Summer Strength Strategy

Since school ended, I have not been intentional about exercise. Being on the farm, I’m ¬†usually pretty apathetic about working out when I get back, and end up simply snacking, reading, resting, and lazing around. All of which are great things, since this is summer and I am working, and rest is very needed.

I was recently inspired by two of my favorite bloggers, both of which are named Angela! (Funny coincidence, they’re both Canadian too ūüėČ ) Angela over at Eat, Spin, Run, Repeat sets monthly goals for herself, and checks in near the end of the month to see how she’s done. She also has workout plans that she follows, something that I need to be much more intentional about. I typically just go to our Physical Activities Center and do whatever I feel like. Some days, this results in a great workout where nearly every muscle’s been used. Other days, I get there and am unsure of what to do, or what I need to rest from a previous day’s workout.

Angela from Oh She Glows¬†¬†recently posted about her yoga routine. She’s a runner, but because of an injury has been focusing more on yoga to give her body time to heal. She’s been doing a variety of yoga classes (hot yoga, yoga with weights, spin yoga) about four times a week!

In high school, I practiced yoga regularly, about 1-2x a week. I loved how flexible I was, and how strong I felt in my own body. I haven’t done yoga with any routine for about a year, but I’d like to start again.

For the summer, I’m going to outline a plan to continue improving my physical fitness: my endurance, strength, and flexibility. Last semester, I was running about 25 miles a week and I felt fantastic–strong, full of energy, and very de-stressed. When it got cold out, I cut back on running and increased my time in the weight room. I haven’t really returned to running with any regularity, and my weight routine lacks substance and measurable progress.

To improve/maintain my fitness, I’ve made a loose plan with enough structure to keep me accountable but enough flexibility ¬†for allowances.

Weekly Fitness Plan: 
Running/Cycling 15 miles
Practicing Yoga 3x a week, for at least 20 minutes each time
Lift weights 2x a week, with a record of the exercises I do to track my progress

I have two goals to be completed before school starts up again:
1) Train for and Run a Race (5K or half marathon)
2)Do a pull-up (without assistance!)

I think my fitness plan will definitely help me in completing these two goals!

Do you plan out your workouts? 

Are you planning any changes for the summer? 

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Loose and Limber: Focus on Flexibility!

For my second week of Pit Stop Mondays, I’m focusing on flexibility.

 Source

Growing up, my dad would always joke that he was the most flexible member of the family…with four daughters, this was problematic. None of us were naturally limber–I distinctly remember physical fitness assessments when I was in elementary school that involved me straining (unsuccessfully) to touch my toes.

In high school, I started stretching more routinely and got interested in yoga. I’d attend classes 1-3x a week, and my flexibility drastically increased. I went from barely being able to touch my toes to being able to fold myself in half. Forget touching my toes–my head could touch my knees! I still never attained the splits (my hips struggle to open that way), but I was loose and fit.

Now, I fall somewhere in between the rigid ten year old and the elastic sixteen year old. I still enjoy stretching, but I tend to only do it after exercising. One of my goals for this semester is to be able to achieve a front split¬†, and I’m so close! (Depending on how warm my muscles are…)

Rather than only stretch when I work out, I’m going to stretch, at a minimum, twice a day: in the mornings and evenings.

Why stretch? According to the Mayo Clinic, stretching improves athletic performance and reduces the risk of injury. It increases blood flow to your muscles, and for me, it makes me feel great.

What is your favorite stretch? 

Pit Stop Mondays

Happy Monday! What a great weekend. Saturday, I worked on a community garden, went for a run, went contra dancing and then to a party for more dancing! While I didn’t get a lot of sleep, I had fun. Gardening+dancing=best exercise EVER! Especially contra. I didn’t realize how physically active it was, but after a few dances I was sweating quite a bit.

Photo: Sean Green

Photo: Sean Green

Then, last night, I cooked several Oh She Glows  recipes with friends for a community dinner: red quinoa black bean salad and itty bitty carrot cake cookies. We also had garlic bread with earth balance and a huge salad with baby greens, apples, and other goodies. It was deliciously successful.

 

And on to a new feature, which I’m going to call Pit Stop Mondays on my pilgrimage to health. Based loosely on the happiness project,¬†I plan to chronicle mini, one week endeavors intended to improve my emotional, physical, and spiritual health. They’ll serve as check-in points along the route. I have several in mind, involving finances, gratitude, activity, nutrition, and spiritual nourishment. I’m excited!

First on the agenda this week: No negative self talk or comparison to other people, including the person I once was. I talked about ¬†this in my last post¬†, and this week I am making a conscientious effort and refusing to compare myself. It’s been difficult all day. Now that I’m more aware of it, I notice how often I do compare myself with other people–it is an almost hourly occurance. Instead of being critical of those aspects of myself I don’t like, I use every temptation to compare to remind myself that I am beautiful and unique, and my body is healthy and strong.

How do you bite self-criticism in the butt? What did you do this past weekend for your health?