Working Out Week 35 of 2014
August 30, 2014
I am not sure if it is because it is the end of summer approaching or what but the last couple of weeks have gone by so FAST! I feel like I was just posting about week 34 and now it is week 35.
This past week I chose to vary my workout schedule with some Exhale Core Fusion workouts, Cathe workouts and riding my bike. The change in the schedule was just what I needed.
- Monday – ECF (Exhale Core Fusion) Power Sculpt dvd – 40 min
- Tuesday – Cathe X-10 dvd – 42 min
- Wednesday – Ride Bike + Exercise Ball book – 36 min
- Thursday – ECF Lean and Toned dvd – 40 min
- Friday – Cathe X-10 dvd – 38 min
- Saturday – Ride Bike + Jump Rope + yoga – 35 min
I went back to using some of my Exhale Core Fusion dvd’s this week. I haven’t used them in a couple of months. I have mentioned before how I love the set up of these dvd’s. Each one contains five 10 minutes segments that work a different part of your body. Monday I did the Power Sculpt dvd and did four of the five 10 minutes segments. All of their workouts are done in bare feet and give you excellent toning over your whole body. They are a nice change from the high rep weights I have been doing the past couple of weeks.
So then on the days after doing the ECF workouts I did a tough cardio plus weights workout from Cathe Friedrich called X10. This workout is also kind of set up in segments where you can pick and choose what one or how many you want to do. Usually I do the premix ones that are two workouts combined to make a longer workout. You can do them single if you are short on time and need a 27 minute or less workout. On Tuesday I did the X42 premix which is Hi-Lo plus Fat Burning Circuit. On Friday I did the X38 premix which was Low Impact plus Step. Both of these workouts also have a nice warm up and cool down that is the same. I was very sore on Friday after the step session. I woke up kind of sore in my legs and hips from the ECF workout from Thursday and this workout added to that soreness. It is a good sore though – means I know it is transforming my body.
It is a little harder for me to ride my bike in the mornings with having to make sure the kids get up and off to school. I managed to do one day during the week and then another on Saturday. It wouldn’t be quite so bad if it was light out a little earlier. I can’t really go until 6:45am because it is dark before that. So, for now I am just going to be riding one or two days per week.
I did my jump rope workout once this week. I am getting more stamina with the jumping rope. I found a good workout video on YouTube that is from popsugar for a 10 minute jump rope workout. I also found some other really good workouts on their YouTube channel.
I also did some food prep on Friday (yesterday). I like to buy really large packages of chicken breasts and divide them up and freeze already cut up or marinated so that part of the prep work is done. It is a good way to save some time – that way when you thaw the chicken out it is already marinated and ready to be cooked in the oven, grilled or stir fried. I have been doing this for several years. I also have begun using this meal prep book again for some recipes. The book is above in the photo and is called Once A Month Cooking by Mimi Wilson and Mary Beth Lagerborg. I bought this book several years ago from Sams. There are one month meal plans in the book with shopping lists and the directions for all of the recipes. Some of the recipes are pre-cooked and then frozen and others are just marinated or seasoned and then frozen to cook on the day of, as the ones in my photos. The book also offers tips on making menu plans and shopping lists.
Weekly Fitness Tip: Eat Healthy – one of the best things you can do for yourself, in addition to regular workouts, is eat healthy.
– try eliminating all or most processed foods or pre-packaged foods and replace them with fresh fruits, vegetables, and nuts and seeds. A friend of mine once told me if you stick to shopping the store on the outer parts where the produce, dairy and meats are you are less likely to buy the processed, boxed items. Of course we all need a box of cereal, some olive oil or flour so that method doesn’t always work for everything. One thing I try to do though is not go down the chips and soda aisle at Walmart.
– learn to prep some foods and meals so you will have healthy choices available and be less tempted to go through a “drive thru” for a quick meal. Remember “failure to plan is planning to fail” I know that if I take an hour or two each week to get some meals prepped and in the freezer or just prepare some healthy snack options I am more liking to stick with healthy eating.
I hope you had a great week and have a wonderful Labor Day weekend!
Working Out Week 17 of 2014
April 26, 2014
This week was a really busy week for me – I can not believe it is almost May… The workout schedule this week was still the Cathe Friedrich April rotation – week 4 of the rotation. The schedule I completed was as follows:
- Monday – Athletic Training Leg Cardio Mix -35 min. + Ab Circuits Weights & Plates 19 min
- Tuesday – All Out Low Impact Hiit (Xtrain series) – 39 min.
- Wednesday –
Legs and Glutes– Great Glutes timesaver 4 – 46 min.
- Thursday –
Cardio Kicks– Cardio Supersets (LIS series) – 41 min.
- Friday –
Power Hour– Circuit Blast – 44 min.
- Saturday – Yoga Max – premix 1 – 32 min.
The ones listed above that have a strike through are ones I do not have so I subbed in another one that I figured would be similar. Below are photos from this past weeks schedule:
Monday was the longest session of workouts this past week since there were two on that day. My cat was once again supervising my efforts. I guess watching me working out tired him out because after taking my three sons to school I came back home and couldn’t find him – he usually comes out to greet me when I get home from somewhere. I had not yet put away my fitness gear and went in the living room to do that and here he was sleeping among the weights, discs, weighted gloves and mat. He just loves those slide and glide discs – every time I have them out he sits near them.
Circuit Blast is a challenging workout using the long step 4 risers high and doing various cardio, weight and push up circuits for 44 minutes. I can tell that doing P90X3 and T25 have given me a lot more stamina and strength. I was able to complete all the box jumps – there are like 12 or 16 in a row – and all the various push up circuits without having to go to the knees like I used to for some of them. I got a few cool photos of the box jumps too and was able to make the above collage – I thought that was neat.
I had my root canal (first one of those) on Wednesday and that went fine. I think the anticipation and anxiety over having it done was worse than the actual procedure which took about an hour. At least my tooth is feeling better now and I can eat on that side of my mouth without it hurting anymore.
I read something I thought was a good quote – motivation from a facebook friends post the other day. It said: FIT MOMS: WE DON’T HAVE TIME, WE MAKE TIME. Lisa Olson posted this and she has a great facebook page called Live Life Be Active, that I follow.
I feel like the above statement is true for anyone who is committed to working out and making sure they get it done 5 to 7 days a week. I don’t have an extra hour every day to workout I just choose to get up earlier than the rest of my family and get it done. I think that everyone nowadays is busy and if you are serious about getting fit and being healthy then you have to make the time to Get IT Done! Once you make fitness a habit and stick with it that just becomes part of who you are and what you do. There are a lot of workouts out there that only take about 30 minutes of your time or you can even just start walking for 25 to 30 minutes a day. My husband has started doing this 10,000 steps a day commitment with a program through his work and I can tell he has lost some weight and he seems to be sleeping better and feel better. Exercise has so many great benefits.
Well, I hope everyone has had a good week and got in some type of exercise. I would love to hear about your current workout program – click on Leave a Reply and tell me about it.