Fourth Workout- Full Body

The forth and final piece of the weekly workout regimen!

Warmed up with a 10 minute run followed by:

Squat to shoulder presses

Wall sits with bicep curl

chin ups with planks

Plate lunges

 And finished off with burpees


This one was tougher to complete than the other days, so it's going to take alot more work to completing  and still have some energy left for the rest of my day. Never said it was going to be easy though!

Now just to get ready to go again and keep consistent!

Third Workout- Cardio/ Lower Body Curcuit

More Cardio! Definitely starting to get used to doing it as a workout and not a warm up, and I am glad this workout structure mixes up the exercises. 

Started with 30 minutes on a bike, another thing I've never done before. It actually wasn't that bad!

The rest of the workout:

Leg Press

Walking Lunges 

Romanian Deadlifts

Squat Shuffles

Calf Raises

Wall Sit

Thats all for now!

Second Workout- Upper Body/Core

I was out for a few days with a stomach flu but back in action!

Warmed up with a short run and then straight to arms:

Lat Pulldowns
Reverse pushups
Curls
Chest Press
Tricep Kickback
Pushups
Military Press

Like most guys who go to the gym with no clue what they're doing, I've done most of these just because they're arm exercises. It was definitely different doing them all in one workout!

The core exercises I definitely remembered from when I played football, because everyone hated doing these ones:

Leg lifts
Crunches
Planks

Overall a well rounded workout that I enjoyed doing! Thank you Dynamic!

First workout- Cardio/legs

Just like a lot of people out there, I was never a big cardio fan. I used to only really run/bike as a fast way to get my heart rate up for weights and machines.

So today was quite a bit different than what I was used to! The workout started with 30 minutes of rotating from jogging to walking. I have never actually ran for that long before! I always assumed I couldn't do it, but time really did fly by with no issues of maintaining pace. Total distance was about 2.6 miles, which was also the farthest I've ever ran hahaha

This being followed by lunges, various leg exercises and topped off with a biking cool down was probably one of the best workouts I have had in a long time! 

I also noticed I had more energy throughout the day, up until an hour into volleyball after work. I also made sure to be walking around whenever I could at work, as recommended by Brianna  to avoid getting too stiff and sore.

Over all a great day with a great workout to start it off! Thanks again to Dynamic!

Officially have a workout program!

Glad to say that my customized workout program is now complete! Tomorrow will be day one of the 4 workouts per week by Dynamic Performance!

Dynamic really is an incredible combination of two sisters, one being a personal trainer and the other a Nutritionist. It's incredibly convenient to be able to have everything done in one place!

I did wonder if it was going to work out initially, considering that I'm not even in the same city, but everything has been figured out and coordinated without a hitch! Communication is key!

Excited to hit the ground running (literally) tomorrow, and get this thing going!

Volunteer day!

Definitely slept in this morning so I guess today was my rest day! I would have snuck in some gym time after work but today is my volunteer night, something I think everyone should do!

The volunteering I do is with The Alberta Special Olympics- West Central. I began volunteering with them through a friend, who is one of the athletes and he let me know they needed some extra hands with their bowling nights. I really do love working with them, and its safe to say that I learn something new every time that I am there.

Today I had a really good chat with one of the athletes about consistency and focus. His bowling game had slid a little the last time, and his mentality around it was that he needed to refocus, remember what was working and get back to doing that. It clearly worked, as he had 7 strikes, 2 spares and scored 230! He would have beaten my best in his first 6 frames!

His attitude is something I definitely will have on my mind anytime that I'm not getting the results I'm after, and believe everybody could take some notes from him.

It reminded me of one of my favourite quotes from John Maxwell:

"I am never down. I am either up, or I am in the process of getting up."

Thats all for today, but I recommend looking into local volunteer opportunities, giving your time is a great way to give back to your community!

Momentum has to start somewhere!

Day 2 of the 180 Turn Around and the first day back in the gym this year! I only had enough time to walk in my front door, grab my stuff and go but your motivation changes when you have the mindset that you don't have the option to NOT go (Definitely the upside to having a gym buddy).

We were pressed for time so we decided on doing just a basic push, (dumbell presses)  pull (T-bar Lifts), legs (leg press) and some sprints. It wasn't what I'd consider a full workout, but ANY gym time is good gym time; especially when you're just getting the ball rolling!

I've learned through other endeavors that momentum is the hardest thing to start, but the easiest thing to maintain. Maintaining momentum is going to be the key difference from this being just another resolution season and a fully changed lifestyle.

I am still getting a concrete workout/nutrition plan put together, but it is on it's way! I am definitely excited to have a plan of attack, instead of being a "gym tourist", just walking around looking for things to do :P

We also decided to move our gym time to before work, which means getting up alot earlier. There are a few reasons we decided to do this. One of which is to avoid crowded gyms, but primarily so that my evenings remain open; leaving time for a social life as well as my volunteering commitments.

That's all for now!