Holy cannoli… is it hot out or WHAT!? You know it’s hot out when you look forward to going to the gym just for the A/C. My workouts change from week-to-week, but I thought it would be fun to share how I plan around my work/life schedule to fit in exercise each week. Workouts don’t have to be an hour long or even at a gym. They can work for you and your schedule — it just takes a little planning ahead.
Right now, I’m participating in Fitnessista’s Summer Shape Up (SSU) 4-week (FREE!) challenge. Here’s a glimpse at what I did last week for workouts:
Planning note: I had something to do for work in the morning, so I fit in my workout after work. I planned accordingly. I packed my clothes for the gym the night before, packed a snack that I could eat before the gym so I felt energized enough to go after work, and packed some protein powder to mix with water for after my workout the night before. I also spent 5 minutes over the weekend writing down the workout on a piece of paper — along with any form notes I needed to remember — so that I wouldn’t waste any time once I got to the gym. Then, I take that piece of paper with me to the gym each time I do that workout. I never need to check my phone or stop between sets.
TUE – 20 minute steady state cardio (I walked because I was SO sore from Monday’s workout!)
Planning note: I was SO sore and had every intention of skipping this workout. I planned ahead by bringing a bag of workout clothes with me to work, so that if I felt better by the end of the day at least I was prepared to go to the gym. I ended up going and walking for 20 minutes instead of running because I was too sore. I listened to my body and got some movement in — which is better than nothing. I also felt less sore afterwards!
WED – Workout #1 from SSU again, followed by serious stretching and foam rolling.
Planning note: I drank a ton of water today and the next day (Thurs) to prevent/heal the soreness. I really didn’t feel like working out today, but looking at the private Facebook group for SSU helped motivate me. I didn’t want to let everyone down (even though no one is watching lol!).
THURS – off/active rest day. Took a very short walk on a break at work, and at night.
Planning note: I made sure to drink a lot of water today to prepare for my workout tomorrow and also to flush the lactic acid that had built up from the week. I did a few stretches at work in my office in between different work assignments to stay flexible. Just because it’s an “off” day, doesn’t mean it has to be a sedentary day.
FRI – ~20-minute “hill” walking workout (Start walking at 1% incline; increase incline another 1% each minute on the minute until you get to best incline you can hold – mine was 9% without holding the handles; hold it at your highest point for 2 minutes; decrease 1% every minute on the minute until back to 1%).
SAT – WORKOUT 1 from SSU + 20 minute easy walk on treadmill
Planning note: it was so hot out that I knew I wouldn’t get much movement outside on Saturday. Instead, I took an easy 20-minute walk on the treadmill to loosen up after my workout. I also brought clothes with me to change into for the day so that I didn’t miss any time on a Saturday : )
This week, I’m following Week 2 of Fitnessista’s SSU plan. You should join!! It’s not too late. You could either start back at Week 1, or just hop into Week 2. It’s so much fun! There’s also a private Facebook group full of supportive women cheering each other on.
Are you motivated by following a workout series along with a group? Does it hold you accountable? I know that I wanted to skip the gym several times last week, but I thought about the women in the private FB group posting about their workouts while 7 months pregnant, while their baby was taking a nap, in between meetings, etc. — if they could do it, I could too!
Good morning and happy Thursday! It doesn’t feel like Thursday this week, does it? I’ve been thinking a lot lately about this one change I made in my daily routine lately, and I thought it would be fun to talk about it here. And since I’m enjoying my slower morning now, I figured it would be a good time to write this post.
When we travel, I always pick up some trinkets or souvenirs to remember our trip and the places we visited. I usually end up placing them around the house, my office, or even in my car as a constant reminder of the amazing experiences and places we’ve been.
When we traveled all around Scandinavia, Russia and Europe this May, something felt a little different. Of course, I wanted to get some of the classic items that the countries were known for, but I couldn’t help but admire more of their way of life than their material items. A lot of things stood out to me. Perhaps the one we’ve taken to heart the most, though, is slowness and consciousness in daily activity. Let me explain….
I couldn’t help but notice a few things that were different in places like the Netherlands, Denmark, Sweden, Finland, Estonia, etc.:
No fast food joints, except for the occasional train station or airport McDonald’s
Not a lot of to-go options at restaurants or cafes
Starbucks, Dunkin Donuts and Panera were missing and replaced by cool, chill cafes
No white paper cups in people’s hands as they hurried off to work or school (they’re too busy biking everywhere — no earphones or anything!).
In other words, it seemed to me like their culture was not based off of being in such a rush all the time. It made me realize that, although I love the U.S., we have an entire industry and culture dedicated to getting you somewhere faster.
Since my brain tends to think about everything in terms of health and food, I couldn’t help but notice the effect this has, or seems to have, on our health. So I thought to myself, “What can I do to implement small changes to slow down and enjoy what I’m doing at the time I’m doing it?” I thought about how different my daily morning routine looked compared to that of a typical working person in the Netherlands, Denmark, etc. I had to be honest with myself and think of how rushed I was/felt.
I’m usually rushing around, packing plenty of food (in to-go containers, of course), making coffee and putting it into a huge insulated mug, drinking coffee in the car on the go (not even enjoying it because I’m not stopping to think…), etc.
Now I’m trying something new. Something that looks a little more like intuitive eating (thanks to Paige!), but which also applies to things other than food. So what am I actually doing? Slowing down and enjoying what I’m doing at the moment — aka. having slower morning. Here’s what I’ve done to try to implement a slower, more enjoyable morning:
Go to bed at night earlier, in order to accomplish the next thing…
Wake up earlier
Get out of bed within a few minutes of waking up
No TV in the morning (not watching the news has lifted my mood!)
Making coffee to enjoy at home with Ryan
Making a very small breakfast (I’m not particularly hungry when I first wake up – so I still like to eat my breakfast when I get to work)
Sit, without TV or my iPhone, with Ryan and enjoy our coffee and breakfast.
It’s made such a nice difference! It’s a work in progress and it definitely can’t be every morning — I still have hearings, depositions, or other work/life obligations that don’t allow me to sit and enjoy each morning the same way. But at least I’m doing it some or most of the time!
Have you guys ever brought home anything from a trip that has stuck with you? Do you enjoy slower mornings or think they would help set you up more a calmer, more enjoyable day?