If your exercise habits are anything like mine, you find yourself in an awesome spot for about 3-4 weeks, then you start getting tired, frustrated, and just plain old annoyed that you can't have that bowl of ice cream. And chances are, you cave, decide you need a day off from the gym (which turns into three or four days off) and you buy yourself that pint of ice cream and devour it. Ok, so that's my horrible habit - but isn't denial the first stage of making a change?
What to do when you find yourself in this horrible rut? You have to grab yourself by your boot straps, put on that workout outfit, and step out the door and get to that gym. Your gut reaction might be to kick your butt all the way up and down the gym - believe me, I've done that. But let's be honest. Kicking your butt will just make you tired, sore and frustrated all over again.
Here's a great "getting back in the game" workout:
Treadmill
5 min warm up - 6.5 mph
*set incline to 15*
5:00 - 5:30 - 2.0 mph
5:30 - 6:00 - 6.0 mph
6:00 - 6:30 - 2.0 mph
6:30 - 7:00 - 6.1 mph
7:00 - 7:30 - 2.0 mph
7:30 - 8:00 - 6.2 mph
8:00 - 8:30 - 2.0 mph
8:30 - 9:00 - 6.3 mph
9:00 - 9:30 - 2.0 mph
9:30 - 10:00 - 6.4 mph
10:00 - 10:30 - 2.0 mph
10:30 - 11:00 - 6.5 mph
11:00 - 12:00 - 2.0 mph
12:00 - 14:00 - 1.2 mph *walking lunges*
14:00 - 15:00 - 3.0 mph
15:00 - 17:00 - 1.2 mph *walking lunges*
17:00 - 18:00 - 3.0 mph
18:00 - 20:00 - 1.2 mph *walking lunges*
Cool Down - lower the treadmill and walk it out
Grab a weight plate (I took a 25lb), pair of dumbbells (I took 20lbs), and a mat
Walking Lunges - 20 steps *hold the plate above your head*
Crunches - 25
Push Up / Row - 10 *grab the dumbbells, do push up on the dumbbell and then row one arm after each push up*
Standing Rows - 10
REPEAT 3x
Now? Stretch out, go home, eat an awesome meal of lean protein and lots of veggies, go to bed early and remember - tomorrow is a new day!
