This Week's Workout Schedule

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Another week in the books, yall. I'm calling it a success. I'm gearing up for my bachelorette weekend, which involves some clothing I am rather excited about (not to mention... SHOES!). Stay posted for a photo dump.

WEDNESDAY: AM Cardio

I'm not going to lie to you here, I have no idea what I did on Wednesday. I know that I followed my plan, and my calendar just has "AM Cardio" from 6-7am. Other than that, I am clueless. 

Obligatory "Hot Room, Legs and Towel" Picture. Wonder if Lara is sick of me taking these yet!

THURSDAY: AM Bodypump, PM Runner's High @ The Mercury Method

For some reason (read: went out to dinner the night before, so I was probably on a carb overload -ALSO I SAW MICHAEL JORDAN, which I've mentioned 8124 times), Bodypump was a breeze on Thursday morning. I upped my weight on almost everything, but still felt like I hadn't worked that hard. Bizarre, because usually, I feel like I'm going to die during Bodypump.

So, in the afternoon, I hit up a Runner's High class at my favorite new spot, The Mercury Method. The class is geared at stretching and strengthening the big and tiny parts of your body that contribute to running. One of my coworkers is a runner and mentioned that even attending just one of these classes had significantly improved her pace, so with the Run for Boston 5k coming up, I figured I'd give it a try. IT. WAS. AWESOME. 

FRIDAY: Skip Day

I took the train up to the suburbs for my mamasita's birthday, so I decided to not only take a day off, but also eat a ton of food and have a few cocktails. Seems like a good idea before a race, right?  I'm only partially serious...

I didn't turn my Heart Rate Monitor off immediately after crossing the finish line, because I continued to move around and wanted to get an accurate idea of how many calories I burned by running a 5k, just for future reference (Priorities...). It ended up being about 350. Not particularly impressive.

SATURDAY: Run for Boston 5k
My actual time for the 5k was 23:23, which is awesome given my encounter with Michael Jordan on Wednesday night. Oh, and also awesome given that it's a PR. #Winning

In all honesty, I'm not sure if it was a fluke or what. I run somewhat frequently (maybe 2ish times per week), but I don't train for races because I have a serious case of what I like to call "Workout ADHD." My running consists of...

• 3-4 mile runs with my dog which are taken at a leisurely pace
• 4-7 mile runs at the gym while catching up on TV shows (read: trying to watch Game of Thrones without exposing the entire gym to a nude scene)
• Leisurely 15 minute runs (no idea on distance) to/from my classes at The Mercury Method

I definitely have the race bug after this last race - as soon as I crossed the finish line, I started strategizing on the next weekend I could run, and am planning on an 8k, 10k, and possibly a half-marathon (don't hold me to that, I have ADD, remember?!). That said, I refuse to follow a training plan, at least over the summer, so we'll see what happens.

I am obsessed with a water bottle. Is this normal? #Halp

SUNDAY: Bodypump & CXWORX

This is so very quickly becoming my favorite workout day of the week. It's awful and lasts forever, but I feel so solid and accomplished afterward. 

Also, check out my cute new water bottle! It's glass (with a silicone casing), which I am loving because it seems safer but also tastes much better. This picture doesn't quite capture its neon orange color. My fiance made me choose the neon orange instead of neon pink because "Orange is a Dutch color." Note: It's pretty much the same as the BKR (at the same price), but it holds 19.5oz instead of 16oz and it's skinnier in my bag, which I needed for commuting to work/gym.

MONDAY: 5 Mile Run + 20 Minute Stairmaster
I got on the treadmill with the goal of watching The Bachelorette, only to realize that it's set for "Web only viewing" on Hulu, so I couldn't watch it on my iPad. I considered downloading ABC's app, but was working with about 18% battery (If you fail to plan ahead, you plan to fail? Not me!). I ended up watching an episode of Modern Family and then something else I can't remember.

TUESDAY: Pilates & Shoulder Burn Out

This is becoming a usual, as well. I love walking out of a pilates class with sore shoulders! Post-workout-green-smoothie totally happened.

WEDNESDAY: Runner's High Class @ The Mercury Method

Happening tonight... we'll see!

What about you?

• Do you plan all of your workouts in advance or do you go with the flow? I have a few days per week that have turned into a plan (Sunday, Tuesday, Thursday), but the rest of the time, I just see how it goes.
• Do you run most days of the week, or just a few like me? 

Diversifying Workouts - WOTDs

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Just like when you invest your money, diversifying workouts gives you the best returns. I think I did a pretty damn good job making that happen this week, for the most part. I did a hot pilates class at Mercury Method, a Bodypump class, a 6 mile run and abs class, a long bike ride, long run, aerobics, and a basic pilates class.

Does anyone else aim for diversity? I know it's hard to add diversity into your routine when you're training for something on the horizon, but from what I've read, it sounds like even people training for the marathon include different types of runs.  Let me know in the comments what kind of diversity you're adding this week!

Wednesday: 
PM Mercury Method "Strength" Class with Lara

As I predicted, I loved the Mercury Method classes even more when taught by their creator, Lara. She was very intentional about walking around and fixing our poses and postures. I was totally surprised when I got home and my calorie counter said I burned 352. Before, I was typically burning between 180-210 in these classes (though the real benefit, I think, is more muscular than mere calorie burn during the class). Granted, this 352 does include my walk back from the train, but that was only about a 10 minute walk. So, I was pretty impressed by the number.



Thursday:
AM Bodypump Class

Lawd, how hard it is for me to wake up at 5:30 for a 6:00 workout class. So difficult. But still, so rewarding. I hadn't been to Bodypump in probably about a month, so it felt really hard. Like, I felt like a total beginner again (almost). I'm pretty excited to go again tomorrow and see if I can build my strength back up.

Friday:
6 Mile Run and 30 Minute Abs Class

I mentioned that I haven't been running as much lately. I'll explain more about it later, but I realized that the frequent long runs were actually not making me look or feel any better. Instead, they were kind of depleting my nutrients and making me ravishingly hungry. So, I took a break, and am working them back in with more moderation. Friday's run was just short of 6 miles in just over 60 minutes, including a walking incline warm up and cool down, some basic tempo running, and some 8.5mph sprints. I paired it with an abs class that was pretty easy after the Mercury Method classes.



Saturday:
1 hour 40 minute Bike Ride

I had really wanted to take a spin class at the gym on Saturday, but after a leisurely breakfast, my fiance convinced me to take a long bike ride through the city to the lake. It was definitely a fun and interesting ride (still terrified by riding through traffic), but I didn't feel like I got nearly as much of a workout as a spin class would have afforded me. Total calorie burn rang in at 350. Lame.



Sunday:
1 hour walk with intermittent sprints

On a whim, we ended up driving out to the suburbs on Sunday for Church and Easter fun. By the time we got back home and finished some errands, it was kind of late. Instead of hitting the gym at 8pm we decided to go on a long walk. I went on a few sprints, but mostly just enjoyed a leisurely walk with my man and pup. It was pretty awesome.



Monday:
30 Minutes At-Home Cardio

This was honestly kind of lame of me. I got too tired for a real workout, so I simply did some fun aerobics while we watched The Americans. I created two circuits and did each of them twice, then called it a day.

Tuesday:
AM 60 Minute Pilates Class

For some reason, making it to a 6:30 class was much easier than the 6:00 time slot. I was thrilled that the class was pretty empty, so it was enjoyable. I got to watch the sun come up all the way during the class. Bingo. Reaganing. Winning. Duh.


Wednesday:
3 Mile Speed Run, 60 Minute Pilates Class

I'm planning to get to the gym a bit early to do a speed run and power it out. The pilates class I love and enjoy going to has now changed from a 45 minute class to a 60 minute class. Hey, more ab work for me! Can't complain.


QUESTIONS:

• Do you diversify your workouts?
• What's your favorite workout to do?

GRATITUDE:
Dear body,
Thanks for letting me try lots of different workouts. I'd appreciate it if you started responding to them, because you're awesome when you do that.
Love,
Carly

Workout Wednesday - WOTDs

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Now that it is warmer slightly less cold in Chicago, I'm off of the blow drying bandwagon. Apparently, the ratio of time used blow drying to level of coldness outside is just not doing it for me. Plus, blow drying my hair makes me sweat (is this normal?). Not a fan.

Instead, I've been experimenting with other things to do with my far-too-long-locks. Yesterday, I rocked a Pinterest-esque (here's my Pinterest! follow me!) hair do. Not even sure what you'd call it. I just put a gold head band on and tucked my hair back into it and just kept tucking throughout the day.



Somehow, by the end of the day, it looked a bit... raggedy. I guess that's what I get for ignoring hair spray all together.

Anyway, on to the workouts, my friends. You might have seen the tentative workout plan I've tried to stick to. It's more of a guide (so that I have no excuses to skip days), but I try to follow it when my schedule permits.

Wednesday: 30 Minute Cardio Challenge Class & Stairmaster Sprint
Wednesday is a "Choice Day," but I have seriously loved the 5pm Pilates class I found a few weeks ago. Unfortunately, this week, I had a work meeting that went all the way till 5, so I couldn't make it to the gym in time for that class. Instead, I tried a Cardio class that started at 5:30. It was underwhelming and I found myself going back and forth during the entire class about whether I should stay or just leave mid-class.

Thursday: Bodypump
I love Bodypump so much that I've pretty much made it a non-negotiable part of my workout plan. It's a 6am class, which means I've got to roll out of bed around 5:35. I'm always struggle central as I groan and pull myself from my warm, comfy slumber, but by the time the class ends, I am so proud and thrilled with my ability to get in such a great workout so early.

When it comes to these super early classes, I've been relying on some serious vitamin and caffeine power. I typically chug a Starbucks Instant Refresher as I wake up, but this week, I was running a bit slow. I grabbed a Crystal Light Energy Pack that I have, which has caffeine and Vitamin B, and dumped the powder into a blender bottle so that I could drink it on my way to (and as I filled my locker at) the gym. I try to avoid Crystal Light, because it uses fake sugars that freak me out, but every once in a while, I give it a whirl. It was not nearly as good as the Starbucks Refreshers, and I kept tasting it during my workout. Yuck.



Friday: 25 Minute Run & 30 Minute Abs Class (CXWORX)
Thursday night, I decided to cut the cardio portion of my workout and just do the abs class. I snuggled into bed and set my alarm for 6:15 (it's a 6:30 class). Then, at 5:30am, my fiance woke me up and asked if I wanted to just go ahead and do the cardio. Part of me wanted to sleep in, but when someone wakes me up for a workout, I have a pretty hard time refusing (it's hard enough to get people to come workout with me that I feel like it's a playdate when it happens).

So, we strolled into the gym around 6am for a swift run before class. I'm always amazed by the intensity of first-thing-in-the-morning runs. My brain was half asleep for most of the run, so I hardly knew what I was doing. I don't even remember how far I ran. All I know is that I told myself not to get off or stop. And it worked.



Saturday: Full Body Weights & 4 Mile Run
Saturdays, my fiance and I always do a workout together. We typically take a 10am Spinning Class, but the gym has been so packed on Saturday mornings lately, that we decided to avoid a group class.

Instead, we did a whole lot of weights training. Justin showed me a few new shoulder and upper back moves (one of my focus areas in prepping for my wedding dress!), and then we did a lot of the basic weights areas before running. Let me just say that running is so much harder after you've lifted weights with your legs. Try it sometime.

P.S. Check out the seat discrepancy between my fiance and me. I'm just under 5 foot 4, and he's 6 foot 7, so... you do the math. We have to adjust the seats between using machines. I'm on the left, he's on the right...



Sunday: Rest
This was much needed. We drank a bottle of wine between us as we watched The Campaign and cooked a delicious dinner.

Monday: 40 Minute Run & Body By Science
I typically take a 30 minute resistance class on Mondays, but the trainer is injured and there's a temporary sub for now. I don't love how he teaches the class, so this week, I decided to forego the class and opt for running. I'm not sure why, but I've been getting a lot more into running lately. I go through phases with how much I enjoy it.




Tuesday: Full Body Blast (Class) & 20 Minute Stairmaster
This is a similar class to the other one I take on Mondays, but has yet another instructor that I wanted to try out. I didn't love her teaching style, and she incorporated a lot of planks and weird push-ups, which are hard for me because I have wrist pain. I probably won't be taking this class again unless I'm in a pinch and don't feel like creating my own workout.

Post-class, I decided to do 20 minutes on the Stairmaster, just to convince myself that I did have a happy and enjoyable workout. The Stairmaster can cheer me up any time!

Because I went to the gym after working and going to a doctor's appointment, I hadn't been home yet. I packed my locker so full of stuff that it probably looked like I was a gym locker hoarder.

Seriously, though, it's all necessary!



Wednesday: "Distance" run (5 Miles) & Pilates
I'm working from home today, so I'm planning to go on a run on my lunch break. Some of you will laugh at this, but I consider 5 miles or more a long distance. I have a funky pain in my left knee that tends to kick in at about 4 miles, so getting above that line is very rare for me. I'm planning to attempt it today, and see what my body says in response.

I'm also (FINALLY!) going to make it back to my favorite Pilates class. It's been two weeks and I'm missing it!

Anyway, that's my wrap up of the last week and my goals for today!



Do you feel differently about workout classes based on the instructor who teaches it?
For me, it makes a huge difference. Some trainers challenge me more, and I really enjoy trainers that have good energy. When it comes to high energy classes, a super calm person is just not going to do it for me!

Do you plan your workouts in advance?
For me, the answer is yes... and no. I make a general plan in advance, but allow myself to deviate if it feels right.

Kanye's... or Carly's Comprehensive Workout Plan (And How To Build Your Own)

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Many of you have written in asking for my workout plan. Since it was part of my New Years Resolution to actually write out my plan and stick to it, I created a spreadsheet document that includes my workouts. Thus, I'm able to finally share with you a consistent plan!

Workout Schedule - Click image to enlarge.

Here are a few notes for those of you who are either trying to understand this plan or just plain copy it!

• Choice Days: These are days that I build into my workout routine for two reasons. First, so that I am able to try new things, challenge my body, and keep things fresh. Second, so that I am able to build in optional skip days (See Next Bullet Point). What is a Choice Day, you might ask? On Choice Days, I can do anything. In this workout plan, I've given myself a few workout "suggestions," so that I don't have to think or plan too much... but if I suddenly have the urge to take a boxing class, go on a run, or do yoga, I will absolutely go for it and change things up.
• Skip Days: During any given week, I can only skip one or two of these Choice Days. I aim to only skip one, but depending on how hard I've been pushing it, sometimes my body needs a bit more time to heal. Thus, out of the three Choice Days I build into my week, I try to skip only one, but sometimes two.

The workouts themselves:

• Full Body Blast: This is a 30-minute exercise class at my gym that combines cardio with a weighted bar. If you're trying to follow this plan, but do not have a similar class at your gym, try this 25 Minute Full Body Workout with Light Weights.
• Spinning: This is a 50-minute exercise class at my gym that uses spinning bikes to challenge your muscles and amp up your heart rate. If you can't find a spinning class near you, try the bike version of this Megan Fox butt workout, and try to go through the entire workout twice within 50 minutes two an hour.
• Bodypump: This is a 60-minute exercise class at my gym that uses moderate weights with high reps, isolating one or two body parts for each song or "track." If you can't find a Bodypump class, I would suggest combining this 25 Minute Full Body Workout, this 10 Minute Full Body Workout, and this 10 Minute Abs Workout.
• CXWORX: This is a 30-minute exercise class at my gym that focuses entirely on your core (not only abs, but also back and upper legs). If you're looking for something to do that can simulate this class, there are a few options. First if you have Ab Ripper X (from P90X Series) or Core Cardio (from Insanity Series), you can substitute with those. Otherwise, try this Ab Workout.
• Body By Science: This is the Holy Grail of workouts. There is no replacement, but it's fairly easy to learn. Read about it here.
• Pilates & Yoga: These are classes at my gym, and I use them almost interchangeably  They are definitely different, but their benefits for me are very similar. They focus on lengthening and strengthening your muscles (whereas a lot of weight lifting will shorten and strengthen). In addition, they help me stretch out and find some mental peace. You can typically find Yoga and Pilates classes online or via your TV provider, but here is a link you can use for free Yoga workouts.
• Stairmaster Workout: On my Stairmaster days, I use this Stairmaster Sprint Workout.
• Cardio Mash Up: On my Cardio Mash Up days, I start with the most difficult cardio machine and work my way down, switching machines every 15 minutes. So, I start on the Treadmill for 15 minutes, alternating as I please between sprints and slow jogs. Then, I switch to the Stairmaster and try to build up my pace steadily on there for 15 minutes. Then, I switch to an Elliptical machine and try to go at a solid but steady pace for 15 minutes. Last, I switch to a bike and move at a fast pace for 15 minutes.

I would encourage those of you who are interested in doing something similar to take this template and adjust it to meet your own needs. Here are my rules of thumb for creating your own workout schedule:

• Give yourself some Choice Days! You need to be able to change it up and surprise your body or you won't continue to see the great results you want!
• Take a skip day! It's good for you - I promise!
• Include the following: At least one pure weights day, at least one pure cardio day (I have two), and at least two days of mixed weights and cardio (I have three). Also, try to add at least one day for heavy stretching per week. I occasionally skip this day (bad Carly!), so try to do better than I do!

Looking for additional resources? Check out my fitness page! And don't forget that no fitness plan is complete without a healthy nutrition plan - you can eat through any workout you do if you're not careful!

Strategy

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Happy Friday :) Don't forget!