Health Habits 2

Hey there!

I know this is a couple of days late for the second 2-week set of health goals. Again, I'm trying to keep things moving forward without going too fast. For this block, I've set a gym workout schedule. I live just 1 block away from my gym and have already been going at least once a week, but I want to take better advantage of that!

Goal 1: Cardio at the Gym

For this goal I have set apart 2 days a week to workout at the gym for cardio ONLY. Wednesday every week involves a 30-minute routine on the stationary bikes and Saturday is 30-minutes on the elliptical machine. It works out that I get about 3 songs in for a 10-minute block so I try to push for 2 songs pushing hard and the third song easing up. I also record how I did with distance, calories, etc and try to push myself harder every week. 

Goal 2: Weights at the Gym

I'm not only doing to weights on these days, but mostly weights. I've learned that within 6 days you will start to lose muscles you've been building up, so I'm going twice a week on Tuesday and Thursday. I know these days are close together, but this is what works best with my schedule so that's what I'm sticking to. Sometimes the Thursday workout also gets pushed back to Friday so those weeks do balance out better. For weights we do free weights, benching, abs, then legs. After that it's 10 minutes on the rowing machine, 10 on the stair stepping machine, sit-ups, and planking. I'm hoping to work up from planking to push-ups, but that's where I'm at now. I'll try to post later with more specifics on which machines I use. I always take extra time to stretch after these workouts as well as before I go to bed that night to help loosen up and not be sore the next day. This is especially important with the muscles that you don't use regularly!

Tips: 

1- It's best to take a buddy with you (I'm using my roommates). This makes it more likely for you to go as you can help each other remember and go even on lazy days. They'll also spot you on the weight machines!!!

2- Stop comparing yourself to that person next to you! Your personal level of fitness and the time your spending on the machine are probably different from those people next to you so keep yourself at a good pace and just push to beat yourself.

3- Hydrate. Always bring water and make sure you're taking a sip once in a while! If you get there and realize that you've forgotten water, then leave and come back with some.

4- Stretch. Nothing is harder than trying to go the gym the next day when you can barely walk because you didn't stretch before and after your previous workout. Warm up and cool down with stretching and make sure you take deep, slow breaths as you hold each stretch out. You should 'relax' into each one before moving on to the next.

5- Eat right before and after. As a general rule, it is best to eat carbs before a workout and protein after. I recommend eggs or a glass of milk soon after the gym to help your body build up those new muscles.

And that's it for the second 2 weeks! So far the water & vitamins are going really well! I've done 100% on water, and missed one day of vitamins, but I am back at those again! I've been charting my progress on a calendar as well which really helps me remember and to keep track of everything. The gym visits have also been on my calendar already. I highly recommend a wall calendar so you can see the entire month at-a-glance! Good luck! 

Please comment with any feedback you might have!

Bye!