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It's hard to keep focused. It's not an easy thing to live disciplined all the time. There are a tone of temptations around us and if we work out to look good, sometimes that's not enough of a reason to really keep us going. Think of some values that you have that might keep you on track for a longer time. Think of long term goals and plans. Things like - I want to play with my grand kids. I want to live long. I want to have energy. I want to be comfortable. Here are some work out ideas for the week. TUESDAY:
30 min cardio and then....
We haven't done this first one before it's called your 1 time max.
So you're going to find what the heaviest weight you can lift is on the following
1. Bench press
2. squat
3. bicep curl
4. Shoulder press
5, Then hold plank for max amount of time
so start at about 75% what you think you can lift and slowly add weight until you move into fatigue. Let me know what that your maxes are.
WEDNESDAY:
you know the back exercise where you bend over like you are starting a lawn mower?
15 back mowers - ha!
10 burpies
15 jumping jacks
20 SIT ups
all of that 5 times through for time. post your time
THURSDAY:
30 Min cardio and a good stretch
FRIDAY:
run 400 meters
10 tricep dips
20 push ups
30 sit ups 40 sqaut |
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Sometimes you can get into a routine of working out and then one of 2 things happens. 1. You get bored and you don't know how to change it up so that you keep going. They say that you should change your work outs every 6 weeks. The body becomes very efficient at not burning calories. This is why you can go and do the same work out class for years and find that you aren't seeing the results you want. if you took that same amount of time and put the efforts into a different work out you would begin to see change again. 2. you can't adapt to the changes of life. Maybe you're running outside and suddenly it's winter and you can't do that anymore. Maybe there is a class you are taking that comes to and end. kate has gone to Samoa for 6 weeks and has had to in some ways start over. Find new ways to work out, go try new things. Keeping active all year round and in all seasons takes being flexible enough to change as your surroundings do. |
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WELL GOOD NEWS.... Kate has now lost 47 pounds.... 3 pounds til 50!!! She kind of fell off the band wagon for a while there and it took some butt kicking to get back on track. Now she is. And she's doing great. She called today to tell me that there were more things that she could do now. Her cardio is so much better. Before she could only power up parts of the step class and now she goes the whole class like she's running it - ha! Go Kate! |
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When it's just plain hard! |
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Sometimes it's just hard. You give your all and you are so disciplined and strong and then blow it like crazy! Those are hard times when that happens. It can be very discouraging. But just think if you had blown it all those other days too ..... keep steady and moving forward WILL get you healthier, give your more energy, and make you happier. Kate and I did 2 weeks of low/no carbs. She was kind of stuck. She is at the 45 pound mark and is looking FAB! But she was stuck. Partly she's not as motivated right now for working out. It's easy when you are seeing some results to forget that you had to WORK for those results. You think that suddenly you should just be able to get them! But she's moving. She's doing it. So she has done great on the low carb thing - though I haven't checked on her recently. When I was gone we were chatting on skype and I was like "what are you eating?" she sheepishly says "candy".... I was like DOODE PUT THAT DOWN! So she did ... good girl! When she first went to step class she almost died... no I mean it. She could barely get through a class. Now she goes and powers up the moves and can go hard for the full class! It's really crazy how much she has improved. I am very proud of her... and i"m gonna kick her behind here pretty quick if she hasn't done weights again! GO KATE! |
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K this week try this: break the day up and when you have a spare 10 min (right!!) run up and down the stairs 20 times as fast as you can. I mean your heart rate will be through the roof in that short time. Do that 3 times a day and you'll be giving your body a kick start boost throughout the day. |
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