10 days until we start the April Challenge. - Strength & Flex

Strength & Flex

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10 days until we start the April Challenge.

Realfoodieclub profile image
37 Replies

It will be the sort of challenge everybody can get behind, I am a great believer in inclusivity when it comes to our fitness so you will be able to make it fit with yourself.

I am thinking along the lines of

150 mins (or working up to if you need ) a week raising the heart rate a bit.

nhs.uk/live-well/exercise/

And two sessions of stregnth work.

The (working up to) 150 mins can be anything that makes YOU a little breathless and feel worked, for some that could be a run, a cycle, a swim a Zumba class, that sort of idea.

For others it could be working up to a 5 Min Walk for 5 days with the thought to building that up every week. Or it could be working to incorporate these sitting exercises in to your week

nhs.uk/live-well/exercise/s...

The main thing will be to take the brief and make it fit in and manageable for yourself.

Here is a good list for the stregnth days to have a look at.

nhs.uk/live-well/exercise/g...

So thinking caps on, you have 10 days to get your plans together.

Rfc x

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Realfoodieclub profile image
Realfoodieclub
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37 Replies
UnfitNoMore profile image
UnfitNoMore

Bring it on

skysue16 profile image
skysue16

I need to make a plan!!

UnfitNoMore profile image
UnfitNoMore in reply to skysue16

I have a few... thinking through my options... I did a light dumbbell session earlier and it seems 4kg ones weren’t what they had in mind... well, that’s what my arms and shoulders are saying anyway 😂

skysue16 profile image
skysue16 in reply to UnfitNoMore

My problem is motivation - I find repeated exercises rather boring!

Realfoodieclub profile image
Realfoodieclub in reply to skysue16

I shake mine up quite a lot and I am a big fan of fast circuits for that reason. If you let me know what sort of equipment or things you can use I will come up with a circuit for you if you like 😀.

skysue16 profile image
skysue16 in reply to Realfoodieclub

Thank you! I haven't really got any equipment, except a couple of 'weights'. I can of course use the stairs, banister on landing etc. When I am outside walking/running I use the picnic benches, gates and trees for the strength&flex exercises.

Realfoodieclub profile image
Realfoodieclub in reply to skysue16

Don’t forget if you want to use them again the ones from the 61 day core are still up on my website, it is in the middle of a little make over but that part has been done.

realfoodieclub.ovh/page13.html

GoogleMe profile image
GoogleMeGraduate in reply to skysue16

This is why I moved to yoga. I do have a personal practice but that evolves and I add and remove elements to what I am feeling on the day... plus do some online classes to spice things up a bit (and occasionally remind myself why I don't do that particular pose!)

UnfitNoMore profile image
UnfitNoMore in reply to skysue16

I don’t do the same workout twice in a week... variety keeps me going.

JaeTEF profile image
JaeTEF

Can't wait!

Realfoodieclub profile image
Realfoodieclub in reply to JaeTEF

Brilliant, I think it is going to be fun. 😀.

Maddee_6333 profile image
Maddee_6333

Oooo. Those exercise routines are new to me. Though I may have to invest in some Tena Lady before I do a lot of jumping... 🤫

Realfoodieclub profile image
Realfoodieclub in reply to Maddee_6333

Hehe, worth it 😉.

jayval70 profile image
jayval70

I’m in 💪

Realfoodieclub profile image
Realfoodieclub in reply to jayval70

Brilliant, looking forward to seeing what everyone is going to do. 😀.

Getfitok profile image
Getfitok

I manage (usually) 2 runs a week, but struggle getting motivated to do s&f (don’t know why because I don’t need to leave the house, it’s easier than running & I enjoy it when I do it). So hopefully this will give me some inspiration to just get on with it 😂

Realfoodieclub profile image
Realfoodieclub in reply to Getfitok

You are not alone with that, I don’t know why it feels harder to motivate ourselves, but it does😀. We can all help each other to keep going. Rfc x

UnfitNoMore profile image
UnfitNoMore in reply to Getfitok

I think the reasons you state make it harder to motivate. I don’t have to leave the house... so I get to see my lovely oh so comfortable couch and I know I can sit on it and watch some prime comedy... BBC Parliament is really funny! Also sometimes the workout can seem so easy compared to running 5k that the voices in my head tell me it’s not doing much, and it’s hardly worth doing. Luckily I suffered a knee injury during C25K and can see just how much better the running is with strength in my joints... and I’m now not neglecting the flexibility as much as I have previously. For me, like with the running, I need a plan... I’m doing some workouts on Nike because my running plan sends me to them, and the picking core, arm, back, shoulder work for my rest days... I’m writing it down every Sunday and sticking it on the back of the toilet door.

Getfitok profile image
Getfitok in reply to UnfitNoMore

I know that s&f is good for the core which in turn is good for running & badminton, which I’m trying to improve, so I must be more disciplined & just get on with it. There, I’ve committed myself 😊

Realfoodieclub profile image
Realfoodieclub in reply to Getfitok

Badminton, now there is a good cross training activity. Especially if you play singles 😀. For most of us it is just finding that thing that makes us do it. I am terrible at that. 😀.

Realfoodieclub profile image
Realfoodieclub in reply to UnfitNoMore

Great idea, my fridge often has a train8ng plan attached to it, I love physically ticking off things 😀. That works for me.

Millsie-J profile image
Millsie-J

This looks great Rfc, just what I need to mix it up a bit! The belly dance looks great...... i bought a beaded belt from Egypt a couple of years ago.... I might get to use it! Im running ir walking most days but these will help add variety!

Realfoodieclub profile image
Realfoodieclub in reply to Millsie-J

You have just reminded me my Dad bought me some mini cymbals for belly dancing years ago, I will look them out 😀

Bluebirdrunner profile image
Bluebirdrunner

I'm in too...just checked out some of the new videos you have posted Rfc, and am keen to get moving. 😊xx

Realfoodieclub profile image
Realfoodieclub in reply to Bluebirdrunner

Brilliant, they do look fun don’t they.

Anon_junk profile image
Anon_junk

I am in! I am currently in week 4 of s&f and week 6 of c25 and was looking for motivation for strength exercises on my "rest" days. This will hopefully give me the push I need.

Realfoodieclub profile image
Realfoodieclub in reply to Anon_junk

Brilliant a bit more stuff to have a go with when you graduate S&F.

Bluebirdrunner profile image
Bluebirdrunner

**Update**

I see we are starting on the 1st April...but there is no time like the present...I've JUST DONE the basic aerobic workout 😥 as its been a while since I've done keepfit to music...

Still in one piece😆

The belly dancing and laBamba look great too, and I'm hoping to move onto them soon...

Exciting stuff Rfc, thanks again for the motivation and getting me off the sofa!😊xxx

Realfoodieclub profile image
Realfoodieclub in reply to Bluebirdrunner

Well done, that’s what we like to see, eagerness 😀. Rfc x

Jogunlikely profile image
Jogunlikely

This is just what I needed as losing impetus with my S&F. Love the links to the classes and think I'll kick off with belly dancing tomorrow. Though I doubt I will look anything like the instructor 😂

Realfoodieclub profile image
Realfoodieclub

I am very uncoordinated when doing classes, I do prefer doing them when no one can see me 😂😂😂. Have fun with your bellly dancing,

jayval70 profile image
jayval70

Ok I have made my plan. I have just completed B210k and so am now going to use April to consolidate and try out some new things like I did after C25k. So my plan is to try lots of different cardio and strength and stretch things, then report in and tell you how they went. Hopefully this will help me find some things I enjoy and can stick to, plus reporting in might increase the traffic on the forum and keep me accountable 💪💪💪

Realfoodieclub profile image
Realfoodieclub in reply to jayval70

That sounds great, I like the idea of trying different things, I will look forward to seeing what you try. Rfc x

shadowboxer profile image
shadowboxer

Sounds like a plan

Realfoodieclub profile image
Realfoodieclub in reply to shadowboxer

Brilliant. Rfc x

Oldfloss profile image
OldflossAdministrator

Hello... I'm new on here and not sure how all this is working, as I am so late to the party! I am going to have to think where to begin!

Realfoodieclub profile image
Realfoodieclub in reply to Oldfloss

Hello you. We have two ready to start at the moment, one in April to get us started then the longer one of your three goals. healthunlocked.com/strength... still have time to get your thinking cap on. Rfc x

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