Back in the day – before adjusting to my new empty nest and my low back injury – I was becoming pretty darn strong! I was working out with Sonjia regularly and doing a variety of full body, compound, high rep workouts. I LOVED getting stronger! I LOVED being able to work out longer at higher heart rates! She tricked me one time and had me do Cindy’s (5 assisted pull ups, 10 pushups, 15 bodyweight squats for 20 minutes). I remember the first time it was HARD! I had to take several breaks and my muscles were tired! Little did I know that it was a benchmark routine – one that let’s us gauge our progress over time. And yes, within a month my Cindy improved! I can’t do pull ups at home (sigh), but I finally figured out how to do a Cindy at our local playground and it was a great 20 minute workout! Continue reading
It’s been a slow recovery with my low back injury. But after some great progress, I decided it was time to make it back to Sonjia’s CrossFit class (after nearly 4 months). I almost didn’t want to write about this because what I actually did was VERY different than her prescribed workout (enter my pride). But since I LOVE this kind of full body, compound workout, I thought I would share it. The other really great lesson about today is the reminder that ALL exercise is scalable and can be modified for every individual. I loved being able to go through the class, modify the CrossFit routine for my situation, and feel proud about my progress. Continue reading
When was the last time you REALLY mixed up your workouts? That’s the concept behind what has become a monthly workout swap with Suzanne @WorkoutNirvana. By mixing it up, we can break through plateaus and challenge our cardiovascular and muscular health in new ways.
According to Livestrong, “Repeating the same routine week after week will cause your weight loss and results to stagger and your workouts may become flatlined. Instead of sticking to a few basic exercises in your routine consider adding a variety of exercises that work your muscles from different angles and in different sequences. ” Continue reading
Cruising the fitness blogs and social media circles, I’ve been noticing a goal setting theme. I was struck by Lisa Johnson’s ideas on “Engaging your Tribe” for Challenge Week. And I’m sensing there is real power in building your community (digital or otherwise) as a way to gain support and be accountable.
My goals are actually around exercise activities I don’t like much, and I don’t like them because they are HARD for me. Achieving these goals will be a result of being stronger, healthier, and more trusting of my abilities.
So here it goes, for better or worse, my 5 exercise goals:
- Jump rope for 2 minutes without tripping by the end of October. Why? I’m a bit uncoordinated and I should be able to do this, just out of principle, right? 2 weeks ago I couldn’t even make 10 jumps. I’m now up to 1 minute (on a good run), so that’s progress. Plus it will be good for my heart.
- Complete one of Sonjia’s CrossFit classes by the end of October. Why? Why not? I’ve been working out with her 2x per week for a while. Why am I afraid of her class? I’m not sure. But I’m going to do one – afraid or not!
- Do 10 x 10 of REAL burpees (jump up, jump out, push up, jump in) by the end of November. Why? The plyo aspect of this exercise is very intense for me – it will be good for my heart and improving my higher intensity endurance. I did 3 x 10 last night and was quite pleased with myself – I’ve never done 10 REAL burpees before, let alone 30 😉
- Jog 5K by mid December using the Couch to 5K Plan. Why? I’ve never been able to jog – even as a kid – my shins HURT! I even took a jogging class in college thinking that I would eventually condition enough to like it. NOT. But I just got new shoes and I can trudge along for a short distance (like really short) without pain! This would be a huge accomplishment for me – both mentally and physically. And conditioning in this way to be able to integrate jogging into my lifestyle (heck, you can do it anywhere) would be a nice thing to have in my toolbox.
- Be able to ride Poly Canyon on my bike by the end of December. Why? I want to be stronger on hills and more confident (not freaking out). (I recently remembered that didn’t ride a bike as a kid, so I was shocked at how bad I am!) For this goal, it’s ok if I stop and rest, but I want to be strong enough (mentally and physically) to not quit. I want to be better on my bike so that my boyfriend and I can head out and ride together.
What will it take for me to reach these goals? Practice and perseverance…. It’s just that simple. My regular activities need to incorporate a little time devoted to these activities. (Sonjia will be thrilled that I will volunteer for burpees and jumprope LOL.)
So thank you in advance for all of your fun chatter and support – it is much more fun being part of a community trying to make small changes towards a healthy lifestyle.
What are your goals? Have you gone public with them?
As you know, Sonjia has introduced me to new exercises & workouts that challenge me in various ways. She was recently certified in CrossFit, which is a really fun approach and is built on balancing 10 areas of overall fitness.
- Cardiorespriratory Endurance
Some of the workouts are a bit more intense than I am ready for, so I am fond of being able to modify. I modified the pull ups, others may want to modify the pushups. But this is a great one to benchmark your own abilities.
Cindy CrossFit Workout
- 5 Pull Ups (I used the band for help because I can only do 3 – 5 on my own)
- 10 Push Ups
- 15 Body Weight Squats
Repeat for 20 minutes and count how many sets you do.
One of the great things about this is we can repeat periodically to see how we improve. I feel like I’m getting stronger, but actually tracking this on a piece of paper proves it.
- August 27 – 13 rounds
- October 4 – 18 rounds
Can I hear a Woo Hoo?!?!?!
Give it a try and let me know what you think!
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- Try a Workout Swap – Be Accountable, Boost Motivation
- “I Cant’ Steer!” >> Learning to Ride a Bike (includes embarrassing video)