April Challenge week two - Feel free to join - Strength & Flex

Strength & Flex

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April Challenge week two - Feel free to join

Realfoodieclub profile image
25 Replies

April Challenge, how are we all doing. I am seeing some great positive posts over the last week which is so good to see.

What we are doing.

Are you all ready. Have you made your minds up what you want to do? This challenge can help to kick start your personal Marker goals.

healthunlocked.com/strength...

I am going to add my first goal into my training plan for April so hopefully by the end I might of achieved my first goal

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

Here are few webpages from the NHS for any one who is struggling to decide what to do. The first section is for those beginning their fitness journey.

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

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

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

This section is some general ideas

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

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

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

For those already further on in their journey

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

Some safety messages for all abilities

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

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Realfoodieclub profile image
Realfoodieclub
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25 Replies
Realfoodieclub profile image
Realfoodieclub

Quiet week for me, still managed to do move every day but made a massive mistake, because I was on reduced exercise for recovery I decided to do spring cleaning, well I swear that was harder than exercising, lugging furniture around and up and down stairs for three days, was only supposed to be a couple of hours work 😂😂😂. I had one session of NTC, I did the running cool down, quite impressed with that. Physio on my hamstrings this afternoon then back to HM and strength training this week, Good luck to you all.

UnfitNoMore profile image
UnfitNoMore in reply toRealfoodieclub

Well done RFC... can’t remember which workout it’s on, several have 30 second breaks, but one of them actually has a video demonstration of a guy just standing there... maybe some people get “rest” confused.

GoogleMe profile image
GoogleMeGraduate

I only got a couple of yoga sessions in - both classes. The first one was a bit too excellent for the core and the next one turned out to work on the same areas and it was no week to be loading on the pain... although really what put me off was almost causing a major conflagration with my candles.

UnfitNoMore profile image
UnfitNoMore in reply toGoogleMe

Too excellent for the core? Torture then? Well done so far... we shall all progress.

GoogleMe profile image
GoogleMeGraduate in reply toUnfitNoMore

Alright at the time but since... hmmm. Worth doing both those classes again in future but she did say that you could work up from just one repetition (but not until I'd already done several...)

UnfitNoMore profile image
UnfitNoMore in reply toGoogleMe

That may have been useful up up front info!

Realfoodieclub profile image
Realfoodieclub in reply toGoogleMe

Core muscles that have been worked aggressively is the worst muscle pain in my book. Legs, arms chest it is manageable but the core it effects everything and every movement, Take care. Rfc x

Bluebirdrunner profile image
Bluebirdrunner

Hi all,

Still feeling motivated a week in.😊

Managed something every day apart from Thursday ( still did my three games of 10 pin bowling in the league🎳)

Mon. Ran 6.2k

Tue. Pilates for beginners video

Wed walk 7.35k

Thurs.......🎳

Fri Walk 9.5k

Sat Run 5k

Sun Aerobics video

Mon Run 4.2k

Also doing well on the portion control front. (I hope) I bought the eight week blood sugar diet recipie book ( thanks for the idea Floss) and trying some ideas from this. Have a holiday coming up and need to squeeze into more summery clothes.

As for my third goal....I have plans, but for later in the year😉

Keep up the exercise everyone! 😊xxx

UnfitNoMore profile image
UnfitNoMore in reply toBluebirdrunner

Way to get this party started... nice variation and some good running in there.

Bluebirdrunner profile image
Bluebirdrunner in reply toUnfitNoMore

thank you! 😊... running up hills more now too rather than avoiding them😆x

UnfitNoMore profile image
UnfitNoMore in reply toBluebirdrunner

Same here... they still scare me when I get to the start of the incline though 😂

Realfoodieclub profile image
Realfoodieclub in reply toBluebirdrunner

That is a great first week well done, MrRfc plays lawn bowls and I am convinced it is equivalent to hours of lunges and squats, indoor bowls will be the same 😀.

UnfitNoMore profile image
UnfitNoMore

Week 1 was great... week 2 has begun.

Had a good brisk walk for 20 minutes on the school run. 20 planking when I got back... 5x2 high and 5x2 low. Lunch then today’s run... a whole 0.5 mile tempo job, so that was 4 minutes, hardly worth going outside for. Just decided to hit up NTC and do the routine boxer arms... quick scan of it and it looks good. Gave it 100 % in the boxing bits and was in the last round, knowing that I had it now... modified press up low hold 30 seconds? Oh, it’s changed... normally I do 20 of this, and I’m sweating already, 30 was a struggle, but it was a good way to finish. 😀

Nope... there was more... chest to floor burpees! NOOOOOO! Wow these hurt and I had to do them for a minute. I’ve looked them up since and one name they’re know as is “bastardo” apparently... I know why now😂. Shoulder gators and I’m done... water needed! Now gonna collapse in a heap on the couch for a bit 😂

W2D1 done... hope I have something left for day 2.

Annual weigh in too... I’m always +/-4 of the top of healthy BMI... not this year, I’m a whole stone up on this time last year... so now I have to burn that back off and tweak the nutrition... decided that I will fuel the exercise though.

Bluebirdrunner profile image
Bluebirdrunner in reply toUnfitNoMore

Phew....you are definately on it!!😆

Well done on your workout😊x

UnfitNoMore profile image
UnfitNoMore in reply toBluebirdrunner

It’s been nice watching my calories for the day go up! Earned 550 extra for the day 😂

Bluebirdrunner profile image
Bluebirdrunner in reply toUnfitNoMore

We had cauliflower rice tonight...a first but not a last! Baked with cumin and paprika, then coriander stirred in. Surprisingly good👍😊xx

UnfitNoMore profile image
UnfitNoMore in reply toBluebirdrunner

Sounds good... I may have to try that!

Realfoodieclub profile image
Realfoodieclub in reply toUnfitNoMore

I was looking at burpees the other day, I am a long way off looking anything like they do on the videos, but I guess we all have to start somewhere 😀.

UnfitNoMore profile image
UnfitNoMore in reply toRealfoodieclub

We do... and after today I’d say we all have to retire somewhere too 😂

Getfitok profile image
Getfitok

Did well this week & exceeded my planned 180 mins of activity.

Monday did a run, some walking & s&f.

Wednesday went swimming & walking.

Thursday played badminton.

Saturday gardening.

Sunday a run, s&f, gardening & a walk.

Probably won’t be able to keep this up though, won’t be swimming in school hols as it’s mega busy & gardening depends on the weather, but will try to achieve 180 mins overall. 😀

Realfoodieclub profile image
Realfoodieclub in reply toGetfitok

That is a mega week well, done, they are hard to keep up with but I like having the thought I can pop them into my routine every now and then, for me it makes me feel powerful and strong to know I can do these sort weeks when I choose. 😀.

Stoozie profile image
Stoozie

Hello, may I join in?

I wasn't sure where/how to start, and am a busy mum of 4 little boys, so I wanted to try to make my strength work fit in and amongst 'real life'. So last week I bought 2x500g wrist/ankle weights, thinking I could wear them on my arms when cooking/folding laundry/gardening, or on my ankles when walking slowly with my 4 year old.

Happy to receive any tips/feedback.

Cheering you all on in your journey :)

Realfoodieclub profile image
Realfoodieclub in reply toStoozie

Of course you can join in, Welcome. I don’t mean to be a party pooper but you are asking a lot by strapping them on you. That is a lot of weight without any regulation. My advice would be to put them on a worktop in the kitchen and throughout the day pick them up and do different exercises with them. Say bicep curls while the kettle boils, give me a little time today and I will come up with a collection of different ones for the kitchen for you if you would like 😀.

Realfoodieclub profile image
Realfoodieclub in reply toStoozie

nhs.uk/Livewell/fitness/Doc...

These can be done with one or two of your weights.

nhs.uk/Livewell/fitness/Doc...

This one is good for your core muscles.

nhs.uk/live-well/exercise/1...

If you use the weights in this one rather than the band, that should give you a good selection of exercises to do throughout the day.

Also don’t for get to do a proper squat everytime you sit down, which I know with four kids won’t be as often as you would like 😀

Rfc x

Stoozie profile image
Stoozie in reply toRealfoodieclub

Many thanks for taking the time to find those for me :)

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