You’ve heard me countless times say that I am restarting my journey; from moving, injuries and more recent, surgery. Life just happens.
Sometimes it’s hard to stay motivated when you have so much going on, whether it’s by choice or beyond your control. It is important to remember that life is a journey. Just because you set a goal doesn’t mean when you reach that goal, it’s the end.
Life is a process and there will always be ups and downs. You won’t always be progressing. Sometimes you may be at a stand still or maybe even go backwards. It’s easier said then done but you should remember to never give up and keep moving forward!
That being said, let’s check out what I am going to be doing for the next month to restart on my fitness goals. Friday the 15th was the first time I really had a good workout in almost a month. Before surgery, the last time I hit it hard at the gym was July 17th. Crazy to know I didn’t workout for almost a month. I do have restrictions; I can’t do activities such as TRX, Vinyasa Yoga or Insanity like workouts.
I also can’t perform exercises such as deadlifts, back extensions, deep squats or any core workouts until the end of August. My main focus for the next few week will be back, bi’s and tri’s while working a little shoulders, chest and lower body.
I have my AAAI/ISMA cycling conference in less then a week, so I will be training for that. To keep myself accountable, I am going to be posting my workouts each week and discuss my nutrition, which will change every week or two. I will be playing around with my macros but for this week, they are the following:
- Calories: 1750-1900
- Carbs: 180g (190g max)
- Protein: 130g
- Fat: 60g (70g max)
I don’t like to focus too much on calories but usually that’s my range, depending on my workouts and day. Post surgery, I gain about 10lbs and right now I lost a solid 6lbs. I am currently around 163lbs and want to get back to my happy zone of 156-158lbs. I know it may sound like an odd range but ever since I started my weight loss journey back in 2008 and have fluctuated here and there, I know that this range is my best and feel my strongest.
When I am strength training and keeping up with my fitness routine, I start getting leaner and look like I’m 135-140lbs. Most people see me and wouldn’t think I was almost 160lbs, which is why at a certain point, it’s not so much about the number on the scale. Right now I only have about 3lbs to get back to pre-surgery weight.
Workouts This Week (August 17th-24th):
- Sunday: Active Rest Day!
- Monday: Rest Day
- Tuesday: Chest & Tri’s + Spin (45mins)
- Wednesday: Legs + Spin (45mins)
- Thursday: Back & Bi’s + Cardio (30mins)
- Friday: AAAI/ISMA Cycling Conference
- Saturday: Rest Day
- Sunday: Total Body Workout (30mins)
My exercises this week are going to include at least two spin sessions and three strength training sessions. I am planning to take 2-3 rest days a week since my body is still healing, I don’t want to overwork myself. Active rest days just include 2+ hours of walking. And that’s it! That’s the plan to get back on the fitness wagon.
I am definitely feeling good, but I don’t want to push myself because I know its a sign that my body is healing. I don’t want to have to end up hurting myself and needing more recovery time. It’s time to get ready for my Vermont trip with the manfriend. Be sure to check out this week’s WIAW for some Vermont eats.