Lockdown + Workout = Lockout
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My goals:
- Workout 5 days a week. I started Heather Robertson's 12 week program.
- Workout at least 3 days in the morning.
- Run 1x or 2x per week (if this is still allowed)
- Walk/Bike for 30 min at least 5 days a week11/1: Leisure family walk (about 2h) and this workout, which I loved!:
https://youtu.be/VM67duRnhMI
11/2: HR's Standing abs workout + Bayle's Brown 5min workout for inner thighs + various isometric exercises. First 2 workouts in the morning! 💪
11/3: I started Heather Robertson's 12w program. Day 1 (30 min) was great! (not at all easy!). I also 🚴♀️ for 15 mins outside.
11/4: 90 min leisure walk, outdoors + 30 min workout (HRs W1, Day 2 + her planks challenge)
11/5: 40 min 🚴♀️ + 60 min 🚶♀️+ 30 min HIIT with Heather Robertson, Week 1 Day 3 🙌
11/6: 30 min 🚶♀️ + 30 min HR, Week 1 Day4
11/7: >60 min 🚶♀️+ 30 min HR, Week 1 Day5
11/8: Active rest day! 🚴♀️ for 90 min, did a light 🏃♀️ 30 min long and a 5 min plank challenge.
11/9: 20 min 🏃♀️ at 9.6 kmh and about 30 min of 🚴♀️.
11/10: 2 x 30 min workouts + about 30 min 🚴♀️
11/11: Week 2 Day 2 of Heather's 12W programme down 💪
11/12: 30 min of 🚴♀️ing and 30 min of Heather's Day 3 of Week 2.
11/13: 30 min of 🚴♀️ing and 30 min of Heather's Day 4 of Week 2.
11/14: hiking day! About 3hrs of hiking, not including the lunch break and the leisure walk by the lake at the end.
11/15: 30 min 🏃♀️ + over 60 min of 🚴♀️ with my boy + about 30 min of ⚽️ w the boys in the park
11/16: 2hrs of 🚴♀️ and 30 min HRs W2 Day5 🔥(yep, a little bit behind, but did not start W1 on Mo either). Am thinking about having 1 of the rest days in the middle of the week. Might make it an "active" rest day, since I wanna 🏃♀️ once a week, too! Weather permitting.
11/17: 🚶♀️,🚴♀️ and 🔥 (started HRs week 3)
Now guess what? My youngest boy asked my if he "can do these workout with you, mommy, please". When we started, the older joined us, too! So I finished week 3 in their company❣
11/18 through 11/20 - Heather Robertson's week 3, Days 2 to 4, with my boys 🥰. Also either some walking or some biking, so out to get some fresh air, too.
11/21: I convinced the kids that they need a rest day, but we took a nice family walk, I 🚴♀️ for 30 mins and I did a 15 min "lazy" workout with Jake Dupree.
11/22: we finished (strong) HR's Week 3 💪, after another relaxed family walk.
11/23 & 11/24: went on with Heather's week 4 💪, all 3 of us 👩👦👦. I yelled at the youngest, who was messing up with the oldest, so wonder if I should take a break today, until he gets over his anger 🤭
I also did some isometrics and planks when the kids were in bed, but dont tell anybody 🤫. My oldest saw me the other day and said "mom, what we did together was really not enough for you?" 😂0 -
7-minute "Girl with the Pilates mat" (Rachel Lawrance) Youtube flexibility&balance routine (done for the second day)0
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@lesdarts180 Sounds like a beautiful ride!
Goals: 1 cardio video (aka arm cardio), core, stretching, and strength each day
11/8 Stretching, core, arm cardio
11/9 Stretching, core, arm cardio, arm resistance bands
11/10 Stretching, core, arm cardio, squats and pelvic tilts (trying to get legs back in slowly)
11/11 arm cardio, core, resistance bands for arms, stretching
11/12 arm cardio, core, stretching
11/13 arm cardio, core, stretching, arm resistance bands
11/14 arm cardio, core, stretching
11/15 arm cardio, core, stretching, arm resistance bands
11/16 arm cardio, core, stretching, pelvic tilts
11/17 arm cardio, core, stretching, pelvic tilts, arm resistance bands (sounds huge but it's 45 minutes)
11/18 arm cardio, core, pelvic tilts, stretching
11/19 arm cardio, core, pelvic tilts, stretching, arm resistant bands
11/20 arm cardio, core, pelvic tilts, stretching
11/21 arm cardio, core, stretching, arm resistant bands
11/22 arm cardio, core, stretching
11/23 rest day
11/24 arm cardio, stretching
11/25 stretching, sit ups
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Week 4
My goals are:
- workout every day (even if it's only 15 minutes)
- bike ride every day, minimum 15 minutes.
- proper walk outdoors at least 4 times a week.
- minimum daily steps 12,000
22/11 bike 30 mins, walk 40 mins, total steps 15,109
23/11 bike 60 mins, walk 35 mins, total steps 16,708
24/11 bike 30 mins, no walk, total steps 13,119
25/11 bike 35 mins, walk 40 mins. Total steps 14,834
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Week 4
My goals are:
- workout every day (even if it's only 15 minutes)
- bike ride every day, minimum 15 minutes.
- proper walk outdoors at least 4 times a week.
- minimum daily steps 12,000
22/11 bike 30 mins, walk 40 mins, total steps 15,109
23/11 bike 60 mins, walk 35 mins, total steps 16,708
24/11 bike 30 mins, no walk, total steps 13,119
25/11 bike 35 mins, walk 40 mins. Total steps 14,834
26/11 bike 35 minutes, walk 40 mins. Total steps 17,127#
It was a lovely bright sunny day yesterday but very cold. When I went out on my bike at 10.30 it was still frosty in the shadowy corners. So I cut the ride short and went out in the afternoon for a walk. The forecast today is cloudy and damp.
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(Nov 26) 7-minute "Girl with the Pilates mat" (Rachel Lawrance) Youtube flexibility&balance routine (done for the 3rd day in a row
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(Nov 27) 7-minute "Girl with the Pilates mat" (Rachel Lawrance) Youtube flexibility&balance routine (done for the 4th day in a row1
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Week 4
My goals are:
- workout every day (even if it's only 15 minutes)
- bike ride every day, minimum 15 minutes.
- proper walk outdoors at least 4 times a week.
- minimum daily steps 12,000
22/11 bike 30 mins, walk 40 mins, total steps 15,109
23/11 bike 60 mins, walk 35 mins, total steps 16,708
24/11 bike 30 mins, no walk, total steps 13,119
25/11 bike 35 mins, walk 40 mins. Total steps 14,834
26/11 bike 35 minutes, walk 40 mins. Total steps 17,127
27/11 bike 20 minutes, no walk. Total steps 13,385
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Goals: 1 cardio video (aka arm cardio), core, stretching, and strength each day
11/8 Stretching, core, arm cardio
11/9 Stretching, core, arm cardio, arm resistance bands
11/10 Stretching, core, arm cardio, squats and pelvic tilts (trying to get legs back in slowly)
11/11 arm cardio, core, resistance bands for arms, stretching
11/12 arm cardio, core, stretching
11/13 arm cardio, core, stretching, arm resistance bands
11/14 arm cardio, core, stretching
11/15 arm cardio, core, stretching, arm resistance bands
11/16 arm cardio, core, stretching, pelvic tilts
11/17 arm cardio, core, stretching, pelvic tilts, arm resistance bands (sounds huge but it's 45 minutes)
11/18 arm cardio, core, pelvic tilts, stretching
11/19 arm cardio, core, pelvic tilts, stretching, arm resistant bands
11/20 arm cardio, core, pelvic tilts, stretching
11/21 arm cardio, core, stretching, arm resistant bands
11/22 arm cardio, core, stretching
11/23 rest day
11/24 arm cardio, stretching
11/25 stretching, sit ups
11/26 stretching, sit ups, arm cardio
11/27 stretching, arm cardio, core
11/28 arm cardio, arm resistance bands, core, stretching
11/29 arm cardio, core, stretching
Sorry for disappearing gang, was struggling a bit.2 -
Week 5
My goals are:
- workout every day (even if it's only 15 minutes)
- bike ride every day, minimum 15 minutes.
- proper walk outdoors at least 4 times a week.
- minimum daily steps 12,000
29/11 bike 50 mins, walk 35 mins. Total steps 16,631
Are we carrying on with the challenge?
Our gyms are open, but I'm not desperate to go back yet. I will probably wait until I've had a vaccine. As a 70 year old I shall probably get it in the New Year - possibly by February?0 -
@lesdarts180 I'm game for another month! I upped chair cardio today, I'm going to check out a chair yoga routine a yogi did for my CRPS positive outlook group. I plan to at least stretch daily, the rest will depend on my pain levels. Can't wait for the gym pool to open but that's not going to be anytime soon, we're locking down even more.0
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Thanks so very much, wonderful ladies!
I have finished meanwhile 4 weeks of Heather Robertson, tried to get out each day and definitely plan to continue Heather's programme.
As for the challenge: maybe you want to give this a try: https://community.myfitnesspal.com/en/discussion/10816536/ultimate-accountability-challenge-join-a-great-team#latest
There's more action there!0 -
- 7-minute "Girl with the Pilates mat" (Rachel Lawrance) Youtube flexibility&balance routine every work-day last week;
- strong step counts both week-end days (between meeting friend for spaced walk&talk / walks to distant stores / walking exergame
- 7-minute "Girl with the Pilates mat" (Rachel Lawrance) Youtube flexibility&balance routine before work today plus lots of stepping
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Thanks so very much, wonderful ladies!
I have finished meanwhile 4 weeks of Heather Robertson, tried to get out each day and definitely plan to continue Heather's programme.
As for the challenge: maybe you want to give this a try: https://community.myfitnesspal.com/en/discussion/10816536/ultimate-accountability-challenge-join-a-great-team#latest
There's more action there!
The UAC IS a great group and I would highly recommend it (or both there AND here) ....
We can still keep this thread live if it is meeting people's needs.
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I am giving myself a S.M.A.R.T. target goal for Dec of 2.5 pounds down over the next month (by half-way between Christmas and New Years) .... which will put me juuuuuuuuussst inside the Normal BMI range, (24.99) and right at the top of my acceptable maintenance range.
That averages out to between 1/2 and 3/4 pound per week. (i am old enough to not have TOM fluctuations)
This will be accomplished by a combination of continuing the resumed stricter logging, and upping the general-activity quotient in my day (and in three weeks, I get to take 3 calendar-weeks of annual leave, so that out-door activity can take place in daylight hours and the (relatively-speaking) so-called "heat of the day". )1 -
I am planning to start each work-day in December with a psychological "win" before I even have my morning coffee .... for now, that is to immediately follow my daily weigh-in on my wii (been keeping a record for 1310 days now) with a 7 minute balance&flexibility Standing Pilates routine from The Girl with the Pilates Mat youtube channel.
Did it yesterday and again today.
I an saying "for now" because once my balance and flexibility for these moves reach a certain point, I will probably look for a second 5 to 10 minute something that works something else, and alternate.0 -
Week 5
My goals are:
- workout every day (even if it's only 15 minutes)
- bike ride every day, minimum 15 minutes.
- proper walk outdoors at least 4 times a week.
- minimum daily steps 12,000
29/11 bike 50 mins, walk 35 mins. Total steps 16,631
30/11 bike 35 mins, no walk. Total steps 14,375
01/12 bike 40 mins, walk 30 mins. Total steps 18,038
02/12 bike 60 mins, walk 50 mins. Total steps 16,971
All my goals were achieved in November, average steps 15,508, exceeded my goal.
I'm thinking that I should continue with these goals for the time being. The sports centre keep sending me "welcome back" emails but I'm not tempted to go to the gym. I might use the pool for alternative cardio exercise - it's less stressful on my knees and hips - but that doesn't address the "get outdoors" aim.
But I may have to relax the cycling goal if the weather deteriorates.0 -
I started the "7 minute pilates balance&flexibility routine every work-day morning" a week ago-Tuesday. This morning marks 8 sessions (haven't missed one work-day yet)0
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Should I just start at day 1 again?
I think part of the idea is to keep your focus on the shorter term and feel a sense of little accomplishments / improvements. And go with whatever format will suit / support you!
So if you tended to focus on "post what I did Today", you may as well do the same for Dec. (if you want to keep / develop a sense of " wow! I've come THIS FAR from where I started!" you could always put a Previous Month's (s') summary in a spoiler to bring forward.
eg you could keep on with the "just for today" approach for 12/1, 12/2, etc etc.
@lesdarts180 might keep with "Week 6; Week 7" .... and carry forward in a spoiler that "My Nov goals were: ... All my goals were achieved; average steps 15,508, exceeded my goal."
Or she could carry her monthly goals / accomplishments forward, but start with "Dec - Week 1" and at the end the month, add a " how I did with my December Goals" line in the spoiler to reinforce the sense of "look what I have managed to do!"
I started right near the end of the month, so I didn't really settle into a reporting plan beyond a "[date] I did the 7-minute video today" entry for 5 work-days in Nov.
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I upped chair cardio today, I'm going to check out a chair yoga routine a yogi did for my CRPS positive outlook group. I plan to at least stretch daily, the rest will depend on my pain levels.
If your chair-cardio and chair-yoga routines are video-stream based, let us know the links!
my work-day morning routine is here => https://youtube.com/watch?v=kfrbE-UUVZA
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you know you are "habit-hooked" on a gadget when "you KNOW it's going to be a bad day" just because the doodad isn't in your pocket where it is supposed to be ... and you start frantically searching for it ....and you just Can't FIND it!! My fitbit One is missing .... it is SOMEWHERE in the house .... if not found by noon, I will sync up the backup Zip (hoping the battery in it is good - not "rechargeable style" like the One.)0
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(Deeeeeep caaaaaalllmmmming breath )
Dec 3 evening - long neighbourhood walk looking at decorated houses
Dec 4 pre-work - 7 minute Pilates balance and flexibility workout done.0 -
If your chair-cardio and chair-yoga routines are video-stream based, let us know the links!
my work-day morning routine is here => https://youtube.com/watch?v=kfrbE-UUVZA
I looked at the link - it's lovely and calming but I don't know that it would energise me in the mornings! I do need to stretch when I get up - I have arthritis in hips and knees and a bad back - but I usually try to move a bit more energetically.0 -
Week 5
My goals are:
- workout every day (even if it's only 15 minutes)
- bike ride every day, minimum 15 minutes.
- proper walk outdoors at least 4 times a week.
- minimum daily steps 12,000
29/11 bike 50 mins, walk 35 mins. Total steps 16,631
30/11 bike 35 mins, no walk. Total steps 14,375
01/12 bike 40 mins, walk 30 mins. Total steps 18,038
02/12 bike 60 mins, walk 50 mins. Total steps 16,971
03/12 bike 20 minutes, no walk. Total steps 15,034
The weather has turned cold and yesterday was damp as well.
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lesdarts180 wrote: »
If your chair-cardio and chair-yoga routines are video-stream based, let us know the links!
my work-day morning routine is here => https://youtube.com/watch?v=kfrbE-UUVZA
I looked at the link - it's lovely and calming but I don't know that it would energise me in the mornings! I do need to stretch when I get up - I have arthritis in hips and knees and a bad back - but I usually try to move a bit more energetically.
she has lots of others on her channel, check for something of a length and level that suits you if you like her general style.0 -
@BMCc9
Here's my arm cardio, I keep saying I'm going to make up my own routine but haven't yet!
https://youtu.be/GWx3G8i_P5U
https://youtu.be/Hy9oG27WGEc 1 -
Mine is just to keep at it each day, I'm not sure after that at this point. Should I just start at day 1 again?
12/1 arm cardio, core, stretching
12/2 arm cardio, stretching, arm resistant bands
12/3 arm cardio, stretching
12/4 arm cardio, stretching, resistance bands
12/5 arm cardio, stretching
12/6 arm cardio, stretching, resistant bands1 -
Week 5
My goals are:
- workout every day (even if it's only 15 minutes)
- bike ride every day, minimum 15 minutes.
- proper walk outdoors at least 4 times a week.
- minimum daily steps 12,000
29/11 bike 50 mins, walk 35 mins. Total steps 16,631
30/11 bike 35 mins, no walk. Total steps 14,375
01/12 bike 40 mins, walk 30 mins. Total steps 18,038
02/12 bike 60 mins, walk 50 mins. Total steps 16,971
03/12 bike 20 minutes, no walk. Total steps 15,034
04/12 bike 30 mins, walk 30 mins. Total steps 15,899
05/12 bike 20 mins, no walk. Total steps 12,501.
All my goals met, and average steps this week 15,636.
I was supposed to be going away on holiday this week - 4 nights in a hotel from Thursday to Monday - with lots of festive food and drink and less opportunity to exercise (no cycling for instance). In the run up to this I lost a couple of pounds weight to the bottom of my maintenance range. The holiday is cancelled - the hotel is in North Wales - so now I'm at home. Our New Years' Eve break is also cancelled, and Christmas Day will be a quiet one with my mum and boyfriend. So I have time for lots of exercise but I don't need to lose any more weight.
It's getting cold here so I shall adjust my goals for the rest of December.1 -
You ladies are wonderful! Quick check in: will start week 6 of Heather Robertson's 12 week program next week. Long time to stick with it, but that's what this is all about, right? ;-)0
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