kick August's butt, but August is fighting back. My coworker's gf is giving birth anytime now, so he suddenly took the last three days off, which meant I had to cover for him. Had work issues yesterday, so was working 7pm-9am. :P Hopefully no work issues today, so I can go to the gym at 6am before I go home and go to bed. *keeping fingers crossed*
Hi all! New to this thread and need to report in to keep myself accountable... I've gotten lazy/busy doing other stuff.
Goals for August: NROLFW 2x week, 3 mile run 1x week, other fun stuff 2x week - I like biking, HIIT, long walks, elliptical, swimming... whatever strikes me as interesting.
So far this week:
Monday: NROLFW Stage 1 - figured out that I lost some strength after taking about six months off the program - went from squatting 80 to 65. Felt like a wuss. Increased weight on step-ups to 20lb dumbbells.
Tuesday: Admit that I did not work out and watched swimming instead. Shoulders sore just from watching the 'fly races (maybe from lifting, too)
Wednesday: 3 mile run - 90 degrees outside at 8:30 at night here, not used to running when it's that hot! One goal I want to achieve is to run a 5K in under 30 minutes -- the first "official" one I did in June was 33 or so.
Tonight: NROLFW again
Original Post by hollowness:
[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 !!!
YES! DONE WOOT! Only 1lbs but broke to the 130s! and I am still retaining so I suspect a little bit more of a drop in the next couple of days :D I have a cheat/treat day tomorrow (yet another birthday, if my family keeps having birthdays this will take forever :P) so if I don't see immediately tomorrow hopefully weekend-ish :D
Happy dance *\ ^_^ /*
Original Post by deborahamorgan:
Hollowness: I expect to see at least one gym visit this month, right :)
Yes, mam' If it kills me!
Warmup took forever-40 minutes at least. It didn't help that I couldn't remember half the exercises, and I had to keep checking my book.
Glute Work
- 1x10 standing hip abduction w/ bands
- 1X5x clam hip abduction w/ bands
- 3x10x30 hip thrusts
MS workout #1
- 5x4x140 box squats
- 8x2x120 speed deadlifts
- 4x8x50 walking lunges
- 3x12 reverse crunches
- 2x30s planks-skipped the 3rd one, bite me
More posterior work
- 1x8 glute ham raises-those suck btw
- 1x8x30 high step-ups on a box
- 1x15x30 kbell swings
Now my tush is sore
Hi, I'm new to this thread but thought I would give it a go.
I mainly run but have started to throw in weight lifting. My running is solid, so hope to continue this through August with a goal of running my 4 miler at 6.7 mi/hr. by the end of the month. I have my eye on a race Sept. 23 so trying to prep for that.
Currently doing NROL4W stage 2 so to continue through the stages, lifting 3 times per week.
So if you don't mind a question. I'm going on a camping type trip this weekend and will be gone for up to 6 days. The running will be easy, with lots of possible fun trail runs to boot. But do you think it would look bizarre if I did a weights routine in a field? Have you ever gone camping and seen anyone doing weights? A part of me says I shouldn't really care, another says it would look really weird.
If by weird you mean awesome. If the weights are too cumbersome to bring, you could do bodyweight stuff. Single leg exercises, pull ups on a tree, planks, etc.
Yeah, I don't know about bringing weights to the campground, but I do outside yoga all the time.
Original Post by smashley23:
If by weird you mean awesome. If the weights are too cumbersome to bring, you could do bodyweight stuff. Single leg exercises, pull ups on a tree, planks, etc.
I was thinking of bringing my barbells and lower weight plates. I won't bring my longer bar though. No problem to bring.
Original Post by runoff55:
Hi, I'm new to this thread but thought I would give it a go.
I mainly run but have started to throw in weight lifting. My running is solid, so hope to continue this through August with a goal of running my 4 miler at 6.7 mi/hr. by the end of the month. I have my eye on a race Sept. 23 so trying to prep for that.
Currently doing NROL4W stage 2 so to continue through the stages, lifting 3 times per week.
So if you don't mind a question. I'm going on a camping type trip this weekend and will be gone for up to 6 days. The running will be easy, with lots of possible fun trail runs to boot. But do you think it would look bizarre if I did a weights routine in a field? Have you ever gone camping and seen anyone doing weights? A part of me says I shouldn't really care, another says it would look really weird.
Hello stranger ;)
I say do it! ;)
Original Post by deborahamorgan:
Goals for August:
3. Do something active for at least 30 minutes every day except August the 18th & 19th (It's my birthday on the 18th and we're planning a night out and a sleepover in a local hotel) Any volunteers to post bail on the 19th gratefully accepted ;)
Deb, Do I have to spell it out for you?
