Week 14 of 24 - What comfort zone?!

More than once this week the topic of "comfort zones" has come up.  It is interesting to think how afraid we can be of stepping outside the box we have so carefully made for ourselves.  Each person's box is a different size, some large and some are small but, none the less, they have us locked in.  Fear of failure, harm, disappointment, etc. have the capacity to keep us from the great things waiting outside of our comfort zones.

Take a deep breath and allow yourself to step outside your box.  Find something that is out of your comfort zone and take a risk.  I'm pretty sure you will find that it usually isn't as bad as you anticipate it to be, and once you have completed whatever it may be you will have a new confidence that will spread throughout all areas of your life.

GREAT THINGS HAPPEN OUTSIDE OF COMFORT ZONES!!!!!

Workout:

Monday: 

Warm up:  5 minute easy bike, full body mobility (swing leg front to back, side to side.  then both arms up and down then side to across your body). get loose 

    Upper body, core, and cardio, stretch

  1.      4 rounds:

           12 push-ups
           5 minute row

           15 sit-ps

           5 minute bike
           15 scissor kicks
           400m run
           12 (per arm) dumb bell rows. https://www.bodybuilding.com/exercises/main/popup/name/one-arm-dumbbell-row

       Cool down on bike, elipticle, or walk

*7 stretches for runners

Tuesday:

    Run, legs, stretch

        10 minute fast walk to warm up, full body mobility

       
        75 walking lunges

         4 mile run
         

        10 minute walk to cool down

*. 7 stretches for runners

Wednesday:

45 - 60 minutes of yoga.

There are many options online, or better yet, find a class to try!

Recommendations:

DVD available on amazon:  "Moving Toward Balance"  8 week yoga with Rodney Yee

You tube:  Yoga for beginners  https://www.youtube.com/watch?v=OQ6NfFIr2jw

Thursday:

    Run, legs, core, stretch

    Warm-up:  5 minute bike, full body mobility

    1.   3 mile run

    2.   50 squats
          50 sit-ups
          50 scissor kicks

       

*. 7 stretches for runners

Friday:

    Upper body, core, cardio, stretch

    5 minute warm up on walk, bike, row, or eliptical.  Full body mobility

    4 rounds
    12 Dumb bell overhead extensions. https://www.youtube.com/watch?v=nRiJVZDpdL0
    30 bicycle kicks
    12 bicep curls
    12 minute row

    5 minute cool done on bike rower or eliptical

    Stretch

Saturday:

    Run, Stretch

    Walk to warm up for 10 minutes, full body mobility

    Run 7.5 miles! - Complete this outside, not on a treadmill ;-)

    10 minute walk to cool down

    Stretch