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500 Mile Goal for 2016

   

500 Mile GoalFor 2016 I’ve set a 500 mile goal in Runkeeper. I had no idea you could even do this, but last week I was cruising through Instagram and saw someone posting about how they had set a goal in there. I figured since I use this app to track my walks it would be a great motivator to get moving more. The original poster that inspired me to add this goal had set theirs at 2016 miles for the year. Most admirable, but I knew that was probably outside my league.  After a lot of internal back and forth I decided that 500 miles was probably doable for me. Not a distance so high I couldn’t reach it, but not so low that it was easy.

       

I had a bit of a tough time figuring out how to actually set the goal.  Once you are in the Runkeeper go to the menu, then the “Me” section, then click on the “Goals” section.   To add a goal click the little trophy in the upper right hand corner (this is for the Android version, not sure if iOS differs).   I use the free version and it allows one walking goal to be set, but you can also set an additional running goal if you want to split things up.

A 500 mile goal may not be for everyone, but for me it feels pretty darn good.  Now if the weather would cooperate just a bit I could get out there and start logging these miles. 🙂

Do you use an app to track your miles?  Have you ever set a goal in Runkeeper or a similar app?

About the Author
Alicen Ronan is a Kansas City personal trainer, fitness coach and writer. She has been a certified personal trainer since 2009 when she decided that she wanted to help others make positive lifestyle changes. She is available for personal training and fitness coaching 7 days a week both in the Kansas City metro and virtually.

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30 Day Push Up Challenge

   

There are many benefits to doing push ups.  They’re equipment free and there’s at least one version almost anyone can do.   Push ups are a compound exercise that targets your chest and also incorporates upper arm and shoulder muscles, as well as your core and back.   Push ups can help you improve stability in these areas and also increase strength.  If you’re not doing push ups now may be just the time to start!

       

This 30 Day Push Up Challenge is geared more towards the beginner.  It starts off with a basic wall push up, moves to a knee push up and then up to the standard push up.  The last few days incorporate some slightly modified, more advanced push ups.  Here’s are some helpful videos on how to do each push up version:

Wall Push Up

Knee Push Up

Standard Push up

Hand Tap Push Up

Thigh Tap Push Up (aka Side Tap Push Up)

Single Arm Raise Push Up

30 Day Push Up Challenge

I recommend printing off this graphic and crossing off every day you complete:

30 Day Push Up Challenge

Improving your push up should be a challenge, but don’t hesitate to modify things if you need to.  You want to focus on good form to get the best results so make sure to check out the video links above for reference.  Revert to an earlier day in the sequence, shorten the number of reps or substitute one kind of push up for another if needed. The goal here is to gradually add activity and improve a little each day no matter what your fitness level. And remember, you should check with your doctor before beginning this or any exercise program.

If you want to participate in more fun workouts give these a try:
30 Day Wall Sit Challenge
30 Day Plank Challenge
20 Yard Dash Workout Routine
Killer Countdown Workout Routine

About the Author
Alicen Ronan is a Kansas City personal trainer, fitness coach and writer. She has been a certified personal trainer since 2009 when she decided that she wanted to help others make positive lifestyle changes. She is available for personal training and fitness coaching 7 days a week both in the Kansas City metro and virtually.

If you liked this article please share it with your friends! Use the share buttons to post it to Twitter, Facebook, Google+, Pinterest and more.

Sign up for the Newsletter

This post may contain affiliate or sponsored links. Any link which leads to items/services for purchase outside this website may result in a commission or flat rate payment to Former Fitness Flunky, LLC or it’s owner. Please be advised that this does not impact the price you pay. Please read the Affiliate Disclosure for additional information.

30 Day Wall Sit Challenge

   

The wall sit challenges many muscles.  By sitting with your back against the wall, knees bent at 90° (or as close as possible) and holding this position you are doing an isometric exercise that targets the hamstrings, quadriceps and glutes.  To get into position put your back against a wall, feet shoulder width apart,  and walk your feet out approximately 18 to 24 inches.  Slide down as if you were sitting in a chair, getting your thighs as parallel as possible to the floor (90° knee bend).

       

Variations in difficulty can be accomplished by raising or lowering the angle of your knee bend.  An additional variation can be accomplished by holding a ball between your knees and squeezing.  This addition challenges your adductor (inner thigh) muscles.

Much like with squats, your knees should remain behind your toes so as to avoid undo stress on your knees.   You should also not sit with your knees deeper than 90° for the same reason.  Knee pain is not normal during this exercise and you should discontinue your participation immediately if you experience it.

30 Day Wall Sit Challenge

This 30 Day Wall Sit Challenge starts at 15 second hold and gradually works up to 90 seconds over the course of the month.

I recommend printing off this graphic and crossing off every day that you complete:

30 Day Wall Sit Challenge

Improving your wall sit should be a challenge, but don’t hesitate to modify things if you are having trouble.  Shortening hold times, splitting your time up or adding additional rest days are all ways to make this 30 Day Wall Sit Challenge more friendly.  And remember, you should check with your doctor before beginning this or any exercise program.

If you want to participate in more fun workouts give these a try:
30 Day Plank Challenge
Spring Shape Up Routine
20 Yard Dash Workout Routine
Killer Countdown Workout Routine

About the Author
Alicen Ronan is a Kansas City personal trainer, fitness coach and writer. She has been a certified personal trainer since 2009 when she decided that she wanted to help others make positive lifestyle changes. She is available for personal training and fitness coaching 7 days a week both in the Kansas City metro and virtually.

If you liked this article please share it with your friends! Use the share buttons to post it to Twitter, Facebook, Google+, Pinterest and more.

Sign up for the Newsletter

This post may contain affiliate or sponsored links. Any link which leads to items/services for purchase outside this website may result in a commission or flat rate payment to Former Fitness Flunky, LLC or it’s owner. Please be advised that this does not impact the price you pay. Please read the Affiliate Disclosure for additional information.

Guest Post: The Most Commonly Forgotten Aspects of Fitness

   

The Most Commonly Forgotten Aspects of FitnessToday’s article, Commonly Forgotten Aspects of Fitness, was written by guest author Tina Hamilton. If you’d like to contact Tina please check out her social media and contact info at the end of the article.

       

Personal trainers often show off the perfect, healthy lifestyle by living their best every single day. Of course, their clients crave these results and hope to achieve the same lifestyle on their own. People look to personal trainers all the time to create this lifestyle, but personal training often only covers a small portion of what it really means to be healthy.

In order to be truly healthy, a person needs to work not just on physical fitness, but every aspect of health and wellness as well that their personal trainer might not have fully explained. Here are some of the most commonly forgotten aspects of fitness.

Not thinking about bone health

Building muscle and endurance are common goals that personal trainers are presented with, but many people forget about strengthening their bones as well. It is equally important to think about bone health as it is muscle health. Everyone should know about these three new osteoporosis risk factors and what they can do to strengthen and protect their bones.

Not working on building confidence and self-love

Before anyone sets out to reach a goal of any kind, they need to decide first that they are worthy of achieving that goal. Too many people start a fitness routine based on self-hate and struggle to get results. It is essential to work on creating a positive self-image while working towards a healthier body.

Not working on balance

One of the most forgotten aspects of a fitness routine is balance. Balance is a necessary element that can not only make daily life easier, but can also help everyone strengthen their core and stabilizer muscles. Try doing an exercise or two every workout that challenges balance. These exercises may be frustrating at first, but the benefits will by quite obvious after only a few sessions.

Not working every muscle group

It is easy for anyone to get into a routine of a few specific exercises and forget to change things up every so often. This can lead to people forgetting about certain muscles or muscle groups, which can lead to imbalances or even injuries. Work to rotate each week between every muscle group and look for exercises that target more than one muscle at a time.

Not trying to eliminate stress every day

Stress is a huge factor in a lot of people’s lives. Stress not only can cause frustrations in daily life, but it can actually prevent people from reaching their fitness goals. Too much stress can cause a decline in muscle growth and essential nutrients needed to repair the body after each workout. Get stress in check to get the best results.

Not balancing workouts with the right foods

Many people will work both with their personal trainer and their nutritionist to create the best plan, but these two aspects do not always coincide. It is important to know what foods to eat when throughout the day to get the most benefit from them.

Tina Hamilton HeadshotAuthor Bio:
Tina Hamilton is a journalist, blogger and social media guru. You can usually find her online or walking along one of Southern California’s beaches with her dog, Joey. You also find her on Twitter.

Making a Fitness Schedule

   

Calendar_miniMonday usually means the start of a new week for most people and if so, it’s your first opportunity to succeed or fall off track with your health and fitness goals. One of the easiest ways to help you stick to your goals is to plan ahead. I’ve come up with what I like to call my “fitness schedule” (creative, no?) for the week. Putting together a little list/plan helps me to think about my goals, organize my plans and write everything down so it doesn’t get pushed to the last minute or forgotten altogether.

       

A few things to think about when making your own plans: Write it down. Thinking about it is great, but a written record helps really solidify your intentions. Don’t over-plan. You need rest days, cheat days, etc. so make sure that those are included too. I like to write my schedule up like a calendar with a list of items to check off each day. This format gives me a real sense of accomplishment when I am crossing off the things I’ve done for the day. I like to write up my fitness schedule about a week in advance. Any longer and I find that I run into scheduling conflicts or over/undershoot my progress and need to readjust.

With those suggestions in mind here are some different fitness and/or wellness goals you might consider putting on your fitness schedule for the week:

1) Plan and/or prep meals
2) Drink X glasses of water
3) Walk X steps
4) X minutes of cardio
5) Strength training routine
6) Stretching routine
7) Specific exercise related activities, challenges, etc.

Here is an example of what my schedule looks like for the upcoming week:

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Meal prep for Mon-ThursMeal prep for Fri-Sun
10 Minute Stretching Routine10 Minute Stretching Routine10 Minute Stretching Routine10 Minute Stretching Routine10 Minute Stretching Routine10 Minute Stretching Routine10 Minute Stretching Routine
60 second plank60 second plank65 second plank70 second plank75 second plank80 second plank85 second plank
30 min Cardio30 min Cardio30 min Cardio30 min Cardio
Strength Training RoutineStrength Training RoutineStrength Training Routine

I simply cross off the items once I finish them and know that it’s helped me stay in line with my goals each day.  It also gives me a little record/reminder when I don’t accomplish something.

How do you stay on track with your goals?  Do you find that it makes it easier when you plan things out and write t down?