Martha67
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Exercise Regularly
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Week 1 of 8
Martha67 commits to:
Exercise 7 days each week
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Next report due:
March 27
3:00 AM GMT
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My Commitment Journal
 Martha67
March 19, 2026, 3:17 AM
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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
March 19, 2026, 3:15 AM
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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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