Week Two Review

Hi Everyone!

I hope your week has gone well thus far! It is almost Friday and the weather has been cooler here in Texas! I’ve been a little behind on keeping my blog updated and will try to do better moving forward. However, yesterday I started Week 3 or the current 5 Week Body Transformation I am doing, but I figured I would talk a little bit about Week 2.

Week 2 has me repeating the workout routines from Week 1. I can tell I am making some progress but it really is tough from week to week to truly see how far I’ve come. The biggest thing I’ve noticed is my left foot seems to be handling the pounding better than in the past. I still have to be very careful with it, but the only thing that seems to bother it is doing high knees after a certain amount of time. I have to remind myself that I need to have patience with this issue like I was with my back and hip injury. It is all a part of the journey and I am taking small steps daily. The long term goal is still for me to start getting outside and move towards running, but the important thing is for me to be consistent right now and listen to my body. It will tell me what it can and cannot do.

The other issue I’ve been dealing with is the eating right on a consistent bases. I will be at work and I’ll see a cookie, and I’ll tell myself one cookie won’t hurt me. Well, one cookie leads to 3. Overall, I would say I eat fairly healthy and drink a good amount of water, but I am not doing it enough to see better results. I hope that makes sense. They say the first thing you have to do to fix something is notice there is a problem. I worked my tail off yesterday evening, but more than likely only worked off the cookies I had. It is going to be a struggle, but I know I will defeat it.

In case you want to see the workouts I am doing below are the links for Workouts 1, 2, and 3 for the first two weeks of my current program.

Workout 1 – http://www.benderfitness.com/2013/01/fitness-transformation-workout-1.html
Workout 2 – http://www.benderfitness.com/2013/01/fitness-transformation-workout-2.html
Workout 3 – http://www.benderfitness.com/2013/01/fitness-transformation-workout-3.html

Alright, I am going to eat lunch and most importantly stay away from cookies.

Blessings!
Jared

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Week 1 so far

Hi everyone!

I have started working out again and I’m happy to be back at it. I am doing the 5 week program I did earlier this year, because I needed to start working out ASAP and didn’t have time to look around for other programs. Things have gone well so far. I will try to go into more detail in the future, but below are links for workouts #1 and 2

Workout #1
Fit Test – http://www.benderfitness.com/2013/01/fit-test-2013.html and Workout #1 – http://www.benderfitness.com/2013/01/fitness-transformation-workout-1.html

Workout #2
I redid Workout #1 – http://www.benderfitness.com/2013/01/fitness-transformation-workout-1.html and Workout #2- http://www.benderfitness.com/2013/01/fitness-transformation-workout-2.html

I did one round of each workout.

Blessings!
Jared

Week 5 Workout #14

Lately it is seems like my post haven’t been showing up in fields that I tag. I thought I might have fixed it, but that wasn’t the case. I am posting this a third time to see the issue might be with my computer at work.

Hi Everyone!

I hope your week has been going well. We’ve been fairly busy at work due to a massive amount of office moves. I wanted to work out Tuesday but I was really tired for some reason, so I got in some extra rest and worked out last night. It was my last workout of the current 5 week plan I’ve been doing and it was bittersweet. It was sweet because one of my main goals was to simply finish the program and make exercising a part of my daily/weekly routine, but at the same time I look at myself and wish my body looked different. Don’t get me wrong, I have slightly improved and I would say I now have a solid foundation, which was another goal of mine. However, I see pictures or notice people around me and think I still have miles to go. Now, with that being said I when I really think about where I was 5 weeks ago to where I am today. I know can see I’ve come a long ways, and that makes me proud!!

Also, I look back on the journey I started back late last year and I’ve learned that being healthy isn’t a sprint but a marathon. I’m not doing this for a quick fix or for a short term, I’m in it for the long ride. The other thing I realize is that when I first started this 5 week program I didn’t hit it extra hard early on, and that was a part of my plan. In the past I have hit my early workouts too hard too soon, which has always led me to hurting myself or burned out from working out. That hasn’t happened this time. I guess what I am saying is that I have matured about my attitude and thoughts towards my workouts and the way I look at progress. Yes, I still have a ways to go, but what use to get me down, now motivates me!

I will look back on my 5 week fitness program, my goals, and what is next in a future blog.

Here is my workout from yesterday. I did one round of each routine.

Workout #5-(http://www.benderfitness.com/2013/01/fitness-transformation-workout-5.html)

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

*Repeat 1-3X

1. Alternating Lunge Lift
2. Tricep Leg Lift
3. Extended Situp
4. Mount Climber/High Knees (30 seconds each, 10 second rest in between)
5. Squatting Side Kick
6. Tricep Pushup (right)
7. Tricep Pushup (left)
8. Bicycle
9. Mountain Climber/High Knees
10. Warrior Row (right)
11. Warrior Row (left)
12. Leg Lift Abs
13. Mountain Climber/High Knees

Workout #2- (http://www.benderfitness.com/2013/01/fitness-transformation-workout-2.html)
Repeat 1-3X

1. Lunge Curl (alternate legs)
2. Plank Lift
3. Side Plank Hip Drop (right)
4. Side Plank Hip Drop (left)
5. Heel Tap Abs or Leg Lift Abs
6. Hip Press
7. Leg Series (right)
8. Leg Series (left)
9. Sumo Pushups
10. Bicycle Abs

Workout #3- (http://www.benderfitness.com/2013/01/fitness-transformation-workout-3.html)

Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds timed
Advanced: 20 reps, 60 seconds timed

Repeat 1-3X

1. High Knees (timed)
2. Walk the Plank
3. Superman
4. Leg Lift Abs
5. Reverse Lunge
6. Jumping Jacks
7. Sumo Squat
8. Reverse Plank Side Step
9. Bicycle Abs
10. High Knees

I stretched well after the workout. My foot was extra tight yesterday and I left my tennis ball at work, so I used a softball. Boy, did it work wonders.

Have a great day!
Blessings Mates!
Jared

Week 5 Workout #14

Lately it is seems like my post haven’t been showing up in fields that I tag, so I am reposting my earlier post to see if I have found a solution.

Hi Everyone!

I hope your week has been going well. We’ve been fairly busy at work due to a massive amount of office moves. I wanted to work out Tuesday but I was really tired for some reason, so I got in some extra rest and worked out last night. It was my last workout of the current 5 week plan I’ve been doing and it was bittersweet. It was sweet because one of my main goals was to simply finish the program and make exercising a part of my daily/weekly routine, but at the same time I look at myself and wish my body looked different. Don’t get me wrong, I have slightly improved and I would say I now have a solid foundation, which was another goal of mine. However, I see pictures or notice people around me and think I still have miles to go. Now, with that being said I when I really think about where I was 5 weeks ago to where I am today. I know can see I’ve come a long ways, and that makes me proud!!

Also, I look back on the journey I started back late last year and I’ve learned that being healthy isn’t a sprint but a marathon. I’m not doing this for a quick fix or for a short term, I’m in it for the long ride. The other thing I realize is that when I first started this 5 week program I didn’t hit it extra hard early on, and that was a part of my plan. In the past I have hit my early workouts too hard too soon, which has always led me to hurting myself or burned out from working out. That hasn’t happened this time. I guess what I am saying is that I have matured about my attitude and thoughts towards my workouts and the way I look at progress. Yes, I still have a ways to go, but what use to get me down, now motivates me!

I will look back on my 5 week fitness program, my goals, and what is next in a future blog.

Here is my workout from yesterday. I did one round of each routine.

Workout #5-(http://www.benderfitness.com/2013/01/fitness-transformation-workout-5.html)

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

*Repeat 1-3X

1. Alternating Lunge Lift
2. Tricep Leg Lift
3. Extended Situp
4. Mount Climber/High Knees (30 seconds each, 10 second rest in between)
5. Squatting Side Kick
6. Tricep Pushup (right)
7. Tricep Pushup (left)
8. Bicycle
9. Mountain Climber/High Knees
10. Warrior Row (right)
11. Warrior Row (left)
12. Leg Lift Abs
13. Mountain Climber/High Knees

Workout #2- (http://www.benderfitness.com/2013/01/fitness-transformation-workout-2.html)
Repeat 1-3X

1. Lunge Curl (alternate legs)
2. Plank Lift
3. Side Plank Hip Drop (right)
4. Side Plank Hip Drop (left)
5. Heel Tap Abs or Leg Lift Abs
6. Hip Press
7. Leg Series (right)
8. Leg Series (left)
9. Sumo Pushups
10. Bicycle Abs

Workout #3- (http://www.benderfitness.com/2013/01/fitness-transformation-workout-3.html)

Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds timed
Advanced: 20 reps, 60 seconds timed

Repeat 1-3X

1. High Knees (timed)
2. Walk the Plank
3. Superman
4. Leg Lift Abs
5. Reverse Lunge
6. Jumping Jacks
7. Sumo Squat
8. Reverse Plank Side Step
9. Bicycle Abs
10. High Knees

I stretched well after the workout. My foot was extra tight yesterday and I left my tennis ball at work, so I used a softball. Boy, did it work wonders.

Have a great day!
Blessings Mates!
Jared

Week 5 Workout #14

Hi Everyone!

I hope your week has been going well. We’ve been fairly busy at work due to a massive amount of office moves. I wanted to work out Tuesday but I was really tired for some reason, so I got in some extra rest and worked out last night. It was my last workout of the current 5 week plan I’ve been doing and it was bittersweet. It was sweet because one of my main goals was to simply finish the program and make exercising a part of my daily/weekly routine, but at the same time I look at myself and wish my body looked different. Don’t get me wrong, I have slightly improved and I would say I now have a solid foundation, which was another goal of mine. However, I see pictures or notice people around me and think I still have miles to go. Now, with that being said I when I really think about where I was 5 weeks ago to where I am today. I know can see I’ve come a long ways, and that makes me proud!!

Also, I look back on the journey I started back late last year and I’ve learned that being healthy isn’t a sprint but a marathon. I’m not doing this for a quick fix or for a short term, I’m in it for the long ride. The other thing I realize is that when I first started this 5 week program I didn’t hit it extra hard early on, and that was a part of my plan. In the past I have hit my early workouts too hard too soon, which has always led me to hurting myself or burned out from working out. That hasn’t happened this time. I guess what I am saying is that I have matured about my attitude and thoughts towards my workouts and the way I look at progress. Yes, I still have a ways to go, but what use to get me down, now motivates me!

I will look back on my 5 week fitness program, my goals, and what is next in a future blog.

Here is my workout from yesterday. I did one round of each routine.

Workout #5-(http://www.benderfitness.com/2013/01/fitness-transformation-workout-5.html)

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

*Repeat 1-3X

1. Alternating Lunge Lift
2. Tricep Leg Lift
3. Extended Situp
4. Mount Climber/High Knees (30 seconds each, 10 second rest in between)
5. Squatting Side Kick
6. Tricep Pushup (right)
7. Tricep Pushup (left)
8. Bicycle
9. Mountain Climber/High Knees
10. Warrior Row (right)
11. Warrior Row (left)
12. Leg Lift Abs
13. Mountain Climber/High Knees

Workout #2- (http://www.benderfitness.com/2013/01/fitness-transformation-workout-2.html)
Repeat 1-3X

1. Lunge Curl (alternate legs)
2. Plank Lift
3. Side Plank Hip Drop (right)
4. Side Plank Hip Drop (left)
5. Heel Tap Abs or Leg Lift Abs
6. Hip Press
7. Leg Series (right)
8. Leg Series (left)
9. Sumo Pushups
10. Bicycle Abs

Workout #3- (http://www.benderfitness.com/2013/01/fitness-transformation-workout-3.html)

Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds timed
Advanced: 20 reps, 60 seconds timed

Repeat 1-3X

1. High Knees (timed)
2. Walk the Plank
3. Superman
4. Leg Lift Abs
5. Reverse Lunge
6. Jumping Jacks
7. Sumo Squat
8. Reverse Plank Side Step
9. Bicycle Abs
10. High Knees

I stretched well after the workout. My foot was extra tight yesterday and I left my tennis ball at work, so I used a softball. Boy, did it work wonders.

Have a great day!
Blessings Mates!
Jared

Week 5 Workout #13

Hi Everyone!

After church I got home and completed my second workout for week 5. I woke up and felt surprisingly good compared to how I’ve been feeling. It is amazing what getting a few nights of solid sleep can do. Also, a lot of the soreness I had was gone. I redid workout #5 and I did it 3 times. Afterwards I stretched and used a tennis ball on several spots that were extra tight. It seems like they are all feeling better but I’ll have a better idea how I’m doing tomorrow morning.

Here is the workout.

Workout #5- (http://www.benderfitness.com/2013/01/fitness-transformation-workout-5.html)
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

*Repeat 1-3X

1. Alternating Lunge Lift
2. Tricep Leg Lift
3. Extended Situp
4. Mount Climber/High Knees (30 seconds each, 10 second rest in between)
5. Squatting Side Kick
6. Tricep Pushup (right)
7. Tricep Pushup (left)
8. Bicycle
9. Mountain Climber/High Knees
10. Warrior Row (right)
11. Warrior Row (left)
12. Leg Lift Abs
13. Mountain Climber/High Knees

Enjoy the rest of your Sunday and I pray you all have a wonderful Monday!
Blessings Mates!

Jared