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 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, 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 4 Workout #11

Hi Everyone!

Yesterday I did my last workout of Week Four for the current 5 week plan I am doing, and it was a hard one. At work we had some ice cream to celebrate the fourth and I probably had a little more than I should have. I have a feeling that caused me to not have the same energy for my workout. Also, I have been tired the last couple of days and it is starting to catch up with me. I seem to be sleeping alright during the week, but there will be one night on the weekends where I don’t sleep all that well. I will wake-up around 2:30-3 and for some reason I cannot fall back to sleep. It is odd because it isn’t like my mind id wondering or that I am stressing out. It is frustrating because I know sleep is important in the weight loss/building muscle process. I seem to be getting enough sleep to function, but I know I’m not getting the amount I truly need. I guess I am going to have to focus on sleeping like I have my workouts. At least with the 3 day weekend I should be able to get a little more sleep. I know I cannot get it all back in one day.

Moving on, my workout last night was a tough one. I redid the workouts from Week 1 of the program but I don’t remember the order. I did each routine one time. I always listen to a song and start moving around a little bit to warm up the body before I work out. However, yesterday I think I got a little into it, and I could feel it during my workout. However, I feel fine this morning. Below is the workout in what I believe was the order I did them in.

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

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 #1 – (http://www.benderfitness.com/2013/01/fitness-transformation-workout-1.html)
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)

As always I stretched it out after my workout. Have a happy and safe weekend!

Blessings Mates!
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

Week 2 Workout #4

Hi everyone!

Yesterday I started the second week of the current Body Transformation program I’ve been doing. It went well and I can tell that my strength and endurance have improved, but I still have a ways to go. I woke up this morning and didn’t have any usual pain, which is a good, good sign. Week Two of the program I am doing calls for one to redo the routines from Week One. Here are the workouts I did. I did one round of each routine.

http://www.benderfitness.com/2013/01/fitness-transformation-workout-1.html
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)

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

Have a great Tuesday!
Blessings!
Jared