Tag: Exercise Schedule

Categories
Weight Loss Exercise

Biking to Work


Today I worked at a different office than I usually do. My regular bike ride is about 8.5 kilometers and today my ride was only 6.3 kilometers. I was joking on the weekend that I was going to have an easy ride becuase it was short, I won’t need a shower on the other end, I don’t need much sleep I told my wife, boy was I wrong.

The ride today even though it was a lot shorter than usual was not at all flat. I have a flat route to work usually and get a good cadence going and just book it all the way to work. Today I had a couple of tough hills and even thought there is a downhill glide on the other side the ride was still tougher than I am used to.

After getting a good schedule going it is easy enough not to change the things that make your exercise schedule comfortable. Remember today if you can to change something, anything about your schedule exercise wise so that you will get a chance to have that tough workout again.


Biking to Work

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Categories
Weight Loss Exercise

Do I stay in better health with exercise?

I was off sick yesterday. Sometimes there will be a bug in the office and everyone seems to eventually catch it over a couple of month span. Over the last few years I have been able to stay away from getting sick very often at all using a couple rules:

Rule one is that I always try to exercise well. I have some really tough workouts and some not so tough workouts but I never try to push myself to hard over an extended period of days, the way that I look at it is that I can’t heal fast enough to get away with that and I know because I will get more and more tired as the week goes on.

Rule two is that I make sure that I sleep well so that I do not get tired during the day. I make sure that I get 7-8 hours sleep every night and as we all know that is not always possible. I make sure that after a few bad nights of sleep that I will cut back my exercise and get tow great nights sleep and start ramping up my exercise schedule again.

Sometimes you will not avoid a flu but over time I believe that I have caught fewer flues and recovered faster. Most of my sick days are more the mental health variety where I take a day off to recharge and make sure that I am doing all of the things that I write here about, exercise, vitamins, relaxation, sleep, meditation, and of course reflecting on all of these together with my exercise to make sure that I am not deficient in one or to strong in one at the determent of the others.

So this weekend as you are going through the paces of your regular off work week time eating and exercising try to take a few minutes to reflect how you are doing these things both during the week and during the weekend.

Categories
General Weight Loss Tips

What I Couldn’t Do Two Weeks Ago

There is something to be said about trying something you know you can’t do.  Every time I go to the gym I stare down the hanging leg raise. Have you seen it?

Basically you have to hold your body up while pulling your legs up to your chest. For those that can do it, they make it look easy. For the rest of us, well, it’s kind of sad (and kind of funny) to watch. I decided I was okay with making a fool of myself January 20th and get on.

I couldn’t even hold myself up to hang. It was truly painful, so I got off and decided that this would be a progress point for me.

Two weeks later, back at the gym I decided to get on again. I knew in my mind that holding my weight up with my arms would be hard, but I wanted to try again. This time, not only could I support my weight, I was able to lift my knees up to my chest not once, not twice, not three times…but four times.

I was so shocked that I stopped. Am I really doing this? I couldn’t even hold myself up two weeks ago! And sure enough I think I could have done a couple more had I not been so freakin’ excited.

So that is real progress that I can see. It’s not a lower number on the scale, or looser fitting jeans- it was proof that I’m getting in better shape.

Today begins week four of the Insanity workout training and I have to say that working out every day has gotten easier mentally. I know what to expect and I’ve accepted that 45 minutes of my day will be spent exercising. I’ve never worked out this hard in my life on a consistent basis. Not even during couch to 5k training. It’s hard for me to believe that I’ve exercised all but three (I take sundays off) days in the past three weeks.

We’ve got more plans. As the weather gets warmer and our stamina increases, we’re going to add running back to our schedule three days a week.

Right now the exercise schedule looks like this:

Monday-Wednesday : Insanity workout

Thursday: yoga and strength training

Friday- Saturday: Insanity workout

Sunday: Off

In about a month it will look like this:

Monday, Wednesday, Friday: Insanity workout + running

Tuesday, Saturday: Insanity workout

Thursday: yoga and strength

Sunday: Off day

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