I’m a mover.
Activity makes me feel good. Strong. Confident. Healthy. Energized.
I’m a dancer, a runner, a yogi, a Pilates devotee, a hiker, a walker, a biker, a lifter.
I feel best when I move everyday. My official workouts consist of 2-4 runs a week, 2-5 yoga practices, 1-2 Pilates workouts, and 3 strength training sessions. My days are also infused with walks, bike commuting, gardening, and, occasionally, spontaneous private dance parties.
On this page I post my workout goals/intentions and track my progress.
September 2011
Weekly goals
3 runs
2 Pilates
Regular yoga and dancing
[week one]
Thursday Short strength training
Friday Biked, walked, and performed
Saturday 5 mile run, 15 minutes yoga
Sunday 2.5 mile run, dancing the night away
[week two]
Monday REST! 2 mile walk
Tuesday 30 minutes Pilates (including arms), taught dance
Wednesday 3.75 mile run
Thursday REST
Friday strength training
Saturday 4.5 mile run, biking
Sunday 4 mile run with sprints, Pilates
[week three]
Monday 45 minutes yoga, 25 minutes strength training, Pilates
Tuesday 4.5 mile run-walk, taught dance
Wednesday
Thursday
Friday
Saturday
Sunday
August 2011
Weekly Workout Goals
- 2-4 runs
- regular yoga
- 3 strength workouts
- 2 Pilates workouts
Week One
Monday 30 minutes Kettlebells, Pilates
Tuesday 4 mile run, 3.6 mile walk, taught dance
Wednesday ?
Thursday 30 minute yoga
Friday 4 mile hike with a heavy pack
Saturday Yoga, 10 minute strength, 15 minutes lap swimming, 4 mile hike
Sunday Walk/hike 6 miles
Week two
Monday 15 minute strength, Pilates, walk and bike
Tuesday 5.6 mile run, dance
Wednesday Zumba, bike and walk
Thursday 35 minutes Tabata strength workout, walk
Friday not much 🙂 some walking
Saturday 90 minute trail run! a few miles walking
Sunday recovered from run, walked 4 miles easy
Week Three
Monday 20 minute Tabata strength workout, Pilates
Tuesday ~5 miles walking, taught dance class
Wednesday
Thursday 40 minutes yoga, 35 minutes tabata strength training
Friday 40 minutes yoga, bike
Saturday 8.5 mile trail run!
Sunday 4 mile hike
Week four
Monday 30 minute tabata strength workout, walk, bike, taught Pilates
Tuesday 4.7 mile run
Wednesday Long walk on the beach, 40 minutes tabata strength and cardio
Thursday 40 minute run on the beach with sprints
Friday bike 25 minutes easy, 6 mile walk
Saturday mat Pilates class, 40 minutes Vinyasa yoga
Sunday 1 hour Vinyasa yoga, dance
Week Five
Monday 6 mile bike, 20 minutes elliptical, Pilates
Tuesday 20 minutes tennis, 15 minutes weights, 1.5 hour hike
Wednesday 45 minutes yoga, Zumba
July 2011
The minimum each week:
- 2-4 runs including one 6 miler
- 3 strength training workouts
- 3 yoga sessions
- 2 Pilates workouts
MISSION: WORK IT
Duration: 5 weeks
Dates: November 29-January 3
Plan:
- 3-4 yoga sessions per week
- 3-4 runs per week
- 3 strength training workout per week
- 1 Pilates workout
Week One
Monday: Rest
Tuesday: 45 minutes strength training with these exercisetv videos 1, 2, 3, 20 minutes of yoga, 2 mile walk
Wednesday: 6.5 mile run, 50 minute vinyasa yoga (Kathy Smith dvd)
Thursday: 45 minute run (4.5 miles more or less), 2 mile walk
Friday: BodyPump, 3.5 mile walk, 20 minutes exercisetv abs, 10 minute cardio
Saturday: 45 minutes Vinyasa, 5.3 mile walk
Sunday: 10 minutes Pilates, 20 minutes upper body strength training, 7 mile run
Weekly Total: 3 yoga sessions, 3 strength sessions (about 2 hours total), 3 runs (18 miles), 1 Pilates session, and lots of walking.
WEEK TWO
Monday: 30 minutes Vinyasa yoga
Tuesday: 35 minutes full body strength training, 4.7 mile run, 2.5 mile walk
Wednesday: 20 minutes Pilates, 2 mile walk
Thursday: 50 minutes full body strength training, 1.5 hour walk
Friday: 4.7 mile run, 25 minutes gentle yoga, 3.5 mile walk
Saturday: 5.5 mile walk, 30 minutes full body strength training
Sunday: 40 minutes slow Vinyasa
WEEK THREE
Monday: 40 minutes strength training, 3.5 mile walk
Tuesday: 5 mile run, 10 minutes Pilates, 1.5 mile walk
Wednesday: 20 minutes strength training, 6 mile walk, 20 minute bike, 1 hour yoga
Thursday: 9.5 mile walk, 20 minutes gentle yoga
Friday: 20 minute strength training, 108 Sun Salutations
Saturday: 5 mile run
Sunday: 45 minutes elliptical, hour walk
WEEK FOUR
Monday: 2.5 mile walk with weights
Tuesday: 3.5 mile walk
Wednesday: 60 minutes strength and cardio
Thursday: 25 minutes elliptical, 15 minutes running sprints, 60 minute gentle yoga, 25 minute walk
Friday: 40 minute run
Saturday: 60 minute run, 20 minute yoga
Sunday: 2 mile walk
WEEK FIVE
Monday: 4 mile walk, 20 minutes kettlebells
Tuesday: 2 mile walk
Wednesday: 45 minutes yoga, 1.6 mile walk
Thursday: 40 minutes strength training, 2 mile walk, 10 minutes yoga
Friday: 24 Sun Salutations, Pilates, walk
Saturday: 1.6 mile walk
Sunday: hour of vinyasa, 15 minutes strength training, hour walk (3 miles)
MISSION 10k PR
Week four
- yoga sessions √√√
- 2 full body strength workouts √√
- 2 easy runs (4-5 miles) √
- 10k in less than 55 minutes!!!!!!!!!!! √√√√√√√√√√√
Monday: SO tired from a 10 hour first day at work, REST
Tuesday: 30 minutes cardio and strength intervals, 40 minutes Baptiste yoga dvd
Wednesday: 1 hour vinyasa class, 4 miles walking
Thursday: 1 hour vinyasa class, 4.2 mile run, 3 mile bike, 2.5 mile walk
Friday: 40 minutes strength and cardio dvd, 2 mile walk
Saturday: 10K in 52 minutes, 4 miles easy walking
Sunday: work and rest
Week three
- long run (7.5 miles) 8.31 miles √
- three yoga sessions √
- 1 Pilates workout √
- 1 easy run (4-5 miles slow and steady)
- 1 run with speed intervals
Monday: 2 mile walk with weight exercises
Tuesday: long run
Wednesday: 40 minute strength and cardio dvd
Thursday: 1 hour Vinyasa class
Friday: 25 minute strength and cardio dvd
Saturday: 6-7 miles of walking
Sunday: REST
Week two
- long run (7 miles) √
- 1-2 speed workouts (run with sprint intervals) √√
- easy run (4-5 miles slow) √
- 3 days yoga √√√
- 2 Pilates workouts √
Monday 4.26 mile run, hour-long vinyasa yoga class, 20 minutes leisurely biking
Tuesday 20 minutes leisurely biking, 1.5 vinyasa yoga class, 1 hour leisurely walk
Wednesday 7.04 mile run, 1 mile walk
Thursday Vinyasa yoga class
Friday Pilates, 4.55 mile run with sprints
Saturday Rest day!
Sunday 3.5 mile run with sprints
- Long run 6.5 miles √
- 2 speed workout runs √
- 1 easy run
- 2 strength workouts √√
- 3 yoga sessions √√
Monday Vinyasa class
Tuesday 6.51 mile run
Wednesday Vinyasa class and “Shred” strength workout
Thursday REST! 3 mile walk
Friday 4.55 sprint interval run, 20 minutes Pilates, few hours walking
Saturday dance class, run, 30 minutes biking
Sunday 3.75 mile walk (REST day)
MISSION GET MOVING
Week six (September 20-26)
- 4 Runs (1 60 minutes, speed work) √√√√
- 4 Yoga Sessions√√√
- Pilates Class
- 2 dvd workouts√√
- Zumba
Monday BodyPump
Tuesday hourlong run
Wednesday 32 minute (3.69 miles), yoga
Thursday “Shred” dvd, bike, 30 minute walk
Friday 4.10 mile run, 30 minutes yoga
Saturday “Shred” dvd
Sunday 4.55 mile run
Week five (September 13-19)
- 4 Runs (speed work!) √√√
- 4 Classes√√√
- Dance class√
Monday hour long run
Tuesday 20 minutes elliptical, 30 run with 20 minutes of sprint intervals
Wednesday PowerPeak class (step and boxing)
Thursday BodyFlow class, 5 minutes rowing machine
Friday BodyAttack class, 12 minute run
Saturday BodyJam class, vinyasa class, 4 mile hike
Sunday Power Vinyasa yoga class
Week four (August 30-September 5)
- 4 yoga sessions √√
- 4 runs (long run at least 50 minutes) √√
- 6 days arms/abs √√√
- Zumba/interval/cardio dvd workout √
Monday
55 minute run, 15 minutes upper body exercises with light handweights
Tuesday
45 minute run, Pilates, yoga
Wednesday
Mom’s classes! yoga, abs, weights, cardio
Thursday
Friday
Saturday
Sunday
Week three (August 23-29)
- 4 runs(at least 35 minutes and a “long run” of 45 minutes or more)
- 6 days abs/arms
- 4 yoga sessions
- 1 interval or cardio dvd workout
Monday
Rest! Spent the day in Charlottesville and in the car.
Tuesday
Yoga, 30 minutes on the elliptical, 50 push ups
Wednesday
30 minute yoga dvd, 35 minute run, no abs/arms 😦
Thursday
15 minute interval workout, 50 push ups
Friday
50 minute trail run, 150 crunches (variations)
Saturday
35 minute run, 20 minute power walk, 50 push ups, 3 sets bicep curls, tricep extensions, bent over rows
Sunday
yoga, 20 minutes Pilates dvd, 45 minute hilly power walk
Week two (August 16-22)
- 4 runs (at least 35 minutes and one run with sprints)
- 1 cardio dvd or interval workout
- abs/arms (everyday)
- 5 yoga sessions
10 minutes Pilates, 35 minute run
Tuesday
yoga, 4 mile beach walk
40 minute run, boogie boarding (arms!)
rest, harvest!
Friday
40 minute run, abs, walking around the Fair
Saturday
yoga dvd, cardio/weights dvd
Sunday
40 minute run with 15 minutes of sprints
JULY GOALS
Alrighty, nearly one week into July and it is time to get some goals down in writing.
Due to my illness and slow recovery my goals this month are broader and more focused on food than exercise. I am still feeling extremely fatigued and often sore and achy. As the month goes on and I get healthier and stronger I will be adding back in some exercise goals.
- Eat greens 2-3 servings a day minimum and a variety (not all salad greens, not all spinach, etc.).
- Practice mindful eating Eat slowly. Chew, chew, and chew some more. Be really in tune with hunger and stop eating when 70-80% full.
- Eat berries regularly These little bits of deliciousness are high in antioxidants and great for my struggling immune system.
- Stretch EVERYDAY at least a little bit.
- Exercise Everyday at least a wee bit. A walk, arms/abs, yoga, some bit of focused exercise.
- Record Exercise
I am looking forward to getting back to my abs/arms and anticipate feeling strong enough in the next day or two. When I get back to it I will add that to my goals list also.
JUNE GOALS
- Abs/arms everyday (alternating workouts) *Push up variation challenge added June 15*
check out the “do a little daily” post for more on these workouts
- Minimal refined sugar intake (no more than once a week)
(this is mainly for immune system reasons but more on my opinion of the white stuff to come)
- Food/exercise journal-log food intake and exercise output everyday
- Run 2.5 hours per week or 4 runs per week (added June 15th)
This sounds easy enough but I know that this first week is going to be the hardest! June 1st (tomorrow) we leave Kathmandu for a 7 day driving tour of Tibet. For the first few days we will be staying in dorms so my roomies will just have to get used to the travel mat. After Tibet we spend 45 hours on a train to Chengdu, China…hum, I will have to get really creative. Also, we will be taken to restaurants for the next week rather than choosing where to eat so the diet should be interesting. I will post it all here and we’ll see how I do!
Food and Exercise Journal
Things that are an everyday part of life I won’t necessarily post each day.
I start every morning guzzling water and continue throughout the day, consuming 2-4 liters.
Breakfast is followed up by a multi-vitamin and a grapefruit seed extract pill (to keep the insides healthy while traveling through all these “developing countries”). Lately I have been taking some garlic pills and vitamin C before bed to keep up the immune system under the stress of travel.
Gracefulfitness 