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Well Trained Bodies - 3/26/17


Granny_Weatherwax
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Welcome to a new week. A week which we are going to own!

 

Whether we have been ill, injured, or just living life, I challenge all of us to set a fitness goal and an eating goal for the week and to post updates.

 

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My Goals:

Fitness - strength training X4

Eating - no processed sugars (candy, hot chocolate, etc)

 

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Today has been okay so far. I had eggs and bacon for breakfast, along with my chai. I had veggie crisps as a snack on the way to the City for tennis. For lunch, I had a small white corn tortilla with peanut butter and jelly (no sugar added). For exercise (so far) I played ladies singles tennis (two sets; 90 mins). I"m going to have an apple and then go to the gym for some strength training.

 

6 weeks until my family get together. I really want to be down a few pounds. 

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I decided to rest from exercise this weekend due to some tendinitis acting up in my shoulder. Today I felt much better and was actually itching to workout. I didn't due to the reason above but I have to say, I was really surprised that I wanted to workout! I don't think I have ever felt that way. EVER.

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Today has been okay so far. I had eggs and bacon for breakfast, along with my chai. I had veggie crisps as a snack on the way to the City for tennis. 

 

I want more details on your tennis! ;)  How is it going with the City leagues? Are you getting to spare for teams? Are you a permanent member of a team? 

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My goals this week are to stay active somehow. It's going to get "warm" (as in 50 degrees F, NOT 80! :laugh: ), and we have had rain today, so I'm not sure how the skiing will be. I really want to get in a few more ski sessions this month.  I'm hoping to get in a couple sessions of tennis, too. No competitive league matches this week on the schedule, though. I may be able to get my road bicycle up and functional, if the roads are looking clear.

 

 

Edited by wintermom
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My goal for the week is get as ready as possible for the competition next Sunday, which for me means 5 days of fencing, then break on Saturday.

 

Today I planted a hundred or so gladiolus bulbs, and then took my son to a competition. For me in involved 4 hours of standing and walking. I am totally exhausted now. On the positive side, I met another mom who will be fencing with me on Sunday. Given how few people fence, I am very excited.

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My goals this week are:

 

To workout every day, no matter how I'm feeling.

To cut back on bread and Lara bars.

To do more intense leg work on weight days (I have been doing one compound exercise and one isolation exercise. I want to make it two compound exercises and one isolation exercise.)

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My goals are  

Get into the gym 3 times, despite my schedule being weird this week.

Focus on hamstrings, since they feel very out of whack with my quads, and I'll be damned if I'm going to mess up my knees at this stage!

Eat well without counting every bite of food.  My week of counting went fine, but I stuck to pretty boring foods so I wouldn't have to measure tons of ingredients or do a bunch of extra math.

Stretch more.  I'm not too terrible with that, but I could do better.

 

1 gym day down. Hit 350cal in 40 minutes and started the week with slight weight increases on all upper body stuff.  Feel like a million bucks, but now I'm running late for a meeting, lol.

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My goals this week are:

 

To workout every day, no matter how I'm feeling.

To cut back on bread and Lara bars.

To do more intense leg work on weight days (I have been doing one compound exercise and one isolation exercise. I want to make it two compound exercises and one isolation exercise.)

 

I never knew what Lara bars were until in the grocery store looking for my Cliff bar. Those types of bars are very addictive! I've limited my Cliff bar to only after skiing. I think it's part of the reason I want to ski everyday!  :laugh:

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My goal for the week is to workout 3 times. I'm not going to worry about the intensity level or type of workout. I just need to get back into the habit of prioritizing workoits

 

I think that is a really smart way to go about it. I know in the past, I have ended up with "nothing" because of an "all or nothing" approach. In my old age (hopefully with some wisdom), I've concluded that consistency is the most important thing to maintain. It keeps your mind in the game and keeps a habit going. 

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Goals: 

 

Cardio 4-6 times

Weight lifting 2-3 times

Stretching: It's the category of exercise I'm least likely to do. Since hamstrings are my tightest muscle, I will commit to one 30 sec hamstring stretch after any exercise. I'm going to an exercise physiologist today for evaluation of chest/shoulder strength, range of motion, etc. so I'm sure I'll end up with shoulder stretches, too. 

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Please don't hate me for asking this because I know several of you are frustrated with the scale. My real goal is waist circumference in a healthy place, but inches go down slower than pounds, so pounds are a good indication for me of some progress. 

 

I was trying to lose from a 7 lb weight gain after a 60 lb. weight loss that I've been able to keep off for a few years (with one other more significant scale creep that I fought back down from) 

 

Have any of you seen no or minimal progress via the scale and then suddenly had a significant drop? My weight fluctuated over the past month between showing a 1 to 3 pound weight loss (3 pounds one day, then back up to only -1 the next, etc.) 

At the beginning of last week, I was back from travel so weighed in at only -1. That dropped to -2 for a couple days, which is where I would have guessed it should be. Suddenly, this weekend, it dropped to -5 or -6 (from baseline)  for 3 days in a row. I am sick with a cold and may not have eaten quite as much, but it's not a significant decrease either. I have exercised much less. Go figure.

 

Has anyone experienced that before? 

 

 

 

Edited by Laurie4b
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Please don't hate me for asking this because I know several of you are frustrated with the scale. My real goal is waist circumference in a healthy place, but inches go down slower than pounds, so pounds are a good indication for me of some progress. 

 

I was trying to lose from a 7 lb weight gain after a 60 lb. weight loss that I've been able to keep off for a few years (with one other more significant scale creep that I fought back down from) 

 

Have any of you seen no or minimal progress via the scale and then suddenly had a significant drop? My weight fluctuated over the past month between showing a 1 to 3 pound weight loss (3 pounds one day, then back up to only -1 the next, etc.) 

At the beginning of last week, I was back from travel so weighed in at only -1. That dropped to -2 for a couple days, which is where I would have guessed it should be. Suddenly, this weekend, it dropped to -5 or -6 (from baseline)  for 3 days in a row. I am sick with a cold and may not have eaten quite as much, but it's not a significant decrease either. I have exercised much less. Go figure.

 

Has anyone experienced that before? 

 

Yes. All the time. I'm not on a "diet" at all, but I am looking at my weight most mornings before breakfast just to observe. I'll have 1 - 3 pound fluctuations for no apparent reason all the time. What is interesting, though, is the overall trend. If you plotted your weight on a graph everyday for 4 months, then drew a line to show the overall trend (up, down, or flat), you'd probably get a pretty good idea of whether you are on a weight loss, weight gain or weight stable trend.

 

What this line won't tell you, though, is what is actually happening to your body's composition. For example, did the weight gain occur because of increased muscle mass, fluid or change in fat. Did the weight loss occur because of muscle decrease, fluid decrease or increase in fat. Or some other combination of these and other factors.

Edited by wintermom
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Laurie- yes, I have had a sudden drop. Sometimes from being sick and getting a bit dehydrated. Sometimes if I'm not working out it is b/c my muscles aren't holding onto extra fluid from soreness. Sometimes it is hormonal. Sometimes you don't lose at all for a while and bam it will drop a couple of pounds. Hard to say what it is in the short term, you'll have to wait to see if it sticks or it was just temporary. 

 

I made it home at 8pm from my children's yoga training, having left at 9:30am Friday, I was absolutely exhausted, I hardly slept and there was so much to the training. Plenty of physical stuff as we practiced all the things we will be teaching the kids. I also did my strength circuit Sat. Thankfully I slept last night, I feel human again but I am reserving the option of taking a nap if I feel I need it.

 

This weekend is my last weekend of 200hr. Yoga Teacher Training, so it will be another busy one.

 

plans- 

walks- 3x( We managed a small one this morning before the rain, Wed & Thurs it is supposed to rain all day)

yoga- 5x (at least 1x at home practicing what I will teach Sun and 1 class Fri. & 3 more on Sat during training

strength stuff- 3x at home- 2x classes- Thurs will be a mix of aerial, wall & who knows what else; Fri- will be functional movement class

 

food: 

lots of veggies, minimal processed foods/sugar(occasional dark chocolate and bits of sugar in things like salad dressing), paleoish but with lots of potatoes and fruit for starches.

 

I am hoping to hit a particular number on the scale this week. I seem to be continuing to drop steadily, i just got back my thyroid tests Fri. and my levels are right about where they should be, although my hormones are a bit off again(Ugh), I am sure that is why my weight is coming down again, I'm hoping it keeps up until I get to where i want to be but we'll see what weight my body thinks it should be :)

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I never knew what Lara bars were until in the grocery store looking for my Cliff bar. Those types of bars are very addictive! I've limited my Cliff bar to only after skiing. I think it's part of the reason I want to ski everyday!  :laugh:

 

 

I got so excited when I first discovered Lara bars, because they are just fruit and nuts (except the flavors that have chocolate chips), no added sugars of any kind (no table sugar, honey, brown rice syrup, whatever), just fruit.  They started out an occasional treat.  They ended up being a daily thing.  And even if they are made from fruit, the thing is, dates pack a lot of natural sugars.  So I think the daily Lara bar might help explain why the scale is where it is!

 

I accidentally "helped" myself on the goal to reduce bread.  Yesterday I did my grocery shopping at a different store (trying to save some money) and in learning my way around the store I forgot to scrutinize labels like I usually do.  So... lunch today, I made myself a sandwich with turkey and a whole wheat bagel.  Took one bite and nearly gagged it was so sweet.  Second ingredient on the bagels' ingredients list, of course, SUGAR.  I threw the bagel in the trash and ate the turkey.

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I got so excited when I first discovered Lara bars, because they are just fruit and nuts (except the flavors that have chocolate chips), no added sugars of any kind (no table sugar, honey, brown rice syrup, whatever), just fruit.  They started out an occasional treat.  They ended up being a daily thing.  And even if they are made from fruit, the thing is, dates pack a lot of natural sugars.  So I think the daily Lara bar might help explain why the scale is where it is!

 

I accidentally "helped" myself on the goal to reduce bread.  Yesterday I did my grocery shopping at a different store (trying to save some money) and in learning my way around the store I forgot to scrutinize labels like I usually do.  So... lunch today, I made myself a sandwich with turkey and a whole wheat bagel.  Took one bite and nearly gagged it was so sweet.  Second ingredient on the bagels' ingredients list, of course, SUGAR.  I threw the bagel in the trash and ate the turkey.

 

I can relate because I'm pretty much addicted to Quest bars.  They help me a lot as far as not giving in to temptations with sweets, but I eat way too many of them.

 

I was researching whole wheat tortillas recently and found that a popular brand has a lot of sugar in it.  I was glad I read that because I wouldn't have hesitated to buy them at the store.

 

Ran this morning and did upper body.  Struggled with eating last night a little and am back on track today (for now!).  

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I can relate because I'm pretty much addicted to Quest bars.  They help me a lot as far as not giving in to temptations with sweets, but I eat way too many of them.

 

 

 

 

I ate Quest Bars a lot when I was doing low-carb.  They're pretty good!  

 

 

 

I was researching whole wheat tortillas recently and found that a popular brand has a lot of sugar in it.  I was glad I read that because I wouldn't have hesitated to buy them at the store.
 

 

 

It's really frustrating, not to mention surprising, how many products have "hidden sugar".  Like ranch dressing.  Why would I want ranch dressing to be sweet?!?

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Attempted to do a workout DVD, 3 month old woke up hungry 3 minutes in! Grrr bad timing. Once the kids are in bed I'm going to attempt a quick 20 workout before winding down for the night. If I don't get it in then I'll work out first thing in the morning when dh is able to tend to the kids

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Yesterday was a rest day. Today I went to class where we did a torturous loop involving running up and down hills, burpees and sprints four times. The other exercises weren't bad in comparison. Then I went straight to the grocery store and home. I managed to hit my step goal before noon today, and that doesn't count the steps I took in the grocery store because my dumb activity tracker doesn't pick up my steps when I'm pushing a cart. In a little while dh is going to work out, I will probably just walk on the treadmill set at an incline.

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Cardio day:  step-mill.  I survived!   :laugh:

 

Tough!

 

 

Attempted to do a workout DVD, 3 month old woke up hungry 3 minutes in! Grrr bad timing. Once the kids are in bed I'm going to attempt a quick 20 workout before winding down for the night. If I don't get it in then I'll work out first thing in the morning when dh is able to tend to the kids

 

I remember those days...so frustrating!  

 

 

Yesterday was a rest day. Today I went to class where we did a torturous loop involving running up and down hills, burpees and sprints four times. 

 

That would make me cry.  

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Hiked today for an hour. 

 

I am trying to figure out a way to hike my cardio when hiking. I already walk about as fast as I can on the trail and ds is very tall and long legged and takes long strides, so I am not lollygagging, but typically my heartrate is in the 90s to like 102. Today, ds outfitted me in a backpack with aluminum frame with 20 lbs in it and I still didn't quite get to 70% of max plus my shoulders and coccyx hurt. Argh. 

 

I had a consult with an exercise physiologist and got some tips for working on my push-ups to try to bump up the number I can do. 

 

The cold seems to be on the upswing. 

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strength workout and short walk today

 

Has anyone done a crossfit class? My body pump instructor today (also a crossfit instructor) is leading a kettlebell interval class tomorrow. She said she would incorporate a lot of crossfit stuff. Sounds fun, in a scary sort of way. :)

I did CF on my own and then a 6 wk intro session, at which point i decided it was not for me. It can be very intense, my only advice would be to remember to listen to your body, if something feels bad or you start feeling sick(it is a goal of some to make newbies throw up), you can stop at any time, your body, your body your choice (some of those workout leaders can be rather bossy, don't let them. 

Edited by soror
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Fencing was very disappointing today. I totally lost to a couple of people I usually was on level with. And I don't even know what went wrong. Plus my equipment is acting up, and again, I have no idea what to blame. I need to fix everything by Sunday, and I don't have testing equipment.

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Today was a cardio day (supposed to be Sweat B from P90, according to the schedule).

Instead, I went for a walk with my kiddos...and we even jogged/raced a bit and it felt great!  The last time I tried to run it was awful, but today, all I could think was, "This isn't bad at all!  My workouts are actually DOING something!"*

 

*Which was encouraging since I've not "seen" any other results, scale or size-wise. I'll take better stamina/endurance, any day! 

:party:

Edited by alisoncooks
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Fencing was very disappointing today. I totally lost to a couple of people I usually was on level with. And I don't even know what went wrong. Plus my equipment is acting up, and again, I have no idea what to blame. I need to fix everything by Sunday, and I don't have testing equipment.

 

Bummer! Hope you get it straightened out!

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Yesterday was a rest day. Today I went to class where we did a torturous loop involving running up and down hills, burpees and sprints four times. The other exercises weren't bad in comparison. Then I went straight to the grocery store and home. I managed to hit my step goal before noon today, and that doesn't count the steps I took in the grocery store because my dumb activity tracker doesn't pick up my steps when I'm pushing a cart. In a little while dh is going to work out, I will probably just walk on the treadmill set at an incline.

 

MIne interpreted the vibrations as "taps" and thought I was putting it into "sleep" mode.  :glare:  

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Hiked today for an hour. 

 

I am trying to figure out a way to hike my cardio when hiking. I already walk about as fast as I can on the trail and ds is very tall and long legged and takes long strides, so I am not lollygagging, but typically my heartrate is in the 90s to like 102. Today, ds outfitted me in a backpack with aluminum frame with 20 lbs in it and I still didn't quite get to 70% of max plus my shoulders and coccyx hurt. Argh. 

 

 

 

I would ditch the backpack and replace it with a water bottle carrier around the waist so you can hydrate along your route. In cross-country skiing my heart rate soars during inclines. Can you find hilly terrain to hike on? You don't have to do hills for every hike, and your hike might be at the local toboggan/ski hill for certain days. Think of cross-country runners and their training. They run up and down hills for much of their training. Perhaps you can find out where a local team trains and walk/hike those areas instead of running them.

Edited by wintermom
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I would ditch the backpack and replace it with a water bottle carrier around the waist so you can hydrate along your route. In cross-country skiing my heart rate soars during inclines. Can you find hilly terrain to hike on? You don't have to do hills for every hike, and your hike might be at the local toboggan/ski hill for certain days. Think of cross-country runners and their training. They run up and down hills for much of their training. Perhaps you can find out where a local team trains and walk/hike those areas instead of running them.

 

The issues are 1) where I like to hike the most (by water and it's flat) and 2) who I am likely to be hiking with (and they aren't in the same cardio shape as I am unless they are one of my teens) So I really want to figure out how to increase my cardio while walking on flat land at a brisk walk pace. 

What hills there are on hiking trails are not all that steep and there are still a lot of flat parts and downhills, so I prefer to just stick by the water which is pretty and I see a lot of wildlife.  (We are lucky to have a really steep, long hill in our neighborhood which makes for good sledding and I sometimes walk up and down, up and down, up and down the same hill. Can't do it too often cuz it's pretty boring!) 

 

I think I may go by REI and see if a pack designed for a woman would be more comfortable. I wonder if the ones designed for men distribute weight differently or something. 

 

Your workouts always sound tremendously fun! 

Edited by Laurie4b
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The issues are 1) where I like to hike the most (by water and it's flat) and 2) who I am likely to be hiking with (and they aren't in the same cardio shape as I am unless they are one of my teens) So I really want to figure out how to increase my cardio while walking on flat land at a brisk walk pace. 

What hills there are on hiking trails are not all that steep and there are still a lot of flat parts and downhills, so I prefer to just stick by the water which is pretty and I see a lot of wildlife.  (We are lucky to have a really steep, long hill in our neighborhood which makes for good sledding and I sometimes walk up and down, up and down, up and down the same hill. Can't do it too often cuz it's pretty boring!) 

 

I think I may go by REI and see if a pack designed for a woman would be more comfortable. I wonder if the ones designed for men distribute weight differently or something. 

 

Your workouts always sound tremendously fun! 

 

A good quality backpack with a strap around your waist would probably work out well. It might provide more strength building than cardio, though. You could also skip a pack and do some light running along the flat trail for more cardio. If you have issues with running, try a super fast walk. You can also carry ski poles to increase your work-out intensity. 

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A good quality backpack with a strap around your waist would probably work out well. It might provide more strength building than cardio, though. You could also skip a pack and do some light running along the flat trail for more cardio. If you have issues with running, try a super fast walk. You can also carry ski poles to increase your work-out intensity. 

 

Yesterday, the pack was ds's with an aluminum frame, hip strap, shoulder strap. It didn't work well for me. I think it may have just fit wrong. 

 

I used to carry more than that as part of my body weight, so I think it's still cardio! ;)  I think as long as I am in a certain range (shooting for 70% of max) I'm in cardio improving range. I'm sure it adds strength , too, but doesn't get into anaerobic range. 

 

I absolutely could run if it wasn't rude to leave my hiking partner behind. Oops. 

 

When I have looked into the nordic poles for hiking (for this very reason) I was told they take intensity away from the cardio, not add it to the cardio. I got different answers on this forum and I think I also called a dealer of the nordic poles, who said it reduces effort. I gave up at that point. I thought they had been designed for cross-country skiiers to practice in the summer and would kind of defeat much of the point if they reduced effort but whatever! 

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My goals this week are:

 

To workout every day, no matter how I'm feeling.

To cut back on bread and Lara bars.

To do more intense leg work on weight days (I have been doing one compound exercise and one isolation exercise. I want to make it two compound exercises and one isolation exercise.)

 

I am trying to eat more Larabars, as I'm trying to get more dates in my diet. I really don't like dates.

 

I'm focusing on my yoga and stretches as I try to cajole this baby to rotate anterior and come out soon. I'm trying to at least go on a walk, but I have let go of my desire to walk at least five miles a day. I'm too uncomfortable at this point while walking. I got three miles in this morning, and I'm calling that good enough.

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I am trying to eat more Larabars, as I'm trying to get more dates in my diet. I really don't like dates.

 

 

 

 

Most people definitely don't need to restrict carbs/sugars as much as I do.  I don't have the most healthy metabolism.  But may I ask what it is about dates that makes you want to get more of them even though you don't like them?

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Yesterday, the pack was ds's with an aluminum frame, hip strap, shoulder strap. It didn't work well for me. I think it may have just fit wrong. 

 

I used to carry more than that as part of my body weight, so I think it's still cardio! ;)  I think as long as I am in a certain range (shooting for 70% of max) I'm in cardio improving range. I'm sure it adds strength , too, but doesn't get into anaerobic range. 

 

I absolutely could run if it wasn't rude to leave my hiking partner behind. Oops. 

 

When I have looked into the nordic poles for hiking (for this very reason) I was told they take intensity away from the cardio, not add it to the cardio. I got different answers on this forum and I think I also called a dealer of the nordic poles, who said it reduces effort. I gave up at that point. I thought they had been designed for cross-country skiiers to practice in the summer and would kind of defeat much of the point if they reduced effort but whatever! 

 

Cardio or aerobic exercise is anything over 2 minutes in duration. It can also be any intensity. Anaerobic exercise is under 2 minutes duration.  70% of max heart rate is a good target range for longer duration, but you can vary this if you want to add in interval-type training. 

 

For the running, you could run ahead of your hiking partner, then run back. We do this when cross-country skiing all the time, as each family member skis at a different pace, and the ones with skate skis out-pace us all. 

 

Nordic walking with poles is quite popular in Canada, perhaps more so among older adults as the poles can really assist in balance. I don't see how the poles would take away from the cardio unless you walked much slower with them. They add another dimension to the activity, forcing you to use your upper body and core muscles. You could simply swing your arms or hold small weights if you wanted to add in more arm muscle action in your hiking to get a more full body work-out.

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Yesterday was a "Listen to your body" day. Even though the day before I had walked for an hour with a loaded backpack, the cold still lingered and I noticed I wasn't really eating very much in addition to not wanting to exercise. So I took that as a cue. That means this week will be a 2x strength training week instead of 3 times. I'll do Th/Sat. 

 

Today is my Zumba day so I'll suit up and go to that. 

 

 

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I spent half a day yesterday trying to fix my electric equipment. I think I fixed my epee, but not the cord. Ordered a new cord and a testing kit. I guess if I don't do well on the competition, I can blame it on equipment ;) I had DD video one of my bouts last night, and it's sad. I can't believe how slow I am. It surely doesn't seem like it when I actually fence.

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Upon arrival at the skating rink, we discovered there was no ice. So no skating for ds and I, though we did get in a really nice walk around the town. It was beautiful outside today! I may go for a wee bike ride, if there's a bike with 2 good tires to be had.

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Has anyone done a crossfit class? My body pump instructor today (also a crossfit instructor) is leading a kettlebell interval class tomorrow. She said she would incorporate a lot of crossfit stuff. Sounds fun, in a scary sort of way. :)

 

 

I joined CrossFit in November and I love it.  I overdid it a bit in the beginning, but my coach is really good and has had me pull back a lot on squat exercises.  

 

I have not done a kettle bell interval class, but I have used the kettle bells within a workout.  I actually used them today.  I don't love them, but they are a nice add-in to the workout.  Once I improve my technique, I'm sure I'll like (or hate) them more!

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I joined CrossFit in November and I love it. I overdid it a bit in the beginning, but my coach is really good and has had me pull back a lot on squat exercises.

 

I have not done a kettle bell interval class, but I have used the kettle bells within a workout. I actually used them today. I don't love them, but they are a nice add-in to the workout. Once I improve my technique, I'm sure I'll like (or hate) them more!

After taking the one kettlebell class, I'll be going back for more. I definitely felt like it gave me a great workout.

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I've not felt great this week, I think just coming down from this busy weekend, as I have 2 more weekends that are jam packed I've just been trying to take it easy and listen to my body. I did a couple of short walks with the kids today but i skipped my strength circuit today, I have strength intensive classes the next 2 days, trying new things, I'm afraid it might be too much. I did also do some gardening today and had a few short sprints in our walk. I've been working diligently on my yoga class plans, I need to write up 5 separate ones, which I'd like to get done by next weekend.

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