January 23, 2015

Lady gets Healthy-January Gym Schedule

Happy Fitness Friday! I hope your week was amazing!
Today, I'm sharing the workout schedule that's getting me through January. Please remember that I am not an expert by any means. I am at the very very beginning of my health and fitness journey. I'm only letting ya'll know what is and isn't working for me.

Ok! Here it goes:

During January, I've designated Tuesdays, Thursdays, and Saturdays as my gym days. I decided to start out with just three times a week. Whenever I have tried to start working out in the past, I would force myself to go every single day. This would last about a week. Sometimes even less; yes, I'm that pitiful. So this time around, I am taking it slow. Three days a week for one hour. So far, so good. I haven't skipped a gym day yet. Yay!

I start out by hitting the treadmill for 30 minutes to get my heart rate up. The treadmills in my gym are fairly outdated, but they get me moving. I use the "interval program" on the machine. I start out slow (3.0-3.5 mph) for about five minutes on a flat incline. Every couple of minutes the treadmill raises to a 3.0 incline. Once I feel I've warmed up a bit, I increase my speed to about 4.0-4.5 mph. Still  not a running pace, but a quick walk. The machine continues to go back and forth between a flat incline and a 3.0 incline every few minutes. After about 20 minutes, I slow down to 3.0-3.5 mph. My cool down is the last five minutes of my cardio workout.

After cardio, I do strength.
First up, leg extensions.
15 reps at 20 lbs.

Then, I use the same machine for leg curls.
15 reps at 30 lbs.

Next, chest presses.
12 reps at 20 lbs.

Last is the dip machine.
(click here to see how I use this machine)
10 reps

I do this circuit at least three times every workout.

The gym at my apartment complex doesn't have all that many machines, but there are more than just the ones I use. Maybe I'll try adding some new ones to the routine next month!

Bonus: Here's what this week's meals look like! Remember, I'm no nutritionist..I'm not even truly a health nut. Just thought I'd share to give you some healthier ideas!

Breakfast: black bean and spinach egg scramble with 1 whole egg & 1 egg white, with siracha drizzled on top & coffee
Snack: fruit or a handful of dry roasted almonds
Lunch: tuna salad (canned tuna in water, 1 tbsp. non fat greek yogurt, finely chopped celery, garlic powder, & black pepper) on a bed of baby spinach wrapped in a whole wheat tortilla
Dinner: whatever I feel like making haha! 
Baked tilapia seasoned with lemon pepper & steamed veggies,
Grilled chicken strips seasoned with lemon pepper and Tony Chachere's Low Sodium Seasoning (gotta have it), & steamed veggies, or
This Shredded Beef Tacos recipe! Yum!

Also, remember to drink tons of water throughout the day!!(:

Sweat, muscles, and tacos,

PS-I'll probably say this in every fitness post, but please please please feel free to leave tips and tricks below! Critique me if you feel I'm doing something incorrectly! I need to know these things!

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