Wednesday, December 24, 2014
Monday, December 22, 2014
Health and Fitness Goals
Apps I am currently using
I love my iPhone apps because they help me track and keep myself accountable for my current goals. These apps are:
Welios is a newer app for me. It is a great app for motivating and inspiring you to reach your health and fitness goals. Users who are winning and struggling with their health and fitness goals post regularly and I have related with each end of the spectrum.
So far I have upped my running and yoga practice in conjunction with my weight lifting because other users have reminded me through their inspiring posts that a combination of lifting, running (biking, swimming), and yoga are what works for me, I have posted regularly for the past week and this also helped me to consistently eat healthy and according to my goals.
Family and Personal Creativity GoalsMy boys have also watched less TV and we have had some additional quality puzzle, blocking building, and reading time together so this is also another win!
As for letter writing to my lovely friends, I have been working on sending personalized Holiday cards to friends and family, so another win!
Finally, my personal creativity goal is has not been as daily as I would like but I have seen set time for myself to journal so I am happy with this!
Thursday, December 18, 2014
12 Week Goals
- Limit boy's tv time--ESPECIALLY during the week and engage them in creative activities.
- Write a letter bi-weekly to one of my friend
- Adopt a modified Eat to LIve Nutritarian 6-week meal plan.This is something I have been building up slowly to do and I finally feel that I can commit to the whole 6 weeks.
- Currently, I am exercising consistently 3-6 days a week. The only alteration I will make to this part of my goal is that I begin swimming or biking once a week, on top of my 2 runs and 2-4 days of heavy lifting circuit/HIIT training. I currently am using 20 lbs/25 lbs/30 lbs dumbbells in my training so YIPPEE for strength building!
The Balance Act
Friday, May 2, 2014
Post workout snack, after lunch, I went for 1 mile walk up and down the hills in downtown Tacoma. When I got back to the office, I had lemon herbal tea and the other 2/3 of my cherry green smoothie from earlier.
I hope the next post I do will be another workout. I had fun doing that!
Monday, April 28, 2014
Monday and Thursday
Goal: 12 minute Lower body workout in the AM and 2-2.5 mile run during lunch break.
Execution: 12 minute lower body strength workout—exercises including DB squats, DB lunges, hip raises, plyometrics, leg curls with exercises ball, DB deadlifts, kettlebell swings, ect. Pack clothes to bring to work to workout.
Tuesday and Friday
Goal: 12 minute Upper body workout in the AM and 25-30 minute walk or yoga sequence during lunch break.
Execution: 12 minute upper body strength workout—exercises including DB chest press, DB row, front/side/rear delt raises, DB upright rows, push-ups, assisted pull-ups, ect. Pack clothes to bring to work to workout.
Goal: Core workout for whatever time I have available.
Execution: Wake up earlier if needed to fit this workout in. Pack clothes to workout in if there is time available.
Goal: Long run- 3-4 miles logged on this day.
Execution: Eat a healthy meal Friday night and make a post workout drink at night to consume afterwards.
Goal: Make up workouts done on this day or REST.
Execution: If during the week I had to cancel a workout due to time restraints
or injury/sickness, this is the day to make it up. If all workouts were completed during the week than no intense workout’s day.
**The 12 minute strength workouts that I do, I am using heavy weights (15-25lbs- depending on body part worked) and I am resting only to transition from one exercise to the next**
The ultimate goal of the 6 weeks is to continue gaining strength and speed as an athlete in as little time as possible.
Sunday, April 27, 2014
Saturday, April 19, 2014
A fitness ball, 2-15lbs dumbbells, and a foam roller
Stay tuned for next post as I will cover what foods I make over the weekend to help me save time preparing meals during the week.