Move It Monday | Pencil It In

To Do List Journal

Since our return from Colombia my husband and I were both feeling under the weather and I did not work out at all.

My body needed rest more than anything else and thankfully I am feeling much better and I am ready to take my exercising up a notch!

To be able to stick with an exercise routine it is best to evaluate the time that we have each day to move and schedule away a slot in our day to do so.

There are several different types of workout schedules based on fitness level, duration, days of the week, and type of exercise.

Deniza has some great tips on how to create your own workout schedule based on all of the above and she provides a few sample schedules to work with.

Ask Deniza DIY Workout Schedule

Most schedules are on a weekly basis, however to take it a step further you may also do a monthly workout schedule like Honey Bear and Albertina did:

Honey Bear and Albertina Monthly Workout Schedule

Now that the weather is slowly cooling down I would like to get back to running. I decided to create a schedule that will help me incorporate some running along with my regular workout routine.

I also realized that weekends are difficult for me to stick to exercising so I decided to schedule my workouts on the weekdays only.

Weekly Workout Schedule

Monday

Run at least 3 miles with Intervals (25-35 minutes)

Strength training leg workout (15 minutes)

Stretch (15 minutes)


Tuesday

Strength training upper body workout with HIIT (at least 25 minutes)

Stretch (10 minutes)


Wednesday

Run at least 3 miles (long, steady run) – (30-60 minutes)

Roller stretch (10-15 minutes)


Thursday

Stretch Routine (1 hour)


Friday

Run at least 3 miles with intervals (25-35 minutes)

Ab workout (10-15 minutes)

Stretch (5 minutes)


I am both excited and a bit apprehensive about running again because I am not sure how long I can hold out since it has been a while. But I am willing to do what I am able for we all start somewhere and before we know it we will be going further than we ever thought we would!
Don't Find Time, Make Time

What helps you stick to a workout plan?

Much Love,

Nena

About Yentl 163 Articles
Welcome, Beautiful! I'm Yentl. A holistic dietitian & inner beauty coach dedicated to inspire you to live your passions, love yourself & others, and savor the journey along with deliciously nourishing treats for the ride...

45 Comments on Move It Monday | Pencil It In

  1. I can only imagine how tired you both must have been from your trip. I am glad you are feeling better. I need to look up your Sit and fit post.
    I am walking more and more. Some days the pain is there but it is manageable. I still have way too many days of extreme pain.
    I am having trouble exercising because of my ankle /foot. I keep trying.
    Meditating is still more sitting and just listening. I haven’t really been able to stop my mind from going 90 miles an hour. Am enjoying it though,
    HUGS

  2. I can only imagine how tired you both must have been from your trip. I am glad you are feeling better. I need to look up your Sit and fit post.
    I am walking more and more. Some days the pain is there but it is manageable. I still have way too many days of extreme pain.
    I am having trouble exercising because of my ankle /foot. I keep trying.
    Meditating is still more sitting and just listening. I haven’t really been able to stop my mind from going 90 miles an hour. Am enjoying it though,
    HUGS

    • Thank you! I am amazed, too, so I hope I can stick with it haha! But like you said, it is very useful and powerful.
      I am not sure what philo walk is either. I just asked our friends over at Honey Bear and Albertina to see if they can enlighten us.
      And you’re right, diet is the most important!! I am hoping to share a bit more about that in a future post, but right now I would say that being healthy is mainly what you put in your body and partly “moving it”.

    • Hi:) Found out that Philo is the name of our fellow blogger’s doggie and it was added it as part of an exercise because it is good cardio to go out and walk the dog:)

  3. I love this Nena! You make me want to go workout now lol. I am afraid to start since I had a c-section but it’s almost 3 months since I had Alyssa…
    Any ideas on what I can start with? I am so out of shape!

  4. Excellent post Nena! I am such a box-ticker. I need a workout-routine written down in my diary/calendar so then I’m accountable and once I do it I can then log it into Sparkpeople, as completed. I also create a playlist on Youtube for the next day’s workout. BUT there are times – more often than not these days – that life gets in the way or I just have no motivation to do it and workouts are postponed. Although, I am now trying a new method. Instead of skipping my workout I find something else, either shorter or quite different to what was scheduled. Also if not well, don’t push yourself. Take time out to recover. Enjoy getting back into running. Great to have you back. Albertina x

    • Thanks, Albertina:) I think your idea of scheduling it out ahead of time is great and of course to allow flexibility so that we don’t beat ourselves up if things don’t go as planned.

  5. These are excellent suggestions. The Hogan quote reminds me of what I used to tell my guys when they were young and would say, “I don’t have time to [do whatever chore they’d put off] before my buddy comes to get me. For a few weeks I’d remind them to “make time to do it before Friday night so you don’t miss out next week.” They caught on by Homecoming.

  6. As always, lovely and motivational post! I changed up my workout schedule because of my sickness. If I have 6 workouts scheduled but only get in 3-4 it leaves me feeling depressed and lost. Instead, I decided to take today as an additional rest day to fully recover and only work out 4 times this week. I adjusted my workouts according to that too. This does not make me feel guilty because in the end, I sticked to my plan and right now this is the best for my body. With medschool stress, the research project etc. it just gets too much after a while. Sure, I could push through that and I did and it left me getting sick. So, to everyone reading this – if you know you don’t have much time, schedule your exercise according to that. It does not make sense to schedule 6 workouts and only get in 2 and then saying “Oh, life gets in the way” 😉
    Sorry, this got long 😀

    • Wonderful and wise advice, Deniza!! I agree that we should work with what we have and make realistic goals that we can feel good about accomplishing.
      Also, allowing ourselves time to rest is so important:) Stay strong, love!! You are doing an amazing job:)

    • Thanks, Tasha! Hope I can stick to it! I realized I have to do it in the morning before the surprises of the day pop up and I often have a hard time getting myself up lol

  7. I wish I could say that I have a workout routine. Right now, I use the stationary bike once a week. I know, lame! I need to get into a routine. I definitely need it for my health. ?

5 Trackbacks & Pingbacks

  1. Move It Monday | Adjust | YOUnfolded
  2. Move It Monday | Adjust | YOUnfolded
  3. Move It Monday | Motivation and Link Party – YOUnfolded
  4. Move It Monday | Motivation and Link Party – YOUnfolded
  5. Move It Monday | Adjust - YOUnfolded

Thoughts

%d bloggers like this: