I really kicked it up a notch this week. The pain is beginning to subside and I no longer feel like I should be in traction after a workout. Next week I want to incorporate a couple of walk/runs into the mix.
My next session with my trainer I’ll be doing a Level One Fitness Test for my age group. Our focus this week was taking me through the components of the test then working on core and cardio. I am quite confident that next week I’ll ace the fitness test.
I have just drawn up a workout schedule for the week ahead and will incorporate all of the fitness test components into the workouts I have at the gym. This is what it will look like.
Workout Schedule for Week Four
- Crunches w/ medicine ball – 40 x 2
- Step-ups w/ medicine ball (on aerobic stepper) – 15 on each leg leading = 30 x 2 sets
- Up and Over’s touching down (on aerobic stepper) – 20 x 2
- Leg lifts – 20 x 2
- Seal Jacks – 20 x 2
- Mountain Climbers – 30 x 2
- Side Steps – 30 seconds w/ squat at end x 2
- Triceps Push-ups – 15 x 2
- Skipping – 30 seconds x 2
- Plank – 45 seconds x 2
- Bridge – hold for 1 minute x 2
- Overhead Towel squat – 30 x 2
- 45 degree Suspension Row – 10 x 2
- Push-ups from knees – 10 x 2
- Kettle bell swing – 8 lb. 40 x 2
- Back extensions – 20 x 2
- Continue w/ 20 minutes on Bike
- Continue w/ 15 minutes on Elliptical
- Three upper body machines (Optional)
- Three lower body machines. (Optional)
18. Two walk/runs over my 5 km route (45 min – 50 min)
Each gym workout will take 1 1/2 hours in length. I start with 35 minutes of cardio on the stationary bike then jump on the elliptical.
My diet has improved exponentially as well. I only ate out once and that was a pit stop at Subway on Monday evening as I ran late at the engineer’s office and didn’t get home until 8:30 PM. I had nothing prepared so I opted to just pick up a sub sandwich.
The last two Saturday evenings I’ve cooked at home. Again, not something I’m used to doing.
Funny the habits we get into. Back in 2005 when my daughter was taking her graphic design program I took on a couple of other jobs to help her out. Also I didn’t want her to have worry about working as it is often stressful enough just trying to get through your studies.
One of the part-time gigs was at a diner in Vancouver. For close to five years I worked 20 hours a week there. Friday’s I left my day job at 5:00 PM and started at 6:00 PM to 10 PM. Every Saturday was from 2 PM to 10 PM and Sundays from 8:00 AM to 3:00 PM.
Consequently Saturdays found me coming home and getting cleaned up then heading up Commercial Drive for a nibble at Wazubees (no longer there), Havana (now very pricey), a little Greek place (no longer there), or a number of other restaurants. Because I was working so often I neglected meal planning in a big way.
My organizational skills were still somewhat challenged back then.
What I’ve discovered to be key in managing a busy schedule is to actually plan out your week meals and activities.
When I left the restaurant back in 2010 I purchased my current home. The last four and half years have been a whirlwind!
Because I was working so much for those five years my social life was pretty much non-existent as well.
Fridays became synonymous for heading down to the Heritage Grill, the Brooklyn, Hops, the Terminal or a host of other places that are within walking distance for a pint and nibble followed by a writing marathon. I would wander home at 1:00 AM once I’d finished whatever it was I was working on.
Saturdays saw me turning into a social butterfly of sorts.
Sundays were for domestic duties of cleaning, laundry and picking up groceries.
Still I wasn’t planning my meals all that well throughout the week. My daughter was still living with me so we took turns cooking and for a time it worked.
I was committed to good health and had found the love of running once again. Emotional issues that I’d long neglected came to fore and finally I had the strength to work through them. And just as I felt that I’d laid that beast to rest then came the challenges of heart disease and cancer.
A little over a month ago I finally accepted that physically I was right back at square one. This body had gone through punishing treatment and I tried to convince myself otherwise. I would head out with my running group on Tuesday evenings and the following couple of days my hips and lower back would be in total agony.
The strong core I had once possessed had effectively been destroyed by treatment. With this admission a depression had set in….and as I am wont to do when this occurs I cried in many, many beer as I nibbled on pizza.
Yes, I was contributing to my own demise once again!
I’m not one to wallow in self-pity, however, and in fact I have little tolerance for myself when I get like this.
And three weeks into training my core strength is returning. The exercises Tamer has provided are excellent for core as well as whole body. The workout above has many of the core exercises I’ve been working on . Yesterday she had me take on the ropes. These two ropes are about 15 feet in length. Not to sure of their weight but you hold them in a squat position and can either wobble them back and forth (fabulous for the triceps) or up and down.
She is pushing me and watching my form. I am learning so much. Here I thought myself so knowledgeable about fitness previously and well, in the last three weeks I’ve tackled several exercises that I’ve never done before.
If you are curious about any of the above exercise listed above please let me know.
On Friday evening I decided I really needed to replace the blender that had broken down a couple of months ago. Heading out I found the Nutri Ninja which is what I wanted at a great price. Later today I’m going to head out and load up on kale, spinach, and host of other goodies! The veggie and fruit shakes are back, baby! Yum!
Thanks for stopping by.