If you aren’t new here, then you know that working out is, like my identity. As so many of the trolls like to point out, yes, Karen, I’m aware that I don’t look like I workout all the time. Because pizza and champagne are also a part of my identity.
If you use the search bar at the right, and search workout, an infinite amount of posts will come up. Pre quarantine, I could easily be found going to two OrangeTheory classes a day. It was more for a flex and so I could stuff my face, but hey, do you. And I also love to run.
Yet, after contracting COVID, walking down the hallway, let alone finding the strength and energy to go for a run was more of a struggle than I anticipated. As being a runner and working out are my hobby, passion and identity, not being able to immediately pick up where I left off has me feeling overwhelmed and depressed. I’m trying to find the positive in it and look at it as goal to achieve, but I wanted to document this for myself and for anyone that is trying working out for the first time.
I wrote that back in November and am glad to report that I feel “back”! After long workout days, I can barely keep my eyes open past 8pm and the following day I feel sluggish. I contribute this to what we call “Covid pains” but am beyond thankful to have my health and be able to go for my long runs again.
Face Mask || Tee Shirt {wearing a 6} || Jacket {wearing a 6} || Leggings {wearing a 6 and the 25” inseam} || Running Shoes {went up a 1/2 size to run in} || Socks {wearing a S}
Tips for Setting A Workout Schedule
- Be Honest.
- Really evaluate where you are and where you want to go. Have you not worked out since required high school gym class and now want to train for a half marathon? Don’t expect to be running 3-5 miles the first week.
- While I personally weigh myself, this is not always an accurate tracking system. Try taking process photos {just for you} or using a pair of jeans as a gage.
- Be Consistent.
- The CDC recommends 150 minutes a week. Yes, that sounds daunting, but it is less than 22 minutes a day! Think of it as 30 minutes 5 days a week. And to refer to the above, if you haven’t worked out in a bit {cough, years} than this will not be happening week 1.
- Set up this time for you. If you need to block off time in your daily calendar, do it! Try working out at different times of the day to see what makes you feel the best. I peronsally, like to do it in the am or before noon. That way, even though I love it, it doesn’t feel like it is hanging over my head.
- Write it Down.
- I’m old school and like tracking this on paper. While I now have the apple watch that does this for me, I used to get a monthly calendar and write down each workout to see progress or compare a stressful time/ week to what I was doing activity wise.
- Get Cute Clothes
- While you don’t need them, why not have something that makes you excited to workout??? Below are my tried and true leggings, the only socks I do cardio in {yes, they are really worth the $15} and the running shoes I personally recommend to friends, not just for the swipe ups.
- Workout Apps
- While they aren’t needed, I find them extremely encouraging. You feel like you aren’t working out alone and are a part of a community. There are countless and you can even find great workouts from just general accounts {just found @ellamaerayner}. This workout is killer.
- Check out a hashtag on IG or TikTok, such as #HIIT #bootyworkout #homebootyworkout #quickarmworkout, etc.
- I recently realized that I was still paying for the Kayla Itsines Sweat App. Starting this was what got me back in shape after each pregnancy and the closest I’ve ever been to having abs. It is quick and so easy to make time for. But don’t be fooled, it is indeed not easy. You will be cursing me and wondering how you are so sore after just 28 minutes 3 times a week. You can easily google image the workouts or find them on pinterest. Yet, I find the app is the most effective. It keeps time for you and walks you through each movement. Plus, you can play your own music. Cue the One Direction playlist.
- Tell Your Family/House mates.
- This way, everyone under your roof know your goals. Even if they aren’t going the same workout rehaul like you are, or maybe have been for years, just hearing yourself say it out loud is self motivating.
- Every night before we go to bed, my husband and I discuss our’s and the kids’ schedules for the next day and morning so we can prioritize who is getting to workout first {and who is on breakfast duty}. This is also motivating. If I know that it is my turn to go workout early, and I have to be home at a certain time so my husband can workout before work, I literally can not hit the snooze button.
- Tell Yourself You are Worthy and Beauitful
- You should workout because you love your body, not because you hate it. A number on the scale or on a clothing size tag does NOT define you. You are beautiful just the way you are.
My Favorite Workout Apps
- Sweat
- I wrote about this above, but I just recently restarted this after realizing I had paid for the year. It is a quick but beyond effective workout app. It is 2 block that are 7 minutes long. You do 4 exercises on repeat until time is called and repeat each block 2 times.
- I’ve just started it again, and even though I can do an hour on the Peloton or run 3-6 miles outside, I have not been this sore in ages.
- Search for the images on Pinterest, or splurge on the app. The app, I find, keeps me accountable, both with the weekly schedule and the quick 28 minutes.
- Peloton
- Like so many other people, I got a Peloton in quarantine and literally don’t think I would have survived without it. I have a friend that doesn’t like to ride a bike, and just has the app for at home workouts.
- The company has really added more at home classes, Pilates, yoga, weights, etc. so it is sooo much more than just a bike app. They have trials for first time customers. I cannot recommend it enough. I really like the outdoor runs {the classes are just audio}. You feel like you are running with your own personal coach, which you are!
My Workout Schedule
I used to share these in weekly blog posts and I’m trying to get back to these to share what I’ve been up to. The 2021 plan is to reincorporate these posts into my life and the blog!
3 Peloton Classes that I Recommend You Bookmark
I will include 2-3 classes that you need to take if you have a Peloton when I do these blog posts. That way the schedules included aren’t overwhelming to you and you know what I really want you to enjoy like I did!
- 30 min Calvin Harris ride with Ben Alldis {from 12/30/2020 @9:30am}
- 45 min Groove Ride with Emma Lovewell {from 1/14/21)
- Any Core class with Olivia Amato
Sunday, Jan. 3
30 minutes Intervals & Arms with Olivia Amato {from 1/3/2021 @6am}
Monday, Jan. 4
Morning walk for 40 mintues
10 min Core Strength with Olivia Amato {from 12/10/2018 @3:35am}
30 min Calvin Harris ride with Ben Alldis {from 12/30/2020 @9:30am}
10 min Arms Toning with Robin Arzon {from 12/14/20 @6am}
Tuesday, Jan. 5
3.25 mile outdoor run
20 min Core Strength with Oliva Amato {from 7/9/20 @4:35am}
15 min EDM Ride with Olivia Amato {from 1/2/21 @6am}
5 min cool down ride with Jess King {from 12/30/20 @6am}
Wednesday, Jan. 6
Morning solo walk for 2 miles
45 min Intervals & Arms ride with Tunde Oyeneyin {from 1/5/21 @ 2pm}
10 min Core Strength with Olivia Amato {from 12/7/18 @4:35am} – I was doing a core challenge with some gfs, 5 days in a row of these 10 minutes classes from Olivia Amato, brutal.
Thursday, Jan. 7
4.2 mile outdoor run
10 min Core Strength with Olivia Amato {from 10/10/18 @5:35am}
Friday, Jan. 8
I was so depressed after the attack on the Capitol that I worked it out this day. This is too much for one day, but it felt good to get my frustration out in this way.
Morning walk for 40 mintues
5 minutes rower
20 min Arms & Shoulders Strength with Olivia Amato {from 11/20/19 @6:55am}
5 minutes rower
15 minutes indoor run on the treadmill
10 min Core Strength with Olivia Amato {from 10/7/20 @6:05am}
15 min 90s Ride with Hannah Frankson {from 1/3/21 @ 11pm}
Saturday, Jan. 9
30 min Intervals and Arms with Cody Rigsby {from 1//4/21}
Just rode for another 35 minutes
Sunday, Jan. 10
30 min Intervals and Arms with Ally Love {from 1/2/21}
15 min Pop Ride with Jess King {from 1/9/21}
Monday, Jan. 11
5 mile outdoor run
10 minutes Happiness Mediation with Kristin McGee {from 1/11/21}
Tuesday, Jan. 12
30 minute morning walk
10 min Low Impact ride with Alex Toussaint {from 12/14/20}
30 min Intervals & Arms with Cody Risgby {from 11/19/20}
Wednesday, Jan. 13
6 mile outdoor run
10 min Core Strength with Olivia Amato {from 1/13/21}- These 10 min classes from Olivia are my favorite. So brutal but so good. I was so excited to see a new one added today.
Thursday, Jan. 14
2 mile outdoor walk
20 min Upper Body Strength with Robin Arzon {from 1/11/21}
10 min Arms Toning with Jess King {from 1/8/21}
45 min Groove Ride with Emma Lovewell {from 1/14/21)
Friday, Jan. 15
30 min Intervals and Arms with Emma Lovewell {from 1/11/21)
10 min Arms Toning with Ally Love {from 10/11/20}
Saturday, Jan. 16
5 minutes rower
5 minutes walking on the treadmill
5 minutes rower
5 minutes jogging on the treadmill
5 minutes rower
5 minute run on the treadmill
10 min Arms Toning with Leanne Hainsby {from 1/7/21}
3 Peloton Classes that I Recommend You Bookmark
- 30 min Calvin Harris ride with Ben Alldis {from 12/30/2020 @9:30am}
- 45 min Groove Ride with Emma Lovewell {from 1/14/21)
- Any Core class with Olivia Amato
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