Workouts Lately + Adjusting For A Busy Schedule

Hey guys, hope you all had a great weekend and a nice start to the week yesterday. I had a blast at Erica’s bachelorette weekend, and I can’t wait to share our festivities with you once I go through the millions of pictures we took. In the meantime, since today and yesterday have definitely been get back on track days, I want to talk about my workouts over the past month or so.

Running

My heavier strength workouts have been pretty hard to squeeze in lately. With summer weekends booked like crazy, it’s just HARD to get to the weight room as much as I did during the winter. Saturday and Sunday often end up as off days or days that I just go for a quick run or do a quick at home workout instead. Without either Saturday or Sunday (or both) to lift, it’s hard to fit strength training in among my teaching schedule, the classes I’m subbing, and the fun fitness events I’m attending during the week. That said, I haven’t been progressing as much as I’d like for my strength workouts, but it’s okay. I’m modifying my routine to fit what works for me right now, and I know once things calm down a bit I’ll be back on track with my goals. I’m also spending more time outside (kayaking, walking, running, etc.), so letting lifting take a back seat for a few more weeks is okay with me. I never want to feel stressed about something that I enjoy doing so much.

Kayaking on the Charles River

Before I get into some of the workout recaps, I want to share a Facebook status that one of my fitness idols, Molly Galbraith, posted a couple of weeks ago:

I recently took an informal poll asking a few audiences: “For those of you who have worked out for longer than 5 years, how many days per week do you work out?”

I can’t lie — was *secretly hoping* I’d hear the answer of 3-5 days per week, since that’s my general recommendation (that’s weights + cardio) for sustainability over the long haul. And yes. That’s what most people said… 3-5 days per week. But you know what they said that was even cooler?! Almost everyone who made a comment (beyond just listing the # of days/week) talked about MODIFYING IT FOR THEIR CURRENT LIFESTYLE/SITUATION, ie:

  • “In the winter I work out a little less, but I lift more. In the summer I lift less, but work out more overall, mostly hiking and swimming.”
  • “When I was in law school, I was lucky to manage 2 days a week, but now that I’m done, I’m hitting a solid 3-4 days a week.”
  • “When my son was born, I mostly just walked with him every day for the first 4-6 months, and maybe did a little body weight circuit at home. But now that he’s old enough for the gym daycare, I’m back in there 3 days a week, and I still walk with him most days.”

Freaking awesome! Each and every one of these people recognized that if they modified their routines and just did SOMETHING, that it was better than nothing and that they would still be doing something good for their bodies. None of this, “I can’t hit the gym 5 days a week so there’s no point” stuff. Just giving themselves grace about their situation and finding what was sustainable for them. Love it.

I feel like this describes my workouts lately perfectly. By no means am I slacking because I’m still making fitness a priority, I’m just making adjustments to fit in everything else. <—there’s your motivation for the day!

Here’s how my weekly workouts have looked for the past month:

Workouts: Sunday 6/22 – Saturday 6/28

Workouts

  • Sunday: Off
  • Monday: Full body strength workout
  • Tuesday: Taught (and did) my 6am class
  • Wednesday: Outdoor run. I had full intentions to run 3 miles, but it was way too hot and I felt dehydrated, so I listened to my body and stopped around 2.
  • Thursday: Taught (and did) my 6am class and then went to the June New Balance Girls Night Out event and did bootcamp
  • Friday: Subbed for Heidi’s 6am cycle and core class
  • Saturday: Off

Workouts: Sunday 6/29 – Saturday 7/5

Workouts 2

  • Sunday: Off for engagement celebrating
  • Monday: Off. Just didn’t feel like going!
  • Tuesday: Taught (but didn’t do) outdoor Tabata stations, then stayed after teaching to do a full body strength workout. Also went kayaking!
  • Wednesday: Full body strength workout + cardio finisher
  • Thursday: Off to head to the Cape
  • Friday: 3 mile run
  • Saturday: At home workout (my Baby You’re A Firework bodyweight circuit)

Workouts: Sunday 7/6 – Saturday 7/12

Run

  • Sunday: Off day
  • Monday: Lauren’s spin class
  • Tuesday: Taught (and did) my 6am class with two five move circuits, one for upper body and one for lower body
  • Wednesday: Ran a really hot 3.1 miles after work
  • Thursday: Taught (and did) my 6am class with three different upper body supersets and lower body/cardio progressions between each
  • Friday: Full body strength workout
  • Saturday: Off for Slesh’s wedding

Workouts: Sunday 7/13 – Saturday 7/19

Workouts 3

  • Sunday: Off for Slesh’s wedding
  • Monday: Off for the day after Slesh’s wedding
  • Tuesday: Taught my 6am class with one of my favorite formats, 10 strength reps + 20 cardio seconds, five different sets, four rounds each. After that, we finished with a stability ball core circuit.
  • Wednesday: Met Liz and Alice for a morning workout date at Studio Empower. At night, I went to an event at SoulCycle in Chestnut Hill and took a cycle class there.
  • Thursday: Taught my 6am class with the same format as Tuesday, just with different exercises
  • Friday: Off for Erica’s bachelorette
  • Saturday: Off for Erica’s bachelorette

–Let’s chat–
Tell me how you modify your workout schedules to fit your routines? Do you find that you make adjustments in the summer? How do you still keep fitness a priority despite busy schedules? Is anyone else going to the New Balance event tonight?

Feel free to share anything else workout related that’s on your mind, and make sure to check back tomorrow morning for my New Balance giveaway winner!

Wellness at Work: Walking Wednesdays

Yesterday I worked out of our Fall River site, which may sound like a pain because it’s a much longer commute from the Boston area, but I don’t mind it because it’s a nice excuse to see my family that lives down there.  After my work day, I met up with Papou and Auntie Paula at the new Jerry Remy’s.

Fall River

Papou2

I ordered a delicious summer berry salad to start.  I haven’t had poppyseed dressing in so long!  I also enjoyed a turkey burger (sans bun) and some sweet potato fries.  Yum.

Jerry Remy's Berry Salad

Jerry Remy's Turkey Burger

It was nice to catch up with my family.  Auntie Paula and I spent a lot of time talking about work site wellness programs, as she has been tasked with creating a wellness program at her work as well.  We talked not only about different ideas we’re each trying to carry out, but we also talked a lot about resistance.  We mentioned the barriers and challenges that I’m sure every company faces in the infancy of their wellness programs (executive buy in, worries about cost, what’s the long-term benefit), but we actually spent quite some time discussing resistance at the staff level.

For example, Auntie Paula recently created a lunchtime wellness event that she dubbed the “lunchtime walk, run, or jog.”  She made signs, everyone seemed excited about the hype, and then guess what?  A whopping one person showed up.

How sad.  But I think this happens often.  Of course, if a wellness culture is promoted from the top down at a company it’s probably not as bad, but people always have an excuse to make.  That’s what happened with Auntie Paula – she heard it all!  It’s too hot.  It’s too cold.  It’s raining.  I’m tired today.  I’m busy today.  I forgot my sneakers.  Maybe tomorrow.  Monday.  But is there really anything truly magic about Monday?  There’s always going to be something you could make an excuse over.  Self included!

don't make excuses make progress

It’s mind-boggling to me the excuses people are willing to make, whether it be in regards to a work site wellness program, cooking a healthy meal at home, or actually using a gym membership.  I’m even going to go out on a limb and say that in the time spent making excuses, someone could go for a ten minute brisk walk and complete 1/3 of their recommended daily physical activity for the day! Nevermind the benefits they’d feel in terms of productivity, energy levels, stress levels… the list goes on.  Or if you add up the time spent on the Internet, yakking away, in the lunch line, etc…. don’t complain to me about not having time.

its-not-about-having-time-its-about-making-time

Oy!  I could go on and on about this all day because it drives me nutsBut that would be negative, and I’m here to encourage and foster excitement and passion for a healthy lifestyle, not gripe.  So instead I will tell you that the key with obtaining buy-in from those who make excuses all the time is accepting them where they are.  Accepting that they simply aren’t ready for big changes or commitment.  And that’s where starting small with something manageable is key for lasting changes.  This is a key component behind the beauty of wellness coaching.  And it works.

Instead of hosting a big lunchtime event, or pushing for activity every day, I have recently implemented “Walking Wednesdays” with my group at work.  I try to increase my steps in many other ways during my workday, but for those that need that extra push, Walking Wednesdays is just once a week and provides a group camaraderie and motivation aspect.  And you just have to know how to respond to the excuses.

No time?  Use it as an opportunity to discuss an upcoming project or brainstorm with a co-worker.
Raining?  Let’s take the indoor route instead.
Not ready for stairs?  Walk a lap around the building, take one flight today.  Next week, go for two.
Too cold?  Here, you can borrow my jacket.
Have another meeting then?  I’ll go with you now instead so you don’t have to miss out.

You also have to know when to just let something be.  Please don’t get me wrong, I have absolutely no issue at all with people just starting out, at a beginner level, inexperienced, whatever.  I don’t care if you are the fittest person in the entire world or if you’ve never worn a pair of sneakers in your entire life.  I just get frustrated when people don’t just try… because in all aspects of life, not even just in regards to wellness, just trying and giving something your best is SO important.

I’ve said before that one of the easiest (and cheapest!) ways to get people up and moving more is simply by walking.

meditech

And I’ll be out there, every Wednesday (at least).  Work friends, I hope you’ll join me.

Do you know anyone that always makes excuses?  Do any of you work for companies that offer wellness programs?  If so, I’d love to connect and find out more about what’s offered, challenges faced, and get some new ideas!

For more of my “Wellness at Work” series, check out these posts:

Words for the Weekend

Words for the Weekend