Fallout Fitness Challenge! - Level 1 (n00b)

Hey-lo NerdVerse!

    Many of you might possibly be aware of a little game that just released its first new game in 6 years, an insignificant small game called Fallout 4! Well, this is the game that prompted my husband and myself to finally purchase a PS4, and also get the game on my PC as well. (I eventually returned it (thanks Steam!) because I decided to get over my fear of playing games with the PlayStation remote, and decided to woman up and create a PSN profile). ANYWHO… this puts me in a bit of a conundrum… I don’t have any time! That thing called TIME that we all struggle with, I mean, who has TIME to play video games? #sadface #firstworldproblems

    One of my biggest loves is obviously fitness, and my time to go to the gym and work out has been very limited lately. With the release of Fallout 4 - PlayStation 4, plus my 6-year old son who is determined to be a YouTube game, time is fleeting! So I decided to implement FALLOUT FITNESS CHALLENGE! This is similar to traditional drinking games, except, when certain poignant events occur in the game, you (the Gamer) have to pause and take a little time to get off your butt and move!

   Here are your Challenges! (Note: these might change, or be amended, or added to as we continue to play J There is no limit to fitness, much like there is no limit to this Fallout Open World!) These are in NO particular Order:

Kill small creatures – Bloatfly, RadRoaches, Mole Rat, etc… 

     3 Push Ups per kill! Get going and Clear the wasteland!

Kill Larger creatures – Ghouls, Mirelurks, Raiders, etc….

     5 Squats per kill! (Or Tea Bags, after all, this is a gamer game ;)

Kill a DeathClaw

     10 Burpees – As if you needed to get your heart rate up any higher!

Find a BobbleHead or LunchBox

     25 Jumping Jacks – Celebration!

Complete a Quest

     10 Dips – use a coffee table or a chair.

Build a House/Complete Sanctuary Steps

     10 Lunges on each leg

Loading Screen – Walking in and out doors, new rooms, loading saved games, etc….

     Mountain climbers continuously until load ends OR 10 mountain climbers per load if using the Tally System

Use Stimpack/RadAway

     5 Jumping Lunges on each leg and be thankful to be alive.

Use Crafting Station –

     10 High Knee Jog in Place for each item crafted (can alternate with butt kickers in place)

Level Up – The Big Dog!

     10 squat jumps

     10 Jack knife crunches (V Ups) or straight leg lifts

     10 Incline Push Ups (put feet on chair or table)

Have Fun! And Play lots, because the more you play, the better in shape you will get! Please feel free to comment or email me about other games you would like me to create workouts for, or other ideas for Fallout 4!

rianarohmannfit@gmail.com ;)

Ri

Busy Nerd Mom Park Workout!

There is no reason why busy moms cannot live the Nerdy Fit lifestyle! With a little heart, dedication, and some quality time at the park with your kids, you can squeeze in a great workout. Do not be shy, but get your workout on loud and proud. Remember, you never know whom you are going to motivate, so lead by example!

Move through the exercises as quickly as possible with very little rest between sets, but keep your movements controlled and work through your entire range of motion for maximum effect. If you are short on time, just do each exercise once for 15 to 25 reps, or if you have more time, circuit your exercises for two to four sets of 12 to 15 reps. Enjoy your journey!

Circuit 1:

Assisted Pull-Ups on Monkey Bars

Place your foot on a step for assistance and grab the bars in either a neutral grip or an overhand grip. Squeeze your back muscles and pull yourself up, using as much upper body as possible and the step as little as possible. 

Bench Push-Ups

These are great for getting full range of motion during your pushups, especially targeting your chest, front delts and triceps. Place your hands on the bench, feet on the ground, and bend your elbows until your chest contacts the bench. Hold that bottom position for a moment, then push back up. Squeeze your abs during the movement and keep your body straight.  For added intensity, do decline push-ups and place your hands on the floor, feet on the bench. 

Bench Step Ups

Step-ups are great at targeting your booty and hamstrings, helping to get you that sexy and strong backside you deserve! Place one foot on the bench and the other on the ground behind you. Push through your heel and step up, finishing in a stand on one leg on the bench. Give and extra booty squeeze at the top position for added benefits. Balance for a moment, then slowly lower back down into a lunge.

 Swing Abdominal Pikes

If you have ever used a TRX or a stability ball, then you know that suspended abdominal exercises are excellent for targeting your abs! Just place your feet in the swing, hands on the ground, and pull you booty up over your head, keeping your legs straight. Lower back down to a straight body push-up position, keeping abs engaged the whole time. For variety,  you can also do these with bent knees in a tuck position. 

Circuit 2:

Hanging Leg Lifts

Hang from a bar, and tuck your knees up to your chest. Keep your movements slow and controlled to avoid swinging. Squeeze your abs and raise your hips and you lift your knees. This keeps the emphasis on your abs and not on your hip flexors. 

High Elevated Split Squat

Split squats are one of the best exercises for the glute-hamstring tie in, and the higher you can get your back leg, the better! Place it behind you on a bench/step/ladder and bring your front leg out so you are in a wide lunge position. Bend you front leg and lower yourself to a deep lunge position, really feeling the stretch in your legs. Make sure your front knee does not pass you toes!

 Bench Dips

Dips are one of my favorite exercises for triceps and shoulders. Keep your body as close to the bench as you can and focus on a deep bend through the elbows. As you straighten your arms, add an extra squeeze to your triceps.

 Bench Side Step Ups

Similar to the forward step-ups, except the side step ups challenge your balance a little more, and place more of an emphasis on your inner and outer legs (adductors and abductors).  Step-up and balance, with an extra booty squeeze, then step down into a deep side lunge.

Circuit 3:

Swing Crunches

These are very similar to stability ball crunches. They require control, helping to activate the deep abdominal muscles (transverse abdominus) that act like a girdle on your midsection, helping make your waist appear teenier. 

Deep Step-Ups (assisted)

These are similar to the front-step up, except you get a deeper lunge, which activates the glutes/hamstring tie in better. Find a spot, such as a ladder, where you can place your foot at a level between your hips and knees. Grab the handles to help life yourself, but use as much lower body muscle as possible. At the top position, kick your back leg straight behind you for extra emphasis on glutes. Slowly and with control lower back down.

Bench Jumps

Bench jumps are like box jumps. Be careful with these and take your time because cement benches can be unforgiving on the shins!

Feel free to message me for personal training/nutrition/supplementation questions! :) 

rianarohmannfit@gmail.com

Revamping

Hey all, I am in the process of getting this page back up, revamped, and better than ever! Stay Tuned for everything fitness, fun, nerdy and geeky! ;)

Regrets of a Busy Nerd Girl

Hi Blogger Nerdverse,

I really wish that I could stay more active on here. This blog is a great love of mine, and my intentions are true, however I am in a place right now that does not allow me much extra time. I am still reading (albeit, not as much), but I am in my Master's Program, slated to graduate in July 2015. Once I am done with that, I can realign my priorities and get back to this. I have about a million books I want to review, plus discuss many great new goals I have (comics, Marvel Cinematic Universe, nerd bootcamps, etc.). I will try to get on here an post some fun stuff through :)

Riana

Thank you BUZZFEED for knowing my life....

23 Struggles on Book Nerds will Understand

Seriously though, just perfect.

Rant: What is with Book Series Finales Sucking??

 

Ok, this is just a short rant about books and authors....

Why are you making your series finales suck?

Ok, maybe you ran out of ideas, maybe you were just anxious to finish the series, or maybe you know that so many people are invested in your series that they will buy the book no matter what so you can do whatever you want to the ending and be evil just because you can, because you already got our hard-earned cash....

I just hate it when authors need to add something "shocking" or a "twist" or kill off awesome people just to get a rise out of the readers, even if it doens't pertain to the story. Listen, if it doesn't improve the storyline or the quality of the book, THEN DON'T DO IT! (I am of course talking about one specific book series finale that came out last month, but to spare readers who have not yet read it, I will abstain from naming names)

Ok, I realize that not all books are going to end happy-go-lucky, but for Gods sake, don't make me regret the whole series! I mean, there has to be some kind of happiness to an outcome, even if it not ideal, to make the readers at least kind of understand WHY you did what you did???

And this, ladies and gentlemen, is the reason I HATE LOATHE DESPISE love triangles.

Dear Author: Quit messing up your story becuase you can. Make it believeable at the very least. Make it flow.

Now I LOVE happy endings, and I know I will not always get it. But I also love emotional roller coasters, deaths, war, famine, and crazy and traumatizing situations and crazy climaxes throughout the series, but I like the ending to have some semblance of happiness and/or closure. Just a hint....but when I finish a book and my first thought is "well that sucked, what is the point of any of it?" Then Author, you failed!

Now, that being said, I need to finish series finales of the Frost Series by Kate Avery Ellison, and I got a spoiler alert that I may not like the ending, but I am going to finish the series. If the ending is bad, then fine, as long as it makes sense and adds to the storyline. So far I have loved the series, but lets wait and see shall we.....

 

Weekly LOLs: In Honor of Star Wars

My almost-5-year old son said the greatest words to me ever: "Mama, can we watch Star Wars?" YESSSSSS. Last time I tried him on it, it was too boring for him (hey, I get it, hes little). But he has been playing Star Wars Angry Birds, so I guess he wanted to see where it all came from. Well, 2 days went by, and he successfully sat through the first (original!!) 3!! Episodes IV,V, and VI. So exciting! He asked questions, followed the characters, and seemed to understand it! Yay! So because my son is awesome, here we are :)

I think I have posted this one before...Must have meaning!

HAHAHAHA

We use the "thats what she said" phrase in my house at least 10 times a day...

Something I would do....

We just got finished watching this movie (like 15 times) with my son, so it has great personal meaning. 

Still determined to find a awesome version (not costume in a bag) of this costume for Comic Con next year.

Nerd Alert!!

Loved Star Wars since I was a kiddo

OOH If only I lived in a place with snow

Wait wait wait....Big Bang Theory, plus Will Wheaton, PLUS Star Wars? YES PLEASE

Crossover Memes are my favorite!

Had to post this on my friends wall, because he does not like Star Wars...UGH. 

Because HIMYM is so awesome for their constant mentions of Star Wars. 

Have to have one every week!!!! D and D alignment chart :)