Friday
Today was a rest day for me. The challenge was to not eat for "comfort" during the afternoon time. Honestly, I think I did well. I was tired from the week and was going to drink a Mountain Dew. I took a sip and happened to look at the time. Holy crap, old habits die hard. Well, I realized I was falling into old ways. I dumped out the pop and drank some water and grabbed some almonds instead. I'll call that a win!
Sat
Today I completed my 4th mud run! I love to get dirty! I think it is fun to run with distractions. My heels have been literal pains this week. I was concerned about them. I was running on mostly grass. I think that helped. I didn't have any pain during the run, but it came on shortly after. I think I'm going to need to take a break from running until I can kick this pain. It frustrates me because I've been doing so well with my workouts and enjoying them. However, I'm not going to let that completely deter me. Just need to find something to replace it with.
Mon
The past week/weekend has caught up with me. I am so tired and unmotivated! Luckily, I'm met with Hallie and she kicked my butt and gave me some energy. I'm down 2lbs. Better than nothing, but I'd be lying if I didn't say I was hoping for a little more. I think once I start making good decisions in one area of my life it spills over into everything else. Because I am working out regularly, my food choices are easier to make. 80% of the time I make great choices, 20% something that I'll enjoy within reason.
Tues
I've never sweat so much on a bike! Because of my heel pain, I'm putting running on hold. That didn't mean not working up a sweat. I love that my workouts are between 20/30min! It makes it so much easier to find the time! Tonight, I tried something new with a friend. We went to swing yoga. I liked it. It was a nice stretch. It stretched out my abs, which I didn't realize were sore until we started. Swing yoga uses straps and a hammock like swing to help stretch. Itis fun and motivating to try new things!
The past week/weekend has caught up with me. I am so tired and unmotivated! Luckily, I'm met with Hallie and she kicked my butt and gave me some energy. I'm down 2lbs. Better than nothing, but I'd be lying if I didn't say I was hoping for a little more. I think once I start making good decisions in one area of my life it spills over into everything else. Because I am working out regularly, my food choices are easier to make. 80% of the time I make great choices, 20% something that I'll enjoy within reason.
Tues
I've never sweat so much on a bike! Because of my heel pain, I'm putting running on hold. That didn't mean not working up a sweat. I love that my workouts are between 20/30min! It makes it so much easier to find the time! Tonight, I tried something new with a friend. We went to swing yoga. I liked it. It was a nice stretch. It stretched out my abs, which I didn't realize were sore until we started. Swing yoga uses straps and a hammock like swing to help stretch. Itis fun and motivating to try new things!
- SuperMom 2
I moved SuperMom 2 to the bike to let her plantar fasciitis heal a bit! Ever wanted a quick, but effective bike workout that will fly by?! You came to the right spot! I've found it helps me to visualize the scenario I'm actually trying to mimic, so I included the visualization cues with the workout. Finally, if a full turn is too much, go by half or quarter turns.
Minutes:
0-2
2-3 (Getting on the trail!)
3-5
5-6 (Hill up ahead, get ready!)
6-7 (Up the hill!)
7-7:30 (Almost to the top!)
7:30-8 (It's right there!)
8-10 (and down we go!)
10-11 (back on flat trail)
11-15 (making up time)
15-16 (going down a hill, time to gain momentum) Decrease one turn, increase speed
16-16:45 (steep uphill!)
up again!
16:45-17:30 (not as steep, but still going up!) Half sit in saddle, one turn up!
17:30-18:00
18:00-18:30 (ALMOST THERE!)
18:30-20:00 ( Woohoo! Slowly going downhill!) Gradually decrease resistance over a minute
and a half to bring to zero resistance.
Break - zero resistance, relax in saddle, take a few minutes to lower heart rate and prepare for intervals
Intervals:
Medium resistance to pedals don't go out of control. Adjust if too light or heavy during sprints.
30 seconds "sprinting"
15 second active rest
two circuits of 4 cycles. (so each circuit will be 3 minutes) One minute break in between the two circuits.
***IMPORTANT NOTE: When going high speeds on a spin bike, never try to stop the bike abruptly, always let the speed slow on its own. The pedals do not operate like a regular bike and can really hurt you if you try to abruptly stop them.***
Sorry for the non-user friendly format, the format didn't transfer over well for some reason!
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