New – 8 Week – Goals

Things on my mind/To-Do this week:

  • Monday – hang out with Sabrina & Jessica after work (CHECK!)
  • Make a new work out schedule (CHECK, see below)
  • Thursday – hang out with Michelle & Amanda after work
  • Finish editing Brayden’s photos before Friday
  • Make the final decision about signing up for the Warrior Dash on July 20th, before April 24th

So today I was checking out Pinterest, trying to find some motivation to get back into a work-out routine. The result is: I’ve officially decided to embark on an 8-week plan. Good Lord I don’t even want to think about how embarrassing it will be should this flop – so that will probably be my biggest motivating factor. I really don’t want to fail or be completely embarrassed  since I’ve decided to share this with the whole internet/Facebook world. This is totally out of my comfort zone, I’m typically more of a private person.

My biggest challenge won’t be working out. Once I’m in a routine and feelin’ good I can stick to it. My biggest challenge will be food. I have life pretty easy right now, my boss buys everyone on our team lunch (usually at Panera Bread or Jimmy Johns or somewhere like that) everyday and most nights my mom cooks dinner. SO basically my “control” over what I eat is pretty slim. I also like eating out (more than I should, sad face) and at least once a weekend, I eat out somewhere with Zach. To be very clear that my goal is all this is not weight, it’s health. That’s always my goal. I’m never concerned with the particular number. If I feel good and I feel like I look good, then I’m happy. I’m also not going to starve myself or cut out things I like just to get results, being healthier by having and sticking to a work out schedule, is good enough for me! So I’m still gathering a plan and figuring out what I want to do about eating cleaner, typically I’ve found when I limit myself or cut out certain foods, that’s all I want and I end up straying farther, eating worse than before.

I got this work out schedule from Bodybuilding.com and made a few changes and made more specific cardio goals. It was important that I found something that was do-able for me, I don’t like spending hours at the gym. So I like the idea of splitting it up, cardio in the morning and working out in the evening for an hour for toning and muscle building! I also found these Blogailates videos that I want to try if I get bored with this routine or I need a quick workout and don’t have time to head to the gym one night. I’m hoping having these back-up ideas will help me stay on track. I also left 2 week nights and Saturday’s off in my schedule to do whatever I need to do, edit photos, meet clients, or hang out and catch up with friends and Saturday’s for photo shoots and spending time with Zach, since the BIG goal is life balance here!!!

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
SCHEDULE

16

PM- cardio

Walk 5, jog 6, walk 5, repeat

45 minutes

17

AM – cardio

Walk 4, jog 5, walk 4, repeat 45 minutes

PM – Shoulders/ Abs

18

AM- cardio

Walk 4, jog 5, walk 4, repeat 45 minutes

PM – Legs

19

Rest

20

AM- cardio

Walk 5, jog 7, walk 5, repeat 45 minutes

21

PM- Chest/ Triceps

22

AM – cardio

Walk 5, jog 7, walk 5, repeat 45 minutes

PM – Back/ Biceps

23

AM- cardio

Walk 5, jog 8, walk 5, repeat 45 minutes

PM-meeting/editing or hang out

24

AM- cardio

Walk 5, jog 9, walk 5, repeat 45 minutes

PM-meeting/editing or hang out

25

AM – cardio

Walk 5, jog 9, walk 5, repeat 45 minutes

PM- Shoulders/ Abs

26

AM- cardio

Walk 5, jog 10, walk 5, repeat 45 minutes

PM – Legs

27

Rest

28

AM- cardio

45 minutes;

Walk 5, jog 11, walk 5

PM- Chest/ Triceps

29

AM – cardio

45 minutes; Walk 5, jog 11, walk 5

PM – Back/ Biceps

30

AM- cardio

45 minutes;

Walk 5, jog 13, walk 5

PM-meeting/editing or hang out

MAY 1

AM- cardio

45 minutes;

Walk 5, jog 13, walk 5

PM-meeting/editing or hang out

2

AM- cardio

45 minutes;

Walk 5, jog 15, walk 5

PM- Shoulders/ Abs

3

AM- cardio

45 minutes;

Walk 5, jog 15, walk 5

PM – Legs

4

Rest

5

AM- cardio

45 minutes;

Walk 5, jog 16, walk 5

PM- Chest/ Triceps

6

AM- cardio

45 minutes;

Walk 5, jog 16, walk 5

PM- Back/ Biceps

7

AM- cardio

45 minutes;

Walk 5, jog 17, walk 5

PM-meeting/editing or hang out

8

AM- cardio

45 minutes;

Walk 5, jog 17, walk 5

PM-meeting/editing or hang out

9

AM- cardio

45 minutes;

Walk 5, jog 18, walk 5

PM- Shoulders/ Abs

10

AM- cardio

45 minutes;

Walk 5, jog 18, walk 5

PM- Legs

11

Rest

12

AM- cardio

45 minutes;

Walk 5, jog 18, walk 5

PM- Chest/ Triceps

13

AM- cardio

45 minutes;

Walk 5, jog 20, walk 5

PM- Back/ Biceps

14

AM- cardio

45 minutes;

Walk 5, jog 20, walk 5

PM-meeting/editing or hang out

15

AM- cardio

45 minutes;

Walk 5, jog 20, walk 5

PM-meeting/editing or hang out

16

AM- cardio

45 minutes;

Walk 5, jog 22, walk 5

PM- Shoulders/ Abs

17

AM- cardio

45 minutes;

Walk 5, jog 22, walk 5

PM- Legs

18

Rest

19

AM- cardio

45 minutes;

Walk 5, jog 22, walk 5

PM- Chest/ Triceps

20

AM- cardio

45 minutes;

Walk 5, jog 22, walk 5

PM- Back/ Biceps

21

AM- cardio

45 minutes;

Walk 5, jog 24, walk 5

PM-meeting/editing or hang out

22

AM- cardio

45 minutes;

Walk 5, jog 24, walk 5

PM-meeting/editing or hang out

23

AM- cardio

45 minutes;

Walk 5, jog 24, walk 5

PM- Shoulders/ Abs

24

AM- cardio

45 minutes;

Walk 5, jog 25, walk 5

PM- Legs

25

Rest

26

AM- cardio

45 minutes;

Walk 5, jog 25, walk 5

PM- Chest/ Triceps

27

AM- cardio

45 minutes;

Walk 5, jog 25, walk 5

PM- Back/ Biceps

28

AM- cardio

45 minutes;

Walk 5, jog 27, walk 5

PM-meeting/editing or hang out

29

AM- cardio

45 minutes;

Walk 5, jog 27, walk 5

PM-meeting/editing or hang out

30

AM- cardio

45 minutes;

Walk 5, jog 27, walk 5

PM- Shoulders/ Abs

31

AM- cardio

45 minutes;

Walk 5, jog 30, walk 5

PM- Legs

June 1

Rest

2

AM- cardio

45 minutes;

Walk 5, jog 30, walk 5

PM- Chest/ Triceps

3

AM- cardio

45 minutes;

Walk 5, jog 30, walk 5

PM- Back/ Biceps

4

AM- cardio

45 minutes;

Walk 5, jog 30, walk 5

PM-meeting/editing or hang out

5

AM- cardio

45 minutes;

Walk 5, jog 32, walk 5

PM-meeting/editing or hang out

6

AM- cardio

45 minutes;

Walk 5, jog 32, walk 5

PM- Shoulders/ Abs

7

AM- cardio

45 minutes;

Walk 5, jog 32, walk 5

PM- Legs

8

Rest; Results?

Cardio – rotate in Elliptical?

Shoulders/Abs:

Side Lateral Raise, 3 sets, 8-12 reps
Front Dumbbell Raise, 3 sets, 8-12 reps
Reverse Machine Flyes, 3 sets, 8-12 reps
Crunches 3 sets of 50 reps
Air Bike, 3 sets of 20 reps
Bent-Knee Hip Raise, 3 sets of 20 reps
Videos: http://www.bodybuilding.com/fun/body-transformation-clean-eating-made-her-a-model.html
ABS: http://www.blogilates.com/abs

Legs:

Seated Leg Curl, 4 sets of 12-20 reps
Dumbbell Lunges, 4 sets of 15-20 reps
Barbell Squat, 4 sets of 15-20 reps
Barbell Deadlift, 4 sets of 20-25 reps
One-Legged Cable Kickback, 4 sets of 20 reps
Videos: http://www.bodybuilding.com/fun/body-transformation-clean-eating-made-her-a-model.html
LEGS: http://www.blogilates.com/legs-thighs
BUTT: http://www.blogilates.com/butt

Chest/Triceps:

Barbell Bench Press – Medium Grip, 3 sets of 10-15 reps
Incline Dumbbell Press, 3 sets of 12 reps
Pushups, 3 sets of 15-20 reps
Lying Triceps Press, 3 sets of 10-12 reps
Triceps Pushdown, 3 sets of 10-12 reps
Triceps Dumbbell Kickback, 3 sets of 10-12 reps
Bench Dips, 3 sets of 15-20 reps
Videos: http://www.bodybuilding.com/fun/body-transformation-clean-eating-made-her-a-model.html
ARMS: http://www.blogilates.com/arms-upper-body

Back/Biceps:

Pullups, 3 sets of 10-15 reps
Wide-grip lat pulldown, 3 sets of 10-15 reps
Bent over barbell row, 3 sets of 10-15 reps
Hammer Curls, 3 sets of 10-15 reps
Preacher Curl, 3 sets of 10-15 reps
Videos: http://www.bodybuilding.com/fun/body-transformation-clean-eating-made-her-a-model.html
BACK: http://www.blogilates.com/back

xoB

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