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Exercise & Fitness

If you want to be healthy, inside and out, incorporating exercise into your life is important. Research has shown that regular physical activity is a major contributor to effective weight loss, improved physical health and emotional well-being. Ready to finally commit to getting in shape?

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Those who do not find time for exercise will have to find time for illness.

- Earl of Derby

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Community Journal: Exercise & Fitness

devonlogan Mar 31, 2026, 12:44 AM

"Tomorrow is travel day, so a little more challenging. I made a small chicken sandwich and have some carrots sticks, grapes and an apple. That will be my brunch. Won’t be able to enter Hawaii with fruit I don’t think!"
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2Bfit Mar 30, 2026, 1:49 PM

"45 minutes of cardio; over 8,000 steps"
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helm4hades Mar 30, 2026, 1:34 PM

"I ran this morning from 7:50 to 8:30"
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Anehazr Mar 30, 2026, 10:09 AM

"5/10 - Solidly okay. .-. ( -_-) | | / \ | | ----- "
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PrestonDozier Mar 30, 2026, 2:35 AM

"Rest day due to temple trip "
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jerseymary8 Mar 30, 2026, 12:33 AM

"That's a lot of work - incorporating new exercises. "
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GregJay Mar 29, 2026, 11:44 PM

"Couldn't access gym and swimming pool because of membership payment issue. This will be fixed on Wednesday this week, so I can go this Wednesday and then I will need to find a way to do Gym and Swim in Sydney, as I'll be there from Friday 3rd to Monday 6th April."
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TamaraD Mar 29, 2026, 10:43 PM

"Yes, 2 workouts this week"
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luckyroll3 Mar 29, 2026, 10:18 PM

"Did a difficult hot yoga class today"
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rincymc3 Mar 29, 2026, 2:28 PM

"I’m really grateful for having a husband who’s sticking by my side and seeing it through to see and teach me skill sets I don’t have and watch me get better "
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rincymc3 Mar 29, 2026, 2:27 PM

"I played pickleball after soooo long and I actually improved a lot in my skills "
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rincymc3 Mar 29, 2026, 2:27 PM

"I ran and am able to run a little more farther on my own "
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2Bfit Mar 29, 2026, 1:53 PM

"45 minutes of cardio and over 11,000 steps. Stood for a few hours at the rally."
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0143HollyMartin Mar 29, 2026, 1:01 PM

"We took a break due to lack of space"
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helm4hades Mar 29, 2026, 12:59 AM

"Was not diligent. "
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PrestonDozier Mar 28, 2026, 2:52 PM

"First outdoor walk with 12lb weighted vest ¨̮ "
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devonlogan Mar 28, 2026, 6:30 AM

"Today was the official start date of my challenge. I had my way in at a workshop with a positive result from this past weeks logging."
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2Bfit Mar 28, 2026, 6:04 AM

"On Thursday March 26 I walked over 10,000 steps, did 20 minutes of strength training and over 60 minutes of cardio. I didn’t fill out the form by midnight. On Friday, March 27, I walked over 14,400 steps, over 80 minutes of cardio, 39 minutes of strength training, and a Pilates Reformer class."
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PrestonDozier Mar 28, 2026, 1:48 AM

"Rest day"
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Bananarama22 Mar 27, 2026, 3:29 PM

"Too busy looking for next job which was important but I should have taken a break to help with my stress "
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helm4hades Mar 27, 2026, 2:00 PM

"yesterday ran 30 mins"
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Anehazr Mar 27, 2026, 11:41 AM

"Second day midnight snack. Wasn't terrible but too large. Late nite snacks not reprehensible but needs to be circumscribed more carefully. 4/10 - Solidly okay. .-. ( -_-) | | / \ | | -----"
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thivya27 Mar 27, 2026, 10:42 AM

"Week 1 - workout 3"
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helm4hades Mar 26, 2026, 10:46 PM

"Today I was able to hop on the treadmill and run at 5.3 mph for 10 minutes walk for 5 minutes and then repeat this 1 more time. I did this at work so 1 day down out of 6. "
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2Bfit Mar 26, 2026, 1:10 PM

"30 minutes of strength training; 60 minutes of cardio; almost 10,000 steps."
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Anehazr Mar 26, 2026, 12:51 PM

"5/10 - Solidly okay. .-. ( -_-) | | / \ | | -----"
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thivya27 Mar 26, 2026, 10:57 AM

"Week 1 - workout 2"
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PrestonDozier Mar 26, 2026, 2:03 AM

"Rest day "
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moosjames Mar 25, 2026, 9:07 PM

"I made some modifications for my knees but I still followed through!"
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devonlogan Mar 25, 2026, 5:53 PM

"While I've actually started logging in this way last Friday I couldn't backdate the start date for StickK, so I'm officially starting on the 27th. The thought of having them send money to a MAGA app is a scary motivator! I'm ready, just hope we don't have any technical difficulties!"
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2Bfit Mar 25, 2026, 2:06 PM

"60 minutes of cardio; over 10,000 steps"
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Anehazr Mar 25, 2026, 10:54 AM

"5/10 /\_/\ ( o.o ) ( X )"
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AnnieTatly Mar 24, 2026, 5:28 PM

"Find Your Soulmate! LOVE CASTING LOVER RETURN SOULMATE CONNECTION SPIRITUAL CLEANSING RELATIONSHIP PROTECTION LUCK & SUCCESS CONTACT NOW FOR HELP +17402121222 [email protected]"
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thivya27 Mar 24, 2026, 4:30 PM

"Week 1 - workout 1"
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2Bfit Mar 24, 2026, 1:16 PM

"30 minutes of cardio"
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Anehazr Mar 24, 2026, 11:17 AM

"10/10 /\_/\ ( o.o ) ( X )"
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chasingembers Mar 24, 2026, 3:45 AM

"kinda failed at this tbh this past week - was feeling very rough and my lower back ached. maybe was fighting something off."
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dhimolad Mar 24, 2026, 12:51 AM

"Exercise 1 - week 1"
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2Bfit Mar 23, 2026, 6:21 PM

"About 15 minutes of strength work and 6,000 steps. Arts on Lafond concert. Went to sleep at 8pm…"
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0143HollyMartin Mar 23, 2026, 1:44 PM

"We did grooming last night"
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haxrry01 Mar 23, 2026, 1:27 PM

"Plan: 1. Exercise 5 times a week 2. Eat high protien (2000 cal diet 150gm protien)."
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Anehazr Mar 23, 2026, 11:25 AM

"4/10 .-. ( -_-) | | / \ | | -----"
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IvetZ Mar 23, 2026, 6:45 AM

"W1D1 - done, legs work-out 🦵🏼🙌🏾"
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IvetZ Mar 22, 2026, 4:28 PM

"min. of 20 min work out, every day. 1 day out of the week, it will be 20 min. stretching/yoga."
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Anehazr Mar 22, 2026, 1:06 PM

"5/10 - Solidly okay. .-. ( -_-) | | / \ | | -----"
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2Bfit Mar 22, 2026, 12:45 PM

"30 minutes of cardio"
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TamaraD Mar 22, 2026, 6:44 AM

"I worked out 3 times this week"
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2Bfit Mar 21, 2026, 1:12 PM

"45 minutes of cardio, Pilates Reformer class, over 10,000 steps."
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troyshep1 Mar 21, 2026, 12:18 AM

"wrote well for 50 min"
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2Bfit Mar 20, 2026, 1:14 PM

"45 minutes of strength work plus 20 minutes of cardio, a 60 minute Pilates reformer class and over 10,000 steps"
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Anehazr Mar 20, 2026, 11:26 AM

"0/10 - Total collapse. .-""""-. / x x \ | __ | | / \ | | /____\ | \ //// / '------'"
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2Bfit Mar 19, 2026, 3:10 PM

"Great!"
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2Bfit Mar 19, 2026, 3:10 PM

"30 minutes of strength work plus 45 minutes of cardio plus 12,000 steps"
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Anehazr Mar 19, 2026, 11:20 AM

"Depression 0/10 - Total collapse. .-""""-. / x x \ | __ | | / \ | | /____\ | \ //// / '------'"
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Martha67 Mar 19, 2026, 3:17 AM

"I wish I could just set it all up for you to make it easier! Unfortunately, I can't access your phone or accounts to do it myself, but I can give you the exact settings to use so it's fast and easy for you. 📱 Here's Exactly What to Put in stickK When you open the app, just copy these settings: Step What To Select Your Exact Setting Goal Category "Exercise & Fitness" Goal Name "Hockey Defense Workout" Timeline Reporting Frequency Daily Start Date Today End Date 8 weeks from today Reminders Weekdays (Mon-Fri) 3:30 PM Weekends (Sat-Sun) 12:00 PM Referee Choose Yourself (honor system) OR a parent/teammate Stakes Put Money at Stake Yes - pick an amount that motivates you ($2-$5 per workout) Where Money Goes Anti-Charity (most popular option - you work harder to avoid giving money to groups you oppose) Success Criteria Definition "Complete my full hockey defense workout checklist: goblet squats, kettlebell swings, push-ups, rows, plank, Russian twists, suitcase carry" 💡 Anti-Charity Options Since you're 14, here are some anti-charity categories that might motivate you : · Sports Rivals: Choose a rival hockey team's fan club (Arsenal, Chelsea, Liverpool, Manchester United are options) · Environmental: Nature Conservancy vs. another group · Political: Various options on both sides Pick one you genuinely don't want to support - research shows this makes you 2-3x more likely to succeed . ⚠️ A Quick Heads Up Some users mention the app can be a bit glitchy - the "Report" button sometimes doesn't work and you might need to try a few times . Also, if you miss reporting, you still get charged, so set phone reminders as backup . The good news? Users who put money on the line AND have a referee succeed 78% of the time vs. only 35% without stakes . You've got this! The setup takes 5 minutes, then stickK handles the rest. Want me to help you pick a specific anti-charity?"
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Martha67 Mar 19, 2026, 3:15 AM

"Perfect. Here is your final, no-choice, just-follow-it checklist. Every exercise is picked for you based on your equipment and your goals. Just show up and check the boxes. --- ✅ YOUR COMPLETE DAILY CHECKLIST No decisions. Just work. Name: _________________ Week: _______ Day: _______ --- 🔁 MORNING ROUTINE · Drink a full glass of water · Eat breakfast (protein + carbs) · Pack your bag · Say your focus word: "STRONG" (or pick one: SIMPLE / BREATHE / NEXT) --- 🔥 WARM-UP (Do ALL of these, 30 seconds each) · Leg Swings (forward/back) - 30 sec · Leg Swings (side to side) - 30 sec · Arm Circles (forward) - 30 sec · Arm Circles (backward) - 30 sec · Torso Twists - 30 sec · Walking Lunges (bodyweight) - 30 sec · Ankle Rolls (each ankle) - 30 sec --- 💪 THE MAIN WORKOUT (Do ALL of these) LEGS (Skating Power) Exercise How To Do It Sets & Reps Done Goblet Squats Hold 20 lb kettlebell at chest. Chest up, butt down. Slow down, drive up. 4 sets x 12 reps ☐ ☐ ☐ ☐ Split Squats Front foot on floor, back foot on couch. Hold 8 lb kettlebell on working leg side. 4 sets x 10 each leg ☐ ☐ ☐ ☐ HAMSTRINGS & GLUTES (Explosive Power) Exercise How To Do It Sets & Reps Done Kettlebell Swings 20 lb kettlebell. Hinge at hips, not a squat. Explode forward. 4 sets x 15 ☐ ☐ ☐ ☐ Glute Bridges Lie on back, knees bent. Drive hips up HARD. Squeeze at top. 4 sets x 20 ☐ ☐ ☐ ☐ UPPER BODY (Puck Battles) Exercise How To Do It Sets & Reps Done Push-Ups Hands shoulder width. Body straight. Chest to floor. 4 sets x AS MANY AS POSSIBLE ☐ ☐ ☐ ☐ Kettlebell Rows One knee on couch. 20 lb kettlebell. Pull to hip. Squeeze back. 4 sets x 12 each arm ☐ ☐ ☐ ☐ CORE (Stability for Defense) Exercise How To Do It Sets & Reps Done Plank On elbows. Squeeze everything. Don't let hips sag. 3 x 45 seconds ☐ ☐ ☐ Russian Twists Sit leaning back. Hold 8 lb kettlebell. Twist side to side. 3 x 20 total (10 each side) ☐ ☐ ☐ Suicase Carry Hold 20 lb kettlebell in one hand. Walk tall for 30 seconds. Switch sides. 3 x 30 seconds each side ☐ ☐ ☐ --- 🔥 LUNG BUILDER (Do this 2 times per week only) Today is a lung builder day? ☐ YES ☐ NO If YES, pick ONE: Option How To Do It Done ☐ Kettlebell Swings 30 seconds on, 30 seconds rest. Repeat 8 times. ☐ ☐ ☐ ☐ ☐ ☐ ☐ ☐ ☐ Squat Jumps 20 seconds on (jump as high as you can), 40 seconds rest. Repeat 5 times. ☐ ☐ ☐ ☐ ☐ ☐ On the Minute Challenge 10 kettlebell swings at start of each minute for 10 minutes. ☐ ☐ ☐ ☐ ☐ ☐ ☐ ☐ ☐ ☐ --- 🧊 COOL DOWN (Do ALL of these, hold each 30 seconds) · Quad Stretch (30 sec each leg) · Hamstring Stretch (30 sec each leg) · Glute Stretch (30 sec each leg) · Chest Stretch (30 sec) · Cat/Cow Stretch (30 sec) --- 🧠 CONFIDENCE CHECK (Before bed or before game) · Close eyes. Visualize success for 2 minutes. See yourself: · Making a clean breakout pass · Stepping up at the blue line · Skating fast to catch a forward · Blocking a shot · Say your focus word: _____________ · Remind yourself: "Heavy lungs just means I'm working. I've done the training. I belong here." --- 🍽️ FUEL & RECOVERY Meal What To Eat Done Breakfast 3 eggs + 2 toast with peanut butter + milk ☐ Lunch Chicken/turkey sandwich with avocado + apple + yogurt ☐ Snack Protein shake + banana ☐ Dinner Meat/fish + potato/rice + veggies ☐ Evening Snack Greek yogurt or glass of chocolate milk ☐ Water Drank 6-8 glasses ☐ Sleep 8-10 hours ☐ --- ✅ END OF DAY CHECK · I did my workout · I ate my meals · I drank my water · I visualized success · I am one day stronger --- 📝 WEEKLY TRACKER Day Workout Lung Builder Visualized Ate Well Sleep (hrs) Monday ☐ ☐ ☐ ☐ _____ Tuesday ☐ ☐ ☐ ☐ _____ Wednesday ☐ ☐ ☐ ☐ _____ Thursday ☐ ☐ ☐ ☐ _____ Friday ☐ ☐ ☐ ☐ _____ Saturday ☐ ☐ ☐ ☐ _____ Sunday ☐ ☐ ☐ ☐ _____ --- You are building an unshakeable body and mind. Every box you check is a deposit into your confidence account. Show up, do the work, and own that blue line. 💪🏒🧠"
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TamaraD Mar 18, 2026, 11:52 PM

"I'm excited because i already completed 3 workouts, planning on a 4th tonight!"
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moosjames Mar 18, 2026, 1:25 PM

"I made it happen today only because of Stickk. "
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troyshep1 Mar 18, 2026, 12:42 PM

"I focused on the call to adventure today. "
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Anehazr Mar 17, 2026, 1:23 PM

"5/10 - Solidly okay. .-. ( -_-) | | / \ | | -----"
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troyshep1 Mar 17, 2026, 1:13 PM

"First report, yaay!"
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troyshep1 Mar 17, 2026, 1:12 PM

"I remembered some stories that show vs tell the story. "
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Community Journal: Exercise & Fitness

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