Planned Workout for the week

Click on Workout Log to read:

Cardio: 5 days
Upper: 2 days
Lower: 2 days
Core: 4 days
Flex: 3 days

Monday: Run 6 miles/PUB/Abs

Tuesday: Run 3 miles/PLB

Wednesday: Run 4 miles/Yoga/Abs

Thursday: EFX 55 min/PUB

Friday: Run 3 miles/PLB/Abs

Saturday: Spinning 45 min/Yoga

Sunday: Run 5 miles/Yoga/Abs

This will be my workout plan for the next week. It should yield some good results!!! We’ll see. Today was a good day.. Once again I started the day off in Church. I visited a new Church today and really liked the message. Actually it was the same message that has been playing in my head for a while now. Focusing on God and not on things. Trying to fill my life with things and not with God. Only in God is the fullness of life. I really had a nice time @ church. I may visit with them next week as well…

Keep living stress-free,

Skyy

GoWear Fit Results—21days

This is my workout information for the last 21 days!! Not bad right????

Lifestyle and Calorie Management System

Always consult a physician before starting any new diet or exercise program. This system is not to be used for diagnostic purposes.

Date

Calories Burned

Physical Activity

Steps

Average METs

Sedentary (up to 3 METs)

Moderate (3-5 METs)

Vigorous (5 METs and up)

08/07/2009

2742

1:36

12683

1.41

22:24

1:21

0:15

08/08/2009

2974

1:42

12604

1.53

22:18

1:27

0:15

08/09/2009

2630

1:39

12743

1.36

22:21

1:39

0:00

08/10/2009

2393

1:11

10708

1.24

22:49

1:11

0:00

08/11/2009

3062

2:17

17814

1.60

21:43

1:38

0:39

08/12/2009

2319

0:42

6890

1.21

23:18

0:42

0:00

08/13/2009

2450

0:47

7750

1.28

23:13

0:45

0:02

08/14/2009

2408

1:14

9271

1.26

22:46

0:50

0:24

08/15/2009

2367

0:56

10265

1.24

23:04

0:35

0:21

08/16/2009

2084

0:35

7305

1.09

23:25

0:29

0:06

08/17/2009

2644

1:57

16300

1.38

22:03

1:12

0:45

08/18/2009

3283

2:48

23658

1.72

21:12

1:04

1:44

08/19/2009

2496

1:12

10259

1.31

22:48

0:47

0:25

08/20/2009

2592

1:05

11508

1.36

22:55

0:48

0:17

08/21/2009

2912

1:44

17446

1.53

22:16

0:52

0:52

08/22/2009

2041

0:28

7188

1.07

23:32

0:28

0:00

08/23/2009

2117

0:24

7170

1.11

23:36

0:24

0:00

08/24/2009

2016

0:37

4010

1.06

23:23

0:37

0:00

08/25/2009

2539

1:12

10877

1.34

22:48

0:31

0:41

08/26/2009

3057

2:23

19200

1.61

21:37

1:38

0:45

08/27/2009

2993

1:40

15388

1.58

22:20

0:57

0:43

Totals

54119

28:09

251037

475:51

19:55

8:14

Daily Avg

2577

1:20

11954

1.35

22:40

0:57

0:24

Target

2950

1:30

5000

0:40

0:50

 

 

New meal schedule:

0630 Egg white protein shake w/ half banana (150 cals)

    a.m. workout: 45 min cardio

0930 1 hardboiled egg w/ handful of grape tomatoes (100 cals)

Lunch: canned tuna on wheat crackers (175 cals)

Afternoon snack: 1 cup reduced fat yogurt (250 cals)

    p.m workout: 45-60 min cardio/strength training

Dinner: 400 cal meal

Evening snack: Rice Pudding (150 cals)

Total Daily Cals: 1225

Cardio: 90-105 min

Strength Training: 20-30 min

 

 

Time to shock my body….. to shake it up a little. I plan on zig-zaging the above plan day-day on; day off; day-day on, day-off; free day and see how it goes!! I will plug and play with the different types of cardio and I will go heavy on the strength training.

August 2009



Sunday



Monday



Tuesday



Wednesday



Thursday



Friday



Saturday

1

2

Spin 20min

3

Run 3miles


Plyometric Cardio Circuit

4

Run 2 miles


Cardio Power & Resistance

5

Spin 35 min


Cardio Recovery

6

Run 3 miles


Pure Cardio

7

Elliptical 45min

Plyometric Cardio Circuit

8

Run 2 miles


9


Cardio Power & Resistance

10

Spin 35 min


Pure Cardio

11

Run 4 miles


Cardio Circuit

12

Run 2 miles


Cardio Recovery

13

Spin 40 min


Cardio Power & Resistance

14

Run 5 miles


Pure Cardio & Cardio Abs

15


Rest

16

Run 2 miles/abs stretching


Fit Test

17

Elliptical 55 min/run 2 miles

Cardio Circuit

18

Run 4 miles/65min EFX

Pure Cardio & Cardio Abs

19

Run 2.5 miles

Cardio Recovery

20

a.m Run 2miles

Cardio Power & Resistance

21

Run 4 miles/walk 1.5 miles 8 min EFT

Plyometric Cardio Circuit

22

Run 5 miles

23


Pure Cardio & Cardio Abs

24

Run 2 miles

Cardio Power & Resistance

25

Run 3 miles

Plyometric Cardio Circuit

26

Elliptical 40 min

Cardio Recovery

27

Run 2 miles

Pure Cardio & Cardio Abs

28

Run 3 miles

Plyometric Cardio Circuit

29

Run 5 miles

30


Rest

31


Free Day


This is my total workout plan for the month of August. I pretty much followed the plan and I am liking the results that I am seeing. I realize that on some days, I need to do a 2x a day workout. Get up early a.m then exercise again after work. In a way, this is best for me. It helps me to let go of al the daily stress as I run. And I am beginning to love running again.

Live stress-free,

skyy

Today was wonderful!!! I am loving my job more and more. As far as workouts: So far this week, I’ve ran 12 miles!!! I haven’t been able to do much spinning but I will pick it back up next week.

Anna is getting her first tooth and it just reminds me of how fast time flies by. She is such a cute baby. My baby boy is running cross country and breaking records.

All in all…. A good week.

Mid week update:

Work has gotten better this week. It is good to focus on work and to put everything else in the category: not important enough to concern myself with.

A very dear friend told me this week…. leave the stressors alone. When you focus on God… the stressors go away.

Thanks to the Gowear Fit:

I am down 3 pounds this week. Awesome!!! I also found out that while I thought I was getting at least 6 hours of sleep a night; I am getting in only 4.5 hours a night!! No wonder I am tired most of the time.

Sunday:
Cardio Power & Resistance Done

Monday:
Spin 35 min/Pure Cardio Run 3 miles; Elliptical 45 min

Tuesday:
Run 4 miles Run 3.5 miles

Wednesday: Run 2 miles/Cardio Recovery

Thursday: Spin 40 min/Cardio Power & Recovery

Friday: Run 5 miles/ Pure Cardio & Cardio Abs

Saturday: Rest

So far…. So good this week.

Planned fitness for the upcoming week:

Sunday: Cardio Power & Resistance

Monday: Spin 35 min/Pure Cardio

Tuesday: Run 4 miles

Wednesday: Run 2 miles/Cardio Recovery

Thursday: Spin 40 min/Cardio Power & Recovery

Friday: Run 5 miles/ Pure Cardio & Cardio Abs

Saturday: Rest

Today was a beautiful day… Started the day @ Church. Today’s lesson: What is keeping you from God? Find out what is keeping you from God and press through. God is here. He is not ever going to leave you. The world gets crazy when we take our focus off of the One who loves us and gave His life for us.

It’s time to refocus!!!

8/2/09 Racing to the 160’s

Still Here:

 

This is my projected workout for the month of August 2009.  Let’s see if I can stick to it.  Been having a hard time sticking with one program over another.  But I am thinking that running and Beachbody’s Insanity program (with some Spinning thrown in) will do the trick……..

     

 

August 2009

     

 

 

Sunday

 

 

Monday

 

 

Tuesday

 

 

Wednesday

 

 

Thursday

 

 

Friday

 

 

Saturday

            1
2Spin 20min

 

3Run 3miles

 

Plyometric Cardio Circuit

4Run 2 miles

 

Cardio Power & Resistance

5Spin 35 min

 

Cardio Recovery

6Run 3 miles

 

Pure Cardio 

7Elliptical 45min

Plyometric Cardio Circuit 

8Run 2 miles

 

 

9 

Cardio Power & Resistance 

10Spin 35 min

 

Pure Cardio

 

11Run 4 miles

 

Cardio Circuit 

12Run 2 miles

 

Cardio Recovery 

13Spin 40 min

 

Cardio Power & Resistance 

14Run 5 miles

 

Pure Cardio & Cardio Abs 

15 

Rest

16Run 2 miles

 

Fit Test 

17Elliptical 45 min

Cardio Circuit 

18Run 3 miles

Pure Cardio & Cardio Abs 

19Run 2 miles

Cardio Recovery 

20Spin 45 min

Cardio Power & Resistance 

21Run 4 miles

Plyometric Cardio Circuit 

22Run 5 miles
23 

Pure Cardio & Cardio Abs 

24Run 2 miles

Cardio Power & Resistance 

25Run 3 miles

Plyometric Cardio Circuit 

26Elliptical 40 min

Cardio Recovery 

27Run 2 miles

Pure Cardio & Cardio Abs 

28Run 3 miles

Plyometric Cardio Circuit 

29Run 5 miles
30 

Rest

31 

Free Day