Posts Tagged ‘fitness’

Setting Up A Workout Schedule

Peter has had some changes to his work schedule, which means I will have a bit less freedom in the workout department. I’m not complaining though. I know I was spoiled before! Now, I just have to revamp things a bit to make sure I still have a training plan that works.

I think setting up a loose workout schedule does wonders in helping people stay on track with activity and fitness goals, so I always make having a plan a priority. Here’s what I consider when setting up my plan:

Key Questions When Setting Up A Workout Schedule

Question One: Are there any parts of my training I have to do on certain days? Sometimes you have certain activities or “training dates” that you can’t change up as freely. Some examples to consider here would include:

  • the optimal day you can fit in your long run
  • the only day that offers your absolute favorite group fitness class
  • a pre-set date with a trainer or friend

Question Two: Are there any days I know are really hard for me to fit in a workout? Some days of the week are busier than others. Some days you may simply find very hard to mentally get motivated for a workout. Those are the days you should shoot to schedule as a rest day.

Question Three: What time of day works best for me? Early morning? After work? Mid-morning? Late night? On your lunch break? During naptime? What time will you be able to consistently fit in activity?

Question Four: What options will fit my goals and my schedule the best? Find the options that will help you achieve your goals, but keep the time commitment and exercise selections realistic. That might mean putting less emphasis on certain parts of your training at times.

Question Five: Are there any options that will make it easier to stick with your plan? A favorite class? An at-home workout?

Here’s where this all left me -

MONDAY Full Body Weights + Spin Class in the afternoon
TUESDAY Mid-Week Longer Run (5-6 miles) in the afternoon
WEDNESDAY Cardio DVD at home in the afternoon
THURSDAY Treadmill Run in the morning + Weights DVD in the afternoon
FRIDAY Off (or possibly trying yoga/stretch class at the gym)
SATURDAY Long Run in the morning
SUNDAY Off (or make-up day or recovery run if feeling it)
  • Schedule-wise, I have to do long runs on Saturdays. That also means I need to rest or keep things light on Fridays in preparation for my run.
  • I have come to realize that I have a very hard time working out on Sundays because mentally I view it as a “family day” and a “relaxing day”.
  • I die at the thought of regular early morning workouts, so I’ll be hitting up the gym or pavement at 5 pm most days.
  • Training for two half marathons means running is my main focus. Strength training will have to go to 2 workouts a week, instead of 3.
  • To not take as much afternoon time from my family, I will need to use more at-home options to make the most effective use of my time.

So with a little careful thought, a solid plan can happen to help you stay on track. Personally, plans make a huge difference in my consistency and focus. I definitely suggest giving one a try if you don’t have one…or if your current one isn’t keeping you motivated. I’ll have to fill you in on my workout later tonight. I have a feeling it will be a goodie!

Do you have a workout schedule? What things do you focus on when making one? Do you have a day you really struggle with working out?

Posted by Tina on October 10th, 2011 40 Comments

I Want To Play! {Fun Fitness Survey}

A few days ago, I came across a fun post from my good pal Lindsey over at the blog Cardio Pizza.

Her post went through a bunch of light-hearted questions related to her personal fitness preferences and goals. I immediately thought “I want to play!”.

Since Friday means fun and light-hearted around here, why not break it out today? I can’t wait to hear some of your answers in the comments! Or read them on your own blog. Open-mouthed smile

FUN FITNESS SURVEY

Five Fitness Things I Can’t Live Without:

  • running shoes
  • Bosu or stability ball – love the extra challenge from them!
  • someone to watch the kids – yes it’s a fitness thing because it often makes the difference between a workout or not
  • Cathe or Turbo Jam/Kick/Fire DVDs – I need the extra variety
  • dumbbells – most versatile piece of strength equipment

Favorite Pre-Workout Snack or Meal:

I usually have to grab something as I’m rushing to get the kids ready in the morning. This means I need something quick, easy to eat one-handed, and that digests quickly so I don’t feel sick while working out. My favorite options are:

  • a larabar
  • a banana
  • a few handfuls of cereal/granola (Love Grown!!!)

Then, I always eat a big ole breakfast post workout. Oats for the win!

On My Fitness Bucket List:

Hmmm…you know. I don’t really have anything on a bucket list. I guess my biggest thing is to continue having fun with fitness and working on challenging myself in fun, new ways. That changes all the time, so I can’t definitively say what I would put on my fitness bucket list.

Must-Have Tech Tools:

  • Garmin – mainly so I don’t have to pre-plan my running path!!
  • iPhone – for music

Top Exercise Gear:

I love working out in a good sports bra, a tee (preferably wicking material), and either running shorts or capris. I’m still fully in love with all my Champion gear.

Motivational Mantra:

“The finish is worth it” is probably the biggest mantra I use. However, nothing gets me going like my crazy Hammer flash-mob mental game.

Next Big Exercise Goal:

Crossing the finish line of my first half-marathon. Rest assured – I will cry.

Favorite Cardio Exercise:

I never thought this day would come, but running has truly become my favorite form of cardio. I love that I can either push myself for a workout that makes me feel amazed at what my body can handle or simply keep it low and have it recharge me mentally and physically. It’s so versatile and I love that! Cycle classes will always be up there too as a close second.

Favorite Strength Move:

I would have to say the push-up. They never get easier!!! And they work.

  • What’s your next fitness goal?
  • What are some of your fitness must-haves?

Posted by Tina on October 7th, 2011 19 Comments

 

 
Catch Up With Recent Posts

Announcement Time

Posted: November 23, 2011 at 7:47 am

Well, I have had a whirlwind of a few weeks over here. I missed all of you so much! I can’t express enough gratitude for your patience while I got some important things sorted out. Some scary things. Are you ready for the announcement? Here goes! I will no longer be blogging at Faith Fitness [...]

88 CommentsRead more →

Self-Love Reflection: The Road Not Taken

Posted: November 20, 2011 at 11:47 am

Hello FFF readers! Nice to meet ya! My name is Carissa and my husband and I blog at Fit2Flex.  Well, I blog…he consults! We are both certified personal trainers with a passion for healthy, active living and clean eating.  I am also studying to become a registered dietitian, a race announcer, and a runner.  Stop [...]

24 CommentsRead more →

Healthier Eating For Kids

Posted: November 19, 2011 at 10:56 am

Thanks to Plum Organics for sponsoring my post about tips for baby feeding magic. What if you let baby choose what’s for dinner? Check out their cute "Quest for Yum!" video and see what happens! As parents, we want the best for our children. We help them to feel loved. We strive to teach them [...]

14 CommentsRead more →
 

Announcement

Posted: November 17, 2011 at 3:36 pm

Hey, everyone! I wanted to pop in and say I am working on some new and exciting changes.  As a result,I may not be posting as much during the coming week.  Please stay tuned for the big announcement! Love you all! And still feel free to find me on Twitter and Facebook for the time [...]

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Where The Change Happens

Posted: November 16, 2011 at 7:54 am

It’s kind of funny. I become a certified personal trainer and the first workouts I turn to this week come from someone else. The book came in for me at the library last week and, after flipping through it, I couldn’t wait to give the circuits a go. Making The Cut includes a lot of [...]

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From Beginning To End

Posted: November 15, 2011 at 11:53 am

Good morning! First off, thanks for the many congrats yesterday. Love you all bunches for the tons of support you have given me in so many things this year. I hope I can return a little bit of that love through this here blog as well. So yesterday I had my first parent-teacher “conference” for [...]

55 CommentsRead more →