Cindy

Scanning my calendar for the week ahead, I check to see what my work hours are, what meetings I have, and any other appointments that are pre-scheduled.  Then, I make appointments with myself to get my workouts in.  I commit to them as much as I commit to my appointments with others.  For this week, most mornings seem to work, but for a few days I will have to do afternoon and evening workouts.  Three of the evenings are yoga and dance classes….a bit of an easier commitment as I am going to meet others.  Knowing there is a specific time encourages me to ‘get there’.  Perhaps signing up for a class is a good idea for you….or meet with me, your personal trainer, and let me  help you get started making the commitment to work out.

To be sure I get my workouts in  for the week, I scan my schedule ahead and make plans to get them in.  Here’s the plan:  Tuesday-Strength/yoga, Wednesday-spinning, Thursday-Strength/dance lessons, Friday-bike, Saturday-5k run.  Now, it’s possible that I may have to deter a bit from the plan and make adjustments, but I will get much accomplished still.  It’s best to plan, because if left to chance, excuses will come too easy.  So, have a seat, check out your week’s schedule in advance and decide when those workouts will get in!

Today was an easy day.  At yoga class, the focus was on sun salutations, forward bends, hip openers, triangle pose, half-moon, and plank push ups.  After my leg workout yesterday, the hip openers were a great way to stretch my glutes!  And, the calming of mind, body and spirit with relaxation time.  I encourage you to try yoga as a balance to other activities you are engaged in.

Here’s what this past week of activity has looked like:  Monday: circuit strength training on the TRX ropes, Tuesday: 30 minute strength/endurance spinning workout + knee therapy ex, Wednesday: circuit db strength training, 90 mins yoga, Thursday: knee therapy ex and 90 mins yoga, Friday: chest/hams strength training, Saturday: long 60 minute bike ride, Sunday: break.  And, of course, just making sure to add more steps to my day overall.  Sure feels good to be fit and strong!

As I begin the day, I look at my schedule, consider the weather, and any other factors that may play into my decisions to stick to my goals for health/fitness.  It’s sunny and beautiful, so definitely going to hop on my bike.  And since, I have a goal to increase my daily overall movement, I think I will bike to get some errands done (bank, grocery store).  Fortunately, that’s feasible in small town Cheney.  Cardio-check.  Hmmm…need to throw in some knee rehab work, so perhaps during a break from home office work this morning.  That will take just 10 mins.  Check.  I would like to get to the gym and do some shoulder/arms strength.  That will have to take place at the end of the work day, just before yoga class.  Strength-check.  Flexibility and relaxation-check.  Set your goals ahead and stick to them-you can do it!

Today began a month of commitments to SUPER CLEAN EATING AND A PHYSICALLY ACTIVE LIFESTYLE!  I’ve had a great start!  I began the day with 10-15 mins of yoga stretching and ab ex, followed by a breakfast of oatmeal, blueberries, shredded unsweetened coconut, and a medjool date with a bit of unsweetened coconut milk. Three hours later a large chicken breast salad with strawberries, mandarin oranges, avocado, and feta cheese. Two and a half hours later, an apple with raw walnuts.  Three hours later a grilled super lean burger, sweet potato with greek nf plain yogurt and cabbage mix.  Then did a spinning and back strength workout, followed by a natural pb & spreadable fruit sandwich (ezekiel bread) and banana.  Now, I am having my Good Earth spice tea.  Mmmmm……

Do you know the recommendation for losing weight and keeping it off is 90 minutes of activity daily?  Not sure I did that, but right now I am maintaining my weight with at least 60 minutes of activity daily.  Here’s what I did:

Monday - 30 minutes of yoga in morning and one hour of a push resistance workout in evening.  Tuesday: One hour of figure skating.  Wednesday:  One hour of functional resistance work in afternoon, and 1.5 hours yoga in evening.   Thursday:  One hour stationary bike.  Friday:  One hour of a pull resistance workout.  Saturday: One hour of figure skating and 30 minutes of yoga.  Sunday I rest with the Lord.