My weeks are always changing I would love to have a workout regime that is set in stone but that often doesn’t happen. With school I travel to four different campuses; so I often try to take advantage of the gyms on campus to cut down on my driving. This makes for an interesting schedule! I am currently working part-time at a gym and do a couple of workouts a week there before or after my shift.
For myself a perfect week would be:
- Monday: back and chest, 20 min cardio at location A
- Tuesday: legs, 20 min cardio at location B
- Wednesdays: arms and shoulders, 20 min cardio at location B
- Thursdays: RUN
- Friday: RUN or short full body workout with weights at location C
- Saturday: 30-45 min high interval training and core at location B
- Sunday: off or run/walk with my Mom
I don’t always do six days a week but that’s what I try for. When I run, I run outside near my house and work on my speed work, I try to make my runs as fast as possible. It’s a quick and easy workout that is still beneficial to my running.
For my weight training routine I usually do higher reps with 3-4 sets, it leans me out nicely and still allows me to add some muscle. I do increase my weights every 1-2 weeks. This means that I will do one set with the heavier weight and then the next couple of sets with the old weight until I am able to do all 3 sets with the new and heavier weight while still maintaining good form. I never sacrifice form for weight!
The 20 minutes of cardio that I do when doing weights is usually just my warm-up and cooldown combined on the stair climber. Throughout all of my workouts I like to make sure to keep my heart rate up so I add in some power moves. Between exercises I like to do some skipping, jumping lunges, jump squats, or stair running. If I’m not sweating for the majority of my workout I don’t feel I am pushing my hardest. I know what I am capable of but I also know my limits!
I strive to step out of my comfort zone as often as possible in my workouts by picking up my running pace, pushing up a big hill, or picking up the next weights along the rack.
My gym has tons of amazing classes and I encourage you to try any classes your facility may offer! Classes add an awesome social aspect to your workouts that can be encouraging when you are feeling unmotivated. If people expect to see you in class it will make you think twice about skipping a workout! During my school semester the class times don’t fit into my schedule so I workout on my own but during the holidays I love doing the spin classes and TRX classes. They are high energy and the spin always kicks my butt whether or not I want it too!
Trying out classes is also a good way to learn some new exercises that you can incorporate into your own workouts.
Let’s face it, summer is the best time of year! Well in my opinion that is! You eat lighter foods, get a constant supply of vitamin D, and are continually engaged in physical activity. Whether its late night walks, swimming at the beach, hiking the local attractions, bicycling, outdoor yoga, or early morning summer runs, we are often out there a lot more.
Yet during the winter months we don’t tend to keep up these habits. One of the most important aspects of our summer lifestyle is that we are engaging in physical activity with family and friends. If you have children you are teaching them the fundamentals of a healthy lifestyle by making play fun and active, this is a lesson that needs to be taught all year-long. So make those winter months count and yes I am labeling them as winter months because up here in Canada that’s all we seem to get!
I believe it’s important to instill healthy habits and choices on those around you by leading as an example. The dynamics of this changes when you simply drop your child off at sports practice or dance lessons. Yes, both are very important but being active as a family in the same setting will create endless long-term benefits.
I encourage you to be active at least once a week with someone close to you and parents that means you and your kiddos! Make this time fun by skating at the local rink or going for a swim at the pool. Both are inexpensive and most likely offer family specials. Treat your kids to a “Night walk”, suit them up in bright-colored clothing, hand out flashlights and head over to a safe area to go for a short walk. Try out that new fitness class that’s being offered in your area with a friend, go snow shoeing or snowboarding/skiing, or just on a group walk!
Whenever my workouts are on point my eating stays clean!
I crave healthy nutrient rich foods, and would feel sick at even the thought of eating junk food after a workout. Knowing this helps me to get into the gym and keep up my routine. When I eat properly and am sweating daily my overall mood is improved, my sleep comes naturally, I have more energy and my studying habits are better. If I get into a rut and am not making it out to the gym or running I quickly see the negative effects it makes on my life.
Each day I try and write down something that has made my day better from the lifestyle I lead.
It’s an ongoing list of pro’s and whenever I find myself unmotivated I take a look at the list and ask myself what is going on that has changed my behavior. I address the problem directly; if I’ve been too tired then I go to bed early, if my eating hasn’t been going well I meal prep, or if I’m bored with a routine I find a workout buddy or a new trail to run. Taking some time to make a new workout playlist also helps me get excited to run or workout!
You won’t get anywhere if you appease your conscience with excuses! Take action immediately to live the lifestyle you know you deserve!
Best of luck this “Spring” to all you workout babes!
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