Another Change Up to Address Motivation/Injury

This week I have altered my workout to accommodate my lower motivation as well as my calf injury. My strength resistance sessions remain the same 15 minute workout described last week. My cardio will vary with the following guidelines:

• Running workouts are going to follow the "David Beckham" structure. For the next two weeks my 2 running sessions will be moderately intense. This means I will be increasing to a 35 minute session with a 5 minute warm-up and cool-down and a series of 5-minute runs at 75% MHR (220-50 = 170 x .75 = 127) followed by whatever time it takes for my heart rate to get to 60% MHR = 102. This means I will be running at a 9 minute mile pace for 5 minutes followed by a 10 1/2 minute mile pace for 1-2 minutes. I will do this until my 30 minutes are up. This will help me build some endurance and keep my calf safe for now.
• I will be doing a stair mill session once a week using a modified interval plan for 20 minutes to strengthen my thighs, calves, hips, and rear as well as working my heart.
• I will be doing a stair master session using an Alwyn Cosgrove routine performing intervals with 1 minute as fast as a I can with a 2 minute recovery (that's one round) for 6 rounds. This workout will also include a 5 minute warm-up and cool down.
• Finally, long slow distance on the bicycle (60 minutes at 65-70% MHR)

I recently purchased a set of yoga cards and will be starting consistent evening yoga sessions--regardless of how long or how many, I will do some type of yoga/stretching each evening as well as bringing back my casual walks around the neighborhood. After moving, the habit of walking in the evening didn't transfer -- so, I need to make a concerted effort to bring this back to my daily routine. Again, I don't have to be perfect but trying to get even a small amount of this done each day is better than not doing it at all.

Need to Build in Motivation

At the halfway point of my 2009 goals I need to build in some motivation to bring me through the rest of the year.

Weekly Review June 28.mp3

Cardio Versus Strength

As a woman, I have always focused on cardio as a way to loss or maintain weight. Not until the last 5 years did I start using strength training as a vehicle for weight loss/maintenance. It's not that I didn't strength train but I tended to short-change my strength workout to accommodate my cardio sessions. Now, I do them equally and with the same intensity. My cardio workouts rotate through the week -- intervals (high intensity), gradual increases (moderate intensity), and slow long-distance (low intensity). The same for my strength sessions -- circuits/supersets etc. (high intensity), pyramids (moderate intensity), and high reps (low intensity). I always make the weight for the reps challenging and I have been able to keep my HR at close to 75% doing weights. I never work the same intensity for both cardio and strength--I tend to alternate them inversely (high-low, high-med) so as not to over train. Then about every 8 weeks, I back off from my strength training and do cardio and stretching only. Over the last 2 years, this has provided the best results for me and been a mainstay of my program.

Strength Tip # 7 Quality over Quantity

Many times it appears that more is better--if I can do 30 lbs, why not 40 lbs? If I can do 12 reps, why not 20 reps. There is a point of diminishing returns and though conventional fitness thought is that more reps means endurance, and low reps means muscles it doesn't necessarily play out that way for everyone. Also, don't think your workout needs to be longer to provide more benefit. Again, depending on your goals most folks want to work smarter, not longer. Keep your workouts to under an hour and increase the intensity versus extending workout time or days.

Rework Cardio to Accommodate Injury

As mentioned in my audio post, I injured my right calf muscle because: 1) I participated in an activity (shoveling gravel, laying bricks, etc.) that I hadn't physically prepared for, and 2) I did not warm-up appropriately for my treadmill intervals. So my cardio program will change for the foreseeable future to incorporate longer warm-ups, more gradual increases in interval speed, and longer cool-down and stretching. There will be some minor changes to my strength program to integrate working on the calf muscles and increasing their strength. When they get better I will work in some inclines with my treadmill workouts to keep them in shape. MTh I will be moving to a different circuit; starting with a warm-up round with light weights and 12-15 repetitions and then follow that with 3 more rounds at progressively heavier weights--working 10/8/6. The exercises will be:

• Lunges
• Romanian Dead Lifts
• Bent Rows
• Clean and Press

I will keep doing my Martial Arts circuit on TuFri and then a core workout on WSat. Then we will start the 6-month evaluation process.

Always Warm Up

Not warming up for my interval session leads to a pulled calf muscle--

Weekly Review June 21.mp3

Working on Nutrition is Hard

I have been struggling over the past few weeks with how to improve my nutrition. I have mentioned before my issue with saturated fats (beef, half-and-half, ice cream) and with some sodium (pretzels, chips). So over the next couple of weeks I am going to try eating clean and minimize the following: beef (keep it to lean cuts but eat more chicken, fish, beans), alcohol (keep alcohol consumption to 1 drink maximum on Fri-Sun), no chips, pretzels, or salted nuts, keep ice cream to 2x week (mid-week and Sundays). Many people dislike structuring their eating but I have found if I plan my eating ahead of time, I do a better job of maintaining my goals. Planned eating times and specific foods really do make a difference for me. This doesn't mean I can't make changes but it keeps me on track better if I have certain expectations for my eating behaviors. Try this and see if it doesn't work for you (this is a strategy from Judith Beck, PhD): Write down everything you are going to eat for the day (when you will eat them, too) and then mark them off as you eat them or indicate you didn't eat them and what you ate instead. Also add the items that aren't on your schedule that you spontaneously decided to eat. At the end of the day, review your actions. You will be surprised at what you did and didn't eat and when. Use the information to help you structure you eating plan to ensure success.

Strength Tip # 6 Balance It Out

It is always easy to workout the muscle that responds best first -- or the muscles that are seen in the mirror but it is important to work on strengthening your weakest muscles first - to avoid imbalances and injuries. I found out by laying bricks that my hands, wrists, and forearms aren't very strong but working those muscles is pretty boring. Yet, if I improve the strength in those muscles, my pull ups are likely to improve. Same with my rotator cuff muscles--they keep me from doing more advanced push-ups. So, keep in mind that your weaker muscles will eventually keep you from making progress -- you are only as strong as the weakest link.

New Fitness Trend--Laying Bricks!

If you listened to my audiocast, I laid bricks all weekend and it should be the new fitness trend for 2010. Every year professional fitness organizations forecast new fitness trends for the year (Swiss Ball, Bosu Ball, Kettlebells, etc.). Well, why not bricks? They do a sandbag workout, so bricks would qualify. What I found out was laying bricks works every part of your body--especially grip, wrist, and forearms. You need good technique, otherwise you will strain your elbows. You also have to bend and pick up the bricks (2 at a time) and then get down on your hands and knees to place them. Since we have become such an industrial/technical society, no one does this work themselves anymore. But I can tell you one thing--you should!

Weekly Review June 14

Don't forget that normal physical activity can actually be a workout!

Weekly Review June 14.mp3

Another Circuit for You

In addition to the strength training circuit I described in an earlier post, I also do a lower intensity circuit on alternate days that hit additional muscles. Check out the following (again, from Men's Health but their monthly poster workout):

• Judo Push up (I just do a regular push-up)
• Crossover Step up (a nice change of pace from regular step ups)
• Leaning Shoulder Fly (I have some rotator cuff issues)
• Medicine Ball Pike Up (core)
• Mixed-Grip Chin (breaking my plateau)
• Swiss-Ball Squat (killer on the quads)
• Around-the-head Plate Drill (great all around upper body)
• Boxer's Dumbbell Speed Twist (core)

Again, I love switching things around -- so these all work for me. You can keep the same workout for up to 6 weeks but make sure you change some aspect of your workout to keep your body guessing.

Strength Tip # 5 Keep It Brief but Intense

Building on the circuit training idea--you really want to make each strength training session count by working out hard. This means keeping track of your weights and exercises and volume and increasing them each week. Focus on compound moves that work multiple body parts and use circuits to increase the cardiovascular component of your strength workout. Most people don't enjoy structured exercise just for the sake of exercise so getting in and out is a priority for most folks. Concentrate on working smarter, not longer and you will go a long way to improving your fitness.

Circuits Are Amazing!

Despite having only time for 4 minimal workouts this week--I made them count. All cardio sessions were interval variations and all strength workouts were circuits. As I mention in my audio post, I use Mens Health's 15 minute workouts -- they have them on their website. One of the ones I used this week used only 1 dumbbell and 4 exercises -- go through the circuit 3-4 times with a 2 minute rest. The exercises are below:

• Dumbbell Swing
• Squat and Press
• Row and Twist
• Corkscrew

You can find videos and instructions at www.menshealth.com/15workout

During the 2 minute rest period after each circuit, I did 2 stretches (one upper body, one lower body) and was able to complete 2 circuits and stretches in 15 minutes!

Weekly Review June 7

Moving week is hectic; found time for 4 workouts; circuits are the way to go!

Weekly Review June 7.mp3

Low Sodium/Low Cholesterol

Well--I reviewed some of the foods I normally eat that I may need to find another choice because of their sodium and fat:

• Salted Peanuts and Peanut Butter (go with different nuts, change to low-sodium peanut butter or minimize servings)
• Stay away from pickles and olives
• Ready-made salad dressings
• Red meat (eat more chicken, beans, etc.)
• Chips -- go with whole wheat crackers/pita
• Ice Cream -- lower amount weekly
• Canned items (primarily tomatoes or pasta sauce) or processed food items (pretzels, cookies) -- replace with fresh vegetables/fruits as much as possible.
  

Although there are many other high sodium/high fat items, I don't tend to eat them but I do the ones above. So, for the next few weeks I will log in the sodium content of the foods I am eating and work on staying below 2000 mg.

Strength Tip # 4 Lift Three Days a Week

As I have gotten older and tried many different workouts, it still seems that 3 strength training sessions a week promote the most results. This doesn't mean strength training once or twice a week isn't enough (research shows it is enough for maintenance) but if you are trying to meet fitness goals, you can't get away from 3 sessions a week. So, I have become creative and even if I do a full body workout 3 days a week, I will rotate exercises or alternate intensity, otherwise I can't recovery enough to get the full benefits of the 3 days. Since I am usually trying to reach a cardio goal as well, rotating through intensities for both workouts and synchronizing them to work together for best results. Because I do tend to work hard, I need to be more aware of my hydration, nutrition, and sleep. I recently found out my pulse is pretty low (my cardio is working) but my blood pressure is up. Now, I need to focus on nutrition these next 2 weeks as my workouts will be taking a back seat in my schedule. I will be going online to check out diets to lower both cholesterol and high blood pressure.

Need to Work More Efficiently

Since there are 2 weeks until the closing on my condo, I need to keep my workouts this week to a minimum. So, I am planning to change up from the very deliberate glute program I had started (I can come back to it) but I don't want to lose any gains. So, I will keep the cardio program the same from the week before but eliminate the long, slow distances for the next 2 weeks. This will keep my cardio portion down to 20-30 minutes. I will be changing my strength training to a 4 compound exercise circuit that can be done in 15-20 minutes, these will be rotated throughout the next two weeks. I like Men's Healths' 15-minute workouts and will use them 3 days and then I will do a body weight workout the other 3 days, making an effort not to use all of the same muscles. I will also work my stretching in as active recovery from the circuits. This means I can get in a full, fairly intense workout in 30-45 minutes and if necessary I can pare down to 3 cardio/3 strength sessions for the next 3 weeks. Life throws you curveballs and you need to know what to do and still stay healthy.