Week 5 of 24 - Laugh and enjoy life!
It is my prayer that you are able to laugh a little more this week than you did last. That you find a new sense of joy in the mundain or irritants of life. Look at your day, and all that it holds, as an opportunity to find a sense of lightheartedness in whatever might come your way. Laugh with your kids, husband, coworkers, family, friends, etc. There is nothing better than to spend time with someone who truly enjoys life - let yourself be that person!
This is the day the Lord has made, let us rejoice and be glad in it. Psalm 118:24
The diet plan from here on will be based on Chris Powell's book, Choose to lose. You will need a copy and can purchase one on amazon. I got mine on kindle so I could have it now. He does a better job than I can in explaining the theory behind carb cycling and the value of making it your lifelong eating style. He has menus and recipes which will be very helpful to you.
His plan is high carbs one day and then low carbs the next. There are more food options on his list which can be good and bad. The list you have been working from these past 4 weeks has been pretty restrictive in hopes that you recognize that you don't need all the food you thought you did. As we move into this next part of our journey DON'T fall back into old habits! Portion size and food choice are essential to your success - Be selective and don't overeat!
Go with the food list we have been working from until you get a copy of the book.
Monday: Low carb
Tuesday: High carb
Wednesday: Low carb
Thursday; High carb
Friday: Low carb
Saturday: High carb
Sunday: Low carb
Workout schedule:
Monday:
Upper body, core, and cardio, stretch
4 rounds:
5 Push-ups
15 sit-ups
10 up dog/down dog
25 supermans
After you have completed 4 rounds of the above exercises then complete the following:
30 minutes on Bike, row, or Eliptical - make sure this is at a moderate pace, or fast walk
*7 stretches for runners
Tuesday:
Run, legs, core, stretch
10 minute fast walk to warm up
2 rounds:
200m run -
25 walking lunges - keep your chest up and touch your knee to the floor
15 sit-ups
200m run
15 sit-ups
25 box step ups
200m run
25 squats - keep your chest up
15 Sit-ups
200m run
10 minute walk to cool down
*. 7 stretches for runners
Wednesday:
Rest Day - Enjoy the outdoors doing something fun!
Thursday:
Run, legs, core, stretch
10 minute fast walk to warm up
2 rounds:
25 foot bear crawl - Forward and backwards
35 box step ups
25 foot crab walk - Forward and backwards
30 scissor kicks
At the completion of the above exercises then:
Run 3 minutes, walk 1 minute: Repeat for a total of 20 minutes
10 minute walk to cool down
*. 7 stretches for runners
Friday:
45 - 60 minutes of yoga exercises.
There are many options online, or better yet, find a class to try! Take the opportunity to try something new ;-)
Saturday:
Run, Stretch
Walk to warm up for 10 minutes
Run 3 miles! You're at a 5k ;-) (3 minute run 1 minute walk)
10 minute walk to cool down
Stretch
* 7 runner stretches.
http://www.trifuel.com/training/triathlon-training/the-7-stretches-every-runner-should-do
Upper body, core, and cardio, stretch
4 rounds:
5 Push-ups
15 sit-ups
10 up dog/down dog
25 supermans
After you have completed 4 rounds of the above exercises then complete the following:
30 minutes on Bike, row, or Eliptical - make sure this is at a moderate pace, or fast walk
*7 stretches for runners
Tuesday:
Run, legs, core, stretch
10 minute fast walk to warm up
2 rounds:
200m run -
25 walking lunges - keep your chest up and touch your knee to the floor
15 sit-ups
200m run
15 sit-ups
25 box step ups
200m run
25 squats - keep your chest up
15 Sit-ups
200m run
10 minute walk to cool down
*. 7 stretches for runners
Wednesday:
Rest Day - Enjoy the outdoors doing something fun!
Thursday:
Run, legs, core, stretch
10 minute fast walk to warm up
2 rounds:
25 foot bear crawl - Forward and backwards
35 box step ups
25 foot crab walk - Forward and backwards
30 scissor kicks
At the completion of the above exercises then:
Run 3 minutes, walk 1 minute: Repeat for a total of 20 minutes
10 minute walk to cool down
*. 7 stretches for runners
Friday:
45 - 60 minutes of yoga exercises.
There are many options online, or better yet, find a class to try! Take the opportunity to try something new ;-)
Saturday:
Run, Stretch
Walk to warm up for 10 minutes
Run 3 miles! You're at a 5k ;-) (3 minute run 1 minute walk)
10 minute walk to cool down
Stretch
YOU'RE a ROCK STAR!!!!!
* 7 runner stretches.
http://www.trifuel.com/training/triathlon-training/the-7-stretches-every-runner-should-do
Workout was hard, got through it!
ReplyDeleteI heard someone else say the same thing - You guys are doing AWESOME!!!!
ReplyDeleteThanks for the yoga day. I really appreciate the time to reset my mind and body connection. If anyone wants a great home program for yoga, I highly recommend the book "Moving Toward Balance: 8 Weeks of Yoga with Rodney Yee". It is a great resource for beginners as well as dabblers.
ReplyDelete