Posts by smashley23

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Forum Topic Date Replies
Fitness November 2015 Fitness Group - All are Welcome Nov 25 2015
01:30 (UTC)



  • 25x20x24kg kettlebell swings


Candito Week 10 Upper 1

  • Bench, 1x5x130; 1x4x130; 1x6x125
  • Dumbbell Row 3x6x65
  • OHP 1x6x80; 2x5x70
  • Lat Pulldown 3x6x110
  • Face pulls 3x10x25
  • Hanging Ab Raises 3x9

I didn’t have to push press any reps, so I’ll go up to 82.5 next week.


Foods Yummy or Yucky? Nov 24 2015
22:01 (UTC)


queso fresco

Weight Loss I get a lot of negativity about my weight loss goal, Why? Nov 23 2015
21:25 (UTC)

You probably want to consult a physiotherapist. 

Ideally, you can find a gym with a physical therapy unit in it. This way, the physio and the personal trainer can work together to help you best.

If not, go to the physio first, get a report of what he or she says and bring that to the personal trainer.



Fitness November 2015 Fitness Group - All are Welcome Nov 23 2015
21:22 (UTC)

Candito Week 10 Lower 1

Squats- I couldn’t get the 3x6. My mind wasn’t there, so I took as many sets as I needed to get 18 reps, 1x2x245; 4x3, 1x4

I did leg press instead of doing the rest of my leg workout, so I would get something done.

1x10x210; 1x10x260; 1x10x303; 1x10x350

I couldn’t figure out a good working weight. I swear the leg press affects my knees more than my quads.

I superseded this with kettlebell swings 8x20x24kg.

In the afternoon, I came back and did the rest of the swings 17x20x24kg

I will try to do swings 5 days this week, and the next week and then 6 days so I can finish in 4 weeks. 

Foods Yummy or Yucky? Nov 23 2015
16:44 (UTC)

Not a yuck, but they are inferior to peanut m&ms. The darth vader m&ms are the GOAT.

Dandelion greens

Weight Loss Base Recipe for home made Meal Replacement Shake Nov 23 2015
15:54 (UTC)

milk + whey (you can get this in vanilla, chocolate, unflavored-probably gross), and berries are a good source of micronutrients without too much sugar (blackberries, raspberries)

If you use blackberries, you will want to strain out the seeds after you blend it in.

Weight Loss I get a lot of negativity about my weight loss goal, Why? Nov 23 2015
12:36 (UTC)

If you want to look better in clothes, I would focus on lifting weights over losing weight.

You get the added benefit of being stronger and healthier on top of it being more effective for body composition.

Fitness November 2015 Fitness Group - All are Welcome Nov 21 2015
01:11 (UTC)

Did two workouts today


  • Paused Squats 1x4x220lbs; 5x4x210lbs
  • Front squats 2x45lbs; 2x2x95lbs
  • 100 swings


  • 400 swings
  • foam rolling
  • stretching

May need to do swings only 4 times a week and take 35 days instead of thirty. Depends in part on how my traps feel tomorrow.


Foods What's your favourite type of.... Nov 21 2015
00:30 (UTC)

chili with a side of cornbread.

Favorite way to eat a bagel?

Fitness November 2015 Fitness Group - All are Welcome Nov 19 2015
14:33 (UTC)

Kettlebell swings 25x20x24kg

I supersetted these with band pull-aparts, ankle mobility drills and some foam rolling

Foods What's your favourite type of.... Nov 18 2015
15:42 (UTC)

Vanilla ice cream- 

Favorite hot drink

Young Calorie Counters help me to stop stressing/ how badly did I eat! Nov 18 2015
04:10 (UTC)

It sounds like you need some help. You’re at the lower end of a healthy weight range, yet you obsess over calories.

You should stop counting calories and talk to someone.

Foods Not eating enough: Nov 17 2015
23:20 (UTC)

Are you trying to eat clean?

If so, stop it.

Google iifym aka flexible dieting.

Fitness November 2015 Fitness Group - All are Welcome Nov 17 2015
22:54 (UTC)

Candito Week 9 Upper 1

  • Bench 3x5x125
  • Seated Row 3x6x60
  • OHP 1x6x80
  • Lat Pulldown 3x10x95
  • Face Pulls 3x12x35
  • Hanging Ab Raises 3x8

All superseded with Kettlebell swings 25x20x52.9lbs

MMom- how did you like the challenge last year? Right now, my hamstrings are feeling it, as are my forearms and my hands are a bit calloused up, but I have a rest day tomorrow.

Games & Challenges New 'Would you rather' Food Game Nov 17 2015
01:57 (UTC)

chocolate chip.

Raisins need to GTFO of cookies

Would you rather have risotto or gnocchi?

Foods Cranberry Recipies Nov 16 2015
18:03 (UTC)
3 things-to-do-with-fresh-cranberries

Foods What's your favourite type of.... Nov 16 2015
18:01 (UTC)

maple syrup? bananas and walnuts also work well, but it’s gotta have syrup.

favorite type of pasta

Fitness November 2015 Fitness Group - All are Welcome Nov 16 2015
15:34 (UTC)

I decided to mix CLP with the 10,000 swing challenge. I took all of the deadlifting out of my program and will do 500 kettlebell swings each day instead, and have 1 day of just swinging, mobility work, and foam rolling.

Today: CLP Wk 9 Lower 1, D1 Swings

  • 500 kettlebell swings with 24kg kettlebell. I broke this up into 5 rounds of 100 and each round had 4-5 sets.
  • I supersetted my kettlebell sets with
  • 3x6x240lbs squats
  • 3x8x30lb Bulgarian split squats
  • 3x15x66lbs leg curls
  • 3x20 band pull aparts

I’m curious as to how sore my glutes will be tomorrow. My lower back is actually feeling pretty alright right now. My hands are okay too.


Fitness Gym equipment for women Nov 16 2015
15:28 (UTC)

barbell + squat rack = everything you need.

If 45lbs is too heavy to start off with, either use dumbbells or a training bar (usually 10lbs if they have one).


Fitness November 2015 Fitness Group - All are Welcome Nov 15 2015
21:18 (UTC)

Did this workout yesterday

Candito Week 8 Upper 2

  • Pendlay Row with pause 6x4x117.5
  • Spoto Press 6x4x112.5
  • Lat Pulldown 3x10x90
  • Dumbbell Incline Press 10x45lbs; 1x5x35lbs; 1x7x35lbs
  • Rear Delt Fly 3x12x10lbs
  • Pallof Press 3x12 bigger band

Accidentally did 10lbs more with the rows than I meant to, but I didn’t notice until I got home. I’m not sure what to do next week, but I guess I can row more than I thought.