WOD - Friday, October 19

Since I'm too worn out to write a long post, it's workout of the day (WOD) time!

Here's what I did:

- Walked/hiked 4.6 miles (578 feet in elevation gain), 77 minutes (although that includes stopping to take photos and tripping over a crap ton of sticks and rocks hidden under the leaves)

Here are some pics from today's walk/hike. I started at my house and walked to a little pond, then took a couple trails in the woods up to the top of the hill, then walked down to get back home. I don't drive so walking has given me both an awesome form of exercise AND independence. I'm thankful for the trails near my house! I'm a total nature lover and incorporating the woods into my workout is where it's at. Plus it's a HUGE mood booster. 




For strength training, I did:

ARMS
- 20 upper cuts (5 lb weights)
Progressive sets (15 light / 12 medium / 8 heavy / 8 heavy / 12 medium / 15 light)
- bent over rows
- lying down chest presses
- lying down chest flies 

CORE
- 30 second elbow plank 
- 30 second side planks per side 
- 20 v-sits
- 20 leg raises

LOWER BODY
- 20 curtsy lunges per side
- 20 glute kickbacks per side
- 20 donkey kicks per side 
- 20 squats 

(If you'd like to look these exercises up on Google, there are lots of sites that show how to do them)

I took a photo of myself today to track my progress. As of today, I am 168.6 and I started at 280 in 2016! Lately I've been stuck (I gained almost 4 lb in a week!), but finally, with the addition of strength training, the scale is moving downwards.


Everything is shaking today from my workout! I guess that just proves that I've been away from strength training for too long. I switched to cardio intervals and it worked for a while... key words: a while. But strength training is a critical piece of the puzzle and NO, ladies, it will not bulk you up if you use light to moderate weights! I use 3s, 5s, and 8s for the progressive sets and would like to eventually be able to lift 10s and 15s. Weight lifting burns calories around the clock and gives you that toned, sleek look. Unfortunately, I went full cardio bunny and ditched the weights for a long while. Well I'm back to it and as much as it makes me shake now, I know that the only way I can get back to my former fitness level is to keep at it!

So that's my word of advice for the day: as much as it's hard in the beginning, KEEP AT IT. And as much as plateaus and weight gains cause you frustration, KEEP AT IT. As my husband asked me, "what's the alternative? Give up?" And I'll add (since he's too kind to say it): gain the weight back and be class 3 morbidly obese again? Never.

Quite honestly, I needed this pep talk and I hope it helps you too.

Mary

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