Sweet Saturday

Training time. Nose to the grind because I got my numbers and I do not like them. Here is April's Schedule.

Sat. / Tues. / Thur.

Yoga
theWORKOUT (8 week training intensive)
Spinning

Sun.

5k training series (contact me if interested)
Yoga
OR hiking

Mon. / Wed.

Yoga/PiYO
Walking/Jogging
ROAR

Fri.
OFF

Training Tuesday

 

My game has been elevated. My knees. My sore muscles. My bruises. All there. I know I want to continue to participate in events like TM so there is no slowing down. I will create the April plan tonight. I'm also excited with my recent meetings.

I will be taking this a a step further by creating events for my community. 

Let's do this together!

Wonderful Wednesday

Self-Motivation

The workout schedules I create keep me on track. I have not created a schedule for a few months because I was working with "Los Game Changers" and our team schedule. I was also sick in January and most of February. My motivational Monday share from 03/02 was an eye opener. The endomondo e-mail made me want to plan and do more.

Activity Boundaries

I created my workout schedule and have set some supportive boundaries for myself. For example, I have a few "EXTRAS" on the schedule like Kickboxing/Under the Belt on Tues. & Thur., ROAR as a double on Mon. & Wed. Which means if I feel good and energized I will take the EXTRA class. If not I will go home and rest after ONE class. This will still put me at 2 hours of exercise a day since I am sticking to yoga and PiYo mornings. Activity in the morning keeps me focused and balanced. I notice the difference in my performance right away. I am also walking, hiking or jogging for a minimum of 30 minutes 4 days a week.

Playing Big

The goal is to keep a steady pace and shoot for at least 2 hours of activity a day. Friday's are my OPTIONAL active recovery days and will be the exception with an an hour of activity. If I am sick I will not make myself wrong. I will listen to my body and provide it with self-love. If that requires rest so be it. However, I will not use illness as a cop-out so if I feel I can remain active...I will keep pushing. I am playing big!

Here's to lighting the fire and keeping it moving!

Monday. Cardio. Weight training details.

Monday

Back to the grind with clean eating. 

• Breakfast: Egg whites scramble with spinach, onions and mushrooms in a wheat tortilla
• Lunch: Mixed green salad and salmon. 
• Afternoon Snack: Greek yogurt with granola. 
• Dinner: Albondiga and vegetable soup with banana and milk.

Cardio

Pushed hard during my walking to jogging training. My RPM during indoor cycling was pretty low no matter how hard I pushed. I kept on going regardless.

Weight training

Below are the details of the weight training rotation. I have been following the last three weeks and will follow the same routine during week 4. I will be changing the rotation in week 5.

Upper body
Chest- dumbell incline press and dumbell flyes.
Back- wide grip lat pull down and one arm dumbell rows.
Shoulders - lateral raises and reverse flyes.
Biceps- alternate dumbell curls and hammer curls.
Triceps- tricep kickbacks and bench dips

Lower body
Quadriceps - barbell squats and single leg extentions
Hamstrings - dumbell lunges and lying leg curls
Calves- standing heal raises and seated calf raises
Abs - cable crunches and oblique floor crunches.

I follow the body for life plan when it comes to the number of sets. The first week is usually trial and error to determine at which weight range to start in.

To getting stronger.

I'm wide awake

SURPRISE IT'S KIKI!

I got ready and rushed out of the house for a work related conference this morning. I was walking down the hall when I saw my reflection and couldn't believe that person was me. I was surprised, pleased and in awe. Just as I think I'm not doing enough or I'm not seeing quick results...BAMN! The truth is I'm learning about myself daily and reminding myself about the importance of being patient and not making myself wrong when I have a set-back. But I also can't get comfortable with where I am in the process because I'm still 76 pounds away from goal. Today's visual surprise pushed me to go to the gym when I was too tired. 

AT THE GYM

I did my 12-week upper body training (doubled for last week's miss) and cardio instead of yoga to make - up for last week's miss. At some point I wanted to give up. I was sore, tired, and my body felt like it was going to give-out. Instead I pushed harder and self-talked: "i'm stronger, breathe in energy and breathe out negativity, stopping is not an option etc." --> In the end I felt proud and accomplished because I didn't quit. I'm building endurance.

To waking up from life's slumber.

Quitting is NOT an option.

Lower Body Exercise Body for Life Weight Training Day.

Scribble, Scribble. You see it as I work! 

I was discouraged when my local 24 hour fitness was packed at 5A. Not only was I one of three females in the room but the "lion" men weren't sharing the machines. Nor could I locate some of the ones I needed. So I walked out within 10 minutes of being there.

I sat in the car reflecting. I felt like I hit a wall. Then I came up with plan B. The local black diamond gym that is always empty, has plenty of weights and room for smiles. $20 a month and no contracts.  I went in checked if they had what I wanted and BAMN...back in the game.

To being flexible.