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…
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!
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! ;)
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!
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?
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.
I second this question!
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!
Thanks for the workout log idea – these will be super useful to me after I have my baby in December :)
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 :)
I love this workout log! I’ve been struggling with motivation to workout and I think this is great! Thanks for posting the PDF :)
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.
rhianna is so good to run too!! and i LOVE that saxobeat song hahaha I just repeat it over and over LOL
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!
I loving reading this! I wouldn’t mind if you posted more…it’s so inspiring, and gives me good ideas for my workouts!