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2023 Better You Fitness Thread

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gkeller813

gkeller813

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Back for the 4th year! Some of us have been working on our fitness the last year in the 2022 thread, and I've found it enjoyable and very motivating, so I wanted to put a place out there where we can discuss our plans for a better, healthier lifestyle heading into 2023. I've fallen off a bit since Thanksgiving with busy work and travel, so I need to get some motivation heading into the new year!

What are you doing now? Where do you want to be by the end of 2023? Discuss it with us as we continue our journey! Jump in with your goals, or just follow along, or ask questions, so we can all work together towards a better you for 2023!
 
Hey @That post you have some extra motivation with that Victory Cup tap!! Can't wait to see where you go during the new year!
 
gkeller813 said:
Hey @That post you have some extra motivation with that Victory Cup tap!! Can't wait to see where you go during the new year!
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Thank you! I’m so excited to participate in this thread again this year. Let me take some time to think through my goals and I’ll post some up.
 
I’m in. Already made some big strides with fitness this year with hiring a golf fitness coach about a month and a half ago, but plan is to keep on going!
 
I need to follow along in here this year. I know I need to make eating and exercising changes. Looking forward to walking more rounds in 2023!
 
15 minutes at 15° and 3.3 mph on the treadmill then:
Exercise Week1Week2
Chest fly30lb dumbbells 40lb dumbbells
Cable tricep40 lb40lb
Lateral Dumbbell 17.5 dumbbells 55lb machine
Bent over row35 dumbbells 60lb barbell
Dumbbell pullover35lb dumbbell35lb dumbbell
Bench press140lbFull
 
Good reminder, I didn't post it last night, but I deadlifted 500 for a single last night, no straps, good hook grip.

Moved well. I'm very excited to push it no, according to the surgeon's report, I'm off lifting restrictions now. Gonna give it hell!!!!
 
I need this thread for 2023!
 
I'm determined to do better on this. I've been doing more lately, but need to keep pushing and doing more to get where I want to be.
 
I've taken some time to think about it I still don't know a lot about lifting. I've learned a lot here from people like @blugold but I think he and I have different objectives. That said my goals in the gym might be a bit 'general'. Here some of my goals for 2023.
  • Run a sub 10min mile. I got to the point of being able to this way back before COVID. After my first run in with it I didn't have the lung compacity to do it anymore. Now that I've quit smoking and I'm breathing a lot better I think I'll be able to work myself up to this goal.
  • I want to bench my body weight (185lb for a few reps). So far the most I can do for a few reps is around 150.
  • I want to continue my exercise regiment of 5X a week in the gym. Even through golf season.
  • I'm not even gonna add Yoga to my list of goals. I always talk a big game about wanting to do it for mobility but NEVER stick with it. :ROFLMAO::ROFLMAO:
That's all I can really think of right now. Again, it's kinda general stuff and I'm definitely open to any suggestions.

It's awesome to see some new people posting in here. I hope you all stick with it!
 
That post said:
I've taken some time to think about it I still don't know a lot about lifting. I've learned a lot here from people like @blugold but I think he and I have different objectives. That said my goals in the gym might be a bit 'general'. Here some of my goals for 2023.
  • Run a sub 10min mile. I got to the point of being able to this way back before COVID. After my first run in with it I didn't have the lung compacity to do it anymore. Now that I've quit smoking and I'm breathing a lot better I think I'll be able to work myself up to this goal.
  • I want to bench my body weight (185lb for a few reps). So far the most I can do for a few reps is around 150.
  • I want to continue my exercise regiment of 5X a week in the gym. Even through golf season.
  • I'm not even gonna add Yoga to my list of goals. I always talk a big game about wanting to do it for mobility but NEVER stick with it. :ROFLMAO::ROFLMAO:
That's all I can really think of right now. Again, it's kinda general stuff and I'm definitely open to any suggestions.

It's awesome to see some new people posting in here. I hope you all stick with it!
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Those are goals you can work with!

For right now, the bench press part is simple, you're going bench press 2x a week. Start at 115lbs, do 3 sets of 5. You're going to add 5lbs every time you bench press. You should be able to do this for a bit, without any modifications. Have a day between bench sessions when you do a lot of assistance work. Lots of triceps and shoulder work.
 
I had my first day skiing about 2 weeks ago for the season and my legs were TORCHED. And I've been doing lots of squats, split squats, bridges, etc - all kinds of strengthening for the legs and it didn't help skiing and I was like, what gives?

Then I did some googling and found out that these typical exercises train concentric (essentially - pushing) leg strength, and that for skiing, we need to train eccentric strength as well (essentially lowering / stabilizing). And I also found a diabolical exercise to train it, called the leg blaster:

20x bodyweight squat
10x bodyweight front lunge (on each side)
10x jump lunge (on each side)
10x jump squat

Goal is to build up to doing 5 circuits through this with 30 secs rest in between sets. The program has you start with mini versions (1/2 of the reps shown above) and work your way up to 5 full ones over the course of 4 weeks. I started last week, and am on session 4 and did 2x full leg blasters and 6x 1/2 leg blasters this morning.

These things TORCH your legs, so I am optimistic I will be a lot more prepared next ski day :cool:

Sidenote - upper body training I am doing calisthenics (pull ups, push ups, dips, etc) 3x a week. Also trying to eat higher protein and cut out some trash sugar. Have gained about 5-6 lbs in the last month and a half or 2 months and am noticing more muscle definition and my rep numbers are going up, so we're making progress!
 
SkiBumGolfer said:
I had my first day skiing about 2 weeks ago for the season and my legs were TORCHED. And I've been doing lots of squats, split squats, bridges, etc - all kinds of strengthening for the legs and it didn't help skiing and I was like, what gives?

Then I did some googling and found out that these typical exercises train concentric (essentially - pushing) leg strength, and that for skiing, we need to train eccentric strength as well (essentially lowering / stabilizing). And I also found a diabolical exercise to train it, called the leg blaster:

20x bodyweight squat
10x bodyweight front lunge (on each side)
10x jump lunge (on each side)
10x jump squat

Goal is to build up to doing 5 circuits through this with 30 secs rest in between sets. The program has you start with mini versions (1/2 of the reps shown above) and work your way up to 5 full ones over the course of 4 weeks. I started last week, and am on session 4 and did 2x full leg blasters and 6x 1/2 leg blasters this morning.

These things TORCH your legs, so I am optimistic I will be a lot more prepared next ski day :cool:

Sidenote - upper body training I am doing calisthenics (pull ups, push ups, dips, etc) 3x a week. Also trying to eat higher protein and cut out some trash sugar. Have gained about 5-6 lbs in the last month and a half or 2 months and am noticing more muscle definition and my rep numbers are going up, so we're making progress!
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I bet this 'leg blaster' will be pretty good for golf and generating ground forces too. :unsure:
 
Scheduled a photo shoot w/ a buddy of mine down in Houston for April. I have made huge strides in my health these last 4 months and ready to take it to the next level. I’m pretty excited about the possibilities in 2023.
 
I am all in this year. Starting Jan 1st or whatever Sunday comes afterwards I will eliminate junk food, manage portion control, lift heavy and often and even do some cardio. It’s time. I’m to young and getting to old to let my health slip away.
 
Getting into good shape is a must this year. I have to rehab this knee and then get my upper body into shape. Haven't done much the last few years and i can feel and see it.

I am 221lbs today. Goal weight is 185'ish. I haven't been under 195 since my wedding day nearly 25 years ago. Goal is not necessarily the weight but to be in good enough shape to play with my daughter on the beach this summer.

Probably going to take all of January and February to get the knee to a spot where I can start weight training without a risk of hurting myself. Going to start light dumbells just to start getting my arms and shoulders ready.

Good luck all

Let me add: NO MORE SWIM SHIRTS :mad:🤬:mad:🤬. sun's out guns out
 
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40 minutes sprint invervals
30 minutes core.

It’s year 4 today of my brothers OD. I decided I needed to beat myself up….It’s not helping…
 
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Finally in a house again after a year of apartments and moving from Missouri to Virginia. Noticed pants were getting a little tight not be able to work on my house along with my workouts.
My normal workout is 3 days a week roughly one and a 1/2 hours at the gym. I have a new push cart so I'm walking this golf course called burkdale. It is a bear to walk hills and valleys and not to mention a long walk between green's next t's. A little over 5 miles of walking . Moved into the house in September and between house repairs and walking and workout I'm back down to my normal waste size . I figure as long as I keep walking this darn course I'll be fine
 
Going to maybe have a dabble at eating twice a day for a period of time. Continue with the treddie and Total Gym and see if I can get down to 190.
 
blugold said:
Those are goals you can work with!

For right now, the bench press part is simple, you're going bench press 2x a week. Start at 115lbs, do 3 sets of 5. You're going to add 5lbs every time you bench press. You should be able to do this for a bit, without any modifications. Have a day between bench sessions when you do a lot of assistance work. Lots of triceps and shoulder work.
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Listen to Joe. Eat more protein. Do the work and you'll get there faster than you inagined
 
4hourrule said:
Finally in a house again after a year of apartments and moving from Missouri to Virginia. Noticed pants were getting a little tight not be able to work on my house along with my workouts.
My normal workout is 3 days a week roughly one and a 1/2 hours at the gym. I have a new push cart so I'm walking this golf course called burkdale. It is a bear to walk hills and valleys and not to mention a long walk between green's next t's. A little over 5 miles of walking . Moved into the house in September and between house repairs and walking and workout I'm back down to my normal waste size . I figure as long as I keep walking this darn course I'll be fine
Click to expand...
Will be doing the walking thing on the course much more this year myself. Need to eat better especially when on the road working. Way to easy to grab a burger on the road. Watch what and how much I eat. Cut out most fried food. Looking to drop 20lbs and 5 strokes off the cap. Both goals should help the other
 
bbutler said:
Will be doing the walking thing on the course much more this year myself. Need to eat better especially when on the road working. Way to easy to grab a burger on the road. Watch what and how much I eat. Cut out most fried food. Looking to drop 20lbs and 5 strokes off the cap. Both goals should help the other
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Eating is a big part 2. Being in 2 different apartments while waiting to find a house we tend to eat frozen dinners, even though supposedly healthy they're not. One exception is Amy's frozen dinners at Walmart . It's nice to have a proper kitchen again
 
4hourrule said:
Eating is a big part 2. Being in 2 different apartments while waiting to find a house we tend to eat frozen dinners, even though supposedly healthy they're not. One exception is Amy's frozen dinners at Walmart . It's nice to have a proper kitchen again
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My big problem when gone working is 3 meals a day in restaurants. Need to spend more time at the salad bars, chicken and fish entrees and away from burgers Chinese and fried things. Oh and no peanut butter malts from Culver’s.
 
I had goals I did not accomplish last year. Hopefully this year is better.
 
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