March Fitness Group!

Anyone else need a little structure with their fitness commitments? In the past months (Sept-Feb), a few of us certainly made working out and exercise a new, healthy hobby. Makes a person feel proud to accomplish goals, right?! BTW, I can totally tell the difference in my body from the workouts I committed to last month. It's working and I haven't been calorie counting as strictly as I was before the Fitness Group. Thanks for support everyone :)

This will go Throughout March 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, and since I'm planning on being active each day, expect to see me update often 

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

5x5 weight-lifting program: Scroll down for calendar; click on links for informative videos

Stronglifts 5x5

Hal Higgons Running Programs: Scroll down, select distance, select level (novice, intermediate, advanced, walk).  This helped me train for a half-marathon last summer

Couch-2-5K: Never ran a 5K before? Here's the baby steps that get great reviews. Scroll down for the calendar.

Original Post by lcuconley:

no, no marathon for me (maybe when my kids get older...) just a nice run throught the cherry blossoms and around our national monuments.  it was awesome.  However, my garmin battery was dead, so I am not sure how far/fast.  I am going to estimate 7.5 miles given I ran about 65 minutes...

I've been meaning to ask you how you have been getting your mileages and speeds when you run non-local. Now I know! Have you heard about the "foot-pods?" A friend of mine uses one, and it seems to work pretty well.

I've pre-measured my local trails with a mountain bike odometer, but just "wing it" when I am in unfamiliar places (i.e. I can say that I went farther and faster than in reality, lol).

4.25 mile run w/ the dog this morning (his furthest run by about 3/4 of a mile!).  Took about 45 minutes, so a little slower than I'd like.  However, that's the longest run I've done since September, so I'll take it!  I'm trying to build up mileage in advance of the warrior dash since the one person on CC who's done it said it was harder than she thought, so I'll need the endurance!

Was going to lift tonight but will probably push it to Saturday AM so I can have date night with the hubby :D

lcuconley - which garmin do you have?  I'm thinking about asking for something like that for my birthday but haven't done much research yet.

AG:  The cherry blossoms were REALLY pretty!  Not fully open, but I don't know how long they stick around once they are out.  I would definitely recommend coming. 

OGR:  I LOVE my garmin.  I did the nike foot pod thing when I first got into running.  I really liked that it would update me on speed/distance/etc right in my ear.  However, I stopped running with my ipod because I decided it was not safe.  I really miss it!  The calibration is super important and I found that my stride length was different for different speeds, which was problematic.

AWEST:  congrats on your run.  What kind of dog do you have?  I am going to have date night tonight too!  I just have to focus on not drinking too much while we hang out!!  I have a 405.  I really like the precision/feedback of GPS.  I have a need to know what I accomplishing...which is my one issue with spin class.  I also have the 305:  the 405 is incrementally better, and it is smaller.  Depends on the price differential as to which I would recommend.  I got my 405 on a GREAT sale.

Thanks!  I've got an Australian Cattle Dog mix (picture in my gallery) - he'll be 9 in July.  I wasn't sure at first if he would like running since he HATES walking on a leash, but he seems to like it.  He gets so excited when he sees me put on my running gear, it's adorable!  He's slimmed down a lot since I started taking him running - probably around 50-55 lbs now, I would guess?  High weight of 68 lbs or so (poor fat doggie, he was not getting enough exercise then cause I was working too much). 

lc - I think we are going to try to go on Sunday. We're supposed to meet some friends for the kite festival, but it might snow... I've never seen the blossoms in the snow!

Original Post by amethystgirl:

Original Post by kikt:

squats 2x15@12kilos (small 7kg bar plus 5, I found 2.5kg plates, yay!) My squats still suck, but at least I'm able to center more. Next time I'll do them against a wall no matter how stupid that looks! (I lean over too much)

I'm not sure that doing them against a wall is the best route - double check with melkor, but I think there are better ways to work up to proper form. When I started, I used dumbbells held at my side, and I squatted with the bench under me - it really helped me visualize 'sitting back'. Also, have you read the stumptuous pages on squatting? I can find links if you haven't.

That's great that you were able to do almost the full number of jackknives - when I started, those took me so long to get used to!

Actually the idea of squatting in front of a wall to make sure you don't lean over too far is from a youtube link Melkor sent me ;-)

Bench under me is a good idea, then I'm not afraid of falling backwards. I have no problem with keeping the arch in my back since I made my stance a bit wider (I only stood hip-width at first), I just lean over too much.

I think I checked the stumptious page but I can check again.

It's just a hell of a lot to focus on - most of my concentration goes into using both legs equally and keeping my lowere back from going round. The rest (shoulder, neck, pushing from the hip, general angles etc. etc.) gets kind of lost.

Original Post by bierorama:

Original Post by kikt:

squats 2x15@12kilos (small 7kg bar plus 5, I found 2.5kg plates, yay!) My squats still suck, but at least I'm able to center more. Next time I'll do them against a wall no matter how stupid that looks! (I lean over too much)

Do you mean doing them facing a wall so you don't lean forward?

Yes. Saw that in a youtube video

 

Man, I'm not a runner but I'm so envious of some of the weather descriptions. Here it's al still rather wintery .-(

kikt - ah, that makes more sense. I thought you meant sliding your back down a wall, and that didn't seem good to me.

NROLFW Stage 1A, workout 2

Squats 2x15@65 (added 10)
Push-ups 2x15 against bench
Bent-over barbell rows 2x15@60 (+ 5)
Step-ups 2x15@14 (+ 4)
Prone Jackknives 2x8

Original Post by lcuconley:

March 15: spin class plus a few abs

• V situps w 25 lb weight overhead
• Plank x 2
• Cap'n chair straight leg raises 10w 4lb ball, 5 w/o

March 16:  7.6 mile run, 9:01 pace.  I am in Dallas and it was a GORGEOUS day to run!

March 17:  rest day

March 18:  7.2 mile run, 9:01 pace.  March 19: I did a 2k warm up on the treadmill and then did random weightlifting. I am staying at a hotel and so had dumbbells to work with, but no plan. Boy was that dumbbell push press a challenge for my left arm!!

March 20: 6.6 mile run. 9:01 pace

March 21:  weightlifting with trainer, so I did not keep track of weights.  We did ATG front squats, though, which I am really psyched about.  I always worry about range of motion on my squats...going down in weight and doing the full range is awesome.  I also loved the weighted tricip dips. 

• ATG front squats
• dead lifts
• lunge + dumbbell overhead press
• chest press
• barbell curls
• hammer curls
• tricep dip with arms and legs on bench + 25 lbs

March 22:  spin class plus some abs

March 23:  snow shoveling, 30 min

March 24:   ladder push-ups, lunges, bodyweight military presses, and bodyweight single leg RDLs.

March 25:  ran approx 7.5 miles

March 26:  NROLFW, workout 2A

• FSPP:  10@50, 8@55, 8@55
• step up:  really weak - 5@80, 7@70
• dumbell OPRow:  12@45, 12@50
• static lunge: 10@80, 10@80
• pushup:  15@Bosu Ball & Bench, 12@Diamond push-up
• plank:  65 seconds w/alternating arm/leg raise for 10 seconds
• 60 seconds alternating elbow/hand
• horiz wood chop:  55@12, 55@10
• v-sit-up w/25 lb plate:  25
• straight leg raises in captain's chair:  10@4lbs, 5@0

 

 

I love the consistency in this thread. Keep up the good work everyone!

This month has been tough for me with a nagging wrist injury, bad weather (no Prowler), and now I am battling a sinus infection. I only got one workout in this week. I wanted to get in a hard workout yesterday but I figured it is better just to let my body rest. I am going to catch up on sleep the next few days and I just started anti-biotics last night. So I am hoping that come Monday I feel back to my old self again and I can get a good workout in.

The only saving grace I have is the fact that my nutrition is spot on. This helps me when times are tough. One super smoothie per day (banana, strawberries, blueberries, green chocolate superfood powder, protein powder, yogurt, and raw oats), lots of spinach, and plenty of protein, whole grains and healthy fats. One of my favorite meals at the moment is two whole eggs, mixed in with steamed spinach and no salt added tomato sauce with a bit of garlic powder and seasonings. Served with two pieces of whole wheat toast and a glass of milk. One thing that I have been loving lately is Subway's $5 foot-longs. Luckily there is a Subway that is a few minutes away from work. I have been in there so much lately that the people already know what sandwich to prepare. I like going with chicken breast, spinach, and tomatoes on wheat.

vyperman: bummer about the sinus infection. They really sap your energy. Hope that you are better by Monday.
*

Monday, March 21:
Bench presses, cable overhead presses, captain’s chair leg raises, pullups and chinups, step ups (20” step, bodyweight, zero push off), cable rows, lat pulls, and cable hamstring pulls (my newly discovered weakness).

incline (15%) walking @3.3 mph for 60 minutes
rowed 6K in 28 minutes (2:20/500m splits) 
ran 5 miles at 6 mph (10:00 min/mile) and a 1.5 incline. 

Tuesday, March 22:
cable hamstring machine, pullups, dips, cable overhead press and shrug.
ran two miles.
15 minutes Arctrainer on its steepest setting.
Indoor climbing gym for 2 1/2 hours.

 Wednesday, March 23:
Walking (5 miles), and running (2 mile hill climb at 8000 ft elevation), dirt roads.

 Thursday, March 24:
Bench press, cable hamstring machine, pullups, dips, cable overhead press and shrug.

Ran 1 mile at 6.0 mph (10:00)
Running intervals. Three minutes hard (7:30 min/miles), three minutes easy. Five intervals takes 30 minutes.
Walked 1 mile at 4.5 mph as cool down.

Friday, took the day “off,” (i.e. worked till 9 pm, light physical labor)

Saturday, March 26 (Mega workout, lol):
Bench presses 4 sets
Squats, 5 sets
Front squats, 1 set
Overhead cable presses, and shrugs
Cable hamstring pulls, 2 sets (I am loving these things)

walked 2 miles @ 4.5
walked 1 mile @ 4.5 and 5% incline

<DW shows up at the gym, and takes me back to the weight room to spot her, and load/unload barbells>

When I wasn’t helping her, I did:
Pullups 4x10 (various grips)
Inverted rows 5x10
captain’s chair leg lifts
dips
one more set of front squats

Back to cardio room:
At 10% incline, I did 4 miles: 3.7 mph, 4.0 mph, 4.5 mph, and 4.0 mph.

Sunday (tomorrow), I am going rock climbing, outdoors.

 

@vyperman: Have you tried fresh ginger tea? Peeled and thinly sliced ginger (about a heaped tapoon or more per mug) with boiling water. Let it sit for a while and add cinnamon and, if you want, some honey. It really fires up your inner furnace and is a great inflammatory. And if youRe congested: Wasabi till tears run down your face= instantly clear head :-)

If it's persisten it might be an idea to consider accupuncture. A good (!) accupuncturerer (is that a word??) can get rid of a persistent sinusists almost as quick as antibiotics can.

Ok, considering how much I'm aching today I'm adding yesterday protest march (against our government's plan to extend the contracts for our old nuclear power platns) on my workout list! 2 and half hour of slowly marching plus two hours of standing. I'm not sore but knackered nonetheless :-)

V-man, sorry to hear about your sinus infection! I agree that the dedication of this group to fitness is really cool!

OGR - man, you really mix it up! How do you determine your workout plan? Do you lay it out at the beginning of the week? What about those cable hamstring pulls? I notice you did them two days in a row...are they more cardio than lifting?

Today I am headed to hot yoga after my daughter's soccer practice.

vyper- Get feeling better!

ogr- Nice work! You are an animal!

I had a great weekend, went skiing for probably the last time this season with my mom. We had a blast! Today I had got a great lift in.

No squats or good mornings, going to lay off of those all week to make sure my glute is fully healed.



Madcow 5X5 (All weights 5 reps unless otherwise indicated)



Bench Press: 70, 90, 105, 125, 140

Barbell Row: 70, 85, 100, 120, 135

Weighted Situps: 4X12 with 45 lb plate

Push Ups on Bosu/Medicine ball: 2X15, 1X12

Pull Ups: 4



I hit all 5 reps on bench without assistance which was awesome! Rows went pretty well, I did manage all 5 reps on those also although it was definitely difficult to get the last one.

Great work everyone! Keep it up!

Climbing Sunday was great. A wonderful sunny day, on a limestone cliff near Flagstaff.

lcuconley  (“how do you determine workout plan”): Each week, I have an “ideal plan,” but I have to stay very flexible about which days I do what, because my work schedule isn’t usually fixed ahead of time. It gets pretty complicated to get everything in.

The toughest thing to figure out is when to do squats. I can’t do them the same days as my hardest running workouts (tempo and interval), and I can’t do them on Friday if I am hiking with my wife on Saturday (or she will leave me in the dust). Buying a barbell, and making a log squat rack in my yard has mostly solved that problem, at least when the weather is OK.

The “hamstring pulls” use an ankle strap connected to a cable machine with a stack of weight plates. Definitely strength training. I am doing them pretty light to get used to them, so consecutive days is no big deal right now. I previously though my hamstrings were strong (from uphill walking). I could do significant weight on those “hamstring curl” machines in the past, too. The cable is a whole different ball game because your whole leg is free to move, and you are standing up (on the other leg), making it a much more “functional” exercise. I actually figured out how weak my hamstrings were during the TRX class that I had, and I think that this cable thing will really help.

 

OGR - wow...that climbing sounds great!

Alpha - wow...your lifts are awesome!

===========

So this am did supersets with my personal trainer.  GREAT workout!  I am guessing on some of these weights...

4x with 2 minutes rest in the middle, no rest between sets:

• hipsled: 8@90
• static lunge 8@30
• squat 8@35

4x with 2 minutes rest in middle:

• deadlifts 8@115
• hipsled with feet up to work hams:  8@90
• squats with feet pointed out: 8@35

2x with 2 minutes rest in middle  (I was really maxed out here...I think I surprised my pt how strong I was lower body and how weak I was upper body!)

• dumbbell chest press:  8@70
• close grip chest press:  8@65
• push-ups:  8

2x with 2 minutes rest in middle

• cable row: 8...not sure of weight
• bent over row: 8@60
• chin-ups on assistance machine:  8...not sure of assistance

Abs

• tossing 6 lb ball while in vsit
• overhead 6lb ball while doing sit-ups
• plank:  90 seconds

I am definitely going to have sore arms tomorrow!!!

 

@ vyperman: Yes, please take care of yourself! Sinus infections are the story of my life, but I saw a good allergist this weekend, and hopefully I'm on the road to a permanent recovery.

I have a question: does anyone here use a pedometer? If so, what goals do you set for yourselves? I used one for a few weeks last year and discovered that without my workout, I still took between 11,000 - 15,000 steps per day. Probably because I was walking to and from work. Now I bike to and from work. But I stopped wearing it when I saw I was already over the 10,000 steps PLUS I work out regularly.

No computer at home right now, so I have to contribute from other computers when I get the chance. I'm not quitting the group, but I may be a little more spotty with my posts for a few weeks until we get a new computer.

Friday night, Stage 3, Workout B4.

barbell romanian deadlift/bent over row: 3 x 6 @ 55 lbs.

partial single-leg squat: 3 x 6 BW

pullovers, @ 35 lbs. I just never know on any given day how I'm going to perform with these.

prone cobra: 3 @ 90 seconds

YTWL: 3 x 6 @ 16 

swiss ball crunch: 3 x 6

prone jackknife: 3 x 6  

Hanna 2: 3 x 6 

intervals: jumping rope, side-squat kicks, burpees, and two sets of super-fast jumping jacks , 15 minutes. Wow, those burpees...OOH! Thanks to those of you who do such a variety on your intervals. I wanted to push myself harder and not just stick with the jumping rope and jacks this time. My legs were burning, but it felt good.

Tonight I'm going straight into Stage 4 since I had two weeks off between week 3 and week 4 of Stage 3. Getting ready for that front squat push press move again...

On the negative side, I did not implement nor follow through with an organized exercising regimen.

My shoulders (particularly my right one) were aggravated, so I am taking several days off from doing exercises that might further the aggravation.

On the positive side, I am walking/spinning (at old man speed) for 3 hours or so daily.

Have a great wind down to your March fitness, everyone!

Original Post by crazypotato98:

I have a question: does anyone here use a pedometer? If so, what goals do you set for yourselves? I used one for a few weeks last year and discovered that without my workout, I still took between 11,000 - 15,000 steps per day. Probably because I was walking to and from work. Now I bike to and from work. But I stopped wearing it when I saw I was already over the 10,000 steps PLUS I work out regularly.

I use one, because if we hit 7000 steps a day on average for a month, we get $50 off our insurance payment (each month!).  I averaged about 7300 in February, when I was not working out too consistently.  I don't walk a whole lot in my every day life - to and from the printer and the bathroom - so I don't take a ton of steps.  I'm higher now that I'm running more consistently again.