Yes, it’s that time again…time to report in on my progress. I wish I had something stupendous to report, like:
I LOST 100 LBS!
I’M ENTERED TO RUN A MARATHON!
No, not there yet. However:
After my March slump, I’m happy to say I’m back to my old self and have gotten my hubby motivated, too!
Retirement throws you into a whole new mode and before you realize it, you’ve gotten LAZY!
Before we were married, we lived about 2 hours apart, so Future Hubby would come visit on the weekends. I worked full-time and he was retired, but we both had household chores to do and errands to run. We fit them in to the time we had and spent the free and clear weekends focusing on each other…aah!
Once married, living in the same place and both retired, we didn’t have the same responsibilities or schedules, of course. We now had one house to care for, we split the chores and errands and we found ourselves twiddling our thumbs trying to come up with things to do.
Friends and family live hours away and we live in a tiny college town with next to no excitement. Our old wake-up times got later and later, we stayed up later at night and found ourselves watching too much TV?
I wonder if this sounds familiar to anyone?
Anyway, my time in a chair dramatically increased when I began writing. Since I was busy with that, Hubby sat around even more. This became a very unhealthy scenario.
A year has passed since we were at that point. We are finally getting our s#!t together and have a workable plan with attainable goals. I hope our motivation and progress will inspire you to do the same.
All this past week we’ve been performing our own personal workout routines, getting up to an alarm each morning and moving through the day. Here’s our 6-day a week schedule:
Workout until 9 AM
Breakfast and time together until 10 AM
Work, chores, etc until 2 PM
Lunch and time together until 3 PM
Back to work until 5 PM
Walk, lift weights or work in yard until 6 PM
Dinner and time together until 8 PM
Back to work until 10:30 PM
Sleep by Midnight
On the seventh day, we pursue hobbies, go for a country drive or go visit family/friends.
Each of us takes apart the day, on paper, to be specific about plans for the day.
I hope seeing how we get through our days with time for what needs to be done and time for fun, can help you figure out a schedule for yourself, if you’ve been struggling with this. Of course, it’s possible that we’re the only ones. 🙂
If you have trouble finding time to workout, I can help with that. I can’t give you more time in the day but, I can suggest quick activities that will rev up your heart rate and burn some calories.
First and best quick workout:
Motley Health designed this 20 minute circuit workout. This workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body.
1. Jog in one place for 3 minutes
Simple light jogging on the spot. This does not have to be intensive, so no high knees or jumping around, it is just to gently warm you up for a few minutes before the main exercises.
2. Jumping jacks: 25 repeats
The classic old school cardio burner. Also known as the star jump, start by standing up straight with your feet together, then simply jump the feet out to the sides, just wider than shoulder width apart while lifting you hands upwards. Return to normal standing position. When landing, bend your knees slightly to reduce the impact on knee joints.
3. Crunches: 15 repeats
Lie flat on your back with your knees bent. Place your hands at the sides of your head with your fingers lightly touching your temples, with elbows pointing outwards.
Try to keep your neck in a straight line with your spine, fixing a point on the ceiling above you is a good idea. Flex your waist to raise the upper torso from the floor so that you are “crunching” your abdominals. Ensure that your abs are engaged (contracted) throughout the movement, hold for a second. Then lower yourself until the back of your shoulders touches the mat before repeating. Muscles worked: Abdominals
4. Hip Bridges: 10 repeats
Lie on your back with your arms straight and out by your side and palms facing upwards, knees bent. With only the heels of your feet and your shoulders touching the floor lift your hips up to form a straight line from the shoulders to the knee.
Your legs should be almost vertical from the foot to the knee. Hold this position for 10 seconds. Squeeze your glutes (butt muscles) and then lower yourself. Muscle worked: Lower back, hamstrings and glutes.
5. Step ups: 1 minute
You will need a stepper for this. If you do not own a stepper then you can use the bottom step on a flight of stairs or a sturdy stool. Simply stand in front of the step and step up onto it. Alternate your leading leg on each step, so left then right up onto the step, return with left first then right. Then on the next step lead with the right then left leg, return with right first. Repeat. Muscle worked: hamstrings, gluteus, quads.
6. Reverse crunches: 15 repeats
Lie on your back with your hands on your sides. Keep you knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees. Muscle worked: lower abs and obliques.
7. Mountain climbers: 1 minute
Get down on your hands and knees and raise your knees and hips like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight. Muscles worked: triceps, deltoid muscle, gluteus, quads, hamstrings, calves.
8. Push–ups: 15 repeats
The classic push, in the plank position with palms flat on the floor, point forward, about shoulder width apart. Muscles worked: triceps, deltoids, pectorals.
9. Squat thrusts: 1 minute
Stand straight. Now, drop to a crouch position; hands on the floor. Immediately thrust your legs out straight behind on your toes, in push up position, now jump to pull legs back to the chest, in crouching position, then stand up straight. Muscles worked: arms, legs, chest, and lower back.
Cool down by walking around, until your heart rate starts getting back to normal, stretch.
- Exercise 6 days a week
- Maintain calorie intake at 1600 per day
- Maintain lots of fruits and veggies
- Maintain a structured week
- Take one full day for fun activities
- See family and friends regularly
- Be fit by the end of the year!
Thanks for joining me once again and for supporting me on my road to fitness.
Please share what works for you. How are you progressing?