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Health & Fitness

Discussion in 'Off Topic Chat' started by Haltus Kain, Nov 19, 2014.


*Schwarzenegger voice* MUSCLES!

  1. 1. Fitness Enthusiast

    14 vote(s)
  2. 2.

    21 vote(s)
  3. 3.

    34 vote(s)
  4. 4.

    7 vote(s)
  5. 5. Couch Potato

    11 vote(s)
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  1. Fitness is on my 'todo' list.. you know that one that you never have time to get on with. Hopefully a Nabu will motivate me a little more.

    Ideally I'd find a way to be more active at work; I like the 20 push-ups idea! (Might be a little awkward in front of customers though!)
  2. Surrealist

    Surrealist New Member

    I'm always sitting while at work so I try to watch what i eat as best as i can.

    I do try to walk whenever possible though.
  3. FreekPAlmeR

    FreekPAlmeR New Member

    If you wanna make the most of a gym membership, use the equipment you don't have.
    Treadmills are a terrible workout due to the fact it's impact work. Especially if you are on the slightly heavy side. Sit down bike, Rowing or even swimming are the far better options.
    Make sure to have rest days and don't compete. Anyone at the gym that wants to be taken seriously shouldn't go in to compete. Anyone that competes saying "I can bench blah blah" or "I ran 500 miles today" should be humble in that and not brag or go rejoin the Proclaimers (see what I did there)
    Set yourself achievable personal goals and stick to them.
    Don't work out when injured and remember to balance your diet. There not point running 5 miles a day if you aren't eating right, you will do more harm than good.
  4. MrDisco

    MrDisco Member

    I'm a couch potato and don't want to be one any longer. I cut out pop and am trying to reduce my processed food intake and carbs, drinking water, taking the stairs instead of the elevator. Beyond that I'm at a complete loss as what else I should be doing. There's so much overwhelming, and conflicting, info out there that for a complete newbie like me it leaves me confused.
  5. lewisbayley13

    lewisbayley13 New Member

    I've recently taken up Jiu-Jitsu, man is it a workout! Having to use your whole body constantly is something i am not used to at all. Really good fun though!
  6. HaltusKain

    HaltusKain Well-Known Member

    Air Force situps are actually easier than what you're probably used to.

    When I did fitness testing for law enforcement agencies, we had to have our fingers overlapped behind our head, and touch our knees with our elbows for a situp to count.

    With the USAF, your arms have to be crossed over your chest and your elbows only have to make contact with your thigh. It's like half of what I would consider a normal situp.

    USAF Situp:

    Law Enforcement (what I'd consider 'normal') Situp:

    The USAF version is literally half the range of movement. :stuck_out_tongue_winking_eye:
    70 USAF situps still requires you to be in good shape; but 70 'normal' situps would be pretty insane (in 1 minute).
    Bugenhagen likes this.
  7. HaltusKain

    HaltusKain Well-Known Member

    The reason there's so much conflicting info is that everyone's body responds differently to pretty much everything, including food and workout routines. Finding out which ones work for you is an annoying but necessary part of the process.

    The steps you've already taken are a HUGE step in the right direction. Chopping out the soda alone, you should be feeling a positive difference within just a couple weeks. Soda is one of the worst things you can put in your body.

    Drinks in general are where most of us could improve. Outside of soda, one of the worst offenders are things like Starbucks - pretty much everything on their menu is PACKED with fat and sugar. Then there're things like fruit juice drinks that pretend to be a healthy alternative, when really it's basically just sugar water.

    Anywho, if you can afford it, you might consider looking into a personal trainer. Don't go for the type of plan that has them following you around every second of a workout, unless you really need them to be there for accountability sake. Instead, look for something like a monthly plan and evaluation: i.e., they'll sit you down and talk about what your goals and current lifestyle are; provide a month schedule of specific work outs, and some dietary recommendations. For the next month, it's on you to adhere to the schedule and recommendations. At the end of the month, you do an evaluation of everything, get a new schedule, etc. Something like that should cost around $60 per month (compared to the setup where they're at your side constantly, which will run closer to $60 per hour!).

    Otherwise, just keep hitting up the web until you have a good idea of what you need to do to meet your goals. If you run into conflicting info, just pick one and try it for a couple months - if you don't get results, try the other one. Remember everyone's body responds differently, so a routine that was crazy-effective for one person might not do squat for you, so keep trying until you find one that works.
    MrDisco likes this.
  8. nexhia

    nexhia Guest

    Ok now that's just cheating, didn't even think you can do it that way. 70 'normal' ones might be insane but what in this world isn't lol
  9. OhHeyItsBecky

    OhHeyItsBecky Active Member

    I'm a huge fan of protein shakes and green smoothies. One of those are normally my go to for pre-breakfast/breakfast. I used to love to run but that's been pretty non existent since I had my son 4 1/2 years ago. But, since I can go outside and run, I do a lot of cardio activities on my stairs. My normal cardio routine is 2 stair hops, 10 stair jumps (jumping from first to third, third to fifth etc), 6 wide run then hop in/out, 100 level toe taps, 10 push up tuck ins, 30 lateral at squat, 40 run in 2 cross in 2. I do 3-5 rounds and end with a (up to 5 minute ) low plank hold. Then I'll do a day with arms using 7-10lbs dumbbells, kettlebell, or a 6lbs medicine ball or a mix, a different day legs and abs with resistance bands and loop bands, squats, squat jumps, lunges, wall sit, calf raises, bridges, superman, mountain climbers, Russian twists, mountain climbers, burpees, flutter kick.

    But I'm a huge believer/supporter of the "abs are made in the kitchen". Drinking lots of water and eating properly is very important. I'm a huge baker and I've found ways to turn almost every baking recipe healthier as well as make things with protein powder; like protein donuts and I probably have at least 50 recipes for protein muffins/cupcakes.
    Haltus Kain likes this.
  10. MrDisco

    MrDisco Member

    yes I also stopped drinking juices a while ago for that very reason - loaded in sugar. i just stick with water and tea now days.

    i've thought of going that route as well. i think my immediate goal is to try and get 30min of walking a day as a start.
    Haltus Kain likes this.
  11. HaltusKain

    HaltusKain Well-Known Member

    Green smoothies is something I've never looked into. Basically just blended veggies, right? What are the advantages over just eating a salad or broccoli or something?

    Also I'd love to see your baking recipes, if you're willing to post them! Having had such a huge focus on physical activity and eating right these past few months in preparation for Basic Training, I've found that I'm CONSTANTLY craving things like cookies and brownies, and all the gooey deliciousness that comes out of an oven... and pretty much just tell my tongue/stomach to f#@$k off whenever I see or smell something like that, but healthy versions would definitely be welcome!
  12. Bugenhagen

    Bugenhagen New Member

    That sounds excellent! What I did was the "Couch to 5K" program, which will train you to run 5k in a little over 2 months time, with three 30 minute walk/run intervals a week.
    MrDisco likes this.
  13. HaltusKain

    HaltusKain Well-Known Member

    I go for water mostly too. It is nice to have some flavor though - one thing I like to do is get an inch-or-so long piece of ginger root and put it through a garlic press to turn it into paste (requires quarter-inch or so slices, with the grain of the ginger lined up with the hole of the press... trying to press it against the grain will not work). Put the paste in a gallon jug of water and keep it in the fridge. Since ginger is so strong, the flavor really comes through. Works great! (if you like the taste of ginger, that is :stuck_out_tongue_winking_eye:)

    I've heard of people doing similar things with cucumber slices, but that tastes funky imo.

    My only advice on the walking bit is to change the route up. Walking the same lap around the neighborhood gets really boring really fast. Best thing there is to find any hiking paths in your area and hit some of those up.

    Or get something like this rigged up:
    (my computer desk set up from a few years ago :blush:)








    nexhia, OhHeyItsBecky and MrDisco like this.
  14. MrDisco

    MrDisco Member

    do you have a link that explains this program?
  15. MrDisco

    MrDisco Member

    wow that's hardcore! I don't think I'm coordinated enough to handle that.
  16. OhHeyItsBecky

    OhHeyItsBecky Active Member

    Green smoothies are leafy green based, I normally use baby spinach, kale, or a mix. But you can toss in any fruit or veggies with the greens (spinach, kale, chard, dandelion greens, arugala, collard greens, etc). But they do recommend rotating your greens weekly if you drink a smoothie everyday. My normal one is about 2 cups baby spinach (or 2 cup spinach 1 cup kale), a ripe banana, strawberry Greek yogurt, 1Tbsp Chia seeds, 3Tbsp hemp seeds, and 2tbsp flax seed, and coconut water, and a sprinkle of cinnamon/ginger. I like it as a wake up, helps me feel energized and I know I'm getting in a bit of extra green nutrients for my morning.

    What are your favorite sweet treats? I'll go through my recipes.
  17. HaltusKain

    HaltusKain Well-Known Member

    I personally like anything that's dense or gooey; as opposed to cakey or airy. Pretty much any kind of 'bar' or the denser side of cookies or brownies.

    And thanks! Looking forward to this. :blush:
  18. OhHeyItsBecky

    OhHeyItsBecky Active Member

    Here are a few.

    Cosmic Protein Brownie
    1/8 cup almond meal or almond flour, 3/4 scoop chocolate protein powder, 1 tsp baking powder, 1 egg white, 2 TBSP unsweetened applesauce, 1 TBSP dark chocolate cocoa powder. You can also add cacao nibs or dark chocolate chips for the extra gooey if you want. Mix together, spray small bead load tin. Bake at 350 for 7 minutes. Topping with 1/4 scoop chocolate powder and water to make a paste (or melted cacao nibs). Macros: 300 calories, 12 grams of fat, 20 grams of carbs, 30 grams of protein.

    No Bake Chocolate Oatmeal Protein Cookies
    1/8 cup unsweetened almond milk, 1 scoop chocolate protein powder, 1 TBSP cocoa powder, 1/4 cup dry oats and wax paper. Mix together and plop onto wax paper, stick in fridge until cold and eat. Macros for recipe: 290 calories, 23 net carbs, 33 grams of protein.
    *I like to add about 3 TBSP of nut butter to the mix, then it tastes like reese peanut butter cups

    Rice Crispy Treats
    2 cups brown rice crisps, 1 scoop vanilla protein powder, 1/4 cup honey, 1/4 cup nut butter, 1/4-1/3 cup dark chocolate. Coat spatula with cooking oil or butter spray so it doesn't stick. Mix everything together, besides the chocolate, and press into a 8x8 oiled baking dish. Melt chocolate and pour over top.

    Cookie Dough Bites (Paleo, Gluten, Grain, Egg, and Dairy free)
    3TBSP coconut oil, 1 1/2 tbsp coconut milk, 3/4 tsp vanilla extract, 2 tsp honey, 3/4 c almond flour, 3 tbsp chocolate chips or cacao nibs plus extra for drizzling.
    Whisk together coconut oil, coconut milk, vanilla, and honey. Using a rubber spatula, mix in the almond flour until combined. Careful not to over mix or it'll become oily. Fold in chocolate chips and refrigerate batter for 30 minutes. Roll chilled dough into balls and place on cookie sheet lined with parchment paper. Melt left over chocolate and drizzle over cookie dough bites.

    Peanut Butter Cup Banana Bread (Gluten, grain, and dairy free)
    2c almond flour, 1 tbsp arrowroot powder, 1 tsp baking soda, 1/4 tsp salt, 1 cup mashed ripe bananas, 1/2 c creamy nut butter, 1 tbsp honey, 2 eggs, 1/3 c coconut milk (full fat), 1/4 c coconut oil melt, 1/2 c dark chocolate chopped or chips.
    Pre-heat oven to 350. Line 81/2 x 4 1/2 inch loaf pan with parchment paper. In large bowl, mix together dry ingredients. In a food processor or by hand, mix the wet ingredients until creamy. Pour wet into dry and mix together with spatula. Pour batter into loaf pan and top with dark chocolate chunks if desired. Bake at 350 for approximately 40-50 minutes, check with toothpick to make sure it comes out dry. When it is dry, it is done. Set pan on wire rack and allow to cool.

    Vegan Blueberry & Coconut Cheesecake
    BASE: 1/4 c raw almonds, 1/4 c unsweetened dried shredded coconuts, 1/2 c raisins (if desired), 1 tbsp water
    Cheesecake layer: 2/3 c cashews (soaked overnight & drained)
    1/4 c fresh coconut meat, 1/2 c coconut milk, 1/4 real maple syrup 1/2 lemon juice (2 tbsp).
    Top Layer: Fresh blueberries and coconut shavings
    Put all ingredients for BASE in food processor until crumb texture, if added raisins add now. Place silicon muffin cups into muffin tin (paper will work but harder to get out without sticking). Press a heaping 1 tbsp of crust into each bottom and place in freezer while preparing cheesecake. In a blender or food processor, blend all ingredients for the CHEESECAKE LAYER until silky smooth. Pour onto base layer and return to freezer, let harden and pour final layer on top. Cover and keep in freezer until ready to serve. Let defrost until soft.

    2/3 c oat flour, 1/2 c almond flour, 1/4 c coconut flour, 2 eggs, 1 ripe banana, 1/3 c each: milk of choice, coconut oil, and cacao powder, 1 tsp vanilla, 1 1/2 tsp baking powder. Melt coconut oil, add milk and let cool a little. Mix the flours together and add melted coconut oil and milk. Add the rest of ingredients and mix. Bake at 350 for 30-35 minutes. Let cool and store uneaten in fridge.
    Haltus Kain likes this.
  19. Bugenhagen

    Bugenhagen New Member

    Sure: http://www.coolrunning.com/engine/2/2_3/181.shtml

    Basically it's 3x~30 minutes a week. You start with mostly walking and some jogging, and gradually increase the amount of jogging, until you finally notice that you're jogging for the entire 30 minutes :)
    The app was a great help, just do what it tells you to do while listening to your own music.
    OhHeyItsBecky likes this.
  20. HaltusKain

    HaltusKain Well-Known Member

    So my wife and I got an icecream maker for xmas, and today I figured I'd try prepping a protein shake ahead of time and running it though the icecream maker to see if the result is anything like legit icecream.


    I didn't use any special ingredients - just skim milk and protein powder. It should set up a bit more once it's been in the freezer for a bit, but coming straight out of the icecream maker, the texture is a lot like a "frostie" (I think that's what they're called... been years :stuck_out_tongue_winking_eye:) from Wendy's, if you've ever had one of those.

    Process didn't effect the taste at all - which is fine, since the brand I use actually tastes pretty good (Muscle Pharm's "Combat" line of protein powder, Cookies & Creme flavor [tastes like vanilla to me, but without the medicinal nastiness of most brands of protein shake]).

    Post workout icecream... HELL YEA!! :D

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