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| Sunday Sweats Theme Inspired by Holly |
I was googling for an inspirational image for this post and, as per usual, I was struck by the sheer amount of negative fitspo. I've read articles about this before and I frequently quit my "inspiration" searches in disgust because I don't particularly like tactics that A) Yell at you or B) Tell you how terrible you are now. I'm also not a fan of all the pictures of other people's abs. I'm motivated by me, not by them.
I think it's entirely possible (and optimal!) to love yourself as you are, while also wanting to improve. Seeking improvements, whether that be a more organized home, career advancement, or a healthier lifestyle, don't have to be inspired by hate or disgust with what you have currently. They can be inspired by the love and care you have for yourself. Get healthy because you love yourself and your body and you want it to be even better. Get healthy because it will make you feel good, improve your quality of life, be a good role model for your kids, whatever improves your life in some way! You deserve that.
So yeah, I'll be writing my own motivational one-liners in the future but for this post I'm sticking with the sarcastic blank template.
Anyway, here's the workouts...
Weekly Workouts
Acronym Cheat SheetDTT - Daily Total Time
WTT - Weekly Total Time
SKC - Stronger Knees Challenge
Monday - Strength Training | DTT: 30 Min
Chest workout today! I didn't lift at all while my dad/workout partner was on vacation last week, so this was tough and I'm sure the other workouts this week will be too. Soreness is on the horizon! Also, I started a "stronger knees" challenge last week that I found online (from MyFitnessPal's blog, if you're interested). I've been struggling to really get rolling with it, so hopefully if I document it here, that'll get me through! Starting over with Day 1.SKC Day 1: Goblet Squat x 15, Dumbbell Deadlift 5s x 15, 10min Foam Rolling
Tuesday - Strength Training, Biking | DTT: 60 Min
I'm back to clean and press! It makes my back sore, but rather than avoid things that hurt my back, I'm just going to make my back stronger. And do low weights with lots of reps. I'm adding some rows and spinal extension exercises (lean forward against a bench or chair, bend over, and use your back muscles to straighten back up again) to my regular routine.An awesome workout after work with my lovely neighbor! As much as I enjoy reading or watching a TV show while biking, it really doesn't make time fly the way having a good chat does.
SKC Day 2: 30min Cardio
Wednesday - Strength Training | DTT: 30 Min
So sore. Soooo soo sore. More proof that my back muscles are weak! Today was leg day. Some low-weight, high-rep squats to get back into the flow of things.SKC Day 4: 10min Foam Rolling (swapped because Wednesday is leg day)
Thursday - Yoga/Pilates | DTT: 30 Min
Neither my mom nor myself was feeling super enthusiastic about this, but we dragged ourselves to our yoga mats and did a gentle "Sunrise" yoga, which ended up having enough down dog and triangle pose to make me feel like I worked some stuff. And it always feels good to get everything stretched out. I also did a fair bit of walking, with my mom and my neighbor - which I'm not adding time for but helped boost my mood quite a bit.SKC Day 7: Rest (I got confused, so everything got moved around a bit)
Friday - Strength Training | DTT: 30 Min
Arm day! Some curls and tris and knee challenge-y things.SKC Day 3: Goblet Squat 5s x 15, Dumbbell Deadlift 5s x 15, Hamstring Curl x 12, 30min Walking, 10min Foam Rolling
Saturday - Nada
We had a race scheduled for today, but after looking at the drive time (2.5 hours each way), and assessing our current fitness level (not half marathon worthy) and motivation level (minimal), we decided to save ourselves some time and do a shorter run at home. Then we got even lazier and didn't run at all, which turned out to be ok because...Sunday - Run 5 Miles, Yoga | DTT: 80 Min
My sister was home for the weekend! And she is the best running buddy out there. We went to our local state park, ran about a mile together, and then she took off to complete her (considerably) longer run, and I pushed myself through a 5 mile run. Afterwards I attempted to follow the usual yoga routine with my mom, but that might have been a bit optimistic, because my body was tired!
SKC Day 5: 45min Cardio
SKC Day 6: Dumbbell Deadlift 8s x 15, Reverse Lunge 5s x 10, Hamstring Curl x 24
WTT: 4 hr 20 min
Thoughts Going Into Next Week
I didn't do any foam rolling. I did everything else! But I just don't like it. I might donate the foam roller to our work gym on the off-chance that some of my coworkers can get some use out of it, and because I'm marginally more likely to use it after a lunchtime workout than at home before bed.
No more races! They've given me some dramatic ups and downs, but ultimately we wasted quite a bit of money not attending this last one, and another one earlier in the year. Before I sign up for anything in the future, I need to make sure I can run the distance, and that I can make it through a training plan without developing leg issues. For now I'll have to find other goals and other sources of motivation. As Brother-in-Law pointed out, I could always do speed work...
How did your workouts go this week? Do you use races to motivate yourself? Does it ever get de-motivational instead?
