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Weekly Workout Rundown

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Monday:

  • 50 min 12WBT run in the AM with 10 min hard intervals

    • Tuesday:

  • 50 min 12WBT total body tone in the AM

  • 30 min casual walk with mom at lunch

    • Wednesday:

  • 50 min treadmill interval run in the PM, 3.43 miles

    • Thursday:

  • 50 min 12WBT run in the AM with 10 min of hard intervals

  • 30 min moderate walk at lunch

    • Friday:

  • 25 min brisk walk with 5-10% incline at lunch

  • 50 min 12WBT yoga stretch in the PM


    • Saturday:

  • 55 min 12WBT run with 10 min hard intervals


    • Sunday:

  • Rest

    • Friday’s lunch workout is what happens when a girl forgets her workout bra. #FitnessGirlProblems. If I couldn’t run, I could certainly walk on enough of an incline to get my heart rate just as high. It worked! I swear, I need a checklist or something for those lunchtime workouts. I’m always forgetting my towel or gym shoes or something. Ha!

    This week, I’m entering the 4th and final week of my 12WBT preview. I’m going to be sorry to see this program go, but I might just sign up for it when it goes live in the US. I’d totally pay for it! You must check into it if you’re looking for a fitness plan that not only helps you with food and fitness, but also motivation and underlying issues that might be preventing you from losing weight. The food alone is worth so much in my book–it takes sooo much guesswork out of food prep and most of the recipes are super easy and practical. And you’ll find your favorite things in there, like nachos! I printed the recipes and had them bound in a notebook so I will always have them as a reference.

    I’m going to start creating my own workout schedule this week, so I’m prepared to challenge myself once the program is over. I’m definitely going to set it up like this plan though. Three days of cardio and abs, two days of strength training, one day of yoga stretch, and at least one day of complete rest. I’ve neglected yoga for awhile now and could really use the release, flexibility and calm in my life. I always love it when I do it, I just don’t always actually do it. I also think core work is absolutely essential and highly neglected. In my NASM training, core work is prescribed for every workout, so this plan is even in line with my studies. I can’t wait!

    Side note: I’ve decided that these weekly workout posts definitely need more pictures, so I’m going to make an effort to include some “setting” pictures for you, to make it more interesting and motivating. Perhaps inspirational images, pretty views from my lunch walks, or sneak peeks into my very own workouts. What do you think?

    How do you plan your week in workouts? Do you follow a prescribed plan or make up your own?

    Weekly Workout Rundown

    photo 0e340d3e-62ba-4e55-9f4a-7258f16cd99a_zps3484b587.jpg

    Monday:
    • 45 min 12WBT cardio and abs in the AM
    • 25 min incline interval walk, 1.51 miles
    Tuesday:
    • 50 min 12WBT total body tone in the AM
    • 30 min mod walk with mom at lunch
    Wednesday:
    • 50 min treadmill interval run in the PM, 3.43 miles
    Thursday:
    • 50 min 12WBT total body tone in the AM
    • 30 min moderate walk at lunch
    Friday:
    • 25 min run at lunch
    • 50 min 12WBT yoga stretch in the PM

    Saturday:

    • 50 min 12WBT cardio and abs


    Sunday:

    • Active rest, 45 min nature hike
    Well friends, I am just coming back from a short little 3-day weekend vacation. I will have much more on that tomorrow, but I must say it feels so good to have had that time away. We stayed active and even though I didn’t track my food, I managed to maintain my tiny bit of weight loss so far on the 12 Week Body Transformation program.
    This week I knocked out every part of the 12WBT plan and then some. My lunch workout partner and I are still working out at lunch, which means an extra sweat session for me. I try not to go overboard though to prevent overtraining. For example, Monday I just walked on the treadmill, but I had the incline up to 10%. I wasn’t on the route to overtraining but I wasn’t working out for naught either. I’m still walking at lunch with my mom the other days at lunch too, actively combating sitting disease.
    I have to say I’m pretty impressed with the recipes on the 12WBT. I’m definitely going to save these for the future and start incorporating more for variety. They’re mostly pretty clean and pretty darn easy. There have been only a few references to ingredients that I’ve never heard of, but it’s easy to make a few simple substitutions if the ingredients aren’t available. I’m still adding a few calories to the 1200 daily calories recommended to stay alive, and it’s still working. Only two more weeks left to go! The US Sneak Peek version is only available for 4 weeks right now on a trial run, so I just think it’s neat to be part of the very first US tester group. And I’m learning a whole lot about training others by watching Michelle train us;)
    How did you work out this week?

    Weekly Workout Rundown

    photo 0e340d3e-62ba-4e55-9f4a-7258f16cd99a_zps3484b587.jpg

    Monday:
    • 45 min 12WBT cardio and abs in the AM
    • 25 min LiveFit legs at lunch
    Tuesday:
    • 50 min 12WBT total body tone in the AM
    • 30 min mod walk with mom at lunch
    Wednesday:
    • 50 min 12WBT Tabata cardio in the AM
    Thursday:
    • rest
    Friday:
    • 25 min run at lunch
    • 50 min 12WBT yoga stretch in the PM

    Saturday:

    • Rest


    Sunday:

    • Rest



    Well, I ran myself down pretty good this week. I had to skip workouts on Thursday and Saturday because I was feeling really rundown and sick-like. I came down with a cold, but the effects were widespread and I was pretty much out of commission. There were many naps and curling up in blankets involved. The weekend was kind of a bummer, but I’m feeling much better today. And Hubster and I were able to sneak in a secret breakfast date on Sunday morning because we were up so early with the time change, so not all was lost.

    The 12 Week Body Transformation is so great, aside from the restrictive calories. Just to show you how restrictive, I followed the food to a “T” a few days, and Tuesday night I went to bed feeling hungry and ended up not being able to fall asleep for quite a long time because of my hunger. I finally went downstairs and ate some cottage cheese and then slept like a baby. Those 1200 calories are definitely not enough to live on with that kind of activity. I wore my HR monitor, and we’re killing like 800 calories with these workouts. 1200-800=400 calories to live on. Not enough!!! I am however really loving the workouts and the new recipes. The forums and myriads of motivational videos are really inspiring. The 12WBT crew is quick to answer any questions you might have, which is like having personal trainers and nutritionists at your beckon call.

    This week, I plan on easing back into the plan a bit, doing more of the beginner moves than the advanced ones. I’m still stuffy and recovering, and I don’t want to feel like I did toward the end of last week again, that’s for sure.

    Next weekend, we’re heading out on a small weekend trip to soak up the last of fall here in Wisconsin. We’re staying at a little cabin relatively close to home and it’s Hubster’s birthday weekend. We’re planning on doing a whole lot of nothing. And by nothing I mean, some casual hiking, picture-taking, apple roasting, movie-watching and partaking in some other comfy fall pleasures. This fall trip is meant to be a yearly tradition of going away. We went to Crivitz and visited waterfalls last year. You can read the story of this yearly tradition there. Can’t wait to share the weekend pleasures with you next week!

    How was your week?

    Six Great Fitness Articles This Week

    I stumbled upon some great reads this week that were far more than worth sharing, they’re worth practicing! Grab your pumpkin spice latte and have a read in between trick or treaters:

    1. 25 Ways to Learn to Love Running
    2. Top 10 Sources of Protein
    3. 5 Global Fitness Secrets to Steal
    4. Proper Running Form 101
    5. 26 Reasons Not to Run a Marathon (a good follow-up to my popular article, It’s Ok to be a Runner and Not Race).
    6. Marathons Can Damage the Heart of Less Fit Runners (I keep seeing this report pop up all over the internets, a nice follow-up to the above)

    Enjoy!

    ***P.S. I had to come back and share an amazing workout site I just found with tons of free workout videos: Fitness Blender. You’re welcome! 🙂

    Weekly Workout Rundown

    photo 0e340d3e-62ba-4e55-9f4a-7258f16cd99a_zps3484b587.jpg

    Monday:
    Tuesday:
    • 25 min abs and shoulders in the AM
    • 30 min run, 2.75 miles in the AM
    • 30 min brisk walk at lunch
    Wednesday:
    • 25 min chest and calves in the AM
    • 30 min PM run, 2.7 miles
    Thursday:
    • 20 min biceps and abs in the AM
    • 33 min run in the AM
    Friday:
    • 25 min run at lunch, 2.23 miles
    • 10 min shoulders
    Saturday:
    Sunday:
    • Rest
    I only slipped up a tiny bit this week with shoulders on Friday. I was so tired, just not feeling it whatsoever, so I stopped, and forgave myself right away. You have to listen to your body when it’s screaming at you and I can say for certain that I’m pretty proud of myself for working out hard at least once, sometimes twice, per day and for sticking this program out and for doing it almost to a “T.” Saturday, I was able to come back full force, so I know I made the right decision. The LiveFit Trainer prescribed 60 minutes of cardio on Saturday. I chose a 60 min Fire video from the TurboFire series as my cardio. And holy man, burned over 800 calories! That set me up for a good day, especially when there was an all-you-can-eat birthday party spread that night. I ate extremely sensibly so as not to deter my progress.

    I actually start my new plan, the 12 Week Body Transformation with Michelle Bridges (a cute Aussie Biggest Loser personal trainer), this week too. I’m just going to allow the two workout systems to dance with each other this week. I want to finish the LiveFit Trainer like a boss, since I’ve put sooooo much time and energy into it so far. But, the 12WBT begins, and everyone begins together, so I can’t start it next week. It will be a song and dance, but I’m going to make it happen anyway.
    The only thing I’m worried about is the 1,200 calorie prescription on the 12WBT, which seems a bit excessively restrictive. I’m pretty sure a person needs more than that to just survive for one day, let alone move at all! I will most likely be adding to that calorie base–with unlimited veggies and some lean protein–especially on hard training days. I don’t want to pass out or lose all the muscles I’ve build up on the LiveFit Trainer. I know better than that!
    So far, I’m loving what I see with the 12WBT. It’s like having a personal trainer right there with you. They’re smart over there at 12WBT! They’ve built a strong social aspect into the training, which is scientifically proven to be essential for exercise adherence. They have little videos explaining a lot of the FAQs. The menu plans are all mapped out for you, so you don’t even have to think–and you can swap out meals as you see fit. The meals are pretty darn easy to prepare too, so there’s not so much fuss in my meal prep. The workout videos are all done and ready for you in the mornings, so you just have to follow along. Michelle also includes something that a lot of other trainers don’t include–mindset training. You can prescribe diet and exercise to a person all day long, but if you don’t break through their thoughts and mental challenges, you will get nowhere. I’ve only seen this strategy one other place, in Chalene Johnson’s 30 Day Push. This plan is pretty much perfect! I’m not only trying to squeeze out a few extra pounds, but I’m also gleaning some fantastic strategies for my own personal training business in the process. Learn from the best!
    How did you work out this week?

    Weekly Workout Rundown

    photo 0e340d3e-62ba-4e55-9f4a-7258f16cd99a_zps3484b587.jpg


    Monday:
    • 45 min LiveFit quads and calves in the AM
    • 25 min run at lunch, 2.22 miles
    Tuesday:
    • 45 min arms and back in the AM
    • 30 min PM run outside, 2.63 miles
    Wednesday:
    • 45 min chest, abs and shoulders in the AM
    • 30 min run at lunch, 2.45 miles
    Thursday:
    • 50 min hams, glutes and calves in the AM
    Friday:
    • 25 min run at lunch, 2.23 miles
    • 45 min arms in the PM
    Saturday:
    • 50 min chest and triceps
    • 30 min run, 2.63 miles
    Sunday:
    • Rest
    This week, I start the 11th week of the LiveFit Trainer. This week and next are about pumping out 30 of each exercise all without stopping, then repeating the circuit 2 more times. All the exercises change every two weeks, which is what I love about this program. You never do a set of exercises more than twice. This not only prevents boredom, but it also keeps the body from adapting.
    I’ve finally decided what training program I’m going to start after this. I’ve been invited to try out the first 5 weeks of the Michelle Bridges 12 Week Body Transformation. The program hasn’t launched officially in the US yet. It’s still in testing mode here, so I’m really excited to be a test dummy before it’s even released! I’m doing some of the “preseason” work which includes eliminating excuses, taking measurements, setting goals and that sort of thing. I’m very familiar with all of these techniques already, but it’s still healthy to reclaim and face these goals and hurdles every once in awhile.
    In the most exciting news for the week, I have purchased another website that I’m hoping to fuse with this blog, officially opening up shop as a personal trainer. I had to do a lot of research and brainstorming to get this thing rolling. In fact, I had the perfect name picked out and found out someone already owned it. I even contacted the owner, who wasn’t ready to relinquish the domain. I came up with the most brilliant solution, and I’m so happy with where this is going. The website is only in its infant stages, but when it’s ready, you’ll be the first to know!
    How did you MOVE this week?

    Weekly Workout Rundown

    photo 0e340d3e-62ba-4e55-9f4a-7258f16cd99a_zps3484b587.jpg


    Monday:
    • 45 min LiveFit quads and calves in the AM
    • 25 min run at lunch, 2.22 miles
    Tuesday:
    • 45 min arms and back in the AM
    • 30 min PM run outside, 2.63 miles
    Wednesday:
    • 45 min chest, abs and shoulders in the AM
    • 30 min run at lunch, 2.45 miles
    Thursday:
    • 50 min hams, glutes and calves in the AM
    Friday:
    • 25 min run at lunch, 2.23 miles
    • 45 min arms in the PM
    Saturday:
    • 50 min chest and triceps
    • 30 min run, 2.63 miles
    Sunday:
    • Rest
    This week, I start the 11th week of the LiveFit Trainer. This week and next are about pumping out 30 of each exercise all without stopping, then repeating the circuit 2 more times. All the exercises change every two weeks, which is what I love about this program. You never do a set of exercises more than twice. This not only prevents boredom, but it also keeps the body from adapting.
    I’ve finally decided what training program I’m going to start after this. I’ve been invited to try out the first 5 weeks of the Michelle Bridges 12 Week Body Transformation. The program hasn’t launched officially in the US yet. It’s still in testing mode here, so I’m really excited to be a test dummy before it’s even released! I’m doing some of the “preseason” work which includes eliminating excuses, taking measurements, setting goals and that sort of thing. I’m very familiar with all of these techniques already, but it’s still healthy to reclaim and face these goals and hurdles every once in awhile.
    In the most exciting news for the week, I have purchased another website that I’m hoping to fuse with this blog, officially opening up shop as a personal trainer. I had to do a lot of research and brainstorming to get this thing rolling. In fact, I had the perfect name picked out and found out someone already owned it. I even contacted the owner, who wasn’t ready to relinquish the domain. I came up with the most brilliant solution, and I’m so happy with where this is going. The website is only in its infant stages, but when it’s ready, you’ll be the first to know!
    How did you MOVE this week?

    Weekly Workout Rundown

    photo 0e340d3e-62ba-4e55-9f4a-7258f16cd99a_zps3484b587.jpg

    Monday:
    • 50 min LiveFit quads and calves in the AM
    • 25 min run at lunch, 1.98 miles
    Tuesday:
    • 50 min back and arms
    • 30 min interval run in PM, 2.58 miles
    Wednesday:
    • 45 min chest and abs in the AM
    • 25 min interval run at lunch, 1.93 miles
    Thursday:
    • 50 min hamstrings, glutes and calves in the AM
    Friday:
    • 50 min back, biceps, abs in the AM
    • 30 min AM interval run
    Saturday:
    • 50 min shoulders, triceps and calves
    • 30 min interval run, 2.64 miles
    Sunday:
    • Rest
    If you’re paying that close of attention, you’ll notice my interval runs are a little short. LiveFit Phase 3 interval runs are supposed to be 30 minutes long, but sometimes my workout buddy and I only end up having 25 minutes at the gym during our lunch break. Gotta do what you gotta do. That Monday run was “extra credit,” so I figure that evens everything out.
    Tuesday I took a run outside with my pup, which I haven’t done in awhile, and it felt great. Since I have Peanut with me in the early mornings, I can’t go any farther than my living room treadmill, so needless to say…it’s just been awhile. At work this week, I entered my fitness minutes for our company wellness program and was beyond shocked that I’ve accumulated 12,228 minutes of pure sweaty exercise this year! Just looking at this week’s workouts alone, it’s no wonder I’ve come that far!
    Three weeks to go on the LiveFit Sereis, baby! Now, what shall I do next? I’m already starting to ponder my next challenge. Oh the possibilities…. any good suggestions?

    Weekly Workout Rundown

    photo 0e340d3e-62ba-4e55-9f4a-7258f16cd99a_zps3484b587.jpg

    Monday:
    • 50 min LiveFit quads and calves in the AM
    • 25 min run at lunch, 1.98 miles
    Tuesday:
    • 50 min back and arms
    • 30 min interval run in PM, 2.58 miles
    Wednesday:
    • 45 min chest and abs in the AM
    • 25 min interval run at lunch, 1.93 miles
    Thursday:
    • 50 min hamstrings, glutes and calves in the AM
    Friday:
    • 50 min back, biceps, abs in the AM
    • 30 min AM interval run
    Saturday:
    • 50 min shoulders, triceps and calves
    • 30 min interval run, 2.64 miles
    Sunday:
    • Rest
    If you’re paying that close of attention, you’ll notice my interval runs are a little short. LiveFit Phase 3 interval runs are supposed to be 30 minutes long, but sometimes my workout buddy and I only end up having 25 minutes at the gym during our lunch break. Gotta do what you gotta do. That Monday run was “extra credit,” so I figure that evens everything out.
    Tuesday I took a run outside with my pup, which I haven’t done in awhile, and it felt great. Since I have Peanut with me in the early mornings, I can’t go any farther than my living room treadmill, so needless to say…it’s just been awhile. At work this week, I entered my fitness minutes for our company wellness program and was beyond shocked that I’ve accumulated 12,228 minutes of pure sweaty exercise this year! Just looking at this week’s workouts alone, it’s no wonder I’ve come that far!
    Three weeks to go on the LiveFit Sereis, baby! Now, what shall I do next? I’m already starting to ponder my next challenge. Oh the possibilities…. any good suggestions?

    Weekly Workout Rundown

    photo 0e340d3e-62ba-4e55-9f4a-7258f16cd99a_zps3484b587.jpg

    Monday:
    • 30 min AM run, 2.58 miles
    Tuesday:
    • 50 min AM arms and legs
    • 30 min moderate walk at lunch
    Wednesday:
    • 40 min AM chest and abs
    • 25 min run at lunch
    Thursday:
    • 30 min moderate walk at lunch
    • 30 min PM shoulders
    • 35 min PM barefoot run, 2 miles
    Friday:
    • Rest
    Saturday:
    • 55 min back/delts and legs
    Sunday:
    • Rest
    Well well well, I made it to Phase 3 of the LiveFit Series. This past week was a little tough in the motivation department, but I think that’s going to go away in Phase 3, because I think Phase 3 is my favorite phase. Monday, I skipped my strength workout in the morning. I couldn’t get up Monday morning and the thought of strength training after work was absolutely not happening. Sometimes, you just have to listen to your body. I made up for it on Tuesday by super-setting Monday’s and Tuesday’s workouts together. Friday, I had another weak day and made up for it on Saturday, the same way, by fusing Friday and Saturday’s workouts together in super sets. However, I didn’t get in my Saturday cardio. I got on the treadmill and my body felt weak and strange, and I didn’t want to push it past the brink. I have the strongest self-motivation and willpower ever, so I knew that it was my body and not my head talking.
    On Thursday, I took a barefoot run on my treadmill. I tend to run on the balls of my feet when I’m doing that, but I was still running strong after 2 miles. I never did get the courage to try barefoot running outside this summer. Barefoot running on the treadmill will probably be as close as I get for now. I have to admit, I was a teeny bit motivated to go barefoot running because I didn’t feel like digging out socks and shoes. #TrueConfession
    I am so pumped about Phase 3 of the LiveFit Series. I did the first workout this morning and love it. Phase 3 is about pairing up strength and cardio intervals. For example, you’ll follow squats with squat jumps and calf raises with jump roping. I’ve always gotten results from this kind of programming so I’m really loving this. The countdown to the end begins! I’m so glad I made it this far.
    What about you? Have you ever felt so completely bone dry during your workouts that you’ve had to throw in the towel?