Weight Lifting Workout for the Week of 06/24/2019

Got my workout in today. I was able to get 45 minutes squeezed in between getting my husband at the metro, feeding the family and now going to work. I got a 13 minute mile in. Yay! I say get a workout in where ever and when ever you can.

Anyway enough talking lets get to the workout.

45 Minute workout:

  1. 20 minute steady state run.
  2. Reverse lunge with bicep curls 10 lbs each hand reps – 10, 10, 10
  3. Bulgarian Split Squats reps – 15, 15, 15
  4. Reverse pike crunches reps – 20, 18, 16
  5. Bicycle crunches reps – 20, 20, 20
  6. Planks 1 minute x3 reps
  7. Olympic Barbell Dead lifts 115 lbs – 10, 9, 9

Anyway I hope you all are having a great week! Thank you for reading. Keep being awesome and keep working to be the best you, that you can be.

Even though its not the best time of the month for me, I am feeling pretty good. =)

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Weight lifting workout for the week of 6/10/2019… Great Day

50 min weight lifting workout

I had plenty of time today. The only thing that was hindering me today, was how tired I was. Yesterday we went on a 3 mile hike. It was wonderful. We hiked through the forest to a small beach, then we hiked back. That hike was so relaxing and the beach was amazing. Just what I needed after a really crazy, and this next week is going to be nuts.

workout:

  • 20 min HIIT run
    • 3 min warm up, 5 min HIIT (Run sprint 1 minute, Run 1 minute), 1 min walk, 4 min HIIT, 5 min run steady state, 2 min cool down

      Do these next 4 exercises in a superset (superset, means do both exercises back to back with no rest, 30 minute rest between each two sets)
  • Tripod tricep row 35 lbs, reps-12 left, 12 right, 12 left, 12 right, 12 left 12 right
  • Reverse double leg pike crunch reps- 20, 20, 20
  • Bulgarian Split Squats reps- 15 left, 15 right, 15 left, 15 right, 15 left, 15 right,
  • Squat and press 20 lb each hand, reps- 8, 10, 10
  • Good mornings 65 lbs, reps- 10, 10, 10
  • Dead Lifts 115 lbs, reps- 8, 8,

This was a great workout, and I am happy I did it. I can already feel it, I am going to be sore tomorrow.

If you try this workout let me know what you think. Thank you for reading. Have a great day! I have to go to work now. =)

Weight Lifting workout for the week of 6/3/2019…When you run out of time, you run

I did not have time to do more than just my 15 minute run today. I was so busy, I worked on my recipes and scaling them up for an event that I am catering for a little over 200 people. So I got in what I could.

Here is the workout I plan on doing for this week. It was supposed to be for today, but will be for Wednesday and Friday.

Workout:

15 minute steady state run

  1. 2 minute warm up
  2. 11 minute run, steady state
  3. 2 minute cool down

Weight lifting:

  1. Tripod Tricep Row 3 rounds of 10 each side
  2. Burpees as many as you can for 1 minute, 3 rounds
  3. Dead bugs 1 minute for a total of 3 rounds
  4. Reverse lunge with bicep curls 10lbs each hand, total or 3 rounds of 10 each side.
  5. Goblet squat with 35lbs, 3 rounds of 10 -15
  6. Good mornings 45lb barbell, 3 rounds of 10

Even though I did not get a chance to do my weight lifting. I am happy I got a run in. I had a totall 20 minutes I could squeeze in a workout between my work, and going to pick up my husband at the metro.

I firmly believe, even if you can’t do the whole workout you want to do, getting something in is better than saying, “ahh well, I can’t do it today.”

I felt good today so I took pictures of my progress.

Anyway thank you for reading. Have a wonderful productive day, and keep working at making yourself the best you that you can be.

Friday workout …on holiday/vacation, no gym no worries

Took a picture next to the big chocolate bar!

Went to the gym again today. 35 minute workout. I only did a 10 minute steady state run for warm up. I ended up getting 20,567 steps in at the park yesterday. We are going back again today so was not worried about cardio today.

Ok so you don’t have to have a gym to stay on track. Hah on track! We have been to riding so many roller coasters and some of them have had crazy tracks. But I digress.

In your hotel room all you need is space and time. Try these exercises while on vacation or just a business trip away from home.

No gym needed:

  • Crunches do as many as you can for 1 minute reps- 1 min, 1 min, 1 min
  • Scissors ankle touches do as many as you can for 1 minute reps- 1 min, 1 min, 1 min
  • planks do as many as you can for 1 minute reps- 1 min, 1 min, 1 min
  • plank to palms (from plank one hand at a time go to push up position and back down again) do as many as you can for 1 minute reps- 1 min, 1 min, 1 min
  • Air Squats reps- 30, 30, 30
  • side lunges reps- 30, 30, 30
  • chair dips do as many as you can for 1 minute reps- 1 min, 1 min, 1 min

This is just a small amount of the things you can do. Take a 15 min rest between each and do at least 3 rounds of each.

My workout today was this:

  • 10 min warm run
  • Tripod tricep rows 30 lbs reps- 15, 13, 12
  • Hip thrusts or hip bridges 35 lbs reps- 15, 15, 15
  • bicycle crunches with ankle touches reps- 20, 20, 20
  • pike crunches are reps- 12, 12, 12

I left before everyone in my family was awake so I should get back and go get breakfast with them. Stay hydrated and have a great weekend! We are off to ride more roller coasters and see the animals in the zoo today. Thanks for reading.

Thursday Workout…while on vacation, coming back from sickness

28 minute workout…Well it’s been two weeks. I am still congested and coughing but I could not wait any longer to get into the gym. We are at the Hershey Resort. I almost canceled due to us all being sick. However we all seemed to take a turn for the better. So we decided to go.

So today I decided go work out but to listen to my body. I am still getting rid of the junk in my head. I have finished the antibiotics and other than the congestion feel over all ok.

I started out with a steady state run then did a HIIT weight lifting routine. I did a warm up walk 2 minutes, then ran out 10 minutes steady state till my congestion caught up to me, then cool down for 1 minute. Then followed up with a 15 minute weight lifting routine. Enough gabbing here is the workout.

Workout:

  • 13 minute run, 2 min warm up, 10 min run, 1 min cool down.

Weight lifting: do each exercise I time through. Rest 45 seconds the repeat for a total of 3 times.

  • Press and reverse lunge 2x 20 lb dumbbells held above head. Do this for 1 minute.
  • Rest 15 seconds
  • Bent over standing row 2x 20 lb dumbbells. Do exercises for 1 minute.
  • Rest 15 seconds
  • Lunge with bicep curls 2x 15 lb dumbbells. Do for 1 minute.
  • Side lunge with front lift 1x 10lb dumbbell. Hold one dumbbell with both hands and lunge lift dumbbell as you lunge. Do exercise for 1 minute.
  • Rest for 45 seconds and

So over all today’s workout was great. I loved being back in the gym. I listened to my body and the congestion. My muscles performed as I hoped. Breakfast was great and super healthy. I will write more about food later.

Don’t think you have to stop your workout routine just cause you are on vacation or holiday. Most places have a fantastic gym available. But even if they don’t you can do calisthenics in your hotel and room and core workouts. I will write about a core workout I am going to do in room soon.

Now we are going to go to the amusement park and walk for miles and just enjoy each other’s company. The kids are ready and raring to go ride some rides. I hope you have a great day! Thanks for reading.

Saturday Muay Thai and Kali… update, not whining, fear of losing progress

Hello there… I did not make a Thursday post. I was concerned that it would be thought of as whining. So this is an update, hopefully not toooo whiny. Note: This was just my fear, no one said anything to me that I was being whiny.

I still have congestion and trying to give my lungs a break. Its been 10 days. I still have lingering congestion and coughing. I am still on antibiotics today is the last day. I have not had to use the inhaler in the last two days! Yay! I am still tired, but that might be a side effect of the many medications I am on. Doctor predicted that it would take 14 days to get over this cold, and ear infection.

So as I sit here not doing anything… that creeping fear is rattling around in my brain. That, you are sitting on your butt, not doing anything and you are losing muscle, you are losing your skill in Muay Thai, and Kali, you are stalling in your fitness journey and you are going to start going backwards.

So now I am doing what I always do, when my fears start to take control of my thoughts, and start making me scared. I am doing research.


Research:

https://www.webmd.com/cold-and-flu/features/exercising-when-sick#1

“A neck check is a way to determine your level of activity during a respiratory illness,” adds Neil Schachter, MD, medical director of respiratory care at Mount Sinai Medical Center in New York. “If your symptoms are above the neck, including a sore throat, nasal congestion, sneezing, and tearing eyes, then it’s OK to exercise,” he says. “If your symptoms are below the neck, such as coughing, body aches, fever, and fatigue, then it’s time to hang up the running shoes until these symptoms subside.”

http://www.muscleforlife.com (how fast you lose muscle when you stop working out) (this link did not want to copy correctly so here is the website and the title)

“This drop in water and glycogen can cause muscle volume to shrink about 10 percent over the course of a month. This loss of lean mass returns quickly when people start lifting weights and eating more carbs.

So, even though studies have shown lean mass starts to disappear after about two or three weeks, it may take slightly longer for you to lose actual muscle.

The take away from this muscle for life article is:

“If you take a week or two away from the gym, you probably won’t lose strength or muscle mass.

If you take more than three weeks off, you’ll lose at least a little bit of strength and muscle, but you’ll regain it quickly when you start lifting again.

You can maintain your strength and muscle mass by lifting weights at least once per week.”


So what I am reading is this.

  1. Yes I am losing some water and glycogen in my muscles.
  2. You should do the neck check, and if it is above the neck then you can still do a light exercise.
  3. With my cold/virus/sickness, I have had to have an inhaler for congestion and breathing,
  4. I am on antibiotics and today is the first day where I don’t feel like my body is just hurting.
  5. Don’t workout with a fever ever.
  6. I will regain my muscle and skills again faster due to muscle memory.

Does knowing this help? Yes a little bit.

Did I already know some or most of this? Yes

Do I often have to look up the science behind the body and working out when I have these thoughts and fears? Yes, yes I have done this many times. This is my coping mechanism.

Are the fears still there in the back of my head even though I know the science behind the body? Yes, this does not make them go away altogether but it quiets them down.

Anyway, thanks for reading, and today I am not doing Muay Thai and Kali. I am still giving my body a break. Even if the mean voices are creeping up in my head.

Weight lifting for the week of 5/13/2019…Workout I was supposed to do, Inhalers, Antibiotics, and Rest

Weight lifting workout for the week of 5/13/2019 did not happen today. I have an URI (upper respiratory infection), that turned into an ear infection as well. The docs have me on a cocktail of drugs to battle this horrible cold virus. It has knocked me on my tush, but I am fighting. I am staying hydrated and taking my medications as prescribed.

I was having coughing fits so bad I could not breath… so they prescribed an inhaler. I really try to avoid taking drugs, but between fevers of 102, to chest pains due to lack of breathing, to sore throat, to ear infection, I quickly decided it is time to take the meds that are needed. Namely antibiotics, cough suppressant, albuterol inhaler to open lungs, mucinex as an expactorant, and pseudophedrine to break up the congestion. Rest and hydration were in order and that is what I have been doing 4 liters a day of water.

Enough blah blah blah… here is the workout I was going to do. I may get to later this week, but certainly did not happen today. Today is the first day with out a fever all day. Yay!

Weight Lifting workout:

Run 20 minute HIIT run
2 minute warm up
10 minutes HIIT (run at fastest maintainable speed/sprint 1 minute, then run normal speed for active recovery 1 minute)
5 minute steady state run
3 minute cool down

Weights:

  1. Single leg pikes crunches Left and Right side reps – 10L 10R, 10L 10R, 10L 10R
  2. Supperman lay face down lifting arms and legs at the same time hold for 5 seconds. Do this for 5 minutes total.
  3. Reverse squat, with bicep curls 10 lbs each hand, reps – 15, 15, 15
  4. Squat and press, 20 lb dumbbells in each hand, reps – 12, 12, 12
  5. Bicycle crunches reps – 10L 10R, 10L 10R, 10L 10R

Again I could not do this today… perhaps you can do it for me and let me know how you liked it.

Thanks for reading… I am also not going to be able to do tomorrows Muay Thai and Kali training. I feel like I am falling behind. I know I need to rest, and I start having a coughing episode every time I trying to do anything more than just a walk around the house.