The Money Mustache Community

General Discussion => Throw Down the Gauntlet => Topic started by: jordanread on December 26, 2015, 11:34:49 AM

Title: Strength & Fitness 2016
Post by: jordanread on December 26, 2015, 11:34:49 AM
Welcome to this year's challenge! The challenge from last year wound up being super successful. Not just because of the number of people who've reached their goals, and not just because I have this sense that the majority of Mustachians who participated (except me ;D: see this (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2015/msg897254/#msg897254) post) are in a healthier place now than they were in January 2015. The main reason I consider this thread a success is due to the amount of support, knowledge, suggestions, and sharing that went on. I expect the same and more this year, due to everything above and the fact that a lot was learned last year.

On to the 2016 challenge.

The "Rules"

The first rule of Strength and Fitness is that you do not talk about Strength and Fitness. Just kidding, the more you talk about it, the more support you get. There aren't really any rules regarding this challenge, although the nutritional aspect of health has historically turned into a "my diet is better than your diet" type thing. I am pretty sure that is why the more successful nutrition threads are based on a specific diet (i.e. Whole30s, Vegetarian, Vegan, Paleo, etc). That brings me to the next section.

The Guidelines

The ultimate goal of this thread is to provide a space for people to lay out their goals, ask for advice, get motivation, accept face punches if/when we get paralyzed with excusitis, ask for and/or receive constructive criticism (unsolicited is fine as long as it remains constructive), and keep each other on track. I will do my best to keep this thread on track, so that it can continue being helpful through December of 2016.

Last year we kept the nutritional aspect of it all mostly out of the thread, and it seemed to work well as far as keeping things on track. This year, one of the things I am adding is a resources comment that I will keep up to date with additional recommendations, guides, and knowledge. If there are successful threads around here for specific diets, I'd be more than happy to add them to that section.

As far as goals go, the SMART guidelines provide a decent starting point. I really like the first two parts of it. Specific and Measurable goals are great, especially when you need some way to measure your success. After running last year's gauntlet, I found that goals usually fall into 1 of 3 categories.


The next comment is going to be a tracking post. I will list the participant, the goals, and the progress. I will add definitions for the not so common goals (like the ballet stuff from last year, and anything else requested). After that, I'll have a resource post (as I mentioned above). All three of these posts will be updated throughout the year, but I'll try to make a new comment when changes are added, so one doesn't have to keep checking things.

We're almost to the start of 2016, so get ready to kick some ass, and get healthier, more fit, and (most likely) way sexier.
Title: Re: Strength & Fitness 2016
Post by: jordanread on December 26, 2015, 11:35:43 AM
Participants

ParticipantGoals
jordanread
  • Practice the slackline > 20x
  • Perform Convict Conditioning 'Good Behavior' workout > 45 weeks
  • Complete 25m slackline without falling (stretch goal - make it look super easy, embrace nonchalance)
  • <= 18% body fat
  • Weight <= 170lbs
  • Maintain <= 18% body fat
BPA
  • Complete 'Run Around the Bay 5K' at the end of March (Couch  5K)
  • Lose 50lbs
  • Continue cycling regularly
  • 2 hours of regular daily activity by 7/1/16
  • Complete 30 Day Shred >= 3X
Zikoris
  • Complete full split
  • Perform Double Pirouette
Nangirl17
  • 1 set/10 pushups
  • 1 strict pull up
  • 1 set/10 double unders
  • Get rid of 'Mummy Tummy' (flat stomach)
  • Regularly workout 3x/week
supermatthew
  • Judo training 3x/week
  • Calisthenics >= 2x/week using Tabata protocol
  • Weigh >= 145lbs
  • Run 1 mile in < 6:00
nnls
  • Run 10K non-stop
  • Exercise >= 3x/week
marty998
  • Run 5K < 20 minutes
  • Complete 2K on rowing machine < 7:45
  • Run 11K in < 57:00
alleykat
  • 1 set/25 10lb Kettlebell Swings (Stretch: 1 set/50)
  • 20 minutes (continuous) on rebounder (mini tramp)
  • Lose > 10lbs
  • Complete hot yoga classes (05/01/2016)
  • Start pilates
  • Incorporate daily yoga
  • >=5 miles on bike non-stop
link_417
  • Exercise 4x/week
  • Lose >= 31lbs
Bracken_Joy
  • 1 set/1 deadlift 200lbs (Stretch: 270lbs)
  • 1 set/1 back squat 135lbs(Stretch: 200lbs)
  • Achieve proper and comfortable front rack position
  • 1 set/1 strict pullup
Hedge_87
  • Train 3X/week for > 80% weeks (> 41 weeks)
  • Run 1 mile < 7:00 (8.6mph)
  • Rejoin Cycling challenge every month
  • Cycle > 200 miles/month
  • Join local judo class
  • Judo 2X/week at >=50% (>=26 weeks)
nightzephyr
  • Each convict conditioning exercise (big 6) done 1x/week to progression or failure
  • 1 set/1 Handstand Pushup
  • 1 set/5 One-Legged Squats
  • 2 sets/10 Pull ups
  • 2 sets/30 Stand-to-Stand Bridges
  • 1 set/5 Lever pushups
  • 2 sets/15 Hanging Knee Raises
Primm
  • Complete Noosa Triathlon 30:00 faster than previous time
  • Strength training 2x/week
  • Perform scheduled triathlon training 90% of the time
Sailor Sam
  • 1 set/50 squats
  • Hit progression standards on CC big 6
Matchewed
  • >=Novice(Strength Level Guidelines - See resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036))Bench Press
  • >=Novice(Strength Level Guidelines)Deadlift
  • >=Novice(Strength Level Guidelines)Squat
  • >=Novice(Strength Level Guidelines)Shoulder Press
  • >=Novice(Strength Level Guidelines)Row
horsepoor
  • Complete Robie Creek half marathon < 2:10:00 (April)
  • Complete Zeitgeist half marathon < 2:00:00 (November)
  • Paleo/Primal diet >= 90%
  • Strength workouts 2x/week
  • Sprint 1x/week (running, rowing, or kettlebell intervals)
karaishere
  • LISS cardio/stability training 2x/week
  • Yoga/mobility stretches >= 2x/week
  • WOD 1x/week
  • 1 set/10 push ups
  • 1 set/1 underhand pull ups
  • Lose >= 10% body fat
Longwaytogo
  • 1 set/10 pullups
  • Bike 1000 miles
  • <= 15% Body fat
  • 1 set/1 Bench 1x bodyweight
  • 1 set/1 Deadlift 1.5x bodyweight
  • 1 set/1 Squat 1.5x bodyweight
Jon_Snow
  • Kayak >= 500K (~311 miles)
  • Complete 3 2 half marathons <= 2:00:00
  • Run 5K <= 20:00
  • <= 8% Body Fat
  • Improve lower body strength
  • 1 set/60 pushups in <= 1:00
  • Gain 5lbs of muscle
Freeme
  • Daily foam roller relaxation
  • Reduce stress eating
  • Eliminate sugar from diet
  • Move daily (focus on outdoor adventures)
  • >= 8 glasses water/day
  • Stretch daily
  • Drop 75lbs of fat
  • Control blood sugar exclusively through activity and diet (get off meds)
lhamo
  • Daily Activity/Training >= 68%/year (250 days)
  • >= 15,000 minutes of physical activity/training
  • >= 100,000 calories burned
  • Run 5K <= 30:00
  • Complete 10K
  • >= 5 hikes > 5 miles each
  • Add 2 weekly strength training routines
  • >= 1/month new low carb dish/recipe
tdrake5188
  • Increase running
  • Complete 5K
  • Lose 50lbs of fat
  • Lift >= 3x/week
MrStach
  • 1 set/80 pushups <= 2:00
  • 1 set/80 situps <= 2:00
  • Run 2 miles <= 13:00
  • Complete half marathon
  • Weigh 190lbs
2Birds1Stone
  • Run 1 mile <= 6:00
  • Run 5K < 22:00
  • Run 10K < 45:00
  • Complete Sprint triathlon < 1:30:00
  • >= 50 miles cycled
  • >= 1.2 miles swam
  • Complete Selden hills 10K < 54:00
  • Lose 20lbs of fat
  • Complete Manorville Hills Single Track <= 1:20:00
  • 1 set/1 deadlift 455lbs
  • 1 set/1 squat 405lbs
  • 1 set/1 bench press 315lbs
  • 1 set/12 pull ups
  • >= 1200lbs in 93KG class - USAPL Powerlifting championship on 12/17
Ironfist
  • Join the 1000lb club
Migrator Soul
  • 1 set/1 deadlift 300lbs
  • 1 set/1 squat 250lbs
  • 1 set/1 bench press 200lbs
  • 1 set/25 pull ups
  • Max APFT - Run 2 miles <= 13:00 (only remaining task)
  • Gain >= 20lbs of muscle
Conjou
  • Complete Ultra Marathon
  • Complete 2 Gravel Grinders
  • Weigh <= 140lbs by Ultra Marathon (Limit Sugar Intake)
  • >= 3x/week lifting session
  • Consistent performance of post-run yoga
Kerowyn
  • Progressive weekday walking (1x/week for 4 weeks, 2x/week for 4 weeks, etc)
  • Consistently roller skate to library
hudsoncat
  • Maintain 50lb fat loss from 2015
  • Complete 5K <= 30:00 (<= 09:39/mile)
  • Complete Half Marathon <= 2:20:00
  • Complete Triathlon (sprint)
  • Strength training 2X/week
  • Set Personal Record for 5K (<= 29:34) New PR: 28:54!
RamonaQ
  • Complete Half-Ironman <= 7:00:00
  • Complete 5K <= 30:00
  • Body fat <= 22%
  • Strength training <= 1x/week
  • Log food intake
spartana
  • Increase upper body (arm)strength
votu
  • Earn green band in parkour
  • Run 5K non-stop
  • Complete hike @ Level A difficulty
  • Lose 30lbs of fat
serious_pete
  • Attend >= 100 Judo classes
  • Earn brown belt in Judo
  • Maintain 90kg body weight
  • 5-3-1 sets 2x/week - bench press 75kg, bench 100kg, squat 150kg, deadlift 180kg
lucky-girl
  • Strength Training >= 2X/week (annual average)
  • 1 set/5 squats 115lbs
  • 1set/5 bench press 75lbs
  • 1 set/8 deadlifts 90lbs
  • 1 set/1 squats 160lbs
  • 1set/1 bench press 103lbs
  • 1 set/1 deadlifts 198lbs
  • 1-2X/week outdoor activities (annual average)
  • Summit Mt. Katahdin
  • >=50% commute under own power
  • 1 set/1 pullup
  • Decrease body fat by >= 2%
EJE
  • Weigh <= 185lbs (9% decrease)
  • Run 5K <= 31:30
RonMcCord
  • Complete a 5K run (Stretch: < 30:00)
  • Complete a 10K run
  • 1 set/1 pullup 1 set/5 pullup(New Stretch: 1set/>10 pullups)
  • Drop weight to 145lbs
Exhale
  • Maintain primarily vegan diet
  • Walk to work 5x/week
  • >= 1 hour daily strength training
peppermint
  • Consistently top-rope 5.10s in gym
  • Lead 5.9s in gym
  • Consistently Boulder v2
  • Complete aerial beginner II
  • Have fun!
  • Run >= 100 miles
  • Complete a 10K
  • Increase yoga/pilates work
  • >=1x/month hikes
CCCA
  • >= 6000 pull ups
  • >= 10000 pushups
  • >= 10000 crunches
  • Lose >=10lbs of fat
  • <= 15% Body Fat
  • Boulder v6s in gym
  • Improve endurance (focus on climbing)
  • 1 set/1 one-arm pull up (each arm)
  • >= 10000 steps/day (>= 3.66 million steps 2016)
Orvell
  • 1 set/5 pushups
Stache it Away
  • 1 set/1 Lever push ups (both arms)
  • 1 set/1 one-legged squats
  • 1 set/1 uneven pull ups
  • 1 set/1 stand-to-stand bridges
  • 1 set/1 handstand push ups
  • 1 set/1 hanging leg raises
  • Drop >= 21lbs of fat
  • Run 5K <= 20:00 (Stretch: <= 19:00)
Friar
  • Drop >= 25.2lbs of fat
  • 3 sets/10 pull ups
  • Complete 5K
  • Static hold  3rd-world squats
  • 'Resolve' patellar tendinosis in knee
  • Once patellar tendinosis is resolved, start weight training
green daisy
  • Drop >= 15lbs of fat by April 1
  • 45:00 training 3x/week
  • Complete 5K before summer
tnrunner
  • Strength training >= 5x/week
  • 1:00 cardio 6x/week
  • Drop 15lbs of fat
yyc-phil
  • 30:00 HIIT 6x/week
  • Self powered commute
  • 1:00/weekend hike with dogs
  • Drop 15lbs of fat
  • Complete Whole30 1x/annual quarter
Cookie78
  • Drop >=25lbs of fat (Stretch: >=30lbs)
  • Run a 5K (Stretch: Run 10K)
  • 1 set/5 chin ups (Stretch: 1 set/8)
  • 1 set/25 pushups (Stretch: 1 set/50)
  • Stretch daily
mspym
  • Restore fitness to previous level
  • Increase activity levels (especially at work)
  • Extreme Joy in body
  • 1 set/1 pull up
  • 1 set/1 deadlift 1.5x bodyweight
monstermonster
  • Run >= 365 miles
  • Full splits
  • 25:00 of stairs w/ no soreness (7/7)
  • Complete half-marathon < 2:01:19
Icecreamarsenal
  • BMI <= 25
  • Drop >= 24lbs of fat
MrDelane
  • Lose 16lbs of fat
allsummerlong
  • Maintain 115lb body weight
  • >= 2hrs/week hiking (during school year)
  • >= 8hrs/week hiking (outside of school year)
  • >= 3/20km+ hikes
  • >= 1000kms hiked/walked annually
  • 4x/week weight training (Improve upper body strength)
  • 4x/week stretching (Improve flexibility)
  • Maintain awareness of posture
AerynLee
  • Drop 20lbs of fat (by Memorial Day)
  • Drop 40lbs of fat (first 20lbs above)
  • Increase arm tone
  • Increase car independency
  • >= 30:00 biking 4x/week
  • 2x/week bodyweight training
  • <= 2x/month eating out
  • Stretch daily
  • >= 10K steps/day (weekly average)
  • Eat more fruits/vegetables
  • Remove reliance on caffeine
  • Floss daily
AcftW
  • 3 sets/5 deadlifts 350lbs
  • 3 sets/10 weighted dips 60lbs
  • 3 sets/10 weighted chin ups 30lbs
  • Weight 195lbs (gain muscle)
drudgep
  • 3/5 pre-work workouts
  • >= 4 workouts/week
  • 20 pushups <= 00:60
  • 10 pull ups <= 00:60
  • Keep sweets out of the house
scrubbyfish
  • 2 - 3 classes/week (up to 5 weeks) core and stretch training
Proud Foot
  • >= workout 4x/week
  • Run 500 miles
  • Maintain weight, and lower body fat
tyn
  • >= 1 session/week rock clibming
  • >= 2 session/week circuit/boxing classes
  • >= 8:00 sleep/night
  • >= 1 session yoga/week
Frugal_NYC
  • 1 set/1 squat 405lbs
  • 1 set/1 deadlift 495lbs
  • 1 set/1 bench press 275lbs
bloomability
  • 1 set/1 deadlift 315lbs
  • 1 set/1 bench press 160lbs
  • 1 set/1 clean & jerk 175lbs
  • 1 set/1 snatch 135lbs
  • 1 set/1 strict press 105lbs
  • 1 set/1 back squat 215lbs
  • 1 set/1 front squat 180lbs
  • 1 set/1 overhead squat 150lbs
  • 1 mile run <= 7:00
  • >= 4x/year attempting new fitness goals
Quetzal
  • Perform Convict Conditioning 'New Blood' workout > 45 weeks
  • 3x/week cardio @ 80% target heart rate > 45 weeks
  • Weekly average 7:00:00 sleep/night
  • 6 days/week mindful consumption of nutrients
  • 2 sets/10 push ups
  • 2 sets/11 half pull ups
  • 1 set/5 flat straight leg raises
  • 2 sets/10 full squats
  • < 25% body fat
griffin
  • Join the 1000lb club
  • (Stretch: gain >= 20lbs of muscle)
Cromacster
  • Drop >= 30lbs of fat
  • >= 4 workouts/week
  • 5 MobilityWOD workouts/week
SaskyStache
  • Run half-marathon <= 1:50:00
  • Manage/Run best beer booth at Queen City marathon
tyort1
  • Run >= 30:00 non-stop
  • Consistently do convict conditioning
  • Bike ride regularly
ILoveBakari
  • Run 5 miles <= 40:00
  • 1 set/8 bench press 65lbs
  • 1 set/8 rows 70lbs
  • 1 set/8 clean and press 50lbs
  • 1 set/8 pull downs 80lbs
  • 1 set/8 squats 95lbs
  • 1 set/8 deadlift 80lbs
  • Stop drinking soda
  • >= 2X/week cardio
  • >= 2X/week strength training
  • Exercise consistently enough to sign up for CrossFit
  • Conceive small human/baby
Bakari
  • 2/3 consistent successful attempts @ 14ft Warped Wall
  • 1 set/4 one armed pullups
  • 1 set/5 muscle ups
  • >= 70 pushups <= 00:60
  • >= 58 situps <= 00:60
  • 1 set/1 bench press 210lbs
  • 1 set/1 overhead press 140lbs
  • 1 set/1 deadlift 275lbs
  • 1 set/1 squat 275lbs
  • 1 set/1 weighted pullup 100lbs
  • Run 1.5 miles <= 10:25
McBuck
  • Complete 16 week marathon training by 5/1
  • Complete marathon <= 4:00:00 by 5/1
  • Lose 10lbs of fat by marathon
  • Gain 16lbs of muscle
  • 1 set/1 squat 405lbs
  • 1 set/1 deadlift 500lbs
  • Improve flexibility
  • Bulk to 181lbs
2300
  • 3x/week strength training when not travelling
  • 5-8 miles/day hiked when travelling
  • 3x/week Cycle/walk/yoga/Qigong
  • <=15% Body Fat
  • Bike to work >= 2x/week
  • Gain 10lbs of muscle
  • Complete 5K
EngineerYogi
  • Complete >= 20 Yoga ClassesNEW GOAL: Complete >= 40 Yoga Classes
  • Bike commute >= 3 days/week
simpleFIblog
  • Complete RKC Snatch Test (See goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035))
  • 1 set/1 98lb Kettlebell press each arm
  • 1 set/5 strict ring muscle ups
mm1970
  • Consistently engage in daily activity
purephase
  • Set new marathon personal best
  • Run 5K <= 20:00
  • 1 set/8 squats 200lbs
  • Reduce meat intake
  • Reduce sugar intake
JoRocka
  • Get swole
  • Lift some shit
  • Be fabulous
Abel
  • Join 1000lb club
  • 1 set/1 Handstand pushup
  • Maintain 3 Miles < 17:00
Warlord1986
  • >= 3 days/week morning bike ride
MonkeyJenga
  • 1 set/1 pushup (Not using floor or counter)
  • >= 5 Miles/day annual average (1,830 miles annually)
flan
  • Complete 30 Days & 30 Stretches to Splits program <= 60 days
  • 1 set/10 lunges (without crying)
  • 1 set/10 push ups
  • Complete YAYOG 10-week program
Lagom
  • 1 set/1 bench press 255lbs
  • 1 set/1 box squat 455lbs
  • 1 set/1 deadlift 585lbs
Slow2Fire
  • Rejoin the 1000lb club
  • 1 set/1 box squat 330lbs
  • 1 set/1 deadlift 380lbs
  • 1 set/1 bench press 285lbs
FiguringItOut
  • Increase physical activity
  • Be active every day
  • Complete 39 Mile Avon Breast Cancer Walk
  • Gradually increase flexibility to realize potential
  • Remain consistent with Weight Watchers
  • Drop two sizes
mtn
  • 10000 steps/day
  • Lose 17lbs of fat by 07/04/2016
  • 1 set/100 pushups by 07/04/2016
  • 1 set/100 situps by 07/04/2016
  • Lower blood pressure
  • Lose 24.5lbs of fat
meerkat
  • Pass FitRanX Level 1
  • 1 set/2 pull ups
  • Lose 10lbs of fat
  • Lose 20lbs of fat
bgsnyder
  • Join 1200lb club
  • 1 set/1 deadlift 500lbs
  • 1 set/1 squat 405lbs
  • 1 set/1 bench press 315lbs
  • 1 set/1 overhead press 200lbs
cats
  • Complete 12 week 5K Training: RLRF
  • Complete 5K <= 28:00
  • Complete 12 week 10K Training
  • Complete 10K <= 56:00
  • 1 set/5 negative chinups daily
  • Complete Beginner level Greatist Pullup Progression
Eric222
  • Bike > 200 miles/month
  • Minimized processed sugar. <= 1 cheat day/month
  • 3 sets/20 crunches (5 different types - 300 crunches)
  • Lose 10lbs of fat (STRETCH: 15lbs)
brute
  • 1 set/1 squat 550lbs
  • 1 set/1 bench press 365lbs
  • 1 set/1 deadlift 650lbs
  • 1 set/1 Atlas Stone Load 350lbs up 52"
  • 1 set/1 Axle Clean and Press 275lbs
Flyingkea
  • Increase general fitness level
  • Identify anxiety outlet
  • Increase mirror lust
  • Have enough energy to keep up with child (STRETCH: exhaust child)
PDM
  • Complete 1/2 Marathon Training Program
  • Complete Brisbane Marathon (08/07) <= 1:50:00
  • Complete 5K <= 20:00
  • Practice yoga daily
SoccerLounge
  • Remain consistent with daily workouts
  • Drop body fat >= 10%
  • Hike >= 1x/week
  • No significant injuries
M.Darcy
  • >= 3 months working out >= 5x/week
  • >= 6 months working out >= 5x/week (increasing difficulty)
Name
Title: Re: Strength & Fitness 2016
Post by: jordanread on December 26, 2015, 11:35:55 AM
Goal Descriptions

Title: Re: Strength & Fitness 2016
Post by: jordanread on December 26, 2015, 11:36:06 AM
Resources

Links

Books
Apps (Android)
Title: Re: Strength & Fitness 2016
Post by: BPA on December 26, 2015, 11:47:12 AM
Just FIREd and getting more fit is one of my goals.  So, I'm in. 

Specific and Measurable goals:
1.  Run the Around the Bay 5k at the end of March by doing a C25K. 
2.  Lose 50 pounds.  (This will be accomplished by a variety of factors including activity, improved diet, getting more sleep, stressing less.  I will not elaborate on my diet plans, but have one in mind that works for me.)
3.  Continue to cycle throughout Hamilton as I already do.  I will make it my goal to work up to 2 hours of activity a day by the end of June.
4.  Do at three cycles of the 30 Day Shred (since I like it and already own it).

If I've screwed up in making my goals, please let me know.  I do think it's hilarious that one of the things I was glad to ditch from my career were SMART goals, and yet here I am.  :D
Title: Re: Strength & Fitness 2016
Post by: Zikoris on December 26, 2015, 12:12:30 PM
Oh yay, it's back! My goals for 2016:

1. Full splits
2. Dance a double pirouette

I think that's good for me.
Title: Re: Strength & Fitness 2016
Post by: Nangirl17 on December 26, 2015, 12:21:53 PM
Newbie here - I just started exercising in July and am amazed at the stress reduction!!
Goals:
     Be able to complete:
1) 10 pushups in a row (full, not girl pushups!)
2) a strict pullup
3) 10 double unders in a row
     Get rid of:
The mummy tummy.

I intend to work out 3 times a week (hopefully more on my weeks off call), with one workout being at Crossfit.
Title: Re: Strength & Fitness 2016
Post by: jordanread on December 26, 2015, 01:06:34 PM
Everyone who has commented so far is on the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). I've also updated the goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035) with descriptions of some of the goals. I didn't bother explaining what a split, a pushup, or a strict pullup (although you can see the pushup and pullup bits as step 5 under convict conditioning), since I think they are relatively common and well known.

     Get rid of:
The mummy tummy.

I intend to work out 3 times a week (hopefully more on my weeks off call), with one workout being at Crossfit.

I put these as goals as well. Just comment here if you want me to remove them.
Title: Re: Strength & Fitness 2016
Post by: Vanguards and Lentils on December 26, 2015, 02:21:13 PM
"Journey Goals"

"Destination Goals"
Title: Re: Strength & Fitness 2016
Post by: jordanread on December 26, 2015, 03:08:07 PM
"Journey Goals"
  • Judo 3x/week
  • Do calisthenics 2-3x/week using the Tabata protocol

"Destination Goals"
  • get weight > 145 lbs
  • run a <6:00 mile

I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034), so take a look at your goals and let me know if I got them up there correctly. I also added 'tabata' to the goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035).

On a side note, I like how you broke up Journey and Destination goals. It was pretty cool. However, there won't be any indication of the difference on the tracking post, but that's not because it's not awesome. Goals are goals as far as this challenge is concerned. Welcome to the challenge!!
Title: Re: Strength & Fitness 2016
Post by: nnls on December 26, 2015, 03:10:20 PM
hi

Specific and Measurable goals
-Be able to run 10km without having to slow down to a walk. (Stretch target is to be able to run this in under an hour.)
- Exercise minimum three times a week
Title: Re: Strength & Fitness 2016
Post by: jordanread on December 26, 2015, 03:17:55 PM
hi

Specific and Measurable goals
-Be able to run 10km without having to slow down to a walk. (Stretch target is to be able to run this in under an hour.)
- Exercise minimum three times a week

Got you added. Welcome!
Title: Re: Strength & Fitness 2016
Post by: nnls on December 26, 2015, 03:27:54 PM
hi

Specific and Measurable goals
-Be able to run 10km without having to slow down to a walk. (Stretch target is to be able to run this in under an hour.)
- Exercise minimum three times a week

Got you added. Welcome!

Thanks
Title: Re: Strength & Fitness 2016
Post by: marty998 on December 26, 2015, 03:50:29 PM
Ok I'll bite.

- Run a 5k in 20 minutes (31/12/16)
- Do 2k on a rowing machine in 7:45 (current best 8:08)
- Complete my local 11k fun run in 57 minutes (July 2016). First effort in July 2015 was 1:05:59

20 mins will be crazy cool if I can do it in a year's time... here's how my times have been falling since I started running a year ago:

29/12/14:  30:17
7/6/15:      27:05
21/9/15:    26:02
6/12/15:    24:49 (finally under 2 mins per lap on a track!)
Title: Re: Strength & Fitness 2016
Post by: alleykat on December 26, 2015, 04:15:31 PM
1.  50 ten lb kettle swings.  Will increase if I conquer this.
2.  20 mins continuous on my rebounder
3.  Tone up - don't know how to measure this but maybe if if I work myself up to using 8 lbs weights for bi's and tri's.
4.  Weight loss - 10-15 lbs.
Title: Re: Strength & Fitness 2016
Post by: link_417 on December 26, 2015, 04:24:24 PM
1.  Exercise 4x a week
2.  Lose 30 pounds
Title: Re: Strength & Fitness 2016
Post by: jordanread on December 26, 2015, 05:01:46 PM
I've got everyone added. Welcome to the gauntlet!
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on December 26, 2015, 05:39:35 PM
I'll jump in this year!

1. Deadlift. Goal is 1.5x bodyweight, or 202.5lbs (so 200lbs really). Stretch goal: 2x bodyweight, or 270lbs. I'm currently doing 145lb 1 rep max.
2. Back squat. Goal is 1x bodyweight, or 135lbs. Stretch goal is 1.5x bodyweight, or ~200lbs. I'm currently doing 115lb.
3. Achieve a proper front rack position. This is hard given mobility restrictions from a previous injury.
Title: Re: Strength & Fitness 2016
Post by: Hedge_87 on December 26, 2015, 06:15:31 PM
I was doing great for several months last year then got screwed up with a few really crappy weeks at work threw me off track. After that it seemed like every time I tried to get back going something else would happen and throw me off again.
This year I'm going to shoot for consistency as my main goal.

I plan on training 3x a week and would like to make >80% of my workouts.
Run a <7:00 mile
Get back into the cycling challenges and log an average >200 miles a month.
There is also a judo class really close to me I would like to join too. They meet two times a week and I would like to shoot for 50% attendance or greater there too.
Title: Re: Strength & Fitness 2016
Post by: Vanguards and Lentils on December 26, 2015, 07:13:16 PM
There is also a judo class really close to me I would like to join too. They meet two times a week and I would like to shoot for 50% attendance or greater there too.

Try it! Life's too short. I've been doing it for 4 months now but wish I had started many years ago. There is no feeling like successfully choking the sht out of someone (http://www.freesmileys.org/smileys/smiley-violent072.gif) (http://www.freesmileys.org/smileys.php)
Title: Re: Strength & Fitness 2016
Post by: nightzephyr on December 26, 2015, 07:27:46 PM
I'll jump in!

Convict conditioning: one exercise, to progression standard or failure, every day. I can pick which one day by day, but each must be done once in a calendar week.

Goals and (current ability):
1 handstand pushup                        (ha...hahaÖ nothing)
1 set of 5 one leg squats                  (120+ full squats)
2 sets of 10 full pullups                    (1 set of 10 horizontal pulls)
2 sets of 30 stand-to-stand bridges   (1 stand-to-stand bridge, rather sloppy)
1 set of 5 lever pushups                   (1 set of 5 full pushups)
2 sets of 15 hanging knee raises       (2 sets of 25 knee tucks)
Title: Re: Strength & Fitness 2016
Post by: Hedge_87 on December 26, 2015, 07:35:30 PM
There is also a judo class really close to me I would like to join too. They meet two times a week and I would like to shoot for 50% attendance or greater there too.

Try it! Life's too short. I've been doing it for 4 months now but wish I had started many years ago. There is no feeling like successfully choking the sht out of someone (http://www.freesmileys.org/smileys/smiley-violent072.gif) (http://www.freesmileys.org/smileys.php)
Lol I was in a jujitsu class for a couple years and loved it.  Then I moved away and just recently learned of this class in my town. I'm pretty excited about it
Title: Re: Strength & Fitness 2016
Post by: Primm on December 26, 2015, 09:52:46 PM
Botched up last year for a number of reasons (right now I don't even remember what my goals were!) but this year:

Knock 30 minutes off my Noosa Tri time (shouldn't be hard, I was sick and injured this year...).
Strength training x2 per week according to coach's plan.
90% of planned tri training sessions as scheduled.

Yeah, that should see an improvement. :D
Title: Re: Strength & Fitness 2016
Post by: Sailor Sam on December 26, 2015, 10:22:19 PM
I'm in! My goal is to (re)learn to squat, and progress to 50 uninterrupted squats.

I actually went through this process 5 years ago. I had to relearn how to squat after injuring my spine. I was up to 50 good-form squats by the end of 2014, then I blew my knee skiing last christmas. I struggled without surgery for 6 months, but the joint was unstable. I had surgery, and had complications that have lasted another six months. So, it's been a year since I've really squatted. I want to get back to it.
Title: Re: Strength & Fitness 2016
Post by: matchewed on December 27, 2015, 08:27:09 AM
Count me in as well. Will edit to add the plan and goals.

Edit:

Goal 1: Get to (at least) Novice level according to the criteria outlined in this website (http://strengthlevel.com/strength-standards) for the following exercises -

I'm going to modify the exercises somewhat to use dumbbells instead of a barbell (equipment limitations at my gym).

That's it really everything else is just kinda nebulous incorporate more activity into life (walk/bike to places more kind of thing). Too vague and cloudy to include in this.
Title: Re: Strength & Fitness 2016
Post by: horsepoor on December 27, 2015, 09:35:30 AM
I've just recently gotten off track and ended up very close to where I was at this time last year.  I think I'm going to leave out any weight goals this time around and keep it process-focused.  So let's have at it:

Run Robie Creek half marathon in April - goal time 2:10
Run Zeitgeist half marathon in November - goal time 2:00
Eat paleo/primal 90% of the time
Strength workouts 2x per week
Sprint 1x per week (running, rowing or kettlebell intervals)

Title: Re: Strength & Fitness 2016
Post by: karaishere on December 27, 2015, 10:16:16 AM
Count me in! I just came off of 3 months of PT for my knee (after a few months of trying to 'baby' it, so nearly 6 months of limited exercise). I want to build regular exercise patterns again and re-gain the strength that I've lost.

My Short-Term Goals:
- 2 days per week do LISS cardio and stability exercises (from PT)
- 2-3 days per week do yoga and mobility stretches (also from PT)
- 1 day per week do a mini WOD

My Long-Term Goals:
- Get back to 10 full push-ups (baseline is 1)
- Get back to 1 strict underhand pull-up (baseline is 0)
- Lose 10% body fat. Last April, I went into the BodPod and learned that I was skinny fat. Getting injured set my progress back and I have gained 4 pounds. Since I don't necessarily want to focus on the scale, I will track with body measurements. I'll consider officially being retested in the BodPod later in the year. (baseline is 134 and all of the body measurements I have written down)
Title: Re: Strength & Fitness 2016
Post by: jordanread on December 27, 2015, 11:03:50 AM
All right, I believe I have everyone added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). I will also add a couple of things to the goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035). That list is as follows:


If there is something else that you aren't familiar with, or you feel I missed, feel free to comment here and I'll get it added.

I also found some references to stretches one can do for the Front Rack position, so I might add that to the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036). Once again, if there is something else that is a resource, and you want me to add it, just post here.

A little bit later, I am going to post a reply specifically to some of the participants to clarify a few points and offer specific motivation/advice/questions. For now, though, everyone here is kicking ass!!! This is going to be an awesome year.
Title: Re: Strength & Fitness 2016
Post by: jordanread on December 27, 2015, 11:43:20 AM
I'll jump in this year!
[...]

3. Achieve a proper front rack position. This is hard given mobility restrictions from a previous injury.

I was going to put this in the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036), but after looking into it a bit more, I feel like it might be a touch too specific. Anyway, I did find a couple of resources that may be helpful. I'm sure you've already looked at them, but here's some nice stretches that might help:
Title: Re: Strength & Fitness 2016
Post by: jordanread on December 27, 2015, 01:08:36 PM
[...]
3.  Tone up - don't know how to measure this but maybe if if I work myself up to using 8 lbs weights for bi's and tri's.
[...]

On the first couple of pages of last year's thread (starting right around here (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2015/msg513422/#msg513422)), there was a discussion regarding how to measure tone and the like. It might be helpful if you want something more specific.
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on December 27, 2015, 01:26:34 PM
I'll jump in this year!
[...]

3. Achieve a proper front rack position. This is hard given mobility restrictions from a previous injury.

I was going to put this in the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036), but after looking into it a bit more, I feel like it might be a touch too specific. Anyway, I did find a couple of resources that may be helpful. I'm sure you've already looked at them, but here's some nice stretches that might help:
  • How to get a better rack. (https://www.crossfitinvictus.com/blog/how-to-get-a-better-rack/) *snort...giggle* Go maturity!!
  • Video: Mobility for the Front Rack and Jerk Position (http://breakingmuscle.com/video/video-mobility-for-the-front-rack-and-jerk-position)

I'll admit, as a woman, I really enjoy casually mentioning that I'm "working on my rack" or "worried about my snatch". I am secretly a 12 year-old boy, pretty sure.

As for resources, I really love the MobilityWOD guys. These videos are the ones I'm using: https://www.youtube.com/watch?v=xE4N6G4xJHU (https://www.youtube.com/watch?v=xE4N6G4xJHU) and https://www.youtube.com/watch?v=oXOgjuGOQBY (https://www.youtube.com/watch?v=oXOgjuGOQBY) They have fantastic resources for anything mobility, and heavy PT backgrounds, so really safe and well vetted stuff. Kelly Starrett (KStar, to fanboys like my DH) is the author of Becoming a Supple Leopard, and is frankly a genius. DH has seen major improvements in his mobility working with their stuff.
Title: Re: Strength & Fitness 2016
Post by: jordanread on December 27, 2015, 01:34:56 PM
I'll admit, as a woman, I really enjoy casually mentioning that I'm "working on my rack" or "worried about my snatch". I am secretly a 12 year-old boy, pretty sure.

Glad I'm not the only one, except I am a guy, so it's not a huge secret. :)

As for resources, I really love the MobilityWOD guys. These videos are the ones I'm using: https://www.youtube.com/watch?v=xE4N6G4xJHU (https://www.youtube.com/watch?v=xE4N6G4xJHU) and https://www.youtube.com/watch?v=oXOgjuGOQBY (https://www.youtube.com/watch?v=oXOgjuGOQBY) They have fantastic resources for anything mobility, and heavy PT backgrounds, so really safe and well vetted stuff. Kelly Starrett (KStar, to fanboys like my DH) is the author of Becoming a Supple Leopard, and is frankly a genius. DH has seen major improvements in his mobility working with their stuff.

That is good stuff. Just looking through a few of the videos I'm relatively impressed (although I wish they invested in a directional mic). I'll add I've added the site and the youtube channel to the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036). Thanks for the recommendation.
Title: Re: Strength & Fitness 2016
Post by: Longwaytogo on December 27, 2015, 10:00:03 PM
Hi Jordanread, Thanks for setting this up again!

I signed up mid-year last year but never did anything with it ): Hoping to be more focused on this year as it's a goal/aspect of my life that I can tackle without a lot of cash (which I'm lacking). Just willpower and dedication!

Not sure how many goals I should have but I'm thinking these with my order of importance listed 1st-

1. Complete a set of 10 pull ups
2. Bike 1000 miles
3. Achieve approx 15% Body-fat
4. Bench my weight, Dead lift and squat 1.5 my weight
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on December 27, 2015, 10:13:43 PM
Thanks to JR for starting the 2016 version of his great thread from this past year.

I will flat out say that I blew past all my fitness goals in 2015. The thing is, heading into my first year of FIRE I didn't really know exactly what I was capable of achieving...it's amazing what you can do with suddenly AMPLE TIME and a life DEVOID OF STRESS. Now I have a better sense of this, so I may shoot a bit higher with some targets in 2016. As I am entering this new year with a very solid baseline fitness level, I am fairly confident that, barring injuries, I can pull them off.  Here are some things that I am going to try and do in 2016.

Kayak 500 km in 2016. This may be a bit ambitious. This definitely my BIG FITNESS THING in the new year. To paddle this distance in 2016 I will likely need to really crank up the frequency of my long range paddles during the May to October "paddle heaven" season. A circumnavigation of my island is around 17km and I can extend this to 20km by heading into some bays and coves...to hit 500km, I would need to go around my island a total of 25 times in 2016 - an average of 5 times per month over the 5 month long PNW paddling season. Of course, I like to take my boat to other places around B.C., so I'd like to think I will clock some of the 500km in areas completely new to me. And if I could get my hands on a kayak at my Baja place, and do some paddling down there...well this would help in this silly "paddle-quest" immensely. BTW I credit this hobby with my somewhat famous "arms". ;) Failing in this particular "goal" would not bother me much...because if I don't find the time to get out in my kayaks enough to do this, it probably just means I am doing some of my other "fun stuff".

Complete 3 half marathons. Haven't decided on any particular ones yet...as for times, as long as I am sub-2 hours, I'd be happy. Perhaps for the last of the three I can shoot for something more ambitious. Tossed around the idea of a full marathon...but...no, not this year.

Sub 20 minute 5k...perhaps I can do this now...I haven't tried running my fastest 5k. Once the weather warms up a bit I will head to the neighbourhood track and see what I can do.

Single digit body fat % (lets say, 8%). In 2015, I managed to drop my BF % from the low 20's, to around 10-12% where it is currently. I picked up a body fat calliper from my local GNC and I am not very confident about it's accuracy...but together with the "mirror test" I think I can definitely lean up a bit more. Where I am now, even a 2% drop in BF % would make quite a big difference. Keeping the cardio sessions up with continued diet discipline is the key here obviously.

Concentrate on lower body strength. I freely admit to giving more attention to the muscle groups from the waist up. So, less bicep curls and bench press and more dead lifts and leg presses in 2016. I will continue to weight train 4 days a week at my local gym until around early June...and then I will slowly transition to using my outdoor island gym setup...

Look at this list...there is probably no need to add anything else. ;)

I plan to keep a little notebook of my fitness activities to keep track of things...and this thread of course!

Thanks again JR! You are THE MAN.

Title: Re: Strength & Fitness 2016
Post by: Freeme on December 27, 2015, 10:18:52 PM
I am currently diabetic and wold like to get my blood sugar under control enough to come off of my medication. Pretty out of shape right now working long hours in a sedatary job. My fitness goals, practice relaxation on a foam roller daily to reduce any stress eating. Eliminate sugar from my diet. Move daily with a focus of activities outdoors. Increase water intake to 8 glasses. Stretch every morning. Lose 75 lbs
Title: Re: Strength & Fitness 2016
Post by: Dobby's Socks on December 28, 2015, 08:01:59 AM
I'll give it a shot.

1) Lose 50 pounds by the end of the year.
2) Continue to lift at least 3 times per week
3) Run more, including running my first 5K this summer.
Title: Re: Strength & Fitness 2016
Post by: MrStash on December 28, 2015, 08:04:45 AM
Hello,

Looks like a good thread to jump in on. My 2016 fitness goals:
- 80 pushups in 2 minutes
- 80 situps in 2 minutes
- Run 2 miles in 13 minutes
- Run a Half Marathon on September 18th! No time goal, just complete it with minimal walking.
- Weigh 190 lb's (need to lose about 25-30 lb)

Does anyone have a good planner/ motivator for 80 situps and a 13 minute 2 mile? Any PT stud vets on here? I think I have a pretty good plan for everything else on my list.
Title: Re: Strength & Fitness 2016
Post by: jordanread on December 28, 2015, 08:36:38 AM
I have everyone who has posted so far added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). I've also added a new item (thanks to matchewed) to the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036).
Title: Re: Strength & Fitness 2016
Post by: jordanread on December 28, 2015, 09:06:08 AM
Oh yay, it's back!
Hi Jordanread, Thanks for setting this up again!
Thanks to JR for starting the 2016 version of his great thread from this past year.

You are all very welcome. As I said in the opening post, we had an awesome group of people last year. I foresee this as being an annual thing for at least another 4 years. Glad to have you all back!!

Does anyone have a good planner/ motivator for 80 situps and a 13 minute 2 mile? Any PT stud vets on here? I think I have a pretty good plan for everything else on my list.

As far as planning goes, I am working on a post based on one of the blog posts, and it should be pretty helpful (even more so if I can find the original damn post) especially to those with Journey goals. That should be up later today. As far as the sit ups, you may be able to look at the leg raise progression standards for Convict Conditioning (see goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035)). It will take a bit of finagling since it's not quite sit ups, but may be helpful. The exercise demos on the cross fit site (see resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036)) have quite a few videos when searching for sit ups. May be helpful as well.

Anyone else have resources or advice in regards to sit ups? Especially timed ones.

We did have at least one professional trainer involved in the thread last year, and I've sent them a PM to see if they will jump in this year for additional help.

I am currently diabetic and wold like to get my blood sugar under control enough to come off of my medication. Pretty out of shape right now working long hours in a sedatary job. My fitness goals, practice relaxation on a foam roller daily to reduce any stress eating. Eliminate sugar from my diet. Move daily with a focus of activities outdoors. Increase water intake to 8 glasses. Stretch every morning. Lose 75 lbs

I meant to put this in the last post, but totally spaced it. I wrote your goals a touch differently on the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). Do those goals work for you? And welcome to the gauntlet. Diabetes is a bitch, but we're super glad to have you here. Those are some amazing goals!

I may decide to modify these partway through the year[...]

For everyone who doesn't know, this is totally okay. Goals can change, either up or down. As long as it's not due to a huge case of excusitis, we've got your back. Lhamo, I am almost certain you are currently in China (although can't remember when/if you are coming back...awesome people all blend together sometimes :D). If that is accurate, do you think the air quality will affect your running and more cardio based stuff? Is it even an issue (ignorant american here)?

Kayak 500 km in 2016. [...] BTW I credit this hobby with my somewhat famous "arms". ;) Failing in this particular "goal" would not bother me much...because if I don't find the time to get out in my kayaks enough to do this, it probably just means I am doing some of my other "fun stuff".

You know, now that you put arms in quotes, I can't help but think that you don't have arms, and those photos are some weird growth protruding from your...shoulder? I suppose that would make them arms. :) Glad to have you here and jumping in this year as well.

For those of you who don't know, JS caught FIRE last year, and has kicked major ass on the fitness front (among other things). He will most definitely blow us all away with the progress he makes. Don't let it get you down, and use it for a double sided coin of motivation. The motivation to do awesome fitness related things, and on the other side, the motivation to catch FIRE so it's a 'fair' challenge. :)
Title: Re: Strength & Fitness 2016
Post by: 2Birds1Stone on December 28, 2015, 09:27:48 AM
Having discovered Triathlon I have some lofty goals for 2016.

Run a 6:00 mile (6:52 current PR)
Run a sub 22:00 5k (26:00 current PR)
Run a sub 45:00 10k (59:00 Current PR)
Complete a sub 1:30 sprint triathlon (1:48 Current PR)
Complete an Ironman 70.3 mile event (likely Timberman in NH, August)
Cycle 50 Miles before the HIM 70.3 (Distance PR 25 miles currently)
Open water swim 1.2 miles before the HIM 70.3 (Distance PR 1/2 mile currently)
Run the "Selden Hills" 10k course in <54:00 (60:05 current PR)
Lose another ~20LBS (CURRENTLY 208)
Complete entire Manorville Hills MTB Course in <1:20 (1:38 Current PR)
Get my deadlift up to 455x1 (405x1 current PR)
Get my Squat up to 405x1 (315x1 Current PR)
Get my bench to 315x1 (265x1 current PR)
Get to 12 bodyweight pullups (6 current PR)
Title: Re: Strength & Fitness 2016
Post by: jordanread on December 28, 2015, 10:05:11 AM
Having discovered Triathlon I have some lofty goals for 2016.

Run a 6:00 mile (6:52 current PR)
Run a sub 22:00 5k (26:00 current PR)
Run a sub 45:00 10k (59:00 Current PR)
Complete a sub 1:30 sprint triathlon (1:48 Current PR)
Complete an Ironman 70.3 mile event (likely Timberman in NH, August)
Cycle 50 Miles before the HIM 70.3 (Distance PR 25 miles currently)
Open water swim 1.2 miles before the HIM 70.3 (Distance PR 1/2 mile currently)
Run the "Selden Hills" 10k course in <54:00 (60:05 current PR)
Lose another ~20LBS (CURRENTLY 208)
Complete entire Manorville Hills MTB Course in <1:20 (1:38 Current PR)
Get my deadlift up to 455x1 (405x1 current PR)
Get my Squat up to 405x1 (315x1 Current PR)
Get my bench to 315x1 (265x1 current PR)
Get to 12 bodyweight pullups (6 current PR)

Those are some badass goals!! I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034) and also put Sprint and Half-IronMan distances under the Triathlon section in the goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035).
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on December 28, 2015, 10:14:12 AM
For those of you who don't know, JS caught FIRE last year, and has kicked major ass on the fitness front (among other things). He will most definitely blow us all away with the progress he makes. Don't let it get you down, and use it for a double sided coin of motivation. The motivation to do awesome fitness related things, and on the other side, the motivation to catch FIRE so it's a 'fair' challenge. :)


We should really try hard not to compare achievements amongst thread participants. Each of our lives are in different stages that allow for different goals. As JR mentioned, my success in 2015 is largely due to my FIRE status. While I was working, I failed miserably at any attempts to improve my physical self - for a variety of reasons, most of them lame. I now have a huge advantage simply because I have the entirety of my waking hours to fill as I see fit (pun!) - and no work stress to distract me anymore. I knew early on that trying to get healthy and fit would occupy a decent chunk of my typical FIRE-day (a minimum of 2 hours) - and I am finding I CANNOT STOP. Not sure if I would call it an addiction...but it has certain become HABIT - as routine as brushing my teeth in the morning.

The way I see it is that our bodies are the biological vessel in which we navigate this life...why would we not try our best to maximize their potential? I just wish I hadn't waited so long. This is surely has been the best gift I could have given myself post-FIRE...
Title: Re: Strength & Fitness 2016
Post by: jordanread on December 28, 2015, 10:24:44 AM
For those of you who don't know, JS caught FIRE last year, and has kicked major ass on the fitness front (among other things). He will most definitely blow us all away with the progress he makes. Don't let it get you down, and use it for a double sided coin of motivation. The motivation to do awesome fitness related things, and on the other side, the motivation to catch FIRE so it's a 'fair' challenge. :)


We should really try hard not to compare achievements amongst thread participants. Each of our lives are in different stages that allow for different goals. As JR mentioned, my success in 2015 is largely due to my FIRE status. While I was working, I failed miserably at any attempts to improve my physical self - for a variety of reasons, most of them lame. I now have a huge advantage simply because I have the entirety of my waking hours to fill as I see fit (pun!) - and no work stress to distract me anymore. I knew early on that trying to get healthy and fit would occupy a decent chunk of my typical FIRE-day (a minimum of 2 hours) - and I am finding I CANNOT STOP. Not sure if I would call it an addiction...but it has certain become HABIT - as routine as brushing my teeth in the morning.

The way I see it is that our bodies are the biological vessel in which we navigate this life...why would we not try our best to maximize their potential? I just wish I hadn't waited so long. This is surely has been the best gift I could have given myself post-FIRE...

It's probably the best gift you could have given yourself pre-FIRE, but decided not to. :P

JS is right though, and I feel kind of silly for not mentioning it earlier. This is a gauntlet, and a challenge. However, it is a challenge in which the 'opponent' is you in your current form. The rest of the participants (and hopefully you) are all here on the side of you in your desired form. And I don't mean just vanity or physical appearance. I mean the form in which you have met your goals (or made progress towards them). Using myself as an example, the challenger or opponent I'm facing is the version of me that can't walk across my slackline, because that guy (while ruggedly handsome albeit a touch tubby) is the 'enemy'. When I hit my goals, that opponent will be gone. I'll thank that version of myself for keeping me alive, and move on to enjoying the newest version of myself who can walk across a slackline (hopefully while looking super cool). Jordan 2.0? So yeah, don't get caught up comparing yourself to others. Compare where you are today to where you were when you put your goals out there.

Thanks JS. I can't believe I forgot to go into that.
Title: Re: Strength & Fitness 2016
Post by: Ironfist on December 30, 2015, 06:44:53 AM
My goal for 2016 is to hit the 1000 lb. club.  I'm already at 890 combined after a year of lifting.
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on December 30, 2015, 07:26:23 AM
I'll jump in this year!

1. Deadlift. Goal is 1.5x bodyweight, or 202.5lbs (so 200lbs really). Stretch goal: 2x bodyweight, or 270lbs. I'm currently doing 145lb 1 rep max.
2. Back squat. Goal is 1x bodyweight, or 135lbs. Stretch goal is 1.5x bodyweight, or ~200lbs. I'm currently doing 115lb.
3. Achieve a proper front rack position. This is hard given mobility restrictions from a previous injury.

I guess I should have set goal #2 a bit higher, since I just hit my baseline goal yesterday! Stretch goal is now baseline goal, and now stretch goal will be 2x body weight, just like my deadlift goals.
Title: Re: Strength & Fitness 2016
Post by: Migrator Soul on December 30, 2015, 07:33:15 AM
Goals:

Increase deadlift to 300

Increase squat to 250

Increase bench to 200

Increase pull ups to 25

Max the Army APFT, which is 78 push ups, 80 sit ups in two minutes, and a 13:00 2 mile run. Currently all there aside from the 13:00 two mile. My time is hovering around 13:45

Gain another 20 pounds.

Title: Re: Strength & Fitness 2016
Post by: Conjou on December 30, 2015, 07:48:01 AM
Thanks for this thread and all the work you are doing to organize it!

My fitness goals are
Complete my first ultra marathon at Bryce Canyon, UT on June 17
Complete two gravel grinders--still deciding on where but looking at May and August.
Have my weight at down to 140 by the June ultra--issue here is sugar. So cleaner eating is central to the plan.
I am using competitive runner website suggestion of training plan for the ultra along with three lifting sessions each week--arms superset with pull ups and push-ups, core circuit, legs.
Continue my post-run yoga sessions for stretching.
Title: Re: Strength & Fitness 2016
Post by: Kerowyn on December 30, 2015, 09:21:20 AM
OK, I'm joining in on this. Thanks for posting it, Jordan!

I have a plan for 2016 to walk for exercise. I'll take a short break at work and go for a walk outside. The plan is to do this once a week for four weeks, then twice a week for the next four weeks, etc. Once I hit five times a week, I may find other ways to ramp it up, depending on how I feel. Unfortunately, I can't have any electronic devices at work (so no Fitbit or anything to tell me how much/far I'm walking), but I may look into getting a mechanical pedometer to track my steps. I also intend to track my progress with walks in my neighborhood, where I can use a phone app to track my distance and gauge how far I can go without too much pain.

I've actually already started this--once I had the plan worked out there was no reason to wait for the new year! So next week will be my last week of once-weekly walks (unless I miss, in which case I will start the four weeks over, but I think that's unlikely). I foresee resistance as I increase the number of walks over the next couple of months of likely-inclement weather, so hopefully this thread will help keep me on track!

I also just received roller skates as a gift, so I'm excited to try those out. Assuming they fit well enough, I hope to start skating around the neighborhood as well. My goal is to roller skate to and from the library (I just checked and it's 1.2 miles one way--should be very doable).

I may need to shell out for some gear there--I have a bike helmet, but no other protective equipment. Does anyone else skate and have any suggestions on gear?
Title: Re: Strength & Fitness 2016
Post by: jordanread on December 30, 2015, 09:51:17 AM
My goal for 2016 is to hit the 1000 lb. club.  I'm already at 890 combined after a year of lifting.

Goals:
[...]
Gain another 20 pounds.

Thanks for this thread and all the work you are doing to organize it! [...]

I've got everyone added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). I might add the 1000lb club to the goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035). Migrator Soul, I did slightly modify your goal. I wrote it out that your goal is to gain 20lbs of muscle. Let me know if you want me to change it back.

Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on December 30, 2015, 09:51:50 AM
Okay, thought of a few more "targets"...

60 push-ups in 60 seconds.

Get to 190 pounds (currently 185) while having single digit bodyfat %...so this will mean adding a bit more than 5 pounds of muscle mass in 2016. I'm not a natural "gainer", so this will not be easy.

It is an unbelievably gorgeous (but a bit cold) morning on my island...the sea is smooth as glass. Were it already 2016 I could put my kayak in the water and start logging some miles (km's) towards my 500km paddling target...lots of firewood to split instead - which is a freakishly good workout in itself!



Title: Re: Strength & Fitness 2016
Post by: jordanread on December 30, 2015, 09:52:19 AM
OK, I'm joining in on this. Thanks for posting it, Jordan!
[...]
I may need to shell out for some gear there--I have a bike helmet, but no other protective equipment. Does anyone else skate and have any suggestions on gear?

Glad to have you here!! As far as gear goes, when I blade, I usually do a helmet only. If you fall down a lot (just starting out or whatever), the most important thing I've found is a wrist guard (http://amzn.com/B0018BN322). They will have a hard section immobilizing your wrist. This is so that when or if you fall and put your hands out for support, you don't break things. Knee pads are good too, but mostly for cleanliness. They prevent scrapes and road rash and blood. Beyond scrapes, I've never experienced real knee injuries. After all, unless you are doing things very wrong or weird, you are just going to fall the distance of your cnemis. I did have to look that word up, because foreleg didn't seem right. But that is the official term for the section of your leg from knee to ankle.
Title: Re: Strength & Fitness 2016
Post by: jordanread on December 30, 2015, 09:55:52 AM
Okay, thought of a few more "targets"...

60 push-ups in 60 seconds.

Get to 190 pounds (currently 185) while having single digit bodyfat %...so this will mean adding a bit more than 5 pounds of muscle mass in 2016. I'm not a natural "gainer", so this will not be easy.

It is an unbelievably gorgeous (but a bit cold) morning on my island...the sea is smooth as glass. Were it already 2016 I could put my kayak in the water and start logging some miles (km's) towards my 500km paddling target...lots of firewood to split instead - which is a freakishly good workout in itself!

Got them updated. They look okay?

Jon_Snow
  • Kayak >= 500K (~311 miles)
  • Complete 3 half marathons <= 2:00:00
  • Run 5K <= 20:00
  • <= 8% Body Fat
  • Improve lower body strength
  • 1 set/60 pushups in <= 1:00
  • Gain 5lbs of muscle
Title: Re: Strength & Fitness 2016
Post by: hudsoncat on December 30, 2015, 11:16:19 AM
I think I'd like to join... 2015 was a big step forward for me fitness wise and I'd like to continue that in 2016.

Title: Re: Strength & Fitness 2016
Post by: jordanread on December 30, 2015, 12:06:50 PM
I think I'd like to join... 2015 was a big step forward for me fitness wise and I'd like to continue that in 2016.

  • Maintain 50 pound weight loss from 2015
  • Sub 30 5K
  • Sub 2:20 Half Marathon (terrifying thought, but if I can get to a sub 30 5K and add in a good training cycle with a proper base the pace calculators tell me this is possible)
  • Complete sprint triathlon (also a terrifying thought, must start swim)
  • Incorporate some form of strength training at least twice each week (need to get more specific with this one)

Got you added. Welcome to the gauntlet!!
Title: Re: Strength & Fitness 2016
Post by: Migrator Soul on December 30, 2015, 12:25:27 PM

Goals:
[...]
Gain another 20 pounds.
Migrator Soul, I did slightly modify your goal. I wrote it out that your goal is to gain 20lbs of muscle. Let me know if you want me to change it back.

Nope, that is perfect. The struggle of being an ectomorph in a world of meathead co workers.
Title: Re: Strength & Fitness 2016
Post by: RamonaQ on December 30, 2015, 01:48:33 PM
I would like to join in, if I may.

Goals:

- Complete a half-ironman in under 7 hours (I've done several in the 7:0X range but have yet to break 7 hours)
- Run a 5k in under 30 minutes
- Reduce body fat to 20-22%
- Continue strength training 1-2 times per week
- Log my freaking food intake
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on December 30, 2015, 03:33:43 PM
Okay, thought of a few more "targets"...

60 push-ups in 60 seconds.

Get to 190 pounds (currently 185) while having single digit bodyfat %...so this will mean adding a bit more than 5 pounds of muscle mass in 2016. I'm not a natural "gainer", so this will not be easy.

It is an unbelievably gorgeous (but a bit cold) morning on my island...the sea is smooth as glass. Were it already 2016 I could put my kayak in the water and start logging some miles (km's) towards my 500km paddling target...lots of firewood to split instead - which is a freakishly good workout in itself!

Got them updated. They look okay?

Jon_Snow
  • Kayak >= 500K (~311 miles)
  • Complete 3 half marathons <= 2:00:00
  • Run 5K <= 20:00
  • <= 8% Body Fat
  • Improve lower body strength
  • 1 set/60 pushups in <= 1:00
  • Gain 5lbs of muscle

That looks good JR...I find myself looking at that list and wondering...is this really f***in' ME trying to pull this stuff off? I've come a long way in 16 months...
Title: Re: Strength & Fitness 2016
Post by: jordanread on December 31, 2015, 02:38:30 PM
Okay, thought of a few more "targets"...

60 push-ups in 60 seconds.

Get to 190 pounds (currently 185) while having single digit bodyfat %...so this will mean adding a bit more than 5 pounds of muscle mass in 2016. I'm not a natural "gainer", so this will not be easy.

It is an unbelievably gorgeous (but a bit cold) morning on my island...the sea is smooth as glass. Were it already 2016 I could put my kayak in the water and start logging some miles (km's) towards my 500km paddling target...lots of firewood to split instead - which is a freakishly good workout in itself!

Got them updated. They look okay?

Jon_Snow
  • Kayak >= 500K (~311 miles)
  • Complete 3 half marathons <= 2:00:00
  • Run 5K <= 20:00
  • <= 8% Body Fat
  • Improve lower body strength
  • 1 set/60 pushups in <= 1:00
  • Gain 5lbs of muscle

That looks good JR...I find myself looking at that list and wondering...is this really f***in' ME trying to pull this stuff off? I've come a long way in 16 months...

You most certainly have. I look forward to seeing what you are going to accomplish this year.
Title: Re: Strength & Fitness 2016
Post by: jordanread on December 31, 2015, 03:26:48 PM
It's the last day of 2015. That means it's about time to kick things into high gear! As we all embark on this journey, I will do my best to keep the gauntlet active, asking questions to keep the conversation and interaction moving forward. I'll try to maintain an air of accountability through here, and have a few things in the works that should be of value to participants. Hopefully I'll get that stuff out first or second week of January. One of the things that I wanted to do, and didn't manage in the S&F 2015 thread, was to do a wrap up post outlining all of the accomplishments made throughout the year. Unfortunately, there are a couple of key points that I missed. That brings me to this next point.

There is one thing that all of the goals added so far have in common. Even though some are Journey Goals, others are Destination Goals, and others are just public declarations of forthcoming change, every one of the goals on the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034) share an underlying air of pure progress. Every person here is planning on making progress this year. In this thread it's specifically about Strength & Fitness. This is nice, because we are changing our abilities and our bodies. Progress is difficult to gauge without one very important thing. That thing is a baseline. In the context of this gauntlet, it's about what we can do now, along with other metrics like weight, body fat %, etc. One of the more important yet mercurial stats is how we feel in our own skin. So while I'm not going to say that one needs to post or make public where they are at now, take this last day of 2015, and figure that out. Write it down somewhere. I'll post my stats here, because once you post a picture of yourself in your underwear (last year's thread), a few numbers don't really make a difference. Take a before picture (although don't feel the need to post it). Towards the end of this year's gauntlet, I will try to get all the information on the progress we will make. And if people want to do a before/after thing, we can post that too.

Here's to the New Year. They year in which we will all kick ass!
Title: Re: Strength & Fitness 2016
Post by: Hedge_87 on December 31, 2015, 05:04:00 PM
First off, want to say congrats to everyone who achieve or exceeded their goals this year. I'm very happy for you and glad to see you raising the bar yet again. You are all a great source of motivation. I however failed miserably. I have no excuse and no good reason not to have succeeded other than pure uncalled for laziness. It's time to put the bullshit  aside and take a little time each day for me. Happy new year to everybody and let's kick some ass in 2016
Title: Re: Strength & Fitness 2016
Post by: karaishere on December 31, 2015, 06:03:40 PM
Progress is difficult to gauge without one very important thing. That thing is a baseline. In the context of this gauntlet, it's about what we can do now, along with other metrics like weight, body fat %, etc. One of the more important yet mercurial stats is how we feel in our own skin. So while I'm not going to say that one needs to post or make public where they are at now, take this last day of 2015, and figure that out. Write it down somewhere. I'll post my stats here, because once you post a picture of yourself in your underwear (last year's thread), a few numbers don't really make a difference. Take a before picture (although don't feel the need to post it). Towards the end of this year's gauntlet, I will try to get all the information on the progress we will make. And if people want to do a before/after thing, we can post that too.

I modified my post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915778/#msg915778) with some of my baseline numbers.
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on December 31, 2015, 06:35:27 PM
Lady Snow and I are running 10k tomorrow morning - NO MATTER HOW MUCH WE DRINK TONIGHT. This fact alone should help us show some restraint as we head toward midnight here on the west coast.

And JR, good call on recording of current baseline numbers...and as for photos, I took a ton of them on my recent Baja trip...only the "arm pic" (previously aired) is going to be made available for the MMM public I fear. :)
Title: Re: Strength & Fitness 2016
Post by: hudsoncat on December 31, 2015, 07:39:19 PM
I think I'd like to join... 2015 was a big step forward for me fitness wise and I'd like to continue that in 2016.

  • Maintain 50 pound weight loss from 2015
  • Sub 30 5K
  • Sub 2:20 Half Marathon (terrifying thought, but if I can get to a sub 30 5K and add in a good training cycle with a proper base the pace calculators tell me this is possible)
  • Complete sprint triathlon (also a terrifying thought, must start swim)
  • Incorporate some form of strength training at least twice each week (need to get more specific with this one)


Well, this is a little early, but I officially met one of my 2016 goals in 2015! Our local running club puts on a cheap, no frills NYE 5K that DH and I decided to run today at the last minute. Official times have just been posted, mine was: 29:34.

I'm pretty stoked. This is a 1 minute 56 second PB and a number I didn't expect to see until later in the year. I think my new goal will be to set a new 5K PB sometime in 2016 as I plan to turn my attention to my Half Marathon scheduled for April 1. (Really. Some people still think I'm joking about running a half marathon that day.) I don't think that one will be the ultimate 2:20. It's a tough course and that would be a HUGE PB for me. I hope for it to be a good baseline to a fall Half Marathon to shoot for the 2:20.
Title: Re: Strength & Fitness 2016
Post by: alleykat on December 31, 2015, 07:53:06 PM
Hmm, baseline.  Maybe this weekend I will take some measurements. I really am at the start of my fitness journey so this will be interesting to track. I have never tracked it before.

I would love to lose 10-15 lbs and firm up.  Even though I feel that isn't a lot to lose (might as well be though), it's my body fat I am more concerned with because I know it is too high.  ...and I am ready to get and feel fit.

I am going to make every effort to keep up with this thread. Last year I failed. 

Today I signed up for a month of hot yoga.  Never tried it before so thought it was a good way to kick start things.
Title: Re: Strength & Fitness 2016
Post by: Zikoris on December 31, 2015, 08:30:06 PM
Okay, here's my "before". Stretchy stretchy!

(http://i.imgur.com/gSR7Mhr.jpg)
Title: Re: Strength & Fitness 2016
Post by: horsepoor on December 31, 2015, 08:39:57 PM
Baseline - I ran Zeitgeist half marathon on November 7th in 2:13.  I've previously ran this race in just over 2:00, so hoping to get a little better and break the two hour barrier.  Ran Robie in 2:09 in2013, so breaking the 2:10 will mean getting back to where I was two years ago.  The two races put me in a pretty good annual training cycle.

Today I ran 4.4 in around 42 minutes.  January will be about getting my base back so I can run 5 miles in 45/without blinking.
Title: Re: Strength & Fitness 2016
Post by: votu on December 31, 2015, 10:12:12 PM
I'd like to join this year. I have lots of compact muscles that I want to breakdown and rebuild into long, lean, flexible and most importantly useful ones. There are lots of activities I plan on doing, but these are the ones I have concrete goals in mind

1. Get to green band in parkour
2. Run one 5k nonstop
3. Complete a hike at level A difficulty
4. Lose 30 lbs

No photo though. I've strengthen my willpower and found a way to keep myself in check,  so no more stupid promise of posting pictures to get keep my motivation up.
Title: Re: Strength & Fitness 2016
Post by: serious_pete on January 01, 2016, 03:30:26 AM
I enjoyed following this last year, even if my contribution was close to non existent. My goals for 2016 are pretty similar to last year: attend >100 judo classes, get my brown belt, enter a tournament and don't embarrass myself. Keep weight at ~90kg. Press 75kg, bench 100kg, squat 150kg, deadlift 180kg doing 5-3-1 twice a week. I've hit all of these before but not since I started taking judo seriously.
Title: Re: Strength & Fitness 2016
Post by: lucky-girl on January 01, 2016, 03:44:02 AM
Hello again Friends! Happy New Year!

I've been thinking about my goals for this year, and how much progress I made last year- thanks in part to the thread!

In 2015 one goal will be to strength train an average of at least 2x a week. Using the Strength Standards site posted earlier, I'd like to get to "Intermediate" status on my Squat, Bench Press and Deadlift. I was at my best at the end of November before the Holidays, predictably, wreaked havoc on my schedule:
- Squat: 5 reps of 115 (Novice Level)
- Bench Press: 5 reps of 75 (Novice to Intermediate)
- Deadlift: 8 reps of 90 (Beginner)

I would also like to get outdoors for some athletic adventuring an average a 1-2 times per week throughout the year. The activities will change (skiing/Cross Country Skiing/ Iceskating for Winter, Swimming/ Hiking/ Running for Spring Summer Fall).

I would also like to get to the top of Katahdin this year, hopefully with my hiking buddies from last year.

And I would really like to get a body fat caliper, or figure out some way to measure this. Since I don't have a baseline measurement, I'm going to say that I want to decrease my body fat by 2-4 points.

And, I'd like to increase the consistency with with I commute in some sort of self-powered way. I'd like to average half my commutes self-powered (be it walking or biking).

Thanks everyone! And Thanks especially to Jordanread for managing this post!
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 01, 2016, 06:16:45 AM
I think I'd like to join... 2015 was a big step forward for me fitness wise and I'd like to continue that in 2016.

  • Maintain 50 pound weight loss from 2015
  • Sub 30 5K
  • Sub 2:20 Half Marathon (terrifying thought, but if I can get to a sub 30 5K and add in a good training cycle with a proper base the pace calculators tell me this is possible)
  • Complete sprint triathlon (also a terrifying thought, must start swim)
  • Incorporate some form of strength training at least twice each week (need to get more specific with this one)


Well, this is a little early, but I officially met one of my 2016 goals in 2015! Our local running club puts on a cheap, no frills NYE 5K that DH and I decided to run today at the last minute. Official times have just been posted, mine was: 29:34.

I'm pretty stoked. This is a 1 minute 56 second PB and a number I didn't expect to see until later in the year. I think my new goal will be to set a new 5K PB sometime in 2016 as I plan to turn my attention to my Half Marathon scheduled for April 1. (Really. Some people still think I'm joking about running a half marathon that day.) I don't think that one will be the ultimate 2:20. It's a tough course and that would be a HUGE PB for me. I hope for it to be a good baseline to a fall Half Marathon to shoot for the 2:20.

I know it's technically not something accomplished in 2016, but screw it. Nothing like starting off the year with a win. I've added your new goal and marked your old one as complete. Way to go!!
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 01, 2016, 06:26:25 AM
I'd like to follow along for inspiration if I may.

I'd like to join this year. I have lots of compact muscles that I want to breakdown and rebuild into long, lean, flexible and most importantly useful ones. There are lots of activities I plan on doing, but these are the ones I have concrete goals in mind

I enjoyed following this last year, even if my contribution was close to non existent. My goals for 2016 are pretty similar to last year: attend >100 judo classes, get my brown belt, enter a tournament and don't embarrass myself. Keep weight at ~90kg. Press 75kg, bench 100kg, squat 150kg, deadlift 180kg doing 5-3-1 twice a week. I've hit all of these before but not since I started taking judo seriously.

Hello again Friends! Happy New Year!

You are all now added. Welcome to the gauntlet. Votu, I saw a bit of your participating in the losing weight thread. Great progress last year!

I also added details on the parkour belt system, as well as a link about Mt. Katahdin in the goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035). I was going to put something about Level A hiking, but couldn't find anything consistent on it.
Title: Re: Strength & Fitness 2016
Post by: Peter Gibbons on January 01, 2016, 12:54:46 PM

Reduce weight by 9% to less than 185 lbs.

Jog treadmill 5k in less than 31.5 minutes.
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 01, 2016, 01:22:17 PM
I'd like to follow along for inspiration if I may.

My own goals are to work my arms more. They have become softer and weaker than I like over the last couple of months.

Hmmm...makes me think that the ER Wonder Twins (us) should get together for a session of bicep curls and tricep extensions. Bring the Barkinator. :)
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 01, 2016, 02:53:22 PM

Reduce weight by 9% to less than 185 lbs.

Jog treadmill 5k in less than 31.5 minutes.

I've got you added. I am debating on leaving the treadmill section in there or not. I don't know which is harder or if it should even matter. Goals are listed as follows:
EJE
  • Weigh <= 185lbs (9% decrease)
  • Run 5K (treadmill) <= 31:05

For those of you who run when not being chased, what do you think? Is 5K a 5K regardless?
Title: Re: Strength & Fitness 2016
Post by: RonMcCord on January 01, 2016, 04:38:12 PM
Goals:
Title: Re: Strength & Fitness 2016
Post by: Exhale on January 01, 2016, 04:54:21 PM
Thank you for launching this for 2016. I'm recovering from a 2015 injury and getting back on track - feels daunting.

2016 Goals

Actions:
1) Complete therapy/healing
2) Healthy/frugal (mostly vegan) diet
3) Walk to/from work 5 days/wk => (four mile RT and uphill both ways - literally)
4) Attend exercise class daily => (hope to be able to start this up again in March)

Measured by:
1) Healthy fitness => able to accomplish the walking and exercise (3 & 4 above) with ease
2) Steady healthy weight => ~128-130lb. (currently 150lb.)
3) Strongly ingrained healthy eating habits => no processed sugar, healthy eating everyday
Title: Re: Strength & Fitness 2016
Post by: hudsoncat on January 02, 2016, 09:45:27 AM

For those of you who run when not being chased, what do you think? Is 5K a 5K regardless?

I think a 5K is a 5K regardless. Running on the treadmill is certainly different than outdoors and while I think that outdoors can somewhat harder to consistently hit a good time because the conditions are more difficult to control, etc., but I still think a 5K is a 5K. I actually feel much more sore after a treadmill run than a road one. Not sure what that signifies (if anything) other than I must run differently on the treadmill. I certainly don't find a treadmill easier the way some people do.

I took some measurements today as a baseline. First time in a couple months. Interesting that while my weight is actually up about a pound from my lowest in early November, my measurements continue to change, mostly for the better. I'm no longer actively trying to lose weight and would be happy to stay where I am at currently, but I'd love to tighten and overall strengthen my body.
Title: Re: Strength & Fitness 2016
Post by: peppermint on January 02, 2016, 10:16:18 AM
I'd like to join in with some fitness goals.

Rock climbing goals:
consistently top-rope 5.10s in the gym
lead 5.9s in the gym
boulder V2 consistently (bouldering is hard for me, which is why I need to work on it)

Aerial goals:
Complete aerial beginner II
Have fun :)

Running goals:
Run 100 miles in 2016 (I go through phases with running. Recently I haven't been running much)
Complete a 10K

Other:
Go to yoga/pilates more to work on core strength and flexibility
Go hiking at least 1x/month
Title: Strength & Fitness 2016
Post by: CCCA on January 02, 2016, 10:54:38 AM
Didn't accomplish most goals last year (mainly due to work/stress) but this one should be different.

6000 pull-ups
10k push-ups
10k situps/crunches

Lose 10 lbs (160-->sub150 lbs)
Achieve sub 15% body fat

Boulder some V6s (in gym).
Improve climbing endurance.

At least 1 one arm pull-up. Getting closer. Can do one with ~35 lbs of assist (losing 10 lbs will help).

10k steps/day average on my Fitbit
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 02, 2016, 11:51:27 AM
Jog treadmill 5k in less than 31.5 minutes.

I removed the treadmill part from your goal based on feedback received. A 5k is a 5K, and you'll rock this one.

Goals:

Thank you for launching this for 2016. I'm recovering from a 2015 injury and getting back on track - feels daunting.

2016 Goals

I've got both of you added. Exhale, I might expand a bit more on your goals based on your measurements. See the final note for the timeline.

I'd like to join in with some fitness goals.

Rock climbing goals:
consistently top-rope 5.10s in the gym
lead 5.9s in the gym
boulder V2 consistently (bouldering is hard for me, which is why I need to work on it)

Boulder some V6s (in gym).
Improve climbing endurance.

I've added both of you to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034), but have some research to do prior to figuring out some of the rock climbing and bouldering stuff. I'm sure there will be a huge amount of information added to the goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035), but I need to get it clear in my brain before I figure out how to properly enter your goals. If you have additional resources that describe those difficulties and V's as far as bouldering/climbing goes, feel free to post them here.

Final Note: Today is my 7 year anniversary with the SO, so that will take priority (assuming I want to get to 8 ;), and I most likely won't do any additional updates or research for the rest of the day. More cleanup and additions tomorrow.
Title: Re: Strength & Fitness 2016
Post by: Orvell on January 02, 2016, 12:10:29 PM
Well this seems like a really good idea! Accountability is awesome.

I'm hella new to this whole trying to be fit game, so I'm still working out what my goals even SHOULD be. So mostly I'm posting to make sure I remember to think about this and to create goals.
Only one I have so far is: Be able to do 5 real (not chicken-up) push ups.

Title: Re: Strength & Fitness 2016
Post by: Peter Gibbons on January 02, 2016, 03:14:46 PM

Thanks for doing this.  One minor correction ... my goal 5k time is 31.5 minutes (meaning 31:30 rather than 31:05).
Title: Re: Strength & Fitness 2016
Post by: Stache it Away on January 02, 2016, 03:25:43 PM
Jordan,

Thanks for starting this thread and for getting me started on the Convict Conditioning program.  I run a lot, but have failed to do upper body work for several years and I think this is what I need as I think I'll be more interested in learning a new skill than lifting another 5 or 10 pounds. 

On the Convict Conditioning program my goals are to acheive:
Lever Pushups (currently at Full push ups)
One Leg Squats (not sure, but could probably complete full squats)
Uneven Pull ups (currently beginner half pull ups)
Stand-to-stand Bridges (currently at straight bridges)]
Handstand push ups (currently on crow stands)
Handing straight leg raises (currently at hanging knee raises)

Outside of that my other goals are to:
Get and stay below 160 pounds (currently 181)
Get under 20 min in a 5k (stretch goal: 19 min, PR is 20:15)

Thanks again!

Stache it Away
Title: Re: Strength & Fitness 2016
Post by: Friar on January 02, 2016, 04:25:07 PM
Fantastic thread. It's good to read the responses so far; you guys have some great goals and I feel that by posting them here we can help each other to complete them by year's end.

My goals are:

- Get from 215.2lb to 190lb. (Stretch goal is to do this by April, but by May is more realistic)
- 3x10 strict pull ups
- 5k running (at any speed!)
- Be able to sit comfortably in the third world/paleo squat. (This will require significant gains in ankle, hamstring and hip flexibility)
- Sort out the patellar tendonosis in my knee out.
- Once the knee is sorted, start weight lifting again.

I think all of those are SMART, or, at the very least, are SART. ;)
Title: Re: Strength & Fitness 2016
Post by: Exhale on January 02, 2016, 07:55:26 PM
Final Note: Today is my 7 year anniversary with the SO, so that will take priority (assuming I want to get to 8 ;), and I most likely won't do any additional updates or research for the rest of the day. More cleanup and additions tomorrow.

Happy Anniversary!


Updated goals:
1) Maintain primarily vegan diet
2) Walk to work 5x/week
3) One hour of strength exercise daily
Title: Re: Strength & Fitness 2016
Post by: Exhale on January 02, 2016, 08:01:24 PM
My own goals are to work my arms more. They have become softer and weaker than I like over the last couple of months.
Hmmm...makes me think that the ER Wonder Twins (us) should get together for a session of bicep curls and tricep extensions. Bring the Barkinator. :)

And post photos!
Title: Re: Strength & Fitness 2016
Post by: Friar on January 03, 2016, 02:06:03 AM
My own goals are to work my arms more. They have become softer and weaker than I like over the last couple of months.
Hmmm...makes me think that the ER Wonder Twins (us) should get together for a session of bicep curls and tricep extensions. Bring the Barkinator. :)

And post photos!

As long as they follow this theme:

https://www.youtube.com/watch?v=fRscYVvEFt8
Title: Re: Strength & Fitness 2016
Post by: green daisy on January 03, 2016, 06:52:30 AM
I'm in!  To start with,

1.  Lose 15 lbs by April 1st.  I have about 40 lbs to lose so that will be a nice start. 
2.  Exercise 45 minutes 3-4 days/wk including completing the C25k program. 
3.  Run a 5k in the Spring.  The one I most likely will register for is on 4/30. 

I start tomorrow. 
Title: Re: Strength & Fitness 2016
Post by: tnrunner on January 03, 2016, 09:04:07 AM
Count me in!

1) Complete strength training 5x/week.
2) 1 hour of cardio 6 days a week (Run 4, bike/elliptical the other 2).
3) Drop 15 pounds.
Title: Re: Strength & Fitness 2016
Post by: horsepoor on January 03, 2016, 09:25:41 AM
So far I've been more inclined to run than to lift.  Must lift today.  Just signed up for Freezeout Challenge in three weeks.  It's 12k, so I need to up my mileage a bit, but shouldn't be a problem.  No time goal because that will depend on how icy it is.

Ran 4.4 miles on Thursday and Saturday and walked 5 miles on Friday.
Title: Re: Strength & Fitness 2016
Post by: Friar on January 03, 2016, 09:36:21 AM
I start tomorrow.

Hopefully you won't be saying that tomorrow too. :p
Title: Re: Strength & Fitness 2016
Post by: yyc-phil on January 03, 2016, 09:57:13 AM
I'm in, although I was never out.

My goals this year are, in no particular order of importance:
- continue doing a 30-minute HIIT workout 6 times a week
- walk/bike to work daily regardless of weather.
- hike with the dogs a minimum of one hour on weekend days.
- lose 15 pounds to go back to my ideal weight of 160 lbs
- do the whole 30 diet once per quarter.

I'm waiting to hear back from the orthopedic surgeon about Achilles tendon surgery caused by excessive running a few years ago (serious warning to the runners in the group) in the next few months. If I get surgery, my goals will have to be adjusted.
Title: Re: Strength & Fitness 2016
Post by: Cookie78 on January 03, 2016, 01:20:07 PM
Cross-posted!

Lose 25 pounds (stretch goal 30)
Run 5k (stretch goal 10)
5 chinups (stretch goal 8)
25 pushups (stretch goal 50)
Stretch daily!

Starting this very hour!

(unnecessary backstory below)
5'6" female.

5 years ago I was 188 pounds, my highest ever. After a 7 year relationship breakup I spent the next 18 months with a sole priority of losing weight. I got down to 124, and hovered around 130 for a few years. I was VERY careful to maintain that weight because I didn't want to have to fight to lose it again, and I know how easy it is to creep back up. I'd crept back up to 138 a few months ago, and then due to a series of fortunate events realized that my motherfucking asshole scale was getting old and worn out and had been lying to me increasingly over the last 6 months to a year. I wasn't 138, it was closer to 155 by the time I realized it. 2015 was a shitty year dealing with suicide and grief and I didn't have the energy to maintain much of anything besides life. Among that and other excuses, here I sit at the end of the holiday season at 160 pounds. Yikes. I threw out my scale a few months ago and just used my friend's to see what damage has been done the last couple months.

Darling boyfriend is currently buying me a new scale.
I've done it before, I can do it again. The hard part is that this time I have so many other priorities in my life to manage together.
Title: Re: Strength & Fitness 2016
Post by: Cookie78 on January 03, 2016, 03:17:28 PM
Starting this very hour!

Went for a run! Dog is pleased. Sunny winter day. Crisp snow. Cheerful families tobogganing. I went to a new nearby area so I could multitask and help look for a dog that went missing a few days ago while I ran. Started the couch to 5k program that I'd completed twice before. I get tired of running once I reach my goals and quit for a couple years, then have to start from the beginning again once I have new goals.
Title: Re: Strength & Fitness 2016
Post by: Friar on January 03, 2016, 03:23:18 PM
Starting this very hour!

Went for a run! Dog is pleased. Sunny winter day. Crisp snow. Cheerful families tobogganing. I went to a new nearby area so I could multitask and help look for a dog that went missing a few days ago while I ran. Started the couch to 5k program that I'd completed twice before. I get tired of running once I reach my goals and quit for a couple years, then have to start from the beginning again once I have new goals.

Nice one!
Title: Re: Strength & Fitness 2016
Post by: mspym on January 03, 2016, 04:21:11 PM
Joining in this GAUNTLET for accountability.

Back story: I have done a lot of weight-training, martial arts, swimming, some running, lots of walking and cycling and other activities over the years but in the last year my job KICKED MY ARSE and I became lucky if I got to the gym once a week, while my only activity was cycling to and from work. Between the decrease in physical activity and the increase in drinking [coping mechanism for an insane job, that I have now left] I completely lost condition and am now ~75kg, which is not a good look on a 5'2" woman.

GOAL
- Recover my fitness and joy in my body, and maintain my activity levels when I go back to work.
- Do an unassisted pull-up
- Deadlift 1.5x BW

ACTIONS
- Weightlifting 3x a week
- Walk 10k steps on non-weight days
- Work through nutritional habit program again

TRACKING
- Weekly measurements [baseline taken]
- Habitica for workouts and nutrition habits
Title: Re: Strength & Fitness 2016
Post by: alleykat on January 03, 2016, 06:56:25 PM
I did about 10 mins on my rebounder.  Probably a little less but it is start.  I also did 20 kettlebell swings, although, not sure I am doing them correctly but it felt good to get started.  2016 is off to a good start.
Title: Re: Strength & Fitness 2016
Post by: CCCA on January 03, 2016, 07:20:45 PM


I'd like to join in with some fitness goals.

Rock climbing goals:
consistently top-rope 5.10s in the gym
lead 5.9s in the gym
boulder V2 consistently (bouldering is hard for me, which is why I need to work on it)

Boulder some V6s (in gym).
Improve climbing endurance.

I've added both of you to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034), but have some research to do prior to figuring out some of the rock climbing and bouldering stuff. I'm sure there will be a huge amount of information added to the goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035), but I need to get it clear in my brain before I figure out how to properly enter your goals. If you have additional resources that describe those difficulties and V's as far as bouldering/climbing goes, feel free to post them here.

Final Note: Today is my 7 year anniversary with the SO, so that will take priority (assuming I want to get to 8 ;), and I most likely won't do any additional updates or research for the rest of the day. More cleanup and additions tomorrow.


Happy Anniversary, and thanks for putting this thread together. 


I'm not sure that there can be much info on what these specific climbing/bouldering grades means.  It's a bit esoteric and the grades are all relative to other grades.  So the main thing is that the higher the number, the harder things get.  The difficulty comes from the size and ease of gripping the climbing holds, the distance between hand or foot holds and the steepness of the wall.


It's bit of an exponential or convex learning curve, such that it is harder to progress between higher grades than lower grades, similar to how it would be harder to shave 10 minutes off of a 3 hour marathon time than it would for a 5 hour marathon time.



Title: Re: Strength & Fitness 2016
Post by: monstermonster on January 03, 2016, 07:31:37 PM
I'd love to join. My goals for 2016:

1) Run 365 miles.
2) Full splits- side, right, and left - by end of year - this is the one I chronically fail at. I'm so bad at disciplined stretching ever since I stopped competitively dancing as a teenager.
3) Be able to do 25 minutes of stairs continuously without next-day soreness by 7/7/16.
4) PR for Half-marathon (<2h01m19sec)
Title: Re: Strength & Fitness 2016
Post by: green daisy on January 03, 2016, 08:40:47 PM
I start tomorrow.

Hopefully you won't be saying that tomorrow too. :p

Haha!  Hopefully not!!
Title: Re: Strength & Fitness 2016
Post by: Icecreamarsenal on January 03, 2016, 11:27:36 PM
Hi, I'd like to join.
My primary goal is to get from a BMI of 28.5 to a BMI of 25.  This means a drop in weight at 5'9" from 193 to 169.
In 2015 I made it from 202 to 180, back up to 193 as of this evening.  Fasting weight is about 189.
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 04, 2016, 12:05:07 AM
First gym day of 2016 for me tomorrow. Let's do this!
Title: Re: Strength & Fitness 2016
Post by: Longwaytogo on January 04, 2016, 06:05:17 AM
First gym day of 2016 for me tomorrow. Let's do this!

Yeah man!

Just finished our first morning of P90X with DW and made some egg/spinach/onion omelette afterwards while she showerd and got ready for work.

My plan is 3 days a week P90X with DW for Jan/Feb then start back to weight lifting in March. My 2 reasons for this are -

1. To help her develop her working out habit/routine

2. My weightlifting space is not heated so it's pretty cold at 6:00 am in Jan/Feb.


Also @ jordanread - I see one of your goals is to walk you slackline. I have one as well that me and my 5 year old daughter love. (she's a big Ninja Warrior/Casey Katanzaro fan so when we slackline she calls it her "ninja warrior training" ) Neither of us were able to master it in 2015 but defintley progressed. Hopefully I'll get it this year!
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 04, 2016, 07:16:22 AM
Holy crap!! Take a couple of days off from keeping up on adding members, and this is what I get. Glad to have all of you here! Welcome to the gauntlet. I will have even more stuff for everyone either later today or tomorrow. Plus that little 'tool' I'm working on should be available by Wednesday.

Well this seems like a really good idea! Accountability is awesome.

I'm hella new to this whole trying to be fit game, so I'm still working out what my goals even SHOULD be. So mostly I'm posting to make sure I remember to think about this and to create goals.
Only one I have so far is: Be able to do 5 real (not chicken-up) push ups.

This is going to tie in a bit with something I'm going to write about later this week. I've previously mentioned the idea of Destination Goals, meaning where you want to be by the end of the year. What I would suggest is to figure out what you want to be able to accomplish as far as real life goes. For example: I'd like to be able to climb all 7 flights of stairs to my office without sweating/breathing heavy, or I want to be able to outrun a black bear on flat ground (fun fact: 25-30mph over short distances), or I want to be able to keep up with my kids on the playground and then carry them home (honestly, screw those little energetic humans). If you post some of that I'm sure people will chime in with suggestions as to how to accomplish it.

[...]my goals are [...]

My goals are:
[...]

Updated goals:

I'm in! 

Count me in!

I'm in

Cross-posted!

Starting this very hour!

Joining in this GAUNTLET for accountability.

I'd love to join.

Hi, I'd like to join.

Once again, I would like to thank you all for joining, and welcome you to the gauntlet. This is going to be a great year!! All goals (updated or new) have been added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034).
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 04, 2016, 07:21:39 AM

Thanks for doing this.  One minor correction ... my goal 5k time is 31.5 minutes (meaning 31:30 rather than 31:05).

With as much typing has been involved so far, I can't believe that's my first screw up. I think I managed that the first day last year. :D

I got that fixed.

If everyone else (especially if I added you today) could double check your goals, it'd be much appreciated! Post here if I screwed it up, or you would prefer the wording to change.

I did make a consistent change in which any weight loss has been changed to losing the weight in fat (and weight gain is about gaining muscle). I like that verbiage better, because it's not so much about the absolute weight loss, it's about overall fitness, with the weight loss happening as we get more fit.
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 04, 2016, 07:50:49 AM
I'd like to follow along for inspiration if I may.

My own goals are to work my arms more. They have become softer and weaker than I like over the last couple of months.

Hmmm...makes me think that the ER Wonder Twins (us) should get together for a session of bicep curls and tricep extensions. Bring the Barkinator. :)

Form of...FIRE?

Oh wait:

As long as they follow this theme:

https://www.youtube.com/watch?v=fRscYVvEFt8

Form of...Unitards?
Title: Re: Strength & Fitness 2016
Post by: Friar on January 04, 2016, 09:44:21 AM
I'd like to follow along for inspiration if I may.

My own goals are to work my arms more. They have become softer and weaker than I like over the last couple of months.

Hmmm...makes me think that the ER Wonder Twins (us) should get together for a session of bicep curls and tricep extensions. Bring the Barkinator. :)

Form of...FIRE?

Oh wait:

As long as they follow this theme:

https://www.youtube.com/watch?v=fRscYVvEFt8

Form of...Unitards?

Or...

(https://img0.etsystatic.com/039/0/6249148/il_570xN.573879700_dh66.jpg)

Title: Re: Strength & Fitness 2016
Post by: jordanread on January 04, 2016, 09:46:24 AM
I'd like to follow along for inspiration if I may.

My own goals are to work my arms more. They have become softer and weaker than I like over the last couple of months.

Hmmm...makes me think that the ER Wonder Twins (us) should get together for a session of bicep curls and tricep extensions. Bring the Barkinator. :)

Form of...FIRE?

Oh wait:

As long as they follow this theme:

https://www.youtube.com/watch?v=fRscYVvEFt8

Form of...Unitards?

Or...

(https://img0.etsystatic.com/039/0/6249148/il_570xN.573879700_dh66.jpg)

I hate you so good right now. Well played. JS/Spartana...get on this!!!
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 04, 2016, 09:57:28 AM
Oh...this thread has taken a nasty, nasty turn. ;)

In an attempt to get things back on track...I've doing a lot of reading lately related to all things fitness and nutrition. One thing in particular has me thinking about my fitness strategy for 2016. It seems to be a common theme that if you are determined to improve your strength and muscle mass too much emphasis on cardio can really hamper progress...it does dawn on me that I have probably been doing to much cardio. But, as I have dropped my overall BF% to such a degree, I am not too shook up about this fact.

I'm thinking I am going to scale back on the cardio a bit for the first few months of 2016 and see if that may improve the progress of my strength gains. Off to gym right now...
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 04, 2016, 10:02:24 AM
Oh...this thread has taken a nasty, nasty turn. ;)

In an attempt to get things back on track...I've doing a lot of reading lately related to all things fitness and nutrition. One thing in particular has me thinking about my fitness strategy for 2016. It seems to be a common theme that if you are determined to improve your strength and muscle mass too much emphasis on cardio can really hamper progress...it does dawn on me that I have probably been doing to much cardio. But, as I have dropped my overall BF% to such a degree, I am not too shook up about this fact.

I'm thinking I am going to scale back on the cardio a bit for the first few months of 2016 and see if that may improve the progress of my strength gains. Off to gym right now...

It was only a matter of time. :D I'm primarily commenting so I don't see the bottom half of that picture on my computer monitor though.

Are you still doing the exercise bike for cardio? And do you consider kayaking cardio (not judging, I've just never done it properly, and always had a very relaxing experience)?
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 04, 2016, 10:17:17 AM
Oh...this thread has taken a nasty, nasty turn. ;)

In an attempt to get things back on track...I've doing a lot of reading lately related to all things fitness and nutrition. One thing in particular has me thinking about my fitness strategy for 2016. It seems to be a common theme that if you are determined to improve your strength and muscle mass too much emphasis on cardio can really hamper progress...it does dawn on me that I have probably been doing to much cardio. But, as I have dropped my overall BF% to such a degree, I am not too shook up about this fact.

I'm thinking I am going to scale back on the cardio a bit for the first few months of 2016 and see if that may improve the progress of my strength gains. Off to gym right now...

It was only a matter of time. :D I'm primarily commenting so I don't see the bottom half of that picture on my computer monitor though.

Are you still doing the exercise bike for cardio? And do you consider kayaking cardio (not judging, I've just never done it properly, and always had a very relaxing experience)?

Yeah, stationary bike or treadmill for cardio. Many days I would do 30 minutes on each AND weight training. I think now, I'll pick one or another...and probably do some completely NO CARDIO days...weights only.

JR...during the Summer months sea kayaking becomes my default "from the waist up" workout. I personally don't consider it to be a particularly great cardio activity. On occasion I will throw in some "sprints" while I am on a long paddle, enough to get the heart rate pumping pretty good...but to me it is more useful as an upper body sculptor...shoulders, arms (upper and lower), back, abs (I tried to consciously crunch my abs with each paddlestroke). Sometimes I will even spin my boat around and paddle backwards for a while to work the chest. :)

Okay, logging off the forum. Gym. Now.
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 04, 2016, 10:45:28 AM
Time for my baseline. I did these measurements based on this youtube video I found (https://youtu.be/LoL_QTatGhU) and used my Omron Fat Loss Monitor (http://amzn.com/B000FYZMYK) for my BF% and BMI. As I mentioned, I failed miserably last year, and am worse now than the beginning of 2015. Developing a drinking problem (that's mostly resolved) didn't help at all, nor did being unemployed for 7 months and doing remote work (which screwed my cycling mileage). That sounded like a case of excusitis, and it could be taken that way. I only look forward though, so it's more of an explanation, and things to watch out for this year.

Without further ado, here are my unflexed measurements:

MetricValue
Height5'10.5"
Weight213.4lbs
BMI30.4
Body Fat          25.9%
Neck16"
Forearm11 7/8"
Bicep13 7/8"
Shoulder50"
Chest41 1/8"
Waist42 1/4"
Hips45"
Thigh25 1/8"
Calf16 1/2"


And since Zikoris was the first to post a before picture, she gets to choose the pose (yeah, that's pain on my face, and yes: I did just make up that 'rule').


(https://lh3.googleusercontent.com/JLroqO8XXz771wNB_VxyTiHAmnNk7QP7dW9bQ0UsWrbaE9ZQb5YUWx7evrBfEXZOzItYf10IMTsf7jF8FpvAtWfFGOWaqy6KZWaxP8-5cd9BtpCGFCebjA38PLI7CwqSfS0_bvjNwz0PRcKquuZL9jqo-hA3pPo33PQpjCeHvMchLCQ_l-2RrBDK-1xFUGTQ0_oesys5ld3-GUSx65AL3ptUAOl9EnKyMU0jxZ6vIys16tPA1iMQTvHRfogJEj5YzMksCD6LDSX_ygKzSBQi7uFMRb3o1WF9QLXF9SbB4Gclp33m5gg8XdP57b2fViGRlmwSOVkM9Wk9LM8lNNE20rQu_dM1m7lyNhHbamkjUQXY8yaJ0pWUtZJSFTsGTdPpaRBY-qmVXJT--wjMAsbZ-qPMx_otSnGqbL15355lYR_oNt9P9ea4s4Ok7vx-AuRj49Fq5d8DWHlDiYQq2ADrJvB06S_E2DyzW8NyuXF1zbmZjMELIr2TbCyTJLd0nlOl1IJD6GdTRLdfXy8tX2_LiYxOYqz63jD_xTLycFc7XYOwf47WVj1Hbe9ZfT-qMyWWOKnD=w1679-h945-no)
Title: Re: Strength & Fitness 2016
Post by: Kerowyn on January 04, 2016, 12:32:42 PM
Well, I guess I have my baseline for the roller skates, and that is "not much." I tried to skate in the parking lot near me for about two minutes before I gave up. It was so cold that my eyes were watering (and I couldn't see what I was doing), and so windy that I was actually being pushed along by the wind as much as by my own muscles.

I'm going to have to practice at the indoor roller rink to build up my leg muscles and improve my balance. Then when the weather warms up I'll venture back outside, and hopefully by the time it cools down again I'll be such a badass on skates that I won't care. Another reason to go to the indoor rink is that my bike helmet is actually still at my parents' house, so I won't have it until February.

If I don't post here by, say, the 19th to say I've gone to the roller rink, feel free to pester me about it!
Title: Re: Strength & Fitness 2016
Post by: MrDelane on January 04, 2016, 12:50:04 PM
A year ago I was possibly in the best shape I've been in my life.
Then I started a new job which took over much of my life and had me sitting most of the day.
Fastforward to today and I just discovered that I have gained 15 pounds in the past year (without really realizing it).So, I'm adding my name to this thread for accountability.

My goal is simple:
I gained 15 pounds in 2015, so I'm planning on losing 16 pounds in 2016.

Title: Re: Strength & Fitness 2016
Post by: Zikoris on January 04, 2016, 01:25:24 PM

And since Zikoris was the first to post a before picture, she gets to choose the pose (yeah, that's pain on my face, and yes: I did just make up that 'rule').

I think this should be perfect: http://imgur.com/gallery/tl3dL7h (http://imgur.com/gallery/tl3dL7h)
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 04, 2016, 01:29:57 PM

And since Zikoris was the first to post a before picture, she gets to choose the pose (yeah, that's pain on my face, and yes: I did just make up that 'rule').

I think this should be perfect: http://imgur.com/gallery/tl3dL7h (http://imgur.com/gallery/tl3dL7h)

Don't have a dress like that. I meant to say that by virtue of posting the first pic, we must now all mimic you. I thought I did all right (although that pose really brings out the tubbiness in me). :D
Title: Re: Strength & Fitness 2016
Post by: Zikoris on January 04, 2016, 01:31:16 PM
Oh, we're turning this thing into a Mustachian splits competition? I'm game!

Your picture shows up as a broken link to me - maybe you missed a digit or something.
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on January 04, 2016, 01:36:30 PM
Oh, we're turning this thing into a Mustachian splits competition? I'm game!

Your picture shows up as a broken link to me - maybe you missed a digit or something.

Yeah I'm getting a broken image as well. CENSORSHIP! Or something.
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 04, 2016, 01:41:08 PM
Oh, we're turning this thing into a Mustachian splits competition? I'm game!

Your picture shows up as a broken link to me - maybe you missed a digit or something.

Yeah I'm getting a broken image as well. CENSORSHIP! Or something.

That's what I get for trying to make it smaller. Let me try original size. The current one still shows up for me, so my guess is it's a security thing. It showing up on that post now?
Title: Re: Strength & Fitness 2016
Post by: Exhale on January 04, 2016, 01:50:38 PM
What I would suggest is to figure out what you want to be able to accomplish as far as real life goes. For example: ...I want to be able to outrun a black bear on flat ground (fun fact: 25-30mph over short distances)...

That gives a whole new angle on what one's fitness goals could be. In fact this type of goal could accommodate geographic variation. For example, in Florida, it could be outrunning alligator (don't you have to run in a zigzag pattern?).

And now I'm off to do my before photo (note to self: be first to post a "before" shot in 2017).
Title: Re: Strength & Fitness 2016
Post by: Zikoris on January 04, 2016, 01:51:21 PM
Oh, we're turning this thing into a Mustachian splits competition? I'm game!

Your picture shows up as a broken link to me - maybe you missed a digit or something.

Yeah I'm getting a broken image as well. CENSORSHIP! Or something.

That's what I get for trying to make it smaller. Let me try original size. The current one still shows up for me, so my guess is it's a security thing. It showing up on that post now?

Lol! That's awesome! It's good to see "normal" flexibility. I feel like ballet class really skews my perception and makes me feel like an iron rod of inflexibility sometimes.
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on January 04, 2016, 01:51:41 PM
Oh, we're turning this thing into a Mustachian splits competition? I'm game!

Your picture shows up as a broken link to me - maybe you missed a digit or something.

Yeah I'm getting a broken image as well. CENSORSHIP! Or something.

That's what I get for trying to make it smaller. Let me try original size. The current one still shows up for me, so my guess is it's a security thing. It showing up on that post now?

Oh lordy. Yep, showing up!
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 04, 2016, 02:24:24 PM
[...]
And now I'm off to do my before photo (note to self: be first to post a "before" shot in 2017).

Yeah, I'm thinking about doing mine on the 12/31 this year. The whole anniversary thing screwed up my schedule, and that position was not very comfortable :).

Lol! That's awesome! It's good to see "normal" flexibility. I feel like ballet class really skews my perception and makes me feel like an iron rod of inflexibility sometimes.

I almost took offense to that (I'm not normal dammit!!), but then I realized that I am in America, and until Mexico passed us a year or two ago, we were the fattest nation. That makes sense, although I'd almost say that 'normal' is even worse. And while I don't intend to do a split challenge with you, the information that I've been reading through indicates that my flexibility should greatly improve with the body-weight stuff I'm doing currently, so we'll see how that goes. After all, I do need to do an 'after' picture. :D

Oh lordy. Yep, showing up!

LOL. That is definitely a response!
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on January 04, 2016, 02:38:11 PM
First workout for 2016, check!
(All are written as Sets x Reps)
Warmup: lunges x50, pause squat with just the bar x5
Squat: 3x3 at 95lbs, 2x1 at 135lbs (bodyweight, current 1 rep max)
Deadlift: 2x1 at 135lbs
Push press: 3x5 at 45lbs (bar weight)

ETA: I feel like I deserve props that I did a workout in our OUDOOR carport when it is 34 degrees and the snow is melting. Also, a tree branch cracked in the middle of a lift and I finished it. Proud of myself!

Oh lordy. Yep, showing up!

LOL. That is definitely a response!

Your face in it makes me feel sympathy pain =( You do not look comfortable!
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 04, 2016, 02:43:56 PM
Hmm...if enough folks post "before" pics in this thread, maybe I'll provide one too (though I will be cropping out my face). I have pic from my December Baja trip that would serve. It would help show what I look like at around 12% BF...I am going to try to get to 8% in 2016. Gotta tone up the middle! It's damn stubborn.
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on January 04, 2016, 02:49:19 PM
Hmm...if enough folks post "before" pics in this thread, maybe I'll provide one too (though I will be cropping out my face). I have pic from my December Baja trip that would serve. It would help show what I look like at around 12% BF...I am going to try to get to 8% in 2016. Gotta tone up the middle! It's damn stubborn.

I'm tentative on this one too. But since my goal is strength, not weight loss, I'm not sure how I could do a before photo other than me mid-lift or like... the flexing back poses you see in fitness magazines. Still undecided! I would also do a face crop, so you're not alone there.
Title: Re: Strength & Fitness 2016
Post by: Longwaytogo on January 04, 2016, 02:53:59 PM
Hmm...if enough folks post "before" pics in this thread, maybe I'll provide one too (though I will be cropping out my face). I have pic from my December Baja trip that would serve. It would help show what I look like at around 12% BF...I am going to try to get to 8% in 2016. Gotta tone up the middle! It's damn stubborn.

I'm tentative on this one too. But since my goal is strength, not weight loss, I'm not sure how I could do a before photo other than me mid-lift or like... the flexing back poses you see in fitness magazines. Still undecided! I would also do a face crop, so you're not alone there.

I actually would not mind posting one also for some help/accountability of my 15% BF goal. Not really trying to go spend money on Pod Pod or anything similar. I showed my wife an online picture guide of Men's BF % and she thinks I'm around 15% now. So yeah!! Goal accomplished in 4 days, ha ah. But I think I'm more like 20%.

Maybe I'll just post both the before and after at the end of the year and maybe someone will weigh in on whether or not they think I made my goal and approximation of my  %.
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 04, 2016, 03:05:06 PM
Hmm...if enough folks post "before" pics in this thread, maybe I'll provide one too (though I will be cropping out my face). I have pic from my December Baja trip that would serve. It would help show what I look like at around 12% BF...I am going to try to get to 8% in 2016. Gotta tone up the middle! It's damn stubborn.

I read your journal. I heard about burnt bits, but nothing about doing the splits on the beach (unless they are related...which now makes me wonder). :D

That being said, it's now up to everyone else to get the infamous Jon_Snow to post a before pic. He's so shy. :)

Honestly, I'm straight as all get out, but all of my (relatively successful) attempts at poking fun at JS come across like I have a man-crush. I'm fine with it though.

Hmm...if enough folks post "before" pics in this thread, maybe I'll provide one too (though I will be cropping out my face). I have pic from my December Baja trip that would serve. It would help show what I look like at around 12% BF...I am going to try to get to 8% in 2016. Gotta tone up the middle! It's damn stubborn.

I'm tentative on this one too. But since my goal is strength, not weight loss, I'm not sure how I could do a before photo other than me mid-lift or like... the flexing back poses you see in fitness magazines. Still undecided! I would also do a face crop, so you're not alone there.

I've done a bit of thinking on this exact thing (mostly because I'm already visualizing how successful I'm going to be, and how to handle it next year). What I've come up with, and being this far out it's definitely subject to change, is a standard pose (flexing or not) as a before and after, just to be able to look at the external reflections of the work that we've done, along with an action shot before and after. For people who lift, I think a shot with the barbell (showing the difference in weights) at the 'top' of the lift would be adequate. For body-weight things, I'm thinking about a specific task (like a muscle up) in the form of a gif, with attempt before and attempt after. This year, I can't accomplish shit yet, so I'll just do a still action shot of something impressive (like a handstand pushup, or some kind of static hold like leg raises).
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 04, 2016, 04:45:02 PM
A year ago I was possibly in the best shape I've been in my life.
Then I started a new job which took over much of my life and had me sitting most of the day.
Fastforward to today and I just discovered that I have gained 15 pounds in the past year (without really realizing it).So, I'm adding my name to this thread for accountability.

My goal is simple:
I gained 15 pounds in 2015, so I'm planning on losing 16 pounds in 2016.

Sorry for blowing past your post earlier, but I have you added now. Any additional things you want to add as to how you are planning to lose that fat?
Title: Re: Strength & Fitness 2016
Post by: MrDelane on January 04, 2016, 06:16:56 PM
Sorry for blowing past your post earlier, but I have you added now. Any additional things you want to add as to how you are planning to lose that fat?

No apologies necessary.
I didn't want to muddy the waters too much with additional detail.

My plan is the same one that worked for me in the past (I simply fell out of the habit when I started my new job).  You don't need to add all this info to the main post, but I'll outline it here just so I'll be accountable.

My plan is comprised of a few simple rules:

   EXERCISE:
         • Bodyweight exercises 6 days a week (building up reps weekly).
         • Walking 6 days a week (beginning with 15mins and building up to 1hour max).
         • I have permission to skip any day I want, but cannot skip two days in a row.
         • I will weigh myself at the start of each week and keep a record.

   DIET:
         • Eat a protein rich breakfast every day.
         • No refined sugars during the week.
         • No fried foods during the week.
         • No more than one sandwich a week (otherwise I eat too much bread).


I know some of those 'rules' sound arbitrary, but they've worked for me in the past.
As long as I can get back in the habit I don't see why it won't work again.

I started this morning with a walk - and stuck to my dietary guidelines as well.
The year is off to a good start.
Title: Re: Strength & Fitness 2016
Post by: green daisy on January 04, 2016, 06:39:16 PM
I did 45 minutes of cardio this morning and drank nothing but water today.  I'm trying to kick my Diet Coke habit. 
Title: Re: Strength & Fitness 2016
Post by: mspym on January 04, 2016, 07:10:24 PM
First weights session of the year yesterday! Today is a movement day, which is being a little tricky as it is hosing down and has been for two days. Where did summer go? The air is actually soggy because we've blown past how much water the ground can absorb. I'm 50% of the way of my step count but have completed all the household tasks. Might pull out the umbrella and see if I can find a spot of footpath that's not an actual river.
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 04, 2016, 07:36:56 PM
Okay, here is photo proof of my gym cardio workout...I can usually exceed 400 calories on a 30 minute stationary bike session, but wanted to "save myself" a bit for the weight lifting portion. I forced myself to add an additional 5 pounds on dumbbells and 10 on barbell exercises. It was tough. I will sleep well tonight...we just had dinner and I am already drifting off watching the 6'oclock local news. Leg work tomorrow with NO CARDIO. :)
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 05, 2016, 05:35:58 AM
No apologies necessary.
I didn't want to muddy the waters too much with additional detail.

Please don't worry about that. It's not mud if it's relevant, and anything related to fitness is definitely relevant here.

My plan is the same one that worked for me in the past (I simply fell out of the habit when I started my new job).  You don't need to add all this info to the main post, but I'll outline it here just so I'll be accountable.

My plan is comprised of a few simple rules:

   EXERCISE:
         ē Bodyweight exercises 6 days a week (building up reps weekly).
         ē Walking 6 days a week (beginning with 15mins and building up to 1hour max).
         ē I have permission to skip any day I want, but cannot skip two days in a row.
         ē I will weigh myself at the start of each week and keep a record.

   DIET:
         ē Eat a protein rich breakfast every day.
         ē No refined sugars during the week.
         ē No fried foods during the week.
         ē No more than one sandwich a week (otherwise I eat too much bread).


I know some of those 'rules' sound arbitrary, but they've worked for me in the past.
As long as I can get back in the habit I don't see why it won't work again.

I started this morning with a walk - and stuck to my dietary guidelines as well.
The year is off to a good start.

This is definitely going to be a great year. And even if some steps taken seem arbitrary, I'd only use that word if you didn't know what works for you (or what has). That doesn't seem to be the case. I react poorly to too many simple carbs (usually in the form of craft micro brews), so I can relate. Way to go so far!!
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 05, 2016, 06:34:27 AM
So yesterday was my first workout day of the New Year. I completed it without an issue. It was also my first fully strict day (and official start) of my first Whole30. I say strict, because I focused on it over the weekend, but wasn't fully on board. Just had to use some stuff up. I've mentioned before, and it should be obvious from my stats, I'm not in the best shape. There was something interesting about it though. With the Convict Conditioning plan I'm doing, a huge part of it is building a foundation, and one of the reasons I like it is because of the super efficient and slow progressions. Which brings me to the interesting part (and an increased sense that there is no "point of no return" when it comes to fitness): Even as out of shape as I am, I could still do the first progression relatively easily. Keeping the timing slow (2 seconds - 1 second hold - 2 seconds) and perfect form, I can feel that I'm going to struggle/start building muscle mass by probably week 2. It's going to be awesome.
Title: Re: Strength & Fitness 2016
Post by: Icecreamarsenal on January 05, 2016, 10:16:47 AM
Hi, I'd like to join.
My primary goal is to get from a BMI of 28.5 to a BMI of 25.  This means a drop in weight at 5'9" from 193 to 169.
In 2015 I made it from 202 to 180, back up to 193 as of this evening.  Fasting weight is about 189.

Just eating healthier, less/no carbs, some sort of weird paleo/whole30 variation, more body-movement exercises (yoga, playing with kids), a little 10lb kettlebell action while waiting for load-screens.  Looks like everybody is making good progress.  Let's keep it up!
Morning fasting weight lbs
1/1/15 189
1/5/15 186
Title: Re: Strength & Fitness 2016
Post by: Zikoris on January 05, 2016, 10:42:18 AM
My first challenge to the stretching routine is coming up - I leave Friday for a trip to Asia, with some VERY compact accommodations throughout. I don't have super long legs or anything, but I'll need to either work some geometry miracles at the apartments or do splits in some very strange locations. Like airplane aisles. I'll try my best.
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 05, 2016, 11:38:59 AM
Copied from my journal:
Quote
2016: AerynLee's Year of Healthy Choices

Destination goals:
Lose 20lbs by Memorial Day to get back below my lowest weight since hitting my highest weight in 2012
Lose an additional 20lbs before the end of the year
Gain enough arm strength to look "toned" (visible arm muscles)
Break reliance on having two cars*

Journey Goals:

I struggle with making changes because I'm the type to go all in and then fail because it's hard to change so many bad habits at once. I know I should concentrate on one at a time but I'm too impatient to give each habit a full month. So what I'm going to try to do this year is have a list of all the habits I want to change/add and try to do as many as I can consistently but pick one each month to add to the "must do" list. I plan on buying a small daily planner so I can track my progress. Below is my beginning list of Journey Goals.
  • Ride my bike at least 30 minutes 4x/week, either outside or on my trainer. Can't skip two days in a row
  • Convict Training initially 2x/week, moving up as I progress (may have to tweak since the only way for me to do pullups is to drive to the gym which seems a waste)
  • Only go out to eat twice a month max*
  • Stretch daily
  • Average 10k steps/day over a week
  • Eat more fruits/vegetables (I need to make this measurable)
  • Kill reliance on caffeine (I should probably have a goal for number of days in a row without)*
  • Floss daily

For January my focus is riding my bike. DH bought me an indoor trainer for Christmas so I can ride in the winter even though I don't have cold weather gear yet (note to self: buy cold weather gear before next winter). I rode for 30 minutes yesterday while watching a movie so a good start for the first full week of the year :) I'll decide my February focus when it gets closer.

*These items will help financially as well as health-wise

Aeryn, you mentioned you were going to focus on one Journey goal a month. Do you want me to specify a month for each goal, or list them as if they are year long goals? I'll add the month if you request once I get them all added.

I read that you were contemplating joining, and glad you did!!
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 05, 2016, 11:45:56 AM
Joining again this year & trying to be more specific w/ my goals:

- Maintain weight at 115-120 lbs
- Walk / Hike minimum 2 hrs  / week (~10km) during school year (I'm a teacher)
- Walk / Hike minimum 8 hrs / week (~40 km) in summer (off work)
- Complete x3  20+km hikes (I have some specific local hikes in mind to choose from - Elfin Lakes / Black Tusk / Heather Trail / Juan de Fuca / Howe Sound Crest Trail)
- Improve upper body strength - weights 4x/week
- Improve flexibility - stretching 4x/week
- Be conscious of posture, esp. while at work

I've got you added. Welcome to the gauntlet. Feel free to post when/if you need additional support and motivation.

Probably just list them as if they are year long goals since I have no idea what order I'll decide to tackle these.

Thank you for creating a new gauntlet. Hopefully I do better than last year, especially since this year should be much calmer for me

Done!
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 05, 2016, 12:09:57 PM
Also @ jordanread - I see one of your goals is to walk you slackline. I have one as well that me and my 5 year old daughter love. (she's a big Ninja Warrior/Casey Katanzaro fan so when we slackline she calls it her "ninja warrior training" ) Neither of us were able to master it in 2015 but defintley progressed. Hopefully I'll get it this year!

I totally meant to comment on this earlier, but it slipped my mind (maybe a less slippery mind is a valid bodyweight goal?). I absolutely love ANW, and was hugely impressed with Catanzaro's 2014 Houston run (and the 2015 run was pretty good too). It was more her height with that specific level of "reach type" obstacles that got me. Plus (and this wasn't fully broadcast, you have to look at the timer towards the end), she spent almost 9:00 on that course. That is damn near unheard of. I'm more partial to Jessie Graff, especially after her run this past year. I made a video to submit this year, and once I finish all the goals for this year, I will join the walk on line next year (I'll make a video too, but we'll see how it goes now that Caldiero actually climbed Midoriyama as far as casting goes).

Hmm...if enough folks post "before" pics in this thread, maybe I'll provide one too (though I will be cropping out my face). I have pic from my December Baja trip that would serve. It would help show what I look like at around 12% BF...I am going to try to get to 8% in 2016. Gotta tone up the middle! It's damn stubborn.

I'm tentative on this one too. But since my goal is strength, not weight loss, I'm not sure how I could do a before photo other than me mid-lift or like... the flexing back poses you see in fitness magazines. Still undecided! I would also do a face crop, so you're not alone there.

I actually would not mind posting one also for some help/accountability of my 15% BF goal. Not really trying to go spend money on Pod Pod or anything similar. I showed my wife an online picture guide of Men's BF % and she thinks I'm around 15% now. So yeah!! Goal accomplished in 4 days, ha ah. But I think I'm more like 20%.

Maybe I'll just post both the before and after at the end of the year and maybe someone will weigh in on whether or not they think I made my goal and approximation of my  %.

Last year, the following page was used as a decent visual comparison for body fat. http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/ (http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/)
Title: Re: Strength & Fitness 2016
Post by: karaishere on January 05, 2016, 01:51:03 PM
Last year, the following page was used as a decent visual comparison for body fat. http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/ (http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/)

This is helpful. Based on my start photo, I look to be between 30-35% body fat. This fits with my goal nicely, so I think this a good option on determining when I reach my goal. Also, will you add this like to the Resources section? It will be easier to find there in the future. ;)
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 05, 2016, 02:30:21 PM
Last year, the following page was used as a decent visual comparison for body fat. http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/ (http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/)

This is helpful. Based on my start photo, I look to be between 30-35% body fat. This fits with my goal nicely, so I think this a good option on determining when I reach my goal. Also, will you add this like to the Resources section? It will be easier to find there in the future. ;)

I actual meant to do that when I looked up what the link was. That is the second time today I brain farted. Jeez. It's now on the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036).

Also,

Once again (assuming I did it the first time), if you know of any resources (including Apple Apps - that is completely out of my wheelhouse) please let me know and I'll get them added to the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036). And as that post expands, it will get copied and added each year.

I recently rediscovered Google Fit, which in turn reminded me of some other apps that I've used that are useful. I've added those to the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036) as well.
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 05, 2016, 05:47:06 PM
I've got that site bookmarked...and have learned over the past several months that the pictures are best used as a motivational tool. Using the "calliper" method of measuring my body fat % results suggests that I'm between 10 - 12%. Though, going by that website, I look much closer to 15% body fat guy - not an entirely bad thing I will hasten to admit. :)

Full disclosure: as a visual "goal", I will be content with a physique something akin to the 10 -12% dude on the BuiltLean site...it's what I'm shooting for anyway - my advancing age and iffy genes might prevent me from getting there...but I'm gonna try. :)
Title: Re: Strength & Fitness 2016
Post by: Hedge_87 on January 05, 2016, 05:49:47 PM
well I finally got my first workout of the year in tonight. I was really hoping to start yesterday morning but my day got screwed up at about 3 a.m. and didn't get unscrewed until about 8 p.m. at that point I really didn't feel like doing much more than a hot shower, easy chair, and a glass of scotch. I also meant to get my workout in this morning but it was cold and my glass of scotch might have been a little bigger than what I needed :). I got it done tonight after work though.

I am always humbled by how incredibly out of shape I am every time I step in the weight room. used to lift pretty regular and while I wasn't the biggest guy in the gym. I also was not one of the small guys doing curls in the squat rack (five years ago). I dialed up what I thought would be an "easy" total body circuit. I was kind of crunched for time so I tried to make it fairly up tempo.

warmup
agile 8
jumprope

superset
5x10 squats #135
5x10 standing military press #65
this went ok but I was feeling it by my last set.

superset
5x10 pushups
5x10 pull-ups
I did ok on the pushups but was having to pause in the top position on the last half of of the final 2 sets
pull-ups= yea right fatty remember you gained 40 lbs. since the last time you seriously did pull-ups. I knew this was going to be hard but WOW after my third rep on my second set I was spent.

superset
sit-ups 5x10
good mornings 5x10
this went good I really hope I don't sneeze or have an uncontrollable belly laugh for a couple days though.

I have farther to go than I thought but thats what we are all here for right. To improve. glad to see everybody else getting off to a good start. Lets keep it going.
Title: Re: Strength & Fitness 2016
Post by: RamonaQ on January 05, 2016, 06:05:15 PM

Last year, the following page was used as a decent visual comparison for body fat. http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/ (http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/)

Either my body image is seriously messed up (entirely possible) or the women on that site have the best distribution of fat I can imagine.  My body fat % is around 24% (measured by a trainer with calipers) yet I think that I look more like the 40%+ pictures.
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 05, 2016, 06:09:03 PM

Last year, the following page was used as a decent visual comparison for body fat. http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/ (http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/)

Either my body image is seriously messed up (entirely possible) or the women on that site have the best distribution of fat I can imagine.  My body fat % is around 24% (measured by a trainer with calipers) yet I think that I look more like the 40%+ pictures.

Yep...that site needs to be viewed with a HUGE grain of salt. ;)
Title: Re: Strength & Fitness 2016
Post by: Longwaytogo on January 05, 2016, 06:12:43 PM
Thanks JR - Yeah according to that built lean I'm def in the 20-25% range which is what I suspected. 15% will be a good goal for me.

Kacy did not do as well in 2015 but shes still pretty cool. Also semi local being from like 30-40 minutes north of me. I was also impressed with her positive attitude in addition to her Ninja prowess.

Good luck with your video, being on ANW would be Awesome!!
Title: Re: Strength & Fitness 2016
Post by: AcftW on January 05, 2016, 08:57:28 PM
I'd like to join up too, I need extra accountability lol.

My goals are

3x5 Deadlift @350 lbs
3x10 Weighted Dips @60 lbs
3x10 Weighted Chin Ups @30 lbs
Bulk to 195 lbs


I've slacked off the last couple years, mostly due to laziness after a slight shoulder injury broke my routine in the gym.  I'm pretty certain with progressive overload I'll pass my goal on the deadlift by July/August, but I wanted to be more conservative this time with adding weight, so I set my goal shorter than I expect at the end of 2016. 

My dip goal should be pretty solid as well, as long as my shoulder doesn't have issues again.  (It wasn't the dips that did it last time, but rather poor form on an incline bench)

Now, the weighted chin ups are going to be the main struggle for me.  I've had issues in the past maintaining form after the first 3-4 repetitions, but I believe with perseverance and a good program to follow, I'll get to 10+ reps and be able to start adding 5 lbs around April.

As I get closer to my weight goal, I'll examine my body fat % and determine if I want to stick with the calorie surplus I'm on now, or dial it back.  I'm at about 15% body fat @170 lbs currently.

Looking forward to keeping up with everyone else's progress this year! :)
Title: Re: Strength & Fitness 2016
Post by: drudgep on January 05, 2016, 09:38:55 PM
Goals are:

Work out 3/5 days per week before work.
Workout 4 days a week.
30 pushups in 60 seconds
10 pullups in 60 seconds
Convince Fiance to stop buying sweets in the house because they all belong to meeee! :)
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 06, 2016, 05:11:17 AM
Since we used the builtlean site last year, I only perused the pictures. I took a little bit of time to read a little bit of the descriptions. It's subtle, but some of those descriptions are funny enough to make me giggle.

Thanks JR - Yeah according to that built lean I'm def in the 20-25% range which is what I suspected. 15% will be a good goal for me.

Kacy did not do as well in 2015 but shes still pretty cool. Also semi local being from like 30-40 minutes north of me. I was also impressed with her positive attitude in addition to her Ninja prowess.

Good luck with your video, being on ANW would be Awesome!!

Just remember that visual references (as discussed by people above) are a very rough estimate. And it does seem to be the most ideal distribution of body fat ever.
LWT, as far as ANW goes, I didn't mean to say Kacy isn't awesome, I just really like Jessie Graff. She definitely isn't as positive as Kacy is, but is still kicking ass (and that clear climb thing she did this year was super impressive). Also, I'm not as interested as being on the show as testing myself on the course. And, if I don't get on, I'll just make the Sasuke course a stop once I catch FIRE.

I'd like to join up too, I need extra accountability lol.

My goals are

3x5 Deadlift @350 lbs
3x10 Weighted Dips @60 lbs
3x10 Weighted Chin Ups @30 lbs
Bulk to 195 lbs


I've slacked off the last couple years, mostly due to laziness after a slight shoulder injury broke my routine in the gym.  I'm pretty certain with progressive overload I'll pass my goal on the deadlift by July/August, but I wanted to be more conservative this time with adding weight, so I set my goal shorter than I expect at the end of 2016. 

My dip goal should be pretty solid as well, as long as my shoulder doesn't have issues again.  (It wasn't the dips that did it last time, but rather poor form on an incline bench)

Now, the weighted chin ups are going to be the main struggle for me.  I've had issues in the past maintaining form after the first 3-4 repetitions, but I believe with perseverance and a good program to follow, I'll get to 10+ reps and be able to start adding 5 lbs around April.

As I get closer to my weight goal, I'll examine my body fat % and determine if I want to stick with the calorie surplus I'm on now, or dial it back.  I'm at about 15% body fat @170 lbs currently.

Looking forward to keeping up with everyone else's progress this year! :)

Goals are:

Work out 3/5 days per week before work.
Workout 4 days a week.
30 pushups in 60 seconds
10 pullups in 60 seconds
Convince Fiance to stop buying sweets in the house because they all belong to meeee! :)

I've got you both added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). Welcome to the gauntlet. Please double check that post and make sure I got it all correct, please.
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 06, 2016, 10:09:08 AM

That being said, it's now up to everyone else to get the infamous Jon_Snow to post a before pic. He's so shy. :)

Honestly, I'm straight as all get out, but all of my (relatively successful) attempts at poking fun at JS come across like I have a man-crush. I'm fine with it though.


I am shy. And it just feels weird to post half naked pictures of oneself online - I hummed and hawed about posting arm pics for gawdsakes...

And JR...if your man-crush were indeed real...I don't think that would creep me out. Much. ;)

This recent talk of posting before/after pics had me going back into my visual archives. I found shirtless photos of myself in late 2014...about a month after I had FIRE'd. At that point I had probably already lost 10 of the 60 pounds I eventually shed - I still looked decidedly "doughy" (I will spare the forum by not sharing this pic). Of course, there is the infamous "sexy farmer" pic, taken in June of 2015...which shows in stark fashion how I changed my body in those six months. More recently I posted a Baja-beach arm pic from December 2015...increased vascularity (veins more prominent in arms and even in shoulder) evidence that I had reduced my BF% further. This has also resulted in the fact that I always seem to be damn COLD these days. Unsurprisingly, stomach fat is proving to be the last hold out.
Title: Re: Strength & Fitness 2016
Post by: alleykat on January 06, 2016, 10:33:09 AM
I'm considering buying a Groupon for a local gym. They do 30 minute boot camp classes 5+ times a day M-F. Three weeks of unlimited classes is $35 and five weeks of unlimited classes is $55. They don't list normal prices online but according to Groupon the 5 week one is normally over $300. I think that paying for it will motivate me to go and I know that I would push myself harder than working out alone.

Has anyone here tried one of these?

I just signed up for a groupon deal for hot yoga.  Unlimited for a month for 30 bucks. I am not sure I can even take the heat, but I am going to try. I figure at best, I will be able to kick start exercising.  I am going to start my classes on Monday.

I know that isn't helpful for what you are asking.  Good luck if you try it. I think it would be worth it and 30 mins of boot camp sounds good.  I would like to try this myself.
Title: Re: Strength & Fitness 2016
Post by: alleykat on January 06, 2016, 10:37:58 AM
I did about 15 mins on my rebounder today and pilates machine with my strengthening exercises for the arms and legs.  I will get on my "real" rebounder later this evening for 15 mins and then 20 kettlebell swings.  I need to approach exercising slowly so I don't injure myself but I really want to go full force.

Jordanread - wow, ANW - that is great.  Good luck.   
Title: Re: Strength & Fitness 2016
Post by: monstermonster on January 06, 2016, 10:45:08 AM
I'm looking for suggestions of motivation/habit-building with stretching.

Since I stopped being a high-level competitive athlete (dancer) I have struggled with keeping up with stretching because I find it boring. I'll strength train/do stairs/jog/bike til the cows come home, but stretching is my albatross.
I know what to do to get flexible again (see above 10 years of competitive sport that required me to be very flexible) but there's no "natural consequences" to not stretching so it's not a habit anymore. As a dancer, you can't perform without stretching 45 minutes to an hour each day. That meant I stretched. Now I can pretty much "do" everything I need, except, you know, bend in half and pull my foot up past my head like I used to. I want to be able to do that again!

I'm now I've tried everything to trick myself into stretching but nothing is working. I'm not making it better by doing 30 minutes of stairs twice a week and running 10 miles a week without stretching after. Like I was motivated enough to go to a 6AM circuit class today, and then I failed to stretch at all after because I wanted to get home for breakfast. Any suggestions? Here's my thoughts:

1) I used to use Beeminder (http://www.beeminder.com/) to charge myself $5 if I didn't stretch. It didn't work very well. I ended up paying out and canceled the goal. Beeminder has worked for almost everything else I use it for, just not that.
2) Maybe publicly posting stretching progress photos every week so people can shame me into stretching?
3) Linking stretching to some sort of "candy" reward like watching tv/listening to podcasts each day while I stretch
4) Shelling out obscene amounts of money to go to a Barre class each month (this is ~$100/month) so that I HAVE to stretch - someone will just walk me through an hour of stretching 4 times a week. As a former dancer, this really appeals to me but the cost is absurdly high.

Anyone have any other suggestions? Or ways to make these work?
Title: Re: Strength & Fitness 2016
Post by: monstermonster on January 06, 2016, 11:27:24 AM
What about a reward cheaper than $100/mo for doing it at home with a podcast? i.e., You do it at home with the thing that makes you able to, then reward yourself $50/mo which you can spend on your favouritest things (bath bombs, new clothing item, movie out, new music, whatever).
I'm pretty good at both photo/public shaming projects. I posted a picture of everything I bought for all of last year (http://buyfocal.anomalily.net), so just stretching is probably even easier because the volume of photos would be less. The downside is I'd have to set up a tripod to do it instead of using my phone...

I've considered that but I'm frugal enough I don't really have any "treats" that cost money that I don't already give myself that *aren't* fitness - my biggest splurges already budgeted for or are free (library). I spend $40/month on cocktail ingredients/beer for home as my big splurge, but it would cause WWIII with my SO if I linked that to my ability to stretch, as cocktails are a joint splurge/hobby...
(!!!) But come to think of it, it would mean he would make me stretch every day if he knew I wouldn't stock up on Campari... That might actually work. Social shaming PLUS reward/treat and saving $$ on barre classes. This has me thinking...

Title: Re: Strength & Fitness 2016
Post by: karaishere on January 06, 2016, 12:24:19 PM
I'm looking for suggestions of motivation/habit-building with stretching.
I've been using the Tiny Habits to get better about little things like dish washing, taking vitamins, etc. It's quick, free, and all about "celebrating" when you succeed instead of punishing when you fail. Maybe it will work for you?
http://tinyhabits.com/


Once again (assuming I did it the first time), if you know of any resources (including Apple Apps - that is completely out of my wheelhouse) please let me know and I'll get them added to the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036). And as that post expands, it will get copied and added each year.
Thanks. I know of My Fitness Pal, which is a calorie/macro counting app and website. It's free for basic use. It might be useful for those who want to track what they're eating.


Last year, the following page was used as a decent visual comparison for body fat. http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/ (http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/)

Either my body image is seriously messed up (entirely possible) or the women on that site have the best distribution of fat I can imagine.  My body fat % is around 24% (measured by a trainer with calipers) yet I think that I look more like the 40%+ pictures.

Yep...that site needs to be viewed with a HUGE grain of salt. ;)
Yep. That's why I'm also going to track my body measurements, my weight, calculate my BMI, and take my own progress photos. Plus, I know what my actual BF% was last spring and comparing my current photos to then, I'm making an educated guess that my current BF% is just a tad less than it was. Can people do that caliper thing themselves, or would that make it inaccurate?
Title: Re: Strength & Fitness 2016
Post by: hudsoncat on January 06, 2016, 02:34:29 PM

Once again (assuming I did it the first time), if you know of any resources (including Apple Apps - that is completely out of my wheelhouse) please let me know and I'll get them added to the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036). And as that post expands, it will get copied and added each year.

I recently rediscovered Google Fit, which in turn reminded me of some other apps that I've used that are useful. I've added those to the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036) as well.

Here are a couple Apps I use that work on Apple and I believe are Android available as well. Both have paid versions, but I've only used the free versions:

Loseit!: same idea as MyFitnessPal, but slightly different metrics for calories crunching. For me, I liked the interface better than MFP at the time we started using it to track calories.

Runkeeper:useful for tracking mileage for running, cycling, walking, whatever cardio you are doing. Distance, time, etc. For me, the real win for Runkeeper was being able to program intervals into it when I started running. When I started Couch to 5K (C25K) there was not a free app (there is now!) and Runkeeper allowed me to plug in the intervals for my workout. It's a very nice app and has a nice social aspect if you choose to use it.

Have not used:

C25K: If you are thinking about taking up running, Couch to 5K is a nice program. You can find different versions of it online/in app form. MY cousin recently used an app (apple) literally called C25K (first one in the app store) for free that he really liked.
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 06, 2016, 02:42:13 PM
Can people do that caliper thing themselves, or would that make it inaccurate?

I bought one (calliper) at my local GNC outlet...it's pretty easy to do yourself, though sometimes Lady Snow gets the urge to pinch my SUPRAILLIAC (thats what they call it!) skin fold and she will do the measurement. She IS a scientist after all. :)

I do question the accuracy of it though...if you measure half an inch different either way, you can get a 2% different result. If you really concentrate on measuring the SAME AREA, you can at least get a good sense of your progress.
Title: Re: Strength & Fitness 2016
Post by: monstermonster on January 06, 2016, 02:50:01 PM
For the resource post:

I can't begin to sing the praises of Beeminder (http://www.beeminder.com) enough. Itís a combination of quantified self and behavioral economics. Essentially, you tell it what you want to do, and if you donít work towards those goals in a systematic way, itíll charge you money. Itís helpful in that you donít have to worry about whether or not youíre making progress on a goal, because Beeminder will tell you if youíre off track. It autolinks to a bunch of other things mentioned in the resources list - like Runkeeper and Strava and Fitbit.

At the moment, I get charged $5 by Beeminder if I donít average 10,000 steps a day and average 7 hours of sleep a night (this is an average, so I can make up the time over the week Ė 9 hours one night, 6 the next is okay in the end.) If I get really behind, I can actually say ďI have to go to bed by 8:30 or take a long walk at lunch otherwise I get charged $5″. This helps with making sure Iím on top of my sleep hygiene and daily steps. And I donít need to do anything special because theyíre integrated automatically!

I use the Moves App (https://www.moves-app.com/) on my phone to track all of my biking, walking, and running. This is a really fabulous app that not only has a great algorithm to figure out what mode of transportation youíre using, but keeps GPS tracks of where youíve been that are really nice and easy to read as a timeline of your day.

If you like a "carrot" as well as a "stick", I also use Gympact (http://www.gym-pact.com/), which is like Beeminder except it also pays YOU if you work out, and takes money if you don't. It integrates with runkeeper, moves, and a lot of other things. I set the amount of times a week I plan to work out, and Gym Pact uses data from Runkeeper to determine if Iíve worked out enough. It only counts one workout per day, and the time spent exercising must be greater than 30 minutes. At the end of the week, if I havenít met my goal, I get charged $5 for each day I missed. If I meet my goal, I get paid out a sum of money from the other people who didnít meet their goal. Usually itís around $1.25-$1.50 a week. I've been using it for 2 years and I've earned about $60 off of it.
Title: Re: Strength & Fitness 2016
Post by: Friar on January 06, 2016, 02:51:03 PM
Although it's not part of my goals for this year today I did my first ever session of yoga.

We got an email through at work today reminding us of our employer's scheme that provides ~£200 a year to be used for learning/self improvement courses. There are all sorts of rules as to what you can and can't spend it on, and whether or not you have to pay tax on top, but it essentially boils down to if it's a measurable improvement in a life skill then it's all gravy. Learning to ride a motorbike, a new language, or sessions with a physical trainer? Good. Carte blanche gym membership, money to spend on a date with a foreign language speaker, or a new set of spinning rims for your pushbike (https://www.youtube.com/watch?v=HptE3WnbgSY)? Bad. Oddly enough, skydiving counts as a legit use of the funds.

In previous years I've used my allowance to learn how to snowboard, ride a motorbike, and fail my motorbike test (twice). This year I was contemplating having lessons in Russian (русский!) but the languages already on the approved supplier list of courses that can be done on our lunch break didn't include any. I suppose it's generally Russians learning English than the other way around!

As I'd have to go out of my way to find a tutor I decided to look at what else was available. In part due to this thread providing a poke in the ribs to be more active and in part due to my overall lack of flexibility my eyes fell upon the listing for local yoga classes. Excellent I thought, Suitable for beginners, within cycling distance from home, and at a time I can make.

The full amount offered by my employer would have qualified me for 20 sessions to be taken, at will, throughout a 12 month period. I figured that rather than pay the full whack up front I'd go to a taster sessions to see if: a) I enjoyed it, and b) whether I could see myself going to 20 classes.

I'm not sure how familiar any of you are with yoga, but I can say that the extent of my knowledge was that it originated in India and that my pitiful attempts at downward facing dog are laughable. I had no notion there were different styles; none at all. As I discovered upon arrival, this particular studio practiced a certain system know as Bikram Yoga.

To fill those in who are as clueless as I was, Bikram Yoga is a take on the traditional hatha yoga (thanks Wikipedia!). Sounds good so far. In 40˚C heat. Wut? (http://cdn.meme.am/instances/400x/27367846.jpg). For 90 minutes. Oh holy hell.

According to the instructor, the aim of the first session is to just make it through the full hour and a half without passing out.

The first 30 minutes was uncomfortable but bearable. The last hour was extremely tough! I had sweat pouring out of every inch of skin, and my towel was soaked. It was made worse by the fact that we were "advised" to only drink water in the allotted time slots every half hour. This I learnt upon reaching for my bottle during a forbidden section and feeling the wrath of the yogi(?).

I can say that emerged triumphant! I feel about 3 stone lighter and have a slight headache (more hydration required beforehand methinks) but I made it through. Badass if I say so myself.

The moves were OK to perform as they generally had levels of progression. There are some (read: all) areas of my body that require work, in particular stability and stamina, but I got a few approving nods from the instructor. Which being British shows I've done a really good job.

Will I be going back? Yes. I paid for a 30 day unlimited pass as it only twice what a drop in session cost, so for the next month I need to get my money's worth. After that, depending on how I feel, I might utilise my employer's scheme. Alternatively, I could try a different yoga style and see whether that's more to my taste.








Title: Re: Strength & Fitness 2016
Post by: Friar on January 06, 2016, 03:07:48 PM
If you like a "carrot" as well as a "stick", I also use Gympact (http://www.gym-pact.com/), which is like Beeminder except it also pays YOU if you work out, and takes money if you don't. It integrates with runkeeper, moves, and a lot of other things. I set the amount of times a week I plan to work out, and Gym Pact uses data from Runkeeper to determine if Iíve worked out enough. It only counts one workout per day, and the time spent exercising must be greater than 30 minutes. At the end of the week, if I havenít met my goal, I get charged $5 for each day I missed. If I meet my goal, I get paid out a sum of money from the other people who didnít meet their goal. Usually itís around $1.25-$1.50 a week. I've been using it for 2 years and I've earned about $60 off of it.

Another Pact member, awesome!

They also offer money for other goals, or "Pacts", such as food logging and eating fruit/veg. I've been using it for about a year now and only missed one of my "Pacts". Occasionally, there will be a technical error and my veg/workout/food log doest count but provided you report any problems the Pact team hold off on charging you until it's resolved. Out of the few problems I've had I've not once been charged as they are pretty on the ball.

Last week I earned $4.06 for 7 workouts, 7 days of food logging and 20 photos of me eating fruit/veggies.
Title: Re: Strength & Fitness 2016
Post by: Friar on January 06, 2016, 03:11:43 PM
My first session of Bikram was AMAZING.
My next two were horrible: I was close to puking, other people did puke, very hard to recover from symptoms.
My second set of three sessions -a few years later- were Awesome Sauce. Absolutely loved it.
Many people blamed the carpet in the first studio.
I don't know about that, but I'm confident cumulative dehydration over several sessions was an issue. The studios said nothing about that. By the second time, I had talked to people and knew to prep against that before and between sessions.

It's definitely an acquired taste.

I can see how people get dehydrated given the amount you sweat out and I imagine if you're going multiple times in a week then you need to be very conscious of keeping properly hydrated.

The studio I was at today had fancy hypo-allergenic flooring. I never knew that was a consideration but, as my earlier post stated, there are many things I don't know!!
Title: Re: Strength & Fitness 2016
Post by: monstermonster on January 06, 2016, 03:27:24 PM
If you like a "carrot" as well as a "stick", I also use Gympact (http://www.gym-pact.com/), which is like Beeminder except it also pays YOU if you work out, and takes money if you don't. It integrates with runkeeper, moves, and a lot of other things. I set the amount of times a week I plan to work out, and Gym Pact uses data from Runkeeper to determine if Iíve worked out enough. It only counts one workout per day, and the time spent exercising must be greater than 30 minutes. At the end of the week, if I havenít met my goal, I get charged $5 for each day I missed. If I meet my goal, I get paid out a sum of money from the other people who didnít meet their goal. Usually itís around $1.25-$1.50 a week. I've been using it for 2 years and I've earned about $60 off of it.

Another Pact member, awesome!

They also offer money for other goals, or "Pacts", such as food logging and eating fruit/veg. I've been using it for about a year now and only missed one of my "Pacts". Occasionally, there will be a technical error and my veg/workout/food log doest count but provided you report any problems the Pact team hold off on charging you until it's resolved. Out of the few problems I've had I've not once been charged as they are pretty on the ball.

Last week I earned $4.06 for 7 workouts, 7 days of food logging and 20 photos of me eating fruit/veggies.
I looked into the vegetable thing and thought it was a lot of work for no change in my habits, but then again, I have a highly habit-based (meal plan the same meals each week by season) vegan diet so eating vegetables isn't really an issue for me. Also some of the things people consider "vegetables" seemed kinda weak. But I'm glad it's working for some people :-)
Title: Re: Strength & Fitness 2016
Post by: Friar on January 06, 2016, 03:44:05 PM
If you like a "carrot" as well as a "stick", I also use Gympact (http://www.gym-pact.com/), which is like Beeminder except it also pays YOU if you work out, and takes money if you don't. It integrates with runkeeper, moves, and a lot of other things. I set the amount of times a week I plan to work out, and Gym Pact uses data from Runkeeper to determine if Iíve worked out enough. It only counts one workout per day, and the time spent exercising must be greater than 30 minutes. At the end of the week, if I havenít met my goal, I get charged $5 for each day I missed. If I meet my goal, I get paid out a sum of money from the other people who didnít meet their goal. Usually itís around $1.25-$1.50 a week. I've been using it for 2 years and I've earned about $60 off of it.
Another Pact member, awesome!

They also offer money for other goals, or "Pacts", such as food logging and eating fruit/veg. I've been using it for about a year now and only missed one of my "Pacts". Occasionally, there will be a technical error and my veg/workout/food log doest count but provided you report any problems the Pact team hold off on charging you until it's resolved. Out of the few problems I've had I've not once been charged as they are pretty on the ball.

Last week I earned $4.06 for 7 workouts, 7 days of food logging and 20 photos of me eating fruit/veggies.
I looked into the vegetable thing and thought it was a lot of work for no change in my habits, but then again, I have a highly habit-based (meal plan the same meals each week by season) vegan diet so eating vegetables isn't really an issue for me. Also some of the things people consider "vegetables" seemed kinda weak. But I'm glad it's working for some people :-)

It does get a bit tedious to take photos of stuff but I feel that if I'm eating it anyway I may as well get paid for it!
Title: Re: Strength & Fitness 2016
Post by: Proud Foot on January 06, 2016, 03:54:47 PM
I'll add my goals to the thread

- Consistently work out a minimum of 4x each week
- Run 500 miles
- maintain weight while lowering body fat %
Title: Re: Strength & Fitness 2016
Post by: horsepoor on January 06, 2016, 08:18:38 PM
I've made a goal for myself of doing some type of exercise every day this month.  So far so good.   I've decided to go low tech this time and just write it on a small calendar next to my mirror so I can easily see my progress every day.
Title: Re: Strength & Fitness 2016
Post by: Tyn on January 07, 2016, 04:11:36 AM
I used to do 5-7 exercises a week, but since moving 2 years ago I replaced my commute with cycling and have struggled to find the time/energy for other activities.  I'm still getting regular exercise, but I miss the classes I used to do and I can feel my upper body muscles withering away (plus my younger brother easily beat me in an arm wrestle at Christmas, I'd like to at least provide some challenge :P). So, my goals are:

-at least 1 session of climbing a week
-2 circuit/boxing based classes a week

monstermonster mentioning sleep reminded me that that's one of my goals for the year, but I didn't think about it in relation to fitness.  If I wasn't so tired all the time it would probably be a lot easier to motivate myself to do the above, so I'll add:

-8 hrs sleep per night and work on falling asleep more quickly.

and finally a stretch goal (no pun intended):

-1 class or home session of yoga per week
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on January 07, 2016, 06:26:04 AM
I used to do 5-7 exercises a week, but since moving 2 years ago I replaced my commute with cycling and have struggled to find the time/energy for other activities.  I'm still getting regular exercise, but I miss the classes I used to do and I can feel my upper body muscles withering away (plus my younger brother easily beat me in an arm wrestle at Christmas, I'd like to at least provide some challenge :P). So, my goals are:

-at least 1 session of climbing a week
-2 circuit/boxing based classes a week

monstermonster mentioning sleep reminded me that that's one of my goals for the year, but I didn't think about it in relation to fitness.  If I wasn't so tired all the time it would probably be a lot easier to motivate myself to do the above, so I'll add:

-8 hrs sleep per night and work on falling asleep more quickly.

and finally a stretch goal (no pun intended):

-1 class or home session of yoga per week

Sleep absolutely ties into fitness! Recovery is as important as activity. In many ways, our muscle is actually built when we recover from an activity, not when we do the activity itself. Brief overview with some links in it: http://msue.anr.msu.edu/news/the_importance_of_rest_and_recovery_for_athletes (http://msue.anr.msu.edu/news/the_importance_of_rest_and_recovery_for_athletes)  I would find a better resource, but I'm off to work soon!
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 07, 2016, 09:47:35 AM
After 3 intense workout sessions to start the week, today will be for RECOVERY. It actually feels like my muscles are "buzzing"...a difficult sensation to explain, but it definitely feels like they have been put through the ringer...which is GOOD. Now I will provide them with lots of lean protein today in the hope that they will GROW.

Now, does a recovery day mean that I am going to sit on my butt watching Netflix or playing video games while eating Doritos? No! In preparation for our one "cheat day" (Saturday), I need to wander about town to get ingredients for my killer Pad Thai. Now, there is a shopping centre about 5 minutes away which would be the obvious choice for most...but, I am going to walk to another one, about 30 minutes away (with a big hill on the way) to get my ingredients. So, even my "recovery" day will have some modest activity to it.

And my DW is also doing her part - she is doing a spin class twice a week, and a step class twice a week as well. Its good to have a partner in this - and we can be kind of competitive with one another which is another motivational tool. ;)
Title: Re: Strength & Fitness 2016
Post by: Longwaytogo on January 07, 2016, 11:07:15 AM
Does making fun of my lack of coordination during P90X count as an encouraging partner?

If so my wife is nailing it!

Also @ jordanread - googled Jessie Graff yesterday. She actually grew up 40 minutes West of me while Kacy is 40 mins north. Maryland is kicking butt with female Ninja Warriors!
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 07, 2016, 11:15:13 AM
LWTG...not sure I would react well to ridicule from my DW...but if it works for you...go with it man! :)
Title: Re: Strength & Fitness 2016
Post by: Longwaytogo on January 07, 2016, 11:38:41 AM
LWTG...not sure I would react well to ridicule from my DW...but if it works for you...go with it man! :)

Oh, I didn't react well in the moment (last night). Just trying to laugh it off now.

We had a freakishly warm Dec here and it's just finally got cold enough for the ski resorts to open. Heading up Sat for some family fun and outdoor exercise.

I'm as passionate about skiing as JS is for kayaking so I'm very much looking forward to it :)
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 07, 2016, 11:53:26 AM
LWTG...used to be a skier of some note, until a pretty serious crash almost tore one of my knees up. I took that as a sign. Sort of miss it - though not the COST of it. Lady Snow and I are heading up into our local mountains for some snowshoeing this weekend though. Not as exhilarating as skiing perhaps, but probably a better cardio session. Supposed to be nice weather this weekend...so check my Journal for some pics from the peaks above Vancouver!

Have fun on the slopes!
Title: Re: Strength & Fitness 2016
Post by: Zikoris on January 07, 2016, 12:31:00 PM
I've been keeping up my stretching, despite being pretty sick for a couple of days. Normally I warm my muscles up with 10 minutes of skipping or aerobics, but I've been way too sick for that. However, I found that laying in bed and kicking around seems to warm them up enough to stretch. Yesterday my boyfriend picked the Mortal Kombat theme song for me to kick to, and tried very hard not to laugh too much.
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 07, 2016, 12:32:45 PM
I'm in :)
[...]
I'm joining this thread because I really don't want to do what I think I need to do. And if I don't have an accountability space, I won't.
I'll add my goals to the thread[...]
[...] So, my goals are:
[...]

I've added you 3 to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). Welcome to the gauntlet. This is going to be awesome.



Can somebody give me a gold star or something?
Done:


Fun fact for those of you who didn't know, the tapatalk plugins for simple machine forums is installed on these forums. That means that you can use the emoji tag followed by a number for, well...emojis. I haven't found a good reference (and I'm way too lazy to take the 2 minutes of work it would take to make a list in excel), but I know that there are a lot. You can view them all in the tapatalk app, or just post a whole lot of emoji1 emoji2 emoji3 etc tags (don't do that in here, please - a good reference would be nice, but it will take up a lot of room). The gold star is emoji93. You can use the tags even from a computer.
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 07, 2016, 01:12:48 PM

Once again (assuming I did it the first time), if you know of any resources (including Apple Apps - that is completely out of my wheelhouse) please let me know and I'll get them added to the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036). And as that post expands, it will get copied and added each year.

I recently rediscovered Google Fit, which in turn reminded me of some other apps that I've used that are useful. I've added those to the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036) as well.

Here are a couple Apps I use that work on Apple and I believe are Android available as well. Both have paid versions, but I've only used the free versions:

Loseit!: same idea as MyFitnessPal, but slightly different metrics for calories crunching. For me, I liked the interface better than MFP at the time we started using it to track calories.

Runkeeper:useful for tracking mileage for running, cycling, walking, whatever cardio you are doing. Distance, time, etc. For me, the real win for Runkeeper was being able to program intervals into it when I started running. When I started Couch to 5K (C25K) there was not a free app (there is now!) and Runkeeper allowed me to plug in the intervals for my workout. It's a very nice app and has a nice social aspect if you choose to use it.

Have not used:

C25K: If you are thinking about taking up running, Couch to 5K is a nice program. You can find different versions of it online/in app form. MY cousin recently used an app (apple) literally called C25K (first one in the app store) for free that he really liked.

For the resource post:

I can't begin to sing the praises of Beeminder (http://www.beeminder.com) enough. Itís a combination of quantified self and behavioral economics. Essentially, you tell it what you want to do, and if you donít work towards those goals in a systematic way, itíll charge you money. Itís helpful in that you donít have to worry about whether or not youíre making progress on a goal, because Beeminder will tell you if youíre off track. It autolinks to a bunch of other things mentioned in the resources list - like Runkeeper and Strava and Fitbit.

At the moment, I get charged $5 by Beeminder if I donít average 10,000 steps a day and average 7 hours of sleep a night (this is an average, so I can make up the time over the week Ė 9 hours one night, 6 the next is okay in the end.) If I get really behind, I can actually say ďI have to go to bed by 8:30 or take a long walk at lunch otherwise I get charged $5″. This helps with making sure Iím on top of my sleep hygiene and daily steps. And I donít need to do anything special because theyíre integrated automatically!

I use the Moves App (https://www.moves-app.com/) on my phone to track all of my biking, walking, and running. This is a really fabulous app that not only has a great algorithm to figure out what mode of transportation youíre using, but keeps GPS tracks of where youíve been that are really nice and easy to read as a timeline of your day.

If you like a "carrot" as well as a "stick", I also use Gympact (http://www.gym-pact.com/), which is like Beeminder except it also pays YOU if you work out, and takes money if you don't. It integrates with runkeeper, moves, and a lot of other things. I set the amount of times a week I plan to work out, and Gym Pact uses data from Runkeeper to determine if Iíve worked out enough. It only counts one workout per day, and the time spent exercising must be greater than 30 minutes. At the end of the week, if I havenít met my goal, I get charged $5 for each day I missed. If I meet my goal, I get paid out a sum of money from the other people who didnít meet their goal. Usually itís around $1.25-$1.50 a week. I've been using it for 2 years and I've earned about $60 off of it.

I've got some of the android apps linked, but I also added the main sites to the links section (which have apple and android links). The search functionality isn't great on the itunes site,  and I don't have itunes. I can find some links to them, but if you want an apple section added to the resources, please include the link.
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 07, 2016, 01:25:07 PM
This recent talk of posting before/after pics had me going back into my visual archives. I found shirtless photos of myself in late 2014...about a month after I had FIRE'd. At that point I had probably already lost 10 of the 60 pounds I eventually shed - I still looked decidedly "doughy" (I will spare the forum by not sharing this pic). Of course, there is the infamous "sexy farmer" pic, taken in June of 2015...which shows in stark fashion how I changed my body in those six months. More recently I posted a Baja-beach arm pic from December 2015...increased vascularity (veins more prominent in arms and even in shoulder) evidence that I had reduced my BF% further. This has also resulted in the fact that I always seem to be damn COLD these days. Unsurprisingly, stomach fat is proving to be the last hold out.

I will say this: one of the reasons I want to drop my BF% is because we are going to start our post-FIRE slow travel in Central/South America. That is way too freaking hot for me, so removing some of my *ahem* insulation will definitely help with the day to day comfort.

I've been keeping up my stretching, despite being pretty sick for a couple of days. Normally I warm my muscles up with 10 minutes of skipping or aerobics, but I've been way too sick for that. However, I found that laying in bed and kicking around seems to warm them up enough to stretch. Yesterday my boyfriend picked the Mortal Kombat theme song for me to kick to, and tried very hard not to laugh too much.

The Mortal Kombat theme song is super fun to workout to. So is the Rocky theme song.

Does making fun of my lack of coordination during P90X count as an encouraging partner?

If so my wife is nailing it!

Also @ jordanread - googled Jessie Graff yesterday. She actually grew up 40 minutes West of me while Kacy is 40 mins north. Maryland is kicking butt with female Ninja Warriors!

I had that issue with my ex, when she was getting me into Dance Dance Revolution. I actually fell over while practicing. The laughing uncontrollably made for a non-productive but fun session.
Title: Re: Strength & Fitness 2016
Post by: Frugal_NYC on January 07, 2016, 01:42:38 PM
My Goals for 2016

Squat: 405 (currently ~350)
Deadlift: 495 (currently ~435)
Bench: 275 (currently ~245)

As a stretch goal I would like to hit all 3 by May 23rd (my b-day) but this will be ambitious.
Title: Re: Strength & Fitness 2016
Post by: hudsoncat on January 07, 2016, 01:47:42 PM
Does making fun of my lack of coordination during P90X count as an encouraging partner?

If so my wife is nailing it!


My husband and I work out together pretty frequently. I'm not going to lie, I do poke pretty good fun at his utter un-flexible-ness when we do yoga. But it's all with love, I promise! I'm sure your wife's was too. :)

I consider mine pay back for him calling my swimming "barely controlled drowning" Which is admittedly a pretty good description of my swimming, er, "ability."
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 07, 2016, 01:55:40 PM
My Goals for 2016

Squat: 405 (currently ~350)
Deadlift: 495 (currently ~435)
Bench: 275 (currently ~245)

As a stretch goal I would like to hit all 3 by May 23rd (my b-day) but this will be ambitious.

I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). Welcome!!
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 07, 2016, 01:56:38 PM
Does making fun of my lack of coordination during P90X count as an encouraging partner?

If so my wife is nailing it!


My husband and I work out together pretty frequently. I'm not going to lie, I do poke pretty good fun at his utter un-flexible-ness when we do yoga. But it's all with love, I promise! I'm sure your wife's was too. :)

I consider mine pay back for him calling my swimming "barely controlled drowning" Which is admittedly a pretty good description of my swimming, er, "ability."

I just spit coffee out of my nose when I read 'barely controlled drowning'. That is awesome.
Title: Re: Strength & Fitness 2016
Post by: Friar on January 07, 2016, 03:58:36 PM
I've been keeping up my stretching, despite being pretty sick for a couple of days. Normally I warm my muscles up with 10 minutes of skipping or aerobics, but I've been way too sick for that. However, I found that laying in bed and kicking around seems to warm them up enough to stretch. Yesterday my boyfriend picked the Mortal Kombat theme song for me to kick to, and tried very hard not to laugh too much.

Thats the spirit. Keeping it up through the illness!
Title: Re: Strength & Fitness 2016
Post by: Hedge_87 on January 07, 2016, 05:00:53 PM
Well got my 2nd workout in despite the crappy weather making me sleepy and unmotivated. It's been overcast and soupy here all week. Idk how you northern folk do it. I need sunlight. My workout has me jazzed back up though. Went super light weight  again. Did deadlifting, bench, ,Db rows, lunges, hanging leg raises, and plate raises. I'm planning on doing an A/B type workout routine (alternating between today's workout and tuesdays) until I get a feeling for where I am at then I hope to do wendler 5/3/1 from then on. I know the past is the past and I should just look to the future but I just want to slap some plates on the bar and give it hell. I know that would only lead to missed reps or worse injury.
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 07, 2016, 05:14:48 PM
Also starting in December of last year, I re-upped and expanded my research into bodyweight training and flexibility. During this kick (which I'm still on), I started watching a few Al Kavadlo videos. While I've read a few of his books (which I am going to go add to the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036) right now...since I forgot last time - DONE!!), I hadn't done much research into his other articles or videos. One of the things I found that really resonated with me was some of the things he said about the mindset to cultivate. It reminds me like a mix of stoicism and zen, and ties in with a lot of the awareness and in-the-momentness that is written about over on Raptitude. I'll talk more about why I chose bodyweight training in the S&F thread, but the important part in this context is that Kavadlo focuses a lot on listening to your body as you work out in order to avoid injury. There are also overtones of avoiding Destination goals so that one doesn't get discouraged. Listening to your body, and enjoying the workouts just for the sake of being healthy and strong, that's what he is all about. And this spoke to me. One of the reasons I chose bodyweight training is because it can be done anywhere, and without any equipment. While I do have Journey and Destination goals, I really just want to do this so that bodyweight work becomes a core part of my week. Even once I catch FIRE, I'll continue. I'm just fighting with my brain currently.

----------------------------------------------------------------------------------------------------------------------------------------------------------------

So I wrote about this a bit in my Journal, as a way to kind of get my thoughts in order. It didn't turn out exactly how I wanted it, though, and I think that's because of the method I was going about, along with all kinds of things going on in my brain. Even though I've broken goals down into Journey and Destination goals, there is something else that I'm working on. If I think about it long enough, I'm sure I can make it some type of Journey-like Destination goal, but I'm not certain that I want to do that. It boils down to creation in life, specifically what I want to create in my life. Running the ANW course would be an incredible experience. Being able to do the american flag on any horizontal bar at a whim would be great. Being able to have enough core strength to cross a crazy cable bridge in Laos (http://wherewebe.com/sitebuilder/images/Treetop_089-643x590.jpg) (or walk my damn slackline) while still being able to enjoy everything around me would be outstanding. These are reasons I want to get fit and strong, but not goals in and of themselves. They are important to remember, though. That ties in with what I was commenting about earlier (in regards to outrunning a bear or something). One thing that I love about the beginning of the year, is that I take what I want to accomplish, and do a metric shitload of research. Reading books/articles, watching videos and the like, and combining all of this newly gained knowledge to come up with a plan. This research kick a few years back is what led me to choosing bodyweight training.

To that end, I'm going to take a minute and write about why I made the choice to pursue bodyweight training. To begin with, I hadn't even realized the potential that bodyweight training has. Difficult progressions, and the different levels of difficult tasks (one-armed handstand pushups anybody?) took care of one concern I had. I incorrectly assumed that you can only go so far, and then it's all about maintenance. Bodyweight also takes the holistic approach to muscle groups. No isolation excercises at all, and using the groups of muscle to perform useful tasks. Who needs to curl a car if someone is trapped under it? One lifts and pushes using all of the available muscles. I like the idea of every step one takes is about functional strength. It's not specifically about looking a certain way (although vanity goals have a tendency to hide awesome health based goals), it's about accomplishing reall life things. Amazing feats of functional strength, which, let's be honest, look way cooler that weightlifting accomplishments. Now, please do not take this as a judgemental of weightlifting, because I don't mean to, it's just not for me personally. Also, the idea of creating a habit of working out, building functional strength, and looking damn good is something I want to develop. I want it to be like my morning cup of coffee. Wake up, whenever I do, do a few minutes of strength training using my environment and my body, and move on with my day. Also, with my relatively extreme method of saving (at least when I have a job), I should be catching FIRE relatively soon (~ < 5 years), and once I have this habit in place, I don't want the availability of a gym (or equipment) to dictate anything about my life or my location. Doing things in an AirBnB room, or on the street, or whatever, really appeals to me. So that's pretty much why I went with bodyweight training: Freedom!!

So yesterday, in preperation for my workout, and with some of these ideas in mind, I decided to warm up by taking a walk around the lake by my house. This lake has all kinds of bodyweight training gear that I will hopefully use by the time I hit Step 5 (I love the idea of working out outside, regardless of the weather - makes me feel like a badass). So before I left, I tried to get into the headspace of appreciating the workout for the sake of the workout. While I was outside, I wanted to create an awareness of things around me. So instead of a few exercises for people to try out (which I think was part of the issue I had in my journal), I'm just going to write my experience of my workout from yesterday. I'm going to wax-poetic for a bit, since I do love my wordsmithing, and it's the way my brain works in a sense of awareness. It also gets the idea across that things around us are beautiful and amazing, if we only have the eyes to look.

I step outside, onto the porch. Through my feet, I feel the texture of the concrete. Since my neighbor is the one I hired to do it, I see those stamps every time I walk outside. I am reminded of my trip to Iowa a few years back, and the fun times we had on the deck of one of the SOs friend. That trip is what motivated me and the other half to invest in nice outdoor furniture. It's time to head off to the park. I start the trek (walking fast...since I do hate running). I begin walking up my street, a sense of hyper-awareness flowing through my body. I notice the young brindled mastiff to my left, who is one of the most skittish and scared dogs I've ever seen. Of course he makes eye contact, and slowly backs up just in case he needs to run for it. His lack of barking lets me hear the flock of geese flying above, honking as they coast down. I know they are going to the lake to rest for the rest of the day. So am I. I continue walking, feeling the ground beneath my feet. With every step I take, I feel the way my foot hits. Heel first, and then as I move forward, I roll forward onto the ball of my foot. The shock being absorbed by my ankle and knees. I cross a section of sidewalk, buckling from underneath, and sloping upwards. I see the tree next to it, and know that the inexorable passage of time made the roots of that tree grow, buckling one of the strongest materials we have break. I continue on to the park. I pass a house and as usual, their kitten climbs the tree on the corner, perfect walk-by height to pet him. So I do. The soft fur going running through my fingers, the look of perfect satisfaction. I feel like I did the right thing. I come to the intersection before the park. The green lights create a bit of a glow, as people drive by in their little climate controlled boxes. I cross the street and start my loop. I pass the body curls, seeing the cracked wood, the handles to lift up your entire body. I can just imagine the feel of the wood against my back, once I'm strong enough to work out at the park. I pass the pull up section, seeing the bars, almost wishing I could just do something on them. My breathing is getting a bit heavier, and as I inhale, I can feel the air filling my lungs. This is the feeling I loved most about smoking. The lungs expanding, the rib cage stretching. As I exhale, I feel the hairs on my face trembling in the wind. It's nice. I can write forever about just the walk, but let's skip ahead a little bit. I arrive at the house, and remove my jacket. My heart rate is already up a bit, so I feel like it was a good warmup. Today is for pullups and squats. I angle myself and reach out to grab my bar. The feel of the bar slightly pulling against the skin of my hand is like a friend I haven't seen in a while. I tighten my shoulders, feeling the threads of what little muscle I have contracting. I then pull, moving my entire body towards the bar. I pause at the top for a 1 count, and slowly move back to my nuetral position. It's not hard, but going that slow feels like work. I can't wait.

That being said, it's now up to everyone else to get the infamous Jon_Snow to post a before pic. He's so shy. :)

Honestly, I'm straight as all get out, but all of my (relatively successful) attempts at poking fun at JS come across like I have a man-crush. I'm fine with it though.

I am shy. And it just feels weird to post half naked pictures of oneself online - I hummed and hawed about posting arm pics for gawdsakes...

And JR...if your man-crush were indeed real...I don't think that would creep me out. Much. ;)

This recent talk of posting before/after pics had me going back into my visual archives. I found shirtless photos of myself in late 2014...about a month after I had FIRE'd. At that point I had probably already lost 10 of the 60 pounds I eventually shed - I still looked decidedly "doughy" (I will spare the forum by not sharing this pic). Of course, there is the infamous "sexy farmer" pic, taken in June of 2015...which shows in stark fashion how I changed my body in those six months. More recently I posted a Baja-beach arm pic from December 2015...increased vascularity (veins more prominent in arms and even in shoulder) evidence that I had reduced my BF% further. This has also resulted in the fact that I always seem to be damn COLD these days. Unsurprisingly, stomach fat is proving to be the last hold out.

It'd be fun to see some good before pics, and I really like the term doughy (at least better than tubby). I know the fitness aspect of your FIRE'd experience has got a lot of people motivated. Numbers don't have the same impact as photos!!

I'm considering buying a Groupon for a local gym. They do 30 minute boot camp classes 5+ times a day M-F. Three weeks of unlimited classes is $35 and five weeks of unlimited classes is $55. They don't list normal prices online but according to Groupon the 5 week one is normally over $300. I think that paying for it will motivate me to go and I know that I would push myself harder than working out alone.

Has anyone here tried one of these?

I have known people who successfully used memberships to motivate themselves, but it's all about your personality.

I did about 15 mins on my rebounder today and pilates machine with my strengthening exercises for the arms and legs.  I will get on my "real" rebounder later this evening for 15 mins and then 20 kettlebell swings.  I need to approach exercising slowly so I don't injure myself but I really want to go full force.

Jordanread - wow, ANW - that is great.  Good luck.

So, after a quick bit of googling when you initially mentioned a rebounder, I understand it's a trampoline. What is the difference between your 'fake' and your 'real' one though?

Title: Re: Strength & Fitness 2016
Post by: Hedge_87 on January 07, 2016, 07:08:03 PM
Jordanread. Thanks for sharing your "morning walk thought thing." I take several walks through the week. I might try and do a little writing  after one of my walks and try and get more in tune with my own environment.
Title: Re: Strength & Fitness 2016
Post by: mspym on January 07, 2016, 10:46:30 PM
It's Friday, so far this week I've done weights 3 times and walked the other days. Yesterday it was sunny after 3 days of nonstop rain so I headed out for a walk, which was then converted into meeting friends and going to an art gallery and by the time I got home I'd somehow walked 20km. That felt pretty good but did make my legs like jelly for my weights today.

In terms of resources that may be helpful, I like Habitica- https://habitica.com/static/front because you can set it up for both positive and negative habits and it appeals to the nerd in me. You can also set up groups and have challenges and quests where your health is dependent on everyone in the party completing their habits. Which can be a fun way to achieve accountability.

There is a lot of research about habit formation being better than goal-setting for achieving long-term success, probably the clearest explanation is on stumptuous and her method of taking a goal and then breaking it down into what do I need to do this month/week/day breaks down impossible goals into achievable steps. https://www.stumptuous.com/joy-of-behaviours

Hope that's helpful
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 08, 2016, 08:32:30 AM
I've been keeping up my stretching, despite being pretty sick for a couple of days. Normally I warm my muscles up with 10 minutes of skipping or aerobics, but I've been way too sick for that. However, I found that laying in bed and kicking around seems to warm them up enough to stretch. Yesterday my boyfriend picked the Mortal Kombat theme song for me to kick to, and tried very hard not to laugh too much.

How embarrassing would it be if my 'after' picture shows me doing full on splits without grimacing, without having specifically trained for it?

Good job on sticking with it. Now it will seem like nothing when you are feeling better.
Title: Re: Strength & Fitness 2016
Post by: alleykat on January 08, 2016, 08:42:03 AM
I did about 15 mins on my rebounder today and pilates machine with my strengthening exercises for the arms and legs.  I will get on my "real" rebounder later this evening for 15 mins and then 20 kettlebell swings.  I need to approach exercising slowly so I don't injure myself but I really want to go full force.

Jordanread - wow, ANW - that is great.  Good luck.

So, after a quick bit of googling when you initially mentioned a rebounder, I understand it's a trampoline. What is the difference between your 'fake' and your 'real' one though?
[/quote]

It is not really fake but just a smaller trampoline/rebounding board that fits at the bottom of my pilates machine that I can bounce off of.  Quite effective actually but I have a bigger, more official, trampoline set up in my living room. I like both at different times.

I rebounded yesterday for about 10 minutes.  This is much harder than I thought.

I am excited to start hot yoga on Monday. I hope I can handle the heat - literally.
Title: Re: Strength & Fitness 2016
Post by: monstermonster on January 08, 2016, 10:13:25 AM
Did my second 6AM circuit class at the gym 5 blocks away. When my $5-a-class deal runs out in another week, it's going to be REALLY hard to resist keeping on with it. Good workout, easy to do, and it's surprisingly easy to work out when someone is just SHOUTING at you with what to do and you don't need to make any decisions. Also the SO has breakfast tacos ready for me when I get home at 7...

Too bad it's $88/month. My other gym is $19/month but doesn't have any before-work classes and is a 3 mile bike ride (out of my way) instead of a 5 block walk.

Anyone used the Classpass thing? For $79/month, I might be able to eek out a few stretching/Barre classes without having a more expensive studio membership PLUS go to the fancy circuit classes in the neighborhood (they're on the list).

Title: Re: Strength & Fitness 2016
Post by: Friar on January 08, 2016, 10:29:54 AM
I am excited to start hot yoga on Monday. I hope I can handle the heat - literally.

Good luck, just remember to keep hydrated.

I'm planning on going back tomorrow morning.
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 08, 2016, 10:41:05 AM
Is it me, or are there a lot of fresh new faces in this thread this year? ;)
Title: Re: Strength & Fitness 2016
Post by: Zikoris on January 08, 2016, 10:57:51 AM
As a dancer, you can't perform without stretching 45 minutes to an hour each day.
Genuinely curious since daily stretching is one of my goals: what exactly does one do when stretching for an hour? I did every stretch I could think of last night and held them for 30 seconds or so each and it only took maybe 10-15 minutes

I hold stretches for a minute. I do 10 minutes a day, which is quads, hamstrings, calves, butt, and of course splits. That's a very barebones routine. If I wanted to be more thorough, I could add a couple more to hit my hip flexors, different parts of my back and abs, chest, neck, and of course all the little arm muscles. For dancing, you also spend time stretching different parts of your feet, which no normal person would even think about stretching.
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 08, 2016, 11:07:31 AM

Arms have been coming along nicely...

If I get brave I'll also do a before and after photo - once I hit the after stage at least.

I will hold you to this. You show us yours, I'll show you mine. Fair is fair. :)

Now, on this very topic...I would venture to say that a segment of the population would say that strong, toned arms on a woman are somehow "unfeminine". Everyone is entitled to their opinion of course, but this is one that I DO NOT share.
Title: Re: Strength & Fitness 2016
Post by: Zikoris on January 08, 2016, 11:16:14 AM
As a dancer, you can't perform without stretching 45 minutes to an hour each day.
Genuinely curious since daily stretching is one of my goals: what exactly does one do when stretching for an hour? I did every stretch I could think of last night and held them for 30 seconds or so each and it only took maybe 10-15 minutes

I hold stretches for a minute. I do 10 minutes a day, which is quads, hamstrings, calves, butt, and of course splits. That's a very barebones routine. If I wanted to be more thorough, I could add a couple more to hit my hip flexors, different parts of my back and abs, chest, neck, and of course all the little arm muscles. For dancing, you also spend time stretching different parts of your feet, which no normal person would even think about stretching.
Sounds like I need to go YouTube-ing. I have tendon issues in my feet but haven't found a way to stretch them, maybe some of the dancer stretches out help

Try this one: https://www.youtube.com/watch?v=2nh9fdJftCE (https://www.youtube.com/watch?v=2nh9fdJftCE) It has most of the stretches I've done in ballet class, plus a few extra ones.
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 08, 2016, 11:38:46 AM
Is it me, or are there a lot of fresh new faces in this thread this year? ;)

There are a lot of fresh faces, and in my book, that qualifies as totally. fucking. awesome. That's also what happens when someone who is a Mustachian rockstar calls last year's challenge a 'megathread'.

Putting the gauntlet in my signature may have helped, as did friendly ribbing of other people. I actually sent out PMs to a few people (DollarBill - who kicked major ass in the losing weight thread last year, as well as DSKla - who is a professional personal trainer), but as of yet, that method has not paid off. I'm okay with it though, because I feel like we are all off to an awesome start here. JS, your participation played no small part in the success thus far. I imagine the arm photo helped, as did the fact that 'sexy-farmer' became a thing. As did the fact that this freaking thread is awesome. I think the power comes from the fact that the entire concept is all about personal accountability, as well as personal goals. And if there is another group of people better than kicking ass at things like that, I haven't found them yet.

I've been keeping up my stretching, despite being pretty sick for a couple of days. Normally I warm my muscles up with 10 minutes of skipping or aerobics, but I've been way too sick for that. However, I found that laying in bed and kicking around seems to warm them up enough to stretch. Yesterday my boyfriend picked the Mortal Kombat theme song for me to kick to, and tried very hard not to laugh too much.

How embarrassing would it be if my 'after' picture shows me doing full on splits without grimacing, without having specifically trained for it?
Well after seeing Zikoris' awesome splits photo I tried to match her and believe I got about 5 feet off the floor and did major damage it something important in the girly nether regions :-)! Gotta work on that.

Arms have been coming along nicely but it's been hard while travelling. Mostly just doing push ups (25 at a time, then a break for other arm/chest work, and then another 25, etc.. for 100 total) and other strength building and toning arm work (again about 100 each without weights - hate lugging dumbells around when travelling) plus skiing, running, hiking and some limited climbing. Always had very strong arms from years of playing volleyball and climbing but when I travel it all goes to pot. If I get brave I'll also do a before and after photo - once I hit the after stage at least.

FTFY. While I took my silly before picture, I realized that when someone as inflexible as I am tries to do splits, somehow, the distance from the ground becomes higher than when walking. Ridiculous. Glad arms are coming along, and as much as I'm not a vanity based person (aside from abs...but that could be specific for a functional reason*), I think that your goals are awesome!

There are plenty of things I could say in response to this:


Arms have been coming along nicely...

If I get brave I'll also do a before and after photo - once I hit the after stage at least.

I will hold you to this. You show us yours, I'll show you mine. Fair is fair. :)

Now, on this very topic...I would venture to say that a segment of the population would say that strong, toned arms on a woman are somehow "unfeminine". Everyone is entitled to their opinion of course, but this is one that I DO NOT share.

To begin and end with, strong, toned arms on a female aren't usually what one thinks. Bakari is/was relatively active on these forums, and this post (http://biodieselhauling.blogspot.com/2014/08/women-are-only-as-weak-as-they-choose.html) of his has a lot of good links.




*If a zombie apocalypse happens, I already know how to render fat and make soap. However, washing clothes would be a PITA without a washboard. Therefore, ab goals are totally functional.
Title: Re: Strength & Fitness 2016
Post by: bloomability on January 08, 2016, 11:58:08 AM
I'll join! 2014 was getting consistent with fitness, 2015 was figuring out what I liked, 2016 will be the next step.

Squat - increase 50lbs on BS (current 175), FS (current 130), OHS (current 100)
Deadlift - 315lbs (current 270)
Bench - 160lbs (current 140)
Clean&Jerk - 175lbs (current 150)
Snatch - 135lbs (current 100)
Strict Press - 105lbs (current 85)
1 mile run - under 7 minutes (current 7:16)

Clearly, I like lifting. I get really excited about it, but I don't really want to get so laser focused I don't try anything new. So my other goal is to try something different once a quarter and have fun.

There's also a chance I get talked into running a half marathon or some mountain or playing rugby again.

I think a mix of concrete goals and listening to my body will make for a fun year!

Also, we're in week 2 of 2016! Keep going!
Title: Re: Strength & Fitness 2016
Post by: Cookie78 on January 08, 2016, 11:58:43 AM
As a dancer, you can't perform without stretching 45 minutes to an hour each day.
Genuinely curious since daily stretching is one of my goals: what exactly does one do when stretching for an hour? I did every stretch I could think of last night and held them for 30 seconds or so each and it only took maybe 10-15 minutes

I hold stretches for a minute. I do 10 minutes a day, which is quads, hamstrings, calves, butt, and of course splits. That's a very barebones routine. If I wanted to be more thorough, I could add a couple more to hit my hip flexors, different parts of my back and abs, chest, neck, and of course all the little arm muscles. For dancing, you also spend time stretching different parts of your feet, which no normal person would even think about stretching.
Sounds like I need to go YouTube-ing. I have tendon issues in my feet but haven't found a way to stretch them, maybe some of the dancer stretches out help

Try this one: https://www.youtube.com/watch?v=2nh9fdJftCE (https://www.youtube.com/watch?v=2nh9fdJftCE) It has most of the stretches I've done in ballet class, plus a few extra ones.

Do you have a good general stretch YouTube video you'd recommend? 10-20 min?

There's a p90x stretch video I enjoyed in the past, but it's about an hour long and I don't have an hour to stretch each day.
Title: Re: Strength & Fitness 2016
Post by: Cookie78 on January 08, 2016, 12:06:01 PM
I skipped my run on Tuesday because excuses, mopey excuses, and more. I felt so guilty about it that I went the next day and then again today, even though it was -19C. Luckily I got ready to go running before I checked the temperature, and then went anyway because I was already ready to go.

It's not too hard yet, being only the first week of C25k, but harder considering the weather and how many clothes I end up wearing, how many snow drifts I have to jump over, and how out of shape I am.
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 08, 2016, 12:26:53 PM
Putting the gauntlet in my signature may have helped, as did friendly ribbing of other people.

Worked on me! Well, your direct suggestion/invite and then the link in your signature when I wondered what the heck you were talking about ;)    Grateful for both!

Hey, that means I'm at 100% so far. Nice!!

I'll join! 2014 was getting consistent with fitness, 2015 was figuring out what I liked, 2016 will be the next step.

Squat - increase 50lbs on BS (current 175), FS (current 130), OHS (current 100)

Also, we're in week 2 of 2016! Keep going!


For the love of god, please tell me that BS does not mean what I think it means. Also, I got every other goal added. I just don't know what you mean with the one I quoted.
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 08, 2016, 12:27:01 PM
It's a balmy 6 degrees Celsius here in Vancouver so when Lady Snow gets home we are going to go for a 5k run (a little over 3 miles). I was going to go to the gym for a treadmill run, but I'd rather not burn up one of my gym visits (I usually buy 50 visit passes, I think I'm down to around 10 left) if I'm not going to do some lifting.

She hasn't done a dedicated run since we got back from the Baja...so I'm thinking she might feel this one later - and probably complain that I'm going too fast. In my defence...I'm 6'4" (and she is not), and she needs to take 1.5 steps to equal one of mine so sometimes I will inadvertently pull ahead of her - which REALLY annoys her. ;) I'm curious as to what kind of time we will post. Tomorrow we plan to do some snowshoeing, so I will have my fitness tracker app activated on my phone to keep track of that workout. Sunday night I will probably post an overview of Week 1 of my 2016 of my exercise regime.

Then it all starts again on Monday. :)
Title: Re: Strength & Fitness 2016
Post by: monstermonster on January 08, 2016, 01:11:01 PM
As a dancer, you can't perform without stretching 45 minutes to an hour each day.
Genuinely curious since daily stretching is one of my goals: what exactly does one do when stretching for an hour? I did every stretch I could think of last night and held them for 30 seconds or so each and it only took maybe 10-15 minutes

You do a lot of active isolated stretching, also a lot of reps/switching back and forth. You usually do the same circuit a few times and use a lot of resistor bands. Also you often stretch with a partner. Check out the "New York City Ballet Workout" videos (available for streaming free somewhere on the internet I think...also available via less-moral methods) for an example of good, long stretching routines. My favorite book for stretching is "Stretching" by Bob Anderson. Simple, illustrated routines by activity (including "sitting in an office" and "waiting at a bus stop" in addition to "dancing", "running" and "hiking" etc).
Title: Re: Strength & Fitness 2016
Post by: Zikoris on January 08, 2016, 01:59:42 PM
As a dancer, you can't perform without stretching 45 minutes to an hour each day.
Genuinely curious since daily stretching is one of my goals: what exactly does one do when stretching for an hour? I did every stretch I could think of last night and held them for 30 seconds or so each and it only took maybe 10-15 minutes

I hold stretches for a minute. I do 10 minutes a day, which is quads, hamstrings, calves, butt, and of course splits. That's a very barebones routine. If I wanted to be more thorough, I could add a couple more to hit my hip flexors, different parts of my back and abs, chest, neck, and of course all the little arm muscles. For dancing, you also spend time stretching different parts of your feet, which no normal person would even think about stretching.
Sounds like I need to go YouTube-ing. I have tendon issues in my feet but haven't found a way to stretch them, maybe some of the dancer stretches out help

Try this one: https://www.youtube.com/watch?v=2nh9fdJftCE (https://www.youtube.com/watch?v=2nh9fdJftCE) It has most of the stretches I've done in ballet class, plus a few extra ones.

Do you have a good general stretch YouTube video you'd recommend? 10-20 min?

There's a p90x stretch video I enjoyed in the past, but it's about an hour long and I don't have an hour to stretch each day.

You know, I generally find do a timer for the length I want with beeps every minute, like this one: https://www.youtube.com/watch?v=ap-JvvU0xV4 (https://www.youtube.com/watch?v=ap-JvvU0xV4). It makes it WAY easier to time your stretches, especially if you're on the floor. One of the things my ballet teachers taught me is that you need to always focus on what's tight in your own body, so I usually try to move around a bit and kick my legs around a bit to see what I need to work on that day. It can be surprisingly different day-to-day.
Title: Re: Strength & Fitness 2016
Post by: monstermonster on January 08, 2016, 02:43:39 PM
Did my second 6AM circuit class at the gym 5 blocks away. When my $5-a-class deal runs out in another week, it's going to be REALLY hard to resist keeping on with it. Good workout, easy to do, and it's surprisingly easy to work out when someone is just SHOUTING at you with what to do and you don't need to make any decisions. Also the SO has breakfast tacos ready for me when I get home at 7...

Too bad it's $88/month. My other gym is $19/month but doesn't have any before-work classes and is a 3 mile bike ride (out of my way) instead of a 5 block walk.

Anyone used the Classpass thing? For $79/month, I might be able to eek out a few stretching/Barre classes without having a more expensive studio membership PLUS go to the fancy circuit classes in the neighborhood (they're on the list).

If you go 3x per week that is just a little less than $7/class, so not much more than what you are paying for the trial sessions. Maybe worth it?

Alas, it's $88/month for a max of 8 classes, so $11/class. It jumps to $120 if you go 3 times a week. :( I'm definitely paying for convenience by going there. That's why the Classpass thing is interesting. For $79/month, I can do 3 classes at the nearby gym each month plus other fancy classes after work (like Barre/ballet/pilates). More complicated than a single gym membership though.
Title: Re: Strength & Fitness 2016
Post by: bloomability on January 08, 2016, 03:59:15 PM

I'll join! 2014 was getting consistent with fitness, 2015 was figuring out what I liked, 2016 will be the next step.

Squat - increase 50lbs on BS (current 175), FS (current 130), OHS (current 100)

Also, we're in week 2 of 2016! Keep going!


For the love of god, please tell me that BS does not mean what I think it means. Also, I got every other goal added. I just don't know what you mean with the one I quoted.

Hi!

BS - back squat
FS - front squat
OHS - overhead squat

... what did you think it meant?
Title: Strength & Fitness 2016
Post by: Friar on January 09, 2016, 02:16:53 AM

Hi!

BS - back squat
FS - front squat
OHS - overhead squat

... what did you think it meant?

I think a 50lb addition to your backside would be against the goals of this MEGATHREAD. ;)
Title: Re: Strength & Fitness 2016
Post by: AcftW on January 09, 2016, 09:12:18 AM
3rd gym session was yesterday, and boy have I been sore from not pushing myself the last 6-8 months. 

And just as I figured, the chin ups are the biggest test for me.  I'm able to do a couple with solid form, but after searching online for programs to increase reps I've taken to doing negatives (focusing on slowing the decent), and it's still fairly taxing but I'm able to grind them out, so I'm optimistic!
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 09, 2016, 11:56:07 AM
DW and I did our 5k (actually 5.1k, or just over 3 miles) in 28:10 yesterday. Subtract about 30 seconds for a stoplight intrusion, and let's say 27:40. This is pretty good, especially for Lady Snow who hasn't run for quite a while, though she is kicking ass and takin' names at her various exercise classes. For myself, this has me quite confident that, if I remain free of injury, I should be about to conquer my sub-25 minute 5k goal this year...especially on a flat track. Our running route yesterday had several annoying hills. :)
Title: Re: Strength & Fitness 2016
Post by: bloomability on January 09, 2016, 12:09:17 PM

Hi!

BS - back squat
FS - front squat
OHS - overhead squat

... what did you think it meant?

I think a 50lb addition to your backside would be against the goals of this MEGATHREAD. ;)


Haha! I already have enough trouble with pants, a 50lb addition would be a disaster!
Title: Re: Strength & Fitness 2016
Post by: Friar on January 09, 2016, 12:42:02 PM
Nice one Mr. Snow.
Title: Re: Strength & Fitness 2016
Post by: horsepoor on January 09, 2016, 12:43:07 PM
DW and I did our 5k (actually 5.1k, or just over 3 miles) in 28:10 yesterday. Subtract about 30 seconds for a stoplight intrusion, and let's say 27:40. This is pretty good, especially for Lady Snow who hasn't run for quite a while, though she is kicking ass and takin' names at her various exercise classes. For myself, this has me quite confident that, if I remain free of injury, I should be about to conquer my sub-25 minute 5k goal this year...especially on a flat track. Our running route yesterday had several annoying hills. :)
You will crush that.  I've just barely broken 2:00 on the half and managed like 23:40 for the 5k.

I'm headed out for a 5 miler this afternoon.  Hope it will be better than my mid week run, which turned into a walk about half way through. 

 I'm using the Crossfit BrandX WODs and modifying them to do in my basement.  Was surprised at how hard the bear crawl was, which is why I like using the WODs.  Keeps me from getting in an exercise rut. 

I'm thinking that if I can raise enough cash from selling stuff to buy a rowing machine I'll cancel my gym membership and just focus on working out at home.
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 09, 2016, 01:28:36 PM

I'll join! 2014 was getting consistent with fitness, 2015 was figuring out what I liked, 2016 will be the next step.

Squat - increase 50lbs on BS (current 175), FS (current 130), OHS (current 100)

Also, we're in week 2 of 2016! Keep going!


For the love of god, please tell me that BS does not mean what I think it means. Also, I got every other goal added. I just don't know what you mean with the one I quoted.

Hi!

BS - back squat
FS - front squat
OHS - overhead squat

... what did you think it meant?

I don't remember what I thought it meant, I just remembered giggling when I read it, and couldn't quite figure out an acronym that fit with all of them. I've got those three goals added!

Kind of bummed that Jon and Lady Snow are blowing past me with their 5k times, but taking solace in the fact that I can get the time I do with about 30 extra lbs of fat, bashed up toes, and an injury prone hamstring. 

I DID bust it on the treadmill this morning.  Spent the better part of an hour at the max incline, and blasted through 853 calories total.  And DS has just agreed that we can walk to the mall to shop for clothes for him, so that will be more calories burned.  And I got some kind of exercise every single day this week --haven't managed that for awhile!

Don't be bummed. If it makes you feel any better, I did just over 5K the other day...took me 45:00 :) I wasn't running, but still, you kicked my ass.

Sunday night I will probably post an overview of Week 1 of my 2016 of my exercise regime.

Then it all starts again on Monday. :)

I'm going to do something similar on Monday morning. And to go with one of my earlier posts, I did want to get people thinking about real life things they want to accomplish (even if they aren't goals per se) by getting more fit. You don't need to go all crazy about it like I did and turn it into a huge post, just a list or a sentence. I'll start with something small, feel free to join in:

I want to I'm going to...

Get to a place in my life where I never have to say no to an opportunity/adventure because I question my strength and resilience. I may still say no, but it won't be because I'm too fat to try.
Title: Re: Strength & Fitness 2016
Post by: Hedge_87 on January 09, 2016, 01:49:55 PM
got my 3rd workout of the week in this morning. one week down fifty one to go. felt really good. now i need to get in the cycle challenge and the netted judo class is tuesday hopefully shit doesn't get in the way. good job everybody. Last year I had a weight lose goal that i did not achieve. this year, I am really not concerned with how much i weigh but will try and monitor my weight because it as easy as standing on the scale while I am brushing my teeth in the morning. Last time I stepped on the scale back in august 2015 I weighed 228 lbs. this morning I weighed in at 245 lbs. it was a long holiday season for me lol.
Title: Strength & Fitness 2016
Post by: Friar on January 09, 2016, 04:25:20 PM
I'm trying to pay attention to the longterm. So, I want to/I'm going to: have posture, mobility, limberness, and comfort ages 44-124.

I think this is a good way of looking at it as it provides the initial motivation to start.

From then on in, like keeping a low consumption lifestyle, it takes discipline!

Personally, the long term effects of exercise such as flexibility, being able to play with future children, reducing/improving injuries, and keeping my mind sharp into old age, account for about half of the reason I exercise.

The other 50% is pure vanity!
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 09, 2016, 04:56:35 PM
Kind of bummed that Jon and Lady Snow are blowing past me with their 5k times, but taking solace in the fact that I can get the time I do with about 30 extra lbs of fat, bashed up toes, and an injury prone hamstring. 

Really lhamo? Didn't we all agree at the start of the thread that we are not competing with one another here? I assume there is a tongue-in-cheek-factor to your comment. I hope so.

We didn't snowshoe today...turns out neither one of us had adequate boots to wear...so we walked into to town to buy a pair for each of us...which annoyed the Mustachian in me. We walked a total of 7km today, lugging our purchases around with us. Home now. Cooking Pad Thai feast for dinner.

Snowshoeing tomorrow, probably on Cypress Mountain.
Title: Re: Strength & Fitness 2016
Post by: Exhale on January 09, 2016, 05:13:03 PM
This injury is making for a slow start to getting back to health and fitness. However, I did manage to walk to work one day last week which I loved. (Seeing Mt. Rainier out at sunrise = great way to the start the day.) I'll be doing my "before" measurements today. The only good thing about being in this beginning place all over again is knowing that I want to get the "before" measurements and pictures so I can compare it to my awesome "after" measurements/pics.

I like jordanread's reflection on "creation in life, specifically what I want to create in my life" - that is exactly how I think of it: creating the life I wish to live. As Mary Oliver wrote in one of her poems, "what is it you plan to do with your one wild and precious life."

Thank you to everyone for posting - it's inspiring to be in such good company.
Title: Re: Strength & Fitness 2016
Post by: nnls on January 09, 2016, 06:14:46 PM
They stole our bikes, I am so sad. My kid just came in with one cut lock. My long term bike that I had customized and the brand new bike I just got my kid for his 11th birthday. I am SO SAD (shaking, bawling even though I trying to stop!). I don't have a journal to post this in, and I think some of you will understand...  Have serial numbers and ids, have called police, will call pawn shops now. So sad.

oh thats horrible! hopefully they can be located
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 09, 2016, 07:06:23 PM
They stole our bikes, I am so sad. My kid just came in with one cut lock. My long term bike that I had customized and the brand new bike I just got my kid for his 11th birthday. I am SO SAD (shaking, bawling even though I trying to stop!). I don't have a journal to post this in, and I think some of you will understand...  Have serial numbers and ids, have called police, will call pawn shops now. So sad.

That definitely sucks that it happened, but how cool is it that you now have this opportunity? Not only do you get to practice taking action in response to a negative event (or a thing that happened (https://thegoblinchief.wordpress.com/2015/10/21/a-thing-that-happened/)), you get to practice understanding that you took actions you needed to and don't need to stress anymore. What's done is done. Also, if I were in your shoes, I'd put on a 'wake' or something, in which you and the kid sit back with some hot apple cider (or cocoa) and remember all the awesome times you've each had on the bikes. What was your favorite trip/moment/adventure? You may gain some insight into the kid and his values, too. Also, you can start a craigslist scavenger hunt together (using different peoples' advice (http://biodieselhauling.blogspot.com/2012/01/buying-bikes-from-craigslist.html)) looking for solid replacements. And it gets to happen at the beginning of the year, where you can use your super powers to turn this event into something to create growth, and set the super positive tone for the rest of the year. You've got this scrubby. Oh, and I know you posted it here since you don't have a journal to post this in, but don't think this gets you out of your goals.

I'm almost jealous of all the awesomeness you are going to create!!
Title: Re: Strength & Fitness 2016
Post by: Friar on January 10, 2016, 01:16:01 AM
scrubbyfish, I'm sorry to hear about the bikes. I can relate to how you're feeling being one who has also had their bike stolen.

Are you sure you just didn't leave it at a friend's house and walk home?

Jokes aside, did you have insurance for them and would it be worth making a claim if they aren't recovered?
Title: Re: Strength & Fitness 2016
Post by: Longwaytogo on January 10, 2016, 08:59:34 AM
scrubbyfish, I'm sorry to hear about the bikes. I can relate to how you're feeling being one who has also had their bike stolen.

Are you sure you just didn't leave it at a friend's house and walk home?

Jokes aside, did you have insurance for them and would it be worth making a claim if they aren't recovered?

Ha, leave it at a friends house by mistake and walk home- Yeah the end of that MMM article pissed me off a bit as my bike was stolen for real a week or two before he wrote it. My window of my garage was completely knocked out and they got my spare bike too and my long board and some other stuff. So not only was I out $1500-$2000 of my FAVORITE possessions but I had a window to repair and the uneasiness of knowing someone was in my garage while I was sleeping ):

And unlike MMM I am in a huge debt emergency and not in the "roll with the punches" part of my journey. But as one of my fitness goals is "bike 1000 miles in 2016" I do plan to get one in the Spring somehow. No insurance for me as I have a high ($5K) deductible.

Anyway sorry to hear about your theft scrubbyfish!

On the fitness front made it out skiing yesterday but missed our Friday night P90X due to getting ski stuff out and organized. Doing a "make up" today and then back to the MWF this week.

We didn't snowshoe today...turns out neither one of us had adequate boots to wear...so we walked into to town to buy a pair for each of us...which annoyed the Mustachian in me. We walked a total of 7km today, lugging our purchases around with us. Home now. Cooking Pad Thai feast for dinner.

Snowshoeing tomorrow, probably on Cypress Mountain.

Did you buy snowshoes too or do you rent them? Looks like a fun activity but we don't get near enough snow around here to justify purchasing. A lot of resorts offer it but never looked tempting enough to get me to skip a day of skiing. Hope you have/had fun!!
Title: Re: Strength & Fitness 2016
Post by: Friar on January 10, 2016, 11:02:21 AM
I didn't prevent this loss for my son[/b]. All I had had to do was look outside when I heard the truck, not assume it was the neighbour.

Try not to beat yourself up about assuming the most likely scenario. It's not your fault that they decided to steal yours and your son's bikes. The thieves are the ones in the wrong here, not you.

Besides, even if you had decided to check and then confronted them they were there to take the bikes. You'd then potentially be down not only a couple of consumable products but risk harm to yourself as well.

Title: Re: Strength & Fitness 2016
Post by: Friar on January 10, 2016, 11:12:14 AM
No insurance for me as I have a high ($5K) deductible.

Firstly, that's bad news about the garage - the lack of respect for other people's property really annoys me. Are you sure you didn't leave the window at a friends house? ;)
Secondly, $5k deductible?!? Wow, is that typical? My contents insurance has a ~£100 deductible but maybe things are different in the US on that regard.
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on January 10, 2016, 11:38:58 AM
Second workout for the year. Moving up in frequency this week, after missing 2 workouts last week with my g'ma being in the hospital.

I did pause squats then a Met-con circuit.
Warmup: pistol squats (2x each side), then air squats (10x), then bar squats (5x1)
Squat: 95lbs 3x2 warmup, 95lb pause squat 2x3 (3 sec pause)
MetCon Circuit: 4 Circuits of- Deadlift 95lb 3x, 50lb Farmer's Carries or lunge walk (my choice) driveway (500m?), push press 25lb 5x

Not sure what DH has in mind for tomorrow (he's my torturer trainer), but we're going snowshoeing on Tuesday. Very excited to try the new pair of shoes we got for xmas.

I got a picture of me in a pistol squat, if anyone wants to see... I'm pretty proud I can do them! With how messed up my mobility is in my neck/shoulders/lats, it's nice to have SOMETHING working in my body! Although I am wearing my lifting shoes in the pic, which makes the pistols easier. Can still do it without though.

Also been happy with my nutrition on my non-work days. It's hard to take veggie rich meals to work with me, so my off days I've been craving them pretty heavily. Yesterday I ate 1lb roasted broccoli with lunch, and split 1lb roasted green beans with DH for dinner. And I'm about to go and have a big-ass elk taco salad (with rice, get those carbs) for lunch. ....Although the taco salad is not at all surprising, since I'm pretty sure it comprises ~50% of my non-work diet.
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 10, 2016, 11:40:53 AM
Second workout for the year. Moving up in frequency this week, after missing 2 workouts last week with my g'ma being in the hospital.

I did pause squats then a Met-con circuit.
Warmup: pistol squats (2x each side), then air squats (10x), then bar squats (5x1)
Squat: 95lbs 3x2 warmup, 95lb pause squat 2x3 (3 sec pause)
MetCon Circuit: 4 Circuits of- Deadlift 95lb 3x, 50lb Farmer's Carries or lunge walk (my choice) driveway (500m?), push press 25lb 5x

Not sure what DH has in mind for tomorrow (he's my torturer trainer), but we're going snowshoeing on Tuesday. Very excited to try the new pair of shoes we got for xmas.

I got a picture of me in a pistol squat, if anyone wants to see... I'm pretty proud I can do them! With how messed up my mobility is in my neck/shoulders/lats, it's nice to have SOMETHING working in my body! Although I am wearing my lifting shoes in the pic, which makes the pistols easier. Can still do it without though.

Also been happy with my nutrition on my non-work days. It's hard to take veggie rich meals to work with me, so my off days I've been craving them pretty heavily. Yesterday I ate 1lb roasted broccoli with lunch, and split 1lb roasted green beans with DH for dinner. And I'm about to go and have a big-ass elk taco salad (with rice, get those carbs) for lunch. ....Although the taco salad is not at all surprising, since I'm pretty sure it comprises ~50% of my non-work diet.
I want to see pistol squats!!
Title: Re: Strength & Fitness 2016
Post by: Friar on January 10, 2016, 12:20:22 PM
Second workout for the year. Moving up in frequency this week, after missing 2 workouts last week with my g'ma being in the hospital.

I did pause squats then a Met-con circuit.
Warmup: pistol squats (2x each side), then air squats (10x), then bar squats (5x1)
Squat: 95lbs 3x2 warmup, 95lb pause squat 2x3 (3 sec pause)
MetCon Circuit: 4 Circuits of- Deadlift 95lb 3x, 50lb Farmer's Carries or lunge walk (my choice) driveway (500m?), push press 25lb 5x

Not sure what DH has in mind for tomorrow (he's my torturer trainer), but we're going snowshoeing on Tuesday. Very excited to try the new pair of shoes we got for xmas.

I got a picture of me in a pistol squat, if anyone wants to see... I'm pretty proud I can do them! With how messed up my mobility is in my neck/shoulders/lats, it's nice to have SOMETHING working in my body! Although I am wearing my lifting shoes in the pic, which makes the pistols easier. Can still do it without though.

Also been happy with my nutrition on my non-work days. It's hard to take veggie rich meals to work with me, so my off days I've been craving them pretty heavily. Yesterday I ate 1lb roasted broccoli with lunch, and split 1lb roasted green beans with DH for dinner. And I'm about to go and have a big-ass elk taco salad (with rice, get those carbs) for lunch. ....Although the taco salad is not at all surprising, since I'm pretty sure it comprises ~50% of my non-work diet.
I want to see pistol squats!!

Me too!
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on January 10, 2016, 12:39:31 PM
Internet reference for form: (http://www.progenexeurope.com/media/wysiwyg/Pistol_Squat.png)

Since it's not a loaded lift, a slight rounding of the back is fine... in defense of my rounding, haha.

I'm totally "ass to grass" though, which is what makes me so happy.
Title: Re: Strength & Fitness 2016
Post by: Quetzal on January 10, 2016, 02:13:17 PM
Hi all. I've delayed posting until I recovered from a bad cold and had my positive attitude back. I'd love to join! I also welcome feedback on the achievability of the destination goals as I'm starting at the very beginning.

My thanks to jordanreads for investing the time to start and maintain this thread; the effort is certainly a significant one. My thanks, too, to spartana, llamo, Jon_Snow on this thread whom I followed in other parts of the forum last winter (I'm a foul weather forum lurker; at least last year I was). This is my first significant active participation in the forum.

Journey Goals:
Destination Goals
Title: Re: Strength & Fitness 2016
Post by: Sailor Sam on January 10, 2016, 02:15:16 PM
I'm totally "ass to grass" though, which is what makes me so happy.

Hrmmmm, I just had a little temper tantrum re: pistol squats over in my journal. They seem to be haunting me. My ass is decidedly above the grass :(

Are you wearing lifting shoes? I can't quite tell in the picture. If not, daaaum lady, I'm impressed. Hell, I'm impressed even with lifting shoes.
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on January 10, 2016, 02:45:50 PM
I'm totally "ass to grass" though, which is what makes me so happy.

Hrmmmm, I just had a little temper tantrum re: pistol squats over in my journal. They seem to be haunting me. My ass is decidedly above the grass :(

Are you wearing lifting shoes? I can't quite tell in the picture. If not, daaaum lady, I'm impressed. Hell, I'm impressed even with lifting shoes.

My pistol attempts were actually motivated by aforementioned tantrum, funny enough! So thanks for the inspiration I guess.

I am wearing lifting shoes in the picture, but can do them totally barefoot. I'll post that picture next time =D

You'll get there though! I have no knee injury history (only thing I haven't hurt, pretty much!) so it totally isn't a fair comparison.
Title: Re: Strength & Fitness 2016
Post by: Friar on January 10, 2016, 03:04:44 PM
They're pretty damn impressive pistols!

We'll get there eventually, Sam, we'll get there.
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 10, 2016, 03:05:31 PM
I'm totally "ass to grass" though, which is what makes me so happy.

When I do pistol squats, I also go ass to grass. I'll have to find Sailor Sam's journal to check out that discussion. In all honesty though, I'm ass to grass because I fall over, and just sit there with one leg outstretched, for now. Can't get back up either.

Bracken_Joy gets credit for the first action shot (Zikoris, you still get credit for the before picture...not discounting your flexibility in the least), and the first potential milestone (I'll have to look in your goals to see what they are). Even if it's not one of her goals, it's one of mine, so yeah.

Hi all. I've delayed posting until I recovered from a bad cold and had my positive attitude back. I'd love to join!
Journey Goals:
[...]
Destination Goals
[...]

I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). I am considering going back through and modifying the CC ones to actually state the workout and progression for destination goals, so if you notice I didn't put what section of the step in your goals, that is why. We are super glad to have you here! Welcome.


I also welcome feedback on the achievability of the destination goals as I'm starting at the very beginning.

My thanks to jordanreads for investing the time to start and maintain this thread; the effort is certainly a significant one. My thanks, too, to spartana, llamo, Jon_Snow on this thread whom I followed in other parts of the forum last winter (I'm a foul weather forum lurker; at least last year I was). This is my first significant active participation in the forum.

You are welcome for the effort, but it's at least partially selfish, since I get a whole lot out of this too. The only thing off the top of my head that I can think of is that the progressions standards demand perfect form before you move on (as I'm sure you know). For me, I am going to have to lose some weight before I can progress at all on squats. Step 1 is shoulderstand squats, so the muscle aspect isn't too difficult. Here is where I have issues:

Quote from: Paul Wade
Keeping your torso as upright as  possible,  bend  at  the  hips  and  knees  until  your knees touch your forehead.
Emphasis mine.

My gut is too big to reach my forehead with my knees, so I won't be progressing until I lose weight. That being said, that's the biggest hurdle I've experienced up to Step 5 on squats. But for a year goal, it should be fine as long as you don't have knee issues. Just wanted you to be aware that if you are anything like me, squats are going to progress slower. Also, there is this part on Step 1 (which is actually why I won't progress until I can do it...and it set the stage for all of the steps and demands for perfection).
Quote from: Paul Wade
At  the  first attempt, not  everybody  will  be able  to touch the  knees  to  the  forehead.  Try  to increase the depth of your  knees every workout and  your  joints will soon   loosen. The technique will be virtually impossible for people with very fat stomachs, because the paunch gets in the way. Practicing on an empty stomach will help, until you shed those excess pounds.
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 10, 2016, 04:25:28 PM
Bracken Joy...much respect. Wow.
Title: Re: Strength & Fitness 2016
Post by: hudsoncat on January 10, 2016, 04:32:29 PM
Thought I'd aim for a weekly wrap up on Sundays...


Today was by far the best swim I have ever had. As mentioned previously, I am a poor swimmer. I only started swimming in August. I'm still trying to get comfortable in the water after YEARS of being terrified of being in anything deeper than a bathtub. It's getting better, but still a long way from being comfortable in an open water situation though.

I'm not sure if anyone here has done Ironstrength for runners. It's a lot of bodyweight/movement/dumb bell work. It kicked my butt and I was not able to finish everything to the level he asked, but I plan to continue and work up to it. You can check it out here if interested: http://drjordanmetzl.com/ironstrength-workout/

This upcoming week is one of my busiest of the year and my workout buddy (Husband) is traveling out of town for work. Goal for the week is four  runs,  Ironstrength twice, at least one swim (I have have a really hard time swimming without my husband there... its a mental/feeling comfortable thing. I need to get over it, but I doubt with the hours this week I will), and do yoga at least once. I have a few YouTube videos I like, I just got lazy with it this week!
Title: Re: Strength & Fitness 2016
Post by: hudsoncat on January 10, 2016, 04:38:39 PM
Bracken... that's awesome! I tried a pistol squat all the way down once and promptly fell over. I certainly need to do some work to get that low! Much impressed!

Scrubby & Longwaytogo... that sucks about the bikes and particularly the feelings the thefts have left. Hopefully you will both be able to replace the bikes soon.
Title: Re: Strength & Fitness 2016
Post by: griffin on January 10, 2016, 04:49:45 PM
My goal for 2016 is to hit the 1000 lb. club.  I'm already at 890 combined after a year of lifting.
I'm going for this as well. Had some knee/hip issues last year but I'm restarting a linear program now.
Starting weights for me are (5rm)
Squat: 185
DL: 225
Bench: 195
Squat and deadlift are low due to the aforementioned knee. Stretch goal is to join 1k club by may 31st, and to go from 180->200 lbs. Good luck everyone! :)
Title: Re: Strength & Fitness 2016
Post by: bloomability on January 10, 2016, 05:05:34 PM
Internet reference for form: (http://www.progenexeurope.com/media/wysiwyg/Pistol_Squat.png)

Since it's not a loaded lift, a slight rounding of the back is fine... in defense of my rounding, haha.

I'm totally "ass to grass" though, which is what makes me so happy.

That's so awesome! Pistols are my mobility issue. Let's combine!
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 10, 2016, 05:51:36 PM
My goal for 2016 is to hit the 1000 lb. club.  I'm already at 890 combined after a year of lifting.
I'm going for this as well. Had some knee/hip issues last year but I'm restarting a linear program now.
Starting weights for me are (5rm)
Squat: 185
DL: 225
Bench: 195
Squat and deadlift are low due to the aforementioned knee. Stretch goal is to join 1k club by may 31st, and to go from 180->200 lbs. Good luck everyone! :)

I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). I assumed you were speaking of your bodyweight when you said go from 180 to 200lbs, so I added it that way. If I misunderstood, and you meant increasing weight on specific exercises, let me know.
Title: Re: Strength & Fitness 2016
Post by: Longwaytogo on January 10, 2016, 06:31:20 PM
No insurance for me as I have a high ($5K) deductible.

Firstly, that's bad news about the garage - the lack of respect for other people's property really annoys me. Are you sure you didn't leave the window at a friends house? ;)
Secondly, $5k deductible?!? Wow, is that typical? My contents insurance has a ~£100 deductible but maybe things are different in the US on that regard.

No not typical, most have $500 or $1000. I'm a contractor and do my own repairs on minor stuff and figure the insurance is mainly for big loss (like fire).

Bracken... that's awesome! I tried a pistol squat all the way down once and promptly fell over. I certainly need to do some work to get that low! Much impressed!

Scrubby & Longwaytogo... that sucks about the bikes and particularly the feelings the thefts have left. Hopefully you will both be able to replace the bikes soon.


+1 - Awesome job Bracken_Joy!

Thanks, I still have a cargo bike, going to try and log some miles on that Jan/Feb.

Got our makeup P90X in from Friday today, back at it 6:00 am tomm!
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on January 10, 2016, 06:39:09 PM
Thanks everyone! I'm getting really stiff already. We'll see how my proud vs sore ratio is tomorrow. Wish I had sauna access for recovery. (Seriously, anyone who goes to a gym... if you have sauna access and no health problems precluding it, go and sauna. Life changing, I swear. THE BEST. Especially on recovery days!)
Title: Re: Strength & Fitness 2016
Post by: karaishere on January 10, 2016, 07:37:56 PM
Thanks everyone! I'm getting really stiff already. We'll see how my proud vs sore ratio is tomorrow. Wish I had sauna access for recovery. (Seriously, anyone who goes to a gym... if you have sauna access and no health problems precluding it, go and sauna. Life changing, I swear. THE BEST. Especially on recovery days!)

A hot epsom salt bath can do wonders for sore/stiff muscles.
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on January 10, 2016, 07:57:27 PM
Thanks everyone! I'm getting really stiff already. We'll see how my proud vs sore ratio is tomorrow. Wish I had sauna access for recovery. (Seriously, anyone who goes to a gym... if you have sauna access and no health problems precluding it, go and sauna. Life changing, I swear. THE BEST. Especially on recovery days!)

A hot epsom salt bath can do wonders for sore/stiff muscles.

Ooooh that's a great idea. I have epsom salts already! I kinda forgot our tub is a tub, as I've never used it as such... roommate and all, seems icky. I'll just clean it right before use.
Title: Re: Strength & Fitness 2016
Post by: monstermonster on January 10, 2016, 08:17:18 PM
Internet reference for form: (http://www.progenexeurope.com/media/wysiwyg/Pistol_Squat.png)

Since it's not a loaded lift, a slight rounding of the back is fine... in defense of my rounding, haha.

I'm totally "ass to grass" though, which is what makes me so happy.

In figure skating, we call that "shoot the duck". No idea why, really, but there we go. Here's a video of someone doing a "shoot the duck" on ice (https://www.youtube.com/watch?v=l6m8vvKjYaI) (albeit in a spin, which we usually call a "sit spin"). Imagine it's me, because I'm not going to the rink to get a video of me doing this ;-P
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 10, 2016, 10:55:55 PM
We didn't snowshoe today...turns out neither one of us had adequate boots to wear...so we walked into to town to buy a pair for each of us...which annoyed the Mustachian in me. We walked a total of 7km today, lugging our purchases around with us. Home now. Cooking Pad Thai feast for dinner.

Snowshoeing tomorrow, probably on Cypress Mountain.

Did you buy snowshoes too or do you rent them? Looks like a fun activity but we don't get near enough snow around here to justify purchasing. A lot of resorts offer it but never looked tempting enough to get me to skip a day of skiing. Hope you have/had fun!!

Well, we didn't get to snowshoeing today EITHER...more on that in a bit. We have owned our own snowshoes for many years and usually get up on the local Vancouver mountains several times a year.

We left our place at around 9am with great intentions...sun was out, the mountain (we ended up going to Seymour Mountain based on allsummerlong's suggestion) beckoned invitingly as we got closer. The trouble was, it seems that half of Vancouver had the same idea. We were stopped halfway up the mountain by the resort staff...turns out ALL the upper parking lots were completely full. Already in a line up of at least 50 cars, we were not going to wait around...pulled a U-turn and drove back down. I knew it was going to be busy...but DAMN. I was going to post some pics in my Journal of some of the views from above Vancouver - they would have been AMAZING. Serious bummer.

Instead, we went home, dropped of our gear and went for a long walk along the banks of the Fraser River...10.3k, and roughly 500 calories burned according to DW's fitness tracker.

Pretty solid start to 2016, despite the snowshoe snafu - though I already want to tweak a few things.  It's a bit late to post a Week 1 summary...tomorrow morning then.
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 11, 2016, 03:34:45 AM
I'm totally "ass to grass" though, which is what makes me so happy.

Hrmmmm, I just had a little temper tantrum re: pistol squats over in my journal. They seem to be haunting me. My ass is decidedly above the grass :(

Are you wearing lifting shoes? I can't quite tell in the picture. If not, daaaum lady, I'm impressed. Hell, I'm impressed even with lifting shoes.

Damn, just read through your journal to locate said tantrum. That was so much smaller than little. :)

Well, we didn't get to snowshoeing today EITHER...more on that in a bit. We have owned our own snowshoes for many years and usually get up on the local Vancouver mountains several times a year.

We left our place at around 9am with great intentions...sun was out, the mountain (we ended up going to Seymour Mountain based on allsummerlong's suggestion) beckoned invitingly as we got closer. The trouble was, it seems that half of Vancouver had the same idea. We were stopped halfway up the mountain by the resort staff...turns out ALL the upper parking lots were completely full. Already in a line up of at least 50 cars, we were not going to wait around...pulled a U-turn and drove back down. I knew it was going to be busy...but DAMN. I was going to post some pics in my Journal of some of the views from above Vancouver - they would have been AMAZING. Serious bummer.

Instead, we went home, dropped of our gear and went for a long walk along the banks of the Fraser River...10.3k, and roughly 500 calories burned according to DW's fitness tracker.

Pretty solid start to 2016, despite the snowshoe snafu - though I already want to tweak a few things.  It's a bit late to post a Week 1 summary...tomorrow morning then.

Ever since the fire we had here that closed one of the (IMHO) inferior hiking trails, my go to spot has been ridiculously busy. Not as busy as what you experienced, but still. I don't go out into nature to be freaking social!!

I'm going to work on my weekly update, and have it posted here soon. Had an SS Journal to get caught up on, plus I started waking up and tossing and turning around 2:00am. When I do my workout in a few hours, the lack of sleep may make it an interesting start to this week. I might also push myself a bit and do something in addition to the Convict Conditioning stuff, just to ensure I am good and properly worn out.
Title: Re: Strength & Fitness 2016
Post by: alleykat on January 11, 2016, 05:00:39 AM
I have been exercising pretty consistently, except for yesterday.  Bad.  I have been rebounding and using the kettlebell.  I do feel it in my legs and I forgot how tired it makes me feel. But, I love it.  I am going to start keeping time and reps this week.  I have only been doing about 15 or 20 mins a day and want to start pushing myself a bit now.  I didn't want to strain anything and get hurt and then have to stop so I have been starting slow.  I have never kept a journal but it is time so I can measure my progress.

I am getting excited about getting into shape.

Title: Re: Strength & Fitness 2016
Post by: 2Birds1Stone on January 11, 2016, 06:04:37 AM
11 days into the year and I have been fairly consistent!

I beat my previous best mile time by 20 seconds clocking in at 6:29 last week.

Today I did squats and deadlifts for the first time this year. Mustered 275 x 5, 5 ,5 on squats and 315 x 5, 5 ,5 on deadlift. Last week I benched and got 245 x 5, 5, 5 so that is my "starting point" for the big 3!

This Saturday I have a 10 miles "race" which is really a Brewery run where I will likely jog, walk, crawl 10 miles to get 2 1/2 hours of all you can eat/drink at the after party.
Title: Re: Strength & Fitness 2016
Post by: Longwaytogo on January 11, 2016, 06:08:02 AM
Well, we didn't get to snowshoeing today EITHER...more on that in a bit. We have owned our own snowshoes for many years and usually get up on the local Vancouver mountains several times a year.

We left our place at around 9am with great intentions...sun was out, the mountain (we ended up going to Seymour Mountain based on allsummerlong's suggestion) beckoned invitingly as we got closer. The trouble was, it seems that half of Vancouver had the same idea. We were stopped halfway up the mountain by the resort staff...turns out ALL the upper parking lots were completely full. Already in a line up of at least 50 cars, we were not going to wait around...pulled a U-turn and drove back down. I knew it was going to be busy...but DAMN. I was going to post some pics in my Journal of some of the views from above Vancouver - they would have been AMAZING. Serious bummer.

Instead, we went home, dropped of our gear and went for a long walk along the banks of the Fraser River...10.3k, and roughly 500 calories burned according to DW's fitness tracker.

Pretty solid start to 2016, despite the snowshoe snafu - though I already want to tweak a few things.  It's a bit late to post a Week 1 summary...tomorrow morning then.

Adding more fuel to Lady snow's FIRE desire? Probably a lot less crowded on a Wednesday!!

Our local ski hills get packed since they are an 1.5 drive from DC/Baltimore. We usually have to drag our kids out of bed at 7:00 and let them eat breakfast in the car to even have a chance of getting any runs in pre-lines. By 10:00-10:30 you have a 30 min wait for the bunny-hill :(  Hopefully this year at least my older daughter will graduate to some better/bigger less crowded slopes. (they are 3 and 5)
Title: Re: Strength & Fitness 2016
Post by: Cromacster on January 11, 2016, 06:46:17 AM
Goals:

Drop 30lbs
Workout 4 days/week
Work on mobility 5 days/week by following MobilityWOD
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 11, 2016, 07:37:41 AM
Check In/Progress Update

Ah, the first week of 2016 is now complete. In recap, I'm primarily doing the 'Good Behavior' Convict Conditioning workout. This means that my main schedule is as follows: Mondays - push ups and leg raises; Wednesdays - pull ups and squats;Fridays - handstand push ups and bridges. I used to use my bike commute as a warm up, and it worked well when I still had an office. Since that is no longer the case, and I'm restarting at step 1, I decided a quick walk/jog for a couple of miles around the lake by my house would be a nice habit to get into. Hurrying it up and doing some simple 'just out of bed' stretches has been my warm up this past week, and it's worked well. One of the best things I've done so far was break down my understanding of different goal types. While they were pretty obvious, adding verbiage to them actually made them easier for me to stick to (at least so far). It also made things a bit more clear when explaining my goals to the other half, which has led to increased support from that arena as well.

All in all, it's been a pretty great 1st week. I was able to consistently perform my workouts, and I was able to start creating the mindset I talked about earlier. Enjoying the workout for it's own sake, maintaining awareness of how my body and how my muscles feel. While I'm working out, I don't even get down on myself for letting myself get this out of shape. There were a couple of moments later in the weekend where I wished it were possible to just skip to the part where I've got a solid strength base, and can accomplish the harder and more fun things already, but it passed relatively quickly, and then increased my desire to build a super solid foundation so that I can do these more advanced things easier. So yeah, I'm digging the journey, which is already a huge improvement over last year.

I've mentioned before that one of the things I liked about the CC program was the slow progressions and the focus on foundational strength. In case you haven't looked at the links in the goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035), each of the 10 steps of the 6 exercises contains 3 levels of progression: Beginner, Intermediate, and Progression standards. What I've been doing, and what I was planning on continuing to do, was focus on each step of the progression standards. As an example, the standards for step 1 of push ups are as follows:
So this past Monday, I did 1 set/10 wall push ups after my warm up. What I'm going to do moving forward is shoot for the progression standard on each workout. I will still spend at least 3 weeks on each step, even if that means I complete the progression standards 3x (foundation and all) with a focus on perfect form. I think that will add a bit of a challenge, and a bit quicker results, without losing any of the downside. While doing research on bodyweight training and injuries, I've found that injuries occur (at worse) right after one loses form. Since I stop the set the second my form becomes less than perfect, I've decided that upping the intensity of these workouts will, if at all, only nominally increase any risk of injury. It's time for week two!!!


Goals:
[...]

I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). And since I remembered typing your name last year (because what I thought it was was wrong), I'd ask you and everyone else who participated last year how the goals went last year? This year I plan to do a recap of the year, but for now, I'm just mostly curious.
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 11, 2016, 08:57:21 AM
[...]I'm totally "ass to grass" though, which is what makes me so happy.

In figure skating, we call that "shoot the duck". No idea why, really, but there we go. Here's a video of someone doing a "shoot the duck" on ice (https://www.youtube.com/watch?v=l6m8vvKjYaI) (albeit in a spin, which we usually call a "sit spin"). Imagine it's me, because I'm not going to the rink to get a video of me doing this ;-P

I've seen that move before, but didn't know what it was called. So you can do them on the ice? That's freaking awesome. How does that translate to doing hard ground stationary pistol squats? I'd almost think that the momentum on skates would make it a bit easier, but there isn't any forward movement (at least in that video), so I'm not certain. Have you tried doing pistols?

Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on January 11, 2016, 09:03:28 AM
[...]I'm totally "ass to grass" though, which is what makes me so happy.

In figure skating, we call that "shoot the duck". No idea why, really, but there we go. Here's a video of someone doing a "shoot the duck" on ice (https://www.youtube.com/watch?v=l6m8vvKjYaI) (albeit in a spin, which we usually call a "sit spin"). Imagine it's me, because I'm not going to the rink to get a video of me doing this ;-P

I've seen that move before, but didn't know what it was called. So you can do them on the ice? That's freaking awesome. How does that translate to doing hard ground stationary pistol squats? I'd almost think that the momentum on skates would make it a bit easier, but there isn't any forward movement (at least in that video), so I'm not certain. Have you tried doing pistols?

I do know that, based on my two experiences ice skating, me attempting that would be potentially lethal. Me ice skating: Step, scoot, BAM. Owwww.

Do you ice skate? I wasn't sure if your goals were related to ice skating or not, since I just looked on the tracking goals post.
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 11, 2016, 09:09:34 AM
[...]I'm totally "ass to grass" though, which is what makes me so happy.

In figure skating, we call that "shoot the duck". No idea why, really, but there we go. Here's a video of someone doing a "shoot the duck" on ice (https://www.youtube.com/watch?v=l6m8vvKjYaI) (albeit in a spin, which we usually call a "sit spin"). Imagine it's me, because I'm not going to the rink to get a video of me doing this ;-P

I've seen that move before, but didn't know what it was called. So you can do them on the ice? That's freaking awesome. How does that translate to doing hard ground stationary pistol squats? I'd almost think that the momentum on skates would make it a bit easier, but there isn't any forward movement (at least in that video), so I'm not certain. Have you tried doing pistols?

I do know that, based on my two experiences ice skating, me attempting that would be potentially lethal. Me ice skating: Step, scoot, BAM. Owwww.

Do you ice skate? I wasn't sure if your goals were related to ice skating or not, since I just looked on the tracking goals post.

I'm most certainly not making any goals as far as ice skating goes. You attempting that move would be potentially lethal, me attempting that move would be certainly lethal (although probably to someone else).
Unless you were referring to monstermonster, but looking at the goals there, it doesn't look like skating goals...unless the splits thing is for on ice limbo, which would be awesome and wince-worthy.
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on January 11, 2016, 09:15:12 AM
[...]I'm totally "ass to grass" though, which is what makes me so happy.

In figure skating, we call that "shoot the duck". No idea why, really, but there we go. Here's a video of someone doing a "shoot the duck" on ice (https://www.youtube.com/watch?v=l6m8vvKjYaI) (albeit in a spin, which we usually call a "sit spin"). Imagine it's me, because I'm not going to the rink to get a video of me doing this ;-P

I've seen that move before, but didn't know what it was called. So you can do them on the ice? That's freaking awesome. How does that translate to doing hard ground stationary pistol squats? I'd almost think that the momentum on skates would make it a bit easier, but there isn't any forward movement (at least in that video), so I'm not certain. Have you tried doing pistols?

I do know that, based on my two experiences ice skating, me attempting that would be potentially lethal. Me ice skating: Step, scoot, BAM. Owwww.

Do you ice skate? I wasn't sure if your goals were related to ice skating or not, since I just looked on the tracking goals post.

I'm most certainly not making any goals as far as ice skating goes. You attempting that move would be potentially lethal, me attempting that move would be certainly lethal (although probably to someone else).
Unless you were referring to monstermonster, but looking at the goals there, it doesn't look like skating goals...unless the splits thing is for on ice limbo, which would be awesome and wince-worthy.

If nothing else, this group has been great at expending my horizons in terms of just how many goals I *don't* have!
Title: Re: Strength & Fitness 2016
Post by: monstermonster on January 11, 2016, 09:19:43 AM
[...]I'm totally "ass to grass" though, which is what makes me so happy.

In figure skating, we call that "shoot the duck". No idea why, really, but there we go. Here's a video of someone doing a "shoot the duck" on ice (https://www.youtube.com/watch?v=l6m8vvKjYaI) (albeit in a spin, which we usually call a "sit spin"). Imagine it's me, because I'm not going to the rink to get a video of me doing this ;-P

I've seen that move before, but didn't know what it was called. So you can do them on the ice? That's freaking awesome. How does that translate to doing hard ground stationary pistol squats? I'd almost think that the momentum on skates would make it a bit easier, but there isn't any forward movement (at least in that video), so I'm not certain. Have you tried doing pistols?
To be fair, I'm a seriously rusty figure skater. Haven't been competitive in 10 years, stopped coach 5 years ago, so my "shoot the duck" is now more like "shoot near the duck".

Apparently, shoot the duck doesn't translate as well to pistol squat- tried it this morning at the gym. My form is good but flat-footed it's a bit shaky getting up more than once or twice if I get all the way down. The forward motion on ice helps, but getting out of it you usually bring your foot over your head or you transition into some other fancy thing like this (https://www.youtube.com/watch?v=IC8t3nOgVtU) or this when you get out of it (https://www.youtube.com/watch?v=TdP_djfEaGY), it's just a transitionary move.

Pistol squat gives me something new to aim for :-)
Title: Re: Strength & Fitness 2016
Post by: monstermonster on January 11, 2016, 09:22:44 AM
[...]I'm totally "ass to grass" though, which is what makes me so happy.

In figure skating, we call that "shoot the duck". No idea why, really, but there we go. Here's a video of someone doing a "shoot the duck" on ice (https://www.youtube.com/watch?v=l6m8vvKjYaI) (albeit in a spin, which we usually call a "sit spin"). Imagine it's me, because I'm not going to the rink to get a video of me doing this ;-P

I've seen that move before, but didn't know what it was called. So you can do them on the ice? That's freaking awesome. How does that translate to doing hard ground stationary pistol squats? I'd almost think that the momentum on skates would make it a bit easier, but there isn't any forward movement (at least in that video), so I'm not certain. Have you tried doing pistols?

I do know that, based on my two experiences ice skating, me attempting that would be potentially lethal. Me ice skating: Step, scoot, BAM. Owwww.

Do you ice skate? I wasn't sure if your goals were related to ice skating or not, since I just looked on the tracking goals post.

I'm most certainly not making any goals as far as ice skating goes. You attempting that move would be potentially lethal, me attempting that move would be certainly lethal (although probably to someone else).
Unless you were referring to monstermonster, but looking at the goals there, it doesn't look like skating goals...unless the splits thing is for on ice limbo, which would be awesome and wince-worthy.

If nothing else, this group has been great at expending my horizons in terms of just how many goals I *don't* have!

Oh no, I'm definitely not a skater anymore. But was competitive at a very high level all through my teens. I not only could do the splits back then, I could do them speeding in the air over frozen water while being thrown by a teenage boy. Oh, the fun of your youth.

My goals are more like "get in 1/4 as good of shape as you were when you spent 30 hours a week training."
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on January 11, 2016, 09:27:59 AM
[...]I'm totally "ass to grass" though, which is what makes me so happy.

In figure skating, we call that "shoot the duck". No idea why, really, but there we go. Here's a video of someone doing a "shoot the duck" on ice (https://www.youtube.com/watch?v=l6m8vvKjYaI) (albeit in a spin, which we usually call a "sit spin"). Imagine it's me, because I'm not going to the rink to get a video of me doing this ;-P

I've seen that move before, but didn't know what it was called. So you can do them on the ice? That's freaking awesome. How does that translate to doing hard ground stationary pistol squats? I'd almost think that the momentum on skates would make it a bit easier, but there isn't any forward movement (at least in that video), so I'm not certain. Have you tried doing pistols?

I do know that, based on my two experiences ice skating, me attempting that would be potentially lethal. Me ice skating: Step, scoot, BAM. Owwww.

Do you ice skate? I wasn't sure if your goals were related to ice skating or not, since I just looked on the tracking goals post.

I'm most certainly not making any goals as far as ice skating goes. You attempting that move would be potentially lethal, me attempting that move would be certainly lethal (although probably to someone else).
Unless you were referring to monstermonster, but looking at the goals there, it doesn't look like skating goals...unless the splits thing is for on ice limbo, which would be awesome and wince-worthy.

If nothing else, this group has been great at expending my horizons in terms of just how many goals I *don't* have!

Oh no, I'm definitely not a skater anymore. But was competitive at a very high level all through my teens. I not only could do the splits back then, I could do them speeding in the air over frozen water while being thrown by a teenage boy. Oh, the fun of your youth.

My goals are more like "get in 1/4 as good of shape as you were when you spent 30 hours a week training."

Love this goal.

Maybe this should be one of mine, too: stay active enough that you wake up like a healthy person and not so stiff/creaky and making pitiful moaning noises that you alarm your husband.
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 11, 2016, 09:46:20 AM
Apparently, shoot the duck doesn't translate as well to pistol squat- tried it this morning at the gym. My form is good but flat-footed it's a bit shaky getting up more than once or twice if I get all the way down. [...]
Pistol squat gives me something new to aim for :-)

So you can do at least one pistol on each leg? And you start getting shaky after 1 or 2? It might be translating better than you think, even if you can't do as many. That's not an easy move.

Oh, and for Sailor Sam, check out the squat progressions in the goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035) under Convict Conditioning. Some of the steps leading up to step 10 (the pistol), might help you go ass to grass.
Title: Re: Strength & Fitness 2016
Post by: monstermonster on January 11, 2016, 09:53:04 AM
Apparently, shoot the duck doesn't translate as well to pistol squat- tried it this morning at the gym. My form is good but flat-footed it's a bit shaky getting up more than once or twice if I get all the way down. [...]
Pistol squat gives me something new to aim for :-)

So you can do at least one pistol on each leg? And you start getting shaky after 1 or 2? It might be translating better than you think, even if you can't do as many. That's not an easy move.

Oh, and for Sailor Sam, check out the squat progressions in the goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035) under Convict Conditioning. Some of the steps leading up to step 10 (the pistol), might help you go ass to grass.

Oh nice! That squat progression is nice. I could only do a set of 2 on both sides without wanting a light hand-assist to get up. Can aim for a set of 10.
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 11, 2016, 10:00:48 AM
Apparently, shoot the duck doesn't translate as well to pistol squat- tried it this morning at the gym. My form is good but flat-footed it's a bit shaky getting up more than once or twice if I get all the way down. [...]
Pistol squat gives me something new to aim for :-)

So you can do at least one pistol on each leg? And you start getting shaky after 1 or 2? It might be translating better than you think, even if you can't do as many. That's not an easy move.

Oh, and for Sailor Sam, check out the squat progressions in the goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035) under Convict Conditioning. Some of the steps leading up to step 10 (the pistol), might help you go ass to grass.

Oh nice! That squat progression is nice. I could only do a set of 2 on both sides without wanting a light hand-assist to get up. Can aim for a set of 10.

Yeah, I love the progressions on all of them. I don't know that you are necessarily the target audience (even though it'd be helpful for anyone) since you are obviously kicking ass already, but if your knee gets shaky after the second rep (as opposed to the actual muscle), those progressions would be super helpful.
Title: Re: Strength & Fitness 2016
Post by: Cromacster on January 11, 2016, 10:08:35 AM
I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). And since I remembered typing your name last year (because what I thought it was was wrong), I'd ask you and everyone else who participated last year how the goals went last year? This year I plan to do a recap of the year, but for now, I'm just mostly curious.

From 2015:
Quote
Cromacster
  • 415lb Backsquat: Hit 400
  • 500lb Deadlift: Hit 460
  • 300lb Clean and Jerk: Hit 285
  • Lift 3X/week:Maintained through October
  • Cardio 1-2X/week: Maintained through October
  • 30 minutes/day of flexibility workMaintained relatively consistent.  Probably hit 3-4 days in a week.

I ended the year sidelined by injuries to my hip and back.  These are mostly related to posture and technique which I am now working on correcting.  I slacked much of the last 3 months of 2015.  The injuries affected my personal goals and I lost some motivation.  I found it hard to go to the gym when I couldn't do any of the things I enjoyed, so I avoided it.  I didn't have enough discipline to do the things I could do outside of the gym.  Also didn't do a good job to taper off the amount I was eating to match my workload.  So some extra weight packed on.

For 2016 I have refocused myself a bit.  I've started lifting again.  The injuries have healed and I am working to improve my posture and mobility issues.  I am mostly doing crossfit workouts and just enjoying working out with my friends again.  I am squatting again which makes me happy.  Nothing heavy yet, but a lot of tempo and pause work.
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 11, 2016, 10:27:35 AM
This is a somewhat devious thought, but maybe you can deliberately engineer a few more weekend snowshoeing bustups like this to convince Lady Snow that she needs to FIRE with you sooner rather than later -- I bet there is no problem parking on a Monday morning!

Yeah, LWTG also said as much a few posts earlier...just wait until I go down to the Baja in March without her...that will likely twist the knife again. At some point, she will be DONE  - and we can showshoe on empty trails mid-week to our hearts content. :)

Okay then...week 1 of 52 for 2016.

Monday: 10 mile stationary bike, 400 calories. Weights: shoulders, chest, triceps, traps.
Tuesday: 3 mile treadmill walk, 250 calories. Weights: legs, abs, lower back.
Wednesday: 13 mile stationary bike, 550 calories. Weights: arms, upper/middle back, lats.
Thursday: 5k walk (carrying 30 pounds for 2.5k), 300 calories.
Friday: 5.1k run, 350 calories (27:50 min)
Saturday: 7k walk (carrying 20 pounds for 3.5k)
Sunday: 10.3k river walk, 475 calories. (was supposed to be 5k snowshoe, dangit!)

Looking at this, the thing I don't like is how ALL my strength training stuff is shoehorned into the first three days of the week. In my defence, I did this because I was coming off an extended break from the holiday season and I was JONESING to get lifting again. I remembered all too well how much progress I had lost when I was in Mexico for a month with no lifting. Week 2 will feature a Monday, Wednesday, Friday strength session schedule with the intention of maintaining this going forward. This still might look like a fair bit of CARDIO, but it is actually considerably less than what I was doing in 2015...again, this is an attempt to bolster my strength gains for the first 3 months of this year. Everything I read on the subject suggests that excessive cardio can severely stunt muscle growth. I still feel decidedly "gangly"...genetics will probably dictate that I will never fully shake this fact, but I think I can still pack on some "beef". :) I am happy that even at this early stage, I can already feel the improved strength in my legs - it is really evident while running.

Nutrition wise, things are locked down pretty well. Today for example will begin with coffee and 4 scrambled egg whites on a piece of dry whole wheat toast. After gym, a big whey protien shake with some frozen fruit tossed in. Some raw veggies and a chicken breast in the afteroon. Cabbage soup (I made a HUGE batch of this last night - this is NOT sexy food. Ample amounts of hot sauce are needed for me to feel any enthusiasm towards it) for dinner with Lady Snow.

I'm leaving for the gym in about an hour...I fully expect it to be quite a bit less busy than last week as the New Year's resolution crowd begins to thin out. ;)

Last night, I found myself thinking about the reasons why I am doing all this. It is definitely some sort of combination of cababliity/vanity. Not sure about the ratio though. I certainly am doing this so I can pursue some of my hobbies at the highest levels possible...but I have to be honest enough to admit that I also want to look good - I think that this is a sort of overreaction to so many years of being embarrassed to be shirtless by the pool or beach. Hmm...if forced to reveal my motivation, I'd say 70% for Cabability, 30% for Vanity/Ego/Self-esteem. Looks like I took my honesty pills this morning.:)
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on January 11, 2016, 10:52:28 AM
Week One:

Primary Goal for January - Ride bike 4x/week - Check!

Other goals that will be concentrated one later:
Stretch Daily - twice
Convict Conditioning 2x/week - none :(
Go out to eat twice/month - One down already
Average 10k steps/day - averages 5.5k even though I made it over 10k Saturday

Tracked all food and stayed in a reasonable range, however my weight did not change at all

Don't forget though- muscle is more dense than fat, and often that hides body composition changes. Measuring at key points is often far more telling than weight changes. Also, because weight is far more subject to hydration shifts, while measurements (particularly the upper thighs and butt) aren't.
Title: Re: Strength & Fitness 2016
Post by: karaishere on January 11, 2016, 11:01:59 AM
I guess I should check-in with week 1?

Food - 3 meals and 2 snacks per day. Healthy choices of fresh veggies, lean meats, and not over-doing it on the grains or dairy. 3 meals were not healthy - chips & queso on Wednesday, a few onion rings on Friday, cheeseburger and fries on Sunday. Not the end of the world.

Measurements - No change yet. Might be salt bloat from the weekend. Might just be my low exercise program at the moment. Might not be long enough for change yet. My average daily calories were 1675, which is about right for my low-active days, so I don't think there's any major overeating going on.

Exercise - yoga on Mon, Wed, Friday; bike cardio on Tues + stability exercises; short 30s/2min run/walk on Thurs (3rd run since PT ended!!!); and a WOD + 1 mile walk outside (winter, y'all) on Sat.

I'm happy with my consistency.
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 11, 2016, 11:40:47 AM
[...]
Last night, I found myself thinking about the reasons why I am doing all this. It is definitely some sort of combination of cababliity/vanity. Not sure about the ratio though. I certainly am doing this so I can pursue some of my hobbies at the highest levels possible...but I have to be honest enough to admit that I also want to look good - I think that this is a sort of overreaction to so many years of being embarrassed to be shirtless by the pool or beach. Hmm...if forced to reveal my motivation, I'd say 70% for Cabability, 30% for Vanity/Ego/Self-esteem. Looks like I took my honesty pills this morning.:)

Kick ass first week!!! But of course, I expected nothing less. I've heard some similar things regarding cardio vs. strength/bulking up, but not at the levels it seems you're talking about. The stuff that I read about a while back was mostly regarding the way blood vessels react to different movements. I vaguely remember that it was something like blood vessels stay constricted while focusing on squats and stuff, and they open wider for more cardio based things like running (and maintain their, um...constriction levels?).

So you're currently at 30% vanity/ego/self-esteem motivation? Based on the most recent arm pic, I'd guess that a 'before' picture taken this month or last will provide enough positive feedback to where you can drop it down to 25% at least.

Oh, and while browsing last year's thread for an appropriate quote for AerynLee, I found this, from you:

Dang it, that's the one thing I wish I had done - take a "before" picture of myself before the majority of my weight came off. Might still do it, if only to monitor the progress of my "toning" phase.

It's still not too late. Also, how many people need to post 'before pictures' before you post one. You did say you were considering it.

Week One:

Primary Goal for January - Ride bike 4x/week - Check!

Awesome start!! Although you haven't joined the cycling challenge for this month yet.

I see that while I was writing this, you already responded to Bracken_Joy's comment regarding weight. As long as you don't let the daily fluctuations get you down, I don't think it's an issue. As a matter of fact, there was also this article (https://goo.gl/kBrgwz) linked about losing weight using data in the weight loss gauntlet (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/losing-weight-in-2016/). It's not my thing, since it's a bit too isolated for me, but I do lurk.

And here is a comment from last year that may provide additional ideas so that you don't get down on the whole weighing yourself daily thing, along with an idea:

My Strength & Fitness Goals for 2015

1.  to track my weight most days
I'll get you added when I get back home. You might want to rethink the weight every day thing, though. It fluctuates naturally, and can get some people down.

I'm ok with that.  I round out the numbers to smooth out some of the fluctuation but I'm not too concerned when I'm up a day or 3 and when I am up it motivates me to cut back a bit more.

Also, I am a bit of a sneaky son of a bitch, so smilla will get notified of this hopefully, and join in.
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 11, 2016, 11:52:12 AM
I'm not sure if anyone here has done Ironstrength for runners. It's a lot of bodyweight/movement/dumb bell work. It kicked my butt and I was not able to finish everything to the level he asked, but I plan to continue and work up to it. You can check it out here if interested: http://drjordanmetzl.com/ironstrength-workout/

I didn't look through it all, since I'm not a runner, but I did add this link to the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036). Thank you!!
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 11, 2016, 12:21:38 PM
I didn't join because I'm not riding outside. I can't even track distance "ridden" because my odo is connected to the front tire which isn't moving inside. I do need to invest in some cold weather gear so I can ride outside but I'm trying to resist spending too much money before I know I'll end up putting it to good use.
[...]

Thanks for the link. I might have to steal his spreadsheet. As much as I'm an excel fanatic I haven't done a daily tracking yet. I am able to keep from getting down about daily fluctuations because I've seen them fluctuate all over the place. It makes me think about what I'd done in the last day or two; eat too much sodium? drink soda? when did I poop last? And if I keep it up every day it is a motivation to keep doing better. When I ignore the scale is when my weight goes up

Fair enough, on all counts.
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 11, 2016, 02:48:21 PM
The skinny wimpy girly arms...

I dont think I'm buying this anymore...

;)
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on January 11, 2016, 05:13:14 PM
Well I didn't *think* I was sore today. And then I did this yoga sequence: https://youtu.be/wMd3XN1KZ3A (https://youtu.be/wMd3XN1KZ3A) At the first "extend arms above your head" I knew I was in trouble, haha. Haven't struggled that much with yoga in a while!

Also helped when the dog came up while I was in downward dog, licked my face, did the downward dog herself, then flopped in between my arms. Useful animal.
Title: Re: Strength & Fitness 2016
Post by: nnls on January 11, 2016, 06:30:00 PM
So far have been to the gym 6 times this year.

Have been doing the c210k app, and have finished week 3 (started this over Christmas) so hopefully in another 10 weeks I will be able to run the 10k!
Title: Re: Strength & Fitness 2016
Post by: SaskyStache on January 11, 2016, 10:28:36 PM
Aim to run one half marathon in 1h50min, and run the best beer booth at the Queen City Marathon.

Title: Re: Strength & Fitness 2016
Post by: jordanread on January 12, 2016, 09:16:27 AM
Also helped when the dog came up while I was in downward dog, licked my face, did the downward dog herself, then flopped in between my arms. Useful animal.

That is an amazing mental image. Dogs are great for working out. One of mine got a tendon sliced by some douche when he was young, and I can actually play at the park and run him into the ground!! The other one has a reservoir of energy that I can't compete with, although I try.
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 12, 2016, 11:51:33 AM
Aim to run one half marathon in 1h50min, and run the best beer booth at the Queen City Marathon.

I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). Welcome.

Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on January 12, 2016, 02:52:41 PM
Went snowshoeing! Did 6 miles in 2 hours, which is way faster than we thought it would go.

We did Trillium Lake, which during the summer looks like this:
(http://www.nwhiker.com/footers/trilliumLAKE.jpg)

But instead today looked like the image attached. Still, it was lots of fun and I'm glad I'm not completely out of hiking shape, since the last hike I took was before Thanksgiving!
Title: Re: Strength & Fitness 2016
Post by: mspym on January 12, 2016, 09:56:20 PM
I finally got around to starting Convict Conditioning. The very first level of the handstand pushup is just holding a headstand for 30 seconds. I made it maybe 20 seconds before I felt I had to stop because of my neck. I'm sure some of that is the fact I have an extra 40ish pounds that need gone. But I was wondering if anyone had suggestions on how to do headstands correctly without damaging your neck

Hi, it depends on your handstand method but the general idea is to hold the weight on your arms and shoulders not your neck at all. When I do them, I focus on keeping my shoulder-blades down my back and away from my ears. Easiest way I've found is to pretend I am pushing my hands or forearms down and into the ground - you should be able to lift yourself so there is a gap between your head and the ground. It can also help to focus on keeping your legs strong - toes back and trying to keep your inner ankle bones touching.
Title: Re: Strength & Fitness 2016
Post by: monstermonster on January 13, 2016, 09:14:17 AM
I finally got around to starting Convict Conditioning. The very first level of the handstand pushup is just holding a headstand for 30 seconds. I made it maybe 20 seconds before I felt I had to stop because of my neck. I'm sure some of that is the fact I have an extra 40ish pounds that need gone. But I was wondering if anyone had suggestions on how to do headstands correctly without damaging your neck

Hi, it depends on your handstand method but the general idea is to hold the weight on your arms and shoulders not your neck at all. When I do them, I focus on keeping my shoulder-blades down my back and away from my ears. Easiest way I've found is to pretend I am pushing my hands or forearms down and into the ground - you should be able to lift yourself so there is a gap between your head and the ground. It can also help to focus on keeping your legs strong - toes back and trying to keep your inner ankle bones touching.

When I first learned to do headstands, I learned to do them in two ways: 1) against the wall like this (https://www.youtube.com/watch?v=igdSYEx6Ydo) and 2) half-piked like this:
(http://easyyogaathome.com/wp-content/uploads/2015/08/headstand-sirsasana-ii-yoga-lily-yoga-classes-in-milton-.jpg)
Title: Re: Strength & Fitness 2016
Post by: Sailor Sam on January 13, 2016, 11:12:34 AM
I finally got around to starting Convict Conditioning. The very first level of the handstand pushup is just holding a headstand for 30 seconds. I made it maybe 20 seconds before I felt I had to stop because of my neck. I'm sure some of that is the fact I have an extra 40ish pounds that need gone. But I was wondering if anyone had suggestions on how to do headstands correctly without damaging your neck

You can also try a forearm supported headstand, like the picture. It stabilizes you, and adds some support at the crown of your head. It might take some pressure off you neck.

(http://blog.gaiam.com/wp-content/uploads/2009/10/DSC_0147-204x300.jpg)

You could also start at a lower level than convict conditioning uses. Nothin' saying you can't headstand for 10 sec, and work from there. Every body is different, after all.
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 13, 2016, 11:30:51 AM
Turns out Lady Snow can damn near do a full pistol squat.

Not sure if I have mentioned this before, but we are kind of competitive with one another...and she exhibited considerable GLEE that I could not not even remotely my own pistol squat. it's not verbalized a lot, but the undercurrent of it is always there, under the surface. She mentioned in passing that she might want to join me for a few weight sessions this year...I know she is noticing (and appreciating) some of the positive changes in my physique...and I think she wants to try and join in on the fun. For the past 7 years, her fitness level has simply put mine to shame (and I felt no little shame of my own over this). I think a case could be made now that I have surpassed her in certain areas of fitness (but not lower body strength and flexibility apparently), and she is showing signs she wants to close this gap.

+1 to "spousal competition" as an additional training tool. :)

And Spartana: I saw that you threw down the gauntlet in terms of the "arms race". Will get back to you on that. ;)
Title: Re: Strength & Fitness 2016
Post by: Sailor Sam on January 13, 2016, 01:10:59 PM
Cut :23 off my 3 mile time on the treadmill this morning, coming in at 33:02.  I felt like I was going to puke a couple of times, but kept going.  Only 3:02 left to cut to meet my original goal.  Well, maybe a few seconds more because I think I set my original goal at 5k, which is 3.1 miles.  Anyway, I think I probably need to focus on smaller incremental gains, so that I don't overdo it and injure myself and/or end up puking all over the treadmill.    So maybe reducing by just :10 per week?  That would get me to around 32 minutes by the end of February,  31 minutes by early April, and my target of 30 minutes by late May.  I'd be pretty happy with that level of progress, actually.

Hey lhamo, have you checked out any of the programs/apps designed to increase your pace? They work like the original learn-to-run programs, focusing on intervals. Instead of run/walk, you have run/run-faster. Maybe you're already using a program, but I thought I'd poke my nose in.
Title: Re: Strength & Fitness 2016
Post by: hudsoncat on January 13, 2016, 02:11:37 PM
Winter has finally shown up where I live. We got our first measurable amount of snow yesterday and the temperature dropped. I stepped out for my run last night, hit my watch, and stood for a second before promptly turning around and going back in the house. I headed to the Y and ran 3 miles on the treadmill instead. I'll likely do so again tonight since the current temperature is 9 degrees with a "feels like" -2. Tomorrow and Friday are supposed to be low 40's before promptly dropping back to a high of 25 on Saturday and 16 on Sunday. Rude.

I'm posting mostly so that I do not just go home and forget about the Y, if it's posted public(ish) I'll do it.Hence the reason for joining the thread in the first place. The cold has really pulled my running motivation. And really, all my motivation for anything that does not include being huddled in a blanket on my couch with tea.
Title: Re: Strength & Fitness 2016
Post by: Kerowyn on January 13, 2016, 02:14:09 PM
Checking in: I completed my 4 weeks of 1-per-week walks last week. However, I was then wiped out with a nasty cold and was home from work the first two days of this week. I'm going to skip the walks this week to give my poor lungs a chance to recover. Hopefully, next week I will be able to go to the roller skating rink and do two walks, but we'll see.

Maybe I'll take a "before" shot, but only if jordanread posts one first. (Or did I miss it?) It did occur to me that this would be a reasonably productive use of the selfie stick I was given for Christmas.
Title: Re: Strength & Fitness 2016
Post by: dogboyslim on January 13, 2016, 02:27:03 PM
Relative noob to the site and just saw this.

My goals for the year include :

To do this, I'm following a plan that has 1 rest day, a cycle/swim day, a run day, a cycle/run day, a cycle swim day, a long cycle day and a long run/swim day.

As of 1/13: I'm down to 226 lbs, following a diet that is avoiding processed sugars and limits non veggie/fruit carbs to pre-workout and mornings.  I was concerned with the rapid weight loss, but my workout quality has not yet suffered.

Things I'm still needing to improve, morning workouts.  I do my workouts after work, and with the two items, I need to split them up more.
Title: Re: Strength & Fitness 2016
Post by: mspym on January 13, 2016, 03:04:24 PM
I finally got around to starting Convict Conditioning. The very first level of the handstand pushup is just holding a headstand for 30 seconds. I made it maybe 20 seconds before I felt I had to stop because of my neck. I'm sure some of that is the fact I have an extra 40ish pounds that need gone. But I was wondering if anyone had suggestions on how to do headstands correctly without damaging your neck

Hi, it depends on your handstand method but the general idea is to hold the weight on your arms and shoulders not your neck at all. When I do them, I focus on keeping my shoulder-blades down my back and away from my ears. Easiest way I've found is to pretend I am pushing my hands or forearms down and into the ground - you should be able to lift yourself so there is a gap between your head and the ground. It can also help to focus on keeping your legs strong - toes back and trying to keep your inner ankle bones touching.
Convict Conditioning has a specific progression and it starts with a headstand, otherwise I'd be staying off my neck.

When I first learned to do headstands, I learned to do them in two ways: 1) against the wall like this (https://www.youtube.com/watch?v=igdSYEx6Ydo) and 2) half-piked like this:
(picture)
I'm at work so I can't watch the video yet but the half-piked picture looks like a perfect way to move weight off my neck/head. I used to do this a a kid but had forgotten about it, I'll have to try it again. Thanks!

Hey not suggesting you don't do the head stand but these are ways to think about your body positioning that help to train correct posture and reduce the chance of injuries so that you can build up to the full times.
Title: Re: Strength & Fitness 2016
Post by: bloomability on January 13, 2016, 04:46:19 PM
I don't use a program, but kind of wing it with my own interval-type approach.  Today I ran mostly at 5.5 mph -- got to about 20 minutes before I was feeling like puking the first time, so stepped it down to 5.0 and then worked my way back up to 5.5, then back down to 5.0 and kicked it up by .1 intervals in the last 10 minutes until I got to 6.5 (in the last 30 seconds -- can't sustain that pace yet).

I will probably go back to using the Hal Higdon system, which has worked for me in the past.  I did the beginner level 5k training program last fall.  I should step it up to the intermediate level now, I guess.

The interval approach really helped me with getting me to breathe and recover better. I didnt see noticible time improvement until I added strength training.

I dont know what time, tools, or desire for strength training, but I'm sure we'd be able to help if you want!
Title: Re: Strength & Fitness 2016
Post by: bloomability on January 13, 2016, 04:49:11 PM
I finally got around to starting Convict Conditioning. The very first level of the handstand pushup is just holding a headstand for 30 seconds. I made it maybe 20 seconds before I felt I had to stop because of my neck. I'm sure some of that is the fact I have an extra 40ish pounds that need gone. But I was wondering if anyone had suggestions on how to do headstands correctly without damaging your neck

Hi, it depends on your handstand method but the general idea is to hold the weight on your arms and shoulders not your neck at all. When I do them, I focus on keeping my shoulder-blades down my back and away from my ears. Easiest way I've found is to pretend I am pushing my hands or forearms down and into the ground - you should be able to lift yourself so there is a gap between your head and the ground. It can also help to focus on keeping your legs strong - toes back and trying to keep your inner ankle bones touching.
Convict Conditioning has a specific progression and it starts with a headstand, otherwise I'd be staying off my neck.

Hey not suggesting you don't do the head stand but these are ways to think about your body positioning that help to train correct posture and reduce the chance of injuries so that you can build up to the full times.
Sorry, I think I mis-read your first post. As for holding the weight on my arms instead of my head/neck...I'd love to but I am incredibly weak in my upper body (as much as it hurts my pride to admit that). I did try to yesterday but it didn't help much :( Definitely something for me to work on, and carefully to avoid injury

For handstands, I put my feet on a bench or box or couch to get upside down but it's not my entire bodyweight. That may be a good spot for you as you work out hand and head positioning.
Title: Re: Strength & Fitness 2016
Post by: alleykat on January 14, 2016, 04:52:08 AM
I did a good solid 10 minutes on my rebounder yesterday.  Starting slowly but surely.  I know it wasnt much but I sure can feel it.  I got off track these last few days but I am back. I need to start exercising in the morning. I am not the most energetic in the morning but know at least I will get it in.

Some of you are so inspiring.  I am going to check out the convict conditioning. I think I have been living under a rock.
Title: Re: Strength & Fitness 2016
Post by: karaishere on January 14, 2016, 07:34:54 AM
I finally got around to starting Convict Conditioning. The very first level of the handstand pushup is just holding a headstand for 30 seconds. I made it maybe 20 seconds before I felt I had to stop because of my neck. I'm sure some of that is the fact I have an extra 40ish pounds that need gone. But I was wondering if anyone had suggestions on how to do headstands correctly without damaging your neck

Hi, it depends on your handstand method but the general idea is to hold the weight on your arms and shoulders not your neck at all. When I do them, I focus on keeping my shoulder-blades down my back and away from my ears. Easiest way I've found is to pretend I am pushing my hands or forearms down and into the ground - you should be able to lift yourself so there is a gap between your head and the ground. It can also help to focus on keeping your legs strong - toes back and trying to keep your inner ankle bones touching.
Convict Conditioning has a specific progression and it starts with a headstand, otherwise I'd be staying off my neck.

Hey not suggesting you don't do the head stand but these are ways to think about your body positioning that help to train correct posture and reduce the chance of injuries so that you can build up to the full times.
Sorry, I think I mis-read your first post. As for holding the weight on my arms instead of my head/neck...I'd love to but I am incredibly weak in my upper body (as much as it hurts my pride to admit that). I did try to yesterday but it didn't help much :( Definitely something for me to work on, and carefully to avoid injury

For handstands, I put my feet on a bench or box or couch to get upside down but it's not my entire bodyweight. That may be a good spot for you as you work out hand and head positioning.

Also, if you don't have the strength to lower all the way down with your feet on a box, then you could also try doing a pike push-up (with your feet on the floor). Remember, it's okay if you need to start at step 0 if step 1 of the HSPU in Convict Conditioning is too difficult.
Title: Re: Strength & Fitness 2016
Post by: monstermonster on January 14, 2016, 08:58:07 AM
This morning was my last class on the cheap trial at Fancy-5-Block-Away-Gym. I feel a great loss. Don't think I can justify $88/month when I can get a perfectly nice gym 3 miles away for $19/month. But I'm still sad about it. I liked that place. And I enjoyed having someone yell at me telling me what to do at 6AM instead of having to figure it out myself.
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 14, 2016, 09:41:46 AM
Checking in: I completed my 4 weeks of 1-per-week walks last week. However, I was then wiped out with a nasty cold and was home from work the first two days of this week. I'm going to skip the walks this week to give my poor lungs a chance to recover. Hopefully, next week I will be able to go to the roller skating rink and do two walks, but we'll see.

Maybe I'll take a "before" shot, but only if jordanread posts one first. (Or did I miss it?) It did occur to me that this would be a reasonably productive use of the selfie stick I was given for Christmas.

I did. There were some issues based on changes syncing, so sometimes the image would go wonky, but I think it's all good now. Here is the post with my "before" picture (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg924313/#msg924313).

I finally got around to starting Convict Conditioning. The very first level of the handstand pushup is just holding a headstand for 30 seconds. I made it maybe 20 seconds before I felt I had to stop because of my neck. I'm sure some of that is the fact I have an extra 40ish pounds that need gone. But I was wondering if anyone had suggestions on how to do headstands correctly without damaging your neck

You've gotten a lot advice and guidance so far, so I figured I'd throw in my $.02. I also have trouble with the headstands, and it's all based on weak ass neck muscles. For me, I'm just trying to push through the time limits as long as I can maintain form. However, after reading a few different articles about people struggling with it, I found something that pointed me to Convict Conditioning 2. There is an actual entire section in there based on neck strength. I'll paste a few different excerpts on the first step (wrestler bridges), along with some things from throughout that section.
Title: Re: Strength & Fitness 2016
Post by: monstermonster on January 14, 2016, 12:46:28 PM
This morning was my last class on the cheap trial at Fancy-5-Block-Away-Gym. I feel a great loss. Don't think I can justify $88/month when I can get a perfectly nice gym 3 miles away for $19/month. But I'm still sad about it. I liked that place. And I enjoyed having someone yell at me telling me what to do at 6AM instead of having to figure it out myself.

Are there other places in your budget where you could cut back a bit to make up the difference, and keep going to the more expensive gym?  Finding a place that works for you can be hard.  Personally I'd probably cut back elsewhere to make up for the cost, and consider it an investment in my health and well being.
I wish. I have a pretty bare-bones spending budget because of my glamourous nonprofit income and saving 50% of my income. The only place with some wiggle room is my savings for a trip on the trans-siberian railway next year (which I consider spending so it comes out of my spending paycheck) and my bar budget ($40/month), which still wouldn't make up the difference. Bar budget is a bit of a professional/domestic bliss necessity. $88/month is 3% of my take-home income and 6% of my spending.

Am considering maybe just doing to gym in the bad-weather months when it's impossible to run outside safely weekdays (it's pitch black when I leave for & get home from work and I have the running coordination of a 2-year-old). That could bring it down to $30/month when annualized.
Title: Re: Strength & Fitness 2016
Post by: monstermonster on January 14, 2016, 12:48:15 PM
In other news, I dropped my phone while getting it out of my purse in the parking lot and shattered the screen.   So this was kind of an expensive workout....
Aww, sorry to hear that :( Do you have a warranty/insurance/applecare or are you too mustachian for that nonsense?
Title: Re: Strength & Fitness 2016
Post by: Kerowyn on January 14, 2016, 02:19:32 PM
Checking in: I completed my 4 weeks of 1-per-week walks last week. However, I was then wiped out with a nasty cold and was home from work the first two days of this week. I'm going to skip the walks this week to give my poor lungs a chance to recover. Hopefully, next week I will be able to go to the roller skating rink and do two walks, but we'll see.

Maybe I'll take a "before" shot, but only if jordanread posts one first. (Or did I miss it?) It did occur to me that this would be a reasonably productive use of the selfie stick I was given for Christmas.

I did. There were some issues based on changes syncing, so sometimes the image would go wonky, but I think it's all good now. Here is the post with my "before" picture (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg924313/#msg924313).

 
But but but...it's not there anymore - unless you are the girl in the FIRE unitard that is :-)!

Oh, I remember that post now--I could never see it, and I went back and forth between thinking it's my work internet and thinking it's the picture... now I don't know what to think! Either way, though, the picture shows up as a broken link to me.
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 14, 2016, 02:43:07 PM
OK guys, we have a breakthrough.  It was a beautiful sunny morning so I threw caution to the wind and decided to try running outside again.  In the cold.  Couldn't manage a sustained 3 miles (my nose was running too much and I needed to take breaks)...

In bummer news, I dropped my phone while getting it out of my purse in the parking lot and shattered the screen.   So this was kind of an expensive workout....

It appears that LS and yourself have something in common...when she runs/hikes outside in the cold or damp she becomes a SNOT FACTORY...though perhaps you are just  limited to "severe dripping" - LS would LOVE to have your problem if that's the case. ;) I prefer running outside over the gym treadmill, not only because I do not suffer from this nasal issue, but because my gym is right next to a swimming pool. The damn CHLORINE FUMES are horrendous, and when I'm doing extreme cardio stuff I start to feel woozy from it...I sometimes wonder if I'm doing damage to myself in there. To make it worse, the gym is on a platform ABOVE the pool and various hot tubs...so the fumes are probably rising and concentrating in the gym area. Just great. I'd consider relocating to another one, but it is good value and it is literally a block away.

Congrats on the run...when I went into the gym this morning is was cloudy and gray...when I emerged it was to brilliant sunshine...love that. Bummer is an understatement on the phone. Been there a few times myself. :(
Title: Re: Strength & Fitness 2016
Post by: Sailor Sam on January 14, 2016, 04:37:07 PM
OK guys, we have a breakthrough.  It was a beautiful sunny morning so I threw caution to the wind and decided to try running outside again.  In the cold.  Couldn't manage a sustained 3 miles (my nose was running too much and I needed to take breaks), but I did the following:

It's so freaking nice today! I hiked up to the top of 65th & 35th on View Ridge, just to stare open mouthed at the Cascades. All that fluffy snow, and my knee is still to fuckered up to ski :(

Did you know that the reason your nose runs in the cold is because your cillia are frozen, and can't wave the snot back up against gravity? True story. Scouts honour.
Title: Re: Strength & Fitness 2016
Post by: karaishere on January 14, 2016, 07:00:06 PM
Made some tiny progress today. I added an extra round to my run/walk plan. I'll take it.
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 15, 2016, 05:12:54 AM
[...](it's pitch black when I leave for & get home from work and I have the running coordination of a 2-year-old)[...]

But a well lit up 2 year old?

Oh, I remember that post now--I could never see it, and I went back and forth between thinking it's my work internet and thinking it's the picture... now I don't know what to think! Either way, though, the picture shows up as a broken link to me.

Yeah, this is the only link I've had issues with, and I think it's because I tried to resize it after it had already been auto backed up. I was trying to match Zikoris' pose and resolution. Here (https://goo.gl/photos/PVjQ7dH3pdLA56K99) is a non-embedded image. I might do another standard pose similar to last year's too.

I love chlorine :)    Granted, my last three community pools have relied on some salt, to reduce chlorine. But hours after my swim (and post-swim shower) on Monday, I was sniffing my skin in front of someone and saying, "Mmmmmm...thank you, Chlorine, for continuing to relax me even hours after the swim..." The funny thing is, I'm quite sensitive to some chemicals/chemical smells, just not that one. Can't wait to get in there tomorrow!!

It's interesting that you are sensitive to some chemicals but like chlorine. Most people I've met are the opposite of that.
Title: Re: Strength & Fitness 2016
Post by: big_owl on January 15, 2016, 05:46:10 AM
The skinny wimpy girly arms...

I dont think I'm buying this anymore...

;)
Well I am more Olive Oyl these days and less Ronda Rousey :-)! Here's a current before shot of my arm (more arm porn :-)!!) - will see what I can do to build them up in next 3 weeks or so while I will be off line. Here's a before-before shot of arms when I played more volley ball. (sorry all blurry from extreme cropping and crappy cell phone camera). Now Jon Snow I've showed you mine so your turn ;)

4-6 rep EZ-bar curls, heaviest weight you can muster for at least 4 reps.

Arms are showing some good definition so all you need is more muscle.  Is that a front lat spread I'm seeing in the second pic?
Title: Re: Strength & Fitness 2016
Post by: hudsoncat on January 15, 2016, 06:22:24 AM
Just a reminder this morning to be aware if you are being active outside, especially in the dark. I almost hit a runner in my neighborhood this morning. We do not have sidewalks and the neighborhood is not well lit, but she was running toward traffic as she should. There was a car coming at toward me and in the glare of their lights, I never saw the runner until my window was past their headlights. It was almost too late. If she hadn't jumped in the grass, I would have hit her. As the driver, I was not distracted at the time (not on my phone, not fiddling with the radio, etc.) and going under the sleep limit, I just didn't see her. I'm a little shaken by the close call, so I'm sure she is also (I wish now I had stopped).

I've been that runner jumping in the ditch. I know that we all know this stuff, but it bears repeating at times as a reminder. Run/walk against traffic when sidewalks are unavailable. Wear reflective gear (I've had this vest: http://www.amazon.com/Tuvizo-Reflective-Vest-High-Visibility/dp/B00LW487IU for about a year, I like it and it's reasonably priced as it is frequently on sale). Wear lights. There are a ton of great options out there today. Even without wearable lights, carry a flashlight that you can turn on if cars are coming. Wear bright clothing. Even without reflective pieces, seeing someone in bright orange is easier than all black (side note: what is up with running companies making so much winter outer gear in black? Do they want us to be ninjas? Don't they know people have to run in the dark?).

Just be safe.
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 15, 2016, 09:04:59 AM
Here[/url] is a non-embedded image. I might do another standard pose similar to last year's too.

That's you?!? ohmygoodness, you're so cute and funny! :)

I'm glad the excrutiating pain on my face brought you joy.

Also, because I just recently saw this video in another thread, and I want Bakari to join in (I posted a link to his blog when replying to scrubbyfish), and it's even related to fitness, here it is:

https://youtu.be/MkoI_8l60Ag (https://youtu.be/MkoI_8l60Ag)
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 15, 2016, 09:47:38 AM
Just a reminder this morning to be aware if you are being active outside, especially in the dark. I almost hit a runner in my neighborhood this morning. We do not have sidewalks and the neighborhood is not well lit, but she was running toward traffic as she should. There was a car coming at toward me and in the glare of their lights, I never saw the runner until my window was past their headlights. It was almost too late. If she hadn't jumped in the grass, I would have hit her. As the driver, I was not distracted at the time (not on my phone, not fiddling with the radio, etc.) and going under the sleep limit, I just didn't see her. I'm a little shaken by the close call, so I'm sure she is also (I wish now I had stopped).

I've been that runner jumping in the ditch. I know that we all know this stuff, but it bears repeating at times as a reminder. Run/walk against traffic when sidewalks are unavailable. Wear reflective gear (I've had this vest: http://www.amazon.com/Tuvizo-Reflective-Vest-High-Visibility/dp/B00LW487IU for about a year, I like it and it's reasonably priced as it is frequently on sale). Wear lights. There are a ton of great options out there today. Even without wearable lights, carry a flashlight that you can turn on if cars are coming. Wear bright clothing. Even without reflective pieces, seeing someone in bright orange is easier than all black (side note: what is up with running companies making so much winter outer gear in black? Do they want us to be ninjas? Don't they know people have to run in the dark?).

Just be safe.

Good point. As mentioned below:

[...](it's pitch black when I leave for & get home from work and I have the running coordination of a 2-year-old)[...]

But a well lit up 2 year old?

Actually, as far as the dark clothing goes, that's my favorite! On a bike ride in the dark a while ago, I didn't plan ahead and my lights went out. Since all of my cold weather gear (and biking gear actually) is all black, I totally felt like a ninja. I went so far as to work on a good method of mounting a sword scabbard on my bike. The instant the light went out, I realized how silent I was, and figured it would be the absolute perfect transportation for ninjas.
Title: Re: Strength & Fitness 2016
Post by: Bakari on January 15, 2016, 09:59:40 AM
I realized how silent I was, and figured it would be the absolute perfect transportation for ninjas.


particularly with a coaster brake (or other roller hub), since they don't click when you coast
Title: Re: Strength & Fitness 2016
Post by: monstermonster on January 15, 2016, 10:29:54 AM

[...](it's pitch black when I leave for & get home from work and I have the running coordination of a 2-year-old)[...]

But a well lit up 2 year old?

Actually, as far as the dark clothing goes, that's my favorite! On a bike ride in the dark a while ago, I didn't plan ahead and my lights went out. Since all of my cold weather gear (and biking gear actually) is all black, I totally felt like a ninja. I went so far as to work on a good method of mounting a sword scabbard on my bike. The instant the light went out, I realized how silent I was, and figured it would be the absolute perfect transportation for ninjas.


My bike has germany-standard generator lights (did you know all bikes in Germany, except racing bikes exclusively for racing, must be sold with powerful installed generator lights? Once we stop seeing bikes as toys in the US, and as vehicles, maybe we'll actually work to get that kind of regulation. And maybe we'll name the regulatory agency something easier to say than StraŖenverkehrszulassungsordnung).

But my human self while running? Other than a reflective striping on my running hoodie, I don't have have anything to make me stand out. This is why I don't run in the dark. Also because I trip on uneven sidewalk. Unfortunately, in the winter here the dark is 18 hours of the day in the winter. Hence the lazy.

Title: Re: Strength & Fitness 2016
Post by: horsepoor on January 15, 2016, 11:07:07 AM
Just a reminder this morning to be aware if you are being active outside, especially in the dark. I almost hit a runner in my neighborhood this morning. We do not have sidewalks and the neighborhood is not well lit, but she was running toward traffic as she should. There was a car coming at toward me and in the glare of their lights, I never saw the runner until my window was past their headlights. It was almost too late. If she hadn't jumped in the grass, I would have hit her. As the driver, I was not distracted at the time (not on my phone, not fiddling with the radio, etc.) and going under the sleep limit, I just didn't see her. I'm a little shaken by the close call, so I'm sure she is also (I wish now I had stopped).

I've been that runner jumping in the ditch. I know that we all know this stuff, but it bears repeating at times as a reminder. Run/walk against traffic when sidewalks are unavailable. Wear reflective gear (I've had this vest: http://www.amazon.com/Tuvizo-Reflective-Vest-High-Visibility/dp/B00LW487IU for about a year, I like it and it's reasonably priced as it is frequently on sale). Wear lights. There are a ton of great options out there today. Even without wearable lights, carry a flashlight that you can turn on if cars are coming. Wear bright clothing. Even without reflective pieces, seeing someone in bright orange is easier than all black (side note: what is up with running companies making so much winter outer gear in black? Do they want us to be ninjas? Don't they know people have to run in the dark?).

Just be safe.

Good advice!

I just wanted to mention that I found some reflective tape in the sewing section at Wal-Mart, so it can be added to clothes you've already got. 

I wear a headlamp and make sure to point it towards cars so they see me coming down a dark street.  And I keep my black dog on the curb side and have a red flashing LED clip light to wear when it's really dark. 

Glad you avoided an accident.
Title: Re: Strength & Fitness 2016
Post by: Friar on January 16, 2016, 06:29:46 AM
Did my fourth session of hell-yoga (Bikram) today. I can now almost make it through the entire session without having a lie down. Still not all there with stability so I keep falling over.

Title: Re: Strength & Fitness 2016
Post by: jordanread on January 16, 2016, 11:21:27 AM
I realized how silent I was, and figured it would be the absolute perfect transportation for ninjas.


particularly with a coaster brake (or other roller hub), since they don't click when you coast
So what goals do you want me to add for you?
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 16, 2016, 03:19:50 PM
If you are determined to run outside year-round in the PNW, you quickly learn how to read weather radar imagery so that you can time your runs in between bouts of precipitation. I identified such an opening this morning and quickly rounded up Lady Snow and we went for a 6k run...33 minutes. Not terribly fast, but our route had some killer hills...and we may or may not have been feeling the after effects of our Friday night red wine tradition. ;)
Title: Re: Strength & Fitness 2016
Post by: Icecreamarsenal on January 16, 2016, 09:54:36 PM
Hi, I'd like to join.
My primary goal is to get from a BMI of 28.5 to a BMI of 25.  This means a drop in weight at 5'9" from 193 to 169.
In 2015 I made it from 202 to 180, back up to 193 as of this evening.  Fasting weight is about 189.

Just eating healthier, less/no carbs, some sort of weird paleo/whole30 variation, more body-movement exercises (yoga, playing with kids), a little 10lb kettlebell action while waiting for load-screens.  Looks like everybody is making good progress.  Let's keep it up!
Morning fasting weight lbs
1/1/15 189
1/5/15 186

1/16/16 185 BMI 27.3
I expect this to fluctuate as the alcohol and eating out is in full effect still this new year, canceling out all my gains (losses) from cutting out bread and rice.
Title: Re: Strength & Fitness 2016
Post by: Tyson on January 16, 2016, 11:21:19 PM
Bought some good running shoes with some of the money I got for Christmas this year.  Started with a short 5 minute run today, will try to increase my time by 2 minutes every week till I get to 30 minutes.  After that I'll keep it at 30 minutes and just work on getting faster.  Combined with the Convict Conditioning strength exercises and regular bike riding, I think this will be one of my best years for fitness.
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on January 17, 2016, 11:54:37 AM
Squat: 3x3 at 95lbs
Deadlift: 2x1 at 155lbs (PR!)

Warmed up to that deadlift level, but I'm not counting that. I abandoned squats early, because I was favoring my right side pretty heavily, and when I tried to STOP veering right at the bottom, my right knee was tracking in too much. Part of work on Thursday had me twisting heavily and bearing weight on that knee for ~5 hours of my 13 hour shift, so I imagine that's why. (Yay nursing).

And now we're going hiking! It's pouring rain, but that's pretty standard for Oregon winter. I think we'll do a 5 mile hike, but it depends if that trail has reopened- it washed out last year. Very excited. DH is taking the day off masters HW/work to hang out with me.
Title: Re: Strength & Fitness 2016
Post by: hudsoncat on January 17, 2016, 02:54:54 PM
Week 2 Check-in:


Not too bad for a very busy week work wise. Hope to add in another swim this week.

My right hip is a little off... weirdly, it came out of no where while walking to a co-workers office Friday. Sharp pain that dulled to an ache quickly. It's been aching off and on since, but I didn't feel it during my run yesterday or my swim today. Hopefully just a weird twinge that'll go away quickly.
Title: Re: Strength & Fitness 2016
Post by: RonMcCord on January 17, 2016, 09:53:47 PM
Checking in:
Have a few more sessions left on C25K.  I'm planning on doing a 5K on February 20th.

Bought a pullup bar today and I was able to do a couple chinups.  I don't know if it's because I got stronger or if a doorframe bar is easier to pull yourself on than the one at the gym.  Regardless 1 was a really low bar and I might bump this to 1 set of 5 and make the stretch goal 1 set of 10.

Current weight: 172lbs.  Afraid of the impending weigh-in because lots of fast food and going to a bachelor party where I already ate over my goals and that was before we started drinking.

[/list]
Title: Re: Strength & Fitness 2016
Post by: karaishere on January 18, 2016, 09:53:25 AM
Week 2 check-in:
- cardio (with another run/walk!) and stability twice - complete
- WOD once - complete
- yoga 3 times - once, but in my defense, I did walk outside instead because we had a few nice winter days.

I've finally lost a few inches from my measurements too.
Title: Re: Strength & Fitness 2016
Post by: IloveBakari on January 18, 2016, 10:20:14 AM
Hi I'm Rachel, Bakari's finance (hence my name on this forum). My goals for 2016:

- run 5 miles in 40 mins comfortably
- bench: 8 reps at 65lb; row: 8 reps at 70lb; clean and press: 8 reps at 50lb; pull down: 8 reps at 80lbs; squat: 8 at 95lbs; deadlift: 8 reps at 85lbs
- stop drinking soda
- frequency: 2 cardio and 2 strengh training a week
- get consistent enough with exercise that signing up for Crossfit make sense financially
- conceive a baby
Title: Re: Strength & Fitness 2016
Post by: Bakari on January 18, 2016, 10:24:43 AM
I'm a little late to the party, but been talking to Jordan and this is a great idea and I could use the extra motivation!

It just so happens that (for the first time in ever) I have a specific reason to have some very concrete goals: I just applied to be on American Ninja Warrior!!

https://youtu.be/MkoI_8l60Ag (https://youtu.be/MkoI_8l60Ag) (my application video)

     Ninja Warrior specific goals:

- consistently get up the 14ft warped wall at least 2 out of 3 attempts (currently can make 13ft 1 out of 4 tries)
- 4 reps full-range-of-motion 1-armed pull-ups (current: zero.  But I have done them in the past)
- 5 reps muscle-up

    Other - meet or exceed all of my previous personal bests:

- 70 push-ups in 60 seconds
- 58 sit-ups in 60 seconds
- 210# bench
- 140# overhead press
- 275# deadlift
- 275# squat
- 100# weighted pull-up
- run 1.5 mile in 10:25

    Process goals:

minimum 2 aerobic and 2 strength training workouts per week
minimum 1 ANW specific training every 2 weeks

   Aesthetic goal:

look like this guy again (me from about 2.5 years ago)
(https://k1.okccdn.com/php/load_okc_image.php/images/150x150/558x800/166x0/604x438/0/16206716686543018114.webp?v=2)



Not sure when (or if) I'll make it on the show, but I'd like to reach peak aesthetic form in time for the annual Bay 2 Breakers "race" on May 17th, as I plan to "run" it dressed as a stripper (again)
Title: Re: Strength & Fitness 2016
Post by: Cookie78 on January 18, 2016, 11:17:18 AM
I'm still keeping up with my running and will likely focus on just that and nutrition for this month, then add some work on the other goals during the month of February.

I still hate having to go running in the cold, but once I get going I am enjoying it. I've only just started week 3 of a C25k program so it's not too hard yet, except when it's so cold it hurts to breathe.
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 18, 2016, 11:34:34 AM
I'm just about to head over to the gym...to punish myself appropriately for a few disappointing dietary transgressions over the weekend. All indicators point to this being a +2 hour session...10 mile bike on Level 16, and then chest, shoulders and triceps...perhaps with a few ab exercises thrown in. And perhaps some treadmill work to finish things off if I have anything left. I doubt I will.
Title: Re: Strength & Fitness 2016
Post by: horsepoor on January 18, 2016, 11:44:31 AM
Ran 6.7 miles yesterday.  It was tough, but manageable, which is good since I'm signed up for a 12K next weekend.  I haven't timed myself, but guessing I'm mostly running about a 9:30 pace.  Will need to up my game if I want to get under 2:10 at Robie (tough course, basically add 10-15 minutes to normal HM time).  I haven't done any sprinting yet, and need to do that.  My running endurance is OK, but my legs just feel heavy and slow, and I want them to feel light and quick again. 

Today is a strength training day, then I need to get a short run in on Wednesday.  I haven't broken my exercise streak; I've done *something* every day since December 31, but last Friday that was only 1.5 miles of walking.  Still planning to finish out the month.

Glad that weight isn't one of my goals, because even though I've been working out more and eating pretty clean, my weight has just gone over that number on the scale that I do not like to see.  Annoying, but hopefully it's just some retained water or whatever.
Title: Re: Strength & Fitness 2016
Post by: griffin on January 18, 2016, 12:44:08 PM
Just checking in too I guess. Linear progression going well, I deloaded bench a bit to adjust to increased volume from ICF 5x5.
Squat: 205x5
DL: 245x5
Bench: 160x5
OHP: 125x5
Row: 155x5
Big 3 total: 610 (5rm)
I've logged 4k+ calories consistently lately, and realized how often I wasn't eating enough on weekends. I should probably clarify that my goal is just to gain 20 pounds, I expect it will be at best 50/50 muscle/fat. Nice to read about everyone else's progress! Inspiring stuff :)
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 18, 2016, 01:27:36 PM
tyort1
  • Decrease running 2:00/week until <= 30:00
  • Consistently do convict conditioning
  • Bike ride regularly
ILoveBakari
  • Run 5 miles <= 40:00
  • 1 set/8 bench press 65lbs
  • 1 set/8 rows 70lbs
  • 1 set/8 clean and press 50lbs
  • 1 set/8 pull downs 80lbs
  • 1 set/8 squats 95lbs
  • 1 set/8 deadlift 80lbs
  • Stop drinking soda
  • >= 2X/week cardio
  • >= 2X/week strength training
  • Exercise consistently enough to sign up for CrossFit
  • Conceive small human/baby
Bakari
  • 2/3 consistent successful attempts @ 14ft Warped Wall
  • 1 set/4 one armed pullups
  • 1 set/5 muscle ups
  • >= 70 pushups <= 00:60
  • >= 58 situps <= 00:60
  • 1 set/1 bench press 210lbs
  • 1 set/1 overhead press 140lbs
  • 1 set/1 deadlift 275lbs
  • 1 set/1 squat 275lbs
  • 1 set/1 weighted pullup 100lbs
  • Run 1.5 miles <= 10:25


Bought some good running shoes with some of the money I got for Christmas this year.  Started with a short 5 minute run today, will try to increase my time by 2 minutes every week till I get to 30 minutes.  After that I'll keep it at 30 minutes and just work on getting faster.  Combined with the Convict Conditioning strength exercises and regular bike riding, I think this will be one of my best years for fitness.

Wasn't quite sure about the specifics of these goals, but above I posted what I thought you meant. Hope it works well, but if not, let me know the specifics you want listed. Also, due to your unique name, I remember conversations last year regarding body weight training. Would you mind sharing where you are currently?

Hi I'm Rachel, Bakari's finance (hence my name on this forum). My goals for 2016:

2 things for you:


I'm a little late to the party, but been talking to Jordan and this is a great idea and I could use the extra motivation!
What?!?! You mean I randomly reach out to people via Hangouts, Texts, PMs, or miscellaneous goading just to get them to join in? Yeah, I suppose I do. I don't mean to make this awkward, but scrubbyfish was my first .

(https://k1.okccdn.com/php/load_okc_image.php/images/150x150/558x800/166x0/604x438/0/16206716686543018114.webp?v=2)
Not sure when (or if) I'll make it on the show, but I'd like to reach peak aesthetic form in time for the annual Bay 2 Breakers "race" on May 17th, as I plan to "run" it dressed as a stripper (again)

You had a six-pack, now I'm a bit jealous. I'd go as a stripper too. But I think everyone here has seen my before picture (https://goo.gl/photos/PVjQ7dH3pdLA56K99). I suppose there are six...um, somethings.
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 18, 2016, 01:30:42 PM
Just checking in too I guess. Linear progression going well, I deloaded bench a bit to adjust to increased volume from ICF 5x5.

Shit, your's is great as well. I am literally right now (or once I'm done posting this), working on my linear progression spreadsheet to share.
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on January 18, 2016, 02:09:05 PM
  • You know Bakari is here as well? Since you are his fiance, I'm going to assume he knows about this 'Conceive a baby' goal.

Watch as this descends into a Maury-esque reveal. Drama on the MMM forum! (Completely kidding, and also hoping Bakari is in on that goal)
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 18, 2016, 02:34:41 PM
You had a six-pack, now I'm a bit jealous. I'd go as a stripper too. But I think everyone here has seen my before picture (https://goo.gl/photos/PVjQ7dH3pdLA56K99). I suppose there are six...um, somethings.

Worry not, friend. I was not long ago a fellow member of the six "roll" (I THINK you are referring to belly rolls here...if not IGNORE this) club. I think I am down to my last, stubborn roll...but it's days are numbered. :)

And I can't see Bakari's abs. ;)
Title: Re: Strength & Fitness 2016
Post by: Quetzal on January 18, 2016, 06:42:55 PM
The only thing off the top of my head that I can think of is that the progressions standards demand perfect form before you move on (as I'm sure you know).
Emphasis mine. I actually know little to nothing about Convict Conditioning, so feel free to keep providing the type of useful feedback you gave in response to my initial post. Thinking I may need to buy the book to understand the 'perfect form' piece (it's not at the library). One thing is clear: I do not have the strength to even do the very first leg raise exercise with proper form, nor the squat exercise, and in both cases I think the culprit is the same -- my abdominal muscles. Thus for awhile I may need to replace those two with crunches and other squat-like exercises until I have enough oomph in my body to keep proper form for the outlined exercises.

My week one was a success: three cardio workouts of at least 30 minutes each and at 80% of target heart rate; convict conditioning twice; 6 nights of 7+ hours of sleep. Working on the better nutrition thing still. ;-)

On the subject of helpful apps: I downloaded HabitBull last night. In the free version you can track up to five habits (I think it said up to 100 in the $5 version). You can have different goals (daily, 4x/week) with different ways of tracking (Done Yes/No, connect to google fit to track number of steps, etc). So far I like it and it's very easy to use. I had tried another habit tracker before (don't remember which one) and it didn't have an option for a number of days a week without selecting specific days but this one does. It tells you right on the main screen what percentage of each habit you've kept up on and what percentage of all habits

Thanks for the great suggestion. I'm enjoying using it!

Nice work to everyone. Very inspiring!
Title: Re: Strength & Fitness 2016
Post by: Bakari on January 18, 2016, 07:18:38 PM
Hi I'm Rachel, Bakari's finance (hence my name on this forum). My goals for 2016:

2 things for you:

  • You know Bakari is here as well? Since you are his fiance, I'm going to assume he knows about this 'Conceive a baby' goal. (https://s3.amazonaws.com/tapatalk-emoji/emoji6.png)
  • You have no idea how awkward it was to type out your username. I mean, I like Bakari, but still...


:-P I encouraged her to join the forum, just for this thread.  I had no part in picking her screen name or goals however.  I thought those were both a little strange myself... but yeah, the baby "goal" is known, but its still quite a few months off before we even start trying.  Also, I really didn't think of that as a "fitness" goal - although, now that I think about it, in an evolutionary sense I guess it literally is

Quote
I'm a little late to the party, but been talking to Jordan and this is a great idea and I could use the extra motivation!
What?!?! You mean I randomly reach out to people via Hangouts, Texts, PMs, or miscellaneous goading just to get them to join in? Yeah, I suppose I do. I don't mean to make this awkward, but scrubbyfish was my first (https://s3.amazonaws.com/tapatalk-emoji/emoji14.png).


Well, thanks for that!  If nothing else, led to a very good first workout for us both this afternoon.

Quote

Not sure when (or if) I'll make it on the show, but I'd like to reach peak aesthetic form in time for the annual Bay 2 Breakers "race" on May 17th, as I plan to "run" it dressed as a stripper (again)

You had a six-pack, now I'm a bit jealous. I'd go as a stripper too. But I think everyone here has seen my before picture (https://goo.gl/photos/PVjQ7dH3pdLA56K99). I suppose there are six...um, somethings.



Yeah, keyword "had"

Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on January 18, 2016, 07:24:23 PM
Hi I'm Rachel, Bakari's finance (hence my name on this forum). My goals for 2016:
- conceive a baby

FWIW, I'm here with you! Just didn't list it as a goal. But DH and I will (most likely) start trying to conceive in the fall. Definitely a motivator for fitness and nutrition choices! So you have a goal buddy for that one.

Now just to cut down on coffee and wine in the meantime... I'm working on the second one, anyway =P
Title: Re: Strength & Fitness 2016
Post by: peppermint on January 18, 2016, 09:17:12 PM
I'd like to join in with some fitness goals.

Rock climbing goals:
consistently top-rope 5.10s in the gym
lead 5.9s in the gym
boulder V2 consistently (bouldering is hard for me, which is why I need to work on it)

Aerial goals:
Complete aerial beginner II
Have fun :)

Running goals:
Run 100 miles in 2016 (I go through phases with running. Recently I haven't been running much)
Complete a 10K

Other:
Go to yoga/pilates more to work on core strength and flexibility
Go hiking at least 1x/month

I should check in weekly, but didn't. So for the last 2.5 weeks (I use a tracker):
- run 3x (7.3 miles so far, ~2.5 miles each time- just getting back into running)
- hit the climbing gym 3x (today, I led two 5.8s and tried a 5.8+ but was getting a bit tired, so I stopped after a fall on the route and went back to top-rope. Will work on that one next time)
- gone to aerials class 2x so far
- yoga class 1x, at home 2x
- no pilates or hiking.

This week's goals:
- go bouldering
- go to one pilates or yoga class
- go to aerials class
- run 2x
Title: Re: Strength & Fitness 2016
Post by: 2Birds1Stone on January 19, 2016, 08:23:32 AM
Update!

I did it! I ran the 10 mile race on Saturday.

This was an amazing experience. I finished in 1:27 averaging an 8:45 minute/mile pace.

The afterparty was fantastic. This race ends at a very popular brewery and sells out each year in minutes (1500 slots).
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 19, 2016, 08:46:09 AM
Update!

I did it! I ran the 10 mile race on Saturday.

This was an amazing experience. I finished in 1:27 averaging an 8:45 minute/mile pace.

The afterparty was fantastic. This race ends at a very popular brewery and sells out each year in minutes (1500 slots).

Congrats! Was this one of your goals? I've listed them below.

2Birds1Stone
  • Run 1 mile <= 6:00
  • Run 5K < 22:00
  • Run 10K < 45:00
  • Complete Sprint triathlon < 1:30:00
  • Complete Half-IronMan triathlon
  • >= 50 miles cycled before IronMan
  • >= 1.2 miles swam before IronMan
  • Complete Selden hills 10K < 54:00
  • Lose 20lbs of fat
  • Complete Manorville Hills Single Track <= 1:20:00
  • 1 set/1 deadlift 455lbs
  • 1 set/1 squat 405lbs
  • 1 set/1 bench press 315lbs
  • 1 set/12 pull ups

Title: Re: Strength & Fitness 2016
Post by: alleykat on January 19, 2016, 09:23:23 AM
20 mins on my rebounder - my goal is 45
15 kettlebell swings - my goal is 50  I am not sure I am doing these correctly.  I need to get the form down.

I slacked off a bit but am back on track.

Title: Re: Strength & Fitness 2016
Post by: jordanread on January 19, 2016, 09:40:51 AM
You had a six-pack, now I'm a bit jealous. I'd go as a stripper too. But I think everyone here has seen my before picture (https://goo.gl/photos/PVjQ7dH3pdLA56K99). I suppose there are six...um, somethings.

Worry not, friend. I was not long ago a fellow member of the six "roll" (I THINK you are referring to belly rolls here...if not IGNORE this) club. I think I am down to my last, stubborn roll...but it's days are numbered. :)

And I can't see Bakari's abs. ;)

The 6 roll club. I like that.

Did anyone else look at that picture and initially think he was posing naked and the cat on his lap was some photoshop editing?



So a lot of people can measure their destination goals linearly. To that end, I took a bit of time to create a spreadsheet with charts that people can print out and put on the fridge or something. There is a post somewhere about how having something old school (like paper) with a trendline based on end-of-year goals can let you know if you are on track. You can make a copy, or just change the goals and print it out. Here (https://docs.google.com/spreadsheets/d/1XaVMiFw7C6NABb3twzB09NTYG7qLhYYgIIUhN_10ioA/edit?usp=sharing) is the link to the document. There are hidden sheets on the document, but the goals are 'before' and 'after'. If you have specific goals for bi-weekly, quarterly, etc, that aren't linear, you can use those hidden sheets to modify the charts, although I'd suggest making a copy of the sheet and editing it on your own. There was also some talk around this forum around little circles that one fills in as milestones are met, but I didn't add that to the sheet.

20 mins on my rebounder - my goal is 45
15 kettlebell swings - my goal is 50  I am not sure I am doing these correctly.  I need to get the form down.

I slacked off a bit but am back on track.

You might want to reach out to thegoblinchief. I think he did some training on that. Has anyone else here done kettlebell swings, and have anything regarding proper resources related to form?
Title: Re: Strength & Fitness 2016
Post by: karaishere on January 19, 2016, 10:32:49 AM
20 mins on my rebounder - my goal is 45
15 kettlebell swings - my goal is 50  I am not sure I am doing these correctly.  I need to get the form down.

I slacked off a bit but am back on track.

You might want to reach out to thegoblinchief. I think he did some training on that. Has anyone else here done kettlebell swings, and have anything regarding proper resources related to form?

You quickly open your hips while squeezing your glutes to make the kettlebell swing without using your arms (they basically act as a lever here, so just keep them straight and hang on). Keep your back neutral (no arching backwards), your core engaged, and your weight mostly in your heels. The more rapidly you open your hips, the more power you put into the swing and the faster your KB will swing up. If you're doing these right, your hamstrings and glutes will be on fire and your heart rate will go up. You may feel fatigue in your forearms from gripping the handle. If you feel other parts of your arms, shoulders, or low back getting tired, that means you're using the wrong muscles and doing them wrong.

The guy in this video looks to have pretty good form: https://www.youtube.com/watch?v=1cVT3ee9mgU (https://www.youtube.com/watch?v=1cVT3ee9mgU)
Title: Re: Strength & Fitness 2016
Post by: hudsoncat on January 19, 2016, 12:03:54 PM
Update!

I did it! I ran the 10 mile race on Saturday.


Way to go! I always love to read a good race report if you are willing to share. :)
Title: Re: Strength & Fitness 2016
Post by: alleykat on January 19, 2016, 12:20:27 PM
20 mins on my rebounder - my goal is 45
15 kettlebell swings - my goal is 50  I am not sure I am doing these correctly.  I need to get the form down.

I slacked off a bit but am back on track.

You might want to reach out to thegoblinchief. I think he did some training on that. Has anyone else here done kettlebell swings, and have anything regarding proper resources related to form?

You quickly open your hips while squeezing your glutes to make the kettlebell swing without using your arms (they basically act as a lever here, so just keep them straight and hang on). Keep your back neutral (no arching backwards), your core engaged, and your weight mostly in your heels. The more rapidly you open your hips, the more power you put into the swing and the faster your KB will swing up. If you're doing these right, your hamstrings and glutes will be on fire and your heart rate will go up. You may feel fatigue in your forearms from gripping the handle. If you feel other parts of your arms, shoulders, or low back getting tired, that means you're using the wrong muscles and doing them wrong.

The guy in this video looks to have pretty good form: https://www.youtube.com/watch?v=1cVT3ee9mgU (https://www.youtube.com/watch?v=1cVT3ee9mgU)


It feels like I am doing what you describe but I know I am not nailing down a part of it.  I don't feel the fire at all.  I will take a look at this video when I get home and keep trying to perfect the form.

Thank you to you both.
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on January 19, 2016, 12:36:08 PM
20 mins on my rebounder - my goal is 45
15 kettlebell swings - my goal is 50  I am not sure I am doing these correctly.  I need to get the form down.

I slacked off a bit but am back on track.

You might want to reach out to thegoblinchief. I think he did some training on that. Has anyone else here done kettlebell swings, and have anything regarding proper resources related to form?

You quickly open your hips while squeezing your glutes to make the kettlebell swing without using your arms (they basically act as a lever here, so just keep them straight and hang on). Keep your back neutral (no arching backwards), your core engaged, and your weight mostly in your heels. The more rapidly you open your hips, the more power you put into the swing and the faster your KB will swing up. If you're doing these right, your hamstrings and glutes will be on fire and your heart rate will go up. You may feel fatigue in your forearms from gripping the handle. If you feel other parts of your arms, shoulders, or low back getting tired, that means you're using the wrong muscles and doing them wrong.

The guy in this video looks to have pretty good form: https://www.youtube.com/watch?v=1cVT3ee9mgU (https://www.youtube.com/watch?v=1cVT3ee9mgU)


It feels like I am doing what you describe but I know I am not nailing down a part of it.  I don't feel the fire at all.  I will take a look at this video when I get home and keep trying to perfect the form.

Thank you to you both.

How much weight are you using? I have found that, unless I pick a pretty heavy weight (40lbs+), it's much more metcon and not actually pushing my strength much. This was much higher than I was expecting, having never done kettlebell before.

The most useful advice I had for form came from "4 hour body" by Tim Ferriss: he says, if Fido were to sniff your butt when you do the "snap", it'll crush his head. A bit of a terrible description, but certainly made my snap a lot sharper! Then I really felt the burn.

Good luck!
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on January 19, 2016, 12:48:19 PM
Today's workout:
Squat: 5x2 at 115lbs
Overhead press: 4x5 at 45lbs (bar)
Extra:
Curls 4x3 at 45lbs (bar)
Delt flies 3x5 at 10lbs (per side) 

I didn't end up doing yoga yesterday (boo, but I wanted to give my knee a day off just in case). Knee went better today for my squats. I seem to have less of an issue with it under heavier load, which I think is amusing.

I'm not sure how next week will look: I'm working a string of 4 shifts, instead of the usual 3, and I usually do Saturday as my recovery day after work before getting back to working out. Since I'm working this Saturday, I might just have one strength and one metcon day next week.

And strength and fitness is sometimes very NOT frugal! I ripped my pants squatting (don't remember if that was last week or Monday) =( To be fair, they were like 8 years old. But still!
Title: Re: Strength & Fitness 2016
Post by: 2Birds1Stone on January 19, 2016, 01:02:37 PM
Update!

I did it! I ran the 10 mile race on Saturday.


Way to go! I always love to read a good race report if you are willing to share. :)

Not sure what a "race report" is haha!

This was an Annual 10 mile brewery run.

1500+ runners.

It was my first foot race (did my first sprint distance triathlon at the end of August)

I attached the Garmin Connect mile split times. Not sure how to make it show in the body of the post here.

I felt really good, till about mile 9......where my ankle/foot started hurting. By the time I got across the finish line I was noticeably limping.

Can't wait till the next one!



Title: Re: Strength & Fitness 2016
Post by: Kerowyn on January 19, 2016, 02:13:58 PM
Well, my fitness goals are on hold for a couple of weeks. Or rather, I've replaced them with a temporary, more urgent one: recover from this nasty upper respiratory infection and let the antibiotics do their job.

Jordan, nice pic. I love your fierce facial expression. You may say you're shouting in pain, I say you're roaring in defiance.

IloveBakari and Bracken_Joy, I'm right there with you! I can't say it's a concrete goal at this point, but the hope is certainly the driving force behind my fitness goal.

Bakari, I'm impressed and wish you luck in your fitness goal. Not too many can pull off keeping two cats content at the same time. Very noble.
Title: Re: Strength & Fitness 2016
Post by: karaishere on January 19, 2016, 05:40:03 PM
20 mins on my rebounder - my goal is 45
15 kettlebell swings - my goal is 50  I am not sure I am doing these correctly.  I need to get the form down.

I slacked off a bit but am back on track.

You might want to reach out to thegoblinchief. I think he did some training on that. Has anyone else here done kettlebell swings, and have anything regarding proper resources related to form?

You quickly open your hips while squeezing your glutes to make the kettlebell swing without using your arms (they basically act as a lever here, so just keep them straight and hang on). Keep your back neutral (no arching backwards), your core engaged, and your weight mostly in your heels. The more rapidly you open your hips, the more power you put into the swing and the faster your KB will swing up. If you're doing these right, your hamstrings and glutes will be on fire and your heart rate will go up. You may feel fatigue in your forearms from gripping the handle. If you feel other parts of your arms, shoulders, or low back getting tired, that means you're using the wrong muscles and doing them wrong.

The guy in this video looks to have pretty good form: https://www.youtube.com/watch?v=1cVT3ee9mgU (https://www.youtube.com/watch?v=1cVT3ee9mgU)


It feels like I am doing what you describe but I know I am not nailing down a part of it.  I don't feel the fire at all.  I will take a look at this video when I get home and keep trying to perfect the form.

Thank you to you both.

How heavy is your kettlebell? Maybe you could try warming up with some glute activation moves: clams, single leg deadlifts, single leg bridges?
Title: Re: Strength & Fitness 2016
Post by: horsepoor on January 19, 2016, 06:25:46 PM
Ditto wondering about your KB weight.  I usually use a 25# bell for 1-handed swings and it's definitely more metcon, though if I do enough swings I feel the burn in the form of glute and hamstring soreness later.  Even 1-handed, I need to go to my 35# bell (or 50# 2-handed) to really feel my muscles fatiguing without lots of reps.
Title: Re: Strength & Fitness 2016
Post by: Tyson on January 19, 2016, 06:47:02 PM

Wasn't quite sure about the specifics of these goals, but above I posted what I thought you meant. Hope it works well, but if not, let me know the specifics you want listed. Also, due to your unique name, I remember conversations last year regarding body weight training. Would you mind sharing where you are currently?

Running - Right now I'm just trying to get to where I can run continuously for 30 minutes.  I'm at 6 minutes currently, going to increase by 1 minute every workout.  So it might end up 3 minutes per week instead of 2 like I originally said. 

Convict Conditioning - 2 things happened - I completely stopped doing anything over christmas/new years break, and then I got sick right after that, so went for about a month doing nothing.  That was a setback, but not horrible. I also decided that I actually rushed through some of the earlier variations too quickly.  So I've dropped back to the following:

Full Pushups
Narrow Full Squats
Jackknife Pullups
Floor Flat Leg Raises
Angled Bridges

One thing I'm changing this year - I'm going to add reps much, much more slowly and I'm going to really, really stick with each variation and have complete and utter mastery over it before I even consider moving on to the next step.  Becoming impatient and rushing through the variations was a big mistake last time. 
Title: Re: Strength & Fitness 2016
Post by: alleykat on January 19, 2016, 07:12:57 PM
Thank you all for the insight about the kettlebells.  I think I am not using enough weight.  I was only using 10lbs to start, I am embarrassed to say that now, but I wanted to start off slow to avoid injuries.  But, I think that is the problem.  I will try a higher weight. 

Thanks again.
Title: Re: Strength & Fitness 2016
Post by: IloveBakari on January 19, 2016, 08:58:02 PM


FWIW, I'm here with you! Just didn't list it as a goal. But DH and I will (most likely) start trying to conceive in the fall. Definitely a motivator for fitness and nutrition choices! So you have a goal buddy for that one.

Now just to cut down on coffee and wine in the meantime... I'm working on the second one, anyway =P


Yes exactly! I want to start making the healthy choices now that I will need to make when I'm pregnant so the transition is easier. I'm glad we can be goal buddies for this!

Everyone else, sorry for the overshare :)
Title: Re: Strength & Fitness 2016
Post by: horsepoor on January 20, 2016, 08:15:08 AM
Thank you all for the insight about the kettlebells.  I think I am not using enough weight.  I was only using 10lbs to start, I am embarrassed to say that now, but I wanted to start off slow to avoid injuries.  But, I think that is the problem.  I will try a higher weight. 

Thanks again.

Don't be embarrassed!  It's a good idea to start with a light one to learn the move.  I keep my smaller bell that I started with just for that purpose.  The swing is kind of different because the bell is basically acting like a counter-weight to your torso/butt, so if it's really light, it just doesn't work right. 

While you're playing around with the KB's, you might enjoy learning to do Turkish get-ups as well.  They work every muscle, so they're great for warming up and are good for muscle coordination too.  But do start with a very light weight on those.  :)
Title: Re: Strength & Fitness 2016
Post by: Bakari on January 20, 2016, 09:34:32 AM
I took a bit of time to create a spreadsheet with charts that people can print out and put on the fridge or something. There is a post somewhere about how having something old school (like paper) with a trendline based on end-of-year goals can let you know if you are on track. You can make a copy, or just change the goals and print it out. Here (https://docs.google.com/spreadsheets/d/1XaVMiFw7C6NABb3twzB09NTYG7qLhYYgIIUhN_10ioA/edit?usp=sharing) is the link to the document.


This looks interesting, but I'm not entirely clear on how its meant to be used.  What do the numbers mean?  Where does one put what?
Title: Re: Strength & Fitness 2016
Post by: karaishere on January 20, 2016, 09:35:48 AM
Thank you all for the insight about the kettlebells.  I think I am not using enough weight.  I was only using 10lbs to start, I am embarrassed to say that now, but I wanted to start off slow to avoid injuries.  But, I think that is the problem.  I will try a higher weight. 

Thanks again.

Don't be embarrassed!  It's a good idea to start with a light one to learn the move.  I keep my smaller bell that I started with just for that purpose.  The swing is kind of different because the bell is basically acting like a counter-weight to your torso/butt, so if it's really light, it just doesn't work right. 

While you're playing around with the KB's, you might enjoy learning to do Turkish get-ups as well.  They work every muscle, so they're great for warming up and are good for muscle coordination too.  But do start with a very light weight on those.  :)

I agree with Horespoor! You have no reason to be embarrassed! You're learning! I'm sure everyone is commenting because they want you to succeed because KBS are so fun!

With the lighter KB sometimes you need to do more reps before you start to feel the burn, but I do agree that something a little heavier (I like 26-35 lbs range) can help you feel sooner if you're activating the right muscles because it becomes more obvious when you're using your arms or whatever.

You might try warming up your glutes with 5-10 reps of a few different body weight moves, then do 5-10 swings with your light KB, then start your "official" reps with your new heavier KB. You would be surprised at how many people don't know how to activate their glutes because we (as a culture in general) sit so much. For me, warming up sufficiently reminds my body to turn them on, so that when it's time for the official reps everything is firing correctly and I feel the burn.

Also, the 10bs is a great size for turkish get ups once your learn them without weight. They are so fun and really work your core stability! Here's a pretty good video about good vs bad get ups:https://www.youtube.com/watch?v=0bWRPC49-KI (https://www.youtube.com/watch?v=0bWRPC49-KI)

I hope I'm not over-advising. Good luck! You're going to get these.
Title: Re: Strength & Fitness 2016
Post by: hudsoncat on January 20, 2016, 10:03:16 AM
So I've been running in cold weather for a couple years now, but this year something is different. My arms are always FREEZING. I have tried different layering. My hands are fine, my core is fine, my legs are fine, but my arms freeze for some reason. I've tried putting on another layer, but then my trunk was way too warm. I did try wearing a zip up outer layer that I could unzip to cool off the core, but that just seemed to allow cool air in to the arms as well (jacket is a little big, that could be part of the problem. Extra space around the shoulders for air to go down the arms.) My next thought is to cut the toes out of a pair of old tube socks to make arm warmers.

Any tips from other cold weather exercisers?
Title: Re: Strength & Fitness 2016
Post by: monstermonster on January 20, 2016, 10:03:52 AM
I took a bit of time to create a spreadsheet with charts that people can print out and put on the fridge or something. There is a post somewhere about how having something old school (like paper) with a trendline based on end-of-year goals can let you know if you are on track. You can make a copy, or just change the goals and print it out. Here (https://docs.google.com/spreadsheets/d/1XaVMiFw7C6NABb3twzB09NTYG7qLhYYgIIUhN_10ioA/edit?usp=sharing) is the link to the document.


This looks interesting, but I'm not entirely clear on how its meant to be used.  What do the numbers mean?  Where does one put what?
You put in whatever number you need for the metric (pounds lifted, miles run) each day, and the graphs on the last tab will indicate if it is close to where it needs to be.

I've mentioned it before, but one of my favorite parts about beeminder is that if you enter the data, it not only creates the trendline for you, but also tells you how much you should do on X day to get up to trendline. It's great for running/time goals, only okay for weightlifting goals. Here's my beeminder trendline for accomplishing 365 miles of running this year. (https://www.beeminder.com/anomalily/goals/runkeeper)
Title: Re: Strength & Fitness 2016
Post by: McBuck on January 20, 2016, 10:54:44 AM
Coming out of lurking to join the fun and stay motivated. My goals for 2016 are:

For May 1:
Complete 16 week marathon training program
Finish < 4:00 in my 1st (& probably last) marathon  (ran my 1st 1/2 at 1:48 in the fall)
Cut to 165lbs by race day (currently 175)

For Dec 31:
Bulk to 181lbs
Improve squat to 405lbs (Currently 360)
Improve deadlift to 500lbs (Currently 430)
Improve flexibility (especially ankle dorsiflexion) - this should improve my form and help increase 1RM
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 20, 2016, 11:08:23 AM

You put in whatever number you need for the metric (pounds lifted, miles run) each day, and the graphs on the last tab will indicate if it is close to where it needs to be.

I've mentioned it before, but one of my favorite parts about beeminder is that if you enter the data, it not only creates the trendline for you, but also tells you how much you should do on X day to get up to trendline. It's great for running/time goals, only okay for weightlifting goals. Here's my beeminder trendline for accomplishing 365 miles of running this year. (https://www.beeminder.com/anomalily/goals/runkeeper)

That's way better than my quick and dirty one. I like it.


I took a bit of time to create a spreadsheet with charts that people can print out and put on the fridge or something. There is a post somewhere about how having something old school (like paper) with a trendline based on end-of-year goals can let you know if you are on track. You can make a copy, or just change the goals and print it out. Here (https://docs.google.com/spreadsheets/d/1XaVMiFw7C6NABb3twzB09NTYG7qLhYYgIIUhN_10ioA/edit?usp=sharing) is the link to the document.


This looks interesting, but I'm not entirely clear on how its meant to be used.  What do the numbers mean?  Where does one put what?

Bakari, I'm going to make up some starting points with your squat goal. I'll assume a starting weight of 95lbs. Take a look at the 'Goals' tab and the 'Daily' chart. This is a super rough thing. Base functionality is for straight linear goals, without a difference between the charts (since I only have so much time), but messing with the other sheets will yield some additional functionality, especially when you use formulas instead of base numbers. If you want to touch base a little later, I can give you some additional guidance. I only made the base functionality because I know that I'll get totally caught up in it and not get anything else accomplished.




Coming out of lurking to join the fun and stay motivated. My goals for 2016 are:

For May 1:
Complete 16 week marathon training program
Finish < 4:00 in my 1st (& probably last) marathon  (ran my 1st 1/2 at 1:48 in the fall)
Cut to 165lbs by race day (currently 175)

For Dec 31:
Bulk to 181lbs
Improve squat to 405lbs (Currently 360)
Improve deadlift to 500lbs (Currently 430)
Improve flexibility (especially ankle dorsiflexion) - this should improve my form and help increase 1RM


I'll add those to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034) momentarily. Welcome to the Gauntlet!!
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 20, 2016, 11:34:42 AM
Coming out of lurking to join the fun and stay motivated. My goals for 2016 are:

For May 1:
Complete 16 week marathon training program
Finish < 4:00 in my 1st (& probably last) marathon  (ran my 1st 1/2 at 1:48 in the fall)
Cut to 165lbs by race day (currently 175)

For Dec 31:
Bulk to 181lbs
Improve squat to 405lbs (Currently 360)
Improve deadlift to 500lbs (Currently 430)
Improve flexibility (especially ankle dorsiflexion) - this should improve my form and help increase 1RM

I think I have all of your goals added. I assumed you meant finish in < 1 hour as opposed to 4, so I reflected that in the goals. Also, I'm not sure what 1RM means specifically, and as it relates to flexibility. Do you care to expand on that?
Title: Re: Strength & Fitness 2016
Post by: monstermonster on January 20, 2016, 11:44:51 AM
Coming out of lurking to join the fun and stay motivated. My goals for 2016 are:

For May 1:
Complete 16 week marathon training program
Finish < 4:00 in my 1st (& probably last) marathon  (ran my 1st 1/2 at 1:48 in the fall)
Cut to 165lbs by race day (currently 175)

For Dec 31:
Bulk to 181lbs
Improve squat to 405lbs (Currently 360)
Improve deadlift to 500lbs (Currently 430)
Improve flexibility (especially ankle dorsiflexion) - this should improve my form and help increase 1RM

I think I have all of your goals added. I assumed you meant finish in < 1 hour as opposed to 4, so I reflected that in the goals. Also, I'm not sure what 1RM means specifically, and as it relates to flexibility. Do you care to expand on that?

I'm pretty sure a sub-1 hour marathon would be crazypants. It's probably sub-4 hours.
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 20, 2016, 11:50:03 AM

Wasn't quite sure about the specifics of these goals, but above I posted what I thought you meant. Hope it works well, but if not, let me know the specifics you want listed. Also, due to your unique name, I remember conversations last year regarding body weight training. Would you mind sharing where you are currently?

Running - Right now I'm just trying to get to where I can run continuously for 30 minutes.  I'm at 6 minutes currently, going to increase by 1 minute every workout.  So it might end up 3 minutes per week instead of 2 like I originally said. 

Convict Conditioning - 2 things happened - I completely stopped doing anything over christmas/new years break, and then I got sick right after that, so went for about a month doing nothing.  That was a setback, but not horrible. I also decided that I actually rushed through some of the earlier variations too quickly.  So I've dropped back to the following:

Full Pushups
Narrow Full Squats
Jackknife Pullups
Floor Flat Leg Raises
Angled Bridges

One thing I'm changing this year - I'm going to add reps much, much more slowly and I'm going to really, really stick with each variation and have complete and utter mastery over it before I even consider moving on to the next step.  Becoming impatient and rushing through the variations was a big mistake last time.

I'll leave the CC goals as they are, but I changed the running goal to "Run >= 30:00 non-stop". Does that work?

Also, that is a kickass progression!!!
Title: Re: Strength & Fitness 2016
Post by: McBuck on January 20, 2016, 11:59:18 AM
I think I have all of your goals added. I assumed you meant finish in < 1 hour as opposed to 4, so I reflected that in the goals. Also, I'm not sure what 1RM means specifically, and as it relates to flexibility. Do you care to expand on that?
I definitely don't think I can halve the current world record, but I'll try my best haha. (4 hours was correct)

1RM = 1 rep max. It relates to my weightlifting goals because my horrible mobility is impeding my lifting progress.

For squats specifically, my ankles aren't flexible enough so I have to hinge more at the hips, causing me to use more back muscles instead of legs. If I can bend farther forward at my ankles, I can stay more upright at the bottom of the squat and be able to lift more. That's the plan anyways
Title: Re: Strength & Fitness 2016
Post by: karaishere on January 20, 2016, 11:59:37 AM
Also, I'm not sure what 1RM means specifically, and as it relates to flexibility. Do you care to expand on that?

1RM stands for 1 Rep Max.

Ankle flexibility (the dorsiflexion) impacts how good your squat position is. More flexibility = better squat position = able to move weight more efficiently (easier) = able to increase 1RM.


McBuck what stretches, etc. are you doing to improve your ankles? I am also working on that.


(edit: I guess we posted at the same time. :D)
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 20, 2016, 12:25:49 PM
I definitely don't think I can halve the current world record, but I'll try my best haha. (4 hours was correct)

Yeah, that was my fault. I missed the '1/2' part of your commentary below, and got confused with your current time:

Finish < 4:00 in my 1st (& probably last) marathon  (ran my 1st 1/2 at 1:48 in the fall)

I don't run, so these are just numbers for me. Sorry for the misunderstanding on my part.

So I've been running in cold weather for a couple years now, but this year something is different. My arms are always FREEZING. I have tried different layering. My hands are fine, my core is fine, my legs are fine, but my arms freeze for some reason. I've tried putting on another layer, but then my trunk was way too warm. I did try wearing a zip up outer layer that I could unzip to cool off the core, but that just seemed to allow cool air in to the arms as well (jacket is a little big, that could be part of the problem. Extra space around the shoulders for air to go down the arms.) My next thought is to cut the toes out of a pair of old tube socks to make arm warmers.

Any tips from other cold weather exercisers?

I bike year round, and haven't had the same issue. It's usually my legs. That being said, I do have some arm only things (these ones (http://amzn.com/B007FWFEPC)), but even down to -14F, haven't had to use them. I like the idea of using socks as arm warmers, but remember that the main issue to deal with is 'wicking'. Cotton Kills. If you have some other material, I'd suggest using that instead, after researching it.
Title: Re: Strength & Fitness 2016
Post by: Friar on January 20, 2016, 02:31:42 PM


McBuck what stretches, etc. are you doing to improve your ankles? I am also working on that.


(edit: I guess we posted at the same time. :D)

Ditto. I try and sit in the third world squat for 3 minutes a day minimum, but most days don't succeed :P
Title: Re: Strength & Fitness 2016
Post by: bloomability on January 20, 2016, 02:55:48 PM


McBuck what stretches, etc. are you doing to improve your ankles? I am also working on that.


(edit: I guess we posted at the same time. :D)

Ditto. I try and sit in the third world squat for 3 minutes a day minimum, but most days don't succeed :P

good ol' mobility. What's great is that my entire left leg is a mess and tight because of my ankle. Glutes, hips, hamstrings, quads, calves, ankle, foot. All of it is on my list. None of it gets done.

Maybe we can make a February ankle challenge? 
Title: Re: Strength & Fitness 2016
Post by: Tyson on January 20, 2016, 03:03:35 PM


McBuck what stretches, etc. are you doing to improve your ankles? I am also working on that.


(edit: I guess we posted at the same time. :D)


Ditto. I try and sit in the third world squat for 3 minutes a day minimum, but most days don't succeed :P

good ol' mobility. What's great is that my entire left leg is a mess and tight because of my ankle. Glutes, hips, hamstrings, quads, calves, ankle, foot. All of it is on my list. None of it gets done.

Maybe we can make a February ankle challenge?

My ankles used to be super tight also, for me doing the progressions in Convict Conditioning really loosened things up.  Gave me better hip and knee flexibility too.  But mostly ankles.  If I ever get back to doing weighted squats or deadlifts again, that will help those lifts a lot. 
Title: Re: Strength & Fitness 2016
Post by: karaishere on January 20, 2016, 03:25:01 PM
McBuck what stretches, etc. are you doing to improve your ankles? I am also working on that.

Ditto. I try and sit in the third world squat for 3 minutes a day minimum, but most days don't succeed :P

good ol' mobility. What's great is that my entire left leg is a mess and tight because of my ankle. Glutes, hips, hamstrings, quads, calves, ankle, foot. All of it is on my list. None of it gets done.

Maybe we can make a February ankle challenge?

Haha, right?

Yeah, I sit in the bottom of a squat sometimes too, or the variation where you hold on to a door frame and sit back into the squat. It just doesn't seem to be doing anything for my ankles, but does provide a nice inner thigh stretch...

I've also been doing a lunge stretch where you hold your foot down with your hand (so your heel cannot rise) and rock forward and backward. It's what my PT told me to do, but I can't tell if it's helping at all since I still fail the pistol squat test (which is apparently what a flexible ankle can do).
Title: Re: Strength & Fitness 2016
Post by: McBuck on January 22, 2016, 11:04:39 AM

McBuck what stretches, etc. are you doing to improve your ankles? I am also working on that.

I've started doing Limber11 with foam rolling for my lower body. Rolling my achilles tends to loosen up my ankles a bit
http://imgur.com/a/476PX
For my ankles, I really like this exercise where you bend until your knee touches the wall without your heel coming up. You can track your progress by measuring how far you can move your foot from the wall.
(http://fixkneepain.martinkoban.netdna-cdn.com/blog/wp-content/uploads/2013/09/joint-mobility-dorsiflexion-drill.jpg)
another one I like is using a towel
(http://shorefootandankle.com/wp-content/uploads/2012/10/towel.jpg)

If anybody has other stretches they enjoy I'd love to hear them.
Title: Re: Strength & Fitness 2016
Post by: alleykat on January 22, 2016, 12:56:16 PM
Thank you all for the insight about the kettlebells.  I think I am not using enough weight.  I was only using 10lbs to start, I am embarrassed to say that now, but I wanted to start off slow to avoid injuries.  But, I think that is the problem.  I will try a higher weight. 

Thanks again.

Don't be embarrassed!  It's a good idea to start with a light one to learn the move.  I keep my smaller bell that I started with just for that purpose.  The swing is kind of different because the bell is basically acting like a counter-weight to your torso/butt, so if it's really light, it just doesn't work right. 

While you're playing around with the KB's, you might enjoy learning to do Turkish get-ups as well.  They work every muscle, so they're great for warming up and are good for muscle coordination too.  But do start with a very light weight on those.  :)

I agree with Horespoor! You have no reason to be embarrassed! You're learning! I'm sure everyone is commenting because they want you to succeed because KBS are so fun!

With the lighter KB sometimes you need to do more reps before you start to feel the burn, but I do agree that something a little heavier (I like 26-35 lbs range) can help you feel sooner if you're activating the right muscles because it becomes more obvious when you're using your arms or whatever.

You might try warming up your glutes with 5-10 reps of a few different body weight moves, then do 5-10 swings with your light KB, then start your "official" reps with your new heavier KB. You would be surprised at how many people don't know how to activate their glutes because we (as a culture in general) sit so much. For me, warming up sufficiently reminds my body to turn them on, so that when it's time for the official reps everything is firing correctly and I feel the burn.

Also, the 10bs is a great size for turkish get ups once your learn them without weight. They are so fun and really work your core stability! Here's a pretty good video about good vs bad get ups:https://www.youtube.com/watch?v=0bWRPC49-KI (https://www.youtube.com/watch?v=0bWRPC49-KI)

I hope I'm not over-advising. Good luck! You're going to get these.


Thank you Horsepoor and Karaishere.  I really appreciate it.  I only have a 10lb bell so I will pick up at least 25 lbs , I do think the weight is the problem.  My form certainly needs improving but the weight is not enough for me to be able to push it forward with my lower body and get it right so my arms do the work.  I do warm up first on my rebounder.  I actually do about 15-20mins on it before I do the kettlebell so it really works my legs and glutes. 

I checked out the Turkish get ups.  Interesting.  I will try these later without the bell but these look great at working your whole body. Great suggestion.

I appreciate the advice. I will order some kettlebells tonight for in store pickup, otherwise my ups man will hate me.  LOL
Title: Re: Strength & Fitness 2016
Post by: monstermonster on January 22, 2016, 01:37:49 PM
I did weight-training at a new gym this morning and it was really fun. Small class, 5 people, but other people working through individual lifts around the gym. No cardio going on, just lifting. The instructor was a young petite lady deadlift champion, which was rad. All different shapes, sizes, colors and a good mix of genders at the gym. Felt pretty great :-)

Did 90 26lb kettlebell swings + 30 ring rows, 30 chin-ups, plus 50 10lb lateral lifts and a 50 mountain climbers in <2 minutes challenge.

I'm liking this Class-pass things where I get to try out different gyms. My gym-around-the-corner however offered me a discount ($75/month for 8 classes) and I'm sorely tempted to do that for the convenience factor.
Title: Re: Strength & Fitness 2016
Post by: karaishere on January 22, 2016, 01:49:18 PM
Thank you Horsepoor and Karaishere.  I really appreciate it.  I only have a 10lb bell so I will pick up at least 25 lbs , I do think the weight is the problem.  My form certainly needs improving but the weight is not enough for me to be able to push it forward with my lower body and get it right so my arms do the work. I do warm up first on my rebounder.  I actually do about 15-20mins on it before I do the kettlebell so it really works my legs and glutes. 

I checked out the Turkish get ups.  Interesting.  I will try these later without the bell but these look great at working your whole body. Great suggestion.

I appreciate the advice. I will order some kettlebells tonight for in store pickup, otherwise my ups man will hate me.  LOL

WAIT! Your arms are not supposed to be doing the work.
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 22, 2016, 01:50:26 PM
Little/poor sleep, feeling bummed, thus telling myself I don't need to go. So, posting here so I will go!

I've complicated it by adding on additional town errands that I don't love. This is the real thing demotivating me. So, I will take the worst one of those off my plate, go straight to the pool, and see what I feel able to do after. Bye bye!

You've got this scrubby!!!
Title: Re: Strength & Fitness 2016
Post by: monstermonster on January 22, 2016, 01:57:36 PM
Little/poor sleep, feeling bummed, thus telling myself I don't need to go. So, posting here so I will go!

I've complicated it by adding on additional town errands that I don't love. This is the real thing demotivating me. So, I will take the worst one of those off my plate, go straight to the pool, and see what I feel able to do after. Bye bye!

You've got this scrubby!!!

Yea, scrubby!! I didn't want to go to the gym at 5:30 this morning, but I did and it was great. You'll feel the same!
Title: Re: Strength & Fitness 2016
Post by: karaishere on January 22, 2016, 02:26:10 PM

McBuck what stretches, etc. are you doing to improve your ankles? I am also working on that.

I've started doing Limber11 with foam rolling for my lower body. Rolling my achilles tends to loosen up my ankles a bit
http://imgur.com/a/476PX
For my ankles, I really like this exercise where you bend until your knee touches the wall without your heel coming up. You can track your progress by measuring how far you can move your foot from the wall.
(http://fixkneepain.martinkoban.netdna-cdn.com/blog/wp-content/uploads/2013/09/joint-mobility-dorsiflexion-drill.jpg)
another one I like is using a towel
(http://shorefootandankle.com/wp-content/uploads/2012/10/towel.jpg)

If anybody has other stretches they enjoy I'd love to hear them.

Ouch. That limber 11 "rollover to v-sit" move looks painful. O_O I have done the other two moves before, but forgot about them, so thanks!




I've also been doing a lunge stretch where you hold your foot down with your hand (so your heel cannot rise) and rock forward and backward. It's what my PT told me to do, but I can't tell if it's helping at all since I still fail the pistol squat test (which is apparently what a flexible ankle can do).

I also looked up the stretch I was talking about here. This link has a video of it: http://www.functionalmovement.com/exercises/dorsiflexion_from_half_kneeling_with_dowel (http://www.functionalmovement.com/exercises/dorsiflexion_from_half_kneeling_with_dowel)

Also, a fun fact that I learned at PT yesterday: the pistol squat is not actually limited by ankle mobility for most people. For most, it's difficult because of the core stability and leg strength required. So, my crossfit coaches were wrong on that one. Anyway, apparently you can test your ankle flexibility by getting into a deep squat with your knees in your armpits and arms extended with your hands together. If your pinkies can touch the floor with your knees still in your armpits, then you actually have decent ankle flexibility.
Title: Re: Strength & Fitness 2016
Post by: alleykat on January 22, 2016, 06:17:14 PM
Thank you Horsepoor and Karaishere.  I really appreciate it.  I only have a 10lb bell so I will pick up at least 25 lbs , I do think the weight is the problem.  My form certainly needs improving but the weight is not enough for me to be able to push it forward with my lower body and get it right so my arms do the work. I do warm up first on my rebounder.  I actually do about 15-20mins on it before I do the kettlebell so it really works my legs and glutes. 

I checked out the Turkish get ups.  Interesting.  I will try these later without the bell but these look great at working your whole body. Great suggestion.

I appreciate the advice. I will order some kettlebells tonight for in store pickup, otherwise my ups man will hate me.  LOL

WAIT! Your arms are not supposed to be doing the work.

Lol,  yes, I know. I need to get the heavier bell,  maybe this weekend if we don't get snowed in.
Title: Re: Strength & Fitness 2016
Post by: Quetzal on January 22, 2016, 08:07:02 PM
I did it! I ran the 10 mile race on Saturday.

This was an amazing experience. I finished in 1:27 averaging an 8:45 minute/mile pace.

Congrats! Nice work!
Title: Re: Strength & Fitness 2016
Post by: Quetzal on January 22, 2016, 08:25:23 PM
I did go, spent my longest time in there yet, did about 50% more pool lengths than ever before, as well as the usual stretching and playing. Was so sore after, I laughed to find myself struggling with two flights of stairs, ha! But yep, it was one of the two best parts of my day, for sure!

Great work, scrubbyfish! You've totally inspired me! I will be up and on the treadmill and aim to do my longest time in honor of you kicking butt!
Title: Re: Strength & Fitness 2016
Post by: horsepoor on January 23, 2016, 02:16:14 PM
Ran Freezeout Challenge this morning.  It's supposed to be 12K, but I'm not sure if that distance is totally accurate.  Anyway, the second quarter is a pretty tough hill climb, but then that's mitigated by turning around and running back down.  My longest run since my last half marathon in early November.  Finishing time was 1:06:08, which is just under a 9:00 mile.  Pretty happy with that, since it means I could break 2:00 on the half if I can add some endurance to my current cruising speed.
Title: Re: Strength & Fitness 2016
Post by: karaishere on January 23, 2016, 02:42:49 PM
Figured I'd check-in for the week. :)

cardio - none...but I'll probably get out for a walk tomorrow as it will be warm (low 40s)!
yoga - twice (check)
stability exercises - twice (check)
WOD - once (check)



Thank you Horsepoor and Karaishere.  I really appreciate it.  I only have a 10lb bell so I will pick up at least 25 lbs , I do think the weight is the problem.  My form certainly needs improving but the weight is not enough for me to be able to push it forward with my lower body and get it right so my arms do the work. I do warm up first on my rebounder.  I actually do about 15-20mins on it before I do the kettlebell so it really works my legs and glutes. 

I checked out the Turkish get ups.  Interesting.  I will try these later without the bell but these look great at working your whole body. Great suggestion.

I appreciate the advice. I will order some kettlebells tonight for in store pickup, otherwise my ups man will hate me.  LOL

WAIT! Your arms are not supposed to be doing the work.

Lol,  yes, I know. I need to get the heavier bell,  maybe this weekend if we don't get snowed in.

Oh, I was confused by your typo. I thought after all of that discussion that we (mostly me) confused you.
Title: Re: Strength & Fitness 2016
Post by: 2300 on January 23, 2016, 06:59:09 PM
I'm in "officially" this year, although posting delayed due to last minute work trip to Australia.

Belated Thanks!  Especially to JR for starting and all for motivation!  I must admit to using this forum to help motivate me last year without contributing anything.

Goals:
* Strength Train 3x a week (except when travel...usually hike 5-8 miles a day when travel)
* Progress:  increase weights/difficulty every month.
* Cycle/Walk/Yoga/Qigong 3x a week (pick as desired).
* Bodyfat ~15% (currently ~20%).

Stretch Goals:
* Bike to work 1-2x a week
* Add 10lbs of muscle
* 5K? (this one is most likely to be a "next year" goal, I never ran anything before)

Resources:
* Zen Habbits start exercising:  http://zenhabits.net/4-simple-steps-to-start-the-exercise-habit/
* Zen Habbits all fitness: http://zenhabits.net/best-tips-getting-in-shape/
* Tracking workouts and other habits (ignored $ coaching option):  https://www.coach.me/habit-tracker

History:
Successful for ~6 months last year after an unplanned break/setback due to wrist injury (cubital tunnel)...which I used as a lame excuse to not do anything.  Presently in mediocre shape, but for me the best shape since my 20s (42 now).

Routine (in progress):
Sort of combining Convict Conditioning/Starting Strength/Stronglifts...work in progress currently is a rotating A/B format alternating every workout on Tues/Thurs/Sat.  Typically doing 3-5x5.  Presently doing/soon changing (probably changing 1-2 more times before settling in):
A:
Pistol and/or weighted Split Squat
Push-up progressions (CC, but with lower reps)
Adding: Resistance or Sandbag Band Rows
Dips
Add?:  Hanging Leg Raises

B:
Adding:  Pistol and/or weighted Split Squat
Overhead Press (changing to Handstand push-up progression because that'd be cool)
Bridge (moving to A)
Single-Leg Deadlift (remove with addition below?)
Adding:  Sandbag or Resistance Band Deadlift
Chin-up
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 23, 2016, 07:00:42 PM
Got in a ton of walking while visiting Seatlle. But now I really feel the need to RUN...especially since my diet discipline went to pot while down there. Granted, it was probably worth it to enjoy some of the great dining options of the city.

Tomorrow, if the weather isn't too obscene I intend to run a 10k around Burnaby Lake (a sort of Vancouver answer to Seattle's Green Lake). ;)
Title: Re: Strength & Fitness 2016
Post by: Peter Gibbons on January 23, 2016, 08:44:30 PM
jogged a treadmill 5k today.  First time I was able to do that in a long time without walking breaks.  Time was very poor at 45 minutes, but its a start.
Title: Re: Strength & Fitness 2016
Post by: AcftW on January 24, 2016, 11:49:01 AM
Third week of weight training went great.  Getting back into deadlifting has been a breeze, and I've been adding 10lbs each week.  I'll be ready to start adding weight to my dips after this following week when I should hit 3 sets of 15.  Chin ups are still coming along slowly, working negatives has helped somewhat but I ordered some assistance bands to use as well.

After week four, I'm planning to add another day to my workout schedule as a second back day as well as some shoulder work.

I'm also looking into either Yoga or Pilates at gyms for flexibility and joint health.  From strictly that perspective (and not the meditation part of yoga), which would you guys recommend? 
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on January 24, 2016, 03:19:59 PM
Well, another PR today. Deadlift this time. 160lbs. Only 5 lbs more, but I did 2x1 on it and it felt like way less of a struggle than my last PR. Unfortunately, I think the only way I can re-jigger the weight I have is another 15lb jump, so we'll see when that can happen.

Didn't do as much of a workout as normal, since I worked yesterday plus my Brother in Law visited today and we went over the lifts with him- he wanted to be sure he understood form before working on big lifts at his own gym.
Title: Re: Strength & Fitness 2016
Post by: hudsoncat on January 24, 2016, 05:49:01 PM
Week 3 check-in:


Annnnnd that's it. I did not strength train at all. It was just a weird, tough week both professionally and personally. Something had to give and the strength training gave this week. Sigh.

Random hip pain from last week did not rear it's ugly head (Yay!). Temperature has made it almost back to freezing (actually above today!) and my arms have not been weirdly cold liked they were all last week either. So at least those are positives.
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 24, 2016, 08:42:51 PM
Really not thrilled with my weekend eating at all lately...if it keeps up it will seriously jeopardize my fitness goals...in particular body fat % goals. I need to lock this down for the rest of January if I want to see progress from my 13% BF reading I got on January 1st. I cannot contemplate the possibility that I might go in the wrong direction...I would be most displeased.

Feb 1st I am going to do a status report on some of my goals...especially body fat and my 1 minute push up target.

I am happy with the fact that I'm really starting to notice improved muscle size and improved strength. And the legs...how I thought ignoring my legs (other than running and stationary bike work) during my workouts in 2015 is rather mind boggling. Running and hiking endurance is much improved...and I have gained some lean muscle weight because of my new attention paid to the lower torso. And reducing the amount of cardio to a more reasonable level seems to be having the desired effect of helping to improve strength gains.

But the diet...shoring up that s*** starts now.
Title: Re: Strength & Fitness 2016
Post by: bloomability on January 25, 2016, 07:00:36 AM
Well, another PR today. Deadlift this time. 160lbs. Only 5 lbs more, but I did 2x1 on it and it felt like way less of a struggle than my last PR. Unfortunately, I think the only way I can re-jigger the weight I have is another 15lb jump, so we'll see when that can happen.

Didn't do as much of a workout as normal, since I worked yesterday plus my Brother in Law visited today and we went over the lifts with him- he wanted to be sure he understood form before working on big lifts at his own gym.

Creative weight additions are my favorite! If you can't get it to work, working up to multiple reps at 155 and 160 will also be PRs AND get you ready for a 15lb jump.

Congrats on the PR!
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 25, 2016, 07:07:26 AM
I'm in "officially" this year, although posting delayed due to last minute work trip to Australia.

Belated Thanks!  Especially to JR for starting and all for motivation!  I must admit to using this forum to help motivate me last year without contributing anything.

Goals:
* Strength Train 3x a week (except when travel...usually hike 5-8 miles a day when travel)
* Progress:  increase weights/difficulty every month.
* Cycle/Walk/Yoga/Qigong 3x a week (pick as desired).
* Bodyfat ~15% (currently ~20%).

Stretch Goals:
* Bike to work 1-2x a week
* Add 10lbs of muscle
* 5K? (this one is most likely to be a "next year" goal, I never ran anything before)

Resources:
* Zen Habbits start exercising:  http://zenhabits.net/4-simple-steps-to-start-the-exercise-habit/
* Zen Habbits all fitness: http://zenhabits.net/best-tips-getting-in-shape/
* Tracking workouts and other habits (ignored $ coaching option):  https://www.coach.me/habit-tracker

History:
Successful for ~6 months last year after an unplanned break/setback due to wrist injury (cubital tunnel)...which I used as a lame excuse to not do anything.  Presently in mediocre shape, but for me the best shape since my 20s (42 now).

Routine (in progress):
Sort of combining Convict Conditioning/Starting Strength/Stronglifts...work in progress currently is a rotating A/B format alternating every workout on Tues/Thurs/Sat.  Typically doing 3-5x5.  Presently doing/soon changing (probably changing 1-2 more times before settling in):
A:
Pistol and/or weighted Split Squat
Push-up progressions (CC, but with lower reps)
Adding: Resistance or Sandbag Band Rows
Dips
Add?:  Hanging Leg Raises

B:
Adding:  Pistol and/or weighted Split Squat
Overhead Press (changing to Handstand push-up progression because that'd be cool)
Bridge (moving to A)
Single-Leg Deadlift (remove with addition below?)
Adding:  Sandbag or Resistance Band Deadlift
Chin-up

Glad to have you here!! I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034) and the resources added to the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036).

Welcome to the gauntlet.

I'm also looking into either Yoga or Pilates at gyms for flexibility and joint health.  From strictly that perspective (and not the meditation part of yoga), which would you guys recommend? 

I think scrubby was right. I've seen more yoga for stretching than yoga for meditation. There is of course the breathing bit, but one can take that as a way to get deeper into the stretch.

Really not thrilled with my weekend eating at all lately...if it keeps up it will seriously jeopardize my fitness goals...in particular body fat % goals. I need to lock this down for the rest of January if I want to see progress from my 13% BF reading I got on January 1st. I cannot contemplate the possibility that I might go in the wrong direction...I would be most displeased.

Feb 1st I am going to do a status report on some of my goals...especially body fat and my 1 minute push up target.

[...]

But the diet...shoring up that s*** starts now.

I'm glad the strength training is going well. Sorry to hear about the crappy weekend diet, but that can be easy enough to fix and work off. It's cool to see that you are aware that even though it was a short term 'lapse' or just letting loose, it will affect you if you do it long term. Not only does it put the weekend eating choices into perspective (i.e. is it really worth it), but if it turns out to be worth it on occasion, you can appreciate it even more, knowing that it's not quite sustainable for you. I'm pretty sure I had a better way of putting that, but that's how it came out.

To that end, a new Ask Al was uploaded this morning, and there was a quote that I thought was absolutely awesome.

Quote from: Al Kavadlo
No matter what you did yesterday or last week or last month, or maybe even this morning. Every moment offers an opportunity for a new beginning right now. So instead of feeling guilty, or feeling sorry for yourself, start taking action in this moment. If you didn't workout yesterday, work out today. If you ate something crappy at your last meal, make a better choice at your next meal. It's up to you to empower yourself and make better decisions.
Title: Re: Strength & Fitness 2016
Post by: bloomability on January 25, 2016, 07:30:01 AM
It was a pretty light end to the lifting week with snow cancelling the gym for 3 days, so at home I followed along to Fightmaster Yoga on Youtube.

I did get a heavy deadlift day in, working up to 90% of my 1RM and a heavier bench day with doubles at 85% of my 1RM. The lifts were strong and pretty easy. I am really digging the beginner gains.

This week will be another light week with a business trip. Well, bodyweight stuff isn't easy but I really hate non barbell stuff. I'm such a meathead.
Title: Re: Strength & Fitness 2016
Post by: McBuck on January 25, 2016, 07:33:50 AM
My first weekly update:

(Day/goal/actual)
Mon/rest/rest
Tues/3Mi/3Mi
Wed/6Mi/6Mi
Thurs/3Mi/3Mi + 1hr floor hockey
Fri/rest/rest
Sat/6Mi/6Mi + 1.5hr volleyball
Sun/11Mi/11Mi + 1hr volleyball. Didn't plan on running the full distance but kept negotiating with myself to go a little farther until I was almost done so there was no point giving up :D

I Did a bit of stretching after most runs focusing on legs and ankles.
Also, I switched up my running technique from full strides to more of a glide to put less stress on my knees and that's been working well so far.
Title: Re: Strength & Fitness 2016
Post by: peppermint on January 25, 2016, 09:03:10 AM
This week's goals:
- go bouldering
- go to one pilates or yoga class
- go to aerials class
- run 2x

Here's what I ended up actually doing:

- went climbing, but top-roped the whole time, no boulder.
- went to aerials class
- ran 1x (2.7 miles)

It's a new week...
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 25, 2016, 09:09:34 AM

I'm glad the strength training is going well. Sorry to hear about the crappy weekend diet, but that can be easy enough to fix and work off. It's cool to see that you are aware that even though it was a short term 'lapse' or just letting loose, it will affect you if you do it long term. Not only does it put the weekend eating choices into perspective (i.e. is it really worth it), but if it turns out to be worth it on occasion, you can appreciate it even more, knowing that it's not quite sustainable for you. I'm pretty sure I had a better way of putting that, but that's how it came out.

To that end, a new Ask Al was uploaded this morning, and there was a quote that I thought was absolutely awesome.

Quote from: Al Kavadlo
No matter what you did yesterday or last week or last month, or maybe even this morning. Every moment offers an opportunity for a new beginning right now. So instead of feeling guilty, or feeling sorry for yourself, start taking action in this moment. If you didn't workout yesterday, work out today. If you ate something crappy at your last meal, make a better choice at your next meal. It's up to you to empower yourself and make better decisions.

Ah, JR...leave it to you properly put my diet "fails" into proper prospective. I definitely view it as a fixable "lapse". And perhaps even "worth it"...I was out of town, meeting some wonderful new people in an unfamiliar city...so I think I can live with some "special occasion" indulgence. That quote you posted hits the mark for me.

I feel much better about things now...thanks JR.

And I'm off to the gym in about an hour...I have a feeling that this week, the 4th and final one of the month, will be EPIC in terms of taking things to the next level. If it does go as well as I expect, I may post the details here.

I am finding myself growing impatient for the arrival of Spring and Summer...to start pursuing my outdoor passions and hobbies...to test my evolving physical capabilities...it continues to be an exciting, fulfilling journey.
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on January 25, 2016, 09:42:08 AM
I am finding myself growing impatient for the arrival of Spring and Summer...to start pursuing my outdoor passions and hobbies...to test my evolving physical capabilities...it continues to be an exciting, fulfilling journey.

There with you! There has been a hint of spring in the air the last couple days, and I've been fantasizing about:
asparagus, artichokes, and rhubarb
hiking, lake swimming, and camping
and taking naps in the sun.
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 25, 2016, 09:56:34 AM
Ah, JR...leave it to you properly put my diet "fails" into proper prospective. I definitely view it as a fixable "lapse". And perhaps even "worth it"...I was out of town, meeting some wonderful new people in an unfamiliar city...so I think I can live with some "special occasion" indulgence. That quote you posted hits the mark for me.

I feel much better about things now...thanks JR.

You are very welcome! It really just made me giggle that the video was playing in another window exactly when I was reading your post. So applicable.
And I'm off to the gym in about an hour...I have a feeling that this week, the 4th and final one of the month, will be EPIC in terms of taking things to the next level. If it does go as well as I expect, I may post the details here.

I posted something last year from The Oatmeal, about the Blerch (as it relates to that most unrelatable passion to me - running (http://theoatmeal.com/comics/running)). One comment he made reminds me of what you just said:

Quote from: Matthew Inman
I run long distances for the WORST possible reason. I run to eat. I punish my body outdoors to atone for my atrocities indoors.

I'm not saying that you workout to atone, but it's a fun example that I think people would like. Of course this next week is going to be epic. It will be for all of us!!!

I am finding myself growing impatient for the arrival of Spring and Summer...to start pursuing my outdoor passions and hobbies...to test my evolving physical capabilities...it continues to be an exciting, fulfilling journey.

There with you! There has been a hint of spring in the air the last couple days, and I've been fantasizing about:
asparagus, artichokes, and rhubarb
hiking, lake swimming, and camping
and taking naps in the sun.

If any of you read my journal, you know I'm going back to basics, and I am all about shifting my perception to understand the awesomeness that is each day (or you will...working on that post now). I get that summer is awesome, and I do love it (even though I carry enough...um...fat to make anything over 60F uncomfortable), but the outdoors is awesome year round. JS recently talked about reading radar maps to time runs, everyone who went to the Seattle Meetup commented on how great it was to take a walk in the rain with like minded people. The summer offers a plethora of adventures. What really sets us apart is the awesome adventures we have year round. Don't forget that! I sledded down my street a month ago because plows aren't quite willing to come on my street. It was amazing. A plastic bag can make that fun (although painful in the nether-regions - and for the love of god only do it when there is snow).
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on January 25, 2016, 10:04:15 AM
I am finding myself growing impatient for the arrival of Spring and Summer...to start pursuing my outdoor passions and hobbies...to test my evolving physical capabilities...it continues to be an exciting, fulfilling journey.

There with you! There has been a hint of spring in the air the last couple days, and I've been fantasizing about:
asparagus, artichokes, and rhubarb
hiking, lake swimming, and camping
and taking naps in the sun.

If any of you read my journal, you know I'm going back to basics, and I am all about shifting my perception to understand the awesomeness that is each day (or you will...working on that post now). I get that summer is awesome, and I do love it (even though I carry enough...um...fat to make anything over 60F uncomfortable), but the outdoors is awesome year round. JS recently talked about reading radar maps to time runs, everyone who went to the Seattle Meetup commented on how great it was to take a walk in the rain with like minded people. The summer offers a plethora of adventures. What really sets us apart is the awesome adventures we have year round. Don't forget that! I sledded down my street a month ago because plows aren't quite willing to come on my street. It was amazing. A plastic bag can make that fun (although painful in the nether-regions - and for the love of god only do it when there is snow).

I do read your journal, actually =) Winter has some wonderful things to offer too, and I do try to avail myself of them. Lately it has been:
Broccoli, Brussel Sprouts, and Butternut squash
Snowshoeing, trail runs where your splatter mud all up your back and feel the most AWAKE as any other time in life
And reading on the couch wrapped in a quilt with my dog with a hot cut of coffee

Doesn't mean I don't love Spring and summer. Way less gear, and much easier to clean up after outdoor activities. Also, I HATE HATE HATE camping in the cold winter rain. Well, the mud, to be specific. It just sucks and I don't enjoy it. Snow? Great. Light spring rain? Sure. Muck? I'm out.

I do agree though, that it's easy to lose the value of today in the anticipation of tomorrow.

Sorry for derailing the S&F thread though!
Title: Re: Strength & Fitness 2016
Post by: AcftW on January 25, 2016, 03:16:19 PM
I'm also looking into either Yoga or Pilates at gyms for flexibility and joint health.  From strictly that perspective (and not the meditation part of yoga), which would you guys recommend?

I didn't want this missed, so will do my own best to reply.

I have largely steered away from yoga, no real reason, just didn't feel I fit with the culture or something. (That feels a little silly to me, but oh well.) Pilates interested me more, because I didn't want to get spiritual or anything and really wanted to support my core strength more than anything else. Last summer I was sidelined for a month with a big joint injury, and started looking into healing and prevention. I decided on Pilates, but ultimately found I wasn't doing it on my own, and there were no Pilates classes during my child care hours. I talked with a few instructors and ultimately decided that a mix and match of any core strength and stretch would be fine, so now in a week I do any of: strength yoga class (no meditation), swimming, core strength circuit. I'm super happy with this mix so far, as is my body.

There are so many different types of yoga, at least two styles/schools of Pilates, yoga-Pilates fusion classes, and then unspecified "strength and stretch" gigs, with ardent fans and detractors of every single one. I think lots of people are of the mind that any that include key elements can work.

I would just look for the essential elements in a time and place you can and will do it. I would think that would be more important than the name.

This is great, thanks for the advice.

The culture aspect of it is a concern of mine as well, but I'll have to see if gyms around here have a strength/stretch specific yoga class.  It looks like the Pilates is already out of the question with my schedule.

In other news, I had an unusually bad day yesterday, and it spilled over to today making me not feel like going to the gym.  I made myself go, and ended up getting mad at the barbell and muttering expletives at it while deadlifting.  So today's workout was super light feeling lol. :)
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 25, 2016, 03:32:52 PM
I'm not sure 600 calories of cardio, followed by 1.5 hours of weights can ever really feel truly GOOD...but you know what...I needed that BADLY. Very much a feeling of things being RESET.

Onward. :)

Title: Re: Strength & Fitness 2016
Post by: karaishere on January 25, 2016, 06:21:27 PM
I've have a change for my weekly goals as my PT after care is evolving! If these can be updated on the goals post, please? :)
- 2x per week short run/walk intervals and stability exercises
- 1x per week do a long run
- 1x per week do a WOD
- 2x per week do yoga and/or mobility stretches

I'm pretty excited to see how my knee handles running 3 days per week! I'm feeling really positive and hopeful about it.
Title: Re: Strength & Fitness 2016
Post by: griffin on January 25, 2016, 07:49:56 PM
Checking in as well!
Squat - 220x5
DL - 265x5
Bench - 175x5
Total: 660.
Linear progression going well still. Up to 190 pounds body weight so 200 by may is hardly a stretch. I might even be able to get to ~210 before summer cut. Actually counting calories is helping me a lot here. It's nice having some accountability here :)
Title: Re: Strength & Fitness 2016
Post by: EngineerYogi on January 25, 2016, 08:06:32 PM
I'm also looking into either Yoga or Pilates at gyms for flexibility and joint health.  From strictly that perspective (and not the meditation part of yoga), which would you guys recommend?

I didn't want this missed, so will do my own best to reply.

I have largely steered away from yoga, no real reason, just didn't feel I fit with the culture or something. (That feels a little silly to me, but oh well.) Pilates interested me more, because I didn't want to get spiritual or anything and really wanted to support my core strength more than anything else. Last summer I was sidelined for a month with a big joint injury, and started looking into healing and prevention. I decided on Pilates, but ultimately found I wasn't doing it on my own, and there were no Pilates classes during my child care hours. I talked with a few instructors and ultimately decided that a mix and match of any core strength and stretch would be fine, so now in a week I do any of: strength yoga class (no meditation), swimming, core strength circuit. I'm super happy with this mix so far, as is my body.

There are so many different types of yoga, at least two styles/schools of Pilates, yoga-Pilates fusion classes, and then unspecified "strength and stretch" gigs, with ardent fans and detractors of every single one. I think lots of people are of the mind that any that include key elements can work.

I would just look for the essential elements in a time and place you can and will do it. I would think that would be more important than the name.

This is great, thanks for the advice.

The culture aspect of it is a concern of mine as well, but I'll have to see if gyms around here have a strength/stretch specific yoga class.  It looks like the Pilates is already out of the question with my schedule.

In other news, I had an unusually bad day yesterday, and it spilled over to today making me not feel like going to the gym.  I made myself go, and ended up getting mad at the barbell and muttering expletives at it while deadlifting.  So today's workout was super light feeling lol. :)

There are so many varieties of yoga: hatha or yin yoga are more focused on the flexibility and gentle stretching whereas Vinyasa/Ashtanga/Power/Flow yoga is more about strength and the various sequencing between postures. Bikram is hot yoga (like you might pass out hot) and uses 26 poses, the guy who invented it has some lawsuits against him for being a bit of a quack but the classes are always identical no matter the instructor and no meditation involved.

I'd personally just shop around studios, there are two near me and one has an altar with a hindu god on it at the front of the class, the other plays hip hop music. :P You might be able to gain insight from the naming conventions of the studios (Veera is the hindu one, the name is sanskrit for warrior) or the other types of classes they offer, but most places offer cheap trials or even "first class free" deals.

Good luck! I love yoga, I started with an ashtanga/power yoga style at a military gym but have grown with it over the years to the point I really appreciate the meditation aspects now too. The "nap" at the end of the yoga class is the best part. ;)
Title: Re: Strength & Fitness 2016
Post by: EngineerYogi on January 25, 2016, 08:12:40 PM
Still new to the forum but can I join in on this? I have a little more experience here than I do in the money threads (goals...goals...) :/

I have been lifting for several years now and have competed in two NPC Bikini Competitions. This year I am taking a long "off season" and I decided not to compete again until 2017 mostly because it is so obscenely expensive but also because I really need to build more muscle size/definition to be competitive. So my goals are related to my hobby in hopes I'll compete again next year but I also set some strength goals because it always nice to have something a little more tangible to achieve.

Fitness goals 2016:

Bench 150lbs
Squat 200lbs
Deadlift 250lbs

Maintain 18-20% body fat
Reverse Diet to 2750 calories
Add mass to my hamstrings and shoulders
Title: Re: Strength & Fitness 2016
Post by: Hedge_87 on January 26, 2016, 08:04:00 AM
Well I missed all of last week due to scheduling issues and part laziness lol, but got back into it this morning with a killer squat workout and a ~2 mile walk early this morning. It was a beautiful crisp winter morning the sky was clear and the moon was so bright. It was really peaceful, I will try and keep this morning n mind when I really don't want to head out to the garage and lift on cold mornings. Sometimes the hardest part is getting out of the door. Still need to work on my other goals though.
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 26, 2016, 09:18:54 AM
Still new to the forum but can I join in on this? I have a little more experience here than I do in the money threads (goals...goals...) :/
[...]
Fitness goals 2016:
[...]

Welcome to the gauntlet. I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034).
Title: Re: Strength & Fitness 2016
Post by: monstermonster on January 26, 2016, 10:26:49 AM
Tried another new gym this morning (this classpass thing is fun!) and we did Olympic lift circuits. I did 48 squat thrust-deadlifts (65 lbs), 87 russian twists (5 lb medicine ball), 48 KB swings (26 lbs), climbed a 14-foot wall and repelled down 4 times, and a bunch of other less-impressive sounding but still really damn hard stuff.

Some day I'll be strong. But for now, 65lbs *is* more than half my weight. So I'm getting there.
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on January 26, 2016, 05:48:37 PM
Upped my push press! Was doing just the bar before (45lbs), up to 65lbs now. Did 5! This is a big deal for me, as my arms aren't exactly my strongest muscles.

Also did squats, working up to 3x3 at 95lbs, and deadlifts, working up to 1x1 at 155lbs. Was in lifting shoes for the deadlift, whereas I was barefoot Monday- nice that I can still pull my PR with the deficit of the shoes to overcome.

Didn't workout yesterday. I did, however, sit in the sunshine with my dog and read for 2 hours. Counts for wellness anyways =)
Title: Re: Strength & Fitness 2016
Post by: use2betrix on January 26, 2016, 06:58:08 PM
My bench is getting back closer to where it used to be. Put up 275x6 on decline tonight. My PR is 275x10 on flat, but I was also 15 lbs heavier at the time. I looked a lot better then too lol. Good to have goals though!
Title: Re: Strength & Fitness 2016
Post by: bloomability on January 26, 2016, 07:25:38 PM
Upped my push press! Was doing just the bar before (45lbs), up to 65lbs now. Did 5! This is a big deal for me, as my arms aren't exactly my strongest muscles.

Also did squats, working up to 3x3 at 95lbs, and deadlifts, working up to 1x1 at 155lbs. Was in lifting shoes for the deadlift, whereas I was barefoot Monday- nice that I can still pull my PR with the deficit of the shoes to overcome.

Didn't workout yesterday. I did, however, sit in the sunshine with my dog and read for 2 hours. Counts for wellness anyways =)

I did presses today too! Upper body strength is so hard for me to build. Keep pushing.
Title: Re: Strength & Fitness 2016
Post by: Quetzal on January 26, 2016, 08:27:50 PM
Hi all. I'm a bit behind posting last week's results, but generally am moving in the right direction.

Cardio (all treadmill, aim for 80% target heart rate) - best session yet last Monday (68 minutes, HR 145) followed by good sessions Thursday (40 minutes, HR 138) and Sat (45 mins, HR 145). Still trying to learn the heart rate settings on the treadmill I'm using; it shuts down on me if my heart rate gets 10 points above what I've dialed in is the goal and sometimes my heart rate spikes (at least my monitor says so) for no good reason and the workout stops. So tracking is a bit wonky.

Sleep - after watching how differently I felt on the days where I slept lots versus didn't, have upped my sleep goal to 8 hours/night which I hit 5 times last week!

Quality nutrition - at some point I need to stop drinking, as it definitely can't be moving me toward my body fat composition goal. But until I make the decision, I'm pleased with my meal planning and home cooking. More veggies in my diet, more leftovers for next night/ lunch, less worry generally about meals when I'm planning out 4 solid dinners per week in advance. Good all,the way around.

And then we have Convict Conditioning. I think I got intimidated after not being able to do the leg raises or squat step 1 exercises, so have done nothing since. Was trying to decide if I should buy the book and went online and started to wonder if I'd be better served having a book like it, but geared toward women. I'd welcome anyone's input based on your experiences. Regardless, I need to get back on that wagon and get some strength training in. What appealed to me about the CC description is the steady progression which made it sound incrementally achievable. But then when I couldn't do 2/4 exercises at the initial level with proper form....

Thoughts?

Title: Re: Strength & Fitness 2016
Post by: EngineerYogi on January 27, 2016, 09:15:43 AM
Hi all. I'm a bit behind posting last week's results, but generally am moving in the right direction.

Cardio (all treadmill, aim for 80% target heart rate) - best session yet last Monday (68 minutes, HR 145) followed by good sessions Thursday (40 minutes, HR 138) and Sat (45 mins, HR 145). Still trying to learn the heart rate settings on the treadmill I'm using; it shuts down on me if my heart rate gets 10 points above what I've dialed in is the goal and sometimes my heart rate spikes (at least my monitor says so) for no good reason and the workout stops. So tracking is a bit wonky.

Sleep - after watching how differently I felt on the days where I slept lots versus didn't, have upped my sleep goal to 8 hours/night which I hit 5 times last week!

Quality nutrition - at some point I need to stop drinking, as it definitely can't be moving me toward my body fat composition goal. But until I make the decision, I'm pleased with my meal planning and home cooking. More veggies in my diet, more leftovers for next night/ lunch, less worry generally about meals when I'm planning out 4 solid dinners per week in advance. Good all,the way around.

And then we have Convict Conditioning. I think I got intimidated after not being able to do the leg raises or squat step 1 exercises, so have done nothing since. Was trying to decide if I should buy the book and went online and started to wonder if I'd be better served having a book like it, but geared toward women. I'd welcome anyone's input based on your experiences. Regardless, I need to get back on that wagon and get some strength training in. What appealed to me about the CC description is the steady progression which made it sound incrementally achievable. But then when I couldn't do 2/4 exercises at the initial level with proper form....

Thoughts?

Why type of workouts are you looking for? Body weight? Do you have access to a gym?
Title: Re: Strength & Fitness 2016
Post by: karaishere on January 27, 2016, 12:03:41 PM
Hi all. I'm a bit behind posting last week's results, but generally am moving in the right direction.

Cardio (all treadmill, aim for 80% target heart rate) - best session yet last Monday (68 minutes, HR 145) followed by good sessions Thursday (40 minutes, HR 138) and Sat (45 mins, HR 145). Still trying to learn the heart rate settings on the treadmill I'm using; it shuts down on me if my heart rate gets 10 points above what I've dialed in is the goal and sometimes my heart rate spikes (at least my monitor says so) for no good reason and the workout stops. So tracking is a bit wonky.

Sleep - after watching how differently I felt on the days where I slept lots versus didn't, have upped my sleep goal to 8 hours/night which I hit 5 times last week!

Quality nutrition - at some point I need to stop drinking, as it definitely can't be moving me toward my body fat composition goal. But until I make the decision, I'm pleased with my meal planning and home cooking. More veggies in my diet, more leftovers for next night/ lunch, less worry generally about meals when I'm planning out 4 solid dinners per week in advance. Good all,the way around.

And then we have Convict Conditioning. I think I got intimidated after not being able to do the leg raises or squat step 1 exercises, so have done nothing since. Was trying to decide if I should buy the book and went online and started to wonder if I'd be better served having a book like it, but geared toward women. I'd welcome anyone's input based on your experiences. Regardless, I need to get back on that wagon and get some strength training in. What appealed to me about the CC description is the steady progression which made it sound incrementally achievable. But then when I couldn't do 2/4 exercises at the initial level with proper form....

Thoughts?

Why type of workouts are you looking for? Body weight? Do you have access to a gym?

I don't know if you'd be interested, but the Betty Rocker has a bunch of free body weight circuits. Very rarely does she use equipment, and if she does, she encourages you to use what's around the house.
http://thebettyrocker.com/category/my-workouts/
Title: Re: Strength & Fitness 2016
Post by: EngineerYogi on January 27, 2016, 12:46:05 PM
And then we have Convict Conditioning. I think I got intimidated after not being able to do the leg raises or squat step 1 exercises, so have done nothing since. Was trying to decide if I should buy the book and went online and started to wonder if I'd be better served having a book like it, but geared toward women. I'd welcome anyone's input based on your experiences. Regardless, I need to get back on that wagon and get some strength training in. What appealed to me about the CC description is the steady progression which made it sound incrementally achievable. But then when I couldn't do 2/4 exercises at the initial level with proper form....

Thoughts?

http://www.amazon.com/The-New-Rules-Lifting-Women/dp/1583333398 or http://www.amazon.com/Strong-Workout-Programs-Metabolism-Strength/dp/1583335757/
Title: Re: Strength & Fitness 2016
Post by: EngineerYogi on January 27, 2016, 01:01:28 PM
Had a success this week, looked at progress on my current reverse diet and I'm up to 2136 calories daily and body fat is at about 18%, I started at 15% body fat in November from my bikini competition and eating 1260 calories a day (ouch, I was starving and super lean). It's been an up and down process but I'm happy with where I am now and will work to continue to increase calories and maintain current body fat.
Title: Re: Strength & Fitness 2016
Post by: Friar on January 27, 2016, 02:25:25 PM
Managed the 2nd run of the week today! Starting off slowly as not to aggravate my knee, but I did just over 1.5 miles.

As February is just round the corner I think it would be great if everyone could post a progress report on their goals from the beginning of Jan!

I'll be doing it even if no one else joins me. :)
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 27, 2016, 03:18:50 PM
And then we have Convict Conditioning. I think I got intimidated after not being able to do the leg raises or squat step 1 exercises, so have done nothing since. Was trying to decide if I should buy the book and went online and started to wonder if I'd be better served having a book like it, but geared toward women. I'd welcome anyone's input based on your experiences. Regardless, I need to get back on that wagon and get some strength training in. What appealed to me about the CC description is the steady progression which made it sound incrementally achievable. But then when I couldn't do 2/4 exercises at the initial level with proper form....

Thoughts?

First, this is based on my experience, and I've restarted by the time I get to Step 5 for one reason or another.
Second, I'm a guy.
Third, I'm not genetically fit. Any time I've gotten remotely fit, it's been in spite of my genetic make up, not because of it.
Fourth, even though I have my problems, I am one damn smart individual, and I love researching things.

To that end, I will say that there are some of the initial steps I couldn't do with proper form the first time I tried. I mentioned the squat section earlier this year, with a quote from the book. To that end, even though I've only missed one week of squats this year, I still can't perform it with proper form. Considering that lesson, and applying it to the other progressions, I took away the following:


Here is what I do. In instance 1, I do exactly what I can, starting with proper form. I may not be able to complete the exercises, and then won't mark it as a completed set, even though I will do my bastardized version of the exercise up to the progression standards if I can (even though I won't progress until I can do it perfectly). When this happens, other life changes (or maybe just more progressions on the other exercises) will have a huge impact on how one progresses. The CC program doesn't specify what these other things may be, and I like to think that's because Paul Wade is super-smart, but it's probably the simple fact that all bodies are different, and one needs to experiment with nutrition.

As I'm writing it out, I realize that in instance 2, I do almost the same thing. What I do in instance 2 specifically is go as far as I can using proper form. I've found that when I'm too weak, I hit bad form faster than I hit muscle failure (or I fall over). To that end, I use my judgement as far as progress goes (getting lower, getting higher, getting deeper), and try to continue until I can actually do step 1.

I hope that helps.


Had a success this week, looked at progress on my current reverse diet and I'm up to 2136 calories daily and body fat is at about 18%, I started at 15% body fat in November from my bikini competition and eating 1260 calories a day (ouch, I was starving and super lean). It's been an up and down process but I'm happy with where I am now and will work to continue to increase calories and maintain current body fat.

Holy crap!! Can you give a touch more back story (if you don't mind)? I know you said you were in bikini competitions, but looking at your other posts, you have a lot of knowledge to share. I feel like a background post would be helpful.

I'll be doing it even if no one else joins me. :)

Even if nobody does your exact bit, everyone here is joining you. :)
Title: Re: Strength & Fitness 2016
Post by: EngineerYogi on January 27, 2016, 05:14:46 PM
Had a success this week, looked at progress on my current reverse diet and I'm up to 2136 calories daily and body fat is at about 18%, I started at 15% body fat in November from my bikini competition and eating 1260 calories a day (ouch, I was starving and super lean). It's been an up and down process but I'm happy with where I am now and will work to continue to increase calories and maintain current body fat.

Holy crap!! Can you give a touch more back story (if you don't mind)? I know you said you were in bikini competitions, but looking at your other posts, you have a lot of knowledge to share. I feel like a background post would be helpful.


Fitness and food have been my hobbies for years. It started with eating healthier by cooking at home in 2007 and has grown from there. I took some weight lifting and running classes at the community college while I was also doing gen. eds. for my bachelor's degree. In 2010 I started going to yoga twice a week while my husband was deployed and fell in love. It was the first time I'd found something that I was willing to stick to fitness wise. I continued going twice a week and would squeeze in the occasional spin class(stationary cycling) when I could. When I graduated from college (BS in Mechanical Engineering) in 2012 I started weight lifting a little more frequently though not super consistent because my new job was ultra demanding and I started an online Masters program so I was very busy.

Around that same time, a friend convinced me to start going to a weight lifting circuit type class at a local gym that only catered to women (not Curves, we were doing squats/bench/deadlift/TRX/pull ups/etc). I liked the weight lifting classes so I stayed with them and would workout 4-6 days a week when work wasn't insanely busy. That gym also had an advanced program for training girls for bikini and figure competitions. They participated in the same sessions that I did, but had extra sessions as well and more specific nutrition guidelines plus posing practices. I had to take some time off from this gym because I started traveling for work, I dabbled for a couple months in Crossfit in Salt Lake City, UT but again consistency was hard because of the work schedule.

Life slowed down a tad (still doing online grad school and working full time but only 40 hrs/per week vs 60-80) and I went back to the women's gym and started training for my first bikini competition in March 2014. I stuck with training 4-6 days a week, with 2 hour sessions twice a week. Then life happened and DH and I got relocated from NM to Northern California so I jumped in with an online personal trainer. He helped me with training and nutrition and I eventually hired a posing coach that was local to me. I dropped to about 13% body fat and competed in my first NPC Bikini Competition in Sacramento Nov 1st, 2014. I stuck around with that same personal trainer/coach for a few more months and switched over to a power lifting training program and even did some strong man lifting until May 2015. Then I realized I needed someone with more experience with bikini girls and switched to the local team(who I'd used for posing) for all aspects of competition prep (training/diet/posing). I had a rough time coming out of my first show and went from 13% body fat to 27% in roughly 6 months. The new team/coach managed to diet me back down to about 15% for my second competition Nov. 7th, 2015. This was an incredibly brutal process, and we are in the process of reverse dieting now.

There is a lot to be said for nutrition practices not just what you eat but also how much or how little. Dieting can have huge consequences on a person, I'm learning that now. My first few coaches dieted me on too few calories and it really hurt my metabolism. I took a training course and received a certification from Eat To Perform(ETP) just this month and learned a ton about how the body works and how dieting can affect it. The coach/team I have now understand all of that (not associated with ETP but follow similar nutritional guidance) and are working to increase my calorie intake back up so that I can "diet" on more calories the next time I want to drop body fat for a competition.

So, I'm not going to compete this year 1) it's insanely expensive 2)my body still needs time to repair my metabolism 3)I need to build more muscle mass and to do that I need to be eating more.

Oh and through all of this my nutrition has varied widely:
2007-2012: transitioned from eating out a lot and only eating packaged food to learning how to cook and cooking most meals at home to eating only "real food" to "clean eating"
2012: learned about calorie counting and roughly tracked for a month, lost some weight
2013: started following the paleo diet, dabbled in food tracking again
2014: stayed with the paleo diet and then did macro tracking for my competition prep while sticking to paleo foods
2015: continued tracking macros but started eating a more flexible/if it fits your macros (IIFYM) diet

I still track and measure/weigh everything I eat using My Fitness Pal,  I hope to eventually transition away from tracking, but it's a necessary evil when you're after specific body composition goals like I am now.

I have a public "competitor" facebook page and instagram where I post pictures of food and progress pictures and you know, bikini competitor stuff, not sure if it'd be appropriate to link that here. I also keep my MFP diary public so people can see what I eat and what my macros are.

So yeah, long journey, I've done a ton of research along the way and feel pretty informed, but it's all just a hobby. ;)
Title: Re: Strength & Fitness 2016
Post by: use2betrix on January 27, 2016, 06:05:31 PM
Had a success this week, looked at progress on my current reverse diet and I'm up to 2136 calories daily and body fat is at about 18%, I started at 15% body fat in November from my bikini competition and eating 1260 calories a day (ouch, I was starving and super lean). It's been an up and down process but I'm happy with where I am now and will work to continue to increase calories and maintain current body fat.

Holy crap!! Can you give a touch more back story (if you don't mind)? I know you said you were in bikini competitions, but looking at your other posts, you have a lot of knowledge to share. I feel like a background post would be helpful.


Fitness and food have been my hobbies for years. It started with eating healthier by cooking at home in 2007 and has grown from there. I took some weight lifting and running classes at the community college while I was also doing gen. eds. for my bachelor's degree. In 2010 I started going to yoga twice a week while my husband was deployed and fell in love. It was the first time I'd found something that I was willing to stick to fitness wise. I continued going twice a week and would squeeze in the occasional spin class(stationary cycling) when I could. When I graduated from college (BS in Mechanical Engineering) in 2012 I started weight lifting a little more frequently though not super consistent because my new job was ultra demanding and I started an online Masters program so I was very busy.

Around that same time, a friend convinced me to start going to a weight lifting circuit type class at a local gym that only catered to women (not Curves, we were doing squats/bench/deadlift/TRX/pull ups/etc). I liked the weight lifting classes so I stayed with them and would workout 4-6 days a week when work wasn't insanely busy. That gym also had an advanced program for training girls for bikini and figure competitions. They participated in the same sessions that I did, but had extra sessions as well and more specific nutrition guidelines plus posing practices. I had to take some time off from this gym because I started traveling for work, I dabbled for a couple months in Crossfit in Salt Lake City, UT but again consistency was hard because of the work schedule.

Life slowed down a tad (still doing online grad school and working full time but only 40 hrs/per week vs 60-80) and I went back to the women's gym and started training for my first bikini competition in March 2014. I stuck with training 4-6 days a week, with 2 hour sessions twice a week. Then life happened and DH and I got relocated from NM to Northern California so I jumped in with an online personal trainer. He helped me with training and nutrition and I eventually hired a posing coach that was local to me. I dropped to about 13% body fat and competed in my first NPC Bikini Competition in Sacramento Nov 1st, 2014. I stuck around with that same personal trainer/coach for a few more months and switched over to a power lifting training program and even did some strong man lifting until May 2015. Then I realized I needed someone with more experience with bikini girls and switched to the local team(who I'd used for posing) for all aspects of competition prep (training/diet/posing). I had a rough time coming out of my first show and went from 13% body fat to 27% in roughly 6 months. The new team/coach managed to diet me back down to about 15% for my second competition Nov. 7th, 2015. This was an incredibly brutal process, and we are in the process of reverse dieting now.

There is a lot to be said for nutrition practices not just what you eat but also how much or how little. Dieting can have huge consequences on a person, I'm learning that now. My first few coaches dieted me on too few calories and it really hurt my metabolism. I took a training course and received a certification from Eat To Perform(ETP) just this month and learned a ton about how the body works and how dieting can affect it. The coach/team I have now understand all of that (not associated with ETP but follow similar nutritional guidance) and are working to increase my calorie intake back up so that I can "diet" on more calories the next time I want to drop body fat for a competition.

So, I'm not going to compete this year 1) it's insanely expensive 2)my body still needs time to repair my metabolism 3)I need to build more muscle mass and to do that I need to be eating more.

Oh and through all of this my nutrition has varied widely:
2007-2012: transitioned from eating out a lot and only eating packaged food to learning how to cook and cooking most meals at home to eating only "real food" to "clean eating"
2012: learned about calorie counting and roughly tracked for a month, lost some weight
2013: started following the paleo diet, dabbled in food tracking again
2014: stayed with the paleo diet and then did macro tracking for my competition prep while sticking to paleo foods
2015: continued tracking macros but started eating a more flexible/if it fits your macros (IIFYM) diet

I still track and measure/weigh everything I eat using My Fitness Pal,  I hope to eventually transition away from tracking, but it's a necessary evil when you're after specific body composition goals like I am now.

I have a public "competitor" facebook page and instagram where I post pictures of food and progress pictures and you know, bikini competitor stuff, not sure if it'd be appropriate to link that here. I also keep my MFP diary public so people can see what I eat and what my macros are.

So yeah, long journey, I've done a ton of research along the way and feel pretty informed, but it's all just a hobby. ;)

Very interesting! If you don't mind, what's your height and weight at your BF %?

My wife and I are currently cutting. We count calories and measure our macros. She's 5' and about 118. She's trying to get to around 112ish. She's very muscular, can do pull-ups and squat 225 lbs for a few perfect reps. I'm not great at guessing BF on women, but she has visible abs. She's just trying to get down a few more percent.

We're slowly cutting back calories, and by now she's down to a measely 800 calories. Her weight loss seems to have haulted the last few weeks which is just crazy cause she's not eating much. She's not overly hungry and the amount is reasonable as its well balanced throughout the day. She lifts weights with me 4x a week, does an hr of cycling 3 days a week, and 2 days a week of yoga + cardio. She's 22 years old and overall healthy. Doesn't work but gets a lot of exercise. She looks great, but just has a few last pounds she wants to shed.

Any help would be greatly appreciated!
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 27, 2016, 06:51:40 PM
E.T.Y.L...thanks for sharing that. I am finding the whole fitness/nutrition subject to be fascinating...I am definitely hooked. It is definitely starting to go beyond hobby-status. You certainly bring excellent value to this thread...hope you stick around. :)

As February is just round the corner I think it would be great if everyone could post a progress report on their goals from the beginning of Jan!

I am planning on doing an end of month status report in terms of some of my progress as they relate to some of my end goals - I'll be grabbing my skin fold callipers to do a BF% check (I was around 13% on Jan 1), and I will also see how many push-ups I can crank out in 60 seconds....

Might also do a run down of calories burned in January - between walking, biking (stationary) and running (treadmill and road).
Title: Re: Strength & Fitness 2016
Post by: Kerowyn on January 28, 2016, 07:58:47 AM
Wow, thanks for sharing your story, eat.train.yoga.love! Super fascinating.
Title: Re: Strength & Fitness 2016
Post by: Stache it Away on January 28, 2016, 08:17:43 AM
Jordan,

Thanks for starting this thread and for getting me started on the Convict Conditioning program.  I run a lot, but have failed to do upper body work for several years and I think this is what I need as I think I'll be more interested in learning a new skill than lifting another 5 or 10 pounds. 

On the Convict Conditioning program my goals are to acheive:
Lever Pushups (currently at Full push ups)
One Leg Squats (not sure, but could probably complete full squats)
Uneven Pull ups (currently beginner half pull ups)
Stand-to-stand Bridges (currently at straight bridges)]
Handstand push ups (currently on crow stands)
Handing straight leg raises (currently at hanging knee raises)

Outside of that my other goals are to:
Get and stay below 160 pounds (currently 181)
Get under 20 min in a 5k (stretch goal: 19 min, PR is 20:15)

Thanks again!

Stache it Away

Thought I'd send a quick update on my goals.  Down to 169 pounds now (down 12 total so far).  A friend of mine who was always overweight as a child, but now pretty fit, told me that he made the decision that he didn't need to always eat until he felt full.  I've really taken this to heart and the weight has really dropped off.  You just need to embrace that you will feel (fake) hunger pains.  I'm looking at this like muscle soreness after a workout like a sign that I did something right.

I don't have the convict conditioning update in front of me, but overall I'm impressed that I am moving up in the program even though the workouts are so short.  Also have a 5k in just over a week so we'll see if I can get that goal also (assuming I don't push my daughter in a stroller).
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 28, 2016, 10:22:52 AM
My bench is getting back closer to where it used to be. Put up 275x6 on decline tonight. My PR is 275x10 on flat, but I was also 15 lbs heavier at the time. I looked a lot better then too lol. Good to have goals though!

Sorry for not following up on this. What kind of goals do you actually want me to add to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034)? Are you trying to match your PR and gain 15lbs of muscle? I'm just not clear. Let me know and I'll get you added.

Thought I'd send a quick update on my goals.  Down to 169 pounds now (down 12 total so far).  A friend of mine who was always overweight as a child, but now pretty fit, told me that he made the decision that he didn't need to always eat until he felt full.  I've really taken this to heart and the weight has really dropped off.  You just need to embrace that you will feel (fake) hunger pains.  I'm looking at this like muscle soreness after a workout like a sign that I did something right.

I don't have the convict conditioning update in front of me, but overall I'm impressed that I am moving up in the program even though the workouts are so short.  Also have a 5k in just over a week so we'll see if I can get that goal also (assuming I don't push my daughter in a stroller).

Way to rock it so far!! I love how such little time investment in body weight training yields incredible results.



ETYL, I just wanted to chime in as well thanking you for sharing your knowledge. Kick ass journey you've been on. Also, feel free to post your instagram and facebook links if you feel comfortable with it. It's all good in this thread, just make sure that it's properly labeled as NSFW if that's the case.
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 28, 2016, 10:32:42 AM
Thought I'd send a quick update on my goals.  Down to 169 pounds now (down 12 total so far).  A friend of mine who was always overweight as a child, but now pretty fit, told me that he made the decision that he didn't need to always eat until he felt full.  I've really taken this to heart and the weight has really dropped off.  You just need to embrace that you will feel (fake) hunger pains.  I'm looking at this like muscle soreness after a workout like a sign that I did something right.

This is awesome Stache it Away...and I totally agree on the eating habits in terms of coping with hunger and portion control. In the process of losing my 60 pounds (documented elsewhere) I learned that once you make the big mind shift to accept that if you are feeling slightly hungry you DO NOT need to stuff yourself silly...just eat enough to feel NOT HUNGRY. Combine this mindset with ample cardio (I used to run 1000 calorie daily deficits regularly) and the weight will MELT OFF.

Title: Re: Strength & Fitness 2016
Post by: EngineerYogi on January 28, 2016, 11:48:08 AM
Very interesting! If you don't mind, what's your height and weight at your BF %?

My wife and I are currently cutting. We count calories and measure our macros. She's 5' and about 118. She's trying to get to around 112ish. She's very muscular, can do pull-ups and squat 225 lbs for a few perfect reps. I'm not great at guessing BF on women, but she has visible abs. She's just trying to get down a few more percent.

We're slowly cutting back calories, and by now she's down to a measely 800 calories. Her weight loss seems to have haulted the last few weeks which is just crazy cause she's not eating much. She's not overly hungry and the amount is reasonable as its well balanced throughout the day. She lifts weights with me 4x a week, does an hr of cycling 3 days a week, and 2 days a week of yoga + cardio. She's 22 years old and overall healthy. Doesn't work but gets a lot of exercise. She looks great, but just has a few last pounds she wants to shed.

Any help would be greatly appreciated!

I'm tall, 5'11 and at 13% body fat in 2014 I was 143lbs (water depleted though too), at 15% I was 148lbs (also water depleted), I'm now sitting closer to 18 or 19% and am 161lbs. I posted progress photos for my current reverse diet on my instagram and facebook page, depending on how open minded your office space is I suppose they could be NSFW, bikinis are rather small... http://www.facebook.com/eat.train.yoga.love and my instagram is also @eat.train.yoga.love

Trixr, any particular reason she is trying to get leaner? 15% or below for women is excruciatingly difficult and really hard on a person, it is also not sustainable as the body will start fighting back. I only diet down that low for competition day and then increase a little for maintenance, mostly for my mental health!

800 calories is crazy low, (I'm not a doctor/nutritionist/dietitian disclaimer) but I would be working to increase her calories back up now so she can revisit losing weight later, you really can't cut her any lower. And if she stayed eating that little it could really set her up for major health/metabolism issues as she gets older. I dropped down to 1260 calories for my competition cut but I'm back up to over 2100 calories now and still very lean. A reverse diet would probably be perfect for her, the idea is to add back in no more than 5% of her carb and fat calories while keeping protein the same and increase weekly. I use the Eat to Perform calculator to determine appropriate macro goals http://www.eattoperform.com/eat-to-perform-calculator/ and she should be eating more than twice what she's eating now based on her activity. I'd set her goal macros to 115g protein, 55g fat, and 315g of carbs for a total of 2215 calories. A reverse diet at 5% increases from her current 800 calories would take over 6 months, but she'd likely lose a little bit of weight during the process and be able to at a minimum maintain where she is at presently. What are her macro breakdowns right now?
Title: Re: Strength & Fitness 2016
Post by: use2betrix on January 28, 2016, 01:08:23 PM
Very interesting! If you don't mind, what's your height and weight at your BF %?

My wife and I are currently cutting. We count calories and measure our macros. She's 5' and about 118. She's trying to get to around 112ish. She's very muscular, can do pull-ups and squat 225 lbs for a few perfect reps. I'm not great at guessing BF on women, but she has visible abs. She's just trying to get down a few more percent.

We're slowly cutting back calories, and by now she's down to a measely 800 calories. Her weight loss seems to have haulted the last few weeks which is just crazy cause she's not eating much. She's not overly hungry and the amount is reasonable as its well balanced throughout the day. She lifts weights with me 4x a week, does an hr of cycling 3 days a week, and 2 days a week of yoga + cardio. She's 22 years old and overall healthy. Doesn't work but gets a lot of exercise. She looks great, but just has a few last pounds she wants to shed.

Any help would be greatly appreciated!

I'm tall, 5'11 and at 13% body fat in 2014 I was 143lbs (water depleted though too), at 15% I was 148lbs (also water depleted), I'm now sitting closer to 18 or 19% and am 161lbs. I posted progress photos for my current reverse diet on my instagram and facebook page, depending on how open minded your office space is I suppose they could be NSFW, bikinis are rather small... http://www.facebook.com/eat.train.yoga.love and my instagram is also @eat.train.yoga.love

Trixr, any particular reason she is trying to get leaner? 15% or below for women is excruciatingly difficult and really hard on a person, it is also not sustainable as the body will start fighting back. I only diet down that low for competition day and then increase a little for maintenance, mostly for my mental health!

800 calories is crazy low, (I'm not a doctor/nutritionist/dietitian disclaimer) but I would be working to increase her calories back up now so she can revisit losing weight later, you really can't cut her any lower. And if she stayed eating that little it could really set her up for major health/metabolism issues as she gets older. I dropped down to 1260 calories for my competition cut but I'm back up to over 2100 calories now and still very lean. A reverse diet would probably be perfect for her, the idea is to add back in no more than 5% of her carb and fat calories while keeping protein the same and increase weekly. I use the Eat to Perform calculator to determine appropriate macro goals http://www.eattoperform.com/eat-to-perform-calculator/ and she should be eating more than twice what she's eating now based on her activity. I'd set her goal macros to 115g protein, 55g fat, and 315g of carbs for a total of 2215 calories. A reverse diet at 5% increases from her current 800 calories would take over 6 months, but she'd likely lose a little bit of weight during the process and be able to at a minimum maintain where she is at presently. What are her macro breakdowns right now?

Her current ratio is about 105g of protein, 80g of carbs, and 30 g of fat. Totaling about 800 calories. If she has been slowly cutting back from around 1200 calories, I can't possibly imagine that tripling her calories will do anything positive in terms of fat loss. In fact, I'm 5'9.5, 205 lbs, and around 10-12% BF. I'm having 2000 calories per day 205g protein, 145g carbs, and 65g of fat, and I've been slowly losing about 1-2 lbs a week for the last month. A perfect rate for someone looking to maintain muscle while losing fat.

I used to be huge at 220lbs, (muscular and less fat) where I could have 300g protein and 400+g carbs and not gain a pound. That was about 18 months ago. I slacked off hard for 8 months and now I've been paying for it. I still look very good, just not where I was.

From what I've read, 1200 calories is not abnormal for maintenance for a small woman (mind you she's a foot shorter than you), and a calorie deficit of around 400 calories a day comes out to be about a pound of fat a week.

I'll slowly increase her calories back up and see what happens, but we see women competing at her height at 105 that look amazing. I dunno if I can see that 118lbs is simply the lowest weight/BF she can get short of starving herself.

I'll add you on IG and you'll get an idea, I think I have a couple pics of her, last part of my name on there is "88"
Title: Re: Strength & Fitness 2016
Post by: hudsoncat on January 28, 2016, 01:45:59 PM
I'm super intrigued by all the conversations about body fat/macros/strength training that has been happening. I'm not sure I'm that dedicated, shoot, I can't even seem to complete my strength train twice per week goal, But I really enjoy reading about those who are that dedicated and learning from the posts.

This is becoming another tough week, posting to commit to at least one round of Iron Strength for Runners this week. I have run twice and know I will get two more runs in this week (running is my stress relief) and likely a swim (husband's stress relief).

I know excuses are lame, but this week has been a succession of 12 hour work days before going home to deal with plumbing and heating issues. Somehow in less than a week the main sewer line out of the house managed to collapse and our furnace quit working. But the main line replacement will be finished tonight and the new furnace will be up and running tomorrow. Husband will be home tomorrow (not traveling for the foreseeable future) and next week is a lighter week work wise (at least there will be a minimum of late, late hours). Things are looking up!
Title: Re: Strength & Fitness 2016
Post by: EngineerYogi on January 28, 2016, 01:59:41 PM
Very interesting! If you don't mind, what's your height and weight at your BF %?

My wife and I are currently cutting. We count calories and measure our macros. She's 5' and about 118. She's trying to get to around 112ish. She's very muscular, can do pull-ups and squat 225 lbs for a few perfect reps. I'm not great at guessing BF on women, but she has visible abs. She's just trying to get down a few more percent.

We're slowly cutting back calories, and by now she's down to a measely 800 calories. Her weight loss seems to have haulted the last few weeks which is just crazy cause she's not eating much. She's not overly hungry and the amount is reasonable as its well balanced throughout the day. She lifts weights with me 4x a week, does an hr of cycling 3 days a week, and 2 days a week of yoga + cardio. She's 22 years old and overall healthy. Doesn't work but gets a lot of exercise. She looks great, but just has a few last pounds she wants to shed.

Any help would be greatly appreciated!

I'm tall, 5'11 and at 13% body fat in 2014 I was 143lbs (water depleted though too), at 15% I was 148lbs (also water depleted), I'm now sitting closer to 18 or 19% and am 161lbs. I posted progress photos for my current reverse diet on my instagram and facebook page, depending on how open minded your office space is I suppose they could be NSFW, bikinis are rather small... http://www.facebook.com/eat.train.yoga.love and my instagram is also @eat.train.yoga.love

Trixr, any particular reason she is trying to get leaner? 15% or below for women is excruciatingly difficult and really hard on a person, it is also not sustainable as the body will start fighting back. I only diet down that low for competition day and then increase a little for maintenance, mostly for my mental health!

800 calories is crazy low, (I'm not a doctor/nutritionist/dietitian disclaimer) but I would be working to increase her calories back up now so she can revisit losing weight later, you really can't cut her any lower. And if she stayed eating that little it could really set her up for major health/metabolism issues as she gets older. I dropped down to 1260 calories for my competition cut but I'm back up to over 2100 calories now and still very lean. A reverse diet would probably be perfect for her, the idea is to add back in no more than 5% of her carb and fat calories while keeping protein the same and increase weekly. I use the Eat to Perform calculator to determine appropriate macro goals http://www.eattoperform.com/eat-to-perform-calculator/ and she should be eating more than twice what she's eating now based on her activity. I'd set her goal macros to 115g protein, 55g fat, and 315g of carbs for a total of 2215 calories. A reverse diet at 5% increases from her current 800 calories would take over 6 months, but she'd likely lose a little bit of weight during the process and be able to at a minimum maintain where she is at presently. What are her macro breakdowns right now?

Her current ratio is about 105g of protein, 80g of carbs, and 30 g of fat. Totaling about 800 calories. If she has been slowly cutting back from around 1200 calories, I can't possibly imagine that tripling her calories will do anything positive in terms of fat loss. In fact, I'm 5'9.5, 205 lbs, and around 10-12% BF. I'm having 2000 calories per day 205g protein, 145g carbs, and 65g of fat, and I've been slowly losing about 1-2 lbs a week for the last month. A perfect rate for someone looking to maintain muscle while losing fat.

I used to be huge at 220lbs, (muscular and less fat) where I could have 300g protein and 400+g carbs and not gain a pound. That was about 18 months ago. I slacked off hard for 8 months and now I've been paying for it. I still look very good, just not where I was.

From what I've read, 1200 calories is not abnormal for maintenance for a small woman (mind you she's a foot shorter than you), and a calorie deficit of around 400 calories a day comes out to be about a pound of fat a week.

I'll slowly increase her calories back up and see what happens, but we see women competing at her height at 105 that look amazing. I dunno if I can see that 118lbs is simply the lowest weight/BF she can get short of starving herself.

I'll add you on IG and you'll get an idea, I think I have a couple pics of her, last part of my name on there is "88"

Fortunately your math is off, if she's getting 105g of protein, 80g of carbs and 30g of fat she's eating 1010 calories a day. (carbs and protein have 4 calories per gram while fat has 9)

But I mean it, increasing her ultra slow will do a body good. She can't diet forever and if she's stalled the only option is to drop calories even lower or add more cardio (HIIT is particularly efficient for women (20 minutes tops)) but too much of that she'll eventually tank and her body will fight back. I ended up in the hospital with heart/lung symptoms, I couldn't figure out what was wrong and I was diagnosed with anxiety and panic attacks. I was staying at around 1400 calories per day and it started affecting me in ways I couldn't believe. My maintenance calories are actually around 2500-2750 when my metabolism is up to full speed. Dieting for long periods of time though significantly reduce metabolism, the body wants homeostasis and will become more efficient at living (using less calories) if you reduce calories too low. Which of course is the opposite of what you want.

So show me a picture of a girl who is under eating at 5' tall and not losing weight and I'll show you one of a girl who is totally shredded and eating 253g of carbs and at 1850 calories, this is while she's cutting, she was eating much more in her off season and still lean.

Your wife's estimated BMR is 1346 calories, that is how many calories her body should burn if she just laid in bed all day. Add in exercise, general moving around(walking to the car, standing, fidgeting, etc), and the thermic effect of food and she is certainly burning closer to 2100 calories a day. If she isn't losing at 1000 calorie/day intake then something needs to give, her BMR may be significantly reduced from under eating in which case the only way to fix that is to work on gradually eating more. BMR calculator here: http://www.bodybuilding.com/fun/bmr_calculator.htm
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 28, 2016, 02:36:56 PM
I'm super intrigued by all the conversations about body fat/macros/strength training that has been happening. I'm not sure I'm that dedicated, shoot, I can't even seem to complete my strength train twice per week goal, But I really enjoy reading about those who are that dedicated and learning from the posts.

I've had a different reaction - not sure if this is quite the right thread for me after all ;)

I honestly don't care about metrics like body fat, macro nutrients percentages, specific strength training goals, etc...  I just want to feel healthy, capable and strong and that I can use my body to do the outdoor activities that interest me. I hate going to the gym, but I am very active outdoors and I enjoy recreational activities like swimming, hiking, cycling, etc... that keep me active. I want to continue to be in good overall health/ability as I get older, but not get bogged down with measuring everything and stressing out over the small details.

That's just my style, though. For those of you who enjoy that sort of thing, good for you! :)

Come now!! It's a cumulative thread. There are people here who focus on that stuff, but the end-all-be-all of what we try to accomplish is exactly what you are talking about. It's a year long gauntlet for a reason. There may be discussions that you don't agree with or people who are going a different route, but the ultimate goal is Strength & Fitness!! I love the back and forth being created here, but I also understand that (for me, and possibly for you), that many carbs would make me super-fat, since my workout isn't super intense and my body doesn't react well to carbs. I'm fine with the discussion. Stick with us please. Can you do that? You provide an immense value (since you update almost more than I do ).
Title: Re: Strength & Fitness 2016
Post by: EngineerYogi on January 28, 2016, 03:29:29 PM
I'm super intrigued by all the conversations about body fat/macros/strength training that has been happening. I'm not sure I'm that dedicated, shoot, I can't even seem to complete my strength train twice per week goal, But I really enjoy reading about those who are that dedicated and learning from the posts.

This is becoming another tough week, posting to commit to at least one round of Iron Strength for Runners this week. I have run twice and know I will get two more runs in this week (running is my stress relief) and likely a swim (husband's stress relief).

I know excuses are lame, but this week has been a succession of 12 hour work days before going home to deal with plumbing and heating issues. Somehow in less than a week the main sewer line out of the house managed to collapse and our furnace quit working. But the main line replacement will be finished tonight and the new furnace will be up and running tomorrow. Husband will be home tomorrow (not traveling for the foreseeable future) and next week is a lighter week work wise (at least there will be a minimum of late, late hours). Things are looking up!

I think tracking calories/macros has it's pros and cons, most people have no idea how much they actually eat. I know a lot of women who eat way too little and plenty of men and women who eat too much. Then factor in food quality (which is a highly controversial subject) and things get even more confusing. Tracking can be pretty enlightening and help a person understand the size of a portion, the difference between nutrient dense and calorie dense foods (broccoli or whole grain pasta or beans or a donut for example) and how changing your macronutrient ratios drastically from one day to the next might affect you.

If you want to reach "shredded" status (approximately sub 8% body fat for men or sub 16% for women) you really have to track macronutrients, it's the only way to really dial things in.

If you just want to be healthy then eat mostly whole foods, have dessert no more than once or twice a week, if you go for the burger don't also get the fries and milkshake, only have 2 or 3 slices of pizza instead of the whole thing, etc. No need to start weighing and measuring your food, eating intuitively is fine. Minimal dedication required. ;)

The cons of tracking are how cumbersome it can be, if you get tied up into being rigid or following the rules it is easy to get obsessive. It can almost become it's own type of eating disorder. Plus, it's still not exact and it never will be. Food nutrition changes simply based on how you cooked it, no two cooked sweet potatoes will ever be the same. Is your scale accurate enough? If ounces aren't precise enough how about grams or why not find one that measures to the microgram? :P No need, people have to remember you are still just best guessing in the end anyway.

Dieting is hard on you physically, mentally and emotionally. Your goal for your diet should be learning how to stop dieting.
Title: Re: Strength & Fitness 2016
Post by: EngineerYogi on January 28, 2016, 03:30:35 PM
I'm super intrigued by all the conversations about body fat/macros/strength training that has been happening. I'm not sure I'm that dedicated, shoot, I can't even seem to complete my strength train twice per week goal, But I really enjoy reading about those who are that dedicated and learning from the posts.

I've had a different reaction - not sure if this is quite the right thread for me after all ;)

I honestly don't care about metrics like body fat, macro nutrients percentages, specific strength training goals, etc...  I just want to feel healthy, capable and strong and that I can use my body to do the outdoor activities that interest me. I hate going to the gym, but I am very active outdoors and I enjoy recreational activities like swimming, hiking, cycling, etc... that keep me active. I want to continue to be in good overall health/ability as I get older, but not get bogged down with measuring everything and stressing out over the small details.

That's just my style, though. For those of you who enjoy that sort of thing, good for you! :)

That should be all of our goals! It's all a means to an end right? ;)
Title: Re: Strength & Fitness 2016
Post by: Bakari on January 28, 2016, 03:52:25 PM
I'm super intrigued by all the conversations about body fat/macros/strength training that has been happening. I'm not sure I'm that dedicated, shoot, I can't even seem to complete my strength train twice per week goal, But I really enjoy reading about those who are that dedicated and learning from the posts.

I've had a different reaction - not sure if this is quite the right thread for me after all ;)

I honestly don't care about metrics like body fat, macro nutrients percentages, specific strength training goals, etc...  I just want to feel healthy, capable and strong and that I can use my body to do the outdoor activities that interest me. I hate going to the gym, but I am very active outdoors and I enjoy recreational activities like swimming, hiking, cycling, etc... that keep me active. I want to continue to be in good overall health/ability as I get older, but not get bogged down with measuring everything and stressing out over the small details.

That's just my style, though. For those of you who enjoy that sort of thing, good for you! :)


I get that.  I usually just skim many of the posts.
For me the specific strength goals aren't really my real goals at all.  Nor is my performance on Ninja Warrior (assuming they pick me at all), nor my appearance at Bay 2 Breakers.  Those things are all motivators.

My actual GOAL is to be one of those 85 year old guys who is still doing push-ups when most of his peers are using walkers (if they are still alive). 
Every old person I've ever asked "what's the secret/" to have given a variant of the same answer:


"Never stop"


But in practice I found that the fairly vague and very very far off in the future goal of maintain strength and fitness as I age didn't actually get me into the gym, where a goal of "be able to lift  my own bodyweight over head by May" is concrete enough to get me to do some presses every week


Speaking of which...


Yesterday I was doing weighted pull-ups, and was a little disappointed by my lack of progress and how much of a struggle it was...
until
I noticed that I had hidden a 5lb plate in the back pocket of my backpack who knows how long ago and forgotten about it.
So I was doing a bit more than I realized. Up to 5 reps @ 50lbs!
Title: Re: Strength & Fitness 2016
Post by: use2betrix on January 28, 2016, 06:53:30 PM
Very interesting! If you don't mind, what's your height and weight at your BF %?

My wife and I are currently cutting. We count calories and measure our macros. She's 5' and about 118. She's trying to get to around 112ish. She's very muscular, can do pull-ups and squat 225 lbs for a few perfect reps. I'm not great at guessing BF on women, but she has visible abs. She's just trying to get down a few more percent.

We're slowly cutting back calories, and by now she's down to a measely 800 calories. Her weight loss seems to have haulted the last few weeks which is just crazy cause she's not eating much. She's not overly hungry and the amount is reasonable as its well balanced throughout the day. She lifts weights with me 4x a week, does an hr of cycling 3 days a week, and 2 days a week of yoga + cardio. She's 22 years old and overall healthy. Doesn't work but gets a lot of exercise. She looks great, but just has a few last pounds she wants to shed.

Any help would be greatly appreciated!

I'm tall, 5'11 and at 13% body fat in 2014 I was 143lbs (water depleted though too), at 15% I was 148lbs (also water depleted), I'm now sitting closer to 18 or 19% and am 161lbs. I posted progress photos for my current reverse diet on my instagram and facebook page, depending on how open minded your office space is I suppose they could be NSFW, bikinis are rather small... http://www.facebook.com/eat.train.yoga.love and my instagram is also @eat.train.yoga.love

Trixr, any particular reason she is trying to get leaner? 15% or below for women is excruciatingly difficult and really hard on a person, it is also not sustainable as the body will start fighting back. I only diet down that low for competition day and then increase a little for maintenance, mostly for my mental health!

800 calories is crazy low, (I'm not a doctor/nutritionist/dietitian disclaimer) but I would be working to increase her calories back up now so she can revisit losing weight later, you really can't cut her any lower. And if she stayed eating that little it could really set her up for major health/metabolism issues as she gets older. I dropped down to 1260 calories for my competition cut but I'm back up to over 2100 calories now and still very lean. A reverse diet would probably be perfect for her, the idea is to add back in no more than 5% of her carb and fat calories while keeping protein the same and increase weekly. I use the Eat to Perform calculator to determine appropriate macro goals http://www.eattoperform.com/eat-to-perform-calculator/ and she should be eating more than twice what she's eating now based on her activity. I'd set her goal macros to 115g protein, 55g fat, and 315g of carbs for a total of 2215 calories. A reverse diet at 5% increases from her current 800 calories would take over 6 months, but she'd likely lose a little bit of weight during the process and be able to at a minimum maintain where she is at presently. What are her macro breakdowns right now?

Her current ratio is about 105g of protein, 80g of carbs, and 30 g of fat. Totaling about 800 calories. If she has been slowly cutting back from around 1200 calories, I can't possibly imagine that tripling her calories will do anything positive in terms of fat loss. In fact, I'm 5'9.5, 205 lbs, and around 10-12% BF. I'm having 2000 calories per day 205g protein, 145g carbs, and 65g of fat, and I've been slowly losing about 1-2 lbs a week for the last month. A perfect rate for someone looking to maintain muscle while losing fat.

I used to be huge at 220lbs, (muscular and less fat) where I could have 300g protein and 400+g carbs and not gain a pound. That was about 18 months ago. I slacked off hard for 8 months and now I've been paying for it. I still look very good, just not where I was.

From what I've read, 1200 calories is not abnormal for maintenance for a small woman (mind you she's a foot shorter than you), and a calorie deficit of around 400 calories a day comes out to be about a pound of fat a week.

I'll slowly increase her calories back up and see what happens, but we see women competing at her height at 105 that look amazing. I dunno if I can see that 118lbs is simply the lowest weight/BF she can get short of starving herself.

I'll add you on IG and you'll get an idea, I think I have a couple pics of her, last part of my name on there is "88"

Fortunately your math is off, if she's getting 105g of protein, 80g of carbs and 30g of fat she's eating 1010 calories a day. (carbs and protein have 4 calories per gram while fat has 9)

But I mean it, increasing her ultra slow will do a body good. She can't diet forever and if she's stalled the only option is to drop calories even lower or add more cardio (HIIT is particularly efficient for women (20 minutes tops)) but too much of that she'll eventually tank and her body will fight back. I ended up in the hospital with heart/lung symptoms, I couldn't figure out what was wrong and I was diagnosed with anxiety and panic attacks. I was staying at around 1400 calories per day and it started affecting me in ways I couldn't believe. My maintenance calories are actually around 2500-2750 when my metabolism is up to full speed. Dieting for long periods of time though significantly reduce metabolism, the body wants homeostasis and will become more efficient at living (using less calories) if you reduce calories too low. Which of course is the opposite of what you want.

So show me a picture of a girl who is under eating at 5' tall and not losing weight and I'll show you one of a girl who is totally shredded and eating 253g of carbs and at 1850 calories, this is while she's cutting, she was eating much more in her off season and still lean.

Your wife's estimated BMR is 1346 calories, that is how many calories her body should burn if she just laid in bed all day. Add in exercise, general moving around(walking to the car, standing, fidgeting, etc), and the thermic effect of food and she is certainly burning closer to 2100 calories a day. If she isn't losing at 1000 calorie/day intake then something needs to give, her BMR may be significantly reduced from under eating in which case the only way to fix that is to work on gradually eating more. BMR calculator here: http://www.bodybuilding.com/fun/bmr_calculator.htm

The thing is, it's not like this is our first rodeo with our diets. We have been measuring our foods and trying various things for years. Her for 3-4 years and over 10 years for me with a few breaks here and there. We were eating far more calories, still typically more clean, last fall, and she was up closer to 124ish, and it wasn't a muscle difference.

I guess a major difference is the amount of.... Supplements... A lot of the top level Bikini girls take as well. I have several friends at a high leveled who are very open about it as well as their conversations with other competitors.

We're going to slowly start bumping her calories back up, but she's clearly not going to be losing any more weight doing such lol. We've also been at the higher calorie levels, so it's nothing new.

Here's one of my favorite pics of her quads lol.

Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 28, 2016, 08:05:55 PM
I guess a major difference is the amount of.... Supplements...

Care to share what these might consist of? Is "Supplements" code for something else?
Title: Re: Strength & Fitness 2016
Post by: EngineerYogi on January 28, 2016, 08:35:36 PM
Haha, very true lots of competitors use PEDs, I'm not one of them because I could lose my job over it.

Trixr, you guys both look great! I just like to eat, so I always advocate for others to eat more too.  ;) But you might be surprised how a structured slow reverse goes (adding 2-5g of carbs and 1-3g of fat each week). Best of luck!
Title: Re: Strength & Fitness 2016
Post by: hudsoncat on January 29, 2016, 07:56:40 AM

The cons of tracking are how cumbersome it can be, if you get tied up into being rigid or following the rules it is easy to get obsessive. It can almost become it's own type of eating disorder. Plus, it's still not exact and it never will be. Food nutrition changes simply based on how you cooked it, no two cooked sweet potatoes will ever be the same. Is your scale accurate enough? If ounces aren't precise enough how about grams or why not find one that measures to the microgram? :P No need, people have to remember you are still just best guessing in the end anyway.

Dieting is hard on you physically, mentally and emotionally. Your goal for your diet should be learning how to stop dieting.

I agree with most of your cons. I have been tracking just overall calories for almost a year and lost a little over 50 pounds. For anyone else going down that path, I've had success by just being mindful, trying to make good choices, and generally trying to over estimate when unsure. I consider it a lot of educated guess work. Since I have just been watching overall calories to drop some extra weight it has been much easier than if I were actually tracking macros and things to get, as you say "shredded" On my 'plan" (there was no real plan) I've pretty much eaten whatever I wanted (pizza, ice cream, etc) just not as much or as frequently as I would have in the past.

I didn't lose weight to look better (nice side effect), I just wanted to be able to run better/easier and be able to keep up with my very active husband. The strength training I have been trying to do is also to compliment my running more than anything else. Much like Bakari and his push-ups, I want be that 85 year old woman still running around the neighborhood and smiling my way through local 5Ks. My running time goals are to give myself focus and because I naturally have a drive to achieve something. I think that might be why I haven't been as good about hitting my strength training goal. I need to revisit that and set actual goals rather than the vague "do something twice per week."
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 29, 2016, 08:13:46 AM
Anyway, I didn't mean to come across as negative towards other methods...

Well, you did. :( It's certainly not helpful to say your eyes "glaze over" at other members strategies, whatever they may be - why be dismissive of what be helpful to others? This thread is supposed to be fun place where we support one another...some are taking this journey further than others, and yes, it means we might track our body fat %...sorry about that.

Anyone else finding this thread decidedly "less fun" of late?
Title: Re: Strength & Fitness 2016
Post by: bloomability on January 29, 2016, 08:31:38 AM
Anyway, I didn't mean to come across as negative towards other methods...

Well, you did. :( It's certainly not helpful to say your eyes "glaze over" at other members strategies, whatever they may be - why be dismissive of what be helpful to others? This thread is supposed to be fun place where we support one another...some are taking this journey further than others, and yes, it means we might track our body fat %...sorry about that.

Anyone else finding this thread decidedly "less fun" of late?

I think it's not 'taking this journey further' so much as different journeys altogether. We all have different motivations and end goals.

Personally, I'm strength motivated and not aesthetic motivated, and my food choices reflects that. I enjoy the gym. I love lifting. I'm in a different stage than others and on a different path.

I love that this thread isn't homogeneous and that everyone answers questions about their fitness.
Title: Re: Strength & Fitness 2016
Post by: bloomability on January 29, 2016, 08:35:46 AM
After 6 months of lifting, I have finally made the jump to purchase weightlifting shoes. I get to use them tomorrow, and I am so excited. Hello, Nike Romaleos.

If you've never walked in weightlifting shoes, let me tell you it is an awkward, awkward thing.
Title: Re: Strength & Fitness 2016
Post by: EngineerYogi on January 29, 2016, 09:03:08 AM
After 6 months of lifting, I have finally made the jump to purchase weightlifting shoes. I get to use them tomorrow, and I am so excited. Hello, Nike Romaleos.

If you've never walked in weightlifting shoes, let me tell you it is an awkward, awkward thing.

I still haven't taken the plunge, but I do know people who love their Romaleos. May you experience lots of gains!
Title: Re: Strength & Fitness 2016
Post by: karaishere on January 29, 2016, 09:14:28 AM
After 6 months of lifting, I have finally made the jump to purchase weightlifting shoes. I get to use them tomorrow, and I am so excited. Hello, Nike Romaleos.

If you've never walked in weightlifting shoes, let me tell you it is an awkward, awkward thing.

Haha. I find that they feel the same as walking in a pair of wedges. Of course, if you're a male, then you probably don't have experience with that sort of thing. ;) :D
Title: Re: Strength & Fitness 2016
Post by: Friar on January 29, 2016, 09:18:13 AM
After 6 months of lifting, I have finally made the jump to purchase weightlifting shoes. I get to use them tomorrow, and I am so excited. Hello, Nike Romaleos.

If you've never walked in weightlifting shoes, let me tell you it is an awkward, awkward thing.

It's how I imagine being a horse feels. You sort of pick your feet up by the knees and plod along.
Title: Re: Strength & Fitness 2016
Post by: use2betrix on January 29, 2016, 09:23:05 AM
I'm not sure why "opinions" of others who might be less or more into fitness even needs to be stated. Suggestions are helpful, but how is "that's too much for me" or "you're too extreme," constructive at all?

I waited for about 9 or 10 pages to post because I am at a bit of a different level than many in terms of my seriousness of it. None of it related to me much, which is fine. I've still read all of it out of interest. People have different goals, interests, lifestyles, etc.

Personally, I'm 27. I started lifting hard at 14. For 2 years in high school I had the 2nd to 3rd most days in the weight room, I loved it. Moving into college and beyond it has stuck with me. I've had a few breaks, longest being about a year and a half that ended about 5 years ago.

Personally, I love the gym, I love lifting weights, I love varying my diet and trying different things to see how my body reacts. I just find it all very interesting.

FYI, unless you're a high level competitor, there's no need to track every calorie and macro, obviously. I highly suggest doing it to find out exactly where you're at, but once you have a good baseline for your maintenance levels, the numbers don't matter too much. You know if you want to cut a bit, you cut back a bit. Want to bulk some, add a bit more. You should be able to guess roughly by doing it occasionally, but that's enough. It makes it easier to make smart choices. If I know I'm gonna go out and have a cheat meal for dinner, I may cut my meal prior in half to lessen the blow, etc.

I used to have such a high metabolism I was doing everything in the world to gain weight. I was having 300g protein, 400 g carbs, and tons of fat just in HEALTHY food. Then on top of that I'd have another 1500-2000 calories a day in "junk" just to try and put pounds on. It messed up my blood sugar for a while. I was constantly stuffing food down when I wasn't even hungry, it was miserable.

While I don't agree with the exact advice of this article, this is the best thing ever to portray the mind set people like me needed to have when trying to gain weight.


http://forum.bodybuilding.com/showthread.php?t=137831493
Title: Re: Strength & Fitness 2016
Post by: use2betrix on January 29, 2016, 09:24:26 AM
After 6 months of lifting, I have finally made the jump to purchase weightlifting shoes. I get to use them tomorrow, and I am so excited. Hello, Nike Romaleos.

If you've never walked in weightlifting shoes, let me tell you it is an awkward, awkward thing.

Haha. I find that they feel the same as walking in a pair of wedges. Of course, if you're a male, then you probably don't have experience with that sort of thing. ;) :D

Eat train yoga can vouche by my Instagram I have plenty of experience in heels lol. I dressed up as frank n Furter this past Halloween, and many others!
Title: Re: Strength & Fitness 2016
Post by: monstermonster on January 29, 2016, 10:01:50 AM
So, after a month of going to many different types of fancy classes, I'm pretty sure I'm never going to find the "secular hour of just stretching" class that I seek. Pilates focuses a lot on core strength & body awareness (which is great, I like it) but it isn't just "make your hamstrings not suck". Yoga is just way too spiritual for me (plus I have feelings about cultural appropriation.) Barre has a bunch of cardio & strength training and not enough stretching + as someone who danced for a long time, I just get confused/frustrated by the fact that it pretends to be ballet but then renames all the moves and doesn't have you point your toes, etc.

So I'm going to have to find a way to stretch on my own- at least 20 minutes a day, 4 days a week. I'm considering linking our whiskey fund with my minutes of stretching per week so that my partner is motivated to tell me to stretch.

It's gonna have to happen. I'm stating it here. I need to be able to do the splits & a strong Vaganova arabesque by June. Argh. Flexibility is my nemesis.
Title: Re: Strength & Fitness 2016
Post by: Friar on January 29, 2016, 10:04:26 AM
FYI, unless you're a high level competitor, there's no need to track every calorie and macro, obviously.

I understand what you're saying but for me, personally, the only way I can lose weight is by meticulously tracking it.

There is something about collecting the data that keeps me on track. If I don't log everything I eat, I start sneaking in extras and thinking "oh it doesn't matter". That then snowballs into downing whole pizzas in one sitting.

But yes, if you can be mindful that is probably a more mentally healthy way of living!
Title: Re: Strength & Fitness 2016
Post by: monstermonster on January 29, 2016, 10:37:28 AM
...pretty sure I'm never going to find the "secular hour of just stretching" class that I seek. [...] Yoga is just way too spiritual for me...

Wild! My area has so many nonspiritual, stretch/strength yoga options. Now I feel even luckier! I would I could remember the name one instructor gave to the type we were doing, so I could tell you and you could hunt for that. I will listen more closely next time I go.

Great job trying out a number of classes this month!

Hmm! I'm really curious so I'll look for it if you hear about it.

Trying out the classes is really easy with the Classpass thing- I'm actually going to renew it next month even though it's going to involve some cuts in other parts of the budget ($79/month) because I LOVE the access to early morning strength training classes & the after-work pilates- and there's even pole classes (I used to be a stripper) and burlesque classes. It does feel a bit "disloyal" to jump studios so much, but I enjoy the different types of workouts and getting to ride my bike at 5:30AM to different parts of the city. Plus it gives me more access to different times of classes since my work schedule is so change-able. The fact that it charges you $15 if you cancel less than 12 hours ahead and $20 if you don't show up is GREAT motivation. I've gone from working out 2-3 days/week (other than bike commuting) on my own in a good week to working out 5-6 days a week with classpass. I'm pretty sure I can keep it up.
Title: Re: Strength & Fitness 2016
Post by: Kerowyn on January 29, 2016, 12:58:51 PM
Huh, I've heard of weightlifting shoes before, but I guess I assumed they were really flat to help you keep your natural balance. From the comments in this thread, that is clearly not the case.

What's the benefit of these special shoes? I'm just curious.
Title: Re: Strength & Fitness 2016
Post by: EngineerYogi on January 29, 2016, 02:22:29 PM
So, after a month of going to many different types of fancy classes, I'm pretty sure I'm never going to find the "secular hour of just stretching" class that I seek. Pilates focuses a lot on core strength & body awareness (which is great, I like it) but it isn't just "make your hamstrings not suck". Yoga is just way too spiritual for me (plus I have feelings about cultural appropriation.) Barre has a bunch of cardio & strength training and not enough stretching + as someone who danced for a long time, I just get confused/frustrated by the fact that it pretends to be ballet but then renames all the moves and doesn't have you point your toes, etc.

So I'm going to have to find a way to stretch on my own- at least 20 minutes a day, 4 days a week. I'm considering linking our whiskey fund with my minutes of stretching per week so that my partner is motivated to tell me to stretch.

It's gonna have to happen. I'm stating it here. I need to be able to do the splits & a strong Vaganova arabesque by June. Argh. Flexibility is my nemesis.

Maybe ROMWOD would be what you're looking for? (range of motion workout of the day) I've not done it, but heard good things.

Huh, I've heard of weightlifting shoes before, but I guess I assumed they were really flat to help you keep your natural balance. From the comments in this thread, that is clearly not the case.

What's the benefit of these special shoes? I'm just curious.

I was told by a friend he always looks at what top level competitors do and tries to imitate them, Olympic athletes wear weight lifting shoes, so he does too. Here is a decent article:
http://breakingmuscle.com/olympic-weightlifting/weightlifting-shoes-why-you-need-a-pair-what-to-look-for-and-when-to-wear-them
Title: Re: Strength & Fitness 2016
Post by: EngineerYogi on January 29, 2016, 02:29:03 PM
I'm not sure why "opinions" of others who might be less or more into fitness even needs to be stated. Suggestions are helpful, but how is "that's too much for me" or "you're too extreme," constructive at all?

I waited for about 9 or 10 pages to post because I am at a bit of a different level than many in terms of my seriousness of it. None of it related to me much, which is fine. I've still read all of it out of interest. People have different goals, interests, lifestyles, etc.

Personally, I'm 27. I started lifting hard at 14. For 2 years in high school I had the 2nd to 3rd most days in the weight room, I loved it. Moving into college and beyond it has stuck with me. I've had a few breaks, longest being about a year and a half that ended about 5 years ago.

Personally, I love the gym, I love lifting weights, I love varying my diet and trying different things to see how my body reacts. I just find it all very interesting.

FYI, unless you're a high level competitor, there's no need to track every calorie and macro, obviously. I highly suggest doing it to find out exactly where you're at, but once you have a good baseline for your maintenance levels, the numbers don't matter too much. You know if you want to cut a bit, you cut back a bit. Want to bulk some, add a bit more. You should be able to guess roughly by doing it occasionally, but that's enough. It makes it easier to make smart choices. If I know I'm gonna go out and have a cheat meal for dinner, I may cut my meal prior in half to lessen the blow, etc.

I used to have such a high metabolism I was doing everything in the world to gain weight. I was having 300g protein, 400 g carbs, and tons of fat just in HEALTHY food. Then on top of that I'd have another 1500-2000 calories a day in "junk" just to try and put pounds on. It messed up my blood sugar for a while. I was constantly stuffing food down when I wasn't even hungry, it was miserable.

While I don't agree with the exact advice of this article, this is the best thing ever to portray the mind set people like me needed to have when trying to gain weight.


http://forum.bodybuilding.com/showthread.php?t=137831493

I used to frequent another forum called Iron Addicts, they've got lots of guys like you. I'm facebook friends with a handful of them and one was just hospitalized because he was bleeding from his esophagus from force feeding himself. >_< He's working towards a massive goal in powerlifting and he put on something insane like 70+lbs of muscle in a few years even though he's a "natural" athlete(genetic freak I suppose). But same principal, a ton of clean food and then a ton of pop tart peanut butter sandwiches. :P

I didn't mean to taint this thread with advanced/elite/competitor type discussion. Hopefully no one minds if we segue this direction on occasion. I'm happy avoiding it though too.
Title: Re: Strength & Fitness 2016
Post by: Sailor Sam on January 29, 2016, 03:21:23 PM
Huh, I've heard of weightlifting shoes before, but I guess I assumed they were really flat to help you keep your natural balance. From the comments in this thread, that is clearly not the case.

What's the benefit of these special shoes? I'm just curious.

Weightlifting shoes have a raised heel. They help put your body into the right position for many of the from-the-floor Olympic style lifts. And it's hella easier to get your body under then bar, and still have your feet 'flat' on the floor if the heel is already raised. Here's a long article (http://www.dynamic-eleiko.com/sportivny/library/farticles015.html), should you be interested.

The evolution of cross-fit style joint mobility may end up killing raised heel shoes, but in the meantime, I'm keeping mine. 
Title: Re: Strength & Fitness 2016
Post by: jordanread on January 29, 2016, 03:58:53 PM
I'm not sure why "opinions" of others who might be less or more into fitness even needs to be stated. Suggestions are helpful, but how is "that's too much for me" or "you're too extreme," constructive at all?

I think as long as nobody takes it personally, or comes across as negative, it's probably all good. It helps provide an idea as to where different people are. I don't know that it would be constructive for the person who initially made the comment about, but it can be useful to the person making that comment. But it's up to all of us to make sure it stays productive. I fell into the same issue when I commented initially, and I typed it with a smirk, but that didn't come across quite right. Let's live and learn and move on. I still think this is fun, and we've gotten a lot more in depth, a lot faster than last year. Keep on keeping on. I will post my January update on Monday.
Title: Re: Strength & Fitness 2016
Post by: AcftW on January 29, 2016, 06:53:04 PM
I'm also looking into either Yoga or Pilates at gyms for flexibility and joint health.  From strictly that perspective (and not the meditation part of yoga), which would you guys recommend?
There are so many varieties of yoga: hatha or yin yoga are more focused on the flexibility and gentle stretching whereas Vinyasa/Ashtanga/Power/Flow yoga is more about strength and the various sequencing between postures. Bikram is hot yoga (like you might pass out hot) and uses 26 poses, the guy who invented it has some lawsuits against him for being a bit of a quack but the classes are always identical no matter the instructor and no meditation involved.

I'd personally just shop around studios, there are two near me and one has an altar with a hindu god on it at the front of the class, the other plays hip hop music. :P You might be able to gain insight from the naming conventions of the studios (Veera is the hindu one, the name is sanskrit for warrior) or the other types of classes they offer, but most places offer cheap trials or even "first class free" deals.

Good luck! I love yoga, I started with an ashtanga/power yoga style at a military gym but have grown with it over the years to the point I really appreciate the meditation aspects now too. The "nap" at the end of the yoga class is the best part. ;)

Looks like there's quite a bit more offered in yoga than I thought.  And thanks for the specific recommendations, I do like the sound of a nap :P

As for working out this year, been back at it for a full four weeks now, and am getting some kind of anxiety on non-gym days so I'm going to add another day of weight training (4 total days) and one day for cardio. That gives me two days off per week, which I'll use the day before and after my deadlift day (Been adding 10lbs per week consistently and wears me out nicely, I figure I have another couple months before I have to cut back to 5lbs)

In those four weeks I've gained 5 pounds, which is slightly more than I was aiming for (1 per week), so I may dial my calories back 100 or so. It might just be my mind playing tricks on me, but by making one of my days on the gym specifically arms (Biceps/Triceps, 2 exercises each, 3-4 sets per exercise) it feels like they've already grown more in one month than they did in five when I used to pretty much exclusively do compound lifts and zero isolation exercises. Unfortunately I don't have a measuring tape at the moment, but I'm thinking I should invest in one.
Title: Re: Strength & Fitness 2016
Post by: Longwaytogo on January 30, 2016, 07:16:08 AM
I personally like lifting weights in my Chuck Taylors or barefoot when warm enough. Though admit-tingly I've never tried Weight lifting shoes.

To all you Cold Weather haters ... I have one word - SKIING!! Went 3 of the last 5 days enjoying the fruits of Super storm Jonas.

January workouts were off/on but food was meh.. Wife and I are doing a "whole 30" for February for a bit more accountability.

Also need to start my pullup progressions - Anyone have a specific rep/sets/method for going from 1-2 to 10? Obviously this will take a while, would love to get it by year end.

Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on January 30, 2016, 10:34:07 AM
Just jumping in to say that bodyfat %s confuse me often. While I agree that sub-15% is hard for a woman to maintain, 16% as "shredded" just doesn't hold true for me. Whether by calipers or the electric hand-held ones, I'm always between 15-19% (usually right at 15.5-16.5%), and I don't think I've ever qualified as "shredded". I know these methods aren't anywhere as accurate as a DEXA or something, but still, I'm confused. While I have "upper" ab definition, I still have a little 'cookie pouch' at the bottom. (New girl reference anyone? https://youtu.be/vR7jmKvHL-4 (https://youtu.be/vR7jmKvHL-4) ) Although I also have hyperlordosis, so that probably doesn't help. As far as I know I'm not dealing with any sort of body dysmorphia.

Anyway, I just end up not really measuring anything except occasionally doing inches at various points. I don't have a scale, I feel like BF% isn't accurate for me, and it's a bit annoying that I'm lacking one metric that seems available to most people for tracking their progress.
Title: Re: Strength & Fitness 2016
Post by: monstermonster on January 30, 2016, 10:51:33 AM
I am NO expert on body fat percentages, but I will say at my fittest teenage athlete peak - below 100 pounds and nearly pure muscle - I was still 22% bodyfat based on my coach's measurements. And I was RIPPED (abs + ability to launch myself through the air at 18 mph and spin 3 times over 11 feet, landing on one foot) with massive calves.

I finally produced a "before" picture of my very very inflexible self. So here you go.
Title: Re: Strength & Fitness 2016
Post by: horsepoor on January 30, 2016, 11:19:02 AM
Just jumping in to say that bodyfat %s confuse me often. While I agree that sub-15% is hard for a woman to maintain, 16% as "shredded" just doesn't hold true for me. Whether by calipers or the electric hand-held ones, I'm always between 15-19% (usually right at 15.5-16.5%), and I don't think I've ever qualified as "shredded". I know these methods aren't anywhere as accurate as a DEXA or something, but still, I'm confused. While I have "upper" ab definition, I still have a little 'cookie pouch' at the bottom. (New girl reference anyone? https://youtu.be/vR7jmKvHL-4 (https://youtu.be/vR7jmKvHL-4) ) Although I also have hyperlordosis, so that probably doesn't help. As far as I know I'm not dealing with any sort of body dysmorphia.

Anyway, I just end up not really measuring anything except occasionally doing inches at various points. I don't have a scale, I feel like BF% isn't accurate for me, and it's a bit annoying that I'm lacking one metric that seems available to most people for tracking their progress.

I'm curious if you've ever used a bathroom scale with bodyfat measurement?  I ask because by caliper measurements, I come out around 22-25%, but my scale consistently puts me at 30-33%.  Compared to the body fat % pics, I'd put myself somewhere in between, say 25-27%.  I'm guessing that the scale is biased towards measuring lower body fat %, which is usually higher in women who carry weight on their hips/rear, so I'm wondering if the handheld ones would be the opposite for these women? 

I suppose it's close enough to the end of the month to post a summary.  Yesterday was sadly the first day this month that I didn't do anything active.  Was going to go do rowing intervals at the gym since it was raining, but got home and honestly flaked and blamed it on soreness from my Thursday lower body strength workout.  I have only done about half the sprint work I should be doing.  Almost on track with the strength training.  I'm getting in 2x a week, but need to make the workouts more structured and up the difficulty.  Based on my race last weekend, I'm well on my way to hitting my running goals for the year.

I'm pretty happy with my base fitness level right now, but want to get a little leaner and meaner.  Looking towards running Robie Creek HM in mid-April long runs will be on the menu each weekend, and I need to get over my recent habit of gluing my butt to the couch after dinner.  I've been writing a brief notation of my daily activity on a small calendar, but starting this week, I need to write my planned workouts, and then cross them off as I complete them.  Otherwise, it's too haphazard and I let things slip - a run turns into a walk, weight training turns into 15 minutes of stretching, etc.  Luckily days are getting longer, so there will be a little more daylight to work with at the end of the day and I'll hopefully start to get out of hibernation mode a little more.

Nutrition could use a bit of work.  I'm probably eating 80% paleo, but need to up the green leafy vegetables thing, and cut back on yogurt and smoothies, which is sad since I've just gotten into the routine of making my own yogurt and perfected my method/recipe. 
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on January 30, 2016, 11:23:19 AM
Just jumping in to say that bodyfat %s confuse me often. While I agree that sub-15% is hard for a woman to maintain, 16% as "shredded" just doesn't hold true for me. Whether by calipers or the electric hand-held ones, I'm always between 15-19% (usually right at 15.5-16.5%), and I don't think I've ever qualified as "shredded". I know these methods aren't anywhere as accurate as a DEXA or something, but still, I'm confused. While I have "upper" ab definition, I still have a little 'cookie pouch' at the bottom. (New girl reference anyone? https://youtu.be/vR7jmKvHL-4 (https://youtu.be/vR7jmKvHL-4) ) Although I also have hyperlordosis, so that probably doesn't help. As far as I know I'm not dealing with any sort of body dysmorphia.

Anyway, I just end up not really measuring anything except occasionally doing inches at various points. I don't have a scale, I feel like BF% isn't accurate for me, and it's a bit annoying that I'm lacking one metric that seems available to most people for tracking their progress.

I'm curious if you've ever used a bathroom scale with bodyfat measurement?  I ask because by caliper measurements, I come out around 22-25%, but my scale consistently puts me at 30-33%.  Compared to the body fat % pics, I'd put myself somewhere in between, say 25-27%.  I'm guessing that the scale is biased towards measuring lower body fat %, which is usually higher in women who carry weight on their hips/rear, so I'm wondering if the handheld ones would be the opposite for these women? 

Oh very interesting. Makes sense- what are we using to complete our circuit? Yeah, I have very lean/strong arms and shoulders, and a... um... sizable rear. "Curvy cut" jeans and all that. I haven't used one of the scales for it. And calipers are usually done on arms, to avoid the awkward factor. Come to think of it, the one 19% caliper reading I got was a composite measure (arm, upper leg, and abdomen were all done). I bet you hit on my answer there! We can call it the "baby got back" factor =P
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on January 30, 2016, 12:19:40 PM
Okay, some month end fitness stuff...

Cardio:

Stationary bike - 151km, 3100 calories burned
Walking (incline treadmill and outdoor) - 47km, 2100 calories
Running - 31km, 2000 calories

Strength training:

Continuing a Monday (Shoulders, Chest, Triceps), Tuesday (Legs, Abs, Lower back), Thursday (Arms, Back) routine.

One thing that I am coming to realize is that I can't bring myself to reduce my cardio stuff much at all. Going into 2016, my intention was concentrate more on strength-stuff...but I now know that my preferred  fitness goal is really to COMBINE high-level cardio fitness with good (but not spectacular) muscular strength. I want to be fit in a balanced, ALL-AROUND sense...this just feels right to me.

Now, some empirical numbers...

Body fat, measured about half an hour ago...according to my calliper and accompanying chart - I am around 11%...I am more than satisfied with this. Whether or not the 11% is truly accurate (doubtful) it shows at least that I have made progress since the beginning of the month, when I was around 13%.

I tweaked a shoulder during the week so I am going to bow out of my 1 minute push up challenge for now...when the pain is gone I will give it a go and post the results here.

My weight is still hovering around 185...so the fact that I have reduced my body fat % a couple of points AND maintained the same weight suggests that I am succeeding in adding muscle mass. Yay.

Another interesting note, though not part of my goals, is the fact that my resting heart rate is around 56 BPM...I distinctly remember it being in the low 80's before I embarked on this mission of personal improvement.

Let's keep it going everyone....
Title: Re: Strength & Fitness 2016
Post by: use2betrix on January 30, 2016, 12:34:15 PM
I'll do a month end review as well:

One of my "resolutions" this year was to add 20 minutes high intensity cardio after every workout. I've neglected cardio, since, ever, pretty much. I have been lifting forever, but loathed cardio.

My "first" cardio goal was to run for 20 minutes straight at 6mph on the treadmill, which I made last week! Big accomplishment for me being how little I've done.

Last week we switched from a 3 day split to a 4 day split. Still continuing to lift 4 days a week, now we hit most muscle groups once a week as opposed to every 5 days. Gives us more focus on each muscle group.

Last night on the smith machine I military pressed 235lbs for 6 reps (if the bar counts as a standard 45lbs, probably not quite but this bar is much heavier than a normal smith) Anyways, that's more than I've done in a long time.

I had a full blood panel done last week as well. It was overall pretty good, but my cholesterol isn't where I want it yet. I credit that due to lack of cardio and eating so much for so long.

I am down 11lbs in weight this month. The first 6 came incredibly fast due to taking a week and a half off and being in Vegas destroying my body lol. The last 3-4 weeks have been a steady 1-2 lbs a week which is exactly what I'm aiming for.

On a mustachian note, my wife just got certified to teach cycling courses, so now instead of going to class 3x a week, she can teach classes instead making $25 a pop!
Title: Re: Strength & Fitness 2016
Post by: Sailor Sam on January 30, 2016, 01:15:45 PM
Oh very interesting. Makes sense- what are we using to complete our circuit? Yeah, I have very lean/strong arms and shoulders, and a... um... sizable rear. "Curvy cut" jeans and all that. I haven't used one of the scales for it. And calipers are usually done on arms, to avoid the awkward factor. Come to think of it, the one 19% caliper reading I got was a composite measure (arm, upper leg, and abdomen were all done). I bet you hit on my answer there! We can call it the "baby got back" factor =P

Body fat scales only measure the impedance in your lower body. So there's that qualifier.

Electricity flows through fat and water faster than muscle, so fluctuations in cellular hydration and fluid balance will change the calculated body fat. Another qualifier.

The body fat percentage that ends on the screen is arrived at via a formula on density. The formulas are based on population studies, and probably suck for women, in much the same way 'comfortable temperature range' formula suck for women.

So there's my extremely opinionated 4 cents. I've had my body fat measured by caliper every 3 months, over a span of 10 years. That doesn't waver much, but it never matches my (admittedly occasional) forays into body fat measuring scales.

ETA: You've posted pictures of your pistol squatting. I'm going to take a wild ass guess, and posit that your curvy isn't all fat. Please imagine a tone of both spite and envy here, because I still can't do them things myself and it's driving me insane(er).
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on January 30, 2016, 02:43:31 PM
Oh very interesting. Makes sense- what are we using to complete our circuit? Yeah, I have very lean/strong arms and shoulders, and a... um... sizable rear. "Curvy cut" jeans and all that. I haven't used one of the scales for it. And calipers are usually done on arms, to avoid the awkward factor. Come to think of it, the one 19% caliper reading I got was a composite measure (arm, upper leg, and abdomen were all done). I bet you hit on my answer there! We can call it the "baby got back" factor =P

Body fat scales only measure the impedance in your lower body. So there's that qualifier.

Electricity flows through fat and water faster than muscle, so fluctuations in cellular hydration and fluid balance will change the calculated body fat. Another qualifier.

The body fat percentage that ends on the screen is arrived at via a formula on density. The formulas are based on population studies, and probably suck for women, in much the same way 'comfortable temperature range' formula suck for women.

So there's my extremely opinionated 4 cents. I've had my body fat measured by caliper every 3 months, over a span of 10 years. That doesn't waver much, but it never matches my (admittedly occasional) forays into body fat measuring scales.

ETA: You've posted pictures of your pistol squatting. I'm going to take a wild ass guess, and posit that your curvy isn't all fat. Please imagine a tone of both spite and envy here, because I still can't do them things myself and it's driving me insane(er).

Sigh. Go figure. Just like BMI was meant as a population level, epidemiological tool, it makes sense that a tool that works for many rarely works for one.

Interesting aside on why so much science excludes women: pregnant women are a "protected class" for studies, as are children. Since, if a study has any sort of duration, it would require eliminating women who become pregnant, it's easier just to avoid reproductive-age women (http://www.drugwatch.com/fda-let-women-down/ (http://www.drugwatch.com/fda-let-women-down/)). On the other hand, females are even underrepresented in animal studies (http://www.chicagotribune.com/lifestyles/health/ct-northwestern-sex-differences-research-ct-20140902-story.html (http://www.chicagotribune.com/lifestyles/health/ct-northwestern-sex-differences-research-ct-20140902-story.html)), and pregnant mice are NOT a protected class, so it's only a partial picture.

Back to the topic at hand though:
Walked for groceries. I am extremely tired today, so it was a victory just to do a 1.5 mile walk. May try for some yoga this evening, but it will definitely be a 'yoga for relaxation' type. I really enjoy this one: https://youtu.be/XOTGz-1vizY (https://youtu.be/XOTGz-1vizY) We'll see!
Title: Re: Strength & Fitness 2016
Post by: EngineerYogi on January 30, 2016, 03:03:12 PM
Just jumping in to say that bodyfat %s confuse me often. While I agree that sub-15% is hard for a woman to maintain, 16% as "shredded" just doesn't hold true for me. Whether by calipers or the electric hand-held ones, I'm always between 15-19% (usually right at 15.5-16.5%), and I don't think I've ever qualified as "shredded". I know these methods aren't anywhere as accurate as a DEXA or something, but still, I'm confused. While I have "upper" ab definition, I still have a little 'cookie pouch' at the bottom. (New girl reference anyone? https://youtu.be/vR7jmKvHL-4 (https://youtu.be/vR7jmKvHL-4) ) Although I also have hyperlordosis, so that probably doesn't help. As far as I know I'm not dealing with any sort of body dysmorphia.

Anyway, I just end up not really measuring anything except occasionally doing inches at various points. I don't have a scale, I feel like BF% isn't accurate for me, and it's a bit annoying that I'm lacking one metric that seems available to most people for tracking their progress.

Shredded for women is more like 9-10% body fat, that is what the NPC bikini competitors shoot for on stage. The look of body fat varies significantly person to person too, even at 13% (the lowest I've ever managed to get) I still don't have visible abs. Where you carry your weight (hips, thighs, lower back, stomach, arms, etc) and how much muscle size you have play a big role too. I totally have the cookie pouch! LOL

Okay, some month end fitness stuff...

Cardio:

Stationary bike - 151km, 3100 calories burned
Walking (incline treadmill and outdoor) - 47km, 2100 calories
Running - 31km, 2000 calories

Strength training:

Continuing a Monday (Shoulders, Chest, Triceps), Tuesday (Legs, Abs, Lower back), Thursday (Arms, Back) routine.

One thing that I am coming to realize is that I can't bring myself to reduce my cardio stuff much at all. Going into 2016, my intention was concentrate more on strength-stuff...but I now know that my preferred  fitness goal is really to COMBINE high-level cardio fitness with good (but not spectacular) muscular strength. I want to be fit in a balanced, ALL-AROUND sense...this just feels right to me.

Now, some empirical numbers...

Body fat, measured about half an hour ago...according to my calliper and accompanying chart - I am around 11%...I am more than satisfied with this. Whether or not the 11% is truly accurate (doubtful) it shows at least that I have made progress since the beginning of the month, when I was around 13%.

I tweaked a shoulder during the week so I am going to bow out of my 1 minute push up challenge for now...when the pain is gone I will give it a go and post the results here.

My weight is still hovering around 185...so the fact that I have reduced my body fat % a couple of points AND maintained the same weight suggests that I am succeeding in adding muscle mass. Yay.

Another interesting note, though not part of my goals, is the fact that my resting heart rate is around 56 BPM...I distinctly remember it being in the low 80's before I embarked on this mission of personal improvement.

Let's keep it going everyone....

Nice work! That is an excellent resting heart rate.


I'll do a month end review as well:

One of my "resolutions" this year was to add 20 minutes high intensity cardio after every workout. I've neglected cardio, since, ever, pretty much. I have been lifting forever, but loathed cardio.

My "first" cardio goal was to run for 20 minutes straight at 6mph on the treadmill, which I made last week! Big accomplishment for me being how little I've done.

Last week we switched from a 3 day split to a 4 day split. Still continuing to lift 4 days a week, now we hit most muscle groups once a week as opposed to every 5 days. Gives us more focus on each muscle group.

Last night on the smith machine I military pressed 235lbs for 6 reps (if the bar counts as a standard 45lbs, probably not quite but this bar is much heavier than a normal smith) Anyways, that's more than I've done in a long time.

I had a full blood panel done last week as well. It was overall pretty good, but my cholesterol isn't where I want it yet. I credit that due to lack of cardio and eating so much for so long.

I am down 11lbs in weight this month. The first 6 came incredibly fast due to taking a week and a half off and being in Vegas destroying my body lol. The last 3-4 weeks have been a steady 1-2 lbs a week which is exactly what I'm aiming for.

On a mustachian note, my wife just got certified to teach cycling courses, so now instead of going to class 3x a week, she can teach classes instead making $25 a pop!


Teehee, cardio is the bane of weight lifter's existence, I do it when I'm told I have to... So nice job and killer progress!
Title: Re: Strength & Fitness 2016
Post by: EngineerYogi on January 30, 2016, 03:23:21 PM
This is me, 27% in June vs 15% the very end of October, the second set of photos is 2 weeks after my competition in mid November and then this past Tuesday.  I'm holding at about 19% now which has been my goal. My coach measures using a bioimpedence scale that also has handles, so it calculates feet up and through the arms. The biggest thing they look at though is the various changes week to week, they account for changes in water and in the end how you look is the only thing that matters.

There is a 30lb difference in the first set of photos and believe or not a 10lb difference in the second set.

I had a solid week, didn't miss a training day and kept diet mostly in check, scale weight actually trended down a pound even though I'm eating more.
Title: Re: Strength & Fitness 2016
Post by: lucky-girl on January 31, 2016, 11:11:20 AM
Things are going well here- though I would love to see some more snow up here in Maine. I've gotten out a few times to cross country ski, but not the 2-3 times a week I was getting in last year. Harder to motivate when the conditions aren't as good. That said, I really enjoyed my cross country ski last weekend in Jackson NH- beautiful day! And I got my first day of downhill in with my boys.

I've been walking to and from work almost every day, about 2 miles each way. I love walking- and I've been listening to a lot of podcasts!

I've gotten to the gym twice each week, which is fine, but since I haven't been getting out cross country skiiing more than once each week, I should probably be getting in to the gym at least 3 times per week.

I am back to my pre-holiday lifting levels, and have exceeded those numbers here and there.

That said, I've been on my computer all morning- time to get off the couch and walk to the gym!!
Title: Re: Strength & Fitness 2016
Post by: Bakari on January 31, 2016, 01:44:14 PM
End of the month.


Been very good about the process - some form of exercise most days, alternating between lifting and doing (appropriately named) "Insanity" DVDs.
Jordan's spreadsheet was too complicated for me, but it's existence inspired me to look up a simple web version, and found this: http://www.strgraphs.com/


Here's my progress so far (or, well, I guess it will show up at the bottom of the post)


Sure, there's that long slow steady decline all year, but note at the very end the little up tick? 
That's after joining this thread! Yay!
Title: Re: Strength & Fitness 2016
Post by: bloomability on January 31, 2016, 04:27:08 PM
After 6 months of lifting, I have finally made the jump to purchase weightlifting shoes. I get to use them tomorrow, and I am so excited. Hello, Nike Romaleos.

If you've never walked in weightlifting shoes, let me tell you it is an awkward, awkward thing.

Haha. I find that they feel the same as walking in a pair of wedges. Of course, if you're a male, then you probably don't have experience with that sort of thing. ;) :D

The wedges on Romaleos are really heavy and a lot lower of a wedge than my dressy wedge sandals. I'm a woman who loves wearing heels and wedges so that's not the issue. It's the weight!
Title: Re: Strength & Fitness 2016
Post by: karaishere on January 31, 2016, 04:37:41 PM
Week 4 check-in:
- 3 run/walks
- 2 stability & mobility sessions
- 1 yoga session
- 3 walks

Clearly, I've been slacking on yoga this week (and really, last week too). I think I miss the social aspect of yoga classes. That said, everyday that I skipped yoga, I went for a walk instead because it's been so nice here (enjoying it before the snow returns). I'm pretty happy with being active 6 out of 7 days.

For the month of January I've lost 4.5 inches total. I can see in my progress photos that my shorts are starting to fit better, but I have a ways to go. I will try to remember to weigh myself Tuesday, when I have access to a scale, and update here.
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on January 31, 2016, 05:05:46 PM
Workout today went well.

Warmup: lunge walks
Squats: 5x3 at 95lbs
Metcon circuit for 10 min of: 10 kettlebell swings at 35lbs, farmer's carries with 50lbs, 5 push presses with bar (45lbs). I got through 5 circuits +7swings

Bought my little 5lb weight plates so I can do smaller progressions, and so that DH can progress his snatch. When we went to get the weights, they were offering a whole body BF% scan (InBody) for free, so I hopped on. Looks like I'm 19.4% bodyfat. Also to the pound the same weight as I was when I last weighed myself almost a year ago. Machine thought my hydration was good and in the normal range. Pegged my BMR as 1442cal. Anyway, interesting info to see.

Having to re-tool my diet. It's looking like I have a genetic mutation (certainly am a carrier, certainly have similar medical history, waiting on insurance to see if I'm heterozygous or homozygous) which means I don't make enough of the enzyme that breaks down medium chain fatty acids. Not so good for me, since about 50% of my calories come from fat. I'm supposed to be at no more than 30% from fat, and minimize medium chain specifically (goodbye coconut....). This also means I need to increase my carbs.  Never thought I would see the day where I was a macro dieter =o But this has the potential to help some mystery health concerns I have, so I'll do whatever I need to.

Week 4 check-in:
- 3 run/walks
- 2 stability & mobility sessions
- 1 yoga session
- 3 walks

Clearly, I've been slacking on yoga this week (and really, last week too). I think I miss the social aspect of yoga classes. That said, everyday that I skipped yoga, I went for a walk instead because it's been so nice here (enjoying it before the snow returns). I'm pretty happy with being active 6 out of 7 days.

For the month of January I've lost 4.5 inches total. I can see in my progress photos that my shorts are starting to fit better, but I have a ways to go. I will try to remember to weigh myself Tuesday, when I have access to a scale, and update here.

That is awesome! Very well done.
Title: Re: Strength & Fitness 2016
Post by: karaishere on January 31, 2016, 07:27:27 PM
Bought my little 5lb weight plates so I can do smaller progressions, and so that DH can progress his snatch. ...

Those little 5s and 2.5s made such a difference for me, not just for progressions, but also on maxing days where I needed the smaller increments to build confidence. They're also great for mimicking the Crossover Symmetry shoulder warm-up movements. You guys are going to get a ton of use out of them!


Also, thank you the praise on my inches lost. Positive reinforcement totally works on me. :)
Title: Re: Strength & Fitness 2016
Post by: hudsoncat on February 01, 2016, 06:06:39 AM
Week 4 check-in:


The weather was glorious here all weekend. I left work early on Friday and was able to run not only in daylight, but in actual sunshine both Friday and Saturday. Amazing how much of a mood booster that can be. I also jumped on my bike for a few miles this weekend. I am not as hardcore as those of you who cycle in the cold, snow, and ice, so I haven't been on since mid-November. It was only a few miles, but after a couple months off, it occurs to me I am going to have to build up saddle time again. Certain parts of my anatomy are protesting a bit today.
Title: Re: Strength & Fitness 2016
Post by: monstermonster on February 01, 2016, 11:17:08 AM
Week 4 check in:

Title: Re: Strength & Fitness 2016
Post by: jordanread on February 01, 2016, 11:42:34 AM
January Check-In

January was an interesting month for me. I spent a good majority of the time locking down exactly what works for me, and specifying my journey forward. I knew generally what I wanted to do, but I've now got the specifics locked down. I don't have numbers, and won't until March, since I'd rather do quarterly numbers. The other thing I've been working on is embracing the mind-set of focusing on the actual effort of each move in my workout. I'm also applying that to my life, which has been a bit of a struggle, but it's paying off. To that end, even though I've only missed 1 week (and only one of the 6 workouts) of completing all exercises, I did workout consistently, and it's done wonders for my mood. So I'm sticking with Step 1 for the first 3 weeks of this month, and then handle the progressions as prescribed. One additional thing that kind of bugs me, my other half started a walking challenge at work, and coupled with the lack of an office to go to, I haven't been on my damn bike in a couple of months...and I love biking. It's too bad, but at least I have somewhere to go today...only a few miles, but in 8"+ of snow, it should be fun. I have been doing a lot of hiking though. Not a goal, but still fun.

Here's to February!!

Everyone has been kicking ass so far, and I look forward to the continuation throughout the year!! Hopefully by March, I'll be able to donate all of my existing clothes and crack into the box of "Shit I'm Too Fat To Wear".
Title: Re: Strength & Fitness 2016
Post by: jordanread on February 01, 2016, 11:44:54 AM
End of the month.


Been very good about the process - some form of exercise most days, alternating between lifting and doing (appropriately named) "Insanity" DVDs.
Jordan's spreadsheet was too complicated for me, but it's existence inspired me to look up a simple web version, and found this: http://www.strgraphs.com/


Here's my progress so far (or, well, I guess it will show up at the bottom of the post)


Sure, there's that long slow steady decline all year, but note at the very end the little up tick? 
That's after joining this thread! Yay!

Awesome progress. I also added that link to the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036).
Title: Re: Strength & Fitness 2016
Post by: EngineerYogi on February 01, 2016, 12:38:05 PM
Was not feeling like going to the gym today, but bit the bullet and did it anyway.  Managed to get myself to the following totals for the month:

1507   minutes of exercise (10% of annual goal of 15,000 minutes)
96.03 miles covered   (I neglected to set a goal here, so I think I'll go with 1000 miles, putting me at 9.6% of new annual goal)
13,522 calories burned (13.5% of annual goal of 100,000 calories)
24 workout sessions (9.6% of annual goal of 250 sessions per year)

I did not yet start to add strength building work, nor did I try a new low-carb recipe -- unless you count swapping out our usual salmon fillets with mahi mahi (good, but I still like salmon better -- I think the rest of the mahi mahi will end up in curries or soup...)

Feels like a pretty good start to 2016.


I like mahi-mahi in fish tacos, I buy the "extra thin" corn tortillas which helps with carb count too. We actually made this recipe for a third time this weekend, which is a testament because we don't typically do repeats.
http://www.myrecipes.com/recipe/fish-tacos-with-lime-cilantro-crema the recipe calls for swordfish, but I like it mahi-mahi.
https://www.facebook.com/eat.train.yoga.love/photos/a.501446363269985.1073741826.488026921278596/979527772128506/?type=3&theater skip the black beans(though they're an awesome source of fiber) and do a second veggie like summer squash.


Having to re-tool my diet. It's looking like I have a genetic mutation (certainly am a carrier, certainly have similar medical history, waiting on insurance to see if I'm heterozygous or homozygous) which means I don't make enough of the enzyme that breaks down medium chain fatty acids. Not so good for me, since about 50% of my calories come from fat. I'm supposed to be at no more than 30% from fat, and minimize medium chain specifically (goodbye coconut....). This also means I need to increase my carbs.  Never thought I would see the day where I was a macro dieter =o But this has the potential to help some mystery health concerns I have, so I'll do whatever I need to.

Would taking a digestive enzyme help? So sad to give up coconut!
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on February 01, 2016, 01:06:20 PM
Having to re-tool my diet. It's looking like I have a genetic mutation (certainly am a carrier, certainly have similar medical history, waiting on insurance to see if I'm heterozygous or homozygous) which means I don't make enough of the enzyme that breaks down medium chain fatty acids. Not so good for me, since about 50% of my calories come from fat. I'm supposed to be at no more than 30% from fat, and minimize medium chain specifically (goodbye coconut....). This also means I need to increase my carbs.  Never thought I would see the day where I was a macro dieter =o But this has the potential to help some mystery health concerns I have, so I'll do whatever I need to.

Would taking a digestive enzyme help? So sad to give up coconut!

I don't think there is one for this =( It happens inside cells within the liver, so it's not part of the GI tract the way you can take enzymes for something like cystic fibrosis. It's called "MCAD deficiency" if you want to learn more.
Yeah, the coconut thing majorly sucks. I used to make a big batch of curry every week (sometimes twice a week). But coconut oil + coconut milk... =(
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on February 01, 2016, 01:39:58 PM
Today...30 minute, 400 calorie "warm up" on the bike

BLASTED the pushing muscle groups of the upper torso for around 70 minutes.

Posting this from the treadmill where I am finishing things up with a nice and easy 200 calorie stroll...breathing in lovely chlorine while I am at it. :(

Feeling bloody great physically...probably the best since my late 20's. I am so ready to test Jon_Snow 2.0 this Summer...what on earth am I gonna do? :)
Title: Re: Strength & Fitness 2016
Post by: Kerowyn on February 01, 2016, 01:46:53 PM
I finally got back to my walks today! Just a short one, since my lungs are still not at 100%, but I don't think I'm going to get them back to normal capacity without exercise at this point. I KNOW my legs and joints are unhappy from being so extra sedentary with this illness (now nearly gone). I'm certain that I would have recovered from the illness more quickly if I'd been in better shape, so that's a motivator.

January was basically a wash. I'm not really behind my original plans, though, since I intended to start my weekly walks at the new year (and then I thought, why am I waiting?). Planning to do twice-weekly walks for February.

Not sure when I'll be able to get to roller skating--February is getting pretty full. Maybe the 27th.

I keep forgetting to take a "before" picture since I only check this forum at work. I should write myself a note.
Title: Re: Strength & Fitness 2016
Post by: EngineerYogi on February 01, 2016, 01:49:22 PM
Having to re-tool my diet. It's looking like I have a genetic mutation (certainly am a carrier, certainly have similar medical history, waiting on insurance to see if I'm heterozygous or homozygous) which means I don't make enough of the enzyme that breaks down medium chain fatty acids. Not so good for me, since about 50% of my calories come from fat. I'm supposed to be at no more than 30% from fat, and minimize medium chain specifically (goodbye coconut....). This also means I need to increase my carbs.  Never thought I would see the day where I was a macro dieter =o But this has the potential to help some mystery health concerns I have, so I'll do whatever I need to.

Would taking a digestive enzyme help? So sad to give up coconut!

I don't think there is one for this =( It happens inside cells within the liver, so it's not part of the GI tract the way you can take enzymes for something like cystic fibrosis. It's called "MCAD deficiency" if you want to learn more.
Yeah, the coconut thing majorly sucks. I used to make a big batch of curry every week (sometimes twice a week). But coconut oil + coconut milk... =(

bummer, here's a coconut milk free curry thread... http://www.veganforum.com/forums/showthread.php?30079-Vegetable-curry-recipe-without-coconut There's got to be a decent substitute out there!
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on February 01, 2016, 01:59:06 PM
Having to re-tool my diet. It's looking like I have a genetic mutation (certainly am a carrier, certainly have similar medical history, waiting on insurance to see if I'm heterozygous or homozygous) which means I don't make enough of the enzyme that breaks down medium chain fatty acids. Not so good for me, since about 50% of my calories come from fat. I'm supposed to be at no more than 30% from fat, and minimize medium chain specifically (goodbye coconut....). This also means I need to increase my carbs.  Never thought I would see the day where I was a macro dieter =o But this has the potential to help some mystery health concerns I have, so I'll do whatever I need to.

Would taking a digestive enzyme help? So sad to give up coconut!

I don't think there is one for this =( It happens inside cells within the liver, so it's not part of the GI tract the way you can take enzymes for something like cystic fibrosis. It's called "MCAD deficiency" if you want to learn more.
Yeah, the coconut thing majorly sucks. I used to make a big batch of curry every week (sometimes twice a week). But coconut oil + coconut milk... =(

bummer, here's a coconut milk free curry thread... http://www.veganforum.com/forums/showthread.php?30079-Vegetable-curry-recipe-without-coconut There's got to be a decent substitute out there!

Oh brilliant! Thank you! Curries are such an awesome way to stretch meat, get lots of veggies, and burn my face off at the same time. =P I think I'm going to try the hummus one, since I have some slightly runny jalapeno hummus in the fridge right now.
Title: Re: Strength & Fitness 2016
Post by: mspym on February 01, 2016, 10:09:57 PM
Check-in:  Great weights set today. The gym was full of Not My Regulars so I was supersetting to get out of there. 35 minutes and I did 4x10 rear lunges/bench, then chin-ups, cable deadlifts and military press. So far in 2016 I have completed my daily workout everyday- it can be weights, yoga or extensive walking. I restarted yoga and found a TERRIFIC studio 10 minutes walk away which has multiple pre- and post-work classes so I will be able to continue once I am back at work.

At this point, I am not measuring my weight but I am tracking my workouts. It works better for me to focus on the factors I find positively rather than negatively reinforcing. After 4 sessions of yoga in a week, I can hold my headstand for longer and my forward bend ~2cm further past my toes. Now I just got to clean up my shoulder demons!
Title: Re: Strength & Fitness 2016
Post by: McBuck on February 02, 2016, 08:38:36 AM
Update from last week:
day/target/actual:
mon/rest/rest
tues/3m/3m
wed/6m/6m
thurs/3m/90 min volleyball, 50 min floor hockey
fri/rest/ 90 min volleyball
sat/6m/5m
sun/12m/60 min volleyball

I wasn't feeling up to my long run on Sunday, so I switched with my scheduled monday rest day and ran 13.1 miles last night in 1hr55. It was the first time I've run a half marathon distance since the fall and it was perfect 6ļC weather for it.
Title: Re: Strength & Fitness 2016
Post by: bloomability on February 02, 2016, 10:27:55 AM
not on my initial goals, but I'm getting better at pull-ups which is a huge struggle for me.

Update for goals: lots of improvement on lifts I've maxed out, what I haven't maxed out, I know I'm stronger. Strong January. Actually, January was a lot of fun.

Squat - increase 50lbs
            BS (starting 175; current 185)
            FS (starting 130; current 145)
            OHS (starting 100; current: 105 x 3)
Deadlift - 315lbs (starting 270; current: 270)
Bench - 160lbs (starting 140; current: 140)
Clean&Jerk - 175lbs (starting 150; current: 150)
Snatch - 135lbs (starting 100; current: 105)
Strict Press - 105lbs (starting 85; current: 90)
1 mile run - under 7 minutes (starting 7:16)
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on February 02, 2016, 10:50:07 AM
I'll jump in this year!

1. Deadlift. Goal is 1.5x bodyweight, or 202.5lbs (so 200lbs really). Stretch goal: 2x bodyweight, or 270lbs. I'm currently doing 145lb 1 rep max.
2. Back squat. Goal is 1x bodyweight, or 135lbs. Stretch goal is 1.5x bodyweight, or ~200lbs. I'm currently doing 115lb.
3. Achieve a proper front rack position. This is hard given mobility restrictions from a previous injury.

January tally:
1. Deadlift. PR went from 145lbs to 160lbs. 15lb increase. 40lbs to go!
2. Squat. PR went from 115lbs to 135lbs. 20lb increase. Met my first goal already, so shooting for 200lbs.
3. Fell down a bit on this goal. Haven't been working on my mobility really at all. Have been working my push press, though, and I stretch into front rack position as much as I can before starting. That's all I've done though. Need to get a formal mobility WOD in place for this.
Title: Re: Strength & Fitness 2016
Post by: griffin on February 02, 2016, 12:29:37 PM
Quick update!
Squat - 235x5
Deadlift - 275x5 (repeated this weight, some lower back rounding the first time)
Bench - 185 x 5
Total - 695
Bodyweight is around 190, I predict linear increases should continue; I'm hoping the deadlift setback was due to my being tired or something.
I also managed to OHP 130x5 yesterday so I get to use 45s on Friday woooo
congrats on making it through the first month everyone!
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on February 02, 2016, 03:28:55 PM
Workout today:

Warmup: lunge walk
Squats: New PR! Worked up to 1 rep at 145lb
Deadlifts: just one quick set of 5 reps at 95lbs
Overhead: did some push press for warmup, then did 7x1 Clean and Jerk at 70lbs

I am very excited at the Clean and Jerk. I've only done them once before, last year. Just like last time though, I got the movement pattern correct on my first try. This both delights and annoys the hell out of DH who works at his olympic lifts daily. Just saying, gymnastics/dance is a transferrable skillset ;)
Title: Re: Strength & Fitness 2016
Post by: karaishere on February 02, 2016, 06:44:43 PM
I weighed myself and lost 1 pound. My diet isn't super strict and my exercise routine is still ramping up, so I'm happy with that. :)


Workout today:

Warmup: lunge walk
Squats: New PR! Worked up to 1 rep at 145lb
Deadlifts: just one quick set of 5 reps at 95lbs
Overhead: did some push press for warmup, then did 7x1 Clean and Jerk at 70lbs

I am very excited at the Clean and Jerk. I've only done them once before, last year. Just like last time though, I got the movement pattern correct on my first try. This both delights and annoys the hell out of DH who works at his olympic lifts daily. Just saying, gymnastics/dance is a transferrable skillset ;)

Nice! It's all about being aware of how to move your body, I think, which gymnastics and dance definitely embrace. :)
Title: Re: Strength & Fitness 2016
Post by: Zikoris on February 04, 2016, 09:17:24 PM
I've started putting Spongebob stickers on my calendar every day I stretch my legs out. Plus side: It's very motivating. Downside: It looks like a five year old lives here.
Title: Re: Strength & Fitness 2016
Post by: hudsoncat on February 05, 2016, 06:06:10 AM
I've started putting Spongebob stickers on my calendar every day I stretch my legs out. Plus side: It's very motivating. Downside: It looks like a five year old lives here.

I still print my training plan to post on my refrigerator and mark off each run with a big red "x." Sometimes I think the marking of the calendar is more satisfying than the run.
Title: Re: Strength & Fitness 2016
Post by: Kerowyn on February 05, 2016, 08:40:06 AM
I've started putting Spongebob stickers on my calendar every day I stretch my legs out. Plus side: It's very motivating. Downside: It looks like a five year old lives here.

I have a Harry Potter sticker book. If you switch to those, it will look like an eleven-year-old lives there instead. Progress!
Title: Re: Strength & Fitness 2016
Post by: Sailor Sam on February 05, 2016, 08:51:51 AM
My CO drug me to a Tabata workout yesterday. An hour of 20 sec on, 10 sec off. I had to bow out of the last few sets of squats, but otherwise by knee was solid. It was a nice psychological high at the time, but now so very sore.
Title: Re: Strength & Fitness 2016
Post by: Zikoris on February 05, 2016, 11:12:07 AM
I've started putting Spongebob stickers on my calendar every day I stretch my legs out. Plus side: It's very motivating. Downside: It looks like a five year old lives here.

I still print my training plan to post on my refrigerator and mark off each run with a big red "x." Sometimes I think the marking of the calendar is more satisfying than the run.

Totally agree. Yesterday I stretched purely to earn that Spongebob. Maybe I'll switch to gold stars when I run out.
Title: Re: Strength & Fitness 2016
Post by: use2betrix on February 06, 2016, 07:49:58 AM
I did dumbbell military press for the first time in a long time yesterday. I had been just doing military on the smith because I liked the change of pace. I put up the 90lb Dumbbells for 8 reps! Felt really good. Will have to start incorporating them in more often.

I hit 201lbs on the scale yesterday morning. Almost to my "first" goal of 200lbs and feel great. I've really been losing from the areas I was hoping too. Next goal will be 190. I prefer smaller goals so I can enjoy the gratification of feeling more accomplished lol.
Title: Re: Strength & Fitness 2016
Post by: monstermonster on February 06, 2016, 09:45:41 AM
Nice to see everyone's progress! This week was good, hit the gym 5/5 days - 3 days strength training, 2 days stretching/pilates. Just a normal week of biking at 49.4 miles. Going to do one more stretching & one more strength training class this weekend, though I should probably do some running.

I'm in an intensive training all next week that will have me living at a hotel and working 18 hours/day on a computer. There's a fitness center in the conference complex, so I'm hoping I'll be able to grab a workout each morning. The big struggle is going to stay self-directed motivated with my workout when I've grown used to classes and I'll be sleep deprived.
Title: Re: Strength & Fitness 2016
Post by: 2300 on February 06, 2016, 02:38:49 PM
I'm super intrigued by all the conversations about body fat/macros/strength training that has been happening. I'm not sure I'm that dedicated, shoot, I can't even seem to complete my strength train twice per week goal, But I really enjoy reading about those who are that dedicated and learning from the posts.

I've had a different reaction - not sure if this is quite the right thread for me after all ;)

I honestly don't care about metrics like body fat, macro nutrients percentages, specific strength training goals, etc... I just want to feel healthy, capable and strong and that I can use my body to do the outdoor activities that interest me. I hate going to the gym, but I am very active outdoors and I enjoy recreational activities like swimming, hiking, cycling, etc... that keep me active. I want to continue to be in good overall health/ability as I get older, but not get bogged down with measuring everything and stressing out over the small details.

That's just my style, though. For those of you who enjoy that sort of thing, good for you! :)


I get that.  I usually just skim many of the posts.
For me the specific strength goals aren't really my real goals at all.  Nor is my performance on Ninja Warrior (assuming they pick me at all), nor my appearance at Bay 2 Breakers.  Those things are all motivators.

My actual GOAL is to be one of those 85 year old guys who is still doing push-ups when most of his peers are using walkers (if they are still alive). 
Every old person I've ever asked "what's the secret/" to have given a variant of the same answer:

"Never stop"


But in practice I found that the fairly vague and very very far off in the future goal of maintain strength and fitness as I age didn't actually get me into the gym, where a goal of "be able to lift  my own bodyweight over head by May" is concrete enough to get me to do some presses every week

I love the goal of doing push-ups at 85!  JR had a great post somewhere about outrunning a bear or other such real life goals to strive for.  I have recently been motivating my wife by saying things like "don't you want to be able to play with our nieces, nephews, cousins etc when we're older?"  It motivates her (and me) to workout more for future goals like that...more of a life-long goal of fitness than a yearly challenge, but very cool way to think of it. 

On the calorie counting side I actually came to it another way.  To be honest I've learned that I was eating way too little even before I was really working out.  The combined effects of not eating enough, not working out, and poor sleep meant I had HORRIBLE ENERGY and never felt like I could ever work out.  Sleep is relatively under control now with no screen time past 9PM and the book "Say Good Night to Insomnia" and I started working out (which meant I needed more food).  I have done a handful of calorie counting days on myfitnesspal to get a "typical" and need to do a few more at which point I'll basically be done counting and into a general routine where I can add as needed. 

I'll have to wait till next month for a real strength training goal update as I skipped about 3.5 weeks due to travel abroad (did walk 5-8 miles every day for 2 of those weeks though) and sickness upon return...starting back slowly though and did 1st "normal" workout last Thursday--although at lower weights/difficulty.
Title: Re: Strength & Fitness 2016
Post by: Icecreamarsenal on February 06, 2016, 02:57:35 PM
Hi, I'd like to join.
My primary goal is to get from a BMI of 28.5 to a BMI of 25.  This means a drop in weight at 5'9" from 193 to 169.
In 2015 I made it from 202 to 180, back up to 193 as of this evening.  Fasting weight is about 189.

Just eating healthier, less/no carbs, some sort of weird paleo/whole30 variation, more body-movement exercises (yoga, playing with kids), a little 10lb kettlebell action while waiting for load-screens.  Looks like everybody is making good progress.  Let's keep it up!
Morning fasting weight lbs
1/1/15 189
1/5/15 186

1/16/16 185 BMI 27.3
I expect this to fluctuate as the alcohol and eating out is in full effect still this new year, canceling out all my gains (losses) from cutting out bread and rice.

Oof: meeting friends, with the requisite scotch and sushi: 188.4# this morning.  Basically have cancelled all weight loss.  Hopefully this morning it's just the alcohol...
Title: Re: Strength & Fitness 2016
Post by: AcftW on February 06, 2016, 07:37:21 PM
Week 5 complied with.  Adding another day to my gym routine was great, and helps keep me busy instead of sitting around.  It's great, it seems like the only day my gym is busy while I'm there is Monday, but I'm the only one doing my back workout with deadlifts and everyone else is swarming the benches.  That gives me free rein on the platform. 

I also ran 1 mile for the first time in a few months, but didn't time myself.  At the pace I ran, which was slower than necessary, I'd guess it was about 8 or 9 minutes (My best ever was 6:36 about a decade ago while I was in school).  I'm going to alternate Friday every other week doing distance running and sprints, with my end goal for distance being getting my 1.5 mile run (for PT test) back down to 10 minutes for the first time in 6 years.

Everything is going swell.
Title: Re: Strength & Fitness 2016
Post by: RamonaQ on February 07, 2016, 10:51:01 AM
It's been a while since I checked in here but I'm loving reading about everyone's accomplishments!

Yesterday I ran an 8k race and got a new PR.  Old PR was 55 min and yesterday I ran it in 51 min.  Over 4 minutes faster!  Granted, an 8k isn't the most common distance, so I don't run them very often, but that's still a pretty awesome improvement, if I do say so myself.  Definitely bodes well for my sub-30 5k goal.
Title: Re: Strength & Fitness 2016
Post by: Bakari on February 07, 2016, 12:40:25 PM
Wanted to point out to the discussion from page 11 about bodyfat percentages and looking "shredded":
There's two variables involved in muscle definition.
Body fat is only half.
Muscle mass is the other.
10% bodyfat on a female athlete looks "shredded", but that same 10% on someone with no significant muscle mass just looks skinny, maybe even slightly anorexic.
If you have low bodyfat but still don't have that look, try using heavier weights in your workouts and/or do more strength training and less cardio.
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on February 07, 2016, 04:12:07 PM
7.5 mile hike today, with some decent climbs, but overall not a super hard one. Great weather for it, and we picked a weird trail so no one else was on it. (The first trail we thought to do was PACKED- I guess Oregonians just like flaunting superbowl sunday!)
Title: Re: Strength & Fitness 2016
Post by: karaishere on February 07, 2016, 05:52:26 PM
Weekly check-in:
2/2 yoga sessions
3/3 run-walk sessions
2/2 stability sessions
0/1 home WOD

Not much else to report for the week. Diet has been so-so, but hydration was on point.
Title: Re: Strength & Fitness 2016
Post by: hudsoncat on February 08, 2016, 06:13:00 AM
I was such a bum this week workout wise. I completed all my runs and did some yoga, but didn't strength train or swim. It was a good week of runs though. My 8 miles yesterday morning was particularly lovely. I traveled this weekend to help a friend and it was fun to explore a new area on my run.

RamonaQ: Great job on the PR!
Title: Re: Strength & Fitness 2016
Post by: bloomability on February 08, 2016, 06:28:53 AM
I found a few really great training partners the last couple of weeks, and working out is just more fun.

Now the food tracking and meal prepping on the other hand . . . blech.
Title: Re: Strength & Fitness 2016
Post by: jordanread on February 08, 2016, 08:48:41 AM
I'll jump in this year!

1. Deadlift. Goal is 1.5x bodyweight, or 202.5lbs (so 200lbs really). Stretch goal: 2x bodyweight, or 270lbs. I'm currently doing 145lb 1 rep max.
2. Back squat. Goal is 1x bodyweight, or 135lbs. Stretch goal is 1.5x bodyweight, or ~200lbs. I'm currently doing 115lb.
3. Achieve a proper front rack position. This is hard given mobility restrictions from a previous injury.

January tally:
1. Deadlift. PR went from 145lbs to 160lbs. 15lb increase. 40lbs to go!
2. Squat. PR went from 115lbs to 135lbs. 20lb increase. Met my first goal already, so shooting for 200lbs.
3. Fell down a bit on this goal. Haven't been working on my mobility really at all. Have been working my push press, though, and I stretch into front rack position as much as I can before starting. That's all I've done though. Need to get a formal mobility WOD in place for this.

I went ahead and got your goal all struck through and stuff! Way to go! Also, I realized I totally screwed up the initial goal for your and fixed that. Can everyone else double check your goals in the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034)?

Wanted to point out to the discussion from page 11 about bodyfat percentages and looking "shredded":
There's two variables involved in muscle definition.
Body fat is only half.
Muscle mass is the other.
10% bodyfat on a female athlete looks "shredded", but that same 10% on someone with no significant muscle mass just looks skinny, maybe even slightly anorexic.
If you have low bodyfat but still don't have that look, try using heavier weights in your workouts and/or do more strength training and less cardio.

That is a good point, and it seems obvious in hindsight, but I'm glad you mentioned it.

So is anyone struggling with their goals, who hasn't posted/expanded on yet? It seems like there might be a touch of struggling on certain goals, but everyone who has posted is kicking ass in general progress no matter how that looks. I know it sometimes gets embarrassing, but there won't be judgement on that front.
Title: Re: Strength & Fitness 2016
Post by: McBuck on February 08, 2016, 08:50:01 AM
Another weekly update:
day/target/actual:
mon  /rest  /13.1miles (catching up from my missed run the day before)
tues  /3mi  /3mi
wed  /5mi  /3.5mi
thurs/3mi  /arms+chest day, 1hr floor hockey
fri    /rest  /2hrs volleyball
sat   /6mi  /rest
sun  /9mi  /9mi

Wasn't my best week for running, but I weighed in <170lbs for the first time in 2 years, so I'm happy with things on the nutrition side.
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on February 08, 2016, 02:00:06 PM
Workout today, notable for 2 reasons:

1. I successfully chained my clean and jerks together, rather than the individual lifts I was doing. 2x5 at 65lbs
2. Was totally solo. DH is gone today, so I (gasp) set everything up myself. We have to do a rather tricky manuever to get the bar out of our house and into the carport, so I was happy I got it out. Even happier I got it back in. Hopefully I share DH's magic touch and the bar won't fall on the washer the way it did last time I put it away =o

Details:
Warmup: lunge walks (in the sunshine! yay! slightly less miserable!)
Deadlifts: worked up to 2x2 at 135lbs, and thought that felt good, so went for 2x1 at 155lbs
Overhead: Strict press with bar x3, then the clean and jerks as mentioned above

Skipped squats because I like to have DH do form check- I've been favoring my right knee all month, and I can't tell when I'm doing it. (GRRR. Used to body awareness, hate when I don't have it!)
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on February 08, 2016, 10:15:03 PM
I've mentioned before my reasons for improving my fitness level...largely to be more capable of doing the things that make me happy (hobbies and passions)...with a bit of just plain "wanting to look good" thrown into the mix.

But this past long weekend (thank you B.C. Family Day!) I have realized just how all the work and discipline have paid off in a tangible, useful way. I spent much of this past weekend splitting firewood, doing early garden prep work (building raised beds), clearing land and burning debris. I (I should say WE, Lady Snow is my fellow weekend warrior) worked HARD...harder than I've been able to work in a SUSTAINED, high intensity manner on our land before - I felt pretty great last year, but how I am feeling now is DIFFERENT. Several years ago, such work would have had me feeling wrecked and sore at the end of the day...now the end of the work day just brings a pleasant fatigue - very similar to how I feel after a lifting session at the gym...and after a hearty dinner, the desire is there to get back at it the next day. I also think my recent attention to improving my leg strength might be the real key here...it certainly feels like I am working on an increasingly solid FOUNDATION lately.

I'm on a ferry back to Vancouver right now, feeling great about how much I was able to accomplish this weekend on our island property. And I can't wait to get back in the gym in the morning. There is no stopping this train. :)
Title: Re: Strength & Fitness 2016
Post by: EngineerYogi on February 09, 2016, 11:39:28 AM
For February I just want to concentrate on doing something at least 5 days a week. That can be stretching, riding, strength training, yoga, going for a walk, etc. Once I get in the habit of regularly doing "something" then I can concentrate on specifying what that "something" should be
I successfully did stretching/yoga videos five days last week and strength training one day.

I told DH that was I wanted for Valentines Day was for him to encourage me to exercise and eat right. He doesn't actually have to work out with me, just remind me that I said I wanted to hit the gym or that I shouldn't eat an entire bag of M&M's. This will be hard for him since his default mode is also sedentary but when he's made these comments in the past I always end up doing the right thing. I'm hoping that if I remind him of this at night when I have all the good intentions he'll remember the next day when those good intentions have gone out the window
]

Haha, I feel the sentiment! DH and I can be each other's biggest motivators or total saboteurs. We tend to give each other permission to wane in our dedication (babe, I don't wanna, let's just order pizza?). I'd say most of the time we do okay, one of us will set the other straight.
Title: Re: Strength & Fitness 2016
Post by: EngineerYogi on February 09, 2016, 11:45:15 AM
I have been doing pretty good, my workout schedule is set to weight lifting 6 days a week plus a HIIT session on one of those days. I haven't missed a HIIT yet this year and I've been getting at least 5/6 workouts in every week, if I miss I usually tack the exercises onto one of my other days.

I successfully climbed a rope for the first time last week! That was pretty exciting and surprisingly easy, I hadn't ever attempted to before though.

Diet fell way off the last week, just extra food sneaking it's way into my mouth. :/ Enjoyed myself for super bowl but my weight sky rocketed, safe to assume it's mostly water but I'm waiting for it to taper off. :P So, no reverse diet progress this week, definitely staying at the same calorie level.
Title: Re: Strength & Fitness 2016
Post by: mm1970 on February 09, 2016, 01:56:10 PM
I'm not sure why it took me so long to find this thread!  I like reading about everyone's plans and goals.  I think the goals to do ultras, and centuries, etc are great ones.

I don't really want to look shredded.  I mean, I'd love to, but considering my body type, I think it would take way more work and dedication than I'm really interested in putting in, KWIM?

- Partly, I just don't want to be overweight.  I managed to lose enough of the last baby pounds at the end of last year to make that not true
- I want to be able to DO STUFF.  But, not ultras or centuries.  I've found in the last few years that I am prone to injuries if I push it too hard.  Running killed my hip and ankle, zumba wrecked my knee.

So, for example, I swim, I walk, I lift, I do body weight exercises.  This means if I need to be able to walk a bunch, I can.  I generally walk 5 miles one day per week.  Oh, I'm pretty sore after (mostly my lower back), but I can do it.

I like being able to swim with my kids and not be afraid of drowning.  I learned to swim at 40.

When I swim, I've noticed the occasional shoulder twinge if I try to go too fast, so I dial it back (dialing it back is HARD for me, my body has forced me into it).

Yoga relaxes me and makes me strong.  But sometimes, I don't feel like putting in a DVD. 


Last week I did:
- Mon - 15 minutes of yoga in my living room.  I set Alexa at "sleep music" and the timer for 15 minutes.  It was way better than doing nothing!
- Tue - swap 30 laps
- Wed - walked kids to school (1.5 miles round trip)
- Thu - swam 30 laps
- Fri - did a 15 min HIIT workout DVD at home
- Sat - was a lazy bum (well, took kiddo to swim, grocery shopped and cooked).  Actually I think I did 12 pushups.
- Sun - 5 mile walk with a friend

What's important to me is to remind myself to do SOMETHING - if I even just walk a mile on my lunch break, or do some squats and pushups, that's great. 

Anyway, I have a good friend who is 72.  When I met her 14 years ago, she was doing 3-day walks for Breast Cancer, tap dancing, and playing tennis.  She's had to quit tap dancing and tennis due to the knees.  She's still doing the 60 mile walks (and associated training). She takes a back stretch class at the YMCA, and also does strength training and HIIT at the Y (modified for her knees).  She's fit and healthy but has learned to work with her body.

This is essentially what I want to be at 72.  I'm reasonably fit, but hey I'm not running half marathons anymore.  I can pick up my toddler without getting injured (mostly, he's almost too big for that now).
Title: Re: Strength & Fitness 2016
Post by: jordanread on February 09, 2016, 02:52:02 PM
I'm not sure why it took me so long to find this thread!  I like reading about everyone's plans and goals.  I think the goals to do ultras, and centuries, etc are great ones.

I don't really want to look shredded.  I mean, I'd love to, but considering my body type, I think it would take way more work and dedication than I'm really interested in putting in, KWIM?

- Partly, I just don't want to be overweight.  I managed to lose enough of the last baby pounds at the end of last year to make that not true
- I want to be able to DO STUFF.  But, not ultras or centuries.  I've found in the last few years that I am prone to injuries if I push it too hard.  Running killed my hip and ankle, zumba wrecked my knee.

So, for example, I swim, I walk, I lift, I do body weight exercises.  This means if I need to be able to walk a bunch, I can.  I generally walk 5 miles one day per week.  Oh, I'm pretty sore after (mostly my lower back), but I can do it.

I like being able to swim with my kids and not be afraid of drowning.  I learned to swim at 40.

When I swim, I've noticed the occasional shoulder twinge if I try to go too fast, so I dial it back (dialing it back is HARD for me, my body has forced me into it).

Yoga relaxes me and makes me strong.  But sometimes, I don't feel like putting in a DVD. 


Last week I did:
- Mon - 15 minutes of yoga in my living room.  I set Alexa at "sleep music" and the timer for 15 minutes.  It was way better than doing nothing!
- Tue - swap 30 laps
- Wed - walked kids to school (1.5 miles round trip)
- Thu - swam 30 laps
- Fri - did a 15 min HIIT workout DVD at home
- Sat - was a lazy bum (well, took kiddo to swim, grocery shopped and cooked).  Actually I think I did 12 pushups.
- Sun - 5 mile walk with a friend

What's important to me is to remind myself to do SOMETHING - if I even just walk a mile on my lunch break, or do some squats and pushups, that's great. 

Anyway, I have a good friend who is 72.  When I met her 14 years ago, she was doing 3-day walks for Breast Cancer, tap dancing, and playing tennis.  She's had to quit tap dancing and tennis due to the knees.  She's still doing the 60 mile walks (and associated training). She takes a back stretch class at the YMCA, and also does strength training and HIIT at the Y (modified for her knees).  She's fit and healthy but has learned to work with her body.

This is essentially what I want to be at 72.  I'm reasonably fit, but hey I'm not running half marathons anymore.  I can pick up my toddler without getting injured (mostly, he's almost too big for that now).

Glad you found us!! So how do you want me to enter your goal?

Something like below?

Title: Re: Strength & Fitness 2016
Post by: simpleFIblog on February 09, 2016, 06:07:41 PM
A little late to the party, but thought I'd get on board! My company no longer pays for my gym membership, so I've shifted gears away from powerlifting to kettlebells and bodyweight movements. Here's my goals for the year:

RKC Snatch Test (100 53# KB Snatches in 5:00)
Press 98 lb. kettlebell with each arm
5 strict ring muscle ups
Title: Re: Strength & Fitness 2016
Post by: Bakari on February 09, 2016, 09:40:00 PM
Are you making fun of my wimpy skinny Olive Oyl arms? Why I outta punch you but I'm not sure I have the strength to make a fist ;).  But seriously you are right on. If I put the effort into lifting heavier weights and less reps I can get bigger fast. And being skinny armed it shows fast too. However, as a long distance runner who eats alot yet has been called anorexic in the before,  I also need to cut back on the aerobic leg work stuff if I want to gain muscles in my upper body. Making some gains but hard when I'm travelling.


lol, that wasn't directed at anyone in particular!  I usually don't pay attention to the names of the posters; I didn't have any clear idea if that sub-conversation was between 2 or 3 or 8 different people.  Its just something I've noticed in general (esp. among female typed people).
Actually, I wrote a whole (controversial!!) blog post about it once, which inspired Jordan Reed to point out Kacy Catenzaro of American Ninja Warrior to me, whom I subsequently incorporated into that post... and now, a couple years later, I am trying out for American Ninja Warrior!
AND participating in a fitness thread started by none other than Jordan Reed!  Coincidence?
Well, actually yes, but still kind of cool...
Title: Re: Strength & Fitness 2016
Post by: jordanread on February 10, 2016, 06:08:38 AM
Actually, I wrote a whole (controversial!!) blog post about it once, which inspired Jordan Reed to point out Kacy Catenzaro of American Ninja Warrior to me, whom I subsequently incorporated into that post... and now, a couple years later, I am trying out for American Ninja Warrior!
AND participating in a fitness thread started by none other than Jordan Reed!  Coincidence?
Well, actually yes, but still kind of cool...

Coincidence? Sure...or I am a behind the scenes mastermind, shaping the planet like soft clay in my hands. My > 3 year plan of getting a Mustachian on ANW is coming together. Muahahaha. Nah, probably coincidence.

I read that (awesome) blog post of yours on your website - again agreed with your assessment - and then re read it when Jorden Read posted it here later.  And again good luck on ANW if selected. We're all rooting for you.

It was a pretty good article. I liked it just for the whole challenging of assumptions.

A little late to the party, but thought I'd get on board! My company no longer pays for my gym membership, so I've shifted gears away from powerlifting to kettlebells and bodyweight movements. Here's my goals for the year:
[...]

Welcome to the gauntlet!! I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034) and added the RKC Snatch test to the goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035).
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on February 10, 2016, 02:10:29 PM
I really feel like I have found a routine I want to stick with...at least until June when my routine becomes less city-centric (gym focused) and more outdoor-centric (kayaking, hiking, gardening).

Monday's (or Tueday's when it's a long weekend) I like to sandwich cardio around my chest/shoulder/tricep workout...mainly because the weekend usually involves some sort of dietary transgressions so I like to do extra cardio as a sort of "self punishment". ;) Yesterday, I burned 370 calories on the bike before hitting the weights...then another 230 afterwards.

Tuesday's are for legs, abs, and lower back. I will walk for 20 minutes on the treadmill to warm the muscles up. But that's about it...no sense exhausting the legs with more serious cardio when you are about to abuse them properly with weights.

Wednesday...arms and upper back. I have tried doing this the day following chest and shoulders, but there is still some fatigue in the upper body present which really hurts my workout efficiency. Inserting the "leg day" in between the two upper body workouts seems to really work. I will usually try to burn 400 calories on the bike at the end of this session.

Depending on how the week is shaping up, I will dedicate either Thursday or Friday to a fairly good cardio session...usually a 5 or 10k run...but if the weather is the pits I will try to burn 600 calories on the stationary bike....with the remaining day of the week being a REST DAY.

I will stick with this template until June 1 and see where it gets me. :)

Weight is still holding steady at around 185...so if I am a bit leaner at the end of Feburary that means I'm SLOWLY gaining some muscle mass.

And I plan to attempt my little 1 minute push-up challenge on Saturday...I am HOPING I can churn out at least 45...we will see.
Title: Re: Strength & Fitness 2016
Post by: mm1970 on February 11, 2016, 12:08:32 PM
I'm not sure why it took me so long to find this thread!  I like reading about everyone's plans and goals.  I think the goals to do ultras, and centuries, etc are great ones.

I don't really want to look shredded.  I mean, I'd love to, but considering my body type, I think it would take way more work and dedication than I'm really interested in putting in, KWIM?

- Partly, I just don't want to be overweight.  I managed to lose enough of the last baby pounds at the end of last year to make that not true
- I want to be able to DO STUFF.  But, not ultras or centuries.  I've found in the last few years that I am prone to injuries if I push it too hard.  Running killed my hip and ankle, zumba wrecked my knee.

So, for example, I swim, I walk, I lift, I do body weight exercises.  This means if I need to be able to walk a bunch, I can.  I generally walk 5 miles one day per week.  Oh, I'm pretty sore after (mostly my lower back), but I can do it.

I like being able to swim with my kids and not be afraid of drowning.  I learned to swim at 40.

When I swim, I've noticed the occasional shoulder twinge if I try to go too fast, so I dial it back (dialing it back is HARD for me, my body has forced me into it).

Yoga relaxes me and makes me strong.  But sometimes, I don't feel like putting in a DVD. 


Last week I did:
- Mon - 15 minutes of yoga in my living room.  I set Alexa at "sleep music" and the timer for 15 minutes.  It was way better than doing nothing!
- Tue - swap 30 laps
- Wed - walked kids to school (1.5 miles round trip)
- Thu - swam 30 laps
- Fri - did a 15 min HIIT workout DVD at home
- Sat - was a lazy bum (well, took kiddo to swim, grocery shopped and cooked).  Actually I think I did 12 pushups.
- Sun - 5 mile walk with a friend

What's important to me is to remind myself to do SOMETHING - if I even just walk a mile on my lunch break, or do some squats and pushups, that's great. 

Anyway, I have a good friend who is 72.  When I met her 14 years ago, she was doing 3-day walks for Breast Cancer, tap dancing, and playing tennis.  She's had to quit tap dancing and tennis due to the knees.  She's still doing the 60 mile walks (and associated training). She takes a back stretch class at the YMCA, and also does strength training and HIIT at the Y (modified for her knees).  She's fit and healthy but has learned to work with her body.

This is essentially what I want to be at 72.  I'm reasonably fit, but hey I'm not running half marathons anymore.  I can pick up my toddler without getting injured (mostly, he's almost too big for that now).

Glad you found us!! So how do you want me to enter your goal?

Something like below?

  • Consistently engage in daily activity
yes
Title: Re: Strength & Fitness 2016
Post by: hudsoncat on February 12, 2016, 07:53:15 AM
It's gotten whoa cold around my location this week, but I have completed all my runs in so far and a round of yoga. I scheduled to run a local 5K tomorrow and I planned to go after a sub-30 minute again to make sure New Year's Eve wasn't a fluke, but with an expected daily high of 10 degrees tomorrow and an expected sub-zero windchill during the race, I might just go for: "Don't slip on ice and don't freeze off fingers" as my goal. I seem to struggle to hit hard pace efforts in anything below 20 degrees or so even when dressed appropriately for the weather.

I know I will run this weekend, but this post is more for accountability to actually go complete the race than to blow it off for the much nicer day expected on Sunday. I've already registered and I hate to throw away the $10 registration fee.

Title: Re: Strength & Fitness 2016
Post by: jordanread on February 12, 2016, 08:24:26 AM
yes

I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). Welcome again!
Title: Re: Strength & Fitness 2016
Post by: jordanread on February 12, 2016, 04:20:46 PM
I know that I could have found this information had I googled about instead of writing this post, but I figured...screw it, I love this place and the information can be valuable. Here is my question:
Should one eat prior to a work out, or eat on an empty stomach? If they should eat (or if they have to), what should be consumed?
So here are my basic assumptions, some backed up by actual science, others based strictly on experience and theory:


I usually try to workout before I eat breakfast, because I feel that it's better for losing weight (and I have some to lose). So yeah...my thoughts are that we lose weight (since the energy is from the stored awesomeness we have in our body) when we don't eat before a workout, but pushing ourselves will make for more effective muscles, regardless.

Jeez, that was stupid long considering all I wanted to say was the last paragraph. All right, I know that this could devolve into a discussion about what one thinks someone else should do. I don't want that. If it's something that works for you, say that. If it's something backed up by science:

(https://media.giphy.com/media/MBVemoHuyw9Ik/giphy.gif)


*There is an actual standard based on the extremely measurable 'joule', since a kilojoule and a kilocalorie are pretty close. In America, we don't do that because things (which are stupid IMHO).
Title: Re: Strength & Fitness 2016
Post by: Bakari on February 12, 2016, 05:56:41 PM
... or eat on an empty stomach?


You should definitely only eat on an empty stomach, esp. if you are trying to lose weight.  The alternative would be to eat when you are already full (or at least not hungry)!
Quote

  • You use energy when you work out (or by being alive).
  • Energy, when consumed in the human body, is measured by calories.
  • A calorie (at least when it comes to food) is actually a kilocalorie (meaning 1000 calories)*
  • An actual calorie (read that: 1000/kilocalorie) is the approximate amount of energy it takes to raise the temperature of 1 gram of water 1įC @ 1 atmosphere
  • The body uses the easiestly accessible energy by default.
Good so far
Quote
  • Food eaten (prior to digestion) is the easiest accessible energy.
prior to digestion, food eaten is not accessible to the body at all.
The easiest to access energy is ATP already in the cells, followed by creatine, and then possibly glycogen (not sure if glycogen would come just before or just after recently consumed sugar).  However, the stores of (esp. ATP) are low and are burned through quickly, and then, yeah, recently digested food is more readily available than stored fat or protein.


Quote
  • Simple carbohydrates are the easiest to turn to energy.
  • If one doesn't eat prior to a workout, the body will use what energy it has access to (assuming one doesn't bitch out(https://s3.amazonaws.com/tapatalk-emoji/emoji6.png))
I usually try to workout before I eat breakfast, because I feel that it's better for losing weight (and I have some to lose).


But there's a major caveat!  If you work out first, you will be a lot more hungry, and unless you are measuring portions, you will almost definitely eat more.  Which will cancel out any gains made from working out with no fuel.


Also, the body doesn't discriminate much between burning fat and burning muscle.  Consumed protein tends to preserve muscle though.


For both those reasons, it might be better to consume a high protein meal (or all protein, like a whey shake) pre-workout, (and maybe serve breakfast in advance and set it aside, and then don't allow yourself seconds when you eat after the workout)

Title: Re: Strength & Fitness 2016
Post by: jordanread on February 12, 2016, 09:49:08 PM
... or eat on an empty stomach?


You should definitely only eat on an empty stomach, esp. if you are trying to lose weight.  The alternative would be to eat when you are already full (or at least not hungry)!
Quote

  • You use energy when you work out (or by being alive).
  • Energy, when consumed in the human body, is measured by calories.
  • A calorie (at least when it comes to food) is actually a kilocalorie (meaning 1000 calories)*
  • An actual calorie (read that: 1000/kilocalorie) is the approximate amount of energy it takes to raise the temperature of 1 gram of water 1įC @ 1 atmosphere
  • The body uses the easiestly accessible energy by default.
Good so far
Quote
  • Food eaten (prior to digestion) is the easiest accessible energy.
prior to digestion, food eaten is not accessible to the body at all.
The easiest to access energy is ATP already in the cells, followed by creatine, and then possibly glycogen (not sure if glycogen would come just before or just after recently consumed sugar).  However, the stores of (esp. ATP) are low and are burned through quickly, and then, yeah, recently digested food is more readily available than stored fat or protein.


Quote
  • Simple carbohydrates are the easiest to turn to energy.
  • If one doesn't eat prior to a workout, the body will use what energy it has access to (assuming one doesn't bitch out(https://s3.amazonaws.com/tapatalk-emoji/emoji6.png))
I usually try to workout before I eat breakfast, because I feel that it's better for losing weight (and I have some to lose).


But there's a major caveat!  If you work out first, you will be a lot more hungry, and unless you are measuring portions, you will almost definitely eat more.  Which will cancel out any gains made from working out with no fuel.


Also, the body doesn't discriminate much between burning fat and burning muscle.  Consumed protein tends to preserve muscle though.


For both those reasons, it might be better to consume a high protein meal (or all protein, like a whey shake) pre-workout, (and maybe serve breakfast in advance and set it aside, and then don't allow yourself seconds when you eat after the workout)
Makes a fair amount of sense. Good catch on that funny little brain fart at the beginning. I'll look more into this on Monday. Thanks for the reply!
Title: Re: Strength & Fitness 2016
Post by: horsepoor on February 12, 2016, 10:00:46 PM
YMMV, but I eat some carbs before cardio, eat protein after lifting.
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on February 13, 2016, 09:08:00 AM
Easy choice for me: if I eat too close to working out, I feel like I need to puke. But I also workout afternoons usually, so we're talking a while after lunch generally anyway- not before or after 'breaking the fast'.
Title: Re: Strength & Fitness 2016
Post by: karaishere on February 13, 2016, 05:05:17 PM
Easy choice for me: if I eat too close to working out, I feel like I need to puke. But I also workout afternoons usually, so we're talking a while after lunch generally anyway- not before or after 'breaking the fast'.

Same for me. By the time I do my late afternoon workout, I've already eaten 2 meals and usually a snack, so I assume that my body already has some fuel easily accessible. However, for the rare morning workout, I do usually eat a small amount of something with carbs.
Title: Re: Strength & Fitness 2016
Post by: use2betrix on February 14, 2016, 05:36:04 AM
I work out around 5 p.m.  I have a meal of 4 oz meat and 1/4 cup rice or potatoes around 3-3:30.
Title: Re: Strength & Fitness 2016
Post by: EngineerYogi on February 14, 2016, 08:28:38 AM
I know that I could have found this information had I googled about instead of writing this post, but I figured...screw it, I love this place and the information can be valuable. Here is my question:
Should one eat prior to a work out, or eat on an empty stomach? If they should eat (or if they have to), what should be consumed?
So here are my basic assumptions, some backed up by actual science, others based strictly on experience and theory:

  • You use energy when you work out (or by being alive).
  • Energy, when consumed in the human body, is measured by calories.
  • A calorie (at least when it comes to food) is actually a kilocalorie (meaning 1000 calories)*
  • An actual calorie (read that: 1000/kilocalorie) is the approximate amount of energy it takes to raise the temperature of 1 gram of water 1įC @ 1 atmosphere
  • The body uses the easiestly accessible energy by default.
  • Food eaten (prior to digestion) is the easiest accessible energy.
  • Simple carbohydrates are the easiest to turn to energy.
  • If one doesn't eat prior to a workout, the body will use what energy it has access to (assuming one doesn't bitch out)

I usually try to workout before I eat breakfast, because I feel that it's better for losing weight (and I have some to lose). So yeah...my thoughts are that we lose weight (since the energy is from the stored awesomeness we have in our body) when we don't eat before a workout, but pushing ourselves will make for more effective muscles, regardless.

Jeez, that was stupid long considering all I wanted to say was the last paragraph. All right, I know that this could devolve into a discussion about what one thinks someone else should do. I don't want that. If it's something that works for you, say that. If it's something backed up by science:

(https://media.giphy.com/media/MBVemoHuyw9Ik/giphy.gif)


*There is an actual standard based on the extremely measurable 'joule', since a kilojoule and a kilocalorie are pretty close. In America, we don't do that because things (which are stupid IMHO).

The short answer, do what makes you feel good/works for you. If you're happy with how things are going then keep it up, if you are feeling sluggish in workouts or not making the progress you think you should then it might be time to change things.

The long answer, it depends entirely on the types of exercise you are engaging in and the time of day you exercise. Your science breakdown is pretty spot on! The caveat comes if you are doing high intensity exercise and trying to live a low carb lifestyle, you'll eventually fall flat. Training like crossfit, power lifting, and high intensity interval training(HIIT) require easily accessible carbohydrate sources (primarily in the form of glucose or glycogen) for the intense short bursts. Your body can't process stored fat/protein fast enough to fuel the high intensity periods so it goes for glucose or muscle glycogen.

If you are just doing low or moderate intensity work like jogging, walking, yoga, etc you don't need the same access to quick fuel.

If you exercise early in the morning eating most of your carbs at your last meal of the day can be one way to fuel your next morning's workout. If you exercise in the afternoon then your meals from earlier in the day should be enough.

It is recommended though that you get 25g of protein 30 minutes before and after your workout to help support "muscle protein synthesis." This will preserve your muscle and help rebuild after exercising. Unless you are exercising twice a day at a high level you don't need carbs after your workout, your next meal will suffice.

Example: I workout in the afternoon, I usually eat a snack an hour and a half before I workout that contains 30-50g of carbs and 25g of protein, usually in the form of steel cut oatmeal with honey a little milk and a scoop of whey protein powder. After I workout I get in a quick carb, usually a rice krispies treat or maybe a banana or some dates, and then have a meal a little lower in fat with protein and carbs for dinner.

For a morning workout, I'd eat a carb heavy meal for dinner, then in the morning I'd have a cup of coffee, a banana, and a protein shake. I'd do a quick carb post workout and then eat a well balanced breakfast 30 minutes to an hour later.

I am a certified coach for Eat to Perform, (though I don't get paid or have an affiliate link...yet) and this is the principle they teach (with 2 PhD guys and a ton of research between them). The idea is to fuel your exercise so you can perform at a higher level (and it goes everyone, not just athletes) and you burn your extra body fat on your rest days. On rest days it is suggested you eat lower carbohydrates to help facilitate this. Here is a detailed post from the ETP founder himself: https://www.facebook.com/EatToPerform/posts/684013334961685 (bonus, he makes an aside about watching Breaking Bad :D )
Title: Re: Strength & Fitness 2016
Post by: EngineerYogi on February 14, 2016, 09:05:59 AM
My DH and I bought a bicycle. We only bought one so that we could make sure it would get use before we got a second. DH decided he wants to start riding to work and I'd like to do the same. We both did trial attempts this weekend and see this being feasible for us.

I rode yesterday around the neighborhood to get the wobbles out and experiment with shifting gears (but just like the saying goes, "it's like riding a bike" I picked it all up quickly). My trial run to work took 13 minutes there and 11.5 minutes back, it is 2.5 miles and literally uphill both ways. :P The hill there is worse, I had a peak heart rate of 167 bpm just from the climb.

My bike muscles need some conditioning but it will only happen with consistency. So my new goal is to bike to work once a week to start.
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow on February 14, 2016, 02:31:02 PM
Managed 43 push-ups in 60 seconds yesterday. Came out of the gate impressively...but at around 30 reps things started to get difficult quickly. The last 5 proved to be somewhat torturous. ;)

I will try again in a few months...hopefully can make it into the 50+ rep range.

Interestingly, the current verified world record for most push ups in one minute is 138. :)
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on February 14, 2016, 03:34:01 PM
PR on overhead today!

Warmup: lunge walk
No squats today
OH: 10x1 at 75lbs, power clean and jerk
Deadlift: 7x1, then 1x2 of 135lbs

Went pretty light since DH is sick, and I'm hoping not to get sick.
Title: Re: Strength & Fitness 2016
Post by: Longwaytogo on February 14, 2016, 04:00:25 PM
Managed 43 push-ups in 60 seconds yesterday. Came out of the gate impressively...but at around 30 reps things started to get difficult quickly. The last 5 proved to be somewhat torturous. ;)

I will try again in a few months...hopefully can make it into the 50+ rep range.

Interestingly, the current verified world record for most push ups in one minute is 138. :)

Nice! Just tried and got 33. Had to take 2 little breaks and just hold in Plank.

My DH and I bought a bicycle. We only bought one so that we could make sure it would get use before we got a second. DH decided he wants to start riding to work and I'd like to do the same. We both did trial attempts this weekend and see this being feasible for us.

I rode yesterday around the neighborhood to get the wobbles out and experiment with shifting gears (but just like the saying goes, "it's like riding a bike" I picked it all up quickly). My trial run to work took 13 minutes there and 11.5 minutes back, it is 2.5 miles and literally uphill both ways. :P The hill there is worse, I had a peak heart rate of 167 bpm just from the climb.

My bike muscles need some conditioning but it will only happen with consistency. So my new goal is to bike to work once a week to start.


Certainly sounds like a manageable distance. Have fun!
Title: Re: Strength & Fitness 2016
Post by: Bakari on February 14, 2016, 05:45:26 PM
Managed 43 push-ups in 60 seconds yesterday. Came out of the gate impressively...but at around 30 reps things started to get difficult quickly. The last 5 proved to be somewhat torturous. ;)

I will try again in a few months...hopefully can make it into the 50+ rep range.

Interestingly, the current verified world record for most push ups in one minute is 138. :)


I'd recommend doing it way more often than once a month if you want to get better.  More like once every few days. 

I did it once every few days (along with other stuff) in preparation for bootcamp (pushups in a minute is one of the fitness standards), and went from around 35 to around 70 in a few months (and then actually lost some at bootcamp!)




I have some doubts as to whether 138 were all full range of motion, straight elbows up, chest to within 3 inches of the floor down, back straight the entire time. Even if a person has the stamina,  there just isn't time to do 2.3 full range of motion push-ups every second!
Title: Re: Strength & Fitness 2016
Post by: Longwaytogo on February 14, 2016, 05:47:19 PM
I have some doubts as to whether 138 were all full range of motion, straight elbows up, chest to within 3 inches of the floor down, back straight the entire time. Even if a person has the stamina,  there just isn't time to do 2.3 full range of motion push-ups every second!

I agree.

Also Bakari - good luck with ANW, me and my kids love that show!
Title: Re: Strength & Fitness 2016
Post by: hudsoncat on February 14, 2016, 06:24:38 PM
I have to eat something in the morning if I'm going over 3-4 miles, but otherwise, I just wait and eat after. If I run after work, I usually don't eat before hand unless I missed lunch. I used to not fuel during long runs much, now I try to take 50-60 calories every hour or so and that has made a world of difference how I feel in the later miles and at the end. I'm not a fan of Gu (or similar products) but I do like Honey Stinger Waffles. I break them into the right sized (for me) pieces pre-run. Nice boost of carbs mid-run. I'd recommend them to any of the runners looking for something easy to carry and digest.

Weekly summary:


I did run and finished the 5K in 29:57. Slower than my PR, but it was around 5*F which is well below where my pace usually starts to slow. So I feel pretty good about it. It was only my second time under 30 minutes for 5K!
Title: Re: Strength & Fitness 2016
Post by: karaishere on February 14, 2016, 06:54:53 PM
End of the week check-in:
2/2 stability and mobility sessions
1/1 WOD (my legs are destroyed from the 100 lunges)
2/3 run-walks (my run for today turned into a walk due to the DOMS)
1/1 WOD
1/2 yoga sessions (I'm noticing a trend where I'm skipping my Friday yoga...)
+2 walks


I'm really looking forward to the nice weather we have coming this week. :)
Title: Re: Strength & Fitness 2016
Post by: fallstoclimb on February 15, 2016, 03:18:44 PM
Popping into this thread for the first time.  Does anyone have advice/resources for putting together a simple bodyweight routine for cross training /injury prevention purposes?

I'm having a surprisingly hard time finding guidelines here, although I can't imagine I'm in a rare situation.  I'm a cyclist who also hikes and rides horses.  I could stand to lose 10 pounds but weight loss is neither a primary nor a secondary goal.  I'm mostly just looking for a cross training routine for injury prevention purposes. 

Because I love my other activities, I don't have a lot of patience for stretching & strengthening (which I don't enjoy), but I want to do it to help keep me active and out of PT.  I don't have any interest in all those HIIT workouts - usually I've just hopped off the bike so my heart rate is already up.  I'm looking for mostly bodyweight exercises although I do have a couple lady barbells laying around that I could incorporate.

I have a hypermobile spine but tight hip flexors.  I can't do a proper pushup although I'm not sure I care.  My legs are strong. Mostly I think I need to offset the effects of a desk job.  I would also like to strengthen my back muscles/core more in case it can help stabilize my spine (I'm not really sure if that's a reasonable expectation or not) and to improve my seat on the horse.  I've been doing Pilates on the advice of an old PT but it's not really working for me. 

I've tried the sworkit app but I get annoyed with random exercises thrown at me.  I've done that 7 minute workout before and its OK but I don't really have interest in doing, say, jumping jacks, when I've just spent 90 minutes on the trainer (and then also it ignores problem areas like tight hip flexors). 

I'd love recommendations for other apps, websites, books, anything that can help me put together something simple and repeatable that will just serve to keep me healthy.

Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on February 15, 2016, 03:26:29 PM
Popping into this thread for the first time.  Does anyone have advice/resources for putting together a simple bodyweight routine for cross training /injury prevention purposes?

I'm having a surprisingly hard time finding guidelines here, although I can't imagine I'm in a rare situation.  I'm a cyclist who also hikes and rides horses.  I could stand to lose 10 pounds but weight loss is neither a primary nor a secondary goal.  I'm mostly just looking for a cross training routine for injury prevention purposes. 

Because I love my other activities, I don't have a lot of patience for stretching & strengthening (which I don't enjoy), but I want to do it to help keep me active and out of PT.  I don't have any interest in all those HIIT workouts - usually I've just hopped off the bike so my heart rate is already up.  I'm looking for mostly bodyweight exercises although I do have a couple lady barbells laying around that I could incorporate.

I have a hypermobile spine but tight hip flexors.  I can't do a proper pushup although I'm not sure I care.  My legs are strong. Mostly I think I need to offset the effects of a desk job.  I would also like to strengthen my back muscles/core more in case it can help stabilize my spine (I'm not really sure if that's a reasonable expectation or not) and to improve my seat on the horse.  I've been doing Pilates on the advice of an old PT but it's not really working for me. 

I've tried the sworkit app but I get annoyed with random exercises thrown at me.  I've done that 7 minute workout before and its OK but I don't really have interest in doing, say, jumping jacks, when I've just spent 90 minutes on the trainer (and then also it ignores problem areas like tight hip flexors). 

I'd love recommendations for other apps, websites, books, anything that can help me put together something simple and repeatable that will just serve to keep me healthy.

If I'm reading right, it sounds like you're looking for injury prevention, which to me says mobility work. I have found mobilityWOD https://www.youtube.com/user/sanfranciscocrossfit (https://www.youtube.com/user/sanfranciscocrossfit)to be a wonderful resource, also gymnasticsWOD . MobilityWOD is by a PT, but gymnasticsWOD https://www.youtube.com/user/nakaathletics (https://www.youtube.com/user/nakaathletics) has a lot on body positioning that has changed how I approach basic movement. Good to be had with both.
(What the hell, gymnasticsWOD rebranded it as "freestyle connection". Whatever, same dude)

You mentioned tight hips- I deal with hyperlordosis, and have found the "Agile Eight" quite helpful. Pretty quick to do, too. https://www.t-nation.com/training/defranco-agile-8 (https://www.t-nation.com/training/defranco-agile-8) Not sure exactly what you mean by tight hips though, so may not be exactly what you're looking for.

Hope one of those resources helps, and welcome to the thread!
Title: Re: Strength & Fitness 2016
Post by: jordanread on February 15, 2016, 03:32:48 PM
Popping into this thread for the first time.  Does anyone have advice/resources for putting together a simple bodyweight routine for cross training /injury prevention purposes?

I'm having a surprisingly hard time finding guidelines here, although I can't imagine I'm in a rare situation.  I'm a cyclist who also hikes and rides horses.  I could stand to lose 10 pounds but weight loss is neither a primary nor a secondary goal.  I'm mostly just looking for a cross training routine for injury prevention purposes. 

Because I love my other activities, I don't have a lot of patience for stretching & strengthening (which I don't enjoy), but I want to do it to help keep me active and out of PT.  I don't have any interest in all those HIIT workouts - usually I've just hopped off the bike so my heart rate is already up.  I'm looking for mostly bodyweight exercises although I do have a couple lady barbells laying around that I could incorporate.

I have a hypermobile spine but tight hip flexors.  I can't do a proper pushup although I'm not sure I care.  My legs are strong. Mostly I think I need to offset the effects of a desk job.  I would also like to strengthen my back muscles/core more in case it can help stabilize my spine (I'm not really sure if that's a reasonable expectation or not) and to improve my seat on the horse.  I've been doing Pilates on the advice of an old PT but it's not really working for me. 

I've tried the sworkit app but I get annoyed with random exercises thrown at me.  I've done that 7 minute workout before and its OK but I don't really have interest in doing, say, jumping jacks, when I've just spent 90 minutes on the trainer (and then also it ignores problem areas like tight hip flexors). 

I'd love recommendations for other apps, websites, books, anything that can help me put together something simple and repeatable that will just serve to keep me healthy.

Hey F2C, welcome to the thread. I, obviously, love the convict conditioning thing, but I can admit that it can get a bit boring, even though the results are pretty good. Especially considering the slowness of the exercises. To that end, I've chatted with Neila Ray (who is not a mustachian as far as I know), and found that with a touch of imagination, one can make her Hero's Journey (http://darebee.com/programs/hero-journey.html) pretty fun. Have you tried that? I know Bakari has talked about the video based workouts (and can comment on the crazy amounts of them that I've tried/have), I've found Shaun T's Insanity to be pretty awesome, fun and hard. Hip flexors are a bitch, and I've had some temporary issues with them, but my limited experience with Kettlebell swings tells me they are working them(or I have really bad form).

That being said, what have you tried already?

Also, I'm assuming that when you say 'injury prevention', you don't have any injuries, and want to build muscles to protect your joints. Is that correct?

And while typing this, Bracken_Joy also offered some kickass advice!! I've watched the mobilityWOD folks (mentioned in the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036) I think), and love the focus (as I'm sure you do) on real life and functional 'training'.
Title: Re: Strength & Fitness 2016
Post by: AcftW on February 15, 2016, 03:43:25 PM
I can't work out on an empty stomach -- I would get lightheaded and most likely pass out on the treadmill, which would not be pretty.  I have low blood pressure/low blood sugar and passing out is something that comes naturally to me.

Made this mistake today (And I also have lower blood pressure). I was off work, so I decided to go to the gym about an hour after I woke up instead of in the afternoon when I'd normally get off.  All I had was half a protein shake an hour before, and twice while working out I got lightheaded.  I was also unable to finish my third set of deadlifts, which has never happened before. 

I was definitely lacking the usual energy I have.  Live and learn I guess. I'm going to stick with the afternoon route with a 600-800 calorie lunch a couple hours before.
Title: Re: Strength & Fitness 2016
Post by: EngineerYogi on February 15, 2016, 04:14:54 PM
Popping into this thread for the first time.  Does anyone have advice/resources for putting together a simple bodyweight routine for cross training /injury prevention purposes?

I'm having a surprisingly hard time finding guidelines here, although I can't imagine I'm in a rare situation.  I'm a cyclist who also hikes and rides horses.  I could stand to lose 10 pounds but weight loss is neither a primary nor a secondary goal.  I'm mostly just looking for a cross training routine for injury prevention purposes. 

Because I love my other activities, I don't have a lot of patience for stretching & strengthening (which I don't enjoy), but I want to do it to help keep me active and out of PT.  I don't have any interest in all those HIIT workouts - usually I've just hopped off the bike so my heart rate is already up.  I'm looking for mostly bodyweight exercises although I do have a couple lady barbells laying around that I could incorporate.

I have a hypermobile spine but tight hip flexors.  I can't do a proper pushup although I'm not sure I care.  My legs are strong. Mostly I think I need to offset the effects of a desk job.  I would also like to strengthen my back muscles/core more in case it can help stabilize my spine (I'm not really sure if that's a reasonable expectation or not) and to improve my seat on the horse.  I've been doing Pilates on the advice of an old PT but it's not really working for me. 

I've tried the sworkit app but I get annoyed with random exercises thrown at me.  I've done that 7 minute workout before and its OK but I don't really have interest in doing, say, jumping jacks, when I've just spent 90 minutes on the trainer (and then also it ignores problem areas like tight hip flexors). 

I'd love recommendations for other apps, websites, books, anything that can help me put together something simple and repeatable that will just serve to keep me healthy.

I really like this resource, you might find some interesting ideas:
http://www.nerdfitness.com/bodyweight-training-resources/

Essentially rows, inverted rows and/or pull-ups are what you need for you back (I love deadlifts too...) and the push-up is the quintessential upper body exercise(tons of variations based on ability and you can work your way up through progressions). Squats and lunges are great for the lower body, but if you're already happy there then feel free to skip.
Title: Re: Strength & Fitness 2016
Post by: jordanread on February 15, 2016, 04:51:02 PM
Popping into this thread for the first time.  Does anyone have advice/resources for putting together a simple bodyweight routine for cross training /injury prevention purposes?

I'm having a surprisingly hard time finding guidelines here, although I can't imagine I'm in a rare situation.  I'm a cyclist who also hikes and rides horses.  I could stand to lose 10 pounds but weight loss is neither a primary nor a secondary goal.  I'm mostly just looking for a cross training routine for injury prevention purposes. 

Because I love my other activities, I don't have a lot of patience for stretching & strengthening (which I don't enjoy), but I want to do it to help keep me active and out of PT.  I don't have any interest in all those HIIT workouts - usually I've just hopped off the bike so my heart rate is already up.  I'm looking for mostly bodyweight exercises although I do have a couple lady barbells laying around that I could incorporate.

I have a hypermobile spine but tight hip flexors.  I can't do a proper pushup although I'm not sure I care.  My legs are strong. Mostly I think I need to offset the effects of a desk job.  I would also like to strengthen my back muscles/core more in case it can help stabilize my spine (I'm not really sure if that's a reasonable expectation or not) and to improve my seat on the horse.  I've been doing Pilates on the advice of an old PT but it's not really working for me. 

I've tried the sworkit app but I get annoyed with random exercises thrown at me.  I've done that 7 minute workout before and its OK but I don't really have interest in doing, say, jumping jacks, when I've just spent 90 minutes on the trainer (and then also it ignores problem areas like tight hip flexors). 

I'd love recommendations for other apps, websites, books, anything that can help me put together something simple and repeatable that will just serve to keep me healthy.

I really like this resource, you might find some interesting ideas:
http://www.nerdfitness.com/bodyweight-training-resources/

Essentially rows, inverted rows and/or pull-ups are what you need for you back (I love deadlifts too...) and the push-up is the quintessential upper body exercise(tons of variations based on ability and you can work your way up through progressions). Squats and lunges are great for the lower body, but if you're already happy there then feel free to skip.

First, I love your feedback ETYL.

Second, you've mentioned NerdFitness (hereafter NF) before. I really need to look into that. It's so much easier to commit to something, and never look at anything else...because, well, you've already decided. Any places for me to start?
Title: Re: Strength & Fitness 2016
Post by: Bakari on February 15, 2016, 07:17:23 PM
Popping into this thread for the first time.  Does anyone have advice/resources for putting together a simple bodyweight routine for cross training /injury prevention purposes?

I'm having a surprisingly hard time finding guidelines here, although I can't imagine I'm in a rare situation.  I'm a cyclist who also hikes and rides horses.  I could stand to lose 10 pounds but weight loss is neither a primary nor a secondary goal.  I'm mostly just looking for a cross training routine for injury prevention purposes. 

Because I love my other activities, I don't have a lot of patience for stretching & strengthening (which I don't enjoy), but I want to do it to help keep me active and out of PT.  I don't have any interest in all those HIIT workouts - usually I've just hopped off the bike so my heart rate is already up.  I'm looking for mostly bodyweight exercises although I do have a couple lady barbells laying around that I could incorporate.

I have a hypermobile spine but tight hip flexors.  I can't do a proper pushup although I'm not sure I care.  My legs are strong. Mostly I think I need to offset the effects of a desk job.  I would also like to strengthen my back muscles/core more in case it can help stabilize my spine (I'm not really sure if that's a reasonable expectation or not) and to improve my seat on the horse.  I've been doing Pilates on the advice of an old PT but it's not really working for me. 

I've tried the sworkit app but I get annoyed with random exercises thrown at me.  I've done that 7 minute workout before and its OK but I don't really have interest in doing, say, jumping jacks, when I've just spent 90 minutes on the trainer (and then also it ignores problem areas like tight hip flexors). 

I'd love recommendations for other apps, websites, books, anything that can help me put together something simple and repeatable that will just serve to keep me healthy.


There's a ton of good information in the first two posts in this MMM thread:
http://forum.mrmoneymustache.com/off-topic/the-fitness-megathread/


including a large section on bodyweight exercises.


You would probably not want to do Insanity (or most video based workouts), they tend to focus more on cardio, which is what you get the most of already.





There is actually not much science to support the idea that flexibility prevents injury:
http://www.ncbi.nlm.nih.gov/pubmed/9368275
http://www.runnersworld.com/stretching/does-stretching-prevent-injuries
http://www.ideafit.com/fitness-library/does-stretching-reduce-injury-risk-0


Not sure exactly what you mean by "injury prevention", but one of the most common is lower back, and those are overwhelmingly caused by weak muscles, (not poor flexibility).  The best exercise to strengthen those core muscles is deadlifts ( heavy ones!) 
Just in general, strong muscles protect joints, so whatever area you are weakest (sounds like upper body strength for you) is the place where adding strength exercises can make the biggest difference.  So in order to combat desk job, prevent injury, etc, maybe that's reason to care about being able to do push-ups. But its ok to start small, do the modified ("girl") push-up until you get there.


Essentially rows, inverted rows and/or pull-ups are what you need for you back (I love deadlifts too...)


I agree with her completely (well, aside form the "loving" deadlifts part! I kind of hate them, but its important)







Title: Re: Strength & Fitness 2016
Post by: karaishere on February 15, 2016, 08:03:41 PM
Popping into this thread for the first time.  Does anyone have advice/resources for putting together a simple bodyweight routine for cross training /injury prevention purposes?

I'm having a surprisingly hard time finding guidelines here, although I can't imagine I'm in a rare situation.  I'm a cyclist who also hikes and rides horses.  I could stand to lose 10 pounds but weight loss is neither a primary nor a secondary goal.  I'm mostly just looking for a cross training routine for injury prevention purposes. 

Because I love my other activities, I don't have a lot of patience for stretching & strengthening (which I don't enjoy), but I want to do it to help keep me active and out of PT.  I don't have any interest in all those HIIT workouts - usually I've just hopped off the bike so my heart rate is already up.  I'm looking for mostly bodyweight exercises although I do have a couple lady barbells laying around that I could incorporate.

I have a hypermobile spine but tight hip flexors.  I can't do a proper pushup although I'm not sure I care.  My legs are strong. Mostly I think I need to offset the effects of a desk job.  I would also like to strengthen my back muscles/core more in case it can help stabilize my spine (I'm not really sure if that's a reasonable expectation or not) and to improve my seat on the horse.  I've been doing Pilates on the advice of an old PT but it's not really working for me. 

I've tried the sworkit app but I get annoyed with random exercises thrown at me.  I've done that 7 minute workout before and its OK but I don't really have interest in doing, say, jumping jacks, when I've just spent 90 minutes on the trainer (and then also it ignores problem areas like tight hip flexors). 

I'd love recommendations for other apps, websites, books, anything that can help me put together something simple and repeatable that will just serve to keep me healthy.

You might consider going in for an Functional Movement Screen  (http://www.functionalmovement.com/). You'll have to google for your local area, but I've had them done for free several times. The test is designed to score your stability, mobility, and motor patterns for these movements: deep squats, hurdle step, inline lunge, shoulder mobility, active straight leg raise, trunk stability push-up, and rotary stability quadruped. The person giving the screen will give you recommended exercises to improve your problem areas. I've had 4 screens over the past 2.5 years and each time the exercises have improved my mid line stability (my main weakness). That said, you could just pick a basic exercises from each of the 7 categories, here (http://www.functionalmovement.com/exercises), and start doing them regularly. Also, if you know you need to improve your spine stability, then you should probably care that you can't do a proper push-up. They require a lot of trunk stability.

I also like this  (http://www.amazon.com/Athletic-Body-Balance-Gray-Cook/dp/0736042288/ref=sr_1_1?ie=UTF8&qid=1455590960&sr=8-1&keywords=athletic+body+in+balance+by+gray+cook)book, Atheltic Body In Balance by Gray Cook, and this  (http://www.amazon.com/Foundation-Redefine-Your-Conquer-Confidence/dp/1609611004/ref=sr_1_2?ie=UTF8&qid=1455591124&sr=8-2&keywords=foundation+book)book, Foundation by Eric Goodman. Both focus pretty heavily on core and posterior chain strengthening, which is great for desk workers like us!

Finally, I have tight hip flexors and I love the couch stretch (video (http://www.mobilitywod.com/propreview/couch-stretch-tight-hips-dont-go-in-the-pain-cave-mobility-project-episode-2/)). This guy's book (http://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837/ref=sr_1_1?ie=UTF8&qid=1455591324&sr=8-1&keywords=becoming+a+supple+leopard), Becoming a Supple Leopard, is good for working on flexibility too, but it's definitely crossfit oriented (which could be a turn off).
Title: Re: Strength & Fitness 2016
Post by: Bracken_Joy on February 15, 2016, 08:39:45 PM
Popping into this thread for the first time.  Does anyone have advice/resources for putting together a simple bodyweight routine for cross training /injury prevention purposes?

I'm having a surprisingly hard time finding guidelines here, although I can't imagine I'm in a rare situation.  I'm a cyclist who also hikes and rides horses.  I could stand to lose 10 pounds but weight loss is neither a primary nor a secondary goal.  I'm mostly just looking for a cross training routine for injury prevention purposes. 

Because I love my other activities, I don't have a lot of patience for stretching & strengthening (which I don't enjoy), but I want to do it to help keep me active and out of PT.  I don't have any interest in all those HIIT workouts - usually I've just hopped off the bike so my heart rate is already up.  I'm looking for mostly bodyweight exercises although I do have a couple lady barbells laying around that I could incorporate.

I have a hypermobile spine but tight hip flexors.  I can't do a proper pushup although I'm not sure I care.  My legs are strong. Mostly I think I need to offset the effects of a desk job.  I would also like to strengthen my back muscles/core more in case it can help stabilize my spine (I'm not really sure if that's a reasonable expectation or not) and to improve my seat on the horse.  I've been doing Pilates on the advice of an old PT but it's not really working for me. 

I've tried the sworkit app but I get annoyed with random exercises thrown at me.  I've done that 7 minute workout before and its OK but I don't really have interest in doing, say, jumping jacks, when I've just spent 90 minutes on the trainer (and then also it ignores problem areas like tight hip flexors). 

I'd love recommendations for other apps, websites, books, anything that can help me put together something simple and repeatable that will just serve to keep me healthy.

You might consider going in for an Functional Movement Screen  (http://www.functionalmovement.com/). You'll have to google for your local area, but I've had them done for free several times. The test is designed to score your stability, mobility, and motor patterns for these movements: deep squats, hurdle step, inline lunge, shoulder mobility, active straight leg raise, trunk stability push-up, and rotary stability quadruped. The person giving the screen will give you recommended exercises to improve your problem areas. I've had 4 screens over the past 2.5 years and each time the exercises have improved my mid line stability (my main weakness). That said, you could just pick a basic exercises from each of the 7 categories, here (http://www.functionalmovement.com/exercises), and start doing them regularly. Also, if you know you need to improve your spine stability, then you should probably care that you can't do a proper push-up. They require a lot of trunk stability.

I also like this  (http://www.amazon.com/Athletic-Body-Balance-Gray-Cook/dp/0736042288/ref=sr_1_1?ie=UTF8&qid=1455590960&sr=8-1&keywords=athletic+body+in+balance+by+gray+cook)book, Atheltic Body In Balance by Gray Cook, and this  (http://www.amazon.com/Foundation-Redefine-Your-Conquer-Confidence/dp/1609611004/ref=sr_1_2?ie=UTF8&qid=1455591124&sr=8-2&keywords=foundation+book)book, Foundation by Eric Goodman. Both focus pretty heavily on core and posterior chain strengthening, which is great for desk workers like us!

Finally, I have tight hip flexors and I love the couch stretch (video (http://www.mobilitywod.com/propreview/couch-stretch-tight-hips-dont-go-in-the-pain-cave-mobility-project-episode-2/)). This guy's book (http://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837/ref=sr_1_1?ie=UTF8&qid=1455591324&sr=8-1&keywords=becoming+a+supple+leopard), Becoming a Supple Leopard, is good for working on flexibility too, but it's definitely crossfit oriented (which could be a turn off).

That's the MobilityWOD guy =) Sorry, tickled me that the recommendation came up from two separate presentations of his work.

Love the Functional Movement links, thank you for those!
Title: Re: Strength & Fitness 2016
Post by: horsepoor on February 15, 2016, 09:00:55 PM
Popping into this thread for the first time.  Does anyone have advice/resources for putting together a simple bodyweight routine for cross training /injury prevention purposes?

I'm having a surprisingly hard time finding guidelines here, although I can't imagine I'm in a rare situation.  I'm a cyclist who also hikes and rides horses.  I could stand to lose 10 pounds but weight loss is neither a primary nor a secondary goal.  I'm mostly just looking for a cross training routine for injury prevention purposes. 

Because I love my other activities, I don't have a lot of patience for stretching & strengthening (which I don't enjoy), but I want to do it to help keep me active and out of PT.  I don't have any interest in all those HIIT workouts - usually I've just hopped off the bike so my heart rate is already up.  I'm looking for mostly bodyweight exercises although I do have a couple lady barbells laying around that I could incorporate.

I have a hypermobile spine but tight hip flexors.  I can't do a proper pushup although I'm not sure I care.  My legs are strong. Mostly I think I need to offset the effects of a desk job.  I would also like to strengthen my back muscles/core more in case it can help stabilize my spine (I'm not really sure if that's a reasonable expectation or not) and to improve my seat on the horse.  I've been doing Pilates on the advice of an old PT but it's not really working for me. 

I've tried the sworkit app but I get annoyed with random exercises thrown at me.  I've done that 7 minute workout before and its OK but I don't really have interest in doing, say, jumping jacks, when I've just spent 90 minutes on the trainer (and then also it ignores problem areas like tight hip flexors). 

I'd love recommendations for other apps, websites, books, anything that can help me put together something simple and repeatable that will just serve to keep me healthy.

You've gotten a ton of advice already, but the book Anatomy for Runners came to mind immediately.   Need to re read it myself.

Hip stretches are a  must for riding. During walk warmup I usually drop my stirrups and really pull my leg back and down.  The movement of the horse helps loosen up the hip flexors in a way I haven't been able to offer the horse.  Just be prepared for muscles wanting to cramp, try to back off and work through it.
Title: Re: Strength & Fitness 2016
Post by: karaishere on February 16, 2016, 08:01:18 AM
That's the MobilityWOD guy =) Sorry, tickled me that the recommendation came up from two separate presentations of his work.

Love the Functional Movement links, thank you for those!

Ah, yes. That's the guy, Kelly Starett. I'll admit that I didn't read all of the responses before posting (as I usually do). It's not surprising b/c I actually do crossfit too...just haven't been cleared to resume the barbell work yet, so I'm doing alternate work in the meantime.

I'm glad you've found the FMS links useful too. After going through physical therapy for a knee cartilage injury, I'm really a big believer that so many people in our modern times are lacking core stability and strength in their posterior chain. Yay, desk jobs!
Title: Re: Strength & Fitness 2016
Post by: fallstoclimb on February 16, 2016, 09:23:16 AM
Oh wow thank you for all the quick and useful advice!  I have my work cut out for me here.  I added Anatomy for Runners to my library holds -- unfortunately they don't have Athletic Body in Balance. 

Hey F2C, welcome to the thread. I, obviously, love the convict conditioning thing, but I can admit that it can get a bit boring, even though the results are pretty good. Especially considering the slowness of the exercises. To that end, I've chatted with Neila Ray (who is not a mustachian as far as I know), and found that with a touch of imagination, one can make her Hero's Journey (http://darebee.com/programs/hero-journey.html) pretty fun. Have you tried that? I know Bakari has talked about the video based workouts (and can comment on the crazy amounts of them that I've tried/have), I've found Shaun T's Insanity to be pretty awesome, fun and hard. Hip flexors are a bitch, and I've had some temporary issues with them, but my limited experience with Kettlebell swings tells me they are working them(or I have really bad form).

That being said, what have you tried already?

Also, I'm assuming that when you say 'injury prevention', you don't have any injuries, and want to build muscles to protect your joints. Is that correct?

I do have a history of injuries:  knee, hip flexor & an issue with my scapula/thoracic & cervical spine that I'm still dealing with.  (This is a long story -- PT didn't get me all the way back & my scans were clear -- right now my approach is gabapentin for the nerve tingling & denial for the spine cracking & instability.)  I am hoping if I strengthen my back I may help with the spine instability. PT kind of tried to do this to no avail, but I wasn't ever really thrilled with the exercises. 

The hip flexor is fine now but I know I am prone to tight hips, so this is one thing I do regularly work on.  One knee doesn't track quite correctly (skeletal) which got me to quit running years ago, but it's less of an issue on the bike.  Both knees complain a bit when hiking and mountain biking, sometimes road biking if I do a lot of climbing, but it's not too bad.  As long as I ease into things and ice when I do too much, it's manageable. 

I briefly tried both crossfit and kettlebells and spent about a year and a half lifting at home. Wound up injuring myself in both crossfit and lifting and I sold the weights.  (I said lady barbells in my original post mistakingly -- what I have lying around are just 10 lb dumbbells - the barbells and heavy weights are all gone.)  I liked kettlebells a lot but PT said it was a terrible idea for me. 

Recently I've just been doing a selection of PT exercises for my knee & hip (always try to do those a couple times a week), and then a half-assed attempt at core strengthening via pilates & general strengthening via sworkit.  The latter is not working, mostly from a motivation standpoint.  I do best with a clearly defined simple workout where I don't feel like I'm wasting my time.

I have two main challenges:

1) When I have time to work out, I choose the bike, always.  You mention Insanity -- we do have those DVDs, but realistically I know I'm not going to do those on even a semi-regular basis.  A conditioning and strengthening program requiring hours a week just isn't going to happen.  I'm realistic about my expectations here.  ~20 minutes 4 times a week is about the most time I will give stretching & strengthening.  (And I do think this is enough time for what I am really looking for, but maybe I'm wrong?)

2) Working out goes hand in hand with a risk of injuries by definition.  After the past couple of years I've had, where attempts at injury prevention have resulted in causing injuries that kept me off the bike, I'm going to err on the side of gentler exercises that may not make me as strong / serve as much of a cross training purpose, but won't hurt me themselves.  If I were a pro cyclist, I would have trainers & support and yeah I'd lift heavy weights.  But, it's just me in my basement, and I know where my priorities lie -- on the bike.

If I'm reading right, it sounds like you're looking for injury prevention, which to me says mobility work. I have found mobilityWOD https://www.youtube.com/user/sanfranciscocrossfit (https://www.youtube.com/user/sanfranciscocrossfit)to be a wonderful resource, also gymnasticsWOD . MobilityWOD is by a PT, but gymnasticsWOD https://www.youtube.com/user/nakaathletics (https://www.youtube.com/user/nakaathletics) has a lot on body positioning that has changed how I approach basic movement. Good to be had with both.
(What the hell, gymnasticsWOD rebranded it as "freestyle connection". Whatever, same dude)

You mentioned tight hips- I deal with hyperlordosis, and have found the "Agile Eight" quite helpful. Pretty quick to do, too. https://www.t-nation.com/training/defranco-agile-8 (https://www.t-nation.com/training/defranco-agile-8) Not sure exactly what you mean by tight hips though, so may not be exactly what you're looking for.

Hope one of those resources helps, and welcome to the thread!

I've looked into mobility workouts before, but because I am a little hypermobile (with the exception of my hips) I'm not sure they are really for me.  However, that Agile Eight looks perfect for my hips -- thanks!  I'm already doing a few of those exercises (avid user of the foam roller), but I will incorporate all of them.  This is exactly the sort of thing I was looking for.


I really like this resource, you might find some interesting ideas:
http://www.nerdfitness.com/bodyweight-training-resources/

Essentially rows, inverted rows and/or pull-ups are what you need for you back (I love deadlifts too...) and the push-up is the quintessential upper body exercise(tons of variations based on ability and you can work your way up through progressions). Squats and lunges are great for the lower body, but if you're already happy there then feel free to skip.

Thanks, I'll check out Nerd Fitness.  I did look into that a little bit a couple years ago but was focused more on lifting at the time. Unfortunately I can't do pull-ups and have given up on those.  I'll try to see if I can fashion an inverted row set up in my basement -- Im a little nervous about bringing a table down on me though!

Not sure exactly what you mean by "injury prevention", but one of the most common is lower back, and those are overwhelmingly caused by weak muscles, (not poor flexibility).  The best exercise to strengthen those core muscles is deadlifts ( heavy ones!) 
Just in general, strong muscles protect joints, so whatever area you are weakest (sounds like upper body strength for you) is the place where adding strength exercises can make the biggest difference.  So in order to combat desk job, prevent injury, etc, maybe that's reason to care about being able to do push-ups. But its ok to start small, do the modified ("girl") push-up until you get there.

By injury prevention I mean to have a semi-balanced body and to develop some protection against overuse injuries - not, say, get so muscular that it'll help protect me when I inevitably come off a horse or a bike.  I just worry that a desk job (although I do have a standing desk!) + a ton of biking will result in some imbalances that will cause issues down the line.  Although most of my injury prevention approaches have just resulted in injuries...

A bad deadlift is what caused a lot of my injuries, so that's off the table.  I know that I am "wrong" in my reaction to this.  I 100% believe that deadlifts are important.  I also 100% admit fault for the injury -- I did everything I could to try to teach myself proper form in my garage but I'm sure I made a mistake.  I'm also sure I was predisposed to the injury and the deadlift was just the straw that broke the camel's back.  However, unfortunately, I'm not going back to weight lifting.  This spine injury has been one of the worst things I've ever dealt with (given that I'm a young healthy person who absolutely depends on being active outside to stay sane).  It's been two years and I don't think I'm ever going to be back to normal.  I'm never deadlifting again.

I will add the modified girl pushup into my routine.  I hate these and I feel that it is arm strength, not back strength, that is my true limiting factor.  I also seem to never get better at these -- but I will keep trying....

I certainly agree that what I need to address are my weak areas, which is for sure my upper body.


You might consider going in for an Functional Movement Screen  (http://www.functionalmovement.com/). You'll have to google for your local area, but I've had them done for free several times. The test is designed to score your stability, mobility, and motor patterns for these movements: deep squats, hurdle step, inline lunge, shoulder mobility, active straight leg raise, trunk stability push-up, and rotary stability quadruped. The person giving the screen will give you recommended exercises to improve your problem areas. I've had 4 screens over the past 2.5 years and each time the exercises have improved my mid line stability (my main weakness). That said, you could just pick a basic exercises from each of the 7 categories, here (http://www.functionalmovement.com/exercises), and start doing them regularly. Also, if you know you need to improve your spine stability, then you should probably care that you can't do a proper push-up. They require a lot of trunk stability.

I also like this  (http://www.amazon.com/Athletic-Body-Balance-Gray-Cook/dp/0736042288/ref=sr_1_1?ie=UTF8&qid=1455590960&sr=8-1&keywords=athletic+body+in+balance+by+gray+cook)book, Atheltic Body In Balance by Gray Cook, and this  (http://www.amazon.com/Foundation-Redefine-Your-Conquer-Confidence/dp/1609611004/ref=sr_1_2?ie=UTF8&qid=1455591124&sr=8-2&keywords=foundation+book)book, Foundation by Eric Goodman. Both focus pretty heavily on core and posterior chain strengthening, which is great for desk workers like us!

Finally, I have tight hip flexors and I love the couch stretch (video (http://www.mobilitywod.com/propreview/couch-stretch-tight-hips-dont-go-in-the-pain-cave-mobility-project-episode-2/)). This guy's book (http://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837/ref=sr_1_1?ie=UTF8&qid=1455591324&sr=8-1&keywords=becoming+a+supple+leopard), Becoming a Supple Leopard, is good for working on flexibility too, but it's definitely crossfit oriented (which could be a turn off).

I do the couch stretch as well - agreed, that one is great.  I actually got the Foundation book for my husband this Christmas because he has some more typical lower back issues but I haven't found a whole lot in there for me. 

This functional movement screen sounds AMAZING and perfect for me.  You can get them done for free??  How so?  Do you have to go to a seminar?

You've gotten a ton of advice already, but the book Anatomy for Runners came to mind immediately.   Need to re read it myself.

Hip stretches are a  must for riding. During walk warmup I usually drop my stirrups and really pull my leg back and down.  The movement of the horse helps loosen up the hip flexors in a way I haven't been able to offer the horse.  Just be prepared for muscles wanting to cramp, try to back off and work through it.

I'm trying to imagine this hip stretch -- you move your leg back from the hip, I assume?  Do you do both legs at once?

Do you have any thoracic spine issues from riding?  Mine are caused from other problems, but a couple other women I ride with have similar issues  Riding certainly aggravates it, especially with a more forward/downhill horse, which is one reason I want to strengthen my back.



Thanks again to everyone who took the time to respond -- I was so surprised and excited by all the replies I got to this.  At the very least I have what I need to put together a little routine on my own for the time being!
Title: Re: Strength & Fitness 2016
Post by: jordanread on February 16, 2016, 10:08:29 AM
All right. I first wanted to say that I have a crap load of work to do on the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036) based on the latest comments. Also, I wanted to take a moment to reflect on what just went down in this thread, and the awesomeness that you have all created.


You all make this an awesome place to be, and I feel honored to be running this gauntlet. Jon_Snow called last year's S&F thread a 'megathread' (and apparently there is an actual one that Bakari posted), and the reason for that is all of you.

Thank you all.

OK, enough of this emotional and being proud stuff. I should have said that you kick ass and move on. Oh well, what happens, happens.

I'm going to combine all of the questions that F2C has been asked and post them here. And I'll PM them to him/her.

While I was writing this, it looks like F2C commented, and pretty much answered all of the questions posed.


Oh wow thank you for all the quick and useful advice!  I have my work cut out for me here.  I added Anatomy for Runners to my library holds -- unfortunately they don't have Athletic Body in Balance. 
That is what we do here!!
Hey F2C, welcome to the thread. I, obviously, love the convict conditioning thing, but I can admit that it can get a bit boring, even though the results are pretty good. Especially considering the slowness of the exercises. To that end, I've chatted with Neila Ray (who is not a mustachian as far as I know), and found that with a touch of imagination, one can make her Hero's Journey (http://darebee.com/programs/hero-journey.html) pretty fun. Have you tried that? I know Bakari has talked about the video based workouts (and can comment on the crazy amounts of them that I've tried/have), I've found Shaun T's Insanity to be pretty awesome, fun and hard. Hip flexors are a bitch, and I've had some temporary issues with them, but my limited experience with Kettlebell swings tells me they are working them(or I have really bad form).

That being said, what have you tried already?

Also, I'm assuming that when you say 'injury prevention', you don't have any injuries, and want to build muscles to protect your joints. Is that correct?

I do have a history of injuries:  knee, hip flexor & an issue with my scapula/thoracic & cervical spine that I'm still dealing with.  (This is a long story -- PT didn't get me all the way back & my scans were clear -- right now my approach is gabapentin for the nerve tingling & denial for the spine cracking & instability.)  I am hoping if I strengthen my back I may help with the spine instability. PT kind of tried to do this to no avail, but I wasn't ever really thrilled with the exercises. 

The hip flexor is fine now but I know I am prone to tight hips, so this is one thing I do regularly work on.  One knee doesn't track quite correctly (skeletal) which got me to quit running years ago, but it's less of an issue on the bike.  Both knees complain a bit when hiking and mountain biking, sometimes road biking if I do a lot of climbing, but it's not too bad.  As long as I ease into things and ice when I do too much, it's manageable. 
I'm personally not a huge fan of the term 'manageable'. I'm more all about total body healthiness, but I haven't had the injuries you've mentioned, so it could just be that I haven't experienced things that result in constant pain.

I briefly tried both crossfit and kettlebells and spent about a year and a half lifting at home. Wound up injuring myself in both crossfit and lifting and I sold the weights.  (I said lady barbells in my original post mistakingly -- what I have lying around are just 10 lb dumbbells - the barbells and heavy weights are all gone.)  I liked kettlebells a lot but PT said it was a terrible idea for me. 

Recently I've just been doing a selection of PT exercises for my knee & hip (always try to do those a couple times a week), and then a half-assed attempt at core strengthening via pilates & general strengthening via sworkit.  The latter is not working, mostly from a motivation standpoint.  I do best with a clearly defined simple workout where I don't feel like I'm wasting my time.

I have two main challenges:

1) When I have time to work out, I choose the bike, always.  You mention Insanity -- we do have those DVDs, but realistically I know I'm not going to do those on even a semi-regular basis.  A conditioning and strengthening program requiring hours a week just isn't going to happen.  I'm realistic about my expectations here.  ~20 minutes 4 times a week is about the most time I will give stretching & strengthening.  (And I do think this is enough time for what I am really looking for, but maybe I'm wrong?)

2) Working out goes hand in hand with a risk of injuries by definition.  After the past couple of years I've had, where attempts at injury prevention have resulted in causing injuries that kept me off the bike, I'm going to err on the side of gentler exercises that may not make me as strong / serve as much of a cross training purpose, but won't hurt me themselves.  If I were a pro cyclist, I would have trainers & support and yeah I'd lift heavy weights.  But, it's just me in my basement, and I know where my priorities lie -- on the bike.

I get you. I haven't done a lot recently, but I do love me some biking!!

If I'm reading right, it sounds like you're looking for injury prevention, which to me says mobility work. I have found mobilityWOD https://www.youtube.com/user/sanfranciscocrossfit (https://www.youtube.com/user/sanfranciscocrossfit)to be a wonderful resource, also gymnasticsWOD . MobilityWOD is by a PT, but gymnasticsWOD https://www.youtube.com/user/nakaathletics (https://www.youtube.com/user/nakaathletics) has a lot on body positioning that has changed how I approach basic movement. Good to be had with both.
(What the hell, gymnasticsWOD rebranded it as "freestyle connection". Whatever, same dude)

You mentioned tight hips- I deal with hyperlordosis, and have found the "Agile Eight" quite helpful. Pretty quick to do, too. https://www.t-nation.com/training/defranco-agile-8 (https://www.t-nation.com/training/defranco-agile-8) Not sure exactly what you mean by tight hips though, so may not be exactly what you're looking for.

Hope one of those resources helps, and welcome to the thread!

I've looked into mobility workouts before, but because I am a little hypermobile (with the exception of my hips) I'm not sure they are really for me.  However, that Agile Eight looks perfect for my hips -- thanks!  I'm already doing a few of those exercises (avid user of the foam roller), but I will incorporate all of them.  This is exactly the sort of thing I was looking for.


I really like this resource, you might find some interesting ideas:
http://www.nerdfitness.com/bodyweight-training-resources/

Essentially rows, inverted rows and/or pull-ups are what you need for you back (I love deadlifts too...) and the push-up is the quintessential upper body exercise(tons of variations based on ability and you can work your way up through progressions). Squats and lunges are great for the lower body, but if you're already happy there then feel free to skip.

Thanks, I'll check out Nerd Fitness.  I did look into that a little bit a couple years ago but was focused more on lifting at the time. Unfortunately I can't do pull-ups and have given up on those.  I'll try to see if I can fashion an inverted row set up in my basement -- Im a little nervous about bringing a table down on me though!

Not sure exactly what you mean by "injury prevention", but one of the most common is lower back, and those are overwhelmingly caused by weak muscles, (not poor flexibility).  The best exercise to strengthen those core muscles is deadlifts ( heavy ones!) 
Just in general, strong muscles protect joints, so whatever area you are weakest (sounds like upper body strength for you) is the place where adding strength exercises can make the biggest difference.  So in order to combat desk job, prevent injury, etc, maybe that's reason to care about being able to do push-ups. But its ok to start small, do the modified ("girl") push-up until you get there.

By injury prevention I mean to have a semi-balanced body and to develop some protection against overuse injuries - not, say, get so muscular that it'll help protect me when I inevitably come off a horse or a bike.  I just worry that a desk job (although I do have a standing desk!) + a ton of biking will result in some imbalances that will cause issues down the line.  Although most of my injury prevention approaches have just resulted in injuries...

A bad deadlift is what caused a lot of my injuries, so that's off the table.  I know that I am "wrong" in my reaction to this.  I 100% believe that deadlifts are important.  I also 100% admit fault for the injury -- I did everything I could to try to teach myself proper form in my garage but I'm sure I made a mistake.  I'm also sure I was predisposed to the injury and the deadlift was just the straw that broke the camel's back.  However, unfortunately, I'm not going back to weight lifting.  This spine injury has been one of the worst things I've ever dealt with (given that I'm a young healthy person who absolutely depends on being active outside to stay sane).  It's been two years and I don't think I'm ever going to be back to normal.  I'm never deadlifting again.

I will add the modified girl pushup into my routine.  I hate these and I feel that it is arm strength, not back strength, that is my true limiting factor.  I also seem to never get better at these -- but I will keep trying....

I certainly agree that what I need to address are my weak areas, which is for sure my upper body.


You might consider going in for an Functional Movement Screen  (http://www.functionalmovement.com/). You'll have to google for your local area, but I've had them done for free several times. The test is designed to score your stability, mobility, and motor patterns for these movements: deep squats, hurdle step, inline lunge, shoulder mobility, active straight leg raise, trunk stability push-up, and rotary stability quadruped. The person giving the screen will give you recommended exercises to improve your problem areas. I've had 4 screens over the past 2.5 years and each time the exercises have improved my mid line stability (my main weakness). That said, you could just pick a basic exercises from each of the 7 categories, here (http://www.functionalmovement.com/exercises), and start doing them regularly. Also, if you know you need to improve your spine stability, then you should probably care that you can't do a proper push-up. They require a lot of trunk stability.

I also like this  (http://www.amazon.com/Athletic-Body-Balance-Gray-Cook/dp/0736042288/ref=sr_1_1?ie=UTF8&qid=1455590960&sr=8-1&keywords=athletic+body+in+balance+by+gray+cook)book, Atheltic Body In Balance by Gray Cook, and this  (http://www.amazon.com/Foundation-Redefine-Your-Conquer-Confidence/dp/1609611004/ref=sr_1_2?ie=UTF8&qid=1455591124&sr=8-2&keywords=foundation+book)book, Foundation by Eric Goodman. Both focus pretty heavily on core and posterior chain strengthening, which is great for desk workers like us!

Finally, I have tight hip flexors and I love the couch stretch (video (http://www.mobilitywod.com/propreview/couch-stretch-tight-hips-dont-go-in-the-pain-cave-mobility-project-episode-2/)). This guy's book (http://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837/ref=sr_1_1?ie=UTF8&qid=1455591324&sr=8-1&keywords=becoming+a+supple+leopard), Becoming a Supple Leopard, is good for working on flexibility too, but it's definitely crossfit oriented (which could be a turn off).

I do the couch stretch as well - agreed, that one is great.  I actually got the Foundation book for my husband this Christmas because he has some more typical lower back issues but I haven't found a whole lot in there for me. 

This functional movement screen sounds AMAZING and perfect for me.  You can get them done for free??  How so?  Do you have to go to a seminar?

You've gotten a ton of advice already, but the book Anatomy for Runners came to mind immediately.   Need to re read it myself.

Hip stretches are a  must for riding. During walk warmup I usually drop my stirrups and really pull my leg back and down.  The movement of the horse helps loosen up the hip flexors in a way I haven't been able to offer the horse.  Just be prepared for muscles wanting to cramp, try to back off and work through it.

I'm trying to imagine this hip stretch -- you move your leg back from the hip, I assume?  Do you do both legs at once?

Do you have any thoracic spine issues from riding?  Mine are caused from other problems, but a couple other women I ride with have similar issues  Riding certainly aggravates it, especially with a more forward/downhill horse, which is one reason I want to strengthen my back.



Thanks again to everyone who took the time to respond -- I was so surprised and excited by all the replies I got to this.  At the very least I have what I need to put together a little routine on my own for the time being!

Once again, that's what we do here. Welcome again!!
Title: Re: Strength & Fitness 2016
Post by: EngineerYogi on February 16, 2016, 10:10:14 AM

First, I love your feedback ETYL.

Thank you. :)

Second, you've mentioned NerdFitness (hereafter NF) before. I really need to look into that. It's so much easier to commit to something, and never look at anything else...because, well, you've already decided. Any places for me to start?

For NF, I would start here: http://www.nerdfitness.com/blog/2013/02/28/strength-training-101/ :) It's probably got a lot of stuff you already know, but there should be some new things in there too and it's always nice to revisit topics and reinforce your knowledge.
Title: Re: Strength & Fitness 2016
Post by: jordanread on February 16, 2016, 10:44:57 AM

First, I love your feedback ETYL.

Thank you. :)

Second, you've mentioned NerdFitness (hereafter NF) before. I really need to look into that. It's so much easier to commit to something, and never look at anything else...because, well, you've already decided. Any places for me to start?

For NF, I would start here: http://www.nerdfitness.com/blog/2013/02/28/strength-training-101/ :) It's probably got a lot of stuff you already know, but there should be some new things in there too and it's always nice to revisit topics and reinforce your knowledge.

Thanks!! I'll check it out this week.
Title: Re: Strength & Fitness 2016
Post by: Jon_Snow