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

Week 2 Workout #5

Hi everyone!

Week two of the program I am doing has you repeat exercises from week one. I redid workouts 2 and 3 and did each routine one time. I felt really strong after doing workout 3, but as I have said before I am not pushing myself too hard early on. I have old injuries that I don’t want to flair-up by going too hard too soon. It is all about me creating a strong foundation, and then I’ll start really pushing myself more and more. The thing I have noticed is I am starting to look forward to my next workout, which is a nice feeling. The other great thing is I am not waking up and being extra sore or having old injuries causing issues.

A quick recap incase you haven’t kept up with my blog for long or you just came acorss it. I had a running injury occur back in 2009, and I never addressed it. Last summer I started having major pain in my back, hips, and butt, which was casuing me to not sleep well. I was in pain 24/7. I started going to a chiropractor and slowly I have recovered. Also, I got a new mattress, which took some time for me to adjust to. I stopped working out but recently started up again.

Here is the workout I did yesterday.

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 would love to hear from anyone who may have a question about my journey, or simply to say hello.

Enjoy the rest of your Thursday!
Blessings!
Jared

Workout #2

 

Hi everyone!

I was tired by the end of the work day, and at first I thought about not working out. I remembered I already put it out on my blog that I would be working out, so I did what I said I would do. I only did the routine two times, and probably could have done it a third since it wasn’t that tough. However, I am taking it a little easy the first couple of weeks, so I stopped after the second round.

Here is Workout# 2
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
(Link – http://www.benderfitness.com/2013/01/fitness-transformation-workout-2.html)

Here are the links to the Fit Test and Workout #1 I did last week.

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

Also, I had my monthly chiropractor visit and it by far is the best one I’ve had. I have made a ton of progress over the last month, and even the Chiropractor bragged about how far I’ve come. He actually said he was having a hard time finding anything wrong with me!!!! My range of motion in my back and hips is as good as it has been in years. It took many more months than I thought it would, but the chiropractor was right that it would take about a year for me to start seeing true improvement. My first visit was back in late September or early October.

Have a great day!
Blessings!
Jared

Current Goals

Hi everyone!

I hope everyone’s Monday is going well. Yesterday I spoke about my new work out plan, and today I am discussing my goals while I do my current five week workout plan. I think in the past I have tried to have too many goals, or maybe they have been a tad too detailed. Also, I need goals that are current but move towards me sticking with working out, because my health/fitness needs to be on-going….below are the goals.

1. Finish the 5 week Workout program I am starting. I have started it at least 2 or 3 times but I haven’t been able to finish it. I have had an injury/injuries come up or some other excuse. I simply want to finish the program more than anything else. If I can commit to five weeks, then I feel that fitness will become part of my daily routine.

2. Average 7.5 hours of sleep. Right now I would say I get between 6-7 hours of sleep a night and the average is probably closer to 6.5. That isn’t enough and that is part of the reason I stopped working out at the end of last year. I simply didn’t have the energy to work out once I get home. Yes, I would always feel more energized when I got a workout in, but when I am sleepy it is easy for me to skip a workout. It is true if you miss one workout, it is that much easier to miss the next one.

3. Eat more vegetables at dinner. One thing I have been much better about over the last few months is eating better more consistently. That is a big reason I have lost some weight even though I haven’t been working out. Still, I have room to improve. Usually for dinner I’ll eat chicken strips or grilled chicken, a potato with cheese, a glass of milk, but after that is when the meal goes a little downhill. I will have some cereal, one too many handfuls of goldfish crackers or a granola bar. I know none of those things are awful, but with dinner being my last meal for the day I need to have a more health meal. By adding one vegetable to my dinner I can cut out extra calories.

Alright, these are my goals, and all are straight forward. I know some people will say I don’t have very specific or any result driven goals, but if I do the above three goals, then results will come.

I am curious if anyone has any thoughts, questions, or maybe you tell me about your goals.

Blessings! Jared

It has been a LONG time!

Hi everyone, I hope you haven’t forgotten about me. It has been ages since I last posted a blog. To be honest I fell off the wagon. After Thanksgiving things started to go downhill fast: I got out of a good sleeping pattern, which led me to not feeling like working out. It is true when you miss one workout; it is easier to miss the next one. Also, my left foot started to get tight, and it got so bad that running in place and even jumping jacks caused it to tighten up. At work I no longer had access to my blog and when I get home I really don’t enjoy spending a ton of time on the computer. I do that enough at work.

Long story short I let all this get me down, and I simply stopped caring. It seemed like for every step forward I went two steps back. I take full responsibility for falling off the wagon. Just because I couldn’t get on my blog didn’t mean I still couldn’t workout. I have a lot of excuses and none of them are worth anything.

However, not all my news is bad. I have lost a little weight and am now hovering around the 165 mark, which is better than the low 170’s I was at towards the last quarter of last year. My back/hip/gluteus/ITBS pain has gotten a lot better, but I still have a ways to go. I have much more range of motion in those areas, and I am still seeing my Chiropractor. I have finally gotten my new mattress broken in, and I am sleeping better. I am eating a little better overall which helps explain the weight I lost. Still, I need to start working out again, but I think this time I need to slowly get into it. I think the last few times I have tried to hit the ground running, and that’s not a bad thing. However, when you haven’t worked out regularly for as long as I have, you have to be smart about how you start the program out.

I haven’t figured out my exact game plan, but I will be thinking over that the next few days. For some reason I can now access my blog from work again, but I think in the past I was a little too addicted to my blog…if that makes sense?

It would be great to hear how everyone is doing, and I have thought of you all off and on over the last several months.

Blessings!
Jared

Week 2 – Workout # 6

I did three rounds of the below exercises. It was a great workout. I probably waited a tad longer than I should have to start the next round, and may try to wait 1-2 minutes max in the future. That way I get even more out of my workout. I got in a great stretch after my workout.

On a side note it is finally starting to warm up here in Texas and I will be glad when all the ice is gone. People cannot drive on ice and that is because God did not intend for man to drive on ice.

Here is my workout from Sunday. Have a great evening!
Blessings!
Jared

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

Repeat 1-3X

Warm-Up

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 (timed)

Stretch Out

The Warm-Up and Last Stretch are not in the video link. Here is the Link for Workout #3 (http://www.benderfitness.com/2013/01/fitness-transformation-workout-3.html )

Workout #3

After workout 2 I wanted to give my wrist a few extra days of rest, and had several things going on, so it was more than a few days when I finally did workout #3 yesterday. I wrist is still bothering me so I got I wrist support today. I only did this workout twice or two rounds, and truth be told I felt like I could have done a third. However, I don’t want to push myself too hard right off the bat coming back from an injury. Later on after the workout and even today I haven’t felt any lingering issues, which is a huge positive sign.

Another positive sign is that doing jumping jacks didn’t cause me any issues. In the past I could do so many or only for a 10-20 seconds before I had to stop. Seems like my chiropractor visits are really starting to payoff. I figured as long as I have been dealing with this off and on again injury it would take some time to really see results. The other good thing about starting to workout is when I see my chiropractor tomorrow I will have even more feedback to give him, which should allow him to assist me.

This past week marks the third week of my new mattress and it is getting better. I am waking up with less and less pain/stiffness. I think part of my issue is I was sleeping towards the very edge of the bed rather than towards the middle of the mattress. All in all it has been a great last week, and I hope you all enjoy the rest of your Sunday.

Have a great week everyone!
Blessings! Jared

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

Repeat 1-3X

Warm-Up

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 (timed)

Stretch Out

The Warm-Up and Last Stretch are not in the video link. Here is the Link for Workout #3 (http://www.benderfitness.com/2013/01/fitness-transformation-workout-3.html )