So sorry I haven't posted in a while. Life got quite busy over the last several months. We were figuring out the best route for my son Jag to take, and through alot of prayer and testing through the state, he is in a great special education program that we are very excited about. We are relieved and grateful for what has happened the last few months. We love our Jagger and can't wait to see him grow and prosper:).
Now on to the good stuff;). With the New Year just passing, I'm sure many have set resolutions, set goals, etc. If there is Anything I can do to help with that please do not hesitate to ask. Again, let me state I am no expert, BUT if there is a question I can't answer I have a great group of resources I can always pull from (great friends in the fitness industry:)).
For my 'commitment', I needed to be more organized with my workout schedule, especially with Rian and Jag in two different schools that start and get dismissed at two different times!!
So for now I have typed up my work out schedule and taped it to my fridge so I can stay on track...
My weekly workout schedule looks something like this:
Monday:
Back, shoulders, biceps
40 minutes cardio
Tuesday:
Glutes and Legs with a little core work
HIIT cardio training
Wednesday:
Cardio and Abs
Thursday:
Chest and Tri's
Bootcamp at 6 p.m.
Friday:
Yoga and core work
Saturday:
MY FAVORITE INSANE CLASS OF THE WEEK
Sunday:
easy cardio and/or stretching
Again, this is what one of my weeks will look like. I may print out different schedules each week
depending on how my weeks change with appointments, etc.
Whatever your goals, WRITE THEM DOWN AND TAPE THEM UP. No one is perfect, but this can help you stay on track and keep your goals attainable and make you not want to rip your hair out!
Hope you all have a great workout week! Will blog again in a few days, but PLEASE ask questions so I can find new topics, ideas, etc!!!
BLESSINGS!
So happy to have you back!
ReplyDeleteOK Steph... I have a few questions for you. I'm sure it will give you plenty of topics.. LOL!
ReplyDelete1. Optimal Workout Time of Day. I too have children in different school schedules with different EVERYTHING! LOL. (Gotta love our special kids!) My dilemna is when the last ones go to school I usually go to work, and after work I'm with the kids doing chores, cooking, etc - mom house stuff. I tried going to the gym at 3:45am, (before hubby leaves for work) but honestly...I'm not a morning person and it is kinda creepy going that early in the morning alone. I've been going at 8:pm after kids are in bed. It doesn't effect whether or not I sleep, but I miss out on about an hour of sleep. I wonder though - if I'm even doing any good to my body? I don't feel as if I have seen any results.
2. Pre and Post Workout Food - Should you workout after eating? Before eating? I've read that you should eat within 10 minutes of working out, but I go to bed as soon as I get home from working out. I live 15 minutes from town so I could take a snack - but should I?
3. Weight Machines or Free Weights? - I like the machines because they tend to be user friendly, but I would like to explore free weights... Does it really matter either way which I use? Are there any machines that are more effective than others?
4. I want defined muscles but not bulk... suggestions?
5. I did have rather nice (large) bicepts, but lost the muscle. Now I have flab. How do I get rid of it without getting huge muscles?
Thanks!
Hi Robyn!
ReplyDeleteHow are you?!
Ok, I'll try to answer these the BEST I can for you:
1. I actually faced this dilemma the last few weeks. I've had to change my workout times from mornings to evenings to fit my schedule. I suggest trying each time (the 3:45) for a week and see if your body adapts, and also the evening time at 8 for a week and see which YOU prefer (which you feel better doing). Also, don't feel like you have to spend 2 hours at a gym...You can get an amazing workout in 50-60 minutes as long as you plan ahead and know what you're going in there to do (sprint intervals and a leg workout, etc). Just have a plan!
2. There are so many controversies about this. This is just MY OPINION: If you're going in at 3:45 in the morning, I would wait and eat within 30 minutes after working out (protein shake and apple, or egg whites and slice of Ezekiel bread, etc).
If you're working out in the evening, try to throw some protein in your body 30 minutes before your workout (doesn't have to be anything big), and then grab a shake, or egg whites, or Brown rice cake with some PB, and try to eat that 30 minutes after your wkout before you go to bed. Having things on hand (baggies of almonds, rice cakes, PB, protein powder, ready-made chicken breast in 4 oz. containers, packaged albacore tuna, etc..) makes hitting your nutrition goals easier.
3. Either or! I do a mixture of both. But as long as you're LIFTING you're doing your body good!!!
You will NOT bulk from lifting. This is a huge myth. The type of lifting you're talking about Cannot bulk you. We as women don't have enough testosterone in our bodies. Just make sure you're eating a CLEAN DIET, lifting about 3 times a week, and doing cardio. (This is also in conjunction to questions 4 and 5).
I've also been a fan of HIIT training (high intensity interval training). I've posted a little bit about it in the past but will post some different hiit workouts in the next week!
Hope I helped answer some of your questions!!