Today I’m super excited to introduce a new blog post series, StylishlyFit! Every Sunday I’ll share with you my weekly workout recap (Sunday’s are my rest days) and other fun fitness related things that I’m doing.
I was inspired by Juli from paleOMG and of course Peter, to start this series. Fitness is a large part of my life. Peter and I prioritize workouts into our daily/weekly routine because we spend so much of our day at a desk. Fitness is the way we stop thinking about work, relieve some stress and get our hearts pumping.
Each week I’ll share the workouts I did, a song that motivated me through the week, some nutrition notes, and a fun thing that happened in the week!
August 1 – 7, 2016 Fitness
Once I commit to something I go 100%, an all or nothing mentality; it’s something that I work on because I can be a little extreme. You’ll notice in my schedule that three days out of the week I do doubles, CrossFit, and a home workout. (That’s something I just started this week.) I would like to go to more CrossFit classes but at the moment that’s all we can schedule with our workload.
I do resistance and LISS workouts in the morning at 6:00 am and CrossFit at 4:00 pm.
Last weekend I purchased Kayla Itsines week 13-24 workout ebook. This is the program I’m following for my morning workouts. So far I love it because it’s very structured, it’s simple, and I can do it in our garage gym. I also get to do some exercises that we don’t do in CrossFit. I like the variety that this gives me.
Kayla Itsines Week 13 Resistance (Legs)
- 400m Run
- 20 Jump Squats
- 20 Walking Lunges
- 20 Scorpions
- With Bar
- 20 Front Squats
- 20 Shoulder Press
- 20 Floor Press
- 20 Double Unders
- 20 Singles
- Every 30 seconds for 4 minutes 2 Deadlifts (I did it at it at 155lbs)
- 5×5 Push Press (I did it at it at 65lbs)
- Hand Release Push-ups
- Deck Squats
LISS – 35 minute light jog (2.16 miles)
- 500m Row
- Tuck Jumps
- Air Squats
- Alternate Arm Swing
- Trunk Rotations
- Side Bends
- Split Jumping Jacks
- Toes to Bar
- 6 minutes to find 3 rep max strict press
- 2 minute max effort at 75% of new 3 rep max
- 5×5 Back Squat
- 3×5 per side Kettlebell Snatch
- 3×5 Kettlebell Goblet Squat
- 3 Attempts to complete 100 reps of each movement
- Push Press
- Kettlebell Swings
- Remaining reps goes towards calorie row
Kayla Itsines Week 13 Resistance (Arms)
- 800m Row
- Sandbag Carry 200m
- Wheelbarrow walks with partner
- Muscle Cleans
- Every minute on the minute for 21 minutes
- 6 front squats
- As many reps as possible kettlebell swings
- As many reps as possible pull-ups
- 10 minutes as many reps as possible
- 9 thrusters (I did it at 65lbs)
- 12 burpees
- 100m row
LISS – 32 minute light jog (2.05 miles)
Kayla Itsines Week 13 Resistance (Abs)
- Morning Soccer Skills and agility work with my little sister
- About an 1 of swimming in the pool. Racing across the pool, and active fun.
- Kayla Week 13 Challenges
- First Challenge; 1 minute to do as many reps as possible of; push ups (completed 24), straight leg sit-ups (completed 17) and jump squats (completed 19). Also, held a plank for 53 seconds.
- Second Challenge; complete 1,000 reps of the workouts listed in the sheet. It took me 51 minutes and 12 seconds to complete all reps. I was dead at the end of it; I guess I need to work on my endurance.
Stretching – Rest Day
This week my body has felt more sore than usual. Usually, I run or do some light jogging in the AM but adding the morning workouts has brought a new level of exertion on my body.
By the time Thursday came around, I felt tired, but I realized that I just need to eat more healthy snacks throughout my day. That’s something I’m adjusting for the coming week.
I pulled out my old P90X nutrition plan as my main framework and use the recipes in both P90X and Fit Men Cook. If you haven’t heard of FitMenCook before I highly recommend you check out his videos and blog, he has a lot of delicious recipes that are perfect for meal prepping.
Each week, Peter and I repeat our daily meal plan each day of the week to remove the decision-making requirements for the week. Figuring out what to eat every day used to be very stressful for us, so we found this was a great solution. We no longer say “what do you what to eat.” We buy all our food on Sunday for the next 6 days and prep what we can beforehand. We sometimes go out to eat on a Saturday or Sunday for a meal we normally wouldn’t make at home.
Though we don’t obsess over macro counting, I currently shoot for 40% protein, 40% carbs, 20% fat. I’ve learned that my body needs carbs because I have no energy when I restrict carbs aggressively.
My favorite thing I made this week was the P90X apricot breakfast muffins, delicious!!
Song of the week
I always have music playing, and when I find a song I like I have it on repeat all week.
This week’s song of the week is Heathens by Twenty one Pilots.
We watched Suicide Squads today! I really liked it; I was bummed when I read all the bads reviews about the movie, but overall I thought it was a fun movie.
Polar Fitness Tracker
I bought the Polar Fitness tracker last week. I am obsessed with writing things down, tracking, knowing my progress, what I’ve done and what I’m going to do. I thought I didn’t want one, but then Peter got one and I saw the fitness data and thought, hmm that’s cool. We then bought a Fitbit for Peter’s mom then I bought one for my mom for Mother’s day.
Fast forward about a year later, I finally gave in and got one for me. Since I have a mostly sedentary day, working at a desk, for the most part, I didn’t want a step tracker. So I did some research and asked friends for recommendations, and I found that the Polar M400 would be best for me. It does an accurate job of tracking workouts like CrossFit and tells you how long you sit in a day! Which I discovered was the largest part of my day – eek, bad.
After a week, I like the Polar Fitness Tracker. It breaks down your day into five categories; resting, sitting, then low, medium and high activity intensity. Low activity intensity is like standing and household chores, medium activity intensity is like walking, and moderate outdoor activities, high activity intensity is like jogging, running and other physically intense activities.
The Polar Fitness Tracker gives you a day, week, and month overview and adds up your steps, active time, distance, calories burned and inactivity stamps.
You receive an inactivity stamp when you are inactive for an hour. Inactivity is like sitting at a desk and not getting up for an hour. I received six this week.
For the week, (excluding Sunday, my rest day) I tracked a total of 6 hours and 30 minutes for the workouts listed above.
Medium intensity was 1 hour and 25 minutes. Total low-intensity was 22 hours and 53 minutes.
The Polar Fitness tracker watch doesn’t come with a built-in heart rate monitor; it comes with a chest strap monitor. To track your heart rate you have to wear a chest strap. At first, I thought it would be a little annoying but once you have it on it didn’t bother me. The only time it’s uncomfortable is during push ups.
So far so good, the polar fitness tracker provides more information than a Fitbit and is better at tracking my active and non-active time.
Let me know if you have any questions about what I shared or if you would like to have some other details included about my workouts.
What are you doing for your workouts or nutrition?
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