Fitness Goals: Helping Each Other Reach Our Goals

[Preeway]

I decided to start a thread for daily/regular posting of what I managed to accomplish as I work towards my own fitness goals for 2024. I reached out to @Jnoble89 to make sure I wasn't stepping on his toes and there is a chance this could get merged with the thread he is planning to start but for now, he suggested to go ahead and get this one started.

I started off with my first day, January 3rd, being relatively mild. I had big goals but it appears I am going to have to start slow and focus more on consistency for now. I was able to get in my push ups and sit ups like I wanted, and took the dog for a long walk. Goal for today is to continue with my daily push ups and sit ups as well as some time on the eliptical. Not sure if time spent working on my swing in the garage or speed training should count so I'll leave that out for now. Hope to see others chime in to see if collectively we can help each other improve our health and fitness together.

[Shrek74]

1 hour ago, Preeway said:

I decided to start a thread for daily/regular posting of what I managed to accomplish as I work towards my own fitness goals for 2024. I reached out to @Jnoble89 to make sure I wasn't stepping on his toes and there is a chance this could get merged with the thread he is planning to start but for now, he suggested to go ahead and get this one started.

I started off with my first day, January 3rd, being relatively mild. I had big goals but it appears I am going to have to start slow and focus more on consistency for now. I was able to get in my push ups and sit ups like I wanted, and took the dog for a long walk. Goal for today is to continue with my daily push ups and sit ups as well as some time on the eliptical. Not sure if time spent working on my swing in the garage or speed training should count so I'll leave that out for now. Hope to see others chime in to see if collectively we can help each other improve our health and fitness together.

I think this is a great topic, as I'm going through the same with fitness goals and just overall changes to lifestyle and activity levels.

Might I suggest instead of push-ups, do planks. Push-ups are hard to back and neck, and planks are a more complete core movement. Give them a try and see what you think.

I was successful in cutting off the desk top portion of my office built-ins and attaching the top to a standing desk base. It works great now to help me stand more, and has taken a ton of discomfort from my shoulders and neck to have my keyboard back to a more ergonomic position instead of being at counter height and causing me problems.

I also invested in an under-desk treadmill that I have started using for 20-30 minute walks 4 times a day during the work day. I started yesterday and got my 4x in, and already have my initial walk in this morning. Second walk is in 15 mins.

Finally, I purchased a subscription on the Peloton App. I took advantage of their current 60-day free trial and the annual membership of about $10.45/mo for the level I wanted (I don't have Peloton equipment and never plan to buy any, so the mid-level works perfectly). I'll take full advantage of their Stretching and Meditation pre-recorded classes that start tonight (nothing more than 15 mins to start) after I log off from work, along with the occasional Boot Camp/HiiT/Weights workouts (eventually). I have a membership to my local Wellness Center where I'll go 2x a week to lift weights as well.

Sounds like a lot, but it's really not. It's all split up properly to not overburden any one day or make it feel like a chore instead of a lifestyle change.

I have about 60lbs to lose to be in a happier body setup like I had in 2013-2015, and I want 25 of it gone by my birthday in the first week of May.

Edited January 3 by Shrek74
Added photos

[Preeway]

I do like doing planks as a core exercise. Glad you mentioned that as it should be a part of my first two week routine for sure. I like push ups for working on my chest and shoulders and then sit ups and plank for my abs and core. I don't like cardio as a weight loss exercise since I know that it doesn't really serve that purpose well. But I do need to improve my overall cardio fitness so it has to get incorporated in some manner. My weight loss goal is to lose 30 pounds in 2024 and I'd like to get the first 15 by spring break. 

[vandyland]

I am starting to feel my age (I will be 40 this year) so I have started to incorporate more mobility work into my workouts. I found that I have some hip impingement on one side and my core and low back always need extra attention. Some mobility moves for hips that I really like are:

Hip Airplanes
Kettlebell Windmills
Single Leg Squats (start just on a small stair and work up from there)
Hip Clamshells
Deep squat holds for 1-3 minutes (work up to holding a KB in goblet squat stance)
Cossack Squats

And for core/low back and general mobility I like:

Variations of side planks
Bird Dogs
Foam Rolling
Pullup Bar Hangs
Band Pull aparts

Finally, I have really gotten into using a barbell in the "landmine" position and really like Landmine workouts these days. Typically I will do full body with a push/pull/leg/core component, so something like this:

6 Rounds
20 B Stance Landmine Squats (10 per side)
20 Landmine Meadow Rows (10 per side)
20 russian twists with landmine
10 Z Press with Landmine
Rest 1 minute and then repeat 

 

[RickyBobby_PR]

1 hour ago, Preeway said:

I decided to start a thread for daily/regular posting of what I managed to accomplish as I work towards my own fitness goals for 2024. I reached out to @Jnoble89 to make sure I wasn't stepping on his toes and there is a chance this could get merged with the thread he is planning to start but for now, he suggested to go ahead and get this one started.

I started off with my first day, January 3rd, being relatively mild. I had big goals but it appears I am going to have to start slow and focus more on consistency for now. I was able to get in my push ups and sit ups like I wanted, and took the dog for a long walk. Goal for today is to continue with my daily push ups and sit ups as well as some time on the eliptical. Not sure if time spent working on my swing in the garage or speed training should count so I'll leave that out for now. Hope to see others chime in to see if collectively we can help each other improve our health and fitness together.

As a trainer what I tell people just getting started that it’s best to go slow. Let’s say someone sets a goal to train 5 days a week. The first week or two it’s all good. Something happens in week 3 and they miss a day or two. Then again in week 4 they miss a day. Not to long after most people get the well I missed a day, it’s ok to miss another. Something comes up and they miss another day they get to point where it becomes a habit and they eventually just stop.

whereas if we set a goal to do something one day a week for 3 weeks and they stay consistent with that then we add a second day after week 6 and so on. This way the habit is created along with consistency 

[RickyBobby_PR]

10 minutes ago, Preeway said:

I do like doing planks as a core exercise. Glad you mentioned that as it should be a part of my first two week routine for sure. I like push ups for working on my chest and shoulders and then sit ups and plank for my abs and core. I don't like cardio as a weight loss exercise since I know that it doesn't really serve that purpose well. But I do need to improve my overall cardio fitness so it has to get incorporated in some manner. My weight loss goal is to lose 30 pounds in 2024 and I'd like to get the first 15 by spring break. 

Planks aren’t bad but the standard plank isn’t really that effective. Doing a reverse plank is far better.

If you want a strong core better options are the McGill big 3, slow and controlled deads, slow and controlled birddogs. Standing march is also good.

In would suggest adding some chin-ups/pullups or some kind of row to offset the imbalances that will be created by just doing pushups. 
 

Cardio absolutely serves as a purpose in weigh loss. It helps create a caloric deficit because it’s causing energy to be spent and weight loss comes from calories out vs calories in. So burning more calories theu cardio and resistance training will create a deficit on its own if you changed nothing about your eating habits. Adding cardio allows one to not have to cut calories from food to keep achieving a calorie deficit.

 

[Preeway]

18 minutes ago, RickyBobby_PR said:

As a trainer what I tell people just getting started that it’s best to go slow. Let’s say someone sets a goal to train 5 days a week. The first week or two it’s all good. Something happens in week 3 and they miss a day or two. Then again in week 4 they miss a day. Not to long after most people get the well I missed a day, it’s ok to miss another. Something comes up and they miss another day they get to point where it becomes a habit and they eventually just stop.

whereas if we set a goal to do something one day a week for 3 weeks and they stay consistent with that then we add a second day after week 6 and so on. This way the habit is created along with consistency 

Building the exercise habit is definitely the hardest first step and the most important. As a PE teacher I have a strong sense of knowing how much to bite off in the beginning and understanding trying to do too much too soon actually leads to a greater chance of overall failure. I want to get in some form of exercise five out of seven days for the first few weeks just to get the habit down of being more active again. I’ll have to see whether I can maintain 5 days a week or not down the road. Hoping this thread will provide me some extra motivation to stick with it. 

[vandyland]

39 minutes ago, RickyBobby_PR said:

If you want a strong core better options are the McGill big 3, slow and controlled deads, slow and controlled birddogs.

HUGE Fan of McGill Big 3. Had never seen that until I started following "Squat University" on YouTube. Helped me nail down where my hip issue was coming from and how to help it. 

RB! I never knew you were a trainer!

[GolfSpy_KFT]

41 minutes ago, RickyBobby_PR said:

Planks aren’t bad but the standard plank isn’t really that effective. Doing a reverse plank is far better.

If you want a strong core better options are the McGill big 3, slow and controlled deads, slow and controlled birddogs. Standing march is also good.

In would suggest adding some chin-ups/pullups or some kind of row to offset the imbalances that will be created by just doing pushups. 
 

Cardio absolutely serves as a purpose in weigh loss. It helps create a caloric deficit because it’s causing energy to be spent and weight loss comes from calories out vs calories in. So burning more calories theu cardio and resistance training will create a deficit on its own if you changed nothing about your eating habits. Adding cardio allows one to not have to cut calories from food to keep achieving a calorie deficit.

 

Another modification to the standard plank that can be made to increase challenge without needing to hold the position for an extended amount of time is the RKC Plank. I have found the reverse plank to be a challenging move for individuals that suffer from shoulder issues or impingement to perform comfortably. The RKC allows you to use a standard plank position. The below is a great demonstration video with Bret Contreras on how to perform it. 
 

 

[GolfSpy AFG]

@Preeway, great thread.

First, getting going and doing something is a huge first step, so bravo on that!

Second, I highly recommend seeking professional help and only professional help.  The internet, forums, social media…they are LOADED with misinformation peddled by sometimes well-intentioned individuals that lack credentials, experience, or both.  They are to be taken with more than a grain of salt.

We’re fortunate to have @Jnoble89 here, but you could also look at FitforGolf, HitItGreat, etc.  I know spending a buck or two on a fitness app/program like that might suck, but your overall health and fitness (and staying injury-free) is not an area to skimp on IMO.

[Shrek74]

1 hour ago, Preeway said:

I do like doing planks as a core exercise. Glad you mentioned that as it should be a part of my first two week routine for sure. I like push ups for working on my chest and shoulders and then sit ups and plank for my abs and core. I don't like cardio as a weight loss exercise since I know that it doesn't really serve that purpose well. But I do need to improve my overall cardio fitness so it has to get incorporated in some manner. My weight loss goal is to lose 30 pounds in 2024 and I'd like to get the first 15 by spring break. 

Crap, sorry I mistyped. I meant replace sit-ups with planks. Again, for the back and neck reason. I just stopped doing them as they did bother me and I found planks did more for the all-around core including the lower back.

[Preeway]

3 minutes ago, Shrek74 said:

Crap, sorry I mistyped. I meant replace sit-ups with planks. Again, for the back and neck reason. I just stopped doing them as they did bother me and I found planks did more for the all-around core including the lower back.

Totally agree. Sit-ups are very prone to being done poorly and causing other issues. I have multiple variations of sit ups I do and I never put my hands behind my head. 

8 minutes ago, Getoffmylawn said:

@Preeway, great thread.

First, getting going and doing something is a huge first step, so bravo on that!

Second, I highly recommend seeking professional help and only professional help.  The internet, forums, social media…they are LOADED with misinformation peddled by sometimes well-intentioned individuals that lack credentials, experience, or both.  They are to be taken with more than a grain of salt.

We’re fortunate to have @Jnoble89 here, but you could also look at FitforGolf, HitItGreat, etc.  I know spending a buck or two on a fitness app/program like that might suck, but your overall health and fitness (and staying injury-free) is not an area to skimp on IMO.

Thanks @Getoffmylawn. I’m excited to see what @Jnoble89 adds to this once he gets his stuff ready. 

[GolfSpy_APH]

Does having two kids under 2 and having to carry them around, play, walk and rock them to sleep for hours at a time standing up count as good exercise? 

[GolfSpy_BEN]

2 minutes ago, GolfSpy_APH said:

Does having two kids under 2 and having to carry them around, play, walk and rock them to sleep for hours at a time standing up count as good exercise? 

That’s the best kind!

[RickyBobby_PR]

1 hour ago, vandyland said:

HUGE Fan of McGill Big 3. Had never seen that until I started following "Squat University" on YouTube. Helped me nail down where my hip issue was coming from and how to help it. 

RB! I never knew you were a trainer!

Yeah I’ve been working with a few friends over the last couple years. I did my ISSA certification so that if I wanted/needed to do in person training at my gym I had the official paperwork to cover my backside.

i haven’t really tried to grow my roster because I want to make sure I can give the people I’m working as much attention possible with the time I have outside of my regular life.
 

Between that and what was supposed to be working towards opening a gym with a couple business partners was why I had planned to step away last year from the forum as my time would have been super limited. My business partners and I pivoted to something else that hasn’t taken as much time but at some point this year the work will start again on the gym opening. 

51 minutes ago, Jnoble89 said:

Another modification to the standard plank that can be made to increase challenge without needing to hold the position for an extended amount of time is the RKC Plank. I have found the reverse plank to be a challenging move for individuals that suffer from shoulder issues or impingement to perform comfortably. The RKC allows you to use a standard plank position. The below is a great demonstration video with Bret Contreras on how to perform it. 
 

 

RKC are brutal but would rathe do them than a regular plank 

[Preeway]

4 minutes ago, GolfSpy_APH said:

Does having two kids under 2 and having to carry them around, play, walk and rock them to sleep for hours at a time standing up count as good exercise? 

Exercise? Absolutely! Good exercise? Possibly. Regardless, it’s time well spent for sure. 

[Josh Parker]

I have been doing my yoga and stretching daily but need to get back to my daily run routine.  I was doing 3-5 miles a day until I had a soccer injury and I got out of the habit.  

 

[Owengeorge13]

I use a site called BoDi, it’s an app.  It’s made by the company who made p90x.  I’m finishing up p90x3 (p90x but in 30 minutes).  I started working out at home during Covid and learned to love it.  I also track all my stats with a whoop band.  I tried doing golf forever last year, although some workouts were awesome, it just didn’t do it for me.  I have 10 workouts left in p90x3 and then I may try another 90 day workout from the site.  I got a yearly subscription for the site, it was on sale when I bought it, I signed up for it in August.  I have no idea how much it costs…I love this idea, working out by yourself can be lonely.

Edited January 3 by Owengeorge13

[jbern]

3 hours ago, Shrek74 said:

I also invested in an under-desk treadmill that I have started using for 20-30 minute walks 4 times a day during the work day. I started yesterday and got my 4x in, and already have my initial walk in this morning. Second walk is in 15 mins.

 

Good luck with your weight loss journey @Shrek74! I've heard that under-desk treadmills are really helpful. I've been interested in getting one for my work from home days. Mind sharing a link to the one you purchased and why you landed on that one?

 

17 minutes ago, GolfSpy_APH said:

Does having two kids under 2 and having to carry them around, play, walk and rock them to sleep for hours at a time standing up count as good exercise? 

Just make sure you're tracking your steps! 

[CB Lobo 4 Life]

19 minutes ago, GolfSpy_APH said:

Does having two kids under 2 and having to carry them around, play, walk and rock them to sleep for hours at a time standing up count as good exercise? 

As a father of 5. Absolutely definitively yes it counts. I carried my daughter all morning and my arms got a pump for sure!

[Shrek74]

11 minutes ago, jbern said:

Good luck with your weight loss journey @Shrek74! I've heard that under-desk treadmills are really helpful. I've been interested in getting one for my work from home days. Mind sharing a link to the one you purchased and why you landed on that one?

So far it's been pretty good. I'm starting slow (1.8mph slow) and zero incline so I can build into it. The plan is to be walking half of my work day by Spring at about 1.5-2% incline and around 2.5 mph.

I wanted one to support my current weight, be relatively quiet, without any handrails or even raise/lower handrails, have automatic incline adjustment, have an app, and finally good reviews. All for an approachable price. https://a.co/d/3HzxUmY is where I landed. It's still on sale, although I don't see the 10% off coupon I was able to clip when I bought mine. But you might see it.

I've only been using it for 2 days, so the jury's still out. It's not the quietest as that would cost more, but it's quiet enough for me to work. I don't live on conference calls being an IT engineer/architect, so the quiet factor isn't as big of a deal for me at the moment. If you have any other questions, let me know.

[ejgaudette]

6 minutes ago, Shrek74 said:

So far it's been pretty good. I'm starting slow (1.8mph slow) and zero incline so I can build into it. The plan is to be walking half of my work day by Spring at about 1.5-2% incline and around 2.5 mph.

I wanted one to support my current weight, be relatively quiet, without any handrails or even raise/lower handrails, have automatic incline adjustment, have an app, and finally good reviews. All for an approachable price. https://a.co/d/3HzxUmY is where I landed. It's still on sale, although I don't see the 10% off coupon I was able to clip when I bought mine. But you might see it.

I've only been using it for 2 days, so the jury's still out. It's not the quietest as that would cost more, but it's quiet enough for me to work. I don't live on conference calls being an IT engineer/architect, so the quiet factor isn't as big of a deal for me at the moment. If you have any other questions, let me know.

We found one on FB marketplace that I am have been using before it started not sounding great. It does not really incline but it was great to get some movement in. Was usually able to get 3 to 4 hours in depending on the day. It was nice that is just added the movement to my work time and didn't have to add it as a separate thing to my routine.

[WaffleHouseTour]

My off season has always been Elliptical for 40 minutes first thing in the morning Mon-Fri followed by 30 min of stretching; with Hot Yoga and Ashtanga Yoga on Saturday and Sunday.   I've decided that I need to incorporate more strength/resistence training beyond the yoga workouts.  Age and desire to swing faster. 

My fitness goal for 2024 is to incorporate a kettle bell routine into that schedule with an every other day approach.  Instagram has been a great source of suggestions on what to do w a kettle bell - I have one 35lb bell.  My goal is to do 20-30 minutes every other day and on those days shorten either the elliptical or follow up stretching.  The alternate days are Stack swinging days...  So far the kettle bell has been a lot of chops, halos, rotational swings, lunges, single leg hip hinges, single arm presses and rows. The challenge of one bell; its either too heavy or too light for certain routines.  But I do that ones I can - and that's better than not doing any at all. 

The thing I like about the bell is its fairly versatile - despite the statement above - and I can mix things up and not do the same thing every day. 

[Preeway]

3 minutes ago, WaffleHouseTour said:

 My fitness goal for 2024 is to incorporate a kettle bell routine into that schedule with an every other day approach.  Instagram has been a great source of suggestions on what to do w a kettle bell - I have one 35lb bell.  My goal is to do 20-30 minutes every other day and on those days shorten either the elliptical or follow up stretching.  The alternate days are Stack swinging days...  So far the kettle bell has been a lot of chops, halos, rotational swings, lunges, single leg hip hinges, single arm presses and rows. The challenge of one bell; its either too heavy or too light for certain routines.  But I do that ones I can - and that's better than not doing any at all. 

The thing I like about the bell is its fairly versatile - despite the statement above - and I can mix things up and not do the same thing every day. 

Adding a kettle bell session into my routine is something I also have in mind but maybe in 6-8 weeks. Will probably add yoga somewhere around week 12. These first 6 weeks I just want to instill the habit of doing exercise 5-7 days a week. Even if it’s something minor. Just no couch sessions day in and day out. 

[Indy_Oz]

1 hour ago, GolfSpy_APH said:

Does having two kids under 2 and having to carry them around, play, walk and rock them to sleep for hours at a time standing up count as good exercise? 

It's all time under load and if you go for walks with a child in a chest or back carrier, it's rucking... the older they get, the tougher the workout. Ha ha.

Carrying one child in a backpack carrier and then allowing a second to cling on at the front makes for a great workout.

[Owengeorge13]

If losing weight is your goal then you simply need to be in a calorie deficit.  The general rule of thumb is to burn 500 more calories then you take in on a daily basis.  If you stick to that plan you will lose a pound of flesh every week.  
 

here’s a link for whoop bands:

https://www.whoop.com/us/en/
 

here’s is a link for bodi:

https://www.beachbodyondemand.com/?locale=en_US
 

 

Edited January 3 by Owengeorge13

[RickyBobby_PR]

1 hour ago, Owengeorge13 said:

If losing weight is your goal then you simply need to be in a calorie deficit.  The general rule of thumb is to burn 500 more calories then you take in on a daily basis.  If you stick to that plan you will lose a pound of flesh every week.  
 

here’s a link for whoop bands:

https://www.whoop.com/us/en/
 

here’s is a link for bodi:

https://www.beachbodyondemand.com/?locale=en_US
 

 

One doesn’t need to start that high. For some a simple 100-200 calorie deficit is enough to generate enough of a deficit. Combine that with resistance training and it’s possible one could go several weeks before needing to adjust lower.

Anyone looking to lose weight should 1 track their food for two weeks and weigh themselves to see where they are at. Most aren’t eating enough to start with.

once there is a baseline then do a 150 calories out from carbs and fat and keep protein on the higher end of the range to be able to maintain muscle mass. 
 

weogj in a few times a week, take the average and see if weight was loss or even if there was a change in physique. Then adjust if needed

[Indy_Oz]

6 hours ago, Shrek74 said:

I think this is a great topic, as I'm going through the same with fitness goals and just overall changes to lifestyle and activity levels.

Might I suggest instead of push-ups, do planks. Push-ups are hard to back and neck, and planks are a more complete core movement. Give them a try and see what you think.

I was successful in cutting off the desk top portion of my office built-ins and attaching the top to a standing desk base. It works great now to help me stand more, and has taken a ton of discomfort from my shoulders and neck to have my keyboard back to a more ergonomic position instead of being at counter height and causing me problems.

I also invested in an under-desk treadmill that I have started using for 20-30 minute walks 4 times a day during the work day. I started yesterday and got my 4x in, and already have my initial walk in this morning. Second walk is in 15 mins.

Finally, I purchased a subscription on the Peloton App. I took advantage of their current 60-day free trial and the annual membership of about $10.45/mo for the level I wanted (I don't have Peloton equipment and never plan to buy any, so the mid-level works perfectly). I'll take full advantage of their Stretching and Meditation pre-recorded classes that start tonight (nothing more than 15 mins to start) after I log off from work, along with the occasional Boot Camp/HiiT/Weights workouts (eventually). I have a membership to my local Wellness Center where I'll go 2x a week to lift weights as well.

Sounds like a lot, but it's really not. It's all split up properly to not overburden any one day or make it feel like a chore instead of a lifestyle change.

I have about 60lbs to lose to be in a happier body setup like I had in 2013-2015, and I want 25 of it gone by my birthday in the first week of May.

Nice setup. I bought a standup desk during covid, when my employer decided we were all going to work from home at least half the week. Game changer being able to stand most of the day. I have a balance board to reduce fatigue and engage my core a little. More of a 'wobble board' really but it helps a lot.

[Indy_Oz]

Good thread idea!
Last winter I trained in my garage gym following the 'HWPO Golf' training system. It was new last winter. HWPO is the training brand/ company setup by Mat Fraser (5xcrossfit champion) and the golf system was initially designed for Scott Stallings, who is their golf brand ambassador I guess. Anyway, it's a good workout system and combines functional training (not all crossfit workouts) with a heavy focus on golf related explosive speed and rotational movement. That and mobility work/ yoga helped me last winter.
For swinging the club, I'm a member of an indoor golf sim place so I'll be continuing to go there a couple of times a week until spring.
I'm having a winter garage sort out to free up space to get back to workout out in there. I don't have a decent pic of the full setup, but this gives an idea. Plan is to get back to doing a light version of the HWPO workouts and a load of mobility work. I'll mix in kettlebells, battle ropes and crossover symmetry to keep things varied. Pre-covid I swam competitively (masters age group stuff) and I haven't been in a pool for almost two years, so I want to get back to swimming a couple of times a week. I ruck (walk with weighted backpack) a few miles a day while walking the dog too, so 'hiding' workouts in routine tasks.

Edit: forgot to add aims for winter training. Need to regain strength and mobility I've neglected for a while. That and drop a little body fat (working on improving diet).
First step this week is finish off clearing and sorting the garage so I can have the gym equipment all accessible for me and the kids (slowly getting my 12 and 16 year olds into training, which makes me very happy!) and have the indoor putting strip setup for the winter.
Unfortunately the garage isn't yet insulated and is detached. Chilly workouts build character, right? Ha ha.

Edited January 3 by Indy_Oz
Added aims/ reasons.

[Javs]

When I was a kid I caddied for money. An older gentleman I was carrying for still hit it a ton at age 70. I asked him his secret. He told me to lift weights and stretch every day. Since then I have always been athletic. Especially during my days in the military. However, still in retirement I go to the gym at least 5 days a week. I also make sure to incorporate a lot of stretching. I find that really pays off!