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

Advertisements

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 #3

Hi everyone!

I hope your Saturday morning has started off with a bang. I’ve had some sort of a head-cold for a month and I finally believe it is starting to go away. There have been some rough days over that last month and I haven’t slept all that well at times. I haven’t had two consecutive days of solid sleep, and most of that is because during the week I don’t go to bed early enough. However, it seems like that either Friday or Saturday night I’ll go to sleep and around 3:30 I’ll wake up not being able to fall back to sleep. Last night this happened but I was able to finally go back to sleep and get another 2-3 hours of sleep, so I feel pretty good this morning.

I was going to workout Wednesday, but work was non-stop and for me that means being on my feet all day. I thought about working out when I got home but I decided not to. Moving onto yesterday I got in a solid workout when I got home. My left foot is still bothering me, so I did modify or do some different exercises than what was listed. For example I did Overhead Presses for Jumping Jacks.

Here is the 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

After the workout I did stretch and took it easy the rest of the evening!

Enjoy the rest of your Saturday!
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

Fit Test and Workout #1

Hi everyone!
I get off work early on Fridays, and decided it was time to finally start putting in the work to reach my goals.

The Fit Test confirmed that I am really out of shape, and since I haven’t worked out in months I wasn’t surprised. Still, you always want to do better than what you actually do. The nice thing is I have something to help motivate me and I can do the Fit Test again after week 3 of the program and I can see how far I’ve come. It is all about taking baby steps, and enjoying the journey.

Fit Test
All Levels: Max reps for each exercise in 60 seconds. Write down/keep track of your results. Repeat this workout in 2-4 weeks to see if you have progressed.

1. Bent Arm Hang (go for max time, keeping your chin above the bar. Try not to let your body swing)

2. High Knees
3. Pushups
4. Jumping Jacks
5. Situps
6. Mountain Climbers
7. Plank (hold for as long as you can and keep track of your time)

I followed the Fit Test with Workout #1 of the Body Transformation Series I am doing. I only did it once, since I did the Fit Test. I am really going to ease into the first couple of weeks. Yes, I need to push myself, but I need to get a good foundation first. I always give max effort, but I know my cardio and strength have a certain limit right now. I don’t want to push myself so hard that my form falls apart, because that leads to long lasting injuries. My #1 goal with this program is simply to finish it and make it through the 5 weeks. Everything is secondary after that…I hope that makes sense.

I did do a few modifications. My left foot started to get tight either at the end of last year or earlier this year. It’s been so long it is tough for me to remember exactly when, so I try to lay off the feet some. Plus, I need to get much stronger in my upper body. So for example, instead of doing High Knees I did Overhead Presses.

Here is Workout #1
Beginner: 10 reps, repeat 1-2X
Intermediate: 15 reps, Repeat 1-3X
Advanced: 20 reps, Repeat 1-3X

1. High Knees (60 seconds)

2. Side Plank (right) (60 seconds)
3. Side Plank (left) (60 seconds)
4. Jumping Jacks
5. Bicycle
6. Walking Pushups
7. Sumo Squat
8. Mountain Climber
9. Temple Tap Abs
10. Plank (60 seconds)

After the workout I stretch for a while. I always feel better after doing a good stretch, and with my back/hip/ITBS/Gluteus Maximus issues I have to spend time to make sure I continue to improve these areas. Best part of all this is Saturday I woke up and I was sore, but nothing more than that. To wake-up and have recent injuries not bothering me was very nice.

Alright, I am going to do Workout #2 after work. Have a wonderful day everyone!
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