My journey through mommyhood, depression, and living day by day.

Free Workout Plan: Month Three

Free Workout Plan: Month Three

Hello!! I hope you have been enjoying the first two months of my Free Workout Plan (here and here). Next week is a new month, so you know what that means! A new workout plan!! Woohoo! I’m very excited to amp up this month a bit more. I don’t know about you, but, last month wasn’t enough. Don’t get me wrong, it was good. Buuuuttt I felt like I could have done more.

So this month, I’m giving you and me more. I want this workout to burn and leave me just the right amount sore. Who is with me?? Let’s dive right in.

Goals

  • Complete each daily workout (no squeezing two workouts in one day)
  • Continue to do yoga 4-6 times weekly
  • Push myself to lift heavier weights
  • Do more cardio
  • Make better food choices

Workout

September has been a hard month so far. My kids have been sick for most of the month. They just keep taking turns and passing it around. So nice of them… :/ I think we are out of the woods, so very excited!! Last week it kind of came crashing down and I was pooped. I didn’t work out for a few days. Then I tried to squeeze three lifting days all on Saturday. I also stopped doing yoga, and I could feel it in my hips.

I have been holding off on spin classes, my hips have become so painful.  I wanted to see if “resting” them from spin (let’s be honest, ALL cardio) would help. It hasn’t really so I need to get back to doing cardio.

This month we will still focus on a body building style of lifting. The difference? More lifts per upper body part. In theory more lifts will make the muscle become more tired and brake them down more. Then with the correct fuel for our bodies it will build more muscle. Click here for month three workout log.

The other difference this month will be to do 30 seconds of cardio in between lifts. For example on Monday we will lift biceps and triceps. There are 4 lifts per body part. You can do 3 sets for each body part. So if you do a set of bicep curls then move right into a set a triceps kickback. You will alternate between the two 3 times. When you are finished with those two lifts then you will do 30 seconds of cardio; jumping jacks, running in place, etc.

The purpose of this is to keep your heart rate up. On the workout log there is a list of suggested cardio moves you can do. You can do the same one each time. You can choose a few to rotate through. Or you can do a different one every time. The choice is up to you.

Exercise Plan

Diet

If you have followed me through any of this then you know that food is a huge (and I mean HUGE) weakness. I see it, it must get in my month. Haha! This is still a work in progress to change my eating habits. I don’t want to be on a diet, I want to change the way I think and feel about food. I want to make good choices more often. Choices like: stop eating when I am full, eating slower, choose less junk, eat more protein, and leave the emotional eating in the past. I also want to be more prepared with good food choices for snacks.

This month I am going to try to eat more in line with the food portion containers. If you don’t have the printable, what are you waiting for? Grab it! Click the picture below, then print up which everyone you want. If you need help deciding which calorie page you need, head here

Sleep

Who doesn’t love sleep? Some mornings (or many) I look forward to the time I get to crawl back into bed for the night. I’m still laying in bed when I’m dreaming about this…Anyone else? With littles and a nursing baby, sleep is a hot commodity these days. I love to sleep. I can be a sleep snob. I don’t wake up too nice. And it takes me a little bit of time to wake up and be myself.

If I don’t get enough sleep it can trigger headaches and migraines. If I don’t get enough sleep I’m a big grump. If I don’t get enough sleep there will be times I can’t keep my eyes open during the day. So my goal is to try to get to bed earlier so I can get more sleep. I would also love to get up a little bit earlier to have some me time and fully wake up before my little humans are awake and the ciaos starts.

I’m very excited to start our third month in My Free Workout Plan. Maybe this time I can get my hubby to join me…(hint, hint, wink wink, my love!) What are some of your goals for this month? What do you think will be your biggest challenge? What are you looking forward to the most?

Happy working out!!

Xoxo
Steph
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