May Fitness Group
Anyone else need a little structure with their fitness commitments? In the past months (Sept-April), 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 May 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
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.
AIR!!! Hey, I know it seems pointless, but raising my arms overhead raises my heart rate. That's good, right?? ;)
Time for another routine...at least my legs are feeling the burn.
I just found this group! What a great support for working on goals....can we do this again for June?
Small goal this week - try a new class at the gym...going to try Body Attack which seems pretty high impact cardio wise! (I don't really like running and jumping) so I'm a little nervous.
My general goals right now are gym classes (including weights) 3 times a week and 1 day a week on my own for a long walk or biking.
awestendorf - that work out sound like a blast! Glad that it's fun so far. Your squats look great! It took me several workouts to advance through the 130 - 140lbs weight range. I am starting low again to work on form and hope to get back up there.
Alpha - what a cool picture! What an amazing bike ride. My son would love to do that - we all would.
Sorry, CrazyP - I agree with your hubby on the beer thing, but I don't know that I would call them wine coolers either. How did you like the foam rolling? I find that it works best when I put all my weight on the body part I am rolling.
Shane - I have not heard of Boulevard Wheat Beer - I will look for it.
MJ - I think you are very creative - it's a great idea! I should probably do that in my office - not getting any work done anyway...
The itlstl thread is bizarre, but I guess what amazes me also is how much time everyone has spent giving him such good advice and information. I hope he appreciates it.
Sunday was an off day for me because we went to the Joint Services Air Show at Andrews AF base. It was so cool, we were there all day.
Today's workout NROLFW stage 1 w/o B5
- Deadlifts 1x10x125, 1x10x135, 1x10x145
- barbell overhead press 3x10x55
- lat pulldown 2x10x100, 1x6x100
- lunge 3x10x60 (barbell) x each side
- captain's chair 3x20 straight leg raise
35 minutes on the precor - including 8 intervals, 394 cals
foam rolling and stretch
Another one^ whose weights I'd like to lift. Eventually....
How is that air show? 18 years here and I've never made it. Not even on the 13 'active duty + family" only days, and yet, I never missed one in Texas or Japan... I did come close on Sunday, but went on into DC instead.
As always -- reading what you have done makes me know that it is possible...
I did my last St1 A workout:
Squats: 3x8x95
push-ups: 3x8 (didn't like them as a swimmer, nor on active duty - still don't )
Seated rows: 1x8x90, 2x8x95
step-ups: 3x8x60 (each leg) (I don't know how high the step is, or how high it should be. My leg is at 90 degrees when my foot is flat on the step -- it's 6 step class risers and the step)
SB Jacknife: 3x15
For those of you who did (are doing) NROLFW -- when you do the AMRAP part, is there a time limit for each exercise? Even if I start where I restarted, I still think I could be doing steps, rows, and squats for a while, I doubled some of my starting weights (I think I started way low).
CoachK - I never did the AMRAP work out. I agree that its odd that they tell you to go back to your starting weight because it is so hard to know where to start. maybe you starting weight for workout 5?
Lucky - Welcome! We will definitely be here next month!! Let us know how you like Body Attack.
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Rest day for me today (besides a couple fo 400m runs with my 10 year old) because the gym did not open until 8 (victoria day) and I ran yesterday. Tomorrow I lift!
Today NROL4Abs wo B - only one more workout left for each then onto phase 2 - I honestly am not looking forward to that one - strength is not my strength LOL
Static hold 2 sets 30 sec each side
elevated plank - the book calls for 10 sets of 10 seconds I did about 5 sets of 30 seconds in different elevated postions - legs elevated, upper body elevated on swiss ball, elevated elbows on a bench also did one set with elbows on a bench and feet on the ball
Elevated side planks - here again book says 5 sets of 10 sec each side no rest - did 3 sets each side for 15 seconds
single leg Romanian deadlift sets 35 lbs X12
Overhead press non working arm stays over head 20lbs X 12 the 2nd set only able to squeeze out 10 reps
overhead press - did do one rep with the 35 lb small oly bar 16lb X 12 then 16 lbs x 8 reps then did 2 sets with the 35 lb oly bar again put a bench behind me and "sat" down that far
Kneeling wide grip pull down 65lbs X 8 reps 60 lbs X 12 reps
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got another compliment from the "short black dude" who complimented me a few weeks ago. so makes going to the gym more motivational.
Oh and this Saturday I went to an "80"s prom REdo" fundraiser and wore the dress I got married in in 1984! yes folks even though I weigh probably 35 more pounds than I did in 1984 I fit in that dress. Awesome! totally Awesome!!! LOL
not sure if this will work but here is pict
and this is the picture from my wedding 9/1/1984
Sunday, worked so I could take Monday off.
Monday, went rock climbing all day.
dbackerfan - That is totally awesome! Thank you for sharing those pics!
despinamb - I enjoyed the foam rolling, but I think I will do it better tonight after Workout B. BTW, I am extremely sore today, which means I probably didn't do a good enough job foam rolling on Sunday night after Workout A. Especially the area around my armpits, since pushups aren't part of Stage 5. Oww...
My heart goes out to all who have suffered from the tornadoes this year. Growing up in the midwest, I know plenty about those. Down here, it's been 105, 106, 107 degrees all week. Even in the mornings it feels hot in our house. Blech.
45 minute jog/walk (mostly jog) with dogs this morning. I really think they're holding me back. As in all the stopping to sniff EVERYTHING every few minutes. They sure as hell can outrun me and my DH. Oh well. It's good to have companionship considering I jog sans music (I like to reserve it for race day to get a bigger rush).
Off to my internship interview at a private college...wish me luck! I want to work in the counseling department and work with career and academic advising departments.
Dback - congrats...lookin good!
Today's workout:
2k warm-up run
NROLFW stage 1 w/o B5
- Deadlifts 1x10x140, 1x9x145, 1x5x145 (really lost strenth on this one!)
- dumbell overhead press 1x12x50, 1x10x60, 1x7x60
- lat pulldown 1x12x70, 2x10x80
- dumbbell lunge 1x10x60, 2x10x70
- swissball crunch 1x25x10, 1x25x15, 1x12/13x20/25 (dumbell was too awkward, so switched to plate halfway through)
Good morning!
Had a good night out but drank too much. I wasn't drunk, I just hate drinking my calories and I split a carafe of sangria with a friend. I also had a fantastic eggplant and carmelized onion pizza, something I haven't enjoyed in a while since avoiding wheat. It was worth it!
This morning we lifted:
- Deadlift: 2x15x85
- Step-up: 2x15x50
- Dumbbell single-arm overhead press: 2x15x25 (each arm)
- Pullover (sub for lat pulldown): 2x15x30
- Reverse crunch: 2x15
I can't wait to get out of the Break-In section so I can drop the number of reps per set! I was DLing 115 at the end of NROLFW but can't do that for 15 reps.
I was describing to DH how the bar should be in contact with his shins and thighs for the entire lift and he flat out said he wasn't going to do it that way. When I pointed out that it wasn't correct form to not have it that, he just said that he didn't care about form. Le sigh.
I wish I had time to do some bike riding this week but we are slammed! Swimming lessons tonight, camp orientation tomorrow night, vet appointment Thursday afternoon. Not to mention more bad weather...I want to be outside, darnit!
Edit: Speaking of biking, my MIL just informed me that the BikeMS in September now has a 37.5 mile leg which seems completely doable for me.
Lucky: Welcome! I have a CC friend who does the Body Attack classes and LOVES them! Enjoy!
MJ: Good luck today!
Lcuconley: That's still an impressive DL! Maybe just an off day.
CoachK: I never did the AMARP workouts, either. Is there any point to it besides seeing how far you've progressed? I can't remember what the book says.
Shane and LC: My husband loves their wheat beer with a squeeze of lemon. I also don't drink much beer anymore but I still love it!
Original Post by bierorama:
Good morning!
Had a good night out but drank too much. I wasn't drunk, I just hate drinking my calories and I split a carafe of sangria with a friend. I also had a fantastic eggplant and carmelized onion pizza, something I haven't enjoyed in a while since avoiding wheat. It was worth it!
This morning we lifted:
- Deadlift: 2x15x85
- Step-up: 2x15x50
- Dumbbell single-arm overhead press: 2x15x25 (each arm)
- Pullover (sub for lat pulldown): 2x15x30
- Reverse crunch: 2x15
I can't wait to get out of the Break-In section so I can drop the number of reps per set! I was DLing 115 at the end of NROLFW but can't do that for 15 reps.
I was describing to DH how the bar should be in contact with his shins and thighs for the entire lift and he flat out said he wasn't going to do it that way. When I pointed out that it wasn't correct form to not have it that, he just said that he didn't care about form. Le sigh.
I wish I had time to do some bike riding this week but we are slammed! Swimming lessons tonight, camp orientation tomorrow night, vet appointment Thursday afternoon. Not to mention more bad weather...I want to be outside, darnit!
Glad you had a good night out. It feels so liberating to go out and have a little splurge.
I know what you mean about the high reps - It's boring.
Your hubby will get on the form bandwagon sooner or later. He just has to discover it for himself. He'll eventually get hooked on lifting and then he'll be looking up stuff on his own. He's probably a little intimidated that his wife knows so much about what some may look at as a male sport.
I know what you mean about the schedule - some days feel like they go by in a flash.
Original Post by oldguysrule:
Sunday, worked so I could take Monday off.
Monday, went rock climbing all day.
I like this OGR! Nice planning.
dbacker- Looks like you had a blast! Nice photos.
crazypotato- That is some warm weather, not fun! We haven't even hit the 70's yet here, hopefully sometime in the next few weeks.
despinamb- Great weights! Keep kicking butt.
mjsophia- Good luck!
bierorama- Your pizza and sangria sounds delicious. Nice workout!
Spin class last night, great workout! Tonight will be lifting. I am officially eating at a deficit again, so don't expect to gain much strength for a while, but I am going to try to maintain what I can lift.
Original Post by mjsophia:
Off to my internship interview at a private college...wish me luck! I want to work in the counseling department and work with career and academic advising departments.
Good Luck! That sounds like a fun internship.
Original Post by dbackerfan:
Oh and this Saturday I went to an "80"s prom REdo" fundraiser and wore the dress I got married in in 1984! yes folks even though I weigh probably 35 more pounds than I did in 1984 I fit in that dress. Awesome! totally Awesome!!! LOL
not sure if this will work but here is pict
and this is the picture from my wedding 9/1/1984
Dbacker - photos are great! I am glad to see that someone else keeps their formal dresses for a million years!! Your dress doesn't look 27 years old! Looks like you had a blast.
I still have my dress from the senior prom - my mom made it. Also have my gown from Clinton's inaugural - I went to one of the really peripheral parties, but it was a fabulous dress.
Original Post by bierorama:
CoachK: I never did the AMARP workouts, either. Is there any point to it besides seeing how far you've progressed? I can't remember what the book says.
That was my impression of why to do it. I think I skipped it the first time through. I know I skipped it this time through - Stage 1 is long enough :)
Original Post by coach_k:
How is that air show? 18 years here and I've never made it. Not even on the 13 'active duty + family" only days, and yet, I never missed one in Texas or Japan... I did come close on Sunday, but went on into DC instead.
push-ups: 3x8 (didn't like them as a swimmer, nor on active duty - still don't )
The air show was great - this year was the thunderbirds and they put on an exciting show. My 7 year old son loves it - he was fixated on the aerial shows - not at all interested in the static displays, so the opportunity for photo-ops was seriously curtailed. We go every year. My son is interested in airplanes - not flying them - designing them, he's into the whole supersonic thing.
I enjoy doing push ups - I find that it is a good way for me to measure my arm strength and another indicator of how much stronger I am getting from lifting weights.
Also, like straight leg raises on the captain's chair - it seems to impress the men in the gym - which really cracks me up.
on the AMRAP thing in NROL4W - I did do it the first time I went through the program don't think I did the 2nd time and know I didn't the 3rd time. Like someone else mentioned the stage was long enough to begin with!!
push ups suck!!! I did them the other day off the floor the 'real" way but only squeezed out 8 reps in the one class I take he has us do a ton of them and so I just save myself for them during his class. Doing them back to back days just plain is too much.
thanks guys! the interview went great and I think I have it, but just have to make sure the site qualifies for my grad requirements...I'm so pumped!
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