janineslifegoals

[janineslifegoals]

If you sit and think about your "ideal fitness routine," what does it look like?

When I ask this question, I think most people tend to envision some very grandiose ideas that involve hours and hours of daily effort.

You don't need nearly as much time. Especially to get started.

A lot of those ideals are also cardio- and endurance-based.

That's totally fine, but the "main" goals of gaining muscle, gaining strength, and losing fat don't necessarily require them.

In fact, almost everyone can benefit from simple resistance training.

Some studies have shown ideal muscle growth in 3 sets to failure. That can be done in under 10 minutes.

Now, if you want to spend more time, by all means, do so!

This is just for those that keep putting off their progress because they overestimate the amount of work that needs to be done.

Hope you all have a great day!

[janineslifegoals]

OK Tumblr Geriatric Ward, let’s talk about your posture-

there are things you should be doing now to prevent yourself from starting to look like 🥀

Why does it matter? Future you would like to avoid the pain, limited motion, and fall risk that goes along with worsening posture.

What’s the focus?

1. Keep the flexibility in your spine

2. Stretch the muscles in the front

3. Strengthen the muscle in the back

Here are some simple things you can do daily while sitting and when you get up to go into the bathroom or the kitchen

Keep the flexibility by doing these repeated movements: 10 repetitions several times a day

The goal is to give yourself a double or triple chin. Keep your nose pointing forward, don’t let it tip up or down

Thoracic extension- use a chair with a seat back that comes up to the level of your shoulder blades. Try to bend back over the top of the chair without arching away from the seat back and without extending your neck. If the pressure from the top of the chair is uncomfortable you can place a towel there

Stretch the muscles in the front by using a door frame. This one will feel good afterwards

If this isn’t enough of a stretch you can do one side at a time. If you have the right arm up step forward with the right foot and turn slightly to the left. Then do it on the other side.

Strengthen the muscles in the back by squeezing your shoulder blades together for a count of 10 and then repeating 10 times. You can do this several times a day Hint: Don’t lift your shoulder blades up

There are lots more exercises for strengthening your back muscles but this is a good starting point and easy to do. I like doing it while driving

Tips:

Do the best you can

If it hurts stop

Envision future you saying thank you each time you do one of the exercises

[janineslifegoals]

5 simple exercises to awaken dormant muscles

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[janineslifegoals]

You CAN do deep squats, my friend!

[janineslifegoals]

When you get up and start a new exercise regime only to test positive for Covid a few hours later…

HOWEVER.

Will start again tomorrow. Today I have taken all my vitamins, moisturised my face, done a couple of life admin things…

Onwards and upwards!

[janineslifegoals]

Day One... 8th November 2023.

[janineslifegoals]

So I used to hyperfixate on exercise and going to the gym and working out. I used to have data coming out my ears around my own level of fitness and progression. I was the fittest I had ever been this time 16 years ago. I want to get back to similar levels (and it will take 1-2 years minimum and I need to accept that from the get-go).

So.

In an attempt to kick-start a hyperfixation with massive positive outcomes for my life I just signed up (and paid) to do a 12km walk in April 2024. Exactly 4 months away. Plenty of time to get there from where I am now (which is absolutely no where...)

HOWEVER - in the weekend I also registered my interest to participate in the NZ Navy School to Seas residential camp, which has a minimum fitness requirement. This camp ALSO happens in April 2024. (I have mentioned this to ONE person, and one person only, so this isn't something I am sharing with people because I am a little scared of failure, but also need somewhere to hold myself accountable and share my hurdles/successes).

Nothing like QUITE FIRM DEADLINES to make me freak out a little, but also hopefully kickstart some serious changes.

I am going to start by posting starting stats tomorrow, and then this will be a daily food and exercise diary and weekly measurements.

[janineslifegoals]

[janineslifegoals]

Thursday tomorrow... I want to get up at 6.30am and do some exercise. Then try and do some life chores and admin. So. Setting an alarm for 6.30am.

Vitamins

Drink 1L of water

Exercise for 20 minutes

[janineslifegoals]

Wish I could hyper-fixate on fitness and eating healthy like I can on reading fanfic...

[janineslifegoals]

Fingers crossed for new habit forming. I just danced/moved to music for 30 minutes. Really enjoyed it and didn't even have to leave the house. Now time to do the rest of my morning routine...

[janineslifegoals]

New Year's Eve...

[janineslifegoals]

Free Fitness Routine:

-Start from any fitness level

-Less than 15 minutes a day

-Full Body

-Build strength, muscle, mobility, and more!

-No sign up or anything. It's just there.

Share with your friends!

[janineslifegoals]

Participation in regular exercise or a single bout of exercise reduces perceived stress levels and cortisol levels. Exercise also helps reduce unhealthy drink and food consumption when people are stressed.

[janineslifegoals]

Doing workouts at least every second day. Feeling exhausted but good... The good type of exhausted. 🤣

[janineslifegoals]

Have had three sessions with my personal trainer so far and just did a solo workout. Have 51% body fat, so that's definitely something I want to decrease. Feeling good though.

Also did a sleep study on Monday night to see if I have sleep apnea, due to my extreme fatigue. Obviously being 123kg doesn't help that, so working on little bits everywhere. Tonight instead of nachos with the family I had salmon and salad.

I'm making getting myself healthy a top priority - as in I came home from work today and immediately went out and did exercise. I've never done that before, I've always been a morning exercise person. But right now it needs to be slotted in where ever I have the time and energy...

[janineslifegoals]

I met with a personal trainer on Wednesday - I am currently 125kg (~275lbs) and I used to walk half-marathons for fun. I then developed plantar fascia and walking became painful. I have golf & tennis elbow in my right arm, and de quervain's tenosynovitis in my left wrist. 

He asked me about what my goals were, if I had a weight loss goal - and I said no - I don’t. There is no ‘number’ where I will feel like it’s where I want to be, but I am pretty sure I will feel it...

I want to be able to walk long-distances again.

I want to be able to fit a pair of jeans from 14 years ago (I was 28 then so it’s not like I’d be expecting to revert to teenage-hood).

I’ve been doing RingFit on my kids’ Nintendo Switch for the last year to get me to the point where I feel capable enough to get the most of a Personal Trainer.

Am familiar with the exhausting struggle that it is and you are not alone.

“Boxing! Get in shape! All levels and all body shapes welcome! Try a free class today!”

yeah well i lasted 10 minutes through the intensive “warming” exercises and I couldn’t stand or lift my arms when it was time to actually put the gloves on. and the gym teacher kept pushing - positively, but still pushing - when I tried to slow down or just stop an exercise to catch my breath. i wanted to last through the whole class, and of course i couldn’t. i’m going from zero to intensive cardio, let me take it slow, please.

anyway that won’t do. i’m still looking for a way to exercise that would work with my depression and adhd and physical limitations (fat, wrist tendinitis, and that stupid ankle that twists all the time). autodiscipline never worked, i need a class that will force me to go at least once a week. pffffffffffffff

they always tell fat people to exercise, and yet make it so difficult to start exercising.