Jan 8th
Plank and squat challenge
Rest
Jan 9th
Plank and squat challenge
1 hour 4% incline 5.4 speed walk
30 min yoga
1 hour upper body weight training
17500 steps
5 Likes
07/08/09.01.2025
Just a slow walk in the evening and shoveling snow twice a day.
10.01.2025
Snow snow snow
So I didnāt go 
As the gym seems to be crowded (Google helps) I finally set myself a strength training for home today. Bootie and legs. All I have are 2 x 5 kg dumbbells and 1 x 8 kg kettlebell.
So thatās what I use now.
Made my muscles burn. Will c what it brings. Happy to train more independent like this. This is what I will also need from may on, when I will have more focus on swimming and need more time for it as well.
Sumo squads 3 x 10 x 10 kg
Reverse lunges 3 x 20 x 10 kg
Rumanian DL 3 x 10 x 10 kg
Goblet squats 3 x 10 x 8 kg
Calf raises 3 x 10 x 10 kg
Hip thrusts 3 x 10 x 8 kg
Was realy struggling at the end.
Eating 3 times with enough protein each meal. Mnohm nohm
Get strong(er) 
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Did only 30 minutes of the 45 minute workout.
No pizza any more on a workout day 
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Easy day today as my legs are killing me after split squats and lunges yesterday. Who invented split squats?
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Jan 10th
Plank and squat challenge
1/2 hour 4% incline 5.0 speed walk
1/2 hour 4% incline 5.2 speed walk
19000 steps
4 Likes
January 11thš„
500 push ups
500 squats
100 chin ups
500 bench dips
Why? Just cuzā¦ 
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Lol ā¦love that attitude and thatās some bad ass reps! You get it done 
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09.01.2025
Bit slow today, had a lot of technique training, but 3000 anyway and 250 of it butterfly stroke. Thatās where I already feel results of strength training.
By the way muscles are sore from yesterdayās first workout at home with weights.
Get strong(er)
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Today is my birthday lol. So I decided to go out and walk
20k steps 
See you in 3 days.
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Happy birthday 
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Happy Birthday!! 
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Iām a little lost, or more confused at the moment.
Working out every 2. day was something I thought I could do. Seems I can not.
Am I just weak? Is it normal to work out every 2. day? Am I weak because (it seems) Iām feeling better when working out every 3. day? Is progress still possible? I ask this because everywhere I try to get informations I get told āYou should work out 4-5 days/weekā.
But I canāt 
That stresses me so much at the moment guysā¦
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Happy birthday friend 
Walk sounds like a wonderful way to celebrate your birthday 
ā¦ Hope you have a wonderful day!
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Today is 4th day in row this week.
Did 45 mins on treadmill this morning immediately upon waking, so a fasted state, next this is my weight routine Iām headed down to do next.
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You are not weak. Yes- every workout is a benefit and itās all about quality not quantity. I do see many experts saying 4-5 workouts is the best way. My trainer many moons ago was all about no less than 6 a week. Itās insane if you donāt factor in the intensity of your workouts, your schedule and life stresses and your bodyās cycle.
It is a fine line in working out where you want to push yourself past fatigue to build muscle but not too much to gain inflammation. So it is best to listen to your body and do what you can. You will progress and see results.
This is a blurb from a fitness siteā¦just talking about 1 day a week work out
" No, you are not necessarily āweakā if you can only workout once a week; research shows that even a single workout per week can provide significant strength gains and help prevent muscle loss, especially if you are new to exercise or maintaining a basic level of fitness; however, for optimal results and muscle growth, most experts recommend training more frequently (2-3 times per week) depending on your goals and fitness level"
You keep doing what you are doing Sabrina
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Yup, thatās where I am at the moment. Everything hurts and Iām tired, no energy. I think Iāll go down to working out every 3. day and try something else. Maybe itās too much? The thing is, I want results fast so I pushed me pretty much. Iāll try what worked in the past, but before being perimenopausal hehe. Walking and kettlebell.
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Lolā¦inhere ya in it working in the past and now itās taking itās sweet time and it feels like we are putting in way more effort for less results.
I do believe you will get the results and they will stick. You will develope a routine that is manageable and that you can do and maintain for life. It is a slow road but I do have faith that it will be rewarding.
Iām in same boat and we got this 
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Absolutely not. Getting fit is progressive loading. That includes frequency. Take it as slow and often as you feel comfortable with for at least 2 months, then increase. Actually, you can break and deteriorate muscles with incorrect overuse (every day) if your body is not ready. You will find a lot of people over train and get nowhere. You listen to your body first. Then your head second.
It happens slowly. Commit long term and donāt get put off by set backs as much as you can.
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