jnomadica Member

I’m doing a Nia Shanks plan. There are 4 workouts, full body, that I rotate through three times per week (Sunday, Tuesday, Thursday). Squats are on one of those days (3x8), rear foot elevated split squats another, and the other two workouts have deadlift variations. I experienced the same problem in the past when I did…

15 minute treadmill warmup Squats 3x8 DB press 3x8 DB row 3x12 30 med ball slams 1 mile walk

2 mile easy walk for an active rest day.

I average 11,000.

10 minute treadmill warmup Romanian deadlifts 4x5 One arm DB bench press 3x6 DB row 3x8 5 minutes KB swings and med ball slams 1.5 mile hilly walk, plus frisbee with my son!

Amazing, congrats!!

I have my loss set for 1 pound/week, but I frequently go over my calorie goal. If I’m really hungry, I eat. As long as I’m below maintenance, I’ll lose over time, and what’s the rush? I like giving myself that flexibility, it feels relaxed and sustainable. My trend is 0.75/week at present. Good luck!

Elliptical 15 minutes, rower 15 minutes.

I personally enjoy exercise, but the reality is we all have to do things we’d prefer not to, because they’re important. I don’t like to floss, or do laundry, or get up early and go to work. But these are crucial activities, so I do them. To me, exercise fits in that category, so I just do it, even when I’d rather lay on…

2 mile hilly walk with the dogs.

Regret is such a tough emotion. I’ve struggled with it too. My biggest regret is all the student loans I took out for my PhD. It’s very frustrating. However, I can’t look at that in isolation, but rather need to look at the whole picture. If I hadn’t gone to grad school, I would not have met my husband, and I wouldn’t have…

2 mile hilly walk.

10 min dynamic warmup 1 leg Romanian deadlifts 3x5 Pushups 3x8 DB row 3x5 Metcon workout 9 minutes

My stats are similar. At 5’5’’ I always maintained in the low 120s. After some physical ailments caused reduced activity, the scale kept creeping up. And I kept mostly ignoring it. When I finally got on the scale and it said 145, my heart stopped. That’s only a few pounds shy of overweight, and only 1 pound below my…

100-110/60 BP, 68 RHR I lift, do some metabolic conditioning work outs, and average 12K steps per day.

2 mile hilly walk yesterday and will do the same today. On a planned deload week from lifting.

10 mins dynamic warmup Rear foot elevated split squats 3x5 One arm DB press 3x5 One arm DB row 3x4 2 mile walk with hill intervals

I never knew that weighing food was so important in terms of accurate calorie counting (I thought it sounded super obsessive!). I also never knew that weight loss is not linear. These two bits of information have been extremely helpful.

1 mile hilly walk Romanian deadlifts 4x5 1 arm DB bench press 3x5 DB row 3x8 9 minutes continuous of KB swings, walking lunges, mountain climbers, and med ball slams.

15mins hard on the elliptical 10mins hard on the rowing machine 20min hilly walk

Female, 41, 5’5’’ SW:145 CW: 139 GW: 125ish Goal is just a guess as the number doesn’t matter to me. It’s been slow going so far, but I’m hoping to be losing fat while retaining muscle mass.

10min treadmill warm up Squats 3x5 DB push press 3x5 DB row 3x8 8 mins continuous of 10 KB swings, mountain climbers, and med ball slams.

Finding time is such a challenge! I feel you. I do not have the time to workout as much as I would like. Here’s what has been helpful for me: -I strength train only 3 times a week full body, with a metcon workout right after. These are what I consider my “real” workouts. -I stay out of the gym the other days, but stay…

2.4 mile brisk hilly walk with the dogs.

I live for my post-workout hot shower!

Brisk, hilly 2 mile walk with the dogs.

10 treadmill warmup Romanian deadlifts 3x8 1 arm DB bench press 3x8 DB row 3x8 7 minutes continuous of KB swings, step ups, and med ball slams. 20 min walk with the dogs.

I try to be as inefficient as possible in my daily activities. So, for example, rather than bringing upstairs everything I need, I take multiple trips. I pace when I chat on the phone. I keep a lot of food and drinks in our pantry in the basement so I’m forced to take multiple trips up and down those stairs. These little…

I typically enjoyed a small glass of wine after dinner. But, while losing weight, I’ve found its better for me to eat rather than drink my calories. It’s a bit silly, but after dinner I’ve been having diet ginger ale or Fresca that I pour into a wine glass. Somehow it’s tricking my mind into thinking I’m having some kind…

IMO, always choose happiness over looking a certain way.