Exercise Week 21: get dressed straight away!

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I like to go to the gym early in the morning. Sometimes I have been before John goes to work but I do prefer to be at home with him in the mornings to give him breakfast while we chat over a cup of coffee. But I think I’ve discovered a key to exercise! At least it’s a key for me!

Instead of getting up at 6am and putting my dressing gown and ugg boots on I have been having a quick shower and putting on my track pants and runners. This just seems to set the tone- I want to go to the gym ASAP. Rather than want to lounge around and potter I just want to get moving. I’ve been doing this for a few weeks and it really helps my mental attitude.

What about you? When do you exercise? Found any little tips that help you?

Exercise Week 21


Rest Day


Weights


20min HIIT MA_running plan


Weights +10min cardio blast at end


20min HIIT (Wk 1 Day 3)


Show Day! (rest from workouts)


Weights +10min cardio blast at end

For the time being my weights workout consists of:

  • 5 min warmup on treadmill or elliptical trainer
  • Leg Press: 3 sets of 10 reps @ 65kg
  • Lat Pull Down: 3 sets of 10 reps @ 30kg
  • Shoulder Press: 3 sets of 10 reps @ 9kg (my weakest area)
  • Chest Press: 3 sets of 10 reps @ 23kg
  • Cable Row Pulls: 3 sets of 10 reps @ 28kg
  • FitBall Squats 3 sets of 20 with 10kg weight in each hand
  • Core training: Hover on ball until fatigue
  • Back extensions until fatigue
  • Stretching
  • Cardio Blast 10min on treadmill or elliptical trainer…
  • Exercise: Week 20

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    Exercise Week 20


    Rest Day


    Weights +20min Exercise Bike +Kathy Smith Core Workout DVD & Stretch


    20min HIIT MA_running plan (Wk 1 Day 1)


    Weights (added calf raises with 25kg)


    20min HIIT (Wk 1 Day 3)


    Rest Day


    Weights (continued with calf raises +added 20kg to the fitball squats)

    For the time being my weights workout consists of:

  • 5 min warmup on treadmill or elliptical trainer
  • Leg Press: 3 sets of 10 reps @ 60kg
  • Lat Pull Down: 3 sets of 10 reps @ 30kg
  • Shoulder Press: 3 sets of 10 reps @ 9kg (my weakest area)
  • Chest Press: 3 sets of 10 reps @ 18kg
  • Cable Row Pulls: 3 sets of 10 reps @ 28kg
  • FitBall Squats 3 sets of 20 with 10kg weight in each hand
  • Core training: Hover on ball until fatigue
  • Back extensions until fatigue
  • Stretching
  • Cardio Blast 5min on treadmill or elliptical trainer
  • ** HIIT Running plan = (see image)…

    Approaching…the corner

    treasurechest

    Last Monday marked my 19th week of exercising- minus about 4 weeks off during that time. Some readers may remember my goal to be Fit n 40. Well, at first I didn’t think I was going to make that goal…but looking back I do think I have made forward steps toward achieving it. Ok, so I’m not the same fitness level as I was 6 years ago (pre- knee reconstruction and website development) but I have gotten fitter!

    I started working out at home…then realised that I was working far too hard thus not working efficiently. Then, I started at Contours, which is an all female gym. It’s pretty soft. Miss A and I joke and call it the wussy gym. I needed it though. Contours helped get me out of the house and into a gym regularly. I had felt some small improvements during the last two months at Contours. I used the Rowing Machine which has helped strengthen my back, which in turn has allowed me to start some abdominal strengthening. I’ve slowly been getting more and more into the board work, which is cardio. I always knew I would move to another ‘real’ gym sooner or later but I needed to be ready.…

    Crunch Time

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    Regular readers will know that I like the Body for Life program by Bill Phillips, as well as Burn the Fat by Tom Venuto. I think they’re great ways for homeschool mums to get fit, healthy and strong…in a minimum of time. As busy homeschool mums and wives, how can we afford countless hours at the gym each week? I also love to read inspiration books and magazines of those who  do live a healthy and fit lifestyle. So, as soon as I saw Crunch Time by Personal Trainer, Michelle Bridges, on the store shelf I grabbed it!

    Softcover, 204 pages and it is divided into 4 sections.

    Part One is titled Get Real! It’s all about why we do what we do…looking at the excuses we make, the habits we have allowed to form and how we change those beliefs and attitudes by developing a plan. Michelle wants us to know that we can in fact lose weight fast and keep it off. She says,

    “show me someone who has put the weight back on because they lost it too quickly and I’ll show you five people who put the weight back on because they lost it too slowly!”

    p3

    Section Two, titled Get Moving!

    Resistance Training

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    Just learned that weight lifting is the second lowest injury sport one can do. Walking is the safest and then weight lifting bcz it is done in a controlled, supervised way unlike many other activities. However, more than walking, weight lifting actually makes your bones stronger!

    I want to be able to lift my grandkids up in the air and to keep up with them. Well, while walking is good, it’s not as good for my bones as weight lifting or resistance training.

    I don’t worry about getting all huge and masculine like. It’s not likely that I’ll train enough to look masculine. (One has to work VERY hard and take HEAPS of protein to achieve that) Plus, being female, I don’t have the natural advantage of testosterone so I won’t get bulky and huge rather toned and strong. Whoohoo, the Proverbs 31 in physical action!

    For those that are keen but don’t have weights or are scared of them or can’t afford them: never fear. A set of resistance bands (AMart, Kmart, Big W, Target will do) will do exactly the same job! And, it’s very safe! Whilst there are many websites that will show you how to use the bands, here is one just to get you started.…