fitness schedule

Fridays

I find it interesting how predictable the gym is. The weather gets bad, the gym gets crowded. Summer and nice weather, people are on vacations or doing their fitness outside. Hood to Coast comes and the treadmills are empty. Most holidays–empty. It’s nice that it’s pretty predictable.

I recently noticed that my gym is insanely packed on Mondays. Like it’s full. The parking garage and parking lot has been 100% full–which I’ve only seen on Thanksgiving morning when everyone and their brother is trying to counter-act the day’s eating.

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And it’s not like I was getting to the gym super late on Mondays; I was getting there just before 5 and it was still packed. What was going on? I started to think it was everyone trying to “fix” their weekend indulgences. Then a twitter friend said that Mondays have always been packed at her gym because everyone is trying to start their week off right. That makes sense. And it’s a slightly more positive twist on it.

But as the week goes on, the gym thins out. That’s why Friday nights have always been my favorite gym night of the week. When I started getting fit and losing weight I swam on Friday nights at the nearby community pool because it was usually pretty empty. Instead of fighting over a spot in a lane, or competing with the swim team, swim lessons and water aerobics, I was able to get my swim in and actually enjoy it.

That habit continued over the years. In some ways I kind of disliked working out on Friday nights. The work week would wind down and I’d be itching to get out of office, get my workout in and then start my weekend off right! So even though I disliked having to wait a few extra hours to start my weekend, it was really nice having the gym/pool mostly to myself.

I’d get home after my workout and finally be able to breathe a sigh of relief. WEEKEND! Yay! Michael and I would open a bottle of wine, relax and have a movie night with some pizza.

Since I’ve been back to work part-time I’ve switched my gym schedule. Now Wednesdays and Fridays are my rest days. I just didn’t want to go to the gym or pool after work after being away from the baby so long. And so I get home from work earlier and it’s kinda nice to get to enjoy my Friday nights and relax.

I’m not sure yet what my workout schedule will look like in the future. But right now I swim on Sunday mornings, walk or go to the gym on Mondays and Tuesdays nights, go to the gym on Thursday nights and then gym Saturday morning. (Back in the day I’d get to sleep in on Saturdays and Sundays… a really really really nice, long sleeping in session…I barely remember those days!)

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My goal is to be more efficient when I am in the gym–especially when it’s crowded. The Monday thing is kind of annoying. So when I get there and it’s really crowded, instead of being frustrated I try to be flexible. If what I intended to do isn’t available, I usually have an idea of other things I can do. It’s good to have options–and look at this as an opportunity to switch up the fitness routine–or try a class you’ve never done before. It’s really easy to get into a rut and do the same thing every time you go. You have favorite machines and activities and before you know it, you’re working out the exact same each time and that’s not going to get you anywhere.

So this past Monday when it was packed and there wasn’t a lot of places to work out how I wanted, I switched things up. I did my stretches, ab work and PT exercises first and then did some free weights instead of using the weight machines I wanted to use. And by the time I was done with that, the cardio machine I wanted to use was available. I still got a good workout in, even if it wasn’t what I intended to use.

I’m sure at some point when I’m back to work full time I’ll go back to my old schedule and hit the gym on Fridays. Calm, quiet, relaxing Fridays. A little swim, then home for movie night!

What does your gym schedule look like? Any favorite (or hated) days of the week?

A Week of Workouts

I’ve been steady and normal with my workouts…meaning, despite the stresses I’ve experienced this year and the wedding stuff piling up and piling up…one thing that stayed consistent was my fitness. I am grateful for that because I DEFINITELY used fitness as a stress reliever.

Here is an example of a typical week in my fitness world:

Saturday

Boot Camp!

I know, I previously said that I probably wouldn’t go to another boot camp class in the summer because it was way too hot and my heart rate got too high…but I went again anyways. It wasn’t as hot this time. I went to the Warrior Room with a bottle of water and bottle of ice cold Gatorade. I wore a hat this time (which was smart) and wore lots of sunscreen. We were instructed to get 2 kettlebells and walk to the school football field (about 4 blocks).

I got to the school and realized I didn’t have much water in my bottle so I ended up jogging back to the gym and then back again! I guess that was my warm-up. This class was brutal. We did partner workouts. My partner would jump rope and I would sprint to the 50 yard line, touch the line and sprint back to the 40 yard line, then back, then sprint back to the 30 yard line and so forth. BRU-TAL! I was dying. Then we switched and I jumped rope while she sprinted.

Then we did a bunch of kettle bell work (squats, dead lifts, high pull and double swing) then did the sprinting/jump rope intervals. Then back to kettle bells–chest press, shoulder press, pushups and bent over rows. Damn. No wonder I was so sore the next day!

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So that was my calorie burn. It was a surprisingly high for only an hour workout! 753 calories burned.

Sunday

I treated my body to some low-key fitness, as per usual on Sundays. I’m frequently sore and not really feeling like heavy lifting. Sometimes I run, sometimes we go for a hike. This particular Sunday I warmed up with about 22 minutes on the elliptical (2 miles) and then it was time for yoga. I really really really needed that yoga class!

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Calories Burned: 341. I was particularly sore from the Warrior Room.

Monday

Rest Day.

Thank goddess!

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Tuesday

Warrior Room!

I was recovered (about 90%) from Saturday’s boot camp and ready to do some weight lifting! I went to the Kettlebell Conditioning class. It was half isolation and half tabata workout. This class in particular was a killer! We did these “burnout” sets where we did intervals of really hard work. Here is an example: 80 High Knees, 4 burpees, 60 Mountain Climbers, 4 burpees TWICE in less than 3 minutes. Gawd! It was HARD. You’d be surprised at how shaky your legs are by the time you get to the burpee part of the set. Then we did kettlebell work. For example: lateral raises, front raises, bicep curls, and goblet squats.

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It was a rough workout and I was really glad when it was over with. Calories burned: 528.

Wednesday

I wasn’t really feeling the whole weight thing…but I did it. Since I’d done specific isolation workouts with the kettlebells the night before, I made sure I worked other parts of my body. I warmed up and then did one leg romanian dead lifts, regular dead lifts, push-ups and a bunch of ab work. After that I did 2 miles on the elliptical. I went easy on the resistance because the sprints I did at Boot Camp made my knees a little cranky and I wanted to take it easy.

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Definitely less calories burned on my own when compared to the Warrior Room, but it was a nice, stress-free workout and I finished up with lots of stretching and foam rolling. Calories burned: 451.

Thursday

Another rest day. I was a little sore from Tuesday and Wednesday–mainly in my hips. That was slightly odd but not abnormal. Every once in awhile my hips get a little sore but it’s usually a good sore, not like an injury. I took a few walks with Bella this day to loosen things up.

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Some weeks Rest Days are difficult. I’m antsy and want to do something. Some weeks I am grateful for those two rest days I have each week! As the years go by, I’ve noticed myself slowing down a little bit and feeling much happier about two rest days a week. My body needs the repair. I’m slowly realizing that I need to EAT more on rest days, actually REST, and let my body do what it needs to do. This hasn’t always been the case, but injuries and over-training at times have taught me to listen to my body and REST when it needs it.

Friday

Swim! I love my swim nights. Sure, sometimes I just don’t feel like it because it’s a process. Drive to the pool, change into the swimming gear, swim, shower, sometimes it feels like a whole thing. But most of the time I look forward to this because swimming is a form of relaxation and meditation for me. It gives me time to think and sometimes not think. I like going on Friday nights because the pool isn’t too crowded and it’s a good transition from the work week into the weekend.

It’s also nice relaxing in the hot tub and sauna afterwards. That always makes my sore muscles feel good! As for the calorie burn, I have no idea. Every once in awhile I used to wear my heart rate monitor in the pool to gauge how my calorie burn is. I normally do not wear it while I swim. The number doesn’t really change much–average burn is 275-350 calories. Kind of low, I know, but the swimming is more for relaxation and to give my joints and body a break from high impact activities.

Saturday

No Boot Camp this day. I was not going to chance it with my knees. Instead I took the Kettlebell Conditioning class. It was a lot of jumping in this class. For example, one routine was this: 5 tuck jumps, 10 frog jumps, 15 floor jumps (i.e crouching down to touch the floor then jumping up with hands high), 20 squat jumps– two times then 12 push-ups. This was another killer. My thighs were ON FIRE. Seriously, on fire. Half way through the first round my legs felt like jelly. Whoever got done first in the class, went into plank position and the clock was stopped. We were timed and if we didn’t beat that time, Ashley made us run. BRUTAL. We ran a few times. LOL

Then we did some kettlebell work–various types of bicep curls, goblet squats, sumo squats, traditional kettlebell swings and two bell kettlebell swings. It was a super hard workout but I was glad I did it.

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527 calories burned. I took my sweaty self home to get cleaned up.

The Coming Weeks

As for biking…I’m kind of disappointed that there wasn’t much of it this summer. I’d hazard a guess that I biked to work maybe a dozen times the entire summer. I wish it had been more but time didn’t allow it. I was busy training for my 5k and then just got busy with other fitness.

The wedding is approaching. My fitness routine will be pretty normal the week leading up to the wedding. Pretty sure I’m going to take that day off, though. 🙂 As for the honeymoon, I am not making any plans. I want to relax and just see what happens. We plan on doing a little hiking, I will definitely be swimming, and we hope to do some sea kayaking. But time will tell. I may end up doing nothing!