I was more than excited when I read that the fabulous model of health and nutrition, Gina, was hosting a Winter Shape Up. This will be the first complete challenge I participate in and am thoroughly excited. It comes at the perfect time. Over the past two weeks, I’ve been able to focus on my workouts and making small changes but having a plan that updates weekly will help me stay on track and not get bored. This challenge will help me focus on my health and nutrition while also having a great coach and support group. I love that Gina is participating in the Winter Shape Up as well.
While I could have used today’s work holiday in honor of Martin Luther King, Jr. as a day of rest from the gym, the Shape Up motivated me to get moving and head into the city to enjoy a great workout at Equinox. Since I am also trying to get back into running shape and train for the NYRR Longest Throw 4 mile run, I added some cardio to today’s plan.
My workout was as follows:
45 minutes on treadmill: 5 min warm-up, 3.1 miles on treadmill at 6.0mph and 1 incline, 15 minute incline walk cool down while catching up on this month’s InStyle.
3 rounds of the Day 1 interval Gina provided:
Int/Adv:
-Warm up with 5 minutes of moderate intensity cardio
Circuit:
–Lateral raise squats (15) 10 lbs
–Renegade row (12 on each side) 7.5 lbs (wow this one was tough but I loved it!)
–Bicep curl Plie Squat (15) 10 lbs
–Mountain climbers (30 seconds)
–Stability ball back extension (12)
–Tricep dips (15- with straight legs makes it more challenging)
–Squat jumps (30 seconds)
–Weighted Ball crunch (light weight behind your head- 25) 7.5 lbs
–Calf raises with wall tap (15) 4kg medicine ball
–Burpees (1 minute)
I wrote everything down in a small notebook that I’ll use to keep my food journal and workouts. It’s weird how hard it is to write everything down again. I haven’t done this since I did Weight Watchers back in 2005-2006. But, thus far I’ve been diligent today and I hope that after a week it will become habit. Gina also challenges us to focus on nutritional changes as what you look like is 10% genes, 10% workout, and 80% nutrition! I am not going to waste all the time and energy I put in on the 10% workout portion by eating horribly!
Thanks Gina for an awesome plan!
