Tag Archive | Physical exercise

October Goal Achieved and Exceeded!

kept-calm-and-reached-100-goalIf you read my last post, you know that my goal was 1800 minutes of exercises by October 31st. Well, I have reached 1905 as of this morning. Yay! 😀

I am so proud of myself, because I wasn’t sure if I’d make it. I had to skip a few days this month, due to last minute plans/emergency, sickness and Murphy’s Law, even this morning I had to cut my workout short, but I still managed to surpass my intended goal.  I can only hope that I have the stamina and will to reach another 1800 minutes or greater by the end of November.

Tomorrow, I start from scratch. I plan to do what I did this month and stay on schedule as much as possible. No one can control every thing in life, but I will concentrate on controlling what I can. Continue exercising earlier, to help avoid interruptions. Interruptions are what interfered the most with my Summer workouts. Going to bed earlier and getting up at the same time every morning has also helped. I feel less lethargic in the mornings. Also, still drinking green tea. It is a great energy booster, especially when I walk for long periods.

I should mention that, in addition to exceeding my goal, I also switched to the blue resistance band two weeks ago, then I got cocky and upped my sets to 3 sets of 30 reps this week. Now, my resistance routine is kicking my butt! I am so tired afterwards I can hardly believe it. I never would have thought that one extra set of the same moves could make such a huge difference. That is why I decided to wait on the dumbbell routine and also adding a 4th set to my Broomstick workout. I need to get used to the blue band and extra set first. Maybe in a couple of weeks.

My November goal is, of course, 1800 minutes, but I’m hoping to exceed my goal once again.  I also hope to introduce dumbbells back into the mix. If I can do both of those things I will be very happy. 🙂

Will post again when I have made any significant changes.

Definitely Making Progress

Progress01As I mentioned in my last post, in order to hit my end of year goal, I must exercise for 60 minutes per day, for 90 days  in October, November and December. Luckily, two of these months have 31 days, which gives me extra time to make up for any missed exercise sessions between now and December 31st.

Well, October hasn’t even reached its midpoint and I am already ahead. As of today, I am more than 1 hour ahead. I’m basing this on 60 minutes per day every day. As of today, I have exercise 904 minutes. To remain on track, I only needed 840 minutes of exercise. I plan to remain ahead by abstaining from any unnecessary “exercise vacations”. Every day will be an exercise day, even if I cannot get everything I want to do that day done. Of course, no one can plan for every event, and there’s always Murphy’s Law, but, if I remain focused on my end goal and plan carefully, I feel confident that I can hit 1800 minutes and beyond this month and every month till the new year.

I have yet to create a dumbbell workout routine (yeah, I know, what is my problem?), BUT I rebooted my resistance band routine last week. I am doing the same number of sets and reps and moves, but with the magenta band (the easiest one) . I plan to move on to the blue band I was using earlier this year in a few weeks, maybe sooner. It depends on whether or not I introduce dumbbells into the mix this month.

At this point I walk pretty much every day, do broomstick workout at least 5 days a week, and I’ve done resistance almost every day but Sunday since starting again. I think that I should change things, so that I am only doing two exercises per day. Maybe, walking and resistance one day, Broomstick and walking the next, and dumbbells and walking the day after. I haven’t decided. I don’t mind doing three different exercises per day, so far. Broomstick and resistance don’t take long. They’re both under 20 minutes. But if I add reps or sets it would be a different story, I’m sure. I’m actually thinking of increasing the reps of the resistance routine before switching to harder bands and adding a 4th set of reps to the Broomstick workout as well. If that happens, I may switch my workout days around as I described or something similar.

I’ll write again at the end of this month or beginning of the next. Hopefully, I will have exceeded my 1800 minute October goal by a wide margin. 🙂

New Goal and Autumn Exercise Plan

autumn exerciseFor the past several months, I have kept my exercise routine fairly basic – walking and a few other exercises that it would not be feasible to time, such as yoga. In September, I walked more than 1100 minutes, which is more than the previous two months combined.

I plan to walk just as much in October, but I also want to (finally) add dumbbells into the mix. Because of construction issues, I no longer have a a space to do my Calisthenics & Abs routine, but I am hoping to make up for that lack of space with other exercises, that require less floor room.

My year to date total, not counting October, is more than 6,000 minutes. I could have definitely done better, but there’s no point in crying over spilled milk. I will simply strive to do better in the future. I believe that I can and will hit my year end goal of 11,509 minutes. Only 5393 more minutes to go, and three months to get them in. It will be difficult, but not impossible.

My Autumn exercise goal is to continue walking at least 5 days each week, add back (because I stopped doing) broomstick workout and resistance bands. I also want to begin doing weights. I said I would earlier this year but never got around to it.  I am making the creation of a dumbbell routine a by-November goal. In all, I want to average about one hour of exercise each day for the next three months. If I can pull it off I will have surpassed my goal for 2014.

I will blog again once I have set up a definitive exercise schedule that I can live with, while successfully managing my growing workload. 🙂

January Workout Time Better than Expected

JanuaryIf you read my last post about my 2014 exercise time goal, you know that I need to exercise at least 968 minutes per month, every month, to reach my goal. Well, in January I exceeded that goal by exercising 1,313 minutes. If I can keep up this momentum I may exceed my end of year goal by as much as 3,000 minutes. But since my classes didn’t start-up again until 2 weeks ago, that is unlikely. I doubt I will be able to keep my monthly times at 1,300 minutes plus. I’ll keep you apprised of my monthly times. February is the shortest month, so I’m not going to beat myself up if I don’t clear 1000 minutes by the 28th.

As far as my actual exercises go, I have done Calisthenics & Abs workout 3 times a week, Walking at least four times a week, Resistance bands twice a week, Broomstick workout twice a week and I have still not gotten around to creating a dumbbell workout. I need to work on that. In fact, I will make that my true goal for the end of February: Create Dumbbell workout.

I’ll let you know how that goes.

Fitness Summary for 2013 and Goal for 2014

FitnessgoalQuote003In 2013, I managed to get more than 11,509 minutes of exercise. Keep in mind that I only time exercises that are time-able.

I know I haven’t posted in months, but I have been very busy and preoccupied with big and little issues/dramas here and there over the past few months, but I have exercised regularly (though not as regularly as before) in spite of this. I have succeeded in working my way from 2 sets of 10 horizontal scissors, vertical scissors and reverse crunches to 2 sets of 20. I’ve been doing 20 for at least the past two weeks.  I’m hoping to be able to do 2 sets of 30 by Summer. *fingers crosses*

I also intend to go back to using dumbbells. I was supposed to in 2013, but I never got around to it, because I felt the resistance bands were enough for me. I was wrong. I learned this when I was considering exchanging my butterfly crunches for planks and discovered that I am far too weak in my upper body to do planks. It was a sad and embarrassing discovery. Maybe the dumbbells will get my arms strong enough to do a few planks. Maybe not. I have always been extremely weak in my upper body, o it’s possible that I still won’t be able to do planks, but dumbbells are good for the triceps and delts, so I’m eager to create a routine for dumbbells this year. I’ll post when I do.

NEW GOAL

My goal for 2014 is to exceed the 11,509 minutes of timed exercises by at least 100 minutes. This may not seem like a lot, but with everything going on in my life right now and expectations for the near future, if I can reach this new goal by December 31, 2014 it will feel like a really big deal to me. I have already greatly exceeded my total exercise time in 2013 over 2012 – where I only exercised for 4,274 minutes,  that’s about 364 minutes per month; compared to 959 minutes per month in 2013.  Nearly 1000 minutes of timed exercises per month. I’m proud of that! Especially in comparison to the year before. That is a dramatic difference!

If any of you have a fitness goal for the new year please share.

Happy New Year! 🙂

 

My Somewhat New Calisthenic & Abs Routine

As I said in a previous post, I went back to the tried and true with a few alterations. I have since added in new exercises, but not as many as I had hoped, because I just wasn’t strong enough to do the horizontal or vertical scissors after all the other floor exercises. I am considering putting them first in the future, to see if that might work. The reverse crunches have been doable, and I am now able to complete 20 reps without stopping (on my elbows) or 2 sets of 10 with a short break in between (if lying completely flat). So, here is my calisthenics & Abs routine, from beginning to end…

Standing exercises:
Stretching – 5 mins

Twists – 50 (each side)

Side leg lifts – 2 sets of 30 reps, per leg (Lifting leg to hip height and back down to starting position, using only core muscles for balance)
Knee lifts – 3 sets of 30, per leg (lift to hip height)
Forward leg lifts – 2 sets of 30, per leg (lift to hip height)
*Deep squats – 3 sets of 20 (Start with legs hip length apart, shoulders back, and squat until the fingers tips of both hands can touch the floor)

Twists – 50 (each side)

Floor exercises:
Heel touches – 2 sets of 30
Butterfly crunches – 150
Roll-ups – 30
Bridge butt lifts – 2 sets of 30 reps
Leg circles – 2 sets of 30, per leg (at this point, I am saving myself the time it takes to repeatedly change sides and simply doing all 60 at once)
*Reverse crunch – 2 sets of 10 (or, as I mentioned above, all 20 at once)

Standing exercises:
Twists – 50 (each side)

*Knee to opposite elbow lifts – 50 (each leg)
Wall push-outs – 50 (usually at a 45 degree angle)
Heel to buttocks back kicks – 50 (each leg)
Arm circles – 50 forward, 50 back

Twists – 50 (each side)

If and when I add in the horizontal and vertical scissors I will be sure to let you know. Also, I plan to create a new playlist for this altered and enhance routine. The old list has gotten stale for me. I don’t find it as energizing as I use to. So, expect a new playlist to be posted soon. In the meantime, stay fit!

 

*These are new or altered exercises.

One Goal Reached, Two Not

goalMy goal for July was to walk 1000 minutes, and do my resistance band and broomstick workouts 16 times. While I reached my walking goal and even exceeded it once again (1079 minutes), I failed to achieve my other two goals. I was short three days for the resistance band workout, and short two days for the broomstick workout.

In my defense, having friends and family pop over without calling first was the biggest problem. No sooner would I begin a workout when someone dropped by unannounced, and I didn’t get a chance to finish. The other problem was their hanging around for HOURS. No offense to my friends and loved ones reading this, I do enjoy your company, but if I had known you’d be stopping by I would have tried harder to make time for exercise earlier in the day (which is difficult because of work/school). And when you stay till it’s almost dinner time, I’m hungry and I just don’t have the energy to exercise by the time you leave, because I’ve spent all my energy entertaining you. Again, no offense.

From now on, I will have only one or two fitness goals at most. Three is just too much anyway.

My August goal is to do both the resistance band and the broomstick workouts at least 16 days this month. I will still be walking, of course, but there will be no set goal.

I almost forgot to mention that I also changed the resistance band routine to 3 sets, just like the broomstick routine, weeks ago. I would like to add that I exercised more this month than I did last month, despite not reaching two of my three goals for the month of July. So, I don’t feel too bad about the two failed goals. I do feel a little bad about it, but life happen, things come up. Fortunately, I have almost the entire month off. Classes don’t start back up again until the 21st or 22nd. So, I will have more time to workout. Yay! 🙂

I’ll post again when I have made any new changes. I’m considering introducing free weights/ dumbbells this month. And maybe even creating that new calisthenics workout. I definitely want to do that before fall officially begins. By Winter, I hope to be back to the old Calisthenics & Abs routine, stronger and better than ever.