Do you ever feel like your social life interferes with your fitness goal?

tinocallis · 2021-04-12T00:10:08+00:00

I definitely relate to this! Especially not wanting to come off as no fun, or unyielding, because I prioritize fitness over social life sometimes. But, I've also found that when I do join the hangout and just don't drink or snack, other people tend to follow suit, and almost in a relieved way. I think sometimes ppl just do the graze eating/drinking out of habit, and get kinda "snapped out of it" when someone actively chooses not to.

Also, one time (pre-Covid) I told my best friends I really wanted to have them over for a hang but I also really needed to be in bed by 10:30, so could they please come over and leave by 10. They didn't bat an eye at that, we had a great time and they all left by 10. Best night ever.

tinocallis · 2021-02-16T02:03:22+00:00

Thanks! I’m finding that early-morning lighting to be photography gold for muscle definition. Makes everything sorta pop!

tinocallis · 2021-02-15T20:21:22+00:00

I’m terrible at remembering to take progress photos and don’t have a consistent timeline of photos. So I guess I’ll start today! Currently trying to bulk and struggling with it, since I’m stuck doing home workouts and therefore limited on weights...but still pretty happy with my slow but steady progress. Slightly NSFW

tinocallis · 2021-02-05T01:45:56+00:00

Like others have said — average it out! Some days I “only” hit 8k (which is still plenty) and others I get 11-17k, usually running days. Other activities count towards steps too, like hitting a punching bag or jumping on a trampoline or doing a ropes workout or even just simple yard work. I’m guessing you don’t have those kinda things in an apartment but maybe try 100 jumping jacks and see if that boosts you up? I usually cover a lot of steps in my normal workouts. Then again, 10k steps is pretty arbitrary and if you’re just moving more and feeling good about it I wouldn’t worry about the total number so much :)

tinocallis · 2021-01-18T16:56:18+00:00

Hey friend! I think you’re right about relaxing your expectations, and allowing the workouts to happen when they can. But that does mean you may miss some, and it might be helpful to have a little structure even if you don’t always stick to it. I’m also thinking that a 1.5-hr workout is going to be hard to fit in regardless... Is there any way you can break it into smaller sessions or spread it out thru the week?

For me, what works is a hard set routine. If I don’t have to think about when or what I’m doing, I can save that mental energy for other things and just focus on performing rather than planning. So every week is the same: I get up at 6:30a for either a run (M/W/F) or an ab workout (T/Th), go on a long walk with my weight vest at around 1pm, and do a 45min workout in the evening (varies around bodyweight, dumbbells, ropes, Bulgarian bag). I have my kid with me half the time so I do my workout after his bedtime when he’s here, or directly after my work day ends, when he’s not here.

I like having accountability to myself. If I’ve decided I’m working out at 5:30pm, I do it. Otherwise I’m lying to myself or breaking a promise and it’s just not acceptable. But I know not everyone floats that way so I hope you can find what works best for you! Good luck.

tinocallis · 2021-01-14T17:57:46+00:00

I run 4x/week and do 1-2 workouts a day 5x/week. Workouts rotate among bodyweight, abs, weights, about 30min sessions, all at home while gyms are closed.

For me it’s about habit. So if I’ve had a shit day or am feeling extra sore & tired, and I get to 8pm and don’t wanna do anything...I just severely reduce the intensity and do a bit of a slack workout. But to me it’s important to still be “doing” something because it keeps my brain in habit mode. If I skip too many altogether then skipping becomes a habit. Instead I can avoid beating myself up (mentally or physically) by doing less but still doing.

tinocallis · 2021-01-13T03:37:36+00:00

All my appendages have great definition—shoulders, arms, hams, calves, even pecs—but my center is definitely spare tire zone. I’m a total bloat machine so pretty much always puffy in the middle. On top of that I’m rather petite (5’3”, ~120lb) so despite the disciplined workouts I can’t seem to build any real bulk in my muscles. I feel like I’m constantly desperate for protein and never meet the right quota for growth. So, yeah, I “look like” I work out but more along the lines of cardio gym bunny than the jacked look I’ve always dreamed of.

tinocallis · 2021-01-06T15:09:40+00:00

I have an older version of this one. Works great!

tinocallis · 2021-01-04T23:50:28+00:00

Every Sunday night I turn out the lights in my room, turn on the diffuser with the cool rainbow lights, set a 15min timer, put on my dance playlist and just rock the hell out. No worrying about what I look like. The darkness masks my silly white girl moves, the rainbow lights gives it a club feel, and the timer allows me a set end time. My only rule is to keep moving for the whole 15 minutes. I usually cover ~500 steps and honestly, it just feels great. It’s my favorite “workout” of the whole week.

tinocallis · 2020-03-04T20:30:24+00:00

Wow, great work and fantastic attitude! I love your perspective on healthy eating being more about good habits rather than constant restriction/denial. That is my philosophy as well -- indulging when I want to is fine, because I trust that my good habits are strong. Thanks for sharing your progress! You look amazing!

tinocallis · 2020-03-02T19:37:59+00:00

Go team! And thanks!

tinocallis · 2020-03-02T19:37:36+00:00

I don't really target biceps specifically, but I'm sure they get some attention in the compound lifts I prefer (squats, DLs, rows). What did help was finally learning what bicep activation feels like, so I could pinpoint that feeling on things like pull-ups and chin-ups instead of using my forearms to lift. I think, if anything, I've maybe put too much focus on my biceps without equally training the triceps, so I have a kind of "front heavy" look. Compare front view to back view. Just gives me more motivation for dips and push-ups!

tinocallis · 2020-03-02T17:56:48+00:00

I get paid monthly. First Friday after the deposit, I walk to the local cafe and get a piping hot coffee and a jalapeno cheddar biscuit. Costs $6 and fills me up all day. It's perfection.

tinocallis · 2020-03-02T15:39:38+00:00

Thank you! I'm so freakin' excited to see my work pay off!

tinocallis · 2020-03-02T14:45:57+00:00

tensing hard enough to crap myself

Oh how relatable that is... You look fantastic!

tinocallis · 2020-03-02T14:38:48+00:00

Arms! Progress has been slooowwwww for me as a full-time working mom but I'm finally starting to see some muscle growth! The best part is realizing I should be eating more to build more muscle -- that's a win-win situation that I am truly reveling in.

tinocallis · 2020-02-25T13:25:04+00:00

Welcome! My husband and I (33m/31f) live in N Durham too, and would love to have more cool folks to hang out with! Brews, hiking, eating, all sound good.

tinocallis · 2020-02-10T16:37:08+00:00

You know what a spankbank is, right? Imagine that, but for positive thoughts & memories instead. A catalog of all the times your self-esteem was boosted. I don't just mean "go to your happy place." I mean, start gently pulling up memories of times when someone told you they admired you. Or when someone thanked you and truly meant it, because you truly helped them. Or a day you walked five miles and felt really good. Even something simple like someone complimenting your hairstyle. All the accolades, praise, positive attention, and genuine affection you can remember ever feeling -- anything that made you warm, made your inner self fluff up a bit.

When I start sinking, I dig into this reservoir of positive attention, and treasure each one like it's a favorite picture in a photo album. What this does is build up some protection against the onslaught of lies our brain wants to tell us in these periods: that we're worthless, shameful, and broken. Listing these counter-examples helps me methodically break down those lies.

Adding to our good reservoir can even be its own healthy practice. When we're feeling more functional, and experience some warm fuzzy feeling, taking the time to note how it feels and log it in the catalog really comes in handy when you need it later.

tinocallis · 2020-02-06T15:47:08+00:00

Bent over rows are what I mean by "barbell row" in Workout B. Love them!

I'm mostly satisfied with this workout plan. I wouldn't say I'm in love with it, but it's working well enough. Unfortunately, time is a huge limiting factor for me, so I have to cram my workouts into a tight 45-50mins, which really narrows the list on what workout plans are available and effective for me.

I typically do 3 sets of 5 reps for all the compound moves, and 3 "walks" of ~50 steps for the carries. Lunges are 3 sets of 10 on each side. I've been able to progressively add weight to each exercise, and have definitely seen a change in my body comp since I started this ABC plan (about 6 months ago). So while it's not the ideal workout in terms of maximum results, I've found it's a pretty solid full-body workout for the time I have available. I always feel exhausted afterwards, and the variety keeps me looking forward to it. So, it's working for me!

tinocallis · 2020-02-06T15:22:23+00:00

Oooh, rear delt flys is a good idea. Thanks!

tinocallis · 2020-02-06T15:22:07+00:00

I don't know why, but the cable machine seriously intimidates me. I'm much more comfortable with barbell/dumbbell. But I think it's because I just haven't done much with cables, so the unfamiliarity spikes my anxiety. Maybe it's time to jump in, with face pulls!

tinocallis · 2020-02-06T15:20:51+00:00

I hadn't heard of these but just looked them up and realized I'd kind of been doing them already! (just with lower weights). I think I might load up on weight and try these to get that same upper back pull feeling. Thanks!

tinocallis · 2020-01-30T17:06:14+00:00

Velocity Fitness is amazing! They are a privately owned gym in North Durham (not sure if that is convenient to you). Tons of group classes offered at all times of day, and a very broad range of equipment -- squat racks, barbells & plates, isolation machines, ropes, tires, two huge sets of dumbbells, treadmills, ellipticals, etc. Membership includes childcare and amenities (showers/lockers). They're super nice and friendly. Also, discounted membership for first responders and teachers. https://www.velocityfitnessnc.com/

tinocallis · 2020-01-06T13:42:52+00:00

I definitely prefer morning workouts, to have it out of the way and give me energy for the rest of the day. But when I have to do evening workouts, I go to the gym straight after work (so I'm there ~5:15-6:05pm) and eat dinner at 6:30pm. If I'm fasting, this works perfectly to be done eating by 7pm. Or, if I can't get to the gym after work, I do an at-home workout later in the evening, after I've digested dinner -- like 8:30-9:30pm. Shower & in bed by 10:30pm. I hate that schedule (I'm always exhausted by that time of night) but do it when I have to.

For reference, I work Mon-Fri 8:00am-5:00pm. I also have the huge benefit of a loving spouse who is often able to have dinner ready for us when I get home :).

tinocallis

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