Weekly Training

The spreadsheet in the New Tracking Spreadsheet post outlines calories burned in each activity, for each day of the week. When I made that spreadsheet, this is what I envisioned for those activities:

Monday	Off (recovery from Sunday workout!)
Tuesday	45min Treadmill, including 15min upper body weights
Wednesday	20min 30 Day Shred (maybe Level 3?)
Thursday	45min Treadmill
Friday	75min Vinyasa Flow (Hot!) with my fave teacher, Tracy Mann at Hot Yoga on 17th!
Saturday	45 Treadmill (recovery from bday party I'm throwing for husband Friday night)
Sunday	40min hard workout video, maybe Amy Dixon's (she's tough!)

Weekly Training

Monday: 30 min plyometrics, 30 min elliptical
Tuesday: 30 min incline treadmill walk
Wednesday: 30 min day shred level 1, 30 elliptical
Thursday: 30 min heart opening flow
Friday: 30 min heart opening yoga, 30 min bike
Saturday: Moksha yoga
Sunday: OFF
I was super low in iron this week- and therefore super low in energy. Gotta get nutrition in, or I can't get my workouts in.

Weekly Training

Squeeking in as much activity as I can get- I knew it would be a wild week, with my days starting with meetings as early as 7am (yes, full skirt, hose and heels meeting at 7am across the city), out of town client trips and a trade fair. I put all of my workouts in my calendar every Sunday, so I prepped last week. But I over-estimated my body's capacity for activity during such a stressful week and flexed a lot on my activity level to allow for rest:
Monday-30 min elliptical, 20 min plyo
Tuesday- 30 min yoga
Wednesday-30min yoga, Run outside 31 min (4.5km) see the picture
Thursday-looooong bike ride (15km)
Friday- 75 min Baptiste Vinyasa Flow (hot yoga)
Saturday-Off
Sunday- Off
My Wednesday run was to be the beginning of my outdoor running club at work- I've enlisted 3 other runners who want to workout with me at lunch hours- and they all 'forgot' their workout gear the first run- didn't stop me from getting out. I just got to map our first run for us, hopefully coming up this next week.

Now I'm off to put my workouts for my upcoming week into my calendar. Are you prepped for your week?

Weekly Training

Monday: 30 min Heart Opening yoga flow, 20 min treadmill incline walk, 15 min bike sprints
Tuesday: Level 2 30 Day Shred (Jillian Michaels DVD) , 20 walk, 20 elliptical
Wednesday: OFF
Thursday: 30 min Hip Opening Yoga, 20 treadmill incline walk, 15 min bike
Friday: 35min treadmill incline walk, Level 3 30 Day Shred (Jillian Michaels DVD)
Saturday: Light, 3km bike ride with T. 1 small incine. about 25 min.
Sunday: Bike adventure (12.33km in 49:56min)
A balanced week, I took 2 days off training, forgoing my usual Saturday Moksha Yoga class (75min, hot) because I hadn't slept more than 6 hours a night any night this week. I was irritable and grouchy and needed rest. And besides we picked up our bikes from Pure Cycle that afternoon and got to take our first ride!
This morning I was so excited to hop on and explore. Specifically, I wanted to begin mapping my neighborhood, and all the places I want to bike to. The first one being my workplace. Too bad it figures out to be about a 11.1km one-way trip, with a coulee in between. I went halfway then turned home- didn't want the shame of calling T to come get me once I got there, since I don't think I had it in me to do all 22.2km today. Maybe next week? Mwahahahahaha...so stoked to do it one day though.

What goals have you set for yourself this summer? If you haven't yet, it may be a better time to than New Years since you have the support of the sunshine and fresh air.

Weekly Training

Monday: 45min Ultimate Fat Burn DVD
Tuesday: 60 Hot Power Fusion Yoga
Wednesday: 1h yoga sculpt class
Thursday: 25 min plyo's, 20 min elliptical hill, 15 min treadmill incline walk
Friday: 30 min sun salutations (vigorous vinyasa), 20min elliptical hills, 15 bike intervals
Saturday: hot yoga class?
Sunday: Level 1 30 Day Shred (Jillian Michaels DVD)

Fresh Workout: 25 min AM Plyo's

Felt like movin' this morning and was inspired to create my own little plyo based workout. So I busted out of bed this morning and just started kickin' my own butt doing the following. Try this out, or just start movin' your body to how it feels good.
Fresh Workout included- (image from www.fitjunkie.com)
Arm circles
Jabs
Backwards lunges
Shoulder Circles
Pilates leg arrows
Standing side crunches
Knee ups
Boxer shuffle
Ballet arms
Side Kicks
Upper cuts
Skate side jumps
Squats
Up and Downs
Tri push ups
Back extensions
Shoulder presses
Mix it all up, do each for at least 30 seconds, repeat on other side if needed. Random, mix it up. Borrow from your fave DVD.

Weekly Training-Managing Grief

What does grief look like in your life? When imaging this post, I thought I could either post a picture of a big old bowl of ice cream and call it 'managing grief' or I could post a pic of my Garmin's screen of a kick-a@$ run and call it the same. That helped me choose- working out over pigging out. My Grandma's funeral was Sunday and I'm dealin' as best I can.
So here is how the last week broke down:
Monday: 30 min morning yoga, 35 min treadmill incline walk
Tuesday: 30 min yoga, 45 min run
Wednesday: 35min bike intervals
Thursday: OFF
Friday: 45min exercise DVD
Saturday: 7k run (outside! oh the sun is here)
Sunday: 3k walk (outside!)

I had wanted to do a hot yoga class, but I couldn't fit it into my schedule. I'm a little erratic on what I do for workouts, but the most important thing is consistency. I'm out there everyday, getting moving. And that is health.

Weekly Training

Circuits are from Jillian Michaels Banish Fat, Boost Metabolism DVD.
Monday: Circuits 1&2, 30 min treadmill
Tuesday: 50 min spin class
Wednesday: Circuits 3&5, 50 min yoga sculpt class
Thursday: 30 min Morning Yoga, 35 min treadmill
Friday: Circuits 6&7, 40 min treadmill
Saturday: OFF
Sunday: 30 min treadmill

Training: Post Vacation

As I said, it's back to normal this week. Even a little light because I'm battling heavy headaches this week-don't know what that is about. Must be air pressure because my nutrition has been spot on since returning from a week long vacation.
Monday: recovery from 12 hour airport to airport trip-OFF to sleep!
Tuesday: 30 Min Baptiste Vinyasa Power Flow 3 from www.yogadownload.com, 50 min spin class
Wednesday: OFF- migraine (WTF? Haven't had one in months!)
Thursday: 30 min cardio (treadmill)
Friday: 30 min Hip Opening Vinyasa from www.yogadownload.com, 30 min elliptical hills
Saturday(plan): 45 min Workout video (Women's Health Ultimate Fat Burn dvd)
Sunday(plan): 45min cardio (treadmill or jog outside)

We are out of town again this weekend, beginning tomorrow morning; whatever workouts I get in will be great to help me feel up to the challenge of traveling.

Week 2/2 Leaning Program: Workouts

Can one over-commit to a goal? I think I did; and am paying for it. My over-drive is back again, something I should have learned to ease up on.
Last week, I tackled a more vigorous workout program, upping my cardio and strength/flexibility training by 1/3 each day (adding about 15 min extra each per day) and adding more hot yoga classes. Week one was a total success- I leaned out and felt great. Then I got to week 2 and had to drop down, doing less yoga, but keeping up with my cardio. I had to, my calories were way too low to continue. I became irritable, and stressed- and no healthy lifestyle program should make me as bit$^y as I was. Also, my eczema broke out, and my period was delayed by about 8 days- two symptoms that I had put my body into a starving-stressful state. And one cannot lean out in that state. So I pulled back the reins:
Sunday: Off (no training- rest is when my body gains the benefits from the training I did over the week)
Monday: 30 min Heart Opening Flow, 45 min treadmill (3 min jog, 1 min walk intervals)
Tuesday: 30 min HotPower Fusion, 50 min spin class
Wednesday: 50 min Yoga Sculpt class
Thursday: 30 min Morning Flow, 45 min treadmill (uphill walk)
Friday:
Saturday:
As you can see, I'm leaving today and tomorrow blank until I know what my body can do. I'm achy and think I might need to rest to clear up my eczema before I jet away tommorow night for my vacation!
I might even re-commit to a plan I cooked up for my new year's resolution and take a nap instead of working out. That's a goal I can easily over-commit to.

Leaning Program- Workouts Week 1/2

Similar to my nutrition program, you can see very little change to my workout routine over the next two weeks of my leaning program. Again, one of many benefits of maintaining a regular exercise schedule is that to lean out for any occasion, it takes very little, or even no change to a healthy foundation. I've only added an additional 75min heated yoga class, and 15 min extra yoga or cardio a day to my schedule over the next 14 days. It is my regular workout schedule, enhanced. You can see in my (familiar) workout plan below (bolded items show changes from regular plan):
Sunday: 45 min cardio and 30 min yoga
Monday: 75 min Baptiste Vinyasa Flow (heated yoga flow)
Tuesday: 45 min Jivamukti yoga, 50 min spin class
Wednesday: 75 min Baptiste Vinyasa Flow (heated yoga flow)
Thursday: 30 min yoga, 45 min cardio (a kick combination of 30 treadmill, and 15 elliptical)
Friday: 30 min yoga, 45 min cardio (combo of 15 treadmill, 30 bike)
Saturday: 75 min Moksha (heated yoga class)
I've seen tremendous changes this week, not only in my size, but in my mental clarity. I don't crave sugar, and my normal end-of-the-week anxiety about my 'treat' for the week is gone. The more simple I make my life, the less decisions I have to make, and therefore, less anxiety over them.

Leaning Program- 2 weeks

Image from vanuatu vacations
In 2 weeks time, I'll be sitting on a beach much like this one. And although I'm packing my bikinis, this leaning out (or cutting) program is not designed to 'cut' anything from me. I don't want to restrict my diet, and I don't have time to be a fiend on the treadmill for hours; I don't want to cut my freedom and peaceful state of mind. I want to remain as I am but bring a heightened awareness to my daily eating and workout program over the next two weeks. As a result, I will lean out- but to shed fat is not the primary intention, it is simply a by-product.
Here is my plan:
Nutrition- no alcohol, no eating after supper
Exercise-add an additional hot yoga class each week, continue regular schedule
Strength of Mind-(the most important concept in any leaning program) meditation every morning

Simple, isn't it? It's about the intention and purpose of the next weeks. To remain in a healthy schedule, not pressure myself towards one end and create stress. Change your mind, and you will change your body.
When I am laying on my lounger in the sand, I want to have the peace of mind to know that my body is the healthiest and cleanest it can be. I want the confidence to walk around in my tank tops and shorts knowing I did everything I could to remain healthy and happy. I don't want to arrive at the resort spent from over-exercising and crash dieting, in a damaging state of mind from the pressure of 'cutting'. Neither do I want to arrive wishing I had cleaned my system out before the resort's indulgences. So I'm following a consistent, clean diet and exercise program, similar to what I already do- and will enter my vacation in two weeks time in a completely confident and clean state, both physically and mentally.

Weekly Training & Nutrition: You're trying to teach me something aren't you?

Photo taken by a very talented family member of mine
I'm sitting in my parents' house, in a small town south of the city I love. I'm taking the opportunity to be with my family, to attend a memorial service for a good woman who passed, to have my Dad 'tune up' my vehicle, and do a little 'tuning up' on my mind and body. The last weeks combined into an ironwoman type of experience. My job required a LOT of me, and when I step up my hours at work, I step up my hours on the treadmill. I was training hard, just to balance the stress that my job was placing on me- and then I burnt out. So my nutrition was less than clean, indulging in brownies one night and cookies from a friend the next. I had 2 glasses of wine over the week as well. Not worried about it, not guilty about it, not ashamed of it. Just recognizing that by pushing myself too hard I created a 'perfect storm' for unhealthy habits. Letting myself get too tired, and overtraining alongside made me crave sugar and left me with little mental power to curb cravings. Perhaps there's a lesson in there somewhere...
And onto my training- or what little training I did. I found getting out of bed hard in the morning, and literally went to bed at 3pm Monday and Tuesday and slept through the nights in almost a comatose state. I could not have trained. I did not want to train- and that was the biggest signifier that I should stay off the treadmill. When my motivation goes away, when I no longer ENJOY the workouts then I know it's not for me that time. Normally I love every bit of my training. This week I loathed the thought of the gym, and the treadmill. But I was comfortable with the yoga mat.
Sunday: OFF
Monday: 30 yoga with weights
Tuesday: OFF
Wednesday: 50 min yoga sculpt class
Thursday: 30 min cardio
Friday: 45 min cardio, 45 min power yoga
Saturday: OFF
Not a worry. One week of minor changes in my schedule are totally ok. I like living in a cushy moderate spectrum knowing that I will (and want) to get back on my regular habits when I feel like myself. These nice days in the country with my family will get me back to myself. I look forward to Sunday's workout, and Monday's hot yoga session.
How do you feel about 'taking time off' of training and your strict nutrition plan? Do you need 'breaks'? Or does your lifestyle allow for flexibility so you don't have to schedule down time?

Weekly Training

Sunday: 75 min Baptiste Vinyasa Flow at Hot Yoga studio
Monday: 50 min cardio (40 min steady state, 10 min intervals treadmill)
Tuesday: 50 min spin class
Wednesday: 30 min cardio, 50 min yoga sculpt
Thursday: 45 min cardio
Friday: 10 min cardio intervals, 30 min yoga
Saturday: 30 min cardio
I'm beat. My workouts tapered off near the end of the week, as you can tell less cardio and missing Saturday yoga. I had to. And I even took yesterday off training entirely (yes 1 whole day with no physical activity, not even yoga). After almost getting into a car accident, putting an almond in my ear instead of my earphones and forgetting my voicemail password I decided to break. When I start making stupid mistakes, and realize that mentally I am not altogether there, it's time for a physical peace agreement. I'm not sure how to approach this coming week, but with only a few weeks left till a tropical getaway, I'm really motivated to continue stepping up my workouts. But I'm no good if I'm mentally cloudy.
Oh what to do? Take it easy this week? Or keep pushing through?

Week 4 2010 Workouts

Oh Activity!
Sunday: 75min Baptiste Vinyasa Flow at Hot Yoga studio
Monday: 45 min cardio (treadmill walk and intervals), 30 min Hatha Yoga (for my ailing shoulders and back)
Tuesday: 45 min cardio (treadmill incline walk), 30 min Morning Yoga Flow
Wednesday: 45 min cardio, 45 min yoga sculpt class
Thursday: Off
Friday: 60 Yoga for Strength from www.yogadownload.com
Saturday: 45 min cardio, 30 min yoga
I was sorry to miss my spin class this week, but if I could pick one time in the grande scheme of this year (forseen) this would be the busiest, so something had to give. I made good choices and reduced my stress by working out when I could. I got a lot of deep sleep, and got my sorry butt out of bed early (5am!) to get my workouts in before work. No time to breathe as managed a three day conference from 7am-7pm Thurs/Fri/Sat. I only survived the stress by maintaining a vital lifestyle.

Week 3 2010 Workouts

Monday: 30 min treadmill (incline 5.0, speed 3.8), 30 min heart opening flow
Tuesday: 50 min spin class (first time!), 30 min hip opening flow
Wednesday: 50 min yoga sculpt class (first time!)
Thursday: 60 min treadmill (incline 1.0, speed 4.0), 30 min yoga
Friday: 30 min treadmill walk
Saturday: 45 min treadmill, including intervals
Sunday: 75 min Baptiste Vinyasa flow (Hot!)

Today's BV hot yoga flow was as incredible as last week's. It tested my mental ability to return to a focused frame of mind in the wake of disturbances- but not because of the physical requirements of the class. An over-eager eagle pose resulted in a smashed light in the studio; disturbing the class and embarassing me to no end. But interestingly enough, I saw it all happening as an observer. Hm, that glass is broken, I think it will fall. It's falling...it's crashing...I'll clean that up. No big issue, no big worries. The class went on, and I did too after it was cleared away.

Any other proof needed that regular yoga practice creates mental strength? Not for me.

Week 2- Workouts

Oh it's been a good week so far! I began the week with a pair of really sore legs from home renos over the weekend, hence the Hatha yoga instead of a Power yoga flow on Sunday. It's so important to choose an activity that meets your body's needs at the moment of activity. Don't force anything, but let yourself be inspired and challenged. Being in tune with your body's requirements does not mean losing the edge of a hard workout.

Again, my activity plan this week includes at least 5 days of cardio, and at least 5 days of strength training (body weight and hand weights).

Sunday: 40 min incline treadmill walk, 30 min Hatha Yoga
Monday: 30 min Heart Opening Flow, 30 min incline treadmill walk
Tuesday: 30 min Baptiste Power Yoga Flow
Wednesday: 30 min Yoga With Weights, 30 min bike (in prep for my spinning class that starts next week!)
Thursday: 30 min Hip Opening Yoga, 30 min incline treadmill walk, 20 min bike intervals (a friend joined me in the gym and pushed me HARD!)
Friday: 45 min pilates/cardio blend DVD, 30 min Heart Opening Flow yoga
Saturday: 90 min Baptiste Vinyasa Flow (A new voyage out into the public session yoga world- wish me no embarrassment on the mat!)

I am starting to attend yoga sessions in addition to my home practice; I want to start learning from other people, different styles, and tips on alignment which I can't do on my own.

What kind of classes are you taking this winter? Any really interesting new classes out there (Zumba?)?

Week 1 2010 Activity

This week I continue my routine combining cardio with yoga and I am feeeeeling gooood (insert sexy Michael Buble audio clip here). On Monday and Tuesday I opted for the elliptical because I feel a pinch in my lower back lately and thought the treadmill was too high impact for it. I am being gentle and giving it time to heal and sticking to a rigorous cardio schedule. There is room for both- be flexible.
Most of the yoga sessions are from www.yogadownload.com

Monday: 30 min sun salutations yoga- focusing on back bends to work out some kinks & 30 min elliptical (jogging speed)

Tuesday: 30 min Baptiste Power Yoga Flow #3 & 30 min elliptical (jogging speed) David Farmar conveys the demanding nature of a Baptise flow with an encouraging and inclusive (and often humorous) voice. I enjoy many of his classes

Wednesday: 30 min Yoga Sculpt #1 (Dawnelle is a great facilitator- her cues are specific and well timed. The flow is vigorous and challenging.)

Thursday: 30 min Hip Opening Flow #4 (not a challenging flow, but inspired if your hips are tight- mine were from the elliptical) & 30 min treadmill walk (no incline to allow my back some rest)

Friday: 30 min Hot Power Fusion #1 (Looking forward to trying this one for the first time & 30 min treadmill walk (no incline yet)

Saturday: 30 min treadmill walk or Fat Burning Pilates DVD (standing pilates-inspired workout ~40 min)

Sunday: 60-90min of yoga, depending on how I feel. I might try the 60 min Hot Power Fusion #1 class, or perhaps my go-to favorite longer class- 90 min Baptiste Power Vinyasa Yoga #1

Since October 2009 I have been using yoga as my strength training and have been doing lighter cardio (no intervals, no sprints, no heavy jogging) and have felt a change in my body. I have also been asked if I have gotten taller and leaner. I believe that the activity you choose to do, shapes your physique so it adapts to handle the intensity and intention behind your workouts. I have lost muscle size, but gained tone; I feel more feminine and light as a result. The lighter cardio has maintained my cardiovascular health (in combination with vinyasa flow sessions). Sometimes I put on a more intense workout DVD on the weekends and find myself easily hurdling intense intervals and weight work during those session. I am coming to the realization that one does not have to work hard to achieve overall wellness, only work consistently and with the purest intention to create wellness.
Looking forward to checking in next week.

Sugar-Free Day 3 (am)

Wow! It's 6am and I've finished a 45min yoga sculpt class already this morning- what a rush. I haven't felt this rested, and energized in a morning for a while! I feel great! I am also watching my thoughts, and I'm manifesting more positive, confident thoughts, which is making me stand taller, and have more self-assurance. I feel like today I could walk into work and complete my job with enthusiasm, ambition and optimism.
Does sugar contribute to my self-depricating, and damaging thoughts? Could this be a link to my sad-sad days?
Stay tuned...oh and my headache is still just slightly there.

image from www.adherents.com

Happy in My Skin

Image c/o Barbara Goodwin of Wisdom Magazine Cover Art- This is her Feel Good mandala.

I've been feeling good lately-how about you? With the students back at it, my gym (located on a Uni campus) is packed. Last fall I enrolled in high-impact aerobic activity classes to avoid the gym rush. It suited my mood at the time, and re-established a reasonable workout schedule for me. I had only one class a day, so could only workout for a specific amount of time- it helped reduce over training.

This year I'm doing something entirely different, and it's suiting me perfectly for now. I bought a year, unlimited downloads membership from www.yogadownload.com. With their variety of 30, 45, 60 and 90 minute classes I can tailor every day depending on my energy level and time bank. I'm doing 30 min of a different yoga class every morning (great variety!) and 30 min cardio every weekday. On the weekends, I do longer sequences (60-90min) and take nice walks around the neighborhood with my husband. I'm weight training by doing yoga with weights, but am finding I'm maintaining muscle tone even by just doing vigorous vinyasa flows.

I'm getting happy in my skin again (check out this article from Yoga Journal to find tips to get happier in yours too!).