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Brrrr…it’s cold out there today!
This is the time of the year when I really start to notice the waning daylight hours and struggle with motivation when it comes to workouts. The early mornings are no longer bright and sunny, but dark, chilly, and uninviting. I’ve always preferred to workout in the morning, but lately I’ve found it difficult to stick to a consistent schedule and my workouts are all over the place.
I decided to do a few things that will help me get excited about exercise again:
1) I created a workout schedule to help with commitment
2) I created a daily workout log for inspiration & commitment
3) For support, that’s where you can join in if you’d like!
My plan looks a lot like what I have been doing since the summer, only this time I’ve planned out specific activities for each day. Structure can be a good way to set commitment in motion!
I’m also going to workout first thing in the morning whenever possible. It’s pretty hard to feel the Winter blahs when I have endorphins surging through my body, setting the tone for the entire day. I always feel my best when I work out first thing in the morning.
The plan:
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
| Spin class | Treadmill hill workout, 45 mins. + Whittle my Middle | Body Pump weight class, 15 mins cardio warm up | OFF- active rest (light walking/yoga) | Moksha hot yoga | Anything goes- outdoor run, treadmill, spin/pump, or workout DVD |
OFF |
Of course, like every plan, this one is subject to change based on other life factors that come into play. If I’m sick or injured, obviously I won’t be working out. Generally, I like to have 1 active rest day, 1 complete rest day, and 5 days of regular, challenging workouts. It’s a nice balance for my body. I encourage you to create a plan that works for you. This is definitely not a one size fits all approach!
Here’s the kicker: I’m going to journal my workouts to keep myself accountable.
After every workout, I’ll write about several things:
- How much sleep I got
- My mood before, during, after exercise
- Exercise struggles (for example, were triceps extra hard today? Did my quads shed tears on the bike?)
- Exercise progress (did I rock a hill set in spin class or new yoga pose?)
- How I felt the rest of the day (sore, happy, tired, energetic, proud, hungry, etc)
- Any notes on workout wear that worked well or didn’t for the particular activity
- Other random musings
See attached PDF to print your own workout log!
My plan is to share some workout logs on the blog and give a recap of how things are going. Many of you have been asking me to bring back my fitness posts, so I hope you will enjoy this! I think it will be interesting to look back on the week at a glance and read over how each day was uniquely challenging.
And if you’d like to log your own workouts, or even make your own personal Fall fitness challenge, that would be great too! My challenge to those of you who are interested is to make a workout plan for yourself and log your experience after each workout. Read it over at the end of the week and make note of what worked and what needs improvement.
This workout log is a great way to stay motivated even when the weather outside makes us want to throw in the towel and cover our head with blankets.
Here’s to making the last couple months of the year filled with movement!
This is very inspiring. I was just thinking last night on how I should do some sort of ‘Couch to 5K’ plan. This journal will help! Thank you!
I’ve heard great things about Couch to 5k….good luck!!
Love it.
HI Angela,
I am a former Bikram devotee (still love it but haven’t gone in a while) and am curious about your experience with Moksha Yoga (We have a couple of studios in the Vancouver area). So one day, if you feel so inclined to share on your blog…..
Hey Lea, I have written a couple posts on my experience. :) You can find them here:
http://ohsheglows.com/2011/05/11/the-day-i-tried-moksha-hot-yoga/
http://ohsheglows.com/2011/05/19/that-yoga-glow/
I love journaling about my workouts! Ever since I got more serious about running, I started using Daily Mile and RunKeeper to track my mileage and how I felt. It’s so helpful to have a log to look back on.
You always seem so organized! Love it!
I’m really one of the most unorganized people….haha! Got you fooled ;)
I’ve heard great things about Daily Mile!
I think this is a great workout plan! Next time I do a fitness post I will for sure link up to this one so people can use your advice and tools (love the PDF).
Honestly, I am quite similar in how I plan out my workouts – I have three really active, sweaty yoga classes a week (usually one hot and two flow, because flow is more challenging to me, but it might switch as winter gets colder!), then usually one focused yoga class like Pilates which is more core and leg work, and then two days in the gym – one doing a weight circuit and one doing a cardio workout. Then one complete rest day (though I might sometimes do a yin yoga/stretchy class on that day).
It’s great to keep it varied – though I do find I’m quite seasonal in a lot of things; my diet, my exercise, it tends to change with the seasons. But this is a plan I hope to stick to and stay accountable to, and we’re all here cheering you on as you stay accountable to yours! Remember, if you think you can’t do it, that’s just your mind talking! Your body can do anything ;)
That sounds like a great mix of exercises too! I love variety :)
Great plan! And please do bring back the fitness posts!
SO glad to hear about your workouts again; i’m def gonna use both of these ideas because the cold weather and dark morning/evenings have really made it basically torture to work-out before or after work. BUT, i love a good plan–so having a set work-out schedule will (hopefully) motivate me!
I definitely utilize a workout schedule. I typically draft one on Sundays when I’m planning out what I have to do each week in my lab. I like to use MapMyRun (it’s free) to log all of my workouts. My gym also has a “sticker program” where we can put a sticker for each workout (to accrue free drinks, etc.) and I absolutely love putting stickers on my little piece of paper!
Wow that sticker program is such a neat idea!
It’s like the slightly grown-up version of the star chart. I totally need one for home use too.
I love the idea of incorporating active rest days. I’ve never really thought about that! I know I need to take rest days, but sometimes I just really want to get in some exercise! I think yoga/walking is a great idea :)
Great plan! I find my schedule is so sporadic these days and there doesn’t seem to be enough time in the day. I am also dreading the time change next week. My exercise has fallen to the sidelines but I am happy to say my eating has been bang on – it’s always one or the other, time to get them both on the same team :)
eek, is the time change next week??? Nooooo!
I know what you mean about eating or exercise being ‘on’, that happens to me too!
Yahoo!! I’m glad about your new workout kick. I’m also re-committing to my fitness goals and can’t wait to read some more posts.
I’m keeping a log, but it’s pretty bare-bones. After I get back into the swing of regular cardio/weight training/stretching, then I’ll finesse the sleep/water/mood. For now, I just want to make sure I’m making the time to move :)
My favorite time to work out is in the morning too, but I always have trouble with breakfast. I like to eat breakfast first thing when I wake up. So I don’t feel like I should work out RIGHT after breakfast, but if I don’t, then I won’t have time to later because of school or work. What would you recommend?
I usually have a banana before a workout and then a smoothie or vegan overnight oats after.
That’s a good idea, I’ll try it and see if it helps, thanks! :)
hey Angela, you mentioned you plan on working out first thing in the morning, do you usually eat something before you run/workout in the morning? and if you do eat something, what sort of light foods don’t mess too much with your stomach when you run, or how long do you wait after you eat to run? haha just wondering, because i usually just run right when i get out of bed, and sometimes that hinders my energy. thanks!
Hey Emma, I usually have a banana before a morning workout. :) Gives me a nice energy boost without weighing me down. I don’t have to wait long after…maybe 30 mins?
Thanks for bringing back a fitness post. I was starting to miss them!
I also love working out in the morning. I workout at home because most gyms aren’t open when I need to workout. Anyway, I find that if I turn on the lights in the room it doesn’t bother me that it’s dark outside. In the winter months I end up going to work and coming home in the dark anyway so that little burst of light helps to get me started in a more cheery fashion. I like your log. I think it’s just as important to keep track of how you feel as it is how many calories you burn.
Im Glad you’ve bought your fitness posts back – i become motivated by them :)
The journaling is a brilliant idea and one I may have to steal!
Great idea! I’m in! Glad you’re back to tracking your fitness progress. I also love working out in the morning – first thing when I wake up after a glass of water. Keeps the whole day in focus :D Plus, more incentive for me to make breakfast the most nutritious and best tasting meal of the day!
I should probably make a schedule for myself, too! Thanks for the kick in the behind!
Good plan for staying motivated! I love morning workouts, but I hate when snow ruins my plans. Shoveling at 5am is not my priority!
I love this idea! These shorter days definitely make it more difficult to workout…I’m lacking the motivation I had in the summer!
I have been waiting for a “workout” themed post for a long time (not that I don’t love all of the pumpkin and chocolate!! ;) ). This really does it.
Thanks, best-life-mentor-ever.
Great idea! I actually JUST started doing this 3 weeks ago. So far, laying out what I am going to do beforehand is keeping me on track!
I really like this idea – especially about reflecting on the factors that go into a workout. I might just do this along with you!
I completely agree! Winter workouts are TOUGH!!! But this looks like a great way to stay accountable! I use DailyMile to log my workouts!!! It works great!
Widdle My Middle is the name of a class? That sounds uh-mazing.
It’s actually an ab challenge I made (I linked to it) :)
thank you for this post, I could use some motivation!
i just wanna say thank you so much! cause on a rainy day- i can always click on your bookmark tab…..and end up on your page, with much needed inspiration, motivation, etc…. i really appreciate all you do- and all you dont know you do for others. thank you!
Thank you Krysten!
Angela, I love LOVE your blog, but honestly, even as a person who works out 4-6x a week (and HARD! hard workouts) there is just no way, with a baby in my life, that I can do this. I’m already logging his sleep schedule, feeding schedule, moods, etc.
This kind of logging takes so much time. I don’t know many people who have this kind of time.
It took me 5 mins yesterday?
But obviously it isn’t for everyone!
Yes, yes, YES! what a coincidence. I did the precise planning for the first three weeks just this morning, and then came to find this post in my reader. Yay! Because my husband works shifts and weekends and alternative stuff and I have a kid and I work and I study… *breathe* I need to just write down what I’m going to do when, do the complicated thinking beforehand, and then just follow the darned plan ;-) The spreadsheet I created goes nicely with my 12 week meal plan spreadsheet ;-)
Good luck!
I love this! I’ve been lacking motivation to exercise recently, even though I know that I feel sooo much better when I do. I am printing out the log and starting with a fun Zumba class tomorrow afternoon!
Thanks, Angela. :)
that plan looks great! I usually struggle with sticking with the plans long-term, so I try not to plan further than the next 24 hours, but I will keep out for your fitness posts to keep myself motivated for the day.
Neat! Looks like a good plan. It sure gets easier to sleep in instead of getting up for a workout with this darkness, colder weather, and holiday planning.
that is great!!
I love working out so much and especially with colder weather.
Thanks Angela! I need to set myself up on a workout program again. I have slacked! With the Holiday Season getting near us, I need to get my butt moving!! I don’t want to hibernate over the winter and come spring be disgusted with myself! :)
Thank you so much for posting and providing a PDF with the log. This is exactly what I need right now. I am in the process of moving and starting a new job and have had very little time to prepare for this transformation so lets just say I am a little bit overwhelmed and now exercising or eating as well as I would like to be. Hoping that writing things out will help me get back in my groove!
Thanks a bunch
Jill
enjoy Jill!
Oh goodness, yes! I need to re-commit to fitness, I get myself so easily distracted, and the mornings are so cold and dark! I will join along, I love your site and hope you remain motivated and hope to do the same myself! Thank you (for all you do)!
Sounds like a great idea, a workout journal is always helpful in the cold winter months, or even in the hot hot summers!! I would suggest including your meals for the day in your journal, as this can affect your energy and stamina, and might help you make changes along the way! Good luck and thank you so much for your outstanding recipes, LOVE THEM!!
Love your blog, look forward to reading it everyday. I especially appreciate the variety of topics–you’re helping lots of women with food, self-esteem, fitness, and puting a smile on their face at the same time!
Fabulous idea!! My goal is also to start journaling…about everything…workout, food, emotions…I am very excited and think this will be very helpful! Thanks for posting the PDF…perfect!
That sounds like an awesome routine! Sounds more fun than mine, but you do what works for you, right? :P I’m wondering if I should include another off day.
Mine is Sun- Run/weights: back/biceps
Mon- Easy swim
Tuesday- Harder swim
Wednesday: Light Run/weights: Tricep/chest
Thursday: Off
Friday: swim or run and weights: legs/shoulders
Saturday: Hard swim or run
The set schedule really does help with sticking with it. It’s not an “I could”, it’s a “I’m going to!”
Also, what helps me is having my running or swim stuff laid out in the morning, so I see it there and can’t glance it off.
Also, I am addicted to your blog now! Especially the recipes :)
I do that too (putting out workout clothing) and sometimes I sleep in it if I’m getting up by 5:15am
I am obsessive about this – having the clothes out makes me feel committed and half way there. If it is a weekend and I can just run when i get up, I consider it a luxury to not have to lay my clothes out the night before! It is all a matter of perspective :-)
BTW – your workout routine is inspiring – I tend to get too into running all the time and know I should mix it up more. I love to get the outside time though and it is the easiest thing to do. I do cut back in the winter and hope to increase my yoga time and take a zumba class once in awhile. I live in a small town so no other class options really – plus love to get my workout done very early – even on days off – so class schedules do not appeal too much. Would LOVE to try hot yoga though!
I also always journal my workouts. What I did and how I did during the workout. That is the best way to see your progress. Ervery other day I do a Bodyrock workout and once a week I go to ashtanga yoga. And every single day I do a lot of walking to discover Paris!
“Journaling” work outs is such a good idea!
I usually do:
1 day yoga (can be hard or easy, I use yogatoday free videos so it is always a wild card)
1 day bootcamp class at the gym
1 day weight training plus 15 minute cardio
1 day anything goes (Could be workout video/more yoga/or another weight training day)
I currently have two off days, but its nearly a mile walk to work from the subway, plus I walk the dog most nights so even my off days include about 2 1/2 miles of walking minimum. I always work out at night because I have to wake up for work at 7 am and there is NO WAY I would stick to a gym routine if I had to do it at 6 am. At the end of the day my butt is usually sick of sitting, so nothing feels better than a post-dinner work out! My only struggle is I will sometimes take my rest days Tues-Wed instead of spreading them out.
Ohhh, that’s something I desperately need to do. Now that it’s getting colder and darker with every passing day here in Munich, it’s so hard to get out of bed and get moving in the wee morning hours! Your schedule has inspired me to make a plan for how to stay fit until the spring thaw arrives. Thanks for sharing – keep us posted about how your schedule is working out for you!
I love that you’re brining back some fitness posts!
I can totally relate to the dark, cold morning feeling! My boys get up an hour earlier this year too – and I run before I get them up – it can be tough to get out of bed in the middle of the night when it is cold and dark and my flannel sheets are so warm and cozy!!!
BTW – made your pumpkin brownie cupcakes for a pumpkin carving party last night – they were a hit. I made lots of mini ones too – perfect little treat! Thank you :-)
Glad to hear they were enjoyed Suzanne :)
Good for you for rocking those runs! I bet it sets a positive tone for your entire day.
I’m also glad to see another fitnesss post – this has motivated me to write up my own workout schedule.
Now I just have to try to follow it. Even though I can’t do the same workouts as you, I don’t feel that
you target “well-suited women”. For the reader who did feel that way, I suggest reading your
previous posts on the comparison trap.
So true on cold weather workouts, so tempting to stay in bed of by the fireplace instead! Great workout plan, love this idea. I need to motivate myself with better winter running great.
Great idea!! I’m going to do this too. And I like your Whittle The Middle workout plan. I’m in Ontario too, so it’s getting dark and CHILLY!!
Hi Angela,
While I have been working out regularly I feel like I have somehow lost the va-va-voom of working out that I experienced while I was in training for the half marathon this year. I love the idea of keeping a workout journal and I have already got a schedule in mind. Thank you for sharing – I hope this will give me back my exercise spark, especially since we are headed into summer here in Australia :)
Amy