July 11 Sign In
Mrs_Hoffer
Posts: 5,194 Member
Did I exercise for at least 20 minutes?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
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Replies
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There are days when I exercise with purpose and push myself and other days where I go through the motions doing the bare minimum out of tiredness, laziness or boredom. But it's all good.
How's your exercise program? Do you change it up or do the same thing every day? If you find yourself in a rut how do you move out of it?5 -
7/11
Caleries yes
Exercise yes
Logged?-yes
I do walking, stretches, free weights. Not all of them everyday. I do walk every day.6 -
11th July
Yed yes yes.
Another great topic guys. Well done @LazyBlondeChef and just wat i need to refocus on atm as been a bit lazier with workouts this month. I do 3 days of weight training and use to do walking 5 days a week but bin slack with walking so will def increase that this week. I wld also like to start up a yoga sesh & Hiit once a week along with stretching. I also do lots of cleaning and running around after bub. Night team im off to eat my dessert. Xo4 -
Great topic @LazyBlondeChef
It made me chuckle about the long run I did not set out for this morning due to a combination of being up late over some issues with the kids plus forecasted thunderstorms throughout my planned run time. When I woke today just before 6am, which would be mid-run, it was clear and the storms are not coming after all! While I wouldn't have had proper rest for it anyway, that felt a bit like getting the middle finger from the forecast and mother nature. It's OK though, I'll do something in a more normal calorie burn, but higher effort, maybe some HIIT thing and see if I get the kids jumping around with me.
For now I can spend a little more time and energy replying to this today instead of feeling sore and rushed, so that's nice, I guess.
Starting a spoiler to save scrolling before I start typing due to high risk of me going on and on forever (sorry)...First off, my primary foundation is to include a balance of strength, cardio and balance/mobility in my workout schedule.
My cardio is primarily running but I also try to include walking whenever I can. While walking is also cardio I am doing that more for active recovery for my legs as well as getting my step count up. Such casual walks also serve as my zen time unless it's an opportune time to add a workout and I walk hills at a brisk pace, at which point it really is intended as a cardio workout and not those other things.
Strength is typically resistance work, but can also come from running in the form of hills and sprint intervals (for lower body/core) and also from isometrics which are part of my balance/mobility routine.
Balance/Mobility is stretches and isometrics to both loosen me up, and to develop strength in weak spots which otherwise left undeveloped will just eventually lead to aches, pains and injury, particularly from running.
I usually set my exercise program up in 6 week cycles unless something prompts me to change sooner, so it changes fairly regularly. Sometimes the next change is pre-planned in a set of cycles, sometimes I just need to change it to increase or decrease total effort as needed. The reason for 6 weeks is that it takes about that long for your fitness to fully adapt to an increased load making it the new normal, and as long as I'm not overloading myself I can go that long at the new load and then take a "down week" to recover.
That said, I don't take the same approach and simply add more of the same with every 6 week cycle either. Instead those cycles have an overarching goal of developing either strength, endurance or cardio.
For example, from March through early-June I was working on endurance or "base building" which was primarily easy effort running (conversational pace or HR Zone 2) with only one run per week at a mildly faster pace (can still talk but breathing in middle of sentences or HR Zone 3). The idea was to increase my running time/mileage over those 3 months, as well as increase my pace (go slower to get faster). I complemented that with 2-3 days/week of resistance training for strength (2 upper body days, one optional lower), and 6 days/week of brief (about 10 mins) balance/mobility.
After that I switched to a strength focused cycle that had faster running workout days including threshold runs (Zone 4), speedwork intervals, and increased strength training to 5 days/week, and increasing time and reps on the isometrics in my balance/mobility routine.
My new 6 week routine is cardio focused, so reduced strength sessions and balance/mobility and replaced with a 2.5 hour long run Sunday, threshold run (Zone 4) Tuesday, and another workout run on Thursday (either hills or 90 minute long run). I'm having trouble missing a number of these workouts the last couple weeks though, so I won't likely get as much out of this cycle as I had hoped, but it's OK. The downside is that typically the first week or two of a 6 week cycle has me pretty tired but then I feel better until I'm due for that "down week", and by missing some workouts it just extends the adaptation meaning I'll still feel tired in the later weeks in the cycle.
If I find myself in a rut I look over when it started, try to identify what brought it on, and adapt. Sometimes that means having to change my schedule from what I had planned. In the worst cases, when my last option is just taking a break, I'll take a few weeks off. I hate that though because once in a while it's hard to start again, but it is necessary once in a while.6 -
July 11
Yest to all questions.
Pass day 2/3.
I know I'm the type of person who cannot stay in the same routine for long. So, when I start to feel that exercising is heavy duty, I try to change it to something else. When I started dieting on November 2020, all I did was walking. A month or two later, I printed a monthly calendar, and wrote multiple types of workouts: yoga, stairs climbing, muscle workout ... etc + walking everyday for a 10,000 steps minimum. But when I began to skip my schedules, I stopped filing it. Now I'm more into exercise when my body is ready. On Friday: stairs climbing, on Saturday: muscle workout, today just 30+ minutes of walking because I woke up sore. When I'm tired of this, I'll move to something else and when I'm highly motivated, I'll exercise more.
Goodnight 💜💛4 -
@LazyBlondeChef Yes, thank you for another terrific post idea today!
I do walking and some strength training and am trying to add in more stretching/yoga -- and for that effort, have pulled a muscle in my lower back this week!!! For the most part, I have the same exercise routine everyday, and can always add in the rebounder or the treadmill if the weather is bad. Usually I just try to walk at least 30-40 mins everyday and perhaps longer on the weekends. As far as the strength training, I don't really enjoy it, but know that it's something I NEED to do because of my worsening bone density. Hopefully over time I'll begin to enjoy it a little as well. 😃
@stella7x7 you're having a very good month so far! WTG!
@donna25trinity Cleaning and running around after a little one is definitely considered exercise in my book!
@WhatMeRunning that's another great idea to switch up your routine every 6 weeks or so….
@thabit11 I like your plan and I think that many of us think similarly about being in the same routine for a long time - although I don't ever seem to tire of my walks. I live in the country and can go in different directions and always love the scenery and wildlife that I see!
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3xyes.3
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July 11
✅ - Exercise 20+ Minutes
✅ - Calories within budget (46 under)
✅ - Tracked every detail I consumed (yes)
0 Pass Days Used
Personal Challenges Met: 7/11 days (2nd, 4th, 5th, 11th)
✅ - Net Carbs 30g or less (22g)
✅ - Protein 180g or more (191g)
❎ - All Scheduled Workouts Completed (1)- Missed - Long Run
As I mentioned earlier I didn't get today's planned long run in. I didn't do an alternative workout either as the kids kept us very busy today (so calling a yes on the 20+ minutes of activity). Hoping they wind down early to get a good nights sleep tonight, at some point the kids have to get tired too! (Right?)2 -
Intentional pass day - Family celebration of grandson's 18th birthday.
✅ - Exercise 20+ Minutes
❌ - Calories within budget (probably over due to not tracking and not being able to weigh portions)
❌ - Tracked everything
1️⃣ Pass Days Remaining
ExerciseI aim for a minimum of 50 minutes of intentional exercise every day. Usually one or two short HIIT/walking videos, a strength circuit, and lots of short bursts. I often powerwalk around our downstairs during TV ad breaks, or use my dumbbells while waiting for the kettle to boil, etc3 -
While keto's not my thing and my nutrition's all over the place, I read today's initial post from @WhatMeRunning and noticed many similarities in workout planning and philosophies (along with getting temporarily frustrated with bad forecasts). So 2x, cosigned and agreed lol
Yesterday and today are supposed to be rest days in my 90 day workout plan. But I attempted a 10 km PR today, although I realized by 5 km I wouldn't make up the time so stopped dead in my tracks 🙅🏿♀️
Will likely retry during the week...at a cooler temperature. Depends on the forecast 😉
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Did I exercise for at least 20 minutes? YES | 5km run (30) TOTAL: 30
Did I stay within my calorie budget for the day? YES | Base + 347
Did I keep track of everything I ate and drank? YES
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Personal Bonus: Did I meet my protein macro for the day (40%)? NO |15%
Pass Days Used:3 -
I logged and stayed under. Today I was able to do some medicine ball slams and I did almost 13 minutes worth of spin biking. It felt really good my knee is not sore this evening and i am hoping for a lunchtime walk tomorrow if not to far.4
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11 July
Did I exercise for at least 20 minutes? ✅
Did I stay within my calorie budget for the day? ✅
Did I keep track of everything I ate and drank? ✅
3 -
7/11
Today’s calories were a hot mess (BFF’s 2 year old’s bday party) but I did hit the gym and I’m pretty sure I tracked everything. It wasn’t pretty. 😬 Tomorrow is a new day.
Exercise: I have a routine, it’s what I do and I do it because it’s what I do on that day. My exercise routine is one habit my three week hiatus proved is very solid.
Sunday: 45 min call at gym (Alloy Afterburn)
Monday: Run (3)
Tuesday: 45 min call at gym (Alloy Industrial strength)
Wednesday: Run (3)
Thursday: 45 min call at gym (Alloy Afterburn)
Friday: Run, sometimes a longer (for me) run like 5 miles but lately it’s been hot as hell so I’ve been sticking to my normal 3 miles)
Saturday: Training session with personal trainer and then treadmill time.4 -
@Mrs-Hoffer hope ur back feels better soon. Xox1
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7/11
Did I exercise for at least 20 minutes? ✅
Did I stay within my calorie budget for the day? ✅
Did I keep track of everything I ate and drank? ✅
Used #3 pass
3 -
I find I need to change it up. I tend to alternate between spin, yoga, pilates, strength, and walking. Sometimes, I like to plan out the whole week. When I am in a rut I tell myself I will just do a few minutes, even 10 minutes (but end up doing a full workout normally).
Exercise: Morning and evening walk
Calories: Yes
Tracked: Yes3 -
I haven't moved much beyond swimming and biking for a couple of reasons. As I love to swim, it's easy to motivate myself to get moving. The winter will be the challenging part of the year for exercise for me.
Yes x 3 today.3 -
@Mrs_Hoffer So sorry to hear about your back! Hope you are on the mend soon!
I’m so impressed reading everyone’s exercise routine posts.
I’m definitely a girl who likes routine. First of all I always exercise first thing in the morning. When I worked and had to be at work early, I got up by 4:45 at the latest to get the exercise in because I never felt like doing it later in the day.
For the most part I alternate doing a 6 1/2 mile jog, with cycle on my spin bike ( usually 20 miles or so). I also do a strength/weights routine twice a week, with an additional abbreviated version once a week. I’ve been adding to that routine over the years, while also increasing the weight and increasing my plank times. I’ve also been hiking more since we’ve moved to TN and recently added kayaking into the mix. If I hike 6 miles or more on a trail with good elevation gain, I’ll forgo the other cardio on that day.
Exercise:✅
Tracked:✅
Under:✅2 -
@whatmerunning you're workout plans are always consistent and impressive! Sorry that the weatherman messed things up for you today, but it seems you had a busy/productive day anyways!
@terririchardson I hope you had a wonderful celebration with your grandson and family. They grow up way to fast, don't they?
@maltedtea hopefully your weather cooperates this week and you can once again pursue your PR! I'm sure that you'll get there!
@mshawski it seems like you have a good weekly plan for your exercise.
@bovaryoo you have several different exercises in your repertoire - that's always a good thing so that you don't get in a "rut" !!
@jana_2020 It does make a big difference when we find a type of exercise that we really enjoy. Swimming is an awesome exercise too!
Thanks for the well wishes for my back. I took several Aleve today and can tell they're finally starting to wear off. But I was able to walk into town and back on the bike path today = 11 miles.7 -
@clutterqueen I admire that you get up so early in the am to exercise! I already have to get up about 4:15am for work in Columbus (when I go into the office), so I just can't get up any earlier! But your exercise routine/plan is quite impressive!1
