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 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. :)
I love the Stairmaster too :)
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.
ahhh I know, right? Thankfully I have a pair of padded bike shorts from when I did my triathlon. It def. helped!
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!
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!
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!!!!
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 :)
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!
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. :)
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:)
Thanks for posting this, Angela! I did a hill workout yesterday but just wasn’t feeling it. I’ll give this one a whirl :-)
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!
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!
Love love love Bikram yoga!!!
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!
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.
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.
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 :)
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!!!! :)
Thanks Averie! No celebrations yet…but hopefully soon :)
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!
That’s amazing Susan…good for you! I say do whatever works for you and it certainly sounds like it’s working for you! :)
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!
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!!!!!!!!!!!!!!!!!!!!!!!!!
love the variety of your workout week. rest days included!
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