June 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 June 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.
crazypotato: I've seen Shine. If you can even think about learning Rach 3, I'm pretty sure that makes you an accomplished piano player.
kevin: Did you get a real chin-up bar, as opposed to one of those things with the multiple handles that you see in most gyms? If so, I'm jealous.
Goals for the month:
Complete NROL4A phase I and 3 rounds of NROL4A phase II
At least one hockey-related activity (stick time, pick-up game, etc.) per week
At least one other stand-alone (i.e. not after lifting) cardio activity per week
Lose 3 pounds based on the CC Weight Log trend line.
Original Post by kevinatthebrook:
More good news. I just went up to our company fitness facility and maintenance has installed my new chin up bar!
Ummm, I did 5. I think some of my workouts call for 25 reps.
Assisted chin ups are your friend. Or at least mine i can not do 25 either
Sailboat racing canceled for tonight due to tornadoes and hail. So that exercise is not happening ( probably for the best )
kev, you have a fitness center where you work? That's awesome! keep your chin up about them chin ups...you'll be pushing 20 in no time.
Yippeeee!!!! A new month, new goals....and I already loved reading about people's musical talents and workouts thus far. :) I feel in the mood to listening to some nice calming music and taking a nap. It's hubby's birhtday today, and I was stressed trying to plan something nice--I ended up getting him a free chiropractic treatment and vegan cookies. :) More to come later tonight. :P
My June goals:
1. Squat/deadlift 1 rep max more than 100 pounds (which doesn't seem like a lot, but I only am around 95lbs!).
2. Stick to all of my running/weight workouts in preparation for a 1/2 marathon in September. I'm creating my own program after years of trying different programs and studying up on how the body's muscular/nervous system responds to exercise.....hopefully this homemade program works! :)
3. Gain a pound of muscle mass a week--although I'm going to be doing more cardio, I think I perform better (running wise) at around 100 pounds, so I want to reach that weight! You know what that means....chow time!!!
Workout today was a 2 mile tempo run at 10K pace (5 min warm up, 8:15 pace) and the last day of NROL Strength 2 and it was upper body day--shoulders, back and I was quite sad to finish the program. :( Throughout the program I was able to get to new gains in squats, deadlifts, pull-ups, rows....overall, I feel a lot more strong and it's great. :) The run wasn't too bad, but I know that as the month progresses, the tempo runs will get longer and I'll be pushed a lot more.
I'm impressed with everyone's goals. Wow!
I didn't meet my goal of biking 8 miles today. I only did 4.75. On the upside, I walked a whole lot today. I joined a gym that just opened nearby. They've got recumbant bikes and a "Cardio Cinema." It's awesome. Indoor biking is still boring, but at least I can watch movies with surround sound while I do it.
Original Post by mjsophia:
kev, you have a fitness center where you work? That's awesome! keep your chin up about them chin ups...you'll be pushing 20 in no time.
It really is. I pretty much set it up and equipped it and am the only member!
SB- My chin up bar is the real deal, a bar hung from an I-beam.
I bought a bike!! I will ride it for a little bit tonight after it cools down a touch
http://sphotos.xx.fbcdn.net/hphotos-snc7/6000 08_3202745829566_1293716728_32280108_11787755 55_n.jpg
I was going to go lift tonight but took dog to dog park and then got in the middle of a scuffle and got clawed up pretty bad- have bandage on the wounds.
I am considering maybe do a trial run with the dog on the leash and me on the bike- but first I need to make sure I know how to ride a bike!!!
Well I finally made it to the gym this evening. I helped my friend move in the AM but I knew I had to get my workout in no matter what! I was under a bit of a time constraint since I share my car with my roommate and he had a yoga class and he's joining a couple of fellow yoga students for after class drinks. So I only had time to do my Nu-step Machine( 40 min) and 35 min upper body.I have increase my weights on some of the machines which is good.
so here goes with tonight's routine
Chest Press 5 x 13 x 35lbs ( whimpy weights. Having a shoulder replacement still limits me in that department.)
Lat Pulldown 5x14x95lbs
Row Pull Machine 5 x 12 x 70lbs I have increased the weights
Arm Extention 5x12x40lbs. Increased the weights by 5 lbs
Arm Curls 5x15x35lbs
I ended going to www.Abebooks.com and bought NROLFL and also Interval Training for Lifetime Fittness by Edward L. Fox. Has anyone read this one at all? Well I am still attached to the machines I willing to check out free weights. I'll get there yet.
Tata, Sarah
These NROL workouts take me a long time, which is difficult because I don't have that much time. They will probably get shorter as I get used to them, but it's tough to fit everything in.
NROLFL workout 1B
Ramp + lateral leg swing, leg circles, inch worms with push ups,
Side Plank - one leg arm up - 2x30 sec each side
Side Plank w/ Row - each side:1x10x40; 1x10x50
BB push press 1x8x70, 1x7x70
Deadlifts - 2x15x135
BB Bench press 2x15x65
Split Squat w/ leg elevated 2x15x45 each side (Figured I would start really low - I hate these and was short on time so I kept it easy)
Inverted Row (bar at abt hip height) 2x10 - I still hate these and have a hard time with them
Ran out of time so I had to go and get Sonny boy for the Doc.
Took the bike for a spin - just up and down the road for 15 min my HRM had me @ 145- 150 most of the time. Possibly part was just adrenelin from doing something not quite sure about just yet!! I tried to go up the hill but only made it about 1/2 way- will continue to practice that. Came back home and took dog for a short walk
So 30 min added to the 30 min this morning. The bike ride burned about 150 cal - can that be possible? I was peddling and I was going fast!
Wow. We are off to a roaring start in June. This is how I kicked things off:
NROL4A warm up, mobility drills
20 minutes running(?) on treadmill; 5.7 mph avg.; 156 avg. HR, 163 max
35 minutes basketball; 144 avg. HR, 156 max; 2 for 10 on free throws (I suck)
I'm in for another month. I've got a bunch of goals goals going in progress right now, but the main ones are to stay active at my multi-sport recreations, and continue training for a hill climb that is in July. I'm going to try to drop 2 percentage points of fat as well, which will help climbing and running.
I've got a good start this month. Today, DW and I took vacation days, and went rock climbing all day. Tomorrow, we are in trail races (I'm in the 10K, and she is in the 5K).
Original Post by clampers:
@dbacker. How did you go about choosing your bike? I have been toying with the idea of getting one to ride to and from work, but I have no idea where to start. What did you take into consideration?
I went to the local bike store and told them what I was interested in. they showed me a few options took them all for test rides around the neighborhood and then picked the one that was most comfortable and easiest!
This morning took dog for our walk. Am planning a ride up to work to see how long it takes.
ETA - took the bike for a timed test on how long it would take me to get to work - it takes 30 min to ride "up" there but it only took me 10 min to get home. The elevation goes from 3000 ft to 3400 which made the trip to work longer- never really noticed the "hill" in the car LOL!!
Today's workout:
Yoga - one hour class
Arc trainer - 20 minutes, 128 avg HR, 143 max
Spin bike - 25 minutes, 142 avg HR, 152 max
Original Post by dbackerfan:
Original Post by clampers:
@dbacker. How did you go about choosing your bike? I have been toying with the idea of getting one to ride to and from work, but I have no idea where to start. What did you take into consideration?I went to the local bike store and told them what I was interested in. they showed me a few options took them all for test rides around the neighborhood and then picked the one that was most comfortable and easiest!
This morning took dog for our walk. Am planning a ride up to work to see how long it takes.
ETA - took the bike for a timed test on how long it would take me to get to work - it takes 30 min to ride "up" there but it only took me 10 min to get home. The elevation goes from 3000 ft to 3400 which made the trip to work longer- never really noticed the "hill" in the car LOL!!
I went shopping for a used one this morning. I went to school with the guy that owns the store. He said there were 3 things you need to know (TRH kind of confirmed this informally)
1. What kind of bike: Road Racer, Hybrid, Mountain Bike, Cruiser.
2. What frame height? I'm told I have long legs so I need an 18 or 19" frame height. Find someone that knows bikes and figure out what size you need.
3. How much do you want to spend?
It looks like I'm going with something of a hybrid mostly just a road racer with wider tires. I am going with an 18" frame and looking to spend about $200-$300. I should be able to find something between our 2 local used bike shops. Hopefully a Trek like DB found!
Boot Camp yesterday was a killer. My shoulders are still sore.
Today
Squats 1x5x45, 1x5x65, 1x5x75, 1x5x95, 1x5x135, 1x5x155, 1x5x175, 1x3.5x185
Incline Bench 3x5x75
Power cleans 3x5x70
Romanian deadlifts 3x5x95
Bent over rows 3x5x100
6 asst. pullups
stretching
dbackerfan--bikes are so fun....although I never learned to ride one until I was in my 20's and wanted to do triathlons. :) I wish i had childhood memories where I was coasting down a hill on a bike with the wind in my hair....but alas, there are none of those.
Easy 45 min. swim today....roughly around 2000m (I was going pretty slowly, trying to concentrate on my pull and dodge the senior citizens in the pool). Yoga a little later to ease my muscles. :) I also started reading more about Brendan Brazier and his Thrive diet. Anyone else heard of it? I started incorporating his ideas into my diet today, and feel great....but then again it's only day 1! Tomorrow I have a "long" run and am actually quite excited for it. Also went to look at the studio I'm buying for my personal training business....just got home and my head is teeming with ideas on what to do with the space!!!
Today, Saturday:
Ran a 10K trail race. It was 7000 feet to about 7800 feet elevation, through ponderosa forest near Flagstaff. I bested last year's time (at this same race) by almost two minutes, and moved up in the pack some.
DW did the 5K. She came in 2nd place in the 40 to 49 age group, and received a nice piece of handmade Native American jewelry (and a ribbon, of course).
Afterwards, we went to our health club to shower, and enjoy the outdoor pool. I swam 600 meters, and did a few laps with the kickboard.
We also did our "underwater weighing," which is how we track our changes in body fat. We will recheck in a month to see if we lost fat and/or gained muscle.
