Do you ever just look at your calendar and get a bit overwhelmed? I was trying to plan out my next couple weeks (before starting work) and realized it’s all already planned. I don’t have a single day where I don’t have something going on and I’ll be spending more time away from my apartment than at it… including driving ten hours home the day before I start work. I know once I start work and settle into a routine I’m going to miss being able to travel so much but right now, I’m looking forward to my 4 days at my apartment.
I think sometimes that’s why fitness becomes so important, it’s something that can be a constant with all the other craziness. Sure a new workout and diet fad is always around the corner but the solid principles remain the same.
In these busy times dinner sometimes becomes about whatever I can make quickly/easily. Something that has always been a staple growing up is so easy and Dad and I made it the other night…
…that’s it. Marinade the chicken and then grill it. So good yet so easy! Of course if you have time on a day off you could make the Italian dressing at home and just keep it on hand, but that is an adventure I haven’t tried yet. Serve with veggies (I like it with broccoli or asparagus) and you could top with an Italian salsa as pictured.
**not my pic.
Finally, as promised, here’s the modified leg workout from yesterday.
I didn’t use any weights other than for the deadlifts but I did use resistance bands.
2 sets of:
1 min balance drills (30 sec standing on one foot, 30 on the other)
3 Sets of:
2 sets of 20 seated kick outs/quad extensions (Normally I put an ankle weight on to add some resistance but since those are back home, I used a resistance band)
All settled back in MN and my mom is home from the hospital (she had a hip replacement). My parents have an elliptical and some free weights at their house so yesterday I was able to get a workout in and and am about to get in today’s. My ankle’s been bothering me a lot, just overdid it a bit while traveling I think, so yesterday I just did a short workout.
3 sets of:
- 20 bicep curls
- 12 lateral shoulder raises
- 20 push-ups
3 sets of abs for time:
- 1 min toe-touches (lay on your back with legs straight up in the air, lift shoulders off floor reaching for your toes)
- 1 min russian twists/grass pickers with weight
- 1 min reverse crunches with weight
- 30 sec plank
- 1 min pulsing side plank (30 sec/side)
I’m thinking I’ll have to modify my workout today to stay off the foot so I’ll post the modified leg workout tomorrow.
I am not really a morning person. I get up when I have to (like being at work at 0645) but I like my sleep and hate waking up to an alarm. So normally when I say I’m going to get up early to workout… It’s wishful thinking.
*obviously not my picture but it seemed fitting
But today I did it! I set the coffee pot on auto, set the alarm, and woke up to get a workout in and still get ready and be at the airport with plenty of time. It’s the little victories 😀
For this morning workout, I did a 30 min leg workout for time, looked this:
Always warm up
- 1 min step back lunges
- 1 min drop squats
- 1 min deadlifts
- 1 min sumo squat with woodchop
- 1 min side lunge with medicine ball rotation
- Repeat 2 more times (15 min total… This is a NTC focus workout)
Rest for 1-2 min and then 2 sets of:
- 1 min thigh lifts/bridges
- 1 min glute kick backs/hip extensions (30 sec per side)
- 1 min squats
- 30 sec calf raise
- 1 min side plank with leg raise
then I stretched out and made a post workout protein shake.
Now I’m heading back to MN for a few days to see family before starting my new job so, if posts are slow this week, that’s where I am 🙂
I finally have time to post a workout! I had to get up early for physical therapy, which ended up taking a really long time, and then got a workout in so I can write while I ice my ankle 🙂
I realized that in Japan I was def. adding strength but wasn’t really seeing any more definition or weight loss or… physical gains I guess. I keep meaning to take pictures and restart the progress pictures/updates but, keep forgetting… I will try to do that soon. So, I’ve made the decision to get back to more circuit styles and timed workouts. The next month is going to be a lot more traveling and starting a new job so it’s going to be about being effective with the time I have.
On that note… today was a 45 min timed workout focusing on the upper body. It was a little all over the place until I set into a routine but here’s a rough idea:
- 3 min warm-up
- 1 min rows
- 2 min bicep curls
- 1 min mountain climbers (I did these slowly instead of jumping from foot to foot)
- 2 min balance drills
- 30 sec squats
- 2 min skull crushers
- 2 min upright row
- 1 min inch worms
- 1 min burpees (I modified these a bit for my foot, jumped back but then stepped one foot in at a time)
- 30 sec rest
- 1 min inch worms
- 1 min plank
- 1 min bicep curls
- 2 min punches with weights
Then I did this circuit 3 times:
- 1 min Reverse Flyes
- 1 min Rows
- 1 min Skull Crushers
- 1 min plank with rotation
**thanks Mike from MidAtlantic for the (still) amazing photo!
We all know I’ve been having a hard time getting cardio in… mainly because with my ankle I can’t really run intervals and I get bored with machines. But today was one of those days I just needed to do cardio. I hadn’t worked out in a couple days since I’m down visiting hubby and just needed to do something. I’ve discovered it is SO much better if I break up my cardio so today I did 10 min row, 10 min bike, and another 5 min on the rowing machine before knocking out some abs and stretching. I know some people also do 15 min at the start of their workout and 15 min at the end which… I guess if you aren’t trying to build up an endurance could be just as effective?
I’m heading to a new ankle doctor today and really hope he can either find a better solution or that by some miracle we can get everything scheduled around my starting my new job July 8 (I got an ER position at a hospital in DC that I am SO excited about!). I’ve obviously still been working out etc but I’m so tired of feeling held back, even just when hubby and I want to go for a hike- heck sometimes just a walk- we have to plan for the fact that I wouldn’t be able to go all that long without it really starting to hurt. I’m ready to be my old self again so please send some prayers/happy thoughts/whatever your beliefs are my way today 🙂