Tag Archive | Strength training

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.

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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.

June Goal Reached!

CelebrateAs of today, I not only reached my June Walking goal, I exceeded it by 37 minutes, for a total of 1037 minutes. I’m very happy about that. 🙂

I think my next goal should be for my resistance band routine and broomstick workout. I slacked a little on the resistance band routine to make time for walking so I would meet my June goal.

So, my July goal is to do both the broomstick and resistance band workouts at least 16 days this month. I will try to hit 1000 walking minutes again this month, but not by skipping out on the resistance or broomstick workouts.

I’ll post again when I have something new to report.

 

My Half-Assed Resistance Workout

Resistance BandsIf you read my previous post – the post before the last post, you already know that I have returned to using resistance bands. I’m still using the weakest one, from before. I think it best to create a FULL resistance workout before changing to the medium resistance band. Which may be soon.

Note: The bands depicted in the image to the left, are not the type I use. In fact, I have a deep fear of using the multi-piece kind (the kind with handles attached), because if they come apart while in use, you can be severely injured. That could also happen if you let go of the one piece variety, BUT I totally trust myself to hang on to the ends of the one piece variety. I would have no control over whether the handle came apart from the multi-piece kind. 

Below are the resistance band moves I have been doing thus far (some names are merely descriptions, because I don’t know the proper name for the move):

“Y” to “T” Pull – I stand with legs hip length apart, my arms above my head, the band wrapped around each of my hands so that it is taut and my arms and body form the letter Y. Then I pull until the form the letter T.

Chest Presses / Extensions – Since it’s easier to show than to tell. See the video below, and keep in mind that the middle of the band was directly against my back (tube bands are used in video).

Cross Chest Extensions – Same as above, except arms cross over each other as they are extended outward.

Resistance Arm Lifts – Middle of band under feet, holding both ends with each hand, bend arms upward as if doing a dumbbell curl.

Resistance Squats – Middle of band under feet, feet hip length apart, bands tightly grasped on both sides, squat down and lift up.

Standing Leg Presses – I have a video that demonstrates the move, however, I do mine while standing. But the principle remains the same.

That’s all of them. Only six moves. Which is why I call it my “half-assed resistance workout”. For each, I do 2 sets of 15 and I repeat the list. I do them before I go for my walk, which is why I only do standing movements. I intend to add more movements, as I find them. But for now, these suffice. My upper arms are definitely stronger with the bands (after a short time) than they were with months of the Calisthenics & Abs Workout alone. My upper arm barely jiggles anymore.

I will update this list as I progress and add more sets, repetitions and movements. Also, I will be posting my second Walking Playlist for you. It’s become a favorite, as it has a lot of fast-paced, fun music. So, look for that to be posted soon.