Week 3 of 24!
I hope you have had a GREAT week and are looking forward to moving ahead into week 3! You will notice that the exercises look familiar, which is what I am hoping. There are more reps but moves that you should now be comfortable/familiar with. If you are consistent in doing them you WILL see progress!!!! I look forward to hearing how you are doing.
We'll go through the carb cycle with this list of foods for 2 more weeks and then we'll move on to a more sustainable cycle/food program.
Lean Protein:
Eggs
Tuna
Chicken breast
Halibut
Lean Turkey breast
Lean steaks
Lean Ground beef
Beans
Complex Carbohydrates w/starch:
Brown Rice
Corn Tortilla
Baked potato
Yams/Sweet potato
Oatmeal
Complex Carbohydrates w/out starch
Spinach
Kale
Celery
Cucumber
Broccoli
Asparagus
Green beans
Zucchini
Lettuce
Onions
Bell Peppers
Monday: Lean protein, 25 carbs of your choice
Tuesday: Lean protein, 50 carbs of your choice
Wednesday: Lean protein, 50 carbs non/starchy
Thursday: Lean protein 125 carbs of your choice
Friday: Lean protein, 0 carbs of your choice (You can eat REALLY low carb veggies on this day)
Saturday: Lean protein, 0 of carbs of your choice (You can eat REALLY low carb veggie on this day)
Sunday: Lean protein, 25 carbs of your choice
Monday: Lean protein, 50 carbs non/starchy
Note: If you eat salad be very selective on the salad dressing. Balsamic vinegar is a good choice.
Workout schedule:
Monday:
Upper body, core, and cardio, stretch
4 rounds:
5 Push-ups
5 minute bike, elliptical, row, or fast walk
10 mountain climbers
20 Scissor kicks (count is 1,2,3,4 = 1)
5 minute bike, elliptical, row, or fast walk
20 supermans
*7 stretches for runners
Tuesday:
Run, legs, stretch
15 minute fast walk to warm up
2 rounds:
200m run -
10 walking lunges - keep your chest up and touch your knee to the floor
200m run
10 sit-ups - make sure that you do not pull your head up with your hands, try to use all stomach
200m run
10 squats - keep your chest up
200m run
10 minute walk to cool down
*. 7 stretches for runners
Wednesday:
Upper body, core, cardio, stretch
4 rounds:
7 triceps dips
5 minute bike, elliptical, row, or fast walk
10 bicycle (laying on your back place your hands under your butt. Lift your legs slightly off the floor and while keeping them low make the motion of pedaling a bike. This should be all stomach
5 minute bike, elliptical, row, or fast walk
20 second plank hold
make sure that the 5 minute cardio section is done at a pace that gets you breathing. Not out of breath but enough that you can not easily carry on a conversation.
*. 7 stretches for runners
Thursday:
Run, legs, core, stretch
15 minute fast walk to warm up
3 rounds:
2 minute run
15 foot bear crawl
2 minute run
10 box step ups - find a box, step, or something to step up on that is approx. 12 inches
2 minute run
15 foot bear crawl
2 minute run
10 dynamic prone plank
10 minute walk to cool down
*. 7 stretches for runners
Friday:
Upper body, core, stretch
4 rounds:
10 reverse flys with small water bottles
10 inch worm
5 push ups
10 side plank
8 minute bike, elliptical, row or fast walk
*. 7 stretches for runners
Saturday:
Run, Stretch
Walk to warm up for 10 minutes
Run 2 mile (3 minutes run 1 minute walk)
Stretch
* 7 runner stretches.
http://www.trifuel.com/training/triathlon-training/the-7-stretches-every-runner-should-do
We'll go through the carb cycle with this list of foods for 2 more weeks and then we'll move on to a more sustainable cycle/food program.
Lean Protein:
Eggs
Tuna
Chicken breast
Halibut
Lean Turkey breast
Lean steaks
Lean Ground beef
Beans
Complex Carbohydrates w/starch:
Brown Rice
Corn Tortilla
Baked potato
Yams/Sweet potato
Oatmeal
Complex Carbohydrates w/out starch
Spinach
Kale
Celery
Cucumber
Broccoli
Asparagus
Green beans
Zucchini
Lettuce
Onions
Bell Peppers
Monday: Lean protein, 25 carbs of your choice
Tuesday: Lean protein, 50 carbs of your choice
Wednesday: Lean protein, 50 carbs non/starchy
Thursday: Lean protein 125 carbs of your choice
Friday: Lean protein, 0 carbs of your choice (You can eat REALLY low carb veggies on this day)
Saturday: Lean protein, 0 of carbs of your choice (You can eat REALLY low carb veggie on this day)
Sunday: Lean protein, 25 carbs of your choice
Monday: Lean protein, 50 carbs non/starchy
Note: If you eat salad be very selective on the salad dressing. Balsamic vinegar is a good choice.
Workout schedule:
Monday:
Upper body, core, and cardio, stretch
4 rounds:
5 Push-ups
5 minute bike, elliptical, row, or fast walk
10 mountain climbers
20 Scissor kicks (count is 1,2,3,4 = 1)
5 minute bike, elliptical, row, or fast walk
20 supermans
*7 stretches for runners
Tuesday:
Run, legs, stretch
15 minute fast walk to warm up
2 rounds:
200m run -
10 walking lunges - keep your chest up and touch your knee to the floor
200m run
10 sit-ups - make sure that you do not pull your head up with your hands, try to use all stomach
200m run
10 squats - keep your chest up
200m run
10 minute walk to cool down
*. 7 stretches for runners
Wednesday:
Upper body, core, cardio, stretch
4 rounds:
7 triceps dips
5 minute bike, elliptical, row, or fast walk
10 bicycle (laying on your back place your hands under your butt. Lift your legs slightly off the floor and while keeping them low make the motion of pedaling a bike. This should be all stomach
5 minute bike, elliptical, row, or fast walk
20 second plank hold
make sure that the 5 minute cardio section is done at a pace that gets you breathing. Not out of breath but enough that you can not easily carry on a conversation.
*. 7 stretches for runners
Thursday:
Run, legs, core, stretch
15 minute fast walk to warm up
3 rounds:
2 minute run
15 foot bear crawl
2 minute run
10 box step ups - find a box, step, or something to step up on that is approx. 12 inches
2 minute run
15 foot bear crawl
2 minute run
10 dynamic prone plank
10 minute walk to cool down
*. 7 stretches for runners
Friday:
Upper body, core, stretch
4 rounds:
10 reverse flys with small water bottles
10 inch worm
5 push ups
10 side plank
8 minute bike, elliptical, row or fast walk
*. 7 stretches for runners
Saturday:
Run, Stretch
Walk to warm up for 10 minutes
Run 2 mile (3 minutes run 1 minute walk)
Stretch
* 7 runner stretches.
http://www.trifuel.com/training/triathlon-training/the-7-stretches-every-runner-should-do
Thank you for helping us take the next step. I do have a question for the group. What has helped you add this to your daily schedule? I find that even after two weeks doing the program I am still working out late in the evening/night. I would love to know what others are doing with creative scheduling ideas.
ReplyDeleteGreat question! Establishing a routine that fits every day within your schedule is essential but can also be difficult. For me I have to get it done in the morning for 2 reasons. One because I am a morning person and two I never know what the day might hold that will keep me from fitting it in. I suggest you find 1 hour in the day that you can set aside specific for working out. Try holding to this hour every day for one month and then evaluate if it is reasonable. Give it time to become routine.
DeleteFor me working out before work has been key, otherwise I am just too tired at night.
ReplyDeleteAs good as my intentions are, working out in the evening is always a struggle. I'm fortunate to have a 5:30 a.m. workout partner - meeting her everyday keeps me going! Find a workout buddy, it makes all the difference!
ReplyDeleteMy time for myself is late afternoon, I've meet all my obligations for the day, so this is a gift to myself. Makes all the difference.
ReplyDeleteThanks for sharing what is working for each of you. I am still trying to find the just right time slot. I keep trying for the morning option but seem to get derailed before my feet hit the floor. Once I feel more settled with adding the workouts, I hope to focus more on the dietary plan. Reading about your personal victories is really motivating and encouraging. Thank you so much for sharing.
ReplyDeleteI have to do it in the morning otherwise it doesn't happen. And having a good partner helps. I don't want to disappoint her so I am more likely to get out there even if I'd rather sleep longer.
ReplyDeleteCan't believe it's already Friday, I'm feeling stronger and stronger each day I complete my workout. I'm really going to focus on my diet, my body is already changing just in three weeks. I only have two weeks of class, then I really can give my all. Amazing to me how my core feels stronger in such a short time. Thank you Terree, not only are you an amazing sister in law but coach!!!!
ReplyDelete