52 Mondays: #5

January 30, 2017

You know that feeling when you’re well rested and you have loads of energy and you’re just ready to tackle everything the day has to offer? Yea; I don’t. I am generally one big foggy mess. But, now that I’m getting back into a routine, I’m getting rid of some of that fog and, man, is it nice.

I stayed up way past a reasonable bedtime last Monday night because I was finishing my blog. I am absolutely committed to keeping this weekly thing going. After posting, getting my gym bag ready for Tuesday, and getting into the shower, I realized I forgot to do Day 1 of the Ab Challenge. Ooops. File that under “attack of the forgetful mind” and move it to Tuesday.

I hit the elliptical on Tuesday. I had intended to hit the treadmill but all the treadmills were taken when I got to the gym. The gym is FULL of resolutioners; the folks who made “fitness” or “weight loss” their resolution for 2017. It happens every year; people sign up for membership in November and December and they hit the gym hard in January. By late February, most of them have quit. So, it’s crowded now, but, give it a month or so and it’ll be back to normal.

I had a solid elliptical workout despite my dissatisfaction of getting a treadmill workout. I also spent a good amount of time stretching. I definitely need to make stretching more of a focus after workouts; my muscles definitely appreciate it. I also did Day 1 of the Ab Challenge.

img_1468

This is gonna hurt near the end!

Wednesday is our weight circuit with my trainer. We do a cardio and ab circuit to start and then do the weight circuit that we did last week. This week, I recruited a coworker to come along for the torture! I’m a mean person and not a good friend. I did warn him though.

Cardio/Abs Circuit

Weight Circuit

30 second interval w/10 second transition

45 second interval w/20 second transition

Jump Rope

Battle Rope Waves

Crunches

Deadlifts

Jump Rope

Thrusters

Bicycles

Incline DB Press

Jump Rope

Overhead Tricep Extension

Butterfly Sit-ups

Ab Coaster

Jump Rope

Leg Curl

Toe Touches

Leg Extension

Jump Rope

Squats

Plank

Lat Pull Down (wide grip)

Flat Bench Press

 

Bent Over Row (Barbell)

Thursday was another cardio day. My intention had been to do hill repeats on Tuesday. But, since I couldn’t get a treadmill, I figured I’d just do the hill workout on Thursday. I was wrong! While I had no trouble walking around work and getting up and down the stairs, when I tried to “run” uphill, I felt how heavy and tired my legs really were. So, I switched my plan and tried to do more of a maintenance run. I ran intervals but tried to keep my run interval slower so I could run longer. I kept my walk interval at one minute and ended up running intervals for three minutes. My run pace is MUCH slower than it was a couple years ago. My endurance also isn’t where it was and where I want it to be. I am going to have to work to build them both back up as I train for my goal race.

Friday was another trainer day. We did two circuits; one with more cardio and body weight movements and one with cardio and some kettle bell (or dumbbell) weighted movements. They were tough but it was cardio tough. I was sweaty and tired by the end but I felt great too.

Circuit One

Circuit Two

30 sec interval w/10 sec transition

30 sec interval w/10 sec transition

Push Ups

Squats

Jumping Jacks

Push Ups

Squats

Jump Rope

Sit-ups

Leg Raise

Mountain Climbers

KB/DB Row

Push Ups

Jump Rope

Jumping Jacks

KB/DB Snatch (Alt. Arm)

Standing Bicycles

Lunge (Alt. Leg)

Sit-ups

Jump Rope

Push Ups

 

Squats

 

I even hit the gym again on Saturday. I did the “robot” (seriously, I have no idea what the machine is called but I feel like I’m walking like a robot when I use it!). I used a higher resistance and went for an hour. Another solid cardio workout.

Sunday is designated grocery and meal prep day. Also, since I have a membership to a massage place and I have accumulated a few massage sessions, I scheduled a massage. I had wanted a deep tissue massage but the therapist I got this time couldn’t do a deep tissue (not my usual therapist; this is what happens when you don’t plan!). The massage was still very good; it just didn’t get as deep as I needed it in some areas.

I’m eating a lot of the same things this week. Though, I did change my dinner; I made some baked chicken and mushrooms and I roasted some cauliflower. The roasted cauliflower may be a new staple in my rotation. It’s so good! I seasoned it with garlic salt and turmeric and it’s pretty damn tasty.

My trainer got stuck across the state today and I worked a little late. So, I just hit the gym for a quick 30-minute cardio session today. Tomorrow is a normal cardio day and, since I’m on refreshed legs, I’m planning to do that hill session I skipped last week. Yay (and boo – hills are for the devil, y’all!).

On January 20, we started our water challenge in my fitness group. Every morning, pretty much before I get out of bed, I drink 24 ounces of room temperature water (warm is better but I just can’t get there. Today, I added some lemon to my water. I drink a good amount of water anyhow; it’s pretty much all I drink; but, I’ve noticed some improvements as well. I’ll keep chugging away with this challenge (and the water).

img_1492

Water is healthy, right? Seriously, drink water; it’s really good for you!

I started the Ab Challenge a day late. But, I did Day 7 today. So far, so good here; it’s going to get harder though. Seriously; there’s A LOT of sit-ups and crunches!

My thoughts on the week overall:

The good:

  1. I logged everything for the whole week. Keeping track of my portions and my intake is helpful and I’m glad I’m getting back into that routine.
  2. I got up on Saturday morning again and hit the gym. And, when I got home, I was productive with housework and organizing!
  3. I had a massage and a visit with my chiropractor (I could write a whole blog on chiropractic care and why I swear by it. For now, just find a good one and go. You’ll thank me later. Promise.)
  4. I ordered a new pair of running shoes! New shoes are always good!

The bad:

  1. I skipped my hill workout. If I want to get faster and build endurance, I have to do the training.
  2. I need to be a bit more mindful of my eating on the weekends. I plan everything for the week and kind of “wing it” on the weekends. I don’t necessarily overeat because of this, but I don’t eat as well as I would if I planned.
  3. I went to the grocery store with a list and said I was only going to buy what was on that list. Yea; a lot of stuff not on the list was in my buggy. Sure, it was BOGO and there were some relatively healthy snacks in there. But still, not on the list!

    img_1491

    BOGO. But still NOT ON THE LIST!

The ugly:

  1. I gained a pound. I don’t want to live and die by the scale. But, I also want to see progress. I’m not overly upset about the pound because there’s some other factors. But, I’m not jumping up and down about it either (maybe if I was jumping up and down more, I wouldn’t have gained a pound!)  🙂

    img_1493

    True story.

Before I go, I have two additional things to share.

  1. I’ve been having some issues with my FitBit. I have the Flex and I got it for free about two years ago. I “bought” it by cashing in some reward points through the FitRewards program at the gym. Long story short, I emailed the FitBit folks about my issues and they emailed me back quickly with some potential solutions. I can’t say enough good things about their customer service. Top notch! Truly!
  2. My friend, Shellie, shared this article with our fitness group the other day. It’s a great read so take a few minutes. I’ll wait…

    http://greatist.com/move/fitness-lifelong-practice?utm_source=CM&utm_medium=email&utm_content=story1_title&utm_campaign=editorial_dedicated_2017-01-28

    After reading the article, I thought about my workouts and my approach to them. I’ve never thought of it as “practicing” but I also don’t think of it as a chore. I LOVE my gym time. Some days are good and some days aren’t. But, I love being there and I love the feeling of working hard. I also loved how the article reiterated that there is no “right” way of losing weight or working out. It’s really easy to get caught up in specific diets or styles of workouts. But, there isn’t any one way that works for everyone. It’s much more realistic to approach nutrition and fitness like you would approach yoga; practice both and aim to get better; learn from the slip-ups and mistakes and accept that a bad day in the gym or a crappy training run isn’t going to ruin anything. You simply start again tomorrow leaving that bad day behind you.

With that in your minds, peace out y’all!

Until next Monday…gotta run.

~B

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One Response to 52 Mondays: #5

  1. Pingback: 52 Mondays: #9 | Run Brandy, Run!

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