Last Week’s Workouts: January 18th – 24th

I almost just typed June 18th, instead of January for the title. I guess we can all see where my brain is, huh? Anyway, I’m taking the saying “Summer bodies are made in the winter.” very seriously this year and kicking it into high drive with my workouts and my 21 Day Challenge. Usually, I wait until the end of March to even begin thinking about wearing a bathing suit, then frantically try to lose all of my winter weight that has been keeping me nice and toasty for the past few months. Not this year! I think it’s living in San Diego that has brought about this early boost in motivation. I mean, I guess I don’t really have any excuse to gain winter weight when it’s warm here year round, right? Shoot. I should have rethought this whole California girl thing.

Sunday: Rest (aka lay on the couch and watch Glee on Netflix)

Monday: HIIT on the treadmill + 15 minutes stepmill

This has always been my “go to” cardio workout for days when I don’t feel like putting much thought into my routine: 5 minute incline walking, followed by 1 minute sprinting and 1 minute recovery, then a 5 minute cool down. It keeps me from getting terribly bored on the treadmill, but I can still zone out somewhat. After that, I headed to the stepmill for 15 minutes. I think people should stop calling the treadmill the “dreadmill” and reserve that name for the stepmill. That thing is what I imagine you have to do in hell.

Tuesday: Chest + Back

Workout out at workPretty much just completed your standard chest and back exercises: Incline bench press, back row, Cable chest pulses, Lat pulldowns, Skier kickbacks, Chest Fly, Cable rows, etc. For most strength exercises, I do 3 sets of 15 reps, unless I’m feeling like superwoman that day, then I’ll up it to 4 sets or 20 reps.

Wednesday: 20 minutes elliptical, 15 minutes incline walking, 10 minutes rower

Elliptical at WorkOn days when I’m feeling super stressed or antsy, I can’t seem to stay on one machine for more than 20 minutes, so I like to hop around a bit. I guess this is actually kind of a good thing too because then I work a bunch of different areas of my body in 1 workout.

Thursday: Biceps, Triceps, and Shoulders

The workout went a little something like this:
Biceps, Triceps, & Shoulders
Friday: Legs, Plyo, & Abs

On Fridays, I’ve been working out with 2 of the other girls at work. One is a personal trainer at the gym, so she puts us through a vigorous 40 minute workout that targets our legs every Friday. We do everything from jump squats, to Bosu ball shuffles, to lunges with kickbacks, to mountain climbers. It’s 40 minutes of non-stop cardio and it’s brutal to say the least.

Saturday: Intervals

Ed didn’t have to work until the early afternoon on Saturday, so we took advantage of the nice weather and did some intervals outside. After a 5 minute warm up, we did 30 seconds sprinting, and 30 seconds recovery for 20 minutes, then did a 5 minute cool down. I had to walk the pup after that and, between my leg workout the day before and those sprints, she was practically dragging me down the street.

What’s your fave body part to workout? I really enjoy working on my arms, but I get more satisfaction when I work on my legs/glutes.

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Gym Annoyances

If you’ve read my blog before, then you probably know that I work at a gym. Not as an instructor or anything, but I do marketing and social media stuff for them. The best perk of working at a gym would have to be that I get to use the facilities for free! Gyms in San Diego can be crazy expensive, so that is totally awesome.

Recently, I’ve been heading into work an hour or so before I’m scheduled to start in order to get in a workout (I shower there before I get going on my work day). I love going into the gym early in the morning because there’s usually hardly anyone else there and I have my pick of the machines/weights for the most part, which is usually unheard of with all of the New Year’s Resolutioners in the gym during January and February.
Weight RoomThis past Thursday I went into work early like usual to complete a Chest, Back, and Abs workout. Towards the end of my set of 20 hanging leg raises, my shoulders started to slouch a bit forward since I was tired and my arms were shaking. Just as I was finishing up my 19th and 20th rep, one of the trainers came behind me and corrected me on my form telling me to pull my shoulders back. He then came around to the front of the machine and explained why he told me to do that and why it could ruin the results of my exercise. I thanked him for the advice, but immediately after he left I couldn’t help but feel annoyed. Don’t get me wrong, I appreciate him doing this to an extent. I know it’s his job to do and it’s probably instinctive if he sees someone doing an exercise wrong. But I also couldn’t help but think how annoying it was to have my workout interrupted to be given unsolicited criticism. I’m someone who likes to zone out during my workouts and just focus on what I’m doing, and it totally threw off my mindset and concentration for the rest of my workout. Not to mention, I felt self conscious for the duration of my workout because I kept feeling like he was watching my movements.

This got me thinking about why I felt this way. If I’m in a group exercise class, such as yoga or Bodypump, then I typically have no problem with instructors correcting my form and welcome it. I, by no means, think I know everything when it comes to the proper movements and it’s their job to do this. I think the difference between that and the trainer randomly critiquing my form was that, in a group exercise class, I sign up for the instruction, so I expect it and find it helpful when it comes. For some reason, receiving unsolicited criticism really irked my nerves. I guess unless I’m doing something where I could really potentially injure myself, then I’d appreciate just being left alone.

Ok, rant over. But this also got me thinking about other instances in the gym where something has annoyed me. I’m sure we all have them – the gym is full of all different kinds of people and I’ve seen some crazy ish happen.

1. People hogging a machine while doing stuff on their phone: This one time I was waiting for the Leg Press machine and was standing behind it waiting for the guy to finish his reps. Well, after he was done, he proceeded to stay on the machine searching for videos on YouTube! I finally had to go up and ask him if he was done using the machine.
Glee-Gif2. People not wiping off their machines or benches: Like seriously, don’t be lazy. It takes 2 seconds.

3. People stealing your machine or equipment: Another time, I had my stuff sitting next to a bench that I was using. I went over to the weight rack to exchange my dumbbells for a size since I was moving on to another exercise and, by the time I got back to my bench someone was using it for tricep kickbacks! I didn’t know what to do, so I just stood behind him until he moved. Totally awkward.

Would someone giving you unsolicited criticism annoy you? (or am I totally overreacting?)

Thing in the gym that annoys you the most?

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21 Day Challenge

In the spirit of making sure I stick to my New Year’s resolutions, I’ve decided to take on a 21 Day Challenge. I’m sure you’ve all heard the saying “It takes 21 days to make a habit”, which, truthfully, I’ve always found to be kind of a weird statement. I mean, what happens after only 20 days? Is it not a habit until the stroke of midnight hits then it’s suddenly become engrained in me? I don’t know. Either way, I get the general idea behind it. It takes time before habits and ways of living really become a part of who you are and second nature to you.
21 DaysWhile I like to think that I generally eat pretty healthy, I definitely have lots of room for improvement. I overeat on my cheat meals, snack mindlessly sometimes (albeit on healthy snacks usually), and can’t turn down a cookie if it’s right in front of my face. I’d like to use this challenge as a way to cinch up some of my eating habits.

I’m not following any specific 21 Day Challenge (although, I considered doing the Primal Blueprint one) even though I know there are a lot of good ones out there. Basically, I’m just planning on eating clean foods prepared by me, not drinking alcohol whatsoever, and staying away from excess sugar (aside from fruit sugar obviously). In addition to this, I’ll be trying to stick to a 40 carb/30 fat/30 protein macro split as much as possible to see how my body composition reacts to it (with adjustments as needed).

Truthfully, I’m a little afraid that I won’t be able to make it the full 21 days. I REALLY enjoy eating my piece of dark chocolate after dinner and having a couple of drinks with yummy food on Friday nights. Those are the little things that make life so much more enjoyable in my opinion. Even though I don’t see anything wrong with doing those things, I know I need to break my habits with them simply so I don’t feel like I NEED to have those things. It’s more of a mental challenge for me, than a physical one.

I started my challenge this past Monday and have been feel okay so far aside from a few dark chocolate cravings. I made sure to meal prep on Sunday so I had all of the healthy foods I needed for the next few days because if this girl is hungry, things escalate QUICKLY.
21 Day Challenge Meal Prep(Hardboiled eggs, almond butter, brown rice, peppers & onions, oatmeal, & chicken)

I’ll also be keeping track of my food intake in the MyFitnessPal app since this is the easiest way to keep track of my macros. So far, it’s been working out well!
MyFitnessPal Macros
Have any of you ever done a challenge before? I haven’t, but they’re doing a 90 Day Weight Loss Challenge at my work, which kind of inspired me! I figure if those people can last 90 days, then I can certainly do it for 21!

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