Weeks Workouts and Meal Plans (7/14-7/21)

7/14- 7/21 Week’s Workout Schedule

This week’s workout schedule is kind of a random mess but here it is-

I usually aim to strength train (total body) at least three times a week. I read somewhere that strength training three times a week is for maintenance, four times a week is for some progress, and five times a week is for results. Since I’m new to strength training that still sounds like a lot, but I’m doing my best to get it in! I also don’t want to neglect getting enough cardio in either. For me it’s all about variety variety variety. I know there are a lot of opinions on what type of exercise is best for weight loss/maintenance or overall health. For me, I try to incorporate many types of exercise so I can get many types of benefits (toning, muscle building, calorie torching, endurance, flexibility, disease risk reduction, etc…..) Planning is one way to make sure I get lots of variety.

Another thing I wanted to focus on this week was NOT driving to the gym EVERY night of the week. My gym takes a 40 minute commute round trip, it’s really setting back my nights (time wise). So this week I’m going to incorporate some at home workouts and only go to the gym on days I have more time (like Sunday) or for a class. Finally, the last piece of advice I had on my mind when creating this weeks schedule focused on the ACTIVE part, of active recovery. Personal trainers are suggesting that your active recovery days should not be “do nothing” days. They suggest getting up and going for a walk, or doing light housework in order to facilitate quicker recovery. Since I walk A LOT at the hospital I thought making my active recovery days be on weekdays would be a good idea. I also put Yoga on the schedule instead of “active recovery” simply because recently I have been skipping it. I don’t usually do anything super strenuous, I go for more opening and stretching focused practice. Skipping it has seriously been killing me, so hopefully since it’s on the schedule I will actually do it.

Meal Plan

Here is what I picked up at TJ’s on Saturday. (Whoops I forgot to restock veggies, I will most likely stop again to get some baby carrots or sugar snap peas real quick)

Per usual not very much… I’m only one girl!

Breakfast Options:

– Overnight Oats

– Chocolate Chia Protein Pudding

– Protein Shakes and Fruit

– Panera (I have a coupon!)

– Toast and Fruit

Dinner Options:

– Sweet Breakfast Scramble

– Quesadillas

– TJ’s Frozen Tamales

– Chicken Burger

– Omelets or Egg Sandwich

Snacks: light string cheese, greek yogurt, fruit (apples or bananas), egg puffs, granola bars

* Many times my snacks become dinner, parts of dinner becomes a snack. I grab what I need to eat according to my workouts and how hungry I am. More strength training= more protein, more cardio= more carbohydrates. More hungry = more food. 😉
*(I get free lunch at my internship.)

Links of Possible Interest

Cardio vs. Strength Training Faceoff- Women’s Health

Greek Kefir Packs Protein and Cultures

8 Beachside Races

Questions of day:

Do you take time to plan out your workouts? What do you focus on achieving?

Which type of exercise do you prefer? Whats the hardest for you to work in?