You know those weeks where things don’t go as planned? Well in my years on this earth I have noticed it is more common than not. So instead of letting that bump in your schedule or the change of plans mess up your entire training regiment. Just roll with it.
I hear so many women telling me that they could not do something a X time because the baby woke up early from their nap. Or that they could not get into the gym, garage or other, because a work meeting ran late. Traffic was bad and it took an extra hour to get home.
Those things all happen, but if you keep several things in mind I think you can get past it.
- What are you training for? Keep in mind your goals. It will help you come up with ways around your messed up schedule.
- Find ways to wedge in your workout. There is time in the day to do something. It may not be what you planned, but you can do a 15 minute HIIT, or even just some calisthenics at home. Push-ups, sit ups, burpees, etc. You can do that at home. You don’t need equipment for that.
- I give myself an incentive. It may seem silly, but I may want a new piece of equipment to workout with, a new bra or clothing for my training. I will make a commitment to meet a certain goal, like keep to my habit of a weight lifting training day for three days a week. If I can keep that commitment for X period of time I will treat myself to whatever item I had my eye on.
And if all else fails… and it will sometimes. You cannot always get around the bumps but you can roll with them. Go to # 4 in this list. Life happens and we all need to give ourselves a break at times. - Give yourself grace and understanding. You may have had a huge day, traffic may have been really backed up. You may have just finally gotten a meal in and it is already 9 pm, you have work in the morning and you really don’t have time to do your normal or scheduled workout. It is ok to be busy, sometimes to busy to get it done that day. Either reschedule to do that one workout on your normal off day, or just let your body rest. If you try to force a workout in when you don’t have time to properly prepare/stretch you risk getting hurt.
I had one of those weeks. I did not get to all of my Shefit30 challenge workouts. I missed a day of Muay Thai training. And while it sucks to miss some of my workouts, I still got others in, and I did what I could.
Monday 01/18/2021 ~ 1 hour workout, 1 mile run, 31 minute Shefit30 day 15 challenge, 24 minute weight lifting
I was feeling frumpy and dumpy. I hate when I feel this way but it happens. I just pushed through and tried to focus on my workout. My friend and fellow Muay Thai teammates said just this last week, he is impressed with how much I workout, so I tried to focus on that.
1 mile run in the cold. Was good, good time, meh weather.
#shefit30 challenge: workout words of the day were F.L.E.X.l.T.U.P. I did it x3 sets
Weight lifting: was great, super tired after the run and shefit challenge though
#shefit30 challenge: 31 min – I did the words in a superset x3 this is what I added
F) 1 min wall sit
L) 15 mule kicks
E) 15 push-ups every two I would do a glut activation two leg raises
X) 20 double leg slaloms
I) 25 standing crunches each side
T) 20 hip dips each side
U) 60 bicycle crunches
P) 20 reverse lunges with a bicep curl on each
Weightlifting: 24 min
1) kneeling snow angels – 3x sets of 15 (10lbs dumbbells )
2) lateral raise to front raise – 3x sets of 10 (10lbs dumbbells)
3) kettlebell swings – 3x 1 minute (25 lb)
4) kettlebell figure 8s- 3x 30 seconds (25lb)
5) kettlebell goblet squat and shoulder press- 3x sets of 10 (25 lb)
Tuesday 01/19/2021: # 1 #shefit30 challenge day 16
I was really tired from getting up at 4 am for work this morning. I really thought about not getting this workout in. But I decided to push through.
I have Muay Thai training later tonight.
The word for today is S.H.E.R.O.V.I.N.T.A.G.E.
S) 30 seconds Fast Feet
H) 15 tricep dips
E) 15 push-ups after every two I did a glute activation with two leg raises
R) 60 fast crunches 30 pike crunches and 30 frog crunches
O) 30 sit ups with kettlebell presses
V) 20 donkey kicks each side
I) 25 standing crunches each side
N) 15 jump lunges
T) 20 hip tips each side
A) 30 star jumps
G) 15 burpees
E) 15 push-ups after every two I did a glute activation with two leg raises
Thursday 01/21/2021: 1 hour Muay Thai training

Today was a great day of training.
We got to try out Khun Kru Krysta’s leg pad today. It was pretty cool. Thank you Khun Kru!
It was nice to get in and just work the drills and focus on improving the small things.
Training: jumping jacks, elbow flurries, and double kicks drills for active recovery
1) jab, cross, rear downward diagonal elbow, jab, cross, lead downward diagonal elbow
2) held pads for H
3) jab, lead horizontal elbow, rear knee, rear kick
4) held pads for H
5) fake the jab, cross, lead side in elbow, rear knee lead kick
6) held pads for H
7) jab, cross, lead upward elbow, spinning back rear elbow, spinning back lead elbow, get out, rear downward diagonal elbow
8 ) held van pads for H
9) lead teep, lead kick, cross, rear side in elbow, tie up and run knees
10) held pads for H
Friday 01/22/2021: 40 minutes – #shefit30 challenge day 19
I took the two days off from the challenge. Went to Muay Thai training last night, and did the challenge words R.U.S.H.M.E.G.O. x3 as a super set.
Those ladies that can pull off working out and still look good I tip my hat to you. I just don’t. This is me in my sweaty red faces glory.
Also I am trying to like burpees, but I really don’t still. 🤣
Workout: R.U.S.H.M.E.G.O. x3 as a super set
Listed below my additions to up intensity
R) 60 fast crunches 30 pike, 30 frog
U) 60 bicycle crunches
S) 30 seconds fast feet
H) 15 tricep dips
M) 30 plank jacks
E) 15 push-ups with glute activation after every two, two leg lifts
G) 15 burpees
O) 30 sit ups with 20 lb kettlebell press at the top
Saturday 01/23/2021: 1 hour and 30 minutes oh Muay Thai training
Today was a great day of training. I tried to take video, but I was a silly person and got the wrong angle on the camera, so everyone’s head is cut off.
Yay!
I took pics of the new iridescent pants, some of my fellow Grrrls wanted to see them on.
It was fun today. After class we spent 30 to 40 minutes sparring. 13 x 3 minute rounds.
It’s great when you get to a point where you can see openings in your opponent’s defenses. It’s even better when you can take advantage of them and land a hit. I was able to land some hits. However, when your opponent lands hits as well it’s is still… painful physically and emotionally… I am just kidding. But I do kick myself when a hit lands.
Training: jumping rope for warm up- jumping jacks, skip knees x25 and double kicks for active recovery.
1) jab, cross, rear knee, jab, cross, lead knee
2) held pads for H
3) jab, cross, lead horizontal elbow, rear downward diagonal elbow, rear knee, rear kick
4) held pads for H
5) fake the jab, cross, rear side in elbow, rear knee, rear kick, lead kick
6) held pads for H
7) jab, hook, lead horizontal elbow, rear knee, rear kick
8 ) held pads for H
9) lead shield, lead knee, lead kick, rear shield, rear knee, rear kick
10) held pads for H
Extra credit:
13 rounds of sparring
What are you doing for training? What do you do when you have a rough day, or a busy day? How do you work around your meetings that take too long?
Thank you for reading. Please hit the like button if you liked this. If you are feeling chatty leave me a comment. If you want to please subscribe. I also have a instagram #sharpcupcake if you want to see some of my day to day things.
As always… Don’t photo edit, just go get it. You get to see me in all my not glory, sweaty, and still trying to be the best I can.