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Latest Threads
Round Two!
Forum: SCG Fitness Challenge
Last Post: Rainbow Rin
11-22-2016, 09:53 AM
» Replies: 25
» Views: 6,475
Chris' fitness thread
Forum: SCG Fitness Challenge
Last Post: chris788
10-06-2016, 10:40 AM
» Replies: 37
» Views: 10,389
September goals
Forum: SCG Fitness Challenge
Last Post: Zoomi
10-04-2016, 11:33 AM
» Replies: 16
» Views: 4,920
Behind the 8-ball
Forum: SCG Fitness Challenge
Last Post: chris788
07-11-2016, 09:38 PM
» Replies: 5
» Views: 2,038
Forum: SCG Fitness Challenge
Last Post: Jason Pascoe
05-26-2016, 08:05 PM
» Replies: 9
» Views: 2,979
Deb's Diary
Forum: SCG Fitness Challenge
Last Post: Zoomi
04-05-2016, 09:38 PM
» Replies: 55
» Views: 16,393
Fitness diary....
Forum: SCG Fitness Challenge
Last Post: andylah
04-04-2016, 07:43 AM
» Replies: 47
» Views: 15,441
Grgic's Intake and Outake...
Forum: SCG Fitness Challenge
Last Post: Grgic
03-16-2016, 04:32 PM
» Replies: 32
» Views: 10,741
Stay on target
Forum: SCG Fitness Challenge
Last Post: Zoomi
02-25-2016, 11:13 AM
» Replies: 8
» Views: 3,898
Unofficial Fitness challe...
Forum: SCG Fitness Challenge
Last Post: Sith Lord
02-23-2016, 07:36 PM
» Replies: 12
» Views: 5,601

  September goals
Posted by: Rainbow Rin - 08-31-2016, 10:11 PM - Forum: SCG Fitness Challenge - Replies (16)

My goal for this month is to go for an extra walk each day (whether that's around the block, or an hour in the bush).
If this means I walk 10000 steps every day in September, I'd be well pleased!
Either way, a little bit of exercise and sunshine each day is the aim.

Day 1: successful Smile
Day 2: successful (despite the rain)
Day 3: successful - with company!
Day 4: successful
Day 5: successful (despite a cold)
Day 6: successful
Day 7: successful
Day 8: successful
Day 9: successful
Day 10: successful (OZCC)
Day 11: successful (OZCC)
Days 12-30: successful!

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  Behind the 8-ball
Posted by: Grgic - 07-04-2016, 09:21 PM - Forum: SCG Fitness Challenge - Replies (5)

Well I've done SFA recently in terms of cycling, 500kms in the past 2 months has been one of my worst uninjured efforts to date. To say I'm disappointed in myself is an understatement. At this time last year I had already clocked up over 7200kms and so far this year I've only managed 4400kms.

Also with the lack lustre last couple of months my weight has ballooned back up to 86kgs and my pants are feeling a tad tighter  Angry

I'm thinking of trying the 5-2 diet to try and help drop some weight, just not sure how well I would manage on the 2 days only having 600 calories considering the amount of food I can put away.

Anyway my current goal is to get back into some regular riding and trying to do at least 150kms a week.

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  Round Two!
Posted by: Zoomi - 06-16-2016, 09:46 AM - Forum: SCG Fitness Challenge - Replies (25)


Sort of ... but not really. More of a daily fight with myself to get back into the habits I formed over W2W. A lot has fallen by the way side, and the weight I trained so damn hard to get off for fight weight, has slowly been creeping back on. 

So here is the next 6 months of goals:

1. July - Regularly run / walk while I am in the UK (tick list of four countries)
2. August - TBC
3. September - Under 70kg by EOM
4. October - Compete in the Pan Pacific Jiu-Jitsu Tournament in Melbourne
5. November - Finish TK
6. December - Finish reading the Wheel of Time Series

I'm sitting at about 82kg at the moment. Will do a full weight in / measurements when I get back from the UK. 

For my own accountability, here is some of the reasoning behind why I am doing this whole re-boot.

I'm not ashamed to say I struggled throughout W2W. I doubted myself more than I care to admit, but I am. I admit it. I doubt myself a hell of a lot. Between the strict diet, adjustments to energy levels, battles with the Black Dog, and the mental challenge of fighting my best friend ... It was a huge challenge. 

I would do it all over again in a heart beat, so much so that I have applied to mentor Series 5 of W2W which will mean another 6 months of training.

But I turned down a Fight Camp, one which would have given me the opportunity for another fight in August. Why? Because I don't know how to look after myself ... for myself. Signing up to programs and 8 week challenges is great, but the backlash of "after" is absolutely no fun at all. I know I need the routine again, but I have been struggling HARD to build that back up, for me. 

So that was kind of how the "reboot" idea came about. Rather than signing up for a fight camp, I am committing to monthly goals. If I get into mentoring, that's me back to 5x a week training for another 6 months, but I know I need more than that ... I need a few other things for me. 

At the start of each month, I'll be making a post about my "why" for that month's goal. Some of these goals are ongoing (like the TK and reading the WoT series) and will be tackled throughout the next 6 months, but yeah.


Walk / Run in four countries.

I am off to the UK on the 2nd of July for three weeks. Ireland, Norway, UK and Scotland are on the hit list. I plan on training for a week at the SBG Ireland gym, home of Coach John Kavanagh, Conor McGregor and the first Irish series of Wimp 2 Warrior. I am travelling on a budget, so tours and sightseeing will be done by foot. What better way to check things out than by going for a run? Or at least, that is my theory. Haha. 

There are sooooooo many day hikes / walks and tracks throughout the UK. And I'll be in London for such a short amount of time, that walking around SW Celebration is about all I'll be able to squish in! But, it's an opportunity too good to miss. 

Norway for a week, mostly for a convention, but I hope to be able to find the time to walk around and explore Olso while I am there, and hopefully find the odd park to run in. 

So .... yeah! Cheers to the next 6 months!


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  Chris' fitness thread
Posted by: chris788 - 06-14-2016, 07:45 PM - Forum: SCG Fitness Challenge - Replies (37)

Hi guys. Posting up my first fitness thread. I have been slowly ballooningout over the last 4 years (poor diet and lots, lots of grog) and now it's time to change. This shouldhopefully be the beginning and motivation of change! 

Here is where I start. 

First weigh in 85.5kg
Waist measurment 109cm 


[Image: 20160608_164743_zpslwjfanbi.jpg]

Clearly evident why the clone didn't fit. 

II'll try to keep this fairly updated

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Posted by: Zoomi - 05-25-2016, 11:56 AM - Forum: SCG Fitness Challenge - Replies (9)

I think it's time to do this again. 

We're nearly half way through the year already. It's quite possible that many of us can adapt previous goals that may have fallen by the wayside, or come up with a new goal, or new target. I'd like to challenge you all to come up with something. It doesn't have to be a health / fitness target. It can be something else entirely. 

It could be setting aside time to finish that book you've been trying to read for the last few months, or heading out to catch up with a friend you keep missing. It could be something as simple as writing a letter or calling someone. Overall health and fitness is great, but when you neglect the other things in your life that are important to you, often your mental health and well being drops as a result. And that crap just makes everything harder. Being selfish for your own wellbeing is hard. Especially with partners, families, kids, work, school and everything else thrown into the mix. 

But a little goal here and there can make the world of difference. Being able to take a moment to acknowledge, and celebrate personal success is hugely important (even if it's just getting out of bed that day!).

So if you're interested in joining me for this re-boot of goal setting, I challenge you to pick 6 goals. 

One for each month, kicking off in around July and taking us through to December. They can stack up towards an end goal (e.g., 5 steps towards a bigger goal), or be individual in their own right. 

If you want to let everyone know what your 6 goals are - wonderful! If you don't but you still want to participate, that's awesome. 

If you are stumped, I'll post up some random ideas / questions to get you thinking outside the box Smile


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  Stay on target
Posted by: starwarrior - 02-23-2016, 12:55 PM - Forum: SCG Fitness Challenge - Replies (8)

Hey people, we have just passed the half way mark of the 10 week challenge. How are we going? Are we sticking to our plans? Did you make a plan? Have you completely fallen off the wagon? There's plenty of time to hop back on.

Personally, I am fairly happy with my progress - I am about half way to where I wanted to be, which is basically back to where I was before the Christmas gorge fest. Hoping to lose another 1-2cm off my waist by the end of the challenge so that I can gauge how I am shaping up for supanova. Might have to pick up my act a little though to get there.

I think the hardest thing for me is cutting chocolate out. I have reduced my sugar intake a lot by switching to sugar free drinks - mostly water with one sugar free Mother/V/Rockstar allowed. I am reducing the amount of bread I eat too, and the bread I do eat is wholemeal. I am allowing myself a cheat day on Sunday, which basically consists of a MASSIVE breakfast (4 rashers of bacon, 2 eggs, mushrooms, 2 hashbrowns, baked beans and 2 pancakes with jam & cream with a chocolate milk to wash it down) with more sensible eating for the rest of the day (sometimes I even miss lunch as I am still full). It is hard to get the kids some ice cream at night without putting some in a bowl for me, but it is getting easier to resist, and my fruit salads need to be scaled back a bit as they are almost a meal in themselves.

Would love to hear how other people are going. Are you finding it easier as you go along, or is it getting harder?

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  Unofficial Fitness challenge
Posted by: Sith Lord - 02-11-2016, 06:27 PM - Forum: SCG Fitness Challenge - Replies (12)

Thought I'd post up to make it more the merrier for encouragement to others. I'm not fat or totally unfit, but I must be getting closer every day. Having a work tea room with this shelf constantly full isn't helping

[Image: IMG_7576_zpsxqb85gtz.jpg]

but the pants are getting tighter, the shirts are getting fuller, so time to start jogging and stuff.

Back when I used to jog a few years back, I'd consistently be around the 4:45min/km. First time out a couple of weeks ago I did 5:27/km. So, obviously my goal is to get back down to the mid to high 4s somewhere. I've also started doing beep tests for when I don't want to run up hills (I live in a hilly area). Started at 7, last 2 attempts I got to 8. 10 is the goal!

Not sure if I can do anything about that work tea room - I have terrible self control, so maybe a bit of exercise can help...

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  Muscle cramps
Posted by: ARC - 01-26-2016, 04:51 AM - Forum: SCG Fitness Challenge - Replies (7)

I thought it worthwhile the ask while we are doing this.

I get muscle cramps semi regularly, I'm sure others get them time to time.
Usually its cramp in the surpise middle night leg cramp, but not always.

Most recently when I had my car on the skid pan at Eastern Creek I was in the middle if putting the car through a sliding u-turn and I cramped two muscles at once, the right tricept and right latti. It hurt like hell and was a little frustrating because it ruined that course on both attempts and the day for me. If I hadn't of DNF'd due to the cramps that course I would have been easy 3rd or 4th in class with those in front of me being professional drivers, but ended up 8th. I really wanted another trophy... FML. Confused


Any help of suggestions to work on dealing with this would be awesome. I hate cramps.

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  Deb's Diary
Posted by: Zoomi - 01-21-2016, 01:49 PM - Forum: SCG Fitness Challenge - Replies (55)

Jumping on the accountability wagon.

Current weight: 85.5kg
Goal Weight: 74kg

The biggest motivation I have for this challenge right now is Wimp 2 Warrior. I've been asked to fight at Welterweight but "be prepared to get to Lightweight".

Welterweight is 77kg, and Lightweight is 70kg. That's a pretty huge margin, and one that I do not want to have to be busting my butt to achieve two or three days out from my debut MMA fight on the 2nd of April.

At the moment, the W2W program sees me training from 5.45am till 7.45am, Monday through to Friday.

I have had huge issues losing weight over the last 2 months of training. So I have opted to get help and have signed up to a tailored meal programme. This is set up by nutritionists, and I have a 'food coach' who keeps me accountable.

I literally have to send pictures to him of everything that I eat.

The programme I follow was set up by the nutritionist for Ronda Rousey as well as many other UFC champions, and other world class athletes.

I'm not here to pitch his product, however, I am here to say that it is 100% ok to ask for help if you need it.

I wasn't achieving the goals I needed.

I am learning so much about food.

Anyhow, I figured this might be a chance for me to share some of my meals and my routine with you all, and still keep me accountable!

I will be posting recipes as the weeks go by, however, please remember these are meals put together specifically for me. My weight, goal weight and exercise routine all factor into this, and while they might give you some meal prep ideas, they may not meet your calorific needs.


DAYS 1 – 4

• 25g whey protein isolate
• 3/4 c. coconut water
• ½ c. blueberries

1.5 hours of high intensity MMA Training

MEAL 1 - Breakfast

Drink 2x cups of water
• ¼ c. oat bran
• 1 tbsp. chia seeds
• 2 tbsp. flax or hemp seeds
• ¼ c. raisins
• ½ c. berries
• 2 tbsp. almond butter
• Dash of cinnamon

Mix everything except the ½ c. berries into a bowl and add 250-300ml of boiling water. Mix together. Add fresh berries, and eat with joy!

MEAL 2 - Lunch

Drink 2x cups of water + 1000 mg vitamin C

Egg Scramble
• 2 whole eggs + 2 egg whites
• 2 handfuls baby spinach
• ¼ red capsicum
• ½ green capsicum
• ¼ onion, diced
• ½ tomato, diced
• 1 tsp. avocado oil
• 1 piece turkey breast or chicken/turkey bacon
• 1 pear

Fry up the onion, capsicum and tomato together in the avo oil, toss through the eggs and add the turkey breast in. Spinich gets tossed through at the end. Pear is eaten about 30min after lunch is finished

• 1/3 avocado
• 1 orange

Pre and Post are only eaten if I do stuff in the afternoon. That's usually another MMA drills / sparring session, or taking my friends dog out for a 1h long walk.

• 25g whey protein isolate
• 3/4 c. coconut water
• ½ c. blueberries

MEAL 3 - Dinner

Drink 2x cups of water + 1000 mg vitamin C
Skinny Sumo Stir-Fry
• 185g chicken
• 1 handful baby spinach
• 1 c. asparagus, chopped
• ¼ red capsicum
• 2 garlic cloves
• 1 tsp. avocado oil

Cook the garlic in avo oil, add chicken in, cook till crispy brown, add the asparagus and capsicum, toss through till cooked and then add the spinach at the end till wilted.

• 1 apple
• 1 tbsp. almond butter

Throughout the day I need to drink a minimum of 3l of water.
I also have up to two long blacks in a day.

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  Grgic's Intake and Outake thread
Posted by: Grgic - 01-20-2016, 09:33 PM - Forum: SCG Fitness Challenge - Replies (32)

So I've posted my measurements in the other thread but here they are again.

Height: 1.9m
Weight: 85kg
Waist: 100cm

My goal is to get back to 80kg, if I could get down to 75kg that would be a miracle. Maybe take a couple of centimetres off around the gut would be good too.

As I stated previously, my biggest issue is my appetite so I thought I would keep track during this challenge exactly what goes into my body of a daily basis, as well as what exercise I've undertaken.

I'll add photos at a later date.


2 ham and cheese hotpockets from maccas
4 Cheeseburgers from maccas
2 large frozen cokes from maccas
1 large maccas cappuccino

61.1km ride (https://www.strava.com/activities/471816051)


3 oranges
3 nectarines
6 cinammon donuts
6 plain white bread rolls
4 hot cross buns
3 large cups of tea (12 sugars)
3 litres of water

47.3km ride (https://www.strava.com/activities/472888984)


9 zooperdooper
6 breadrolls
1 orange
1 banana
1 large cup of tea (4 sugars)
3 litres water
2 Ali-baba Kebabs
4 pork hamburgers w/lettuce, tomato, cheese and coleslaw

47.1km ride (https://www.strava.com/activities/473553426)


4 oranges
2 bananas
2 large cup of tea (8 sugars)
2.5 litres of water
2 Supreme domino's pizzas
1 cheesy garlic bread
7 zooperdoopers

45.0km ride (https://www.strava.com/activities/473994710)
47.3km ride (https://www.strava.com/activities/474259075)

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