The highlight of this weeks workouts was not as much the workouts themselves but adding in a few extra minutes to simply sit and meditate at the end of my gym time. Meditation is a key component to my balance equation but truth be told I am not good at doing it regularly. Once the day gets going I find it difficult to stop what I'm doing and relax for even a minute or two. Most of the time when I do meditate, I do a restful meditation or body scan before bedtime. There is absolutely nothing wrong with that, in fact, I recognize I sleep a little more soundly when I do meditate before heading off to lalaland but this week I tried something new.
I took a cue from Todd McCoullough at TMAC Fitness and Whole30's Melissa Hartwig and added in a few extra minutes following my workout to sit, meditate and get my mind right. I'm starting my #mindright journey with just five minutes. With soft, relaxing music playing in my ears (The Piano Guys is my favorite!) I start with a few very slow mindful stretches (think neck stretches, sitting upright twists and shoulder rolls) before settling in to little-to-no movement simply being and breathing. It is not always easy to find a quiet place in the midst of the busy gym but as the week progressed I think I found my go-to place for this 'me time' moving forward.
My first goal is to do this, at a minimum, on my strength training days and work up to every day I'm at the gym. My second goal is to increase the time when time allows. This will likely be easier on the days I don't have to rush home to help get the kids off to school. If this practice has taught me anything this week, it is that these extra five minutes are worth it. Each day I got my mind right, I left the gym feeling a little more relaxed and ready to start the day. Even if that means sacrificing one less strength move to fit this in, I should do it. My body and my mind both need and will benefit from it.
As far as this week's workout overview...
Swapped weekend rest days and went to Grit Strength on Sunday. Even dragged my husband and he didn't hate it. He actually said he had fun and would go again. Yes! I also joined some friends for Bodycombat on Wednesday. It was my second time attending that class but I loved it! Kicking and punching is a total stress relieving workout! Rest of the week was pretty much more of the same old. Flow, Attack, weights, repeat.
Bodyflow/Chest & Back
Bodyflow/Biceps Triceps & Shoulders
For my own accountability and maybe some new ideas for you, here are the full details for this week's strength training.
Chest & Back
Kneeling Single Arm Lat Pull, 3 sets of 12, 30lbs
Push-up Pyramid, Begin at 10
Barbell Wide Grip Row, 3 sets of 12, 30lbs
Barbell Incline Chest Press with lower half pulse, 3 sets of 12, 30lbs
Barbell Close Grip Underhand Row, 3 sets of 12, 30lbs
Dumbbell Incline Chest Fly, 3 sets of 12, 15lbs
Dumbbell Bench Standing Reverse Fly, 3 sets of 12, 10lbs
Cable Chest Press, 3 sets of 12, 20lbs
Barbell Deadlift, 3 sets of 12, 55lbs
Laying Bench Dumbbell Hamstring Curl, 3 sets of 12, 20lbs
One minute drill - Wall Sit
Single Reverse Leg Lunges with Twist, 3 sets of 12 each leg, 10lb plate
Sumo Squat with Heel Lift, 4 sets of 12, 35lb plate
One minute drill - Kettlebell Swing 10lbs
Biceps Triceps & Shoulders
Cable Single Arm Rear Delt Fly, 3 sets of 12, 10lbs
Cable Single Arm Wide Row, 3 sets, drop set; 12 reps 20lbs, 10 reps 30lbs, 8 reps 40lbs
Cable Rope Pull Down, 3 sets of 12, 20lbs
Tricep Drips, 3 sets of 12, no weight
Dumbbell Close Body Bicep Curls, 3 sets of 12, 12lbs
Cable Elevated Arm Bicep Curl, 3 sets of 12, 10lbs
Dumbbell Bicep into Arnold Press, 3 sets, drop set; 12 reps 10lbs, 10 reps 12.5lbs, 8 reps, 15lbs
Cable Straight Arm Push Down, 3 sets of 12, 30lbs
7 minute workout - upper body
What did you do to move this week? There is still time to get in a workout if you haven't yet! Let's head into the weekend feeling strong!