Workout Log Oct 28-Nov 3rd

61 comments

nike-run

Good afternoon!

I thought I’d give a little update on how my Workout Log Challenge is going so far.  I mentioned last week that I was struggling with motivation and this log seems to be renewing my enthusiasm for exercise. I don’t plan on doing it forever, but for right now it’s giving me the bit of edge that I was looking for.

I’ve been sticking to my plan for the most part, with a couple minor hiccups here and there. The log only takes a couple minutes each day and I find it helps me get excited about exercise, especially when I read the weekly recap over.

The week looked like this:

  • Friday Oct 28th: hot yoga
  • Saturday Oct 29th: Treadmill hill workout
  • Sunday Oct 30th: OFF day
  • Monday Oct 31st: Spin class
  • Tuesday Nov 1st: OFF day. Skipped planned workout…just wasn’t feeling it!
  • Wed Nov 2nd: Body Pump weight class
  • Thursday Nov 3rd: Hot yoga

 

Week summary: 2 yoga classes, 1 spin class, 1 weight class, and a treadmill workout

I’d say it was pretty balanced and fun! I love the variety and the 2 rest days allowed my body time to heal in between workouts.

You can try to read my chicken scratch in the workout log below if you’d like…or not…

workoutlog_1

Don’t worry that made absolutely no sense to me either.

Some of you asked me what my treadmill hill workouts look like so I thought I would show you an example of what I do. I’ve been doing these treadmill hill workouts for at least 5 years now and I find them to be the most challenging workout that I do on cardio equipment, even more than running on the treadmill.

What I love about hill workouts: The intervals make the time fly by (it’s the only way I will workout on a treadmill!)

What I hate about hill workouts: The hills.

It’s complicated. ;)

A typical 45 minute treadmill hill workout for me looks like:

  • 5 min walking warm-up, speed 4 mph, incline 2%
  • 5 min running at speed 6.5 mph, incline 5%
  • 5 min walking at speed 4.2 mph, incline 13%
  • Alternate running and walking intervals until I hit 40 mins.
  • 5 min walking cool down at speed 3.5 mph, incline 2%
  • Water breaks as necessary!!

 

This varies greatly depending on my energy levels and whatnot, but I like to keep it mixed up and as challenging as possible. I worked up to this intensity after a lot of training, so if you are starting out I suggest going at the pace and incline that works for YOU and you can’t go wrong. Also, when I don’t want to run I just do walking intervals at different speeds and inclines. This hill workout always leaves me covered in sweat and filled with endorphins!

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{ 61 comments… read them below or add one }

1 Laura @ Sprint 2 the Table November 6, 2011

That sounds like a treadmill workout I could stick to. I have the same problem with getting board. Lately I’ve been digging the stair master. Great for the glutes. :)

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2 Angela (Oh She Glows) November 6, 2011

I love the Stairmaster too :)

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3 Lys November 6, 2011

Um, I kind of loved that you noted “padded shorts helped with seat pain,” for your spin class. Hahaha. It’s good to know it’s not just me! I mean, why oh why do they make those seats out of, I don’t know, TITANIUM!? I can only imagine how the guys feel afterwards. Brutal.

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4 Angela (Oh She Glows) November 6, 2011

ahhh I know, right? Thankfully I have a pair of padded bike shorts from when I did my triathlon. It def. helped!

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5 Amanda November 6, 2011

The pain I felt from the bike seat after my first spin class was enough to almost make me not go back. I ended up investing in some padded bike shorts and recently a padded bike seat. Best.purchases.ever.

The instructors always say you’ll get used to it, but I definitely haven’t found that to be the case!

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6 Angela (Oh She Glows) November 6, 2011

I never got used to it either…I did a ton of spin classes in university and was sore each time I think. I would like to get my own seat at some point if I stick with it!

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7 Tess November 6, 2011

I remember one day in high school after my very first intense workout (track team), someone told me that the more I worked out, the more energy I’d have. At the time I was so tired I felt nauseous, and I looked at them like they were crazy! But, over time I’ve come to realize that it really is true. And through reading your workout logs you can see that after every single workout you feel better and better. Keep it up – the workouts easier with every week, until eventually you come to depend on them :) Good job!!!!

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8 Gayatri November 6, 2011

I have a similar treadmill workout and I do hot yoga religiously. But I struggle with motivation too. I’m going to try & make a plan like this :)

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9 Mary November 6, 2011

Bikram yoga is one of the best exercises I’ve ever done, I always feel so amazing and calm afterwards. I wish I could afford to do it more often, the cheapest I’ve been able to find is $10 per class!

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10 Melanie November 6, 2011

Hot Yoga at 6 am–do you have a DVD or do you go to a class that early in the morning? If you’re using a DVD, which one do you use? I’m always looking for different DVD’s that are good to mix things up a bit.

Good job on sticking to your workout plan–I think maybe I need to do something such as this to make myself accountable to me and get back into a workout routine. :)

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11 Jenny November 6, 2011

I love how you can tell a difference in mood and self esteem when you work out and when you don’t! Inspiring and motivating:)

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12 Kiah November 6, 2011

Thanks for posting this, Angela! I did a hill workout yesterday but just wasn’t feeling it. I’ll give this one a whirl :-)

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13 char @ char on a mission November 6, 2011

I also love the stairmaster and had planned to go to the gym, run and then do that after. But as I started driving, I passed THREE people running outside. So, I immediately turned around, went back home and just pumped out a 5 mile run. Stairmaster can wait until outdoor running is no longer tolerable!

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14 kathleen @ the daily crumb November 6, 2011

i really like your workout logging system. i sort of haphazardly note what i do day to day, but then looking back i really can’t evaluate or learn from a week of workouts. i’m definitely going to try this these next few weeks. thanks!

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15 Susan November 6, 2011

Love love love Bikram yoga!!!

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16 B Simply Healthy November 6, 2011

This is a great idea! I’ve been thinking of keeping a log lately as well. I have struggled with motivation to workout lately…maybe it’s been the cold weather and snow storm we got here in CT? Thanks, this has motivated me!

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17 Allison November 6, 2011

I too felt the exercise rut, but it weas necessary after 3 kids and needing peace of mind. Best thing, friends started a Booteh camp, best thing ever…I’m stronger, built up all over muscle mass, built up energy levels, breathing has improved, just to mention a few …this is after 2 months, 3 times per week. IM sure there is one where you are, i encourage it, it is addicting.

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18 Angela (Oh She Glows) November 6, 2011

I do the Booty Camp Fitness DVD now and then (love it!) but I would love to take one of their classes sometime…I hear they are amazing.

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19 kalli November 6, 2011

what a great workout week! you did so well and very smart to listen to your body and take that day off when you were not feeling it :)

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20 Averie @ Love Veggies and Yoga November 6, 2011

Great workout tips and CONGRATS!!!!!!!!

Two awards for an amazing lady. You should be so proud of yourself. I hope you’re doing something to celebrate!!!! :)

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21 Angela (Oh She Glows) November 6, 2011

Thanks Averie! No celebrations yet…but hopefully soon :)

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22 Susan H. @ the food allergy chronicles November 6, 2011

For my morning run, I am simply on autopilot…eat breakfast, get the kids breakfast and ready for school, out the door, run. I try not to think about it and ‘just do it’. I do free weights at home and power walk on the weekends. I know I should mix it up a bit and I do have a few different routes that I take depending on my time frame, how I am feeling and the weather. I run year round…except in thunderstorms and very icy days.
My main motivation is the fact that running is a major achievement in my life…I suffered asthma all my life that left me never participating in anything athletic. (other than swimming)The fact that I picked up running 4 years ago (at 41) and have completed two 10km runs is my motivation!

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23 Angela (Oh She Glows) November 6, 2011

That’s amazing Susan…good for you! I say do whatever works for you and it certainly sounds like it’s working for you! :)

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24 Elisabetta November 6, 2011

Hi Angela,
thank you for your workout logging system, it’s so helpful for my motivation! I try to do daily exercises but during autumn and winter I feel so much tired and I often give up… And then I feel a bit guilty! At the time I’m in stand by because of a muscle strain :-( Have you ever got it? I’m taking care with Bryonia that my homeopath suggested me but I suppose it takes a lot of time to get well. Hopefully I can workout in 2 weeks. Have fun with your workout on my behalf! Ciao from Italy!

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25 Kaila @healthyhelperblog! November 6, 2011

Nice job ange!! That is an awesome week of workouts!! And the rest days are great too…rest is just as important as working out!! Oh and congrats on your big Foodbuzz win!!!!!!!!!!!! You certainly have the best overall blog!!!!!!!!!!!!!!!!!!!!!!!!!

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26 Hillary [Nutrition Nut on the Run] November 6, 2011

love the variety of your workout week. rest days included!

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27 Yolie @ Practising Wellness November 6, 2011

I love the variety of your workouts – it’s inspiring, and so balanced! I also really love your hot yoga commitment! Do you still practice Moksha yoga? :-) Loving the idea of logging your feelings before/during/after working out, and for the rest of the day – it’s so motivational! <3 xyx

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28 Brittany @ Runwithbritt November 6, 2011

I really like your workout logging system. I admire how committed you are to hot yoga, I think I would pass out from the temperature. :) You are such an inspiration!

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29 Angela @ Eat Spin Run Repeat November 6, 2011

Look at you and all that hot yoga!!! I’ve been missing it dearly and might just have to go and squeeze into one of the Moksha community classes one of these days. I totally agree with you on the hills – I’d love em.. if it wasn’t for the darn hills!!

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30 VeggieGirl November 6, 2011

I’ve been breaking up my cardio with weights in between otherwise I get bored, its a good way to mix things up :)

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31 Jill November 6, 2011

Wow, looks like you had a great week! I like tracking my workouts too – its motivating when I feel like I’ve been slacking, to look back and realize that I’ve really had a good week!

What do you think of the new bodypump release? I’m finding the lunge track killer!!!

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32 jen November 6, 2011

I’m considering HOT YOGA but not sure how I REALLY feel about it… is it hard to breathe during the class?

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33 Angela (Oh She Glows) November 6, 2011

I don’t find Moksha’s too hot, it’s only been uncomfortable once in the summer when it was during a heat wave. Otherwise I got used to it after the first class. Lots of water is key!!!

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34 Joann@womaninreallife November 6, 2011

Good job you! I am trying to get to the gym three times a week. Trying to see if this muffin top will leave me.

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35 Chelsea @ One Healthy Munchkin November 6, 2011

You’re so dedicated! I love the idea of keeping a workout log, but I’m sure I’d get too lazy to actually write in it after the first day. :P

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36 Tiff @ Love Sweat and Beers November 6, 2011

Haha – I’m right there with ya’ on the hills!

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37 J @ Ess and Jae V2.0 November 6, 2011

Good job. Posting workouts is a great idea. I do the same. And intervals definitely help with the boredom. It also helps if you don’t discover that you’ve lost your headphones the minute you step on the treadmill. Today, I can testify that this truly sucks!

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38 Heather @ For the Love of Kale November 6, 2011

This is so interesting! I love reading about how you’re feeling before/during/after. Spinning really does give you the greatest endorphin rush, huh?!

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39 Raewyn (Graceful Eats) November 6, 2011

Congrats to you for sticking with your plan! I love exercising in the morning too, but sometimes it’s HARD. :) I have to say, it was so encouraging to read that you struggled with negative thoughts during one class….I can definitely relate bc I’ve had to really silence my inner critic lately. Thank you!!

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40 Kris | iheartwellness.com November 7, 2011

Hot Yoga at 6am???? Wow, girl I give you credit!! What a fab workout plan you have, you really get it done!!

Hahaha, I loved the padded shorts comment…that cracked me right up!

xxoo

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41 Anna @ The Guiltless Life November 7, 2011

Congrats on a great week of workouts! I often end up taking a second rest day too when my other workouts are super hardcore. I noticed I was getting really exhausted after a few weeks of intense hot yoga classes – and then I realized I was depleting myself of electrolytes through all the sweating. So drink lots and try adding some salt to your water – unless you like coconut water, in which case drink that!

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42 Jess @ Jess Go Bananas November 7, 2011

I might have to try that treadmill workout! I love intervals they really do make the time fly by!

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43 Jenna A. | The Paleo Project November 7, 2011

I didn’t think I was up for the whole “logging” my workouts thing, but after reading your first week’s, it really motivated me. Thanks Angelaaaa

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44 Jennifer @ Peanut Butter and Peppers November 7, 2011

I love the idea of your workout log! Writing it down seems to make you more accountable! I should do that!!

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45 LizAshlee November 7, 2011

What a great recap..that’s awesome that the log is helping you get your groove back!!! :)

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46 Sarah@The Flying ONION November 7, 2011

I love your scribbles and thoughts on your workout journal! I would love to start one of my own. Such a valuable source of motivation for working out. And it’s awesome being able to look back and see how things have changed over time. :D

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47 kelsey November 7, 2011

now that’s dedication! good job, angela :D

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48 jenna November 7, 2011

i love this work out log!! it’s great motivation. when you do hot yoga do you go to a studio/organized class or do it from home. I do not have any local (with in 15 miles) yoga classes and was just needing some at home suggestions.

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49 Sara Grambusch November 7, 2011

That looks like a great well-rounded week. I’ve taken two weeks off while moving and I’m dying to get on spin bike…butt pain and all! ;)

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50 Meaghan November 7, 2011

I generally keep a white board at home for mapping out all of my intended workouts for the week. Right now I play for a couple of softball teams and having the paper in my pocket/planner is really helping me adjust on the fly. If a practice or impromptu game comes up, I can change my weeks plans on my way over so I don’t feel like I’ve “skipped” a workout (which always leads to more workout skippage). Great post!

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51 Valerie November 7, 2011

If I kept a log of my workouts, they would all look exactly like yours on Nov. 1! My biggest problem is that I love group fitness classes and hot yoga… and I’m broke! I’m trying really hard to “learn to love” running or at-home workouts, but so far that has gone nowhere. Any recommendations for an empty wallet and a full(ish) schedule?

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52 martina November 7, 2011

You may want to check with any of ur local gyms to see if they have a barter program. Friends of mine have done childcare, laundry or calling customers in trade for free memberships/classes.

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53 Andrea November 7, 2011

I second this question!

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54 Angela (Oh She Glows) November 8, 2011

That’s a great suggestion Martina. Many yoga studios also offer the bartering option for free classes.

My best secret for cheap classes? GROUPON! I buy my yoga passes on the coupon sites and it saves sooooo much money. I think I get the classes for like $5 each or something like that. Also, I got my gym membership 50% off from my friend who is an instructor (they give out friend and family passes each year). If you have any friends or family members who work at a gym it pays to ask them if they can get you a discount. When I’m not a member of a gym (I don’t think I will be signing up for another membership after december), then I try to get outside as much as possible…I love to run outdoors. It’s easy & free. My fav workout DVDs are the Booty Camp Fitness (LOVE that one!) and sometimes 30 day shred too.
As for fitting it into a busy schedule, I find the 6am classes work well for me and allow me to pack a lot into my day.

Goodluck!

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55 Sam@I Tell Stories November 7, 2011

Thanks for the workout log idea – these will be super useful to me after I have my baby in December :)

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56 Andrea November 7, 2011

I have been really struggling with motivation when it comes to working out/exercising lately. I printed out your workout log and it helped me for the first three days of the week, and then I slacked off. But seeing this post is very inspiring and motivating… so I encourage more workout posts… they definately help me :)

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57 Lauren @chigallauren November 7, 2011

I love this workout log! I’ve been struggling with motivation to workout and I think this is great! Thanks for posting the PDF :)

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58 Steffany November 9, 2011

I LOVE your workout log !! Just printed it out and started using it for myself !! Reminds me of how great I always feel after exercising, even if I was feeling blah beforehand.

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59 jess November 11, 2011

rhianna is so good to run too!! and i LOVE that saxobeat song hahaha I just repeat it over and over LOL

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60 Debbie Panning November 14, 2011

Thanks for this! It’s one of the things which inspired me to go back the the gym last week. I used your form and it helped keep me motivated. I’m going to fill it out again this week too. I think logging my workouts and how I feel helps keep me focused. Thanks again!

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61 Tirzah November 17, 2011

I loving reading this! I wouldn’t mind if you posted more…it’s so inspiring, and gives me good ideas for my workouts!

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