Category Archives: Routine

[Figure Training] Day 3: Whaaaa??

Definitely adjusting to the meal plan, although the eggs and oats in the morning get me gagging as I try to swallow.  I think I may make the eggs without salt and pepper to see if they can go down easier.  I love eggs, but 5 egg whites is rough.

Enough of the sissy talk! My workout….

30 min cardio then upper body, 3 rounds of each 2 circuits (no rest between exercises), then abs.

Circuit #1 – Repeat 3 times

  • 15R push ups (15, 15 with feet on bench, 15)
  • 15R seated rows
  • 15R wide grip lat pull down
  • 15R lateral raises [side-front=1 rep] (5lb, 10lb(5)5(10), 10(5)5(10))

Circuit #2 – Repeat 3 times

  • 15R burpees
  • 15R incline bench press
  • 15R high row
  • 15R cable upright row

When she had me doing sit ups, she told me my hands had to hit the top of the counter or it didn’t count.  After working my shoulders and back I could barely lift my arms.  My sit ups ended up being FAST-sit-up, then THROW arms up to counter haha.  It was a bit dangerous driving home.  For those of you in Plano, stay off 75 between 2:30 and 2:45 as I drive home from the gym today :P.

During the second round of Circuit #2 I really thought I was done.  Surely she would see that I could not lift another pound.  As I pushed the last rep on the upright row she said “alright. One more. Let’s do it again.”  I thought “whaaaaaaa?!” But if she said one more, then that means she knew I could keep going.  I actually completed the circuit!! I did feel her give assistance on the bench and high row, but I was still working so hard.  The whole time I thought “my competitors are ahead of me already, they are already training harder than me”.  It’s funny too because part of me is like, “THIS IS AWESOME” while the other part of me is asking, “Why am I doing this??…”

Do a Burpee 🙂

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Couch to 5k: Week 5 HALF WAY THERE!!!!!!

HALF WAY THERE!!!!!!motivated woman running

Wow, I am DIGgin’ this schedule.  We are half way there! Stay motivated everyone!!! Let’s rock this!

<<Go to previous week
<<Go to Week One

Week Workout 1 Workout 2 Workout 3
5 Brisk five-minute warmup walk, then:* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:* Jog 3/4 mile (or 8 minutes)
* Walk 1/2 mile (or 5 minutes)
* Jog 3/4 mile (or 8 minutes)
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.

I am using this C25k schedule for my injury recovery.


Who Wants a Transformation?

*Faith raises hand*

Don’t tell anyone, but…I went for a walk last night. It felt…weird. It was nice to be back in my running shoes again. I am eagerly awaiting the day when I can once again feel the pounding of the ground and the warmth of my muscles coming alive. Ahhh sweet bliss.

I am ready to slowly began rehab to get myself back into running shape. My plan is to spend the next 4 weeks awakening the muscles and slowly build back the strength. It will take a lot longer than 4 weeks, but my plan is to assess over the next 4 weeks. AFTER THAT, I would like to begin the H.I.T transformation routine again! If you were following me last year, I did the Fitness Rx H.I.T transformation in November (but did not post about progress). Stay tuned and you can join me. I’ll post meal plans and workout routines for both home-monkeys and gym-monkeys. If you do not have a gym membership I do recommend you get 3 progressive weights, a jump rope, green level theraband and running shoes (importance).

Hope everyone is eating clean! Diet is 80% of your health & fitness.


21-Day-Recovery-Project: Day 15

PRIORITY CHECK
I really love that I came across a great reminder today: Psalm 73.25-26
Being injured has really given me a great opportunity to reassess what should be most important to me. My God, Luke, others. I am excited that my progress of recovery is slow because it may help me ease into finding the good balance of maintaining priority order while incorporating things (like running) in a way that is in alignment with those core priorities. Hmm..the wheels are spinning!

Its times like this when I know I need to throw a bounce off of someone so they can slap some sense into me or a “well…you know what you’re doing wrong” haha. Causing me to definitely miss one of my absolute greatest friends of all time! Germany has stolen her from me! Em!

I spoke with a dear friend, Annette, who might as well be my big sister. What a great encouragement. She prodded me onward!

Thanks also to everyone who comments, emails or messages me a cheer or click of a “like”, you guys have been such a motivational boost! Being inactive is such a weird state of being.

OUTLET
I got muh hair did. Rockin Red. THANK YOU VAL!!!!


WORKOUT

Today my girl, Mary, challenged me to a push-up-on-demand. All day, randomly (as is our personality), we texted each other and at that moment we had to drop everything and do 10 pushups. 10 was a good number, but I think next time it should be at least twice that. 😉 What do you say Mar-shmack?

MEAL PLAN
Meal 1: Scrambled egg, slice of turkey bacon , navel orange
Meal 2: Avocado with lemon juice
Meal 3: Farm Stand Tomato salad, ear of corn (barely steamed to maintain nutrients) and Avocado with banana slices
Meal 4: Chocolate Peanut Butter Protein Smoothie
Meal 5: N/A
Meal 6: N/A

—————————————————-
Broken tailbone got me down and pouty, so I started the 21 day streak of getting over the despair. #injuryrecovery at its finest!
Days since injury: 34


21-Day-Recovery-Project: Day 14

Didn’t need pain meds at any point today. rock on.

WORKOUT

Didn’t want to push my luck, so to speak. (but I did squeeze in a few pull-up [attempts])

MEAL PLAN
Meal 1: Banana Bread, Eat Clean style
Meal 2: Navel orange (bread was pretty filling)
Meal 3: Cubed sirloin stew
Meal 4: Chocolate Peanut Butter Protein Smoothie
Meal 5: Avocado with lemon juice (I eat it right out of the skin with a spoon)
Meal 6: Grilled lean sirloin strips (3 oz), corn on the cob

—————————————————-
Broken tailbone got me down and pouty, so I started the 21 day streak of getting over the despair. #injuryrecovery at its finest!
Days since injury: 33


21-Day-Recovery-Project: Day 13

FYI: I have not been slacking, the lack of posts is due to the fall my lap top had. Shattered the LCD. Major bummer.

NIX NEGATIVE
Feeling a lot stronger today and will be working full days this week from home.

OUTLET
Work 🙂 Tango music, Banana bread (Eat Clean style, efforts to post later)

WORKOUT
Pullup Monday Madness …not really progressing like I had hoped…partly for the waaay to long rest days in between, but recovery/healing is more important to me right now.

MEAL PLAN
Meal 1: Quick Sunrise Smoothie*
Meal 2: Avocado with lemon juice (I eat it right out of the skin with a spoon)
Meal 3: 1/2 turkey wrap with slices avocado, lettuce and tomato in whole wheat tortilla
Meal 4: Chocolate Peanut Butter Protein Smoothie
Meal 5: Angry Mediterranean Salmon (3.5 oz) and raw zucchini
Meal 6: N/A

*Quick Sunrise Smoothie
1/3 C skim milk
1 scoop vanilla protein
1 navel orange

—————————————————-
Broken tailbone got me down and pouty, so I started the 21 day streak of getting over the despair. #injuryrecovery at its finest!
Days since injury: 32


21-Day-Recovery-Project: Day 9

NIX NEGATIVE
Trouble walking again, but was able to work a full day from home, so there’s improvement. Still can’t find a comfortable way to sit for a long period of time, but I feel like I am improving.

OUTLET
Not able to stand or sit for long, so was hard to read more than a page or even pull out my paints. Date night was a nice change of pace!

WORKOUT
Pull-ups 2S/4R
Still, not feeling good enough to put more energy into a workout, but:
Iso-abs – every time I thought about it throughout the day

MEAL PLAN
Meal 1: Chocolate Protein Shake (skim milk, chocolate protein)
Meal 2: oats with a few pieces of cut up dried apple and fig (Use organic, no added sugar fruits so that you are getting nothing but fruit. Dried fruits are great when you want to pack your oats in a ziploc. I can get hot water at a coffee shop or my office.)
Meal 3: Oh-my-gosh egg-white omelet
Meal 4: Avocado cubed with 1/4 banana sliced, lightly tossed with lemon juice
Meal 5: Celery with all-natural, no-sugar added peanut butter
Meal 6: DATE NIGHT – pizza? what?!

—————————————————-
Broken tailbone got me down and pouty, so I started the 21 day streak of getting over the despair. #injuryrecovery at its finest!
Days since injury: 28


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