Okay, so here I am at the half-way point of the June Jumpstart. There was another birthday in the family to be celebrated this week, but I avoided any alcohol and I split a light meal with my husband so we navigated it pretty well. I lost another 2 pounds this week and 2.5 inches overall.
Sadly, because of rain over the weekend, pretty much all of my activity this past week was at the gym. I swapped out the 60 minute outdoor hike in favor of stair climbing. I know there are scattered thunderstorms in the forecast for the early part of this week as well, so I’m going to stack the last part of this week with outdoor activities because I’m certain by then I’ll be stir crazy from being inside all of the time.
During the early part of the week, I’ll just remind myself that on the weekend this will be my view:
So, here is what’s in store for Week Three:
A. Clean Eating
I’m staying the course by avoiding processed foods and added sugars. I’m going to measure my food and journal this week just to keep things super on track.
Whenever I feel like my results don’t match my efforts I return to food journaling to see where I might be tripping up. I like to use myfitnesspal.com to do this. I’ve also used www.sparkpeople.com in the past and found it works well. Journaling helps keep you aware of things like sodium and sugar content and makes you own any snacks you indulge in.
B. 30 Day Plank Challenge
I wonder if there are people in the world that love to do planks? There must be – but I’ve never met one. Sticking with the 30 Day Plank Challenge is getting results though – at least performance results. This week introduces the walking plank. For this, you get into position, then walk your hands a couple of feet to the left, then a couple of feet back to the right while maintaining good form by not sagging or piking the back.
This week will be as follows:
1st Day – Hold Plank for 50 Seconds | Rest 45 Seconds or Less | Repeat 5x
+ Hold Side Plank for 45 Seconds | Rest 45 Seconds or Less | Repeat 5x
2nd Day – Walking Plank for 30 Seconds | Rest for 1 Minute | Repeat 4x
+ Hold Plank for 55 Seconds | Rest for Less Than 1 Minute | Repeat 3x
3rd Day – Rest Day
4th Day – Walking Plank for 35 Seconds | Rest for 1 Minute | Repeat 5x
+ Hold Side Plank for 45 Seconds | Rest 45 Seconds or Less | Repeat 5x
5th Day – Hold Plank for 60 Seconds | Rest 1 Minute | Repeat 8x
6th Day – Rest Day
7th Day – Update Baseline – How Long Can I Hold A Plank With Good Form?
C. Running
This week the running will be a little less intense. The focus will be on breathing through the run. 2:2 – breathing in through the nose as you step with your left and right foot, then breathing out through the mouth as you step with the left and right foot. The pace will be steady and slower at around 5 MPH.
1st Day – Rest Day
2nd Day – Easy Run (Warm-Up | 2 Miles | Cool Down )
3rd Day – Intermediate Run (Warm-Up | 3.1 Miles | Cool Down)
4th Day – Rest Day
5th Day – Easy Run (Warm-Up | 2 Miles | Cool Down )
6th Day – Intermediate Run (Warm-Up | 3.1 Miles | Cool Down)
7th Day – Rest Day
D. Cross Training
Since the running will be on the light side this week, the cross-training will be amped up to compensate.
1st Day – Stair Climber (Intervals | 60 Minutes)
2nd Day – Rowing (5000 meters)
3rd Day – Swimming (Freestyle Laps | 45 Minutes)
4th Day – Rest Day
5th Day – Elliptical (60 Minutes)
6th Day – Biking (120 Minutes)
7th Day – Hiking (120 Minutes)
E. Strength Training
I’m about due to increase the weight for most of my strength exercises. I plan to do two sets at my regular weight, then a third set with an additional five pounds for the first upper and lower body circuits on Day 1 and Day 2. Then, I will do one set at my regular weight, and two sets with an additional five pounds for the next upper and lower body circuits on Day 3 and Day 5. Days 6 and 7, and ongoing, will be three sets at the new weight.
1st Day – Lower Body (Leg Press, Calf Raises, Leg Curls, Squats, Stair Climber)
2nd Day – Upper Body (Biceps, Triceps, Shoulder Presses, Lateral Raises, Flys, Chest Presses)
3rd Day – Lower Body (Leg Press, Calf Raises, Leg Curls, Squats, Stair Climber)
4th Day – Rest Day
5th Day – Upper Body (Biceps, Triceps, Shoulder Presses, Lateral Raises, Flys, Chest Presses)
6th Day – Lower Body (Leg Press, Calf Raises, Leg Curls, Squats, Stair Climber)
7th Day – Upper Body (Biceps, Triceps, Shoulder Presses, Lateral Raises, Flys, Chest Presses)
F. Foam Rolling
This is getting tough, when I get to the gym I want to go, go, go – and so I’m always tempted to skip this (but have forced myself to do it). At the end of the workout, I’m equally unmotivated because, let’s face it, it’s kind of gross to foam roll and be on a mat when you’re all sweaty. BUT I WILL PERSIST! Especially this week, because my knee has been a little temperamental and I think my IT Band is to blame.
1st Day – Foam Rolling (Calf, Hamstring, Piriformis, IT Band, Low Back, Mid Back)
Stretching (Biceps, Triceps, Shoulders, Neck, Check, Back and Sides)
2nd Day – Foam Rolling (Calf, Hamstring, Piriformis, IT Band, Low Back, Mid Back)
Stretching (Biceps, Triceps, Shoulders, Neck, Check, Back and Sides)
3rd Day – Foam Rolling (Calf, Hamstring, Piriformis, IT Band, Low Back, Mid Back)
Stretching (Biceps, Triceps, Shoulders, Neck, Check, Back and Sides)
4th Day – Foam Rolling (Calf, Hamstring, Piriformis, IT Band, Low Back, Mid Back)
Stretching (Biceps, Triceps, Shoulders, Neck, Check, Back and Sides)
5th Day – Foam Rolling (Calf, Hamstring, Piriformis, IT Band, Low Back, Mid Back)
Stretching (Biceps, Triceps, Shoulders, Neck, Check, Back and Sides)
6th Day – Foam Rolling (Calf, Hamstring, Piriformis, IT Band, Low Back, Mid Back)
Stretching (Biceps, Triceps, Shoulders, Neck, Check, Back and Sides)
7th Day – Foam Rolling (Calf, Hamstring, Piriformis, IT Band, Low Back, Mid Back)
Stretching (Biceps, Triceps, Shoulders, Neck, Check, Back and Sides)
Thanks to all those who may be following along! It’s keeping me accountable! 🙂