WOD 19-SEP-14 Tabata this

Intervals: 8 rounds of Pushups, Sit-ups and Squats.

Set your timer for  20 seconds work – 10 seconds rest.

During the work segment: AMRAP (as many repetitions as possible). (yes, work hard) (and count them so next time, you can notice how much you have improved).

20 seconds Pushups

10 seconds Rest

20 seconds Situps

10 seconds Rest

20 seconds Squats

10 seconds Rest

Repeat sequence 8 times.

No timer? No problem. Use this one.

50 Fit Workout 18-SEP-14

A mere 10 days from now, I will attend an advanced CrossFit Coaching Course. Even though I’m not as fit and trim as I want to be – strike that, WILL BE next year (i’ve been torturing myself with constant criticism, but I digress). From now until then, as an experiment, I will post some Workout programming. Please play along at home, give me feedback and help me improve. These are “on-ramp” workouts, not “fire-breathers” so don’t freak out. I’m including a “stupid small” starter to get you into the flow.

3 rounds for time:

10 burpees
20 squats
30 sit-ups

Post time to comments.

“Stupid small starter”: I can Just Do One and Declare Victory.

1 burpee, 1 squat, and 1 sit-up.

Instructions and Videos to help you be safe and get stronger:

Tips for good burpees (as if there is such a thing).

Improve your squat.

 Sit-ups (or why I use an Ab-Mat).

Choosing a food tracker & introducing the 50Fit MealLogger Group

Screenshot 2014-09-16 12.11.42

I want to track my food without spending lots and lots of time.  I’ve used a lot of on-line diaries (for counting calories and “macros”). And I’ve used a paper journal from time to time.  In our FB group, I asked for some suggestions.  Yesterday, I tried several food tracking apps. On Sasha’s recommendation, I’m going to use MealLogger for a couple weeks and see if it “sticks”.

So far, what I like about MealLogger is it’s fast and flexible. I’ve installed it on my iPad and my Android phone.  Plus it has a web platform too.  I like the other tools but I’m not sure how many of them I will use. I don’t want to record the same date in a lot of different places. One feature I will use is setting targets for carbs and protein.

The other feature I like a lot is Groups.  There is power in sticking with the herd.  I read somewhere that “you reflect your friends” – weight, income, lifestyle, etc.  I created a private 50Fit group on MealLogger.  Please join me over there for food, fitness, and fun.

Some other apps I tried out:

My Diet Tracker. Very simple. Take a photo, make a note. That’s it. The app creates a chron feed. You can edit the date/time to change the order, but you cannot edit the text.

Yumget – has a lot of potential. I like the screens and features. But. It. Crashed. Every. Time.  Deleted.

What are you using to stay mindful about your food choices?

I’mPossible Challenge

Over on the FB group, we have a challenge starting up.  Pick your own goal, etc., and get group support for achieving it.  I’ve pledged to donate to the NRA  next May if I run a 10k in over 60 minutes and weigh in above  my goal weight (and body composition of under 25%).   I will be measuring the following:

  1. Waist (wkly)
  2. Hips (wkly)
  3. Weight (daily) (I use a weighted average, so I don’t get too crazy over the day-to-day variations)
  4. Body Fat % (daily – though my impedance scale is highly correlated to hydration) – I will use calipers too, and for the final measurement, a “trusted third party” (probably my trainer)
  5. Total Sleep (Hours) (daily) (my pedometer does this if I remember to press buttons)
  6. Sleep Quality (1-7) (I changed the scale from 1-10 to 1-7 because it’s easier)
  7. Fasting Blood Sugar (daily)
  8. Morning pH (daily) (I bought the strips today)
  9. Postprandial Blood Sugar (occasionally)
  10. Total Steps (daily – goal > 10k) (which is basically two long walks a day).

What’s something you’ve always wanted to achieve that seems just out of reach?  Make it up! and then make it happen.