Training Day 7. May 8th 2012. Two a days




Hello, everyone! I hope you have noticed the new layout and the new site! I decided to move my blog because the other website was giving me issues and it was hard to navigate through the site. I hope you are as happy with the new title, and the gorgeous background as I am.

Yesterday I blogged about the excel spreadsheet I made regarding my training, I havent figured out how to post the whole excel, however I think I can copy and paste week to week. So if it uploads successfully look for it at the bottom of the page. Basically it comes down to weight training 2 times a week, swimming 3 times, and alternating bike and running days. The weight training days alternate between workout A and workout B. I will also post at the bottom what each workout consists of in case you would like to follow along with me. If you don’t have a bike, or you don’t enjoy swimming, try a spin class at a local gym instead, or replace it with your favorite physical activity! Point being, its good to make a plan. I do better if I know exactly what exercise I am supposed to be doing that day. It helps keep me motivated, focused and I am more likely to stay on track..

Yesterdays workout was a bit extreme. I was feeling really motivated so I decided to visit the gym not just once, but twice. I went bright and early, 5:00 am to be exact and met my dear friend Jacque. Jacque is a nurse who works 12 hour shifts, but she still gets up at 5:00 am to get in a morning workout! Now that is dedication! Just as much as I hope to be inspiring to her, Jacque motivates and inspires me! YOU GO GIRL!

So its 5:00 in the morning and my brain isn’t really functioning, I needed to start with something easy to wake me up. So I start with a light walk which leads into a slow jog, and finally my eyes are open and I can start running. Finish an easy 3 mile, and then I decide to do some upper body strength training. My legs were still sore from the bricks! I pick 8 different upper body exercises and repeat 3 cycles of 12 reps. Bicep curls, triceps extensions, push ups, front and lateral raises, shoulder press, triceps dips. preacher curls, rows. Dont worry if you don’t recognize the names for some of these exercises. You can google or you tube any of them for a step by step instruction on how to perform them. After I finish my last set I am exhausted. I know I need to get in a swim but I decide to call it a morning and return to the gym later in the evening for round two.

Round two, I return to the gym but I am not satisfied with just swimming, oh no! So I  decide to jump into the 5:45 spin class. What was I thinking?!! Have I lost my mind?! For those of you who have never taken a spin class, I highly recommend trying it at least once in your life. I am not a mother, but the pain that is experienced for a full hour I am convinced is equivalent to child-birth. Your legs are hurting, a pool of sweat is starting to form beneath you. The instructor is yelling at you “faster, faster”. And you are thinking to yourself, “I can’t go any faster you crazy lady”! For 60 brutal minutes you are climbing, sprinting, hovering, set after set. Just when you think you can’t give anymore, the crazy lady screams at you, “Just 45 more seconds”! And those 45 seconds seems like an eternity! But once the class is over and you can no longer feel your legs, butt, and your whole body is exhausted, it’s all worth it. You have given it your all today, and that is all anyone can ask of you. Needless to say I slept very well.


With Love


SO here is this weeks workout! I know we are already on Wednesday, so jump in, follow along, and train with me! This schedule is simply an outline, feel free to cater it to your own personal fitness level.

Weights A: Dumbbell Overhead Press, Stability Wall Squats, Bicepcurls, Lunges, Bent over Rows, Squats, Lateral Raises, Hamstring Curls on Stability Ball. 3 sets.12 reps

Finished with 3 different abdominal exercises, 15-20 reps/3 sets

Weights B: Front Shoulder Raises, Bench Step ups, Tricep Dips, Back Lunges, Back Extensions, Pistols, Bent over Flys, Pushups, bridges. 3 sets, 12 reps

Finished with 3 different abdominal exercises, 15-20 reps/3 sets


Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Swim- 30 mins Weights-A Run- 40 mins Bike-45 mins Weights-B Bike-60 mins Run-45 mins
Run-20 mins 5 minute HE Swim-30 mins Run-15 mins
Swim-20 mins  

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