Weekly Workout Recap – December 5th – 11th

find-my-soul

AKA Workouts During Week 12 of Pregnancy 

Happy Monday! I hope you all had a wonderful weekend. Mine was filled with holiday festivities including Theodora’s annual cookie swap and the annual holiday lunch with some of Bo’s best guy friends, many of whom I’ve now known for nine years! Thanks to a very rich, late lunch at Peter Luger’s yesterday, I was in bed by 7:45pm. This set me up well for an early morning Monday workout!

Since so many people have requested that I share my workouts throughout pregnancy, today is the return of my Weekly Workout Recaps. I will share these each Monday with not only links and class details but also any adjustments I made during class due to pregnancy. Since I’m still early in my pregnancy, just 13 weeks, there aren’t very many adjustments yet.

  • Monday December 5th – After a long Monday I was craving a cardio sweat party, aka Soul Cycle class. While I don’t take Soul Cycle that often, I find that it can cure a bad mood better than almost any other workout. Joyce’s class was almost completely out of the saddle which is a change for me. If you take Soul Cycle classes regularly, would you say this is typical these days?
  • Tuesday December 6th – You guys know I don’t have my rythym and therefore typically avoid dance workout classes. Thanks to Target‘s C9 brand and AKT Nomad I had the opportunity to try an AKT Happy Hour class bright and early Tuesday morning with Kayla, Theodora and other NYC influencers. The Happy Hour class is their signature dance-based interval class. The class alternated between choreographed dance cardio combinations and toning workouts including a VERY challenging glute series that left my glutes sore for two days. By the end of the class I’d let my inhibitions go and was having a blast even though I was always a step or two behind. I enjoyed this class SO much that I’d consider going to it again or even trying their AKTEASE class which is targeted towards beginners.
  • Wednesday December 7th – Rest Day
  • Thursday December 8th  – I received a cold weather running package from my friends at Brooks which inspired me to immediately try on the pieces and head out the door for an outside jog. I jogged for 30 minutes around the neighborhood, enjoying the holiday lights and festive decorations while trying to ignore the cold weather’s affect on my lungs.
  • Friday December 9th – Since joining the Brooklyn (Dodge) YMCA this month, I’ve had the chance to get back into Body Pump. This was the first workout class I took when I started my fitness journey ten years ago. I used to take Body Pump three times a week at the gym near my apartment in Wayne, Pennsylvania but since moving to New York City haven’t been able to take it since it’s only offered in certain gyms. Friday evening I kicked off the weekend with a very sweaty, fast paced Body Pump Express class. I thought express meant it’d skip one track to result in a shorter class. Nope, it just meant you did 90% of the work in 75% of the time and most of the time was saved during transitions. I think I’ll stick to regular classes during my pregnancy as I found the pace a bit hard to keep up with at times.
  • Saturday December 10th – I met my sister-in-law at the Brooklyn Heights Soul Cycle for a 60-minute Soul Survivor class led by the very energetic Eve. Her class included A LOT of time out of the saddle as well as Rihanna tunes. By the time class was over I was ready to get out of the hot, sticky room but during class I felt great.
  • Sunday December 11th –  I returned to jogging with a 40-minute treadmill workout consisting of 5 minute walking intervals at 4.2 speed and 5.0 incline followed by 5 minute of jogging intervals at 5.7 speed and 1.0 incline.

 

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My July Training Plan

This morning my alarm went off at 5:25 AM. Waking up this early after a wonderfully, long weekend was not easy. I was groggy and wanted to push the snooze button. Why had I committed to meeting a friend at 6 AM after a holiday weekend? Am I a masochist? No, I am merely a girl who is ready for a plan. Inspired by my friends who are kicking off their Fall marathon training, I decided last week that after months of not having a true training plan, it was time to kick things into gear. My body is healed and craving the challenge and my mind really enjoys having a plan and knowing what is on deck for the week.

Sometimes a girl needs a plan

Instead of committing or creating a multiple month plan, I am taking this one month at a time, especially since I’m just coming off injury.  This plan, similar to my previous plans, includes a combination of running, yoga and strength training. In fact, it is very similar to my September training plan as I loved the energy and results I felt during that month of half marathon training. I was pairing running with Bar Method classes which helped me lengthen and tone my muscles while the running helped me get in half marathon shape.

Running

  • Three runs per week, including

Bar Method

  • Eight to ten classes this month, averaging two to three classes per week

Other

  • Yoga, spinning/cycle, swimming or other strength

I have found that I can do Bar Method and a cross training workout on the same day but I do not want to do Bar Method on the same day as a run. Most weeks, this workout combination will average six to seven workouts but also allows the flexibility to do things such as bike with Bo, try new classes on ClassPass or join a friend for a Soul Cycle or yoga date after work. Also keep in mind that Bar Method is an effective yet low-impact workout.  I chose Bar Method as my primary strength training this month is due to the proximity to our apartment, its availability on ClassPass (<–Save $20 on ClassPass with this link) and the positive effects it has on my body and running.

Bar Method pic

Tank Crops  (color sold out online but on sale in some stores) – Sandals

So, with that in mind, here is how July has gone thus far:

July 1 – Bar Method Brooklyn class

July 2 – 4.5 mile run with Lululemon Run Club

July 3 – Rest day

July 4 – Bar Method Brooklyn class

July 5 – Bar Method Brooklyn class

Your Turn: Are you training for anything right now? If so, what does your plan look like? 

 

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FOOD & WORKOUT JOURNAL – MAY WEEK 4

Hello, hello! I hope you guys are having a great day.

As promised, I want to share my food and workouts with you as part of my renewed focus on my health and well being. Just a reminder, I find that tracking my food and workouts as well as sharing them with you on the blog helps hold me accountable. I am not counting calories or points this time around, just focusing on eating primarily healthy, natural foods. When it comes to workouts, keep in mind that I am currently recovering from a strained hamstring and bruised cuboid which have limited my workouts.  Luckily, last week was the final week of low-impact workouts and now I have the all clear from my doctor and physical therapists to ease back into running and high intensity workouts!

Week two was another great week and I’m now down 5 pounds total so far (3 pound week 1 and 2 pounds week 2).  I am tracking my workouts daily, but only tracking my food Monday morning through Friday afternoon. While it may not work for everyone, I find that allowing myself the freedom and flexibility to enjoy on the weekends helps me. I am also limiting alcohol to Friday and Saturday, with a goal to have no more than five glasses during the course of the weekend.  You will also see that I am a creature of habit. This week my dinners were a bit more random due to our schedule but overall it was nice to go into the weekend looking forward to wine and delicious meals versus feeling bloated and off-track from the week. I wasn’t working from home most days last week so my lunches were primarily eaten on-the-go.

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  • Monday
    • Breakfast: Coffee w Unsweetened Almond Milk, Fage 2% yogurt, 1/4 cup Purely Elizabeth granola, strawberries, chia seeds and flax seeds
    • Lunch: Salad (spinach, grilled chicken, egg whites, celery, tomatoes, carrots, red peppers, salt, pepper, olive oil, lemon, and red wine vinegar)
    • Snack(s): Apple with almond butter drizzle (~ 1 tablespoon), 1 cups Puffins
    • Dinner: Grilled swordfish, grilled corn and tomato salad and grilled asparagus
    • Water: 10 glasses
  • Tuesday
    • Breakfast:Skim latte, Fage 2% yogurt, 1/4 cup Purely Elizabeth granola, 1/2 banana, 1/2 c strawberries, chia seeds and flax seeds
    • Lunch: Salad (spinach, 1 egg + 1 egg white, tomatoes, cucumbers, peppers, onions, balsamic)
    • Snack(s): Apple with almond butter drizzle (~ 1 tablespoon)
    • Dinner: Grilled garlic and lemon boneless, skinless chicken thighs, grilled asparagus, side salad
    • Snack: 1/2 c Puffins + 10 chocolate chips
    • Water: 10 glasses
  • Wednesday
    • Breakfast: Iced coffee, Fage 2% yogurt, 1/4 cup Purely Elizabeth granola, 1/2 banana, chia seeds and flax seeds
    • Lunch: Salad (romaine, 1/4 avocado, grilled chicken, tomatoes, red onion, peppers, hummus, lemon juice) and Health-Ade Kombucha
    • Snack: orange + 1 serving almonds, unsweetened iced green tea
    • Dinner: Homemade grilled chicken sandwich with letuce, tomato, pickles, barbecue sauce served with  grilled asparagus and 2 pickles on side
    • Water: 8 glasses
  • Thursday
    • Breakfast: Coffee w Unsweetened Almond Milk, Fage 2% yogurt, 1/4 cup Purely Elizabeth granola, 1/2 banana, chia seeds and flax seeds
    • Lunch: Salad from NYC deli (Spinach, grilled chicken, edamame, tomato, carrots, cucumber, celery, green peppers, salt, pepper, olive oil & balsamic)
    • Snack(s): orange + 1 serving almonds
    • Dinner: A few shared appetizers, Veggie burger + 2 pickles and a Brooklyn Summer Ale enjoyed outside with friends
    • Water: 11 glasses
  • Friday
    • Breakfast: Coffee w Unsweetened Almond Milk, Fage 2% yogurt, 1/4 cup Purely Elizabeth granola, 1/2 banana, chia seeds and flax seeds
    • Lunch: Salad from NYC deli (romaine, red onions, red peppers, green peppers, tomatoes, grilled chicken, feta, lemon juice, olive oil, red wine vinegar)
    • Snack: apple and almonds in car, unsweetened iced green tea
    • Water: 11 glasses

FullSizeRenderWorkouts

  • Monday – Row House Chelsea
  • Tuesday – Mixed Level Bar Method at Bar Method Brooklyn
  • Wednesday –  Row House Chelsea
  • Thursday – Mixed Level Bar Method at Bar Method Brooklyn followed by physical therapy
  • Friday – rest day
  • Saturday – 2 mile run followed by squats, push-ups and planks
  • Sunday – 2 hours kayaking on the Batten Kill River

So there you have it! After two week I’m down five pounds and hope to lose one pound per week, on average, until I am back at my healthy weight and my Summer clothes fit again.

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