Holy Moly…I am beat! (In a totally good way, of course).
I hadn’t realized how out of shape I’d gotten after the Broken Foot incident of 2016. I did an outstanding job with physical therapy once I was off crutches, but I didn’t resume a fitness routine beyond that.
My physical activity the last year or so has been primarily from chores around the house and yard, which don’t challenge my strength or stamina. So, even doing a shorter version of my planned workout yesterday, I felt the burn. My body was tired by the end of my routine, and I’m a little sore today.
I forgot how good that physical tiredness feels; that satisfying “drained” sensation that sends you to bed a bit earlier than usual, and helps you sleep more restfully. So. Worth. It. I’m eager to make this an exercise program that I can maintain through old age. As with other aspects of my life, I know that being deliberate about my mindset matters and that I should use every tool at my disposal to ensure success.
When I worked with a trainer some time ago, I learned the importance of keeping an exercise journal. It’s easy to get discouraged when the progress you make doesn’t line up with your expectations, and you have no easy way of looking back on how far you’ve come. I found a journal kept my progress in the forefront; it was easy to see how much more weight I was lifting, how many more reps I was doing, how much longer I could hold a Plank. So, I know that part of maintaining my motivation lies in tracking my routines.
My trainer never had me perform the same workout twice. He added reps, weights, or new exercises every session, and always pushed me to the point of muscle fatigue. I know that if I want results, I’ll need to do this, as well. Using a journal will help me establish more challenging, yet reasonable, goals.
I’m excited about my new approach. I turn 50 next year (oh my), and it would be great hitting the half-century mark in the best shape of my life!
Day 1 Stats
- Weight: 116
- BMI: 19%
- Bicep: 10 in.
- Chest: 32 in.
- Waist: 25.5 in.
- Hip: 35 in.
- Upper Thigh: 21 in.
- Lower Thigh: 17 in.
I expect most measurements, including weight, will go up over the next few months. I’m not sure how much my BMI will change. I don’t have much fat to lose; I just have little in the way of muscle, so I anticipate gaining anywhere from 3 – 7 pounds.
Day 1 Routine
- WARM UP: Sun Salutation
- HIPS: Prasarita Padottanasana, Seated Wide-Legged Forward Bend, Pigeon Pose, Pigeon Pose Quad Stretch
- Pliés (1st thru 3rd positions for a total of 80 reps)
- Relevés (1st thru 3rd positions for a total of 80 reps)
- Rond de jambe (1 set of 10 reps on each side)
- HIPS: Warrior I, Low Lunge, Low Lunge Quad Stretch, Pigeon Pose, Pigeon Pose Forward Bend (this sequence twice)
- COOL DOWN: Baddha Konasana, Ankle to Knee Pose, Happy Baby Pose, Halasana, Corpse Pose
This sounds like an easy workout, but a focus on proper form kept the intensity high enough to bring my heart rate into the fat-burning zone. My legs were shaking when I finished, and boy those cool-down stretches felt good! I loved it!