I have entitled this blog entry, ” The Extra Mile ” because this is where I am personally with reaching toward my goal weight by my 40th birthday. As you may well know, I wrote a previous blog entitled ” I Press Toward the Mark” back in June, this you could say is the sequel or my update. We are currently 4 weeks out and I am shooting for a steady 3lb fat loss goal over the remaining weeks to shed my last 15lbs. Of course we know that nutrition is 80% of what will yield the results I am looking for. I am following the ME Diet and I am using the ramp it version in these upcoming weeks. I love the program have learned a great deal on the hormonal effects food have on your body in regards to fat loss. I am planning to get there nutritional certification this year too.
The past two months, keeping up with my personal training program has been very difficult. Being a Certified Personal Trainer, Mom, (PW) Pastor’s Wife and my new roll Landlord, has really thrown me a curve ball. In addition, to moving. I feel like I been jumping over a few hurdles. I feel like in the last month, I have gained about 10lbs of stress weight instead of loosing it. LOL! Well I didn’t gain 10lbs maybe 5lbs. So I decided to crack down and REFINE my schedule to a more focused one. I’ve come to the realization that it is going to take me going the EXTRA MILE to get what I want to accomplish the results of a more refined physique and shred FAT poundage. I plan to keep this schedule as a regime for the remainder of the year, only tweeking it when needing to. I have been following a Twitter Friend, Coco and her training program, I love her consistency and continuous strength training regime. She has a great blog too. I love how she daily blogs. Are goal this month is to grow in our blogging to0. Keep that in prayer!
I started this September month off by celebrating my accomplishments before they have occurred. A little reverse psychology. Friday Sept 2nd, I had a spa day. An over due facial and and deep tissue massage. I call this a piece of heaven. I felt so much better physically and mentally. For weeks, my skin felt irritated and itchy and my face became very oily. STRESS I say. My major stress was having to deal with some property issues with my rental property in Philadelphia.
My Saturday started with training two morning clients at a the high school track. Our cardio consist of running sprints. I even did a few with them. Later, I went to my new gym, Future Fitness. I hit it hard with strength and then soaked in the hottub for 15 minutes thereafter went into the dry hot sauna for another 5. I joined Future Fitness Center, because of a trainer friend’s program that is offered. It is called Fusion Cross Training . Love the concept of his workouts, Heart, Muscle & Mind. Thirty minutes of Cardio Intervals, 20 minutes of heavy strength training, and ending with yoga stretch. SOOOO Good. I leave totally Fused, like a did something. I have found that at this stage of me meeting my goals, I need to be pushed by others in the fitness industry. It allows me to take the focus off of constructing a good fitness program for myself. I am so busy with planning my clients programs that I don’t really have the time. So I figure put myself in the hands of another professional, use the gym membership at least three days a week, WHAT ARE YOU PAYING FOR? This is where I am learning to go the EXTRA MILE> GET out of the comfort zone of my home studio, get to the gym and work it! So this is as far as I can go with my planning, here it is.
HERE IS MY NEW WEEKLY TRAINING SCHEDULE THAT WILL BE IN FULL AFFECT BEGINNING SEPT 5TH:
- Cardio Run 3.5 miles ( In the Park – Outside)
- Leg and Shoulder Day ( Will be going light with shoulders due to my new found shoulder issues.)
- I teach a Taebo Class in the evening ( extra cardio about 560 calorie burn for me)
- 20 minutes of stretching AM Foam Rolling – PM full body static stretches of 30sec
- AM Yoga Class for Athletes
- 100 yard Sprints 6-8
- Chest and Back Strength training
- Training clients in the evening
- Joffervals 30minutes Mileage various about 3.5 ( You have to try this ) Great burn out on the legs and glutes
- Legs and ARMS
- P90X Ab Ripper (Killer Ab moves) In addition 3- 1 minute plank holds
- REST DAY – Just Stretching, Foam rolling and Physical Therapy Exercises homework for my back/shoulder
- Training Clients/ Orientations at Lucille Roberts
- Morning Client at my Home Studio
- Cardio: Insanity and Spinning Class
- Shoulders & Core & Glutes
- Stretching & Foam rolling
- Prayer Service
- Rest Day
- Insanity Balance DVD
- Bob Harpers Balance DVD
- Prepare stuff for church
- MORE Core
- Taebo Prep for Class
- Physical Therapy Exercises homework for my back/shoulder
- Sunday Morning Worship Service