My Exercise Plan

CARDIO

When it comes to cardio, you just need to find something that you enjoy doing. For me, that’s running and insanity. Prior to the marathon I was running 5 days a week, about 30-40 total miles a week. Right now I am taking a little break just to heal before racing season really starts again, but am still running a few times a week. With any cardio I try to go at least 30 minutes. I only run outside or on an indoor track, because I can’t stand the treadmill. There are some specific running questions that I’ll answer in the FAQ section

Currently, I am in the middle of insanity. I love it. It is a hard workout, but it is also a lot of fun, I think. I was really never a fan of workout videos, I thought they were just boring & hard to stick with. I love insanity , though, because Shaun T really pushes you, and it never gets easy, lol. I initially did 2 weeks of insanity back when I was 180 pounds, and a marathon and minus 30 pounds later, it’s just as hard. The stronger and the more fit that you get, the harder you push. It’s high intensity interval training, which is really great for weight loss.

Sometimes you just need to switch your cardio up. Maybe your body has gotten used to what you are doing and you just aren’t getting challenged much anymore, or maybe you are just burned out from a certain type of cardio. It’s never a bad idea to change it up, kind of shock your body.

But again, if you hate running, don’t do it just because I have lost weight with it. If you are doing cardio that you hate, you won’t be able to stick with it. There are so many things that you can do. If you belong to a gym, spinning classes are a great workout. I also used to take a boxing class that was a lot of fun, and would still do it if I hadn’t moved. Some people rave about zumba, it’s just not my style :p. Jumping rope, swimming, etc. Just get your heart rate up. Beachbody is the company that came out with Insanity, and they have a lot of other great programs that you might want to checkout.

WEIGHT LIFTING

I really did not start weight lifting until the past year, but am SO GLAD that I started. I never really had an interest in it. I didn’t think I wanted muscle, and I thought that running was enough. I initially would do it maybe once or twice a week, but now do it at least 5.

I love it because

1. I think muscle is sexy. I like feeling and looking toned and strong

2. The more lean muscle mass you have, the higher your metabolism is. I read once that every pound of muscle burns 14 calories a day and each pounds of fat burns 3 calories a day . That means, the more muscle you have, the more you will burn just sitting around.

3. I think it’s fun

With weight lifting I never do a body part 2 days in a row.

I do arms/shoulder, legs, back and chest, usually take a day off (maybe do yoga) and then start over.  I do each exercise 12 reps and 4 sets. (#= pounds) If you don’t understand/know any of these, try google or youtube

Arms/Shoulders

Bicep Curls : 15# weight, I will occasionally do a set with 20#, but can’t last 4 like that

Tricep dips : on bench, using my own body weight

Cable column Bicep curls:  35#

tricep pulldown: 50#

front raise then lateral raise with dumbbell: 10# (I do the front raise, then side and that counts as 1 rep)

shoulder press with dumbbell: 20#

low plank to high plank: bodyweight

V pushup: bodyweight

Legs

Single leg lunge with bench: 20#

Squats with bar: bar + 30# on each side ( 105# total)

bridges with bar on swiss ball: bar + 10# on each side

Calf raises: #135 pounds

prone hamstring curl: #60 pounds

sitting knee extension: #90 pounds

I will occasionally use the hip abd/add machine and hack squat machine.

Chest/back

supine pec fly on bench with dumbbell: 15#

lat pulldown: 70# ( i do in front and behind head)

seated rows : 60#

back extension on roman chair : 25#

standing pec fly on free motion machine or cable column: 15#

bench press: bar + 10# each side ( 65# total)

pushups with hands on bench: body weight