Update to Free Workout Plan: Month One ⋆

How did your first week go on the free workout plan? Did you crush getting up early, working out, and eating with the food portion containers? I half way crushed it. 🙂 My alarm went off at 7:00 and I pushed snooze many times or turned it off. Baby steps people! I set my alarm, so that’s a start. Haha! The part I crushed was working out everyday. I may not have stuck to my schedule but I worked out. I pushed myself and it felt great. Eating was much better then before. I did have a treat or two each day, but it was so much better then many treats and lots of carbs.

A few things I had to modify or work on:

I did lunges on the first day (Monday). My knee was in a lot of pain the next day. So I will not be doing lunges. For this week I just took them out. Maybe next week I will add another leg lift in its place.
I did not do as much stretching or yoga as I would have liked. So next week my goal is to do more, maybe 2-3 days of yoga.
I definitely ate better, buuttttt I did have mint M&Ms everyday. AHHH! I know! Totally not on the plan. But in my defense the bag was already opened before Monday and I just can’t let them go to waste. I did do better then the week before. So that’s a bit of progress. 🙂
I had a migraine on Wednesday. Then on Friday I had another headache. When my head is hurting my eating changes. I usually take some medicine and drink a small Dr. Pepper. If I catch it early enough that can really help. I don’t have much of an appetite so it is harder for me to eat.
Saturday turned out to be a different day then we had planned. We ended up leaving early in the morning, spur of the moment and spent the day at Grandma and Grandpa’s house. I tried really hard to stay on track. It is just harder to do so when I’m are not home and when I didn’t plan food to bring with me. So that will definitely be something I need to work on.

I have a few things to work on. At this point I could say forget it, I’m done. But, I am going to stay strong and continue to try to make better choices. As the new week started I made some not so great choices with eating. Too many treats! This is really going to be a hard to say no to. I have family in town and we were hardly home on Monday and Tuesday. I made a better effort to bring some healthy snacks and food with me. I also brought the rest of the cookies I had made for a family dinner on Sunday. I eat too many of them. Sigh! The cookies are now gone and I’ll be home on Wednesday so here’s hoping it will be easier!

Here is a video describing the lifts that I am doing during my three minute workouts. Let me know if you have any questions. And please laugh at me while I try to talk… Haha!

Here is a quick run down of the lifts I am doing:

Biceps

Three lifts, 10 reps of each, rotate through all three until the 3 minutes is up.
- Bicep curl
- Bicep curl with hands rotated out
- Hammer curls

Triceps

Four lifts, 10 reps each, rotate between two standing for half of the time, rotate between two laying down for half of the time.
- Triceps kickbacks
- Overhead triceps extension
- Cross-body unilateral extension
- Lying triceps extension

Chest

Four lifts, 10 reps each, rotate between two on back for half of the time, rotate between two incline for half of the time.
- Dumbbell chest press
- Dumbbell chest butterfly
- Incline chest press
- Incline chest butterfly

Back

Three lifts, 10 reps of each, rotate through all three until the 3 minutes is up.
- Dumbbell rows
- Reverse fly
- Bent over row

Shoulders

Three lifts, 10 reps of each, rotate through all three until the 3 minutes is up.
- Upright row
- Shoulder press
- Dumbbell lateral raise

Legs

Each lift I do for 1 minute. I am working up to 3 minutes or will stay at 1 minute but will add weight.
- Squats
- Deadlifts
- Calf raises
- Squat walk with band
- Squat with legs together (This replaces lunges for me due to knee pain I was getting after doing lunges.)

Abs

Each move I hold or do the exercise for one minute.
- Plank (For all planks I am not strong enough, so I do it on my knees. I will work up to no knees.)
- Left plank
- Right plank
- Superman
- Free choice

How have you been doing? What successes have you had? Any tricks or tips to help this sweet tooth mama out? Good luck the rest of this week!