Fitness Goals: Helping Each Other Reach Our Goals

[Owengeorge13]

29 minutes ago, Jnoble89 said:

Got a mobility prehab routine in before a 20 minute HIIT workout today. Followed along with Apple Fitness for the HIIT, mobility was my own. Also got a short 10 minute strength and 10 minute core workout in last night with my wife at home. We are trying to help hold each other accountable this year, which means me adding some workouts at home with her to support her. We have some goals we want to reach before we head to Mexico mid March!

     

350 calories in 20 minutes is really solid

[Owengeorge13]

golf workout, cardio boot camp, 30 minutes treadmill.  Chest

[GolfSpy_KFT]

6 hours ago, Owengeorge13 said:

350 calories in 20 minutes is really solid

I usually take caloric expenditure with a grain of salt with the Apple Watch as I do feel the equation they use to calculate it is a bit on the generous side. That said, it was a doozy of a workout. Lots of jumping and split stance hops. My legs are absolutely feeling it yet tonight. 

[jbern]

18 hours ago, Owengeorge13 said:

golf workout, cardio boot camp, 30 minutes treadmill.  Chest

What is "golf workout"?

[jbern]

22 hours ago, Jnoble89 said:

We have some goals we want to reach before we head to Mexico mid March!

It's always nice to have the spring vacation goals to work towards! Where in Mexico are you going?

[jbern]

22 hours ago, Preeway said:

In an effort to get better about establishing a routine, I downloaded an app and paid for a few months to get me started. 

Lots of easy to follow exercises. Kind of reminds me of Apple fitness in a way but they aren’t led by a live person. More like an exercise for dummies approach. 

Being as I can be quite the dummy, this just might be a good place to start. Will see how I feel about the app after my first three month window expires. 

Good luck @Preeway! I've never heard of Better Men before. I do find that paying for something leads to me using it more often. Keep us in the loop on how things are going for you!

[jbern]

So far so good with sticking with my 3 days of workouts and 2 days of stretching/yoga workouts. My wife and I started the same program on Tonal and it's a lot of fun to have someone to motivate you to do the workouts and someone to talk about and review the workout afterwards.

This morning's workout was a full body workout focused on quads and balance for the legs and upper back and triceps for the upper body. 

[Owengeorge13]

3 minutes ago, jbern said:

What is "golf workout"?

I belonged to golf forever for about six months.  I wrote down three of the workouts I found to be exemplary.  I try to do all three each week along with my p90x3 workouts and treadmill.  I bought the golf forever swing trainer which has been a great addition to bands/weights that I have.  The workouts on golf forever took around 30 minutes.  I can do the workouts in under ten.  The instructors on golf forever love to explain and talk, it was way to time consuming.  

[jbern]

14 minutes ago, Owengeorge13 said:

I belonged to golf forever for about six months.  I wrote down three of the workouts I found to be exemplary.  I try to do all three each week along with my p90x3 workouts and treadmill.  I bought the golf forever swing trainer which has been a great addition to bands/weights that I have.  The workouts on golf forever took around 30 minutes.  I can do the workouts in under ten.  The instructors on golf forever love to explain and talk, it was way to time consuming.  

Ok, cool! Thanks for explaining. I've heard good things about golf forever! Sometimes the trainers on tonal get a little chatty also, but usually not too bad.

[GolfSpy_KFT]

43 minutes ago, jbern said:

It's always nice to have the spring vacation goals to work towards! Where in Mexico are you going?

We are going to a Margaritaville Resort in Cancun with another couple. Smaller resort which I actually prefer as it makes it easier to get around. Should be a great time!

[Owengeorge13]

40 min total body workout, 10 minute golf specific, treadmill work sprint 1 mile, jog 1 mile, walk uphill 10 incline 3.2 mph

[Preeway]

My day began at 5am and didn’t end until 8pm. Still managed to get in a short routine at 9:00. Sometimes it’s the little victories that keep us going. 

[Owengeorge13]

Took my day off yesterday.  Early workout today.  Finished p90x3.  Still doing workouts from it.  Trying to find something else in the BODI app. MMX bootcamp, treadmill this morning

[GolfSpy_KFT]

Slacking a little bit in keeping up with posting my workouts, sorry gang! 

On Wednesday, my wife and I completed a 20 minute total body strength workout and complimented it with a 10 minute core workout through the Apple Fitness+ app.

    

Yesterday, I got some steady state cardio in on the treadmill. Incline set to 12% and speed set to 3.2 mph. Great way to increase caloric expenditure without needing to run if the repetitive impact is tough on your knees/hips/ankles. This is my go to for steady state cardio, and was the only way I was getting a form of cardio in yesterday as my quads were SMOKED from the HIIT workout I did on Tuesday. When I got home from work, we got in a 20 minute core workout and 10 minute upper body strength workout again via Apple Fitness+.

   

I have said earlier in this thread that I do not love the strength workouts with Apple Fitness+. However, I do love my wife and I holding each other accountable. If me doing these workouts with her helps her with staying with it, I will absolutely do it. One thing that is nice is that because the volume is lower than what I'd typically do, I can do workouts on consecutive days without significant soreness. I will still be implementing workouts on my own, but for now it's been a great way for us to exercise together.

I do LOVE the core workouts from Fitness+. Shorter duration again allows for daily workouts. It is a good mix of exercises and leaves your core feeling burned up after completion, but allows for recovery to perform again the next day. I do believe daily core work is the best way to improve and maintain core strength when done properly. 

[cksurfdude]

Question: I know there are a LOT of online golf fitness vids, plans, courses/memberships, ... but question is...

Does anyone happen to be familiar with the Porzak Fitness program? 

He seems to be a popular YT instructor and I kinda like his teaching style / method of communicating. Thx

[GolfSpy_KFT]

6 minutes ago, cksurfdude said:

Question: I know there are a LOT of online golf fitness vids, plans, courses/memberships, ... but question is...

Does anyone happen to be familiar with the Porzak Fitness program? 

He seems to be a popular YT instructor and I kinda like his teaching style / method of communicating. Thx

I am a fan of his instruction on the swing as well, but admittedly don’t know anything about his fitness program. 

[TSauer]

5 hours ago, Jnoble89 said:

Slacking a little bit in keeping up with posting my workouts, sorry gang! 

On Wednesday, my wife and I completed a 20 minute total body strength workout and complimented it with a 10 minute core workout through the Apple Fitness+ app.

    

Yesterday, I got some steady state cardio in on the treadmill. Incline set to 12% and speed set to 3.2 mph. Great way to increase caloric expenditure without needing to run if the repetitive impact is tough on your knees/hips/ankles. This is my go to for steady state cardio, and was the only way I was getting a form of cardio in yesterday as my quads were SMOKED from the HIIT workout I did on Tuesday. When I got home from work, we got in a 20 minute core workout and 10 minute upper body strength workout again via Apple Fitness+.

   

I have said earlier in this thread that I do not love the strength workouts with Apple Fitness+. However, I do love my wife and I holding each other accountable. If me doing these workouts with her helps her with staying with it, I will absolutely do it. One thing that is nice is that because the volume is lower than what I'd typically do, I can do workouts on consecutive days without significant soreness. I will still be implementing workouts on my own, but for now it's been a great way for us to exercise together.

I do LOVE the core workouts from Fitness+. Shorter duration again allows for daily workouts. It is a good mix of exercises and leaves your core feeling burned up after completion, but allows for recovery to perform again the next day. I do believe daily core work is the best way to improve and maintain core strength when done properly. 

Good stuff, man! Keep it up!

I’ve been trying to do cardio every day and I do the same as you, 12% incline and 3-3.5mph. Some days are definitely more brutal than others… but it’s such a good burn. I've only used Fitness+ for a few yoga sessions, but I’m gonna make a note to check out the core workouts. 

[GolfSpy_KFT]

1 hour ago, TSauer said:

Good stuff, man! Keep it up!

I’ve been trying to do cardio every day and I do the same as you, 12% incline and 3-3.5mph. Some days are definitely more brutal than others… but it’s such a good burn. I've only used Fitness+ for a few yoga sessions, but I’m gonna make a note to check out the core workouts. 

I like the core a lot. So far, the instructor named Jenn has had some really solid stuff, good challenge! 

Agree with the treadmill. Can burn some calories and get a good sweat with the incline instead of pounding on my knees with running! 

[Owengeorge13]

Bootcamp/mobility. Treadmill 2 mile jog, one mile walk. Abs

[Owengeorge13]

Trying a new BODI app workout called Lift.  I’ll give it a week and see how it goes.  Treadmill after 2 mile run 2 mile walk.

[WaffleHouseTour]

Last night during the Bills Chiefs game I had to spend the second half walking from the living room to the dining room to the kitchen to the bed room to the living room back and forth and back and forth to close my "movement" active calorie ring - but I kept the streak alive.  The things we do...  My watch battery had drained earlier in the day (whole other story) and so it turned off in my ashtanga yoga practice - didn't record the full class.  So I know I'd burned 700 calories, but the watch etc didn't know that.  But there is no place for an asterisk there - it would just show as a failure - so I walked around the house during every replay and commercial break just to keep the streak alive. 

  

[Owengeorge13]

Leg workout, hiit, some golf stuff, treadmill 25 minute walk

[tony@CIC]

This is a great thread. I wish more older golfers would follow a fitness regiment - both eating and workouts. The majority of the guys I play with are retired and have never been in our fitness center, are major overweight and have several beers right after our game. 

I generally spend 3 - 4 hrs a week in the fitness center following a combined strength training and cardio, set-up by a fitness guru.  Results are not too bad for a 77 yr old. FYI my prime motivation is better golf. 

[GolfSpy_KFT]

11 minutes ago, tony@CIC said:

This is a great thread. I wish more older golfers would follow a fitness regiment - both eating and workouts. The majority of the guys I play with are retired and have never been in our fitness center, are major overweight and have several beers right after our game. 

I generally spend 3 - 4 hrs a week in the fitness center following a combined strength training and cardio, set-up by a fitness guru.  Results are not too bad for a 77 yr old. FYI my prime motivation is better golf. 

I wish that more clubs had wellness centers for exactly the reasons you are stating! Many members at the club I belong to would really benefit from a fitness and performance center. 

[cksurfdude]

9 hours ago, tony@CIC said:

The majority of the guys I play with are retired and have never been in our fitness center, are major overweight and have several beers right after our game. 

Well at least those beers are after golf...

Haha but yeah I'm with you that better overall fitness is important - and imho gets even more important as we age!

In re which, I've been pretty good about almost daily exercise .. cardio and/or yoga and/or stretchy band conditioning and/or other spinal and mobility things from my Chiro and my PT.

Golf-specific - do some Orange Whip or Gold Flex (heavier) swings in the garage every few days.

Come on Spring!

[Owengeorge13]

Liift4 8 week workout.  Arms day, mobility, treadmill.  

[GolfSpy_KFT]

Been a solid start to the week so far with workouts. Thought I'd recap them with brief stats:

Monday

• Led a Mobility/Flexibility 30 minute exercise class at work for employees
  • 125 total calories burned
• Tabata HIIT workout (mountain climbers, skater hops, med ball slams, knee drivers) : 18:30 total time, 299 total calories burned
• 20 Minute Total Body Strength - Apple Fitness +, 288 total calories burned
• 5 Minute Core Workout - Apple Fitness +, 40 total calories burned

Tuesday

• 30 minute steady state cardio treadmill, 12% incline at 3.2 - 3.5 mph, 1.8 miles, 424 total calories
• Upper Body Dumbbell Workout, 22 minutes, 185 total calories
• 10 Minute Core Workout, Apple Fitness +, 91 calories

Today will most likely be a rest day with some active recovery and mobility if I can work it into the schedule. Quads and hip flexors are pretty sore today from the HIIT and Total Body workout Monday. 

Another thing I have been trying to focus harder on is increasing my protein intake throughout the day. With the uptick in cardio to my normal routine, I am finding myself in a near state of constant hunger. I mean it is NON-STOP. I would say part of this is due to the fact that I am being more mindful of what I am eating than I had been the prior few months, so I am more than likely consuming less calories. 

I've been trying to work on incorporating protein into everything I eat to try and help with this, and have a protein supplement I take daily as well. Snacks always used to be just whatever I could find, so that has been a nice added boost for protein. My biggest challenge is just consuming ENOUGH of it. I try to aim for 0.8 - 1 gram per pound of bodyweight. 

One of my go to snacks is a sliced apple with peanut butter, but I have made a change to it to increase the amount of protein I am getting with this snack. I have been using Dannon Oikos Triple Zero Vanilla yogurt and two tablespoons of PBfit mixed together. It ends up yielding 23 grams of protein, 16 grams of carbs, 2 grams of fat and 160 calories; add in your apple (typically around 80 calories for a medium sized one) and you're at 240 total calories and 38 grams of carbs. If you're a PB lover like I am, give it a try!

note: I am not a registered dietician and cannot legally provide or create customized dietary and nutritional advice.

 

[taylorjonasher]

On 1/3/2024 at 10:07 AM, 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.

Glad I found this thread! I have been thinking about starting one for a while, then decided to take a walk through the forums and see if there is one already. 

I'll go ahead and get all vulnerable with everyone and lay out my past, my current status, and goals. My fitness goals have been taking more of a front seat in my overall life over the last few years. Historically, I've been pretty athletic my entire life. In high school I played baseball with aspirations of playing in college, but when no offers came in to play anywhere I went to the local JUCO and put on 30 lbs of beer, pizza, and weed. The Marine Corps called shortly after and reignited my physical fitness lifestyle; I maintained what I needed to until my last year when I discovered Crossfit while in Afghanistan. I got pretty shredded and dropped all the way down to 174# from 190.

After getting out in 2009 fitness began to take a back seat thanks to the addition of 3 kids, some mental struggles with exiting service, and the increased demands of work and family. I put on 40# and ballooned up to 220. I decided that I needed to get back down to my "fighting" weight of 184, and picked running as the method to get there. I was running 20 - 25 miles a week for a year and half, ran a couple half marathons and a whole bunch of 5ks, 8ks, and 10ks. I got down to 188 in 2018, but have fluctuated between 190 and 205 ever since. 

In 2019, I decided to move away from running, mainly because I hated doing it. I was tired of my feet, hips and legs always hurting and tweaking small injuries that never seemed to fully heal. I got back into the gym, but instead of doing Crossfit, I moved into split cycle weight lifting with cardio mixed in on some of my rest days and have been there ever since. Over the last three years, I have gotten down as low as 187 (currently back up to 200), have had significantly fewer injuries, recomposed my body structure, and most importantly, used physical fitness and strength to improve my golf game. Last year I started the season as a roughly 18 handicap and finished at a 12.5 - not entirely due to increased fitness levels, but improving my physical capacity definitely played a large part in it. 

Now for what I want to do in the future and how I'm going to get there. To put numbers on things, I am aiming to get back down to 184 and turn this temple back into the sex machine that the ol' lady remembers from yesteryear. This is going to take a lot of discipline with my diet and will be my biggest obstacle. My wife stocks my pantry for my kids with Nutty Buddies, Oreos, several flavors of chips, and Little Debbies - all items that I enjoy crushing. I also am working to cut alcohol down drastically. I wouldn't consider myself a problem drinker, but social gatherings often times lead to 4-5 beers and the calories add up rather quickly. I won't deprive myself of having a couple cold beers with friends or one with dinner occasionally, but I am working to keep myself accountable with all caloric intake and maintaining my deficit. If I plan on smashing beers, I need to plan those beers around what I eat.  Additionally, with how busy as we are with activities, eating out ends up happening a couple times during the week and tracking caloric intake can become difficult. I've restarted using a food logging app and am aiming for a daily deficit of around 600 calories from my BSR of 2400. I haven't focused too much on macro intake but rather on total caloric intake and staying away from the BS in the pantry. 

To burn what I consume, I am aiming to hit the gym 4 times weekly and another one day of cardio. My current splits are Monday: Chest / Triceps + abs; Tuesday: Back / Biceps & abs; Wednesday: Running, rowing machine, or Assault bike, stretch; Thursday: Shoulders & Obliques; Friday: Legs & Obliques. Sometimes I will also get in a couple games of pickleball on the weekend or during the week, but not as much as I used to. I plan on posting my daily workouts here to keep myself accountable, or posting what I don't due if schedule or injury dictates otherwise. 

To recap my goals and give you guys ammunition to help keep me accountable:

Current Weight - 200.3

Goal weight - 184 lbs by March 15 (2# / week). I've got a cruise the 19th, and if I'm getting my back waxed I better be presentable on the front side too.

Fitness Goals - Continuous progressive overload, adding 10% every 4-6 weeks to split exercises

Golf Goals - Improve handicap to below 10.0 by end of 2024 season. I'm working on this through several facets of practice at home in conjunction with fitness.

 

If I stumble, pick me up. If I am not meeting my end of the bargain, remind me of what a weak b*tch I am and tell me to get back after it. 

Thanks in advance, looking forward to getting my goals and helping out everyone else!

 

[taylorjonasher]

Alright - time to post my yesterday stats:

Push / Pull Workout - https://connect.garmin.com/modern/activity/13628647316?share_unique_id=116

Calories consumed - 1,557

Calories burned - 3,149

Today I got my deadlifts in that I didn't have time to do yesterday. My lower back has been really tight, so trying to run 2 miles after deadlifts was too much today - I only made it 1/4 mile before I had to abandon it and move to stretching. Spent 12 minutes in the steam room stretching my back, hips, and legs. I will post my caloric log along with the workout links tomorrow. 

[taylorjonasher]

On 1/19/2024 at 4:51 PM, Jnoble89 said:

I am a fan of his instruction on the swing as well, but admittedly don’t know anything about his fitness program. 

Never seen his fitness app, but I've almost pulled the trigger multiple times on Fit For Golf. If you're not familiar with Mike Carroll, he is a trainer and plus handicapper who builds custom programs and has his own fitness app geared specifically toward golf. I have the app installed on my phone, but have never paid for the subscription or used it. Maybe someday...