Fresh Start Goals Progress

Below, I am going to document my progress toward the goals I’ve set.

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  1. Eat cleaner and be more consistent with my meals and meal times!
  2. Workout hard and consistently!
  3. Continue to gain speed!
  4. DO MORE YOGA & STRETCH MORE!
  5. Walk/be active when you’re bored!
  6. Eat smaller meals/snacks when hungry!
  7. Be calm, happy and patient while enjoying life as often as possible

Day 4 & 5

  • Goal 1? Fell short…. Definitely motivated to try harder from now on. Goal 2-still going pretty well! Goal 4 & 7- working out really well 🙂

Day 3 (10/2/13)

  • What a beautiful ending to a semi-stressful day! Restorative yoga was just the right thing! Though my hips, IT band, hamstrings and calves were (are always are) very tight, I feel a bit more lengthened and balanced overall. Goal 1 went well! Goal 2- I think I needed a day of restoration after the two hiit workouts! Goal 4-Met! Goal 5-Met! Goal 6 & 7- progressing!

Day 2 (10/1/13)

  • Goal 1 is going pretty well! I am trying to eat less nut butter (my weakness) and so far I’ve eaten much less than on usual days 😛 Goal 2? Rocked it out today with some hard hiit workouts (also had soreness from yesterdays workout!). I’m hoping to do some yoga tomorrow night! 🙂

Day 1 (9/30/13)

  • I did well with goal 1 today, minus my last meal (which is what prompted me to start this post in the first place!). I am off to do a workout soon and will document that soon! I hope to end the night with some yoga/Pilates/stretching! Wish me luck! 🙂
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Asylum Workout Collection

Boy oh boy….

Asylum has gotta be one of the most challenging workouts I’ve ever tried. Coming from an athletic background, this pushes you hard and mentally keeps you “in the game”. I truly feel like I’m in high school again 🙂

I have only done the first 4 workouts, but every day following the workout, I can feel the muscles worked on the day before. It’s nice to be challenged and have a different routine 🙂

If you want a workout that will challenge you, keep you motivated and provide you with some creative exercises that incorporate different muscle groups, Asylum is the way to go!

Has anyone else tried this program? How did it work out for you?

 

 

 

Workout 3: Swim & Arms

Swimming with a Pull Buoy
-Freestyle for 10 min
-50 m Sculling
-2x 500 m
-3x 200 m freestyle/backstroke (switch every 50 m)
-3x 200 m fast/easy mix
-Sculling cool down

Weight Training
3x 15 Standing Alternating Lat Pull Down
3x 15 Seated Lat Pull Down
3x 15 Shoulder Presses
3x 12-15 Tricep Pull Down
3x 12-15 Bicep Curls
3x 20 Bosu Toe Tap Bicycles
3x 10 3 Point Bosu Med Ball Hits (1 Rep= Balance on bosu [Beginner: lightly place feet on floor. Advanced: feet up], bring medicine ball up, touch chest, extend it left, touch chest, extend right, touch chest)

Workout 2: Easy on that knee ~ 1 hour

My next few workouts will include exercises hopefully friendly for those who may have knee injuries. As I am going through one myself, I thought it might be helpful to post possible new workouts and exercises that have minimal to no use of the knees. I hope they are helpful!

Warm Up

  • Stretch!

Set 1  (Complete 3 sets~30 min)

  • 5 min Rowing
  • 5 min Kettlebell Swings (2 arm and individual arms)

Set 2 (Complete 3 sets with 1 min rest in between sets~20)

  • 15 Ab Twists using Freemotion Machine (each side)
  • 15 Medicine Ball Woodchoppers *without knee twist* (each side)
  • 20 Medicine Ball Chest Presses
  • 20 Medicine Ball Shoulder Presses

Set 3 (Complete 3 sets with 1 min rest in between sets~10 min)

  • 10 Body Bar Bicep Curls
  • 10 Body Bar Shoulder Presses
  • 10 Body Bar Upright Rows

Cool Down

  • Stretch those muscles out!!! 🙂

Staying Active With a Knee Injury

Knee injuries can make it difficult to work out, especially when it comes to cardio. Many machines incorporate a lot of the knee’s range of motion (elliptical) or considerable impact (treadmills). Some ideas for incorporating cardio into your workouts while trying to take it easy on that knee are listed below 🙂
– Swimming (perhaps with a pull buoy)
– Biking
– Rowing
– Upper Body Ergometer (Hand “Biking”)
– Aqua Jogging
– Paddling (As you might in a Canoe or Kayak)
Source

Other Ideas?
– Focus on incorporating exercises that don’t involve the knee
– Use this time to switch up your routine! If you are used to doing cardio all the time, try lifting some weights! There are ton of benefits when done properly!
– If your knee can tolerate it, try Pilates or yoga might help strengthen your core and lengthen your muscle

What are other exercise ideas you find helpful while dealing with knee problems?

Workout 1: Cardio & Supersets (~1 Hour Workout)

Warm Up (5 min)

  • Jog in place for 1 minute
  • Jump squats for 1 minute
  • Kettlebell swings for 1 minute
  • Jumping jack with oblique twist for 1 minute
  • Football hurdles for 1 minute

Superset 1 (Complete 3 sets of 8-12 reps)  ~12-15 min

  • Bench Press
  • Bent Over Row

*Repeat 5 minute cardio warm up set

Superset 2 (Complete 3 sets of 8-12 reps)  ~12-15 min

  • Shoulder Press
  • Tricep Extension

*Repeat 5 minute cardio warm up set

Superset 3 (Complete 3 sets of 8-12 reps) ~12-15 min

  • Barbell/Dumbell Bicep Curl
  • Upright Row 

*Repeat 5 minute cardio warm up set


Cool Down: Abs, Toning, & Stretching (15-20 min)

Abs (3 sets of the following)

  • Plank (hold 45 seconds or longer)
  • Roman Twist with Weight (1 minute)
  • Side Plank Left (hold 45 seconds or longer)
  • Side Plank Right (hold 45 seconds or longer)
  • Crossover V Sit Ups (1 minute)

Stretch to end workout

Favorite Workout Clothes

lululemon

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Icebreaker
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Smart Wool (also made with Merino Wool)

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