Workout Schedule

MONDAY 5th:
+ Z’s Time Challenge
+ ZWOW #41: Work That Booty

TUESDAY 6th:
+ ZWOW #11
+ 20 minutes skipping rope

WEDNESDAY 7th:
+ ZWOW #12
+ 25 minutes skipping rope

THURSDAY 8th:
+ Z’s Time Challenge
+ ZWOW #41: Work That Booty

FRIDAY 9th:
+ 50 minutes skipping rope

SATURDAY 10th:
+ Bodyrock: Brutal 500 Rep Workout
+ 10 minutes skipping rope

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The Importance of Stretching

If you’ve done any basic research on fitness in general you already heard the golden rule of stretching after every workout. I’m proud to say I faithfully warm up before all my workouts and stretch after them too.  I’ m talking about going beyond your post-workout stretching on a daily basis. 

Lately I’ve been making stretching every evening a priority. It doesn’t get done every night (which is the goal) but it does get done at least 4 times a week.  I aim for a minimum of 20-30 minutes and more if I have the time. After a hard workout first thing in the morning and a long stressful day at work I’m usually over due for treating my muscles kindly. This week in particular I’ve been trying to sweat it out every day– and it’s been hard on my body. You work hard to build your muscles but that often creates a lot of tension in the muscle that may not dissipate easily. Especially if you’re a chronic stress-case like I am. Tension may as well be my middle name.

People under-estimate the importance of keeping your body flexible and limber. Besides the obvious benefit of relaxation it’s great at injury prevention, stress relief and learning more about your body in general. I suggest carving out time in your day a few times a week just to stretch. Here is a compilation of a few stretching routines I’ve used and love in order of my favorites:

1) Bodyrock.tv Ultimate Stretch Routine featuring Zuzana Light

2) Blogilates How to do the Splits

3) Loving Fit Total Body Stretching Routine

4) BodyRipped Warm’n Up. Cool’n Down. Stretching Routine featuring Kyla Gagnon

5) Tara Stiles CHILL OUT Yoga Routines

6) Teshia Maher’s Yoga Flow Routines

7) Tone It Up Stretch & Release Routine

8) Official Hang Tight with MarC Cool Down

I’ve done all of these at some point. You could try going through them in order to try them all and see which you like best and build a nice personalized playlist for yourself.

Minimalist Fitness: My Home Setup

I’m not a fan of gyms. Mostly because it requires human interact which contradicts my hermit personality. But also because it’s expensive and requires me to motivate myself not only to do my workout but to DRIVE there. I don’t like that extra step nor do I need 90% of the equipment that gyms stock. I work out exclusively at home and I don’t have much.

What I’m trying to drive home is that you don’t need a gym to workout. You don’t even equipment.

My equipment: 

+ Exercise/yoga mat
+ Jump rope
+ Dumbbells: a set of 5 lbs, 8lbs, and a solitary 3 and 10 – Most were given to me but the rest I picked up pretty cheap.
+ Ankle weights: 3lbs pair. – Usually only use these if I’m working out somewhere outside of home and I don’t want to lug around dumbbells. I’d like to trade in for some 5s.

My 8lb set is usually my go to when I do weighed workouts and I’m hoping to get some 15s soon and maybe a 20lb kettlebell. All you really need to workout is yourself, and maybe some resources online. Everything else can come later.  I suggest starting with a mat and a jump rope first if that’s all you can afford. After that maybe a set of level appropriate dumbbells.

Don’t let equipment be your excuse not to get your sweat on.

Menu Planning for 11/2-11/8

Breakfasts:
Oats w/ honey and cinnamon

Smoothies:
Banana, coffee, groyo, almond milk

Snacks:
Fruit salad
Banana, grapes, almond butter
Grapefruit
Raw brownie

Dinners:
Spinach, feta, red pepper, chicken wrapped in seaweed
Fish, mushrooms sauteed in coconut oil and garlic atop a bed of spinach
Chicken, quinoa, mushroom, asparagus mix

 

A taste of some of the things I’ll be making this week that is different from my usual menu.

All I Want for Christmas Is Abs: Week 3

WEEK 3 — Adding Liquid Assets

Mini Challenges:
1) Use protein shakes as fast on the go meals.
2) Drink at least 2 liters of water every day.
3) Keep up with previous challenges from weeks 1 & 2.

Project:
Develop your Christmas Wishlist. What will motivate you to keep going after Christmas hits? Figure out what you need to keep going: cute workout clothes, weights, DVDs, etc. Make your wishlist themed this year.

PS: Don’t go crazy on the Halloween candy 🙂

Monday Mingle

  • Do you collect anything?

    Lately the only things I seem to actively collect are books  and music.

  • Would you rather have super strength or super intelligence and why?

    This is a tough one. I’d have to say strength only because intelligence seems to bring forth some harsh realities where ignorance would have kept you a happier person. I feel very pessimistic writing this out…

  • Would you rather have the power to be invisible or the power to read minds and why?

    Reading minds probably. It’d be nice to hear the truth about what people are really thinking. But then again maybe that movie The Invention of Lying had a point.

  • What is your favorite thing about autumn?

    The typical things: Pumpkin EVERYTHING, colorful leaves and long autumn walks.

  • What advice would you give to your younger self?

    1) Start fitness early– it’ll save you so much sadness and you’ll look amazing.

    2) All you can really control is the moment you have right now.

    3) Whenever you’re going through a dark time take a second to look at who is around you. These are the only people who really matter.

     

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