Happy Monday everyone! How are your workouts going? I find that this time of year is so busy that things like healthy eating and working out tend to fall by the wayside without a plan. Thankfully today is #MotivateMe Monday – a day to plan out and post our fitness and meal plans to help us reach those goals.
This week I’m sharing a whole hodge podge of various things going on in my life. It’s been a fun week that started off with the kickoff of the 25 days of Strength challenge. Every day we do 3 sets of a different strength move for as many reps as we can. I forgot to take pictures of everyday but trust that I did do the exercises. I ordered myself a tripod and remote for my camera from Amazon and the tripod has already arrived so I promise to be better at taking pics in the near future.
Day 3 – Wall sits
Day 4 – Tricep dips
(T-shirt courtesy of Champion Canada)
Here’s the calendar – it’s never too late to join in on the strength fun!
On Tuesday night I had the pleasure of being the guest speaker at the Dundas Running Room’s 10k Running Clinic. I joined the fabulous group of runners for their hill training and led them through a slow warm up run, and taught them some dynamic stretches while sharing the science behind why dynamic stretches are better for performance than static stretches. I then ran some killer hill repeats with them, then we did a cool down run and headed back to the store. Once we were back to the warmth of the store I led the clinic through some static stretches and taught them how to increase range of motion with proprioceptive neuromuscular facilitation (PNF). I had a lot of fun and got to meet some awesome runners.
Wednesday morning I did my wall sits and a great TRX workout at home, then worked from home, then after work my friends Tracy and Amanda picked me up for our annual cross-border shopping trip to Niagara Falls, NY. We hit up K-Mart, Big Lots, and Ollies (where you can get “good things cheap”) that night. We also enjoyed our traditional meal at Chili’s. We also enjoyed the 2 for 1 pints which for this Canadian seems more like two small shots of water (sorry guys but Canadian beer is much stronger):
Thursday morning I woke up and did my tricep dips and a TRX workout while Tracy and Amanda went shopping for food stuffs. They came back to the hotel for me, then we had a hotel breakfast. We then shopped until we dropped – my FitBit says I got 13,000 steps! We filled the van with lots of Christmas goodies for our families and I’m now mostly done my Christmas shopping, yay!
(Supporting the US economy)
Friday I went back to work but took a fitness rest day with the exception of the single leg deadlifts from the 25 Days of Strength challenge.
Saturday was a busy family day. Because the kids had a total of 3 hockey practices, I didn’t get out for my 10 mile run until 3:30 in the afternoon. It was a tough run because it was cold out and getting darker with every step I took. I’m so used to my morning runs where it gets lighter out and I have people to run with that this was an incredible mental game.
After my run, the kids and I put up the Christmas tree:
Finally it was Sunday – another day full of hockey! Brooke had a game at 10:15, Sierra had a game at 12:15 and a practice at 5pm. I took full advantage of hubby having to take Sierra to her evening practice and threw him a surprise birthday party. I picked up the food while hubby was coaching Brooke’s hockey game, then I watched Sierra’s game. After the game hubby took a nap and prepped the food for the party. Then while he was out at the evening hockey practice, 4 families came over to help us celebrate his birthday. I cooked two roasts, roast potatoes, broccoli with cheese sauce and some boiled carrots. We also had Caesar salad and a cupcake cake:
Happy birthday to my hubby!
This is yet another busy week for our family. Brooke has swimming lessons Monday night, I’m going out to MasterChef night Tuesday night (we recreate the TV show and make Julie cook for us), Wednesday night the girls are in a performance at school, Thursday night Sierra has batting practice, hubby has a hockey game, and Brooke is performing at the school, then Friday night we have no plans (how did that happen?). My in-laws are visiting this coming weekend and the girls have a total of 3 hockey practices and 2 hockey games. Whew!
This week’s fitness plan:
Monday: Strength – I’m moving into the base building phase of my training. Squats (25 days of strength), chest press, step back lunges, shoulder press, kettlebell hip thrusts, seated rows, calf raises, lat pull downs and dead lifts.
Tuesday: Side planks (25 days of strength), Speed work – three o’dark thirty 1 mile repeats
Wednesday: Diamond pushups (25 days of strength), Easy 8k at o’dark thirty
Thursday: Lunge jumps (25 days of strength), Strength – Squats, chest press, step back lunges, shoulder press, kettlebell hip thrusts, seated rows, calf raises, lat pull downs and dead lifts.
Friday: Plank holds (25 days of strength), Core strength workout
Saturday: Bicep curls (25 days of strength), 20k or rest? I may need to move the 20k run to Sunday due to hockey and family obligations.
Sunday: Hamstrong bridges (25 days of strength), Rest or 20k? This will most likely be when I can fit the 20k run in.
Now it’s your turn!
Rachel and I would love to read see your training recap and your training plan too, so join Rachel and I by joining the #MotivationMe linkup.
The rules are very simple:
- Every Monday share your fitness, nutrition plan etc by linking them up. All you will need is your post’s URL, and a photo you would like to attach.
- Posts that aren’t related will be deleted.
- In your post, please mention that you’re participating in #MotivateMe Monday link up, and link back to the hosts, Janice – Fitness Cheerleader at FitnessCheerleader.com, & Running Rachel at RunningRachel.com.
- Read what the other linkers, are sharing. Visit at least 2 other bloggers’ posts and share some support by commenting and engaging with each other. The more you support, the more support you will get back.
Have an active and healthy week everyone!!