Posts Tagged ‘workout motivation’

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 on October 10th, 2011 40 Comments

Veggies Just Don’t Cut It

Let’s try not to focus on the fact that yet another weekend has reached the end of its legs and another busy, hectic week looks us in the face. Easier said than done, I know. At least I had another chill day today to refresh myself before the mile-long lists of to-dos reappeared.

This morning, I set my alarm for 6;30 am – a slight punch to the stomach for a Sunday morning. Sunday mornings are the only morning of the week which I can sleep-in, so I will stay in bed typically until 7:00 or later. The thing is, though, I usually still wake up around 6:30 am naturally, but lay around for the rest of the time. Today, I set the alarm with the mindset that if I wanted to stay in bed, I could…or if I felt rested enough, I could go ahead and get my workout done for the day.

I almost lazily hung about, but then I looked to the future and the thoughts of an afternoon with nothing on the agenda appealed far greater than an extra 30 minutes under the covers. The workout won! Cathe intervals – check! Sweaty mess – check!

Good thing I pretty up nicely.


I don’t think my church friends would have appreciated the nasty.

As every Sunday morning, we spent a large portion of our day at church with our Sunday study group and then worship service. The message from our study group’s discussion really struck me. It was just the message I needed to hear this morning and reaffirmed quite a few things for me. I love when that happens! I may have to share it later this week, since it’s a general topic we all question from time to time. Smile

Once 12 o’clock rolled around, we made our way home for the afternoon. Finally, by 1 o’clock, the kids were fed and down for their naps and I could sit down to lunch with Peter.

I think that is the hardest thing about Sundays. I eat breakfast around 8 am and can never eat lunch until one. I want to inhale my kitchen every week after church! Instead, I make the quickest and most satisfying thing I can think to make – and it almost never includes veggies. Take today’s lunch for example -


Another grilled hummus, tomato, and cheese sandwich. An apple. An Oikos honey Greek yogurt. Not a single green in sight. It’s like this every week. I guess veggies just don’t cut my hunger and cravings when the hunger beast comes out in full force. Interesting since I know a load of veggies will fill me up real well. I don’t question my belly, I just feed it what it wants. Cravings = good. Or at least they make it easier to decide what’s for lunch. If only they could clue me in to what’s for dinner tonight too.

  • What types of foods do you turn to when you reach the point of HANGRY?
  • Would you rather get more sleep or get your workout out of the way?

Be sure to check out my guest post for Ellie @ Fit For The Soul!!!

Posted by on September 25th, 2011 38 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 →


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 […]

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