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WEEK 7: YOU RUN?
If you’ve followed Sisters In Shape for a while you know that I love lifting weights & advocate that strength training should be the focus & priority of women’s exercise (research shows it should be too!). I have a lot of work left to do to show more women the benefits of shifting her focus to strength training (health, body image, aesthetics, long-term vitality) & teaching her how to “learn to lift”.
Everyone knows you should be “active” – walking, running, group dance-type classes (all cardio-focussed activities) are POPULAR! Hammering around the weights – not so popular right now. So it may seem strange that this week’s blog is going to be about running & cardiovascular endurance.
Sigh....I love having her so close!
The doctor said "Boy is she thriving!" when he saw her with her clothes off during her week 7 check up. :) Breast feed, cubbiness. Love it!
Curtis and Faith are developing a beautiful brother-sister relationship. It's these moments that make my heart feel like it will explode!
LAYING THE FOUNDATION
Over my years of training, research and practice I KNOW how to get my body into a shape I love (and I teach others to do the same). It wasn’t an accident that I won the North American Professional Bikini Model title two years in a row (while working full-time & raising a family). However, the SHAPE of my body is just one aspect of what I am working on…HEALTH, STRENGTH, VITALITY, & ENERGY are just as important to me in this journey and become more important to me as I mature & grow in this process.
So while I know HIIT and a progressive hypertrophy weight lifting program (oooo…big word…will explain in a future blog) will be the main exercise drivers for regaining my shape, I am holding off tackling those until my foundation is rock solid. Not only do I want to avoid injury, I’m aiming at achieving more than a tight tummy and round perky bum! I want to race my son on his bicycle for fun, chase my daughter around the soccer field & fall into bed tired but satisfied that I had the energy to LIVE my busy (wonderful) life.
Next week, you’ll learn how my Intermediate Phase 1 strength training program is laying the foundation for heavier lifting in the months to come, but this week I’m talking about running because I need to lay the foundation for cardiovascular endurance, and it’s a great way to re-strengthen my weak core with dynamic stability (oooo…I’m on a roll with big words this week!). Oh, and I know if I did HIIT right now not only would risk injury, I’d pee my pants…lol…moms will “get” that comment.
Cardiovascular Endurance & 5K (Re)Learn to Run Program
Big word, not a big concept – the goal here is to condition my body so that I don’t "die" when I chase around my kids & go for long walks with my husband. If we wanted to do a big hike or a long bike ride, then this mom will say “Sure! Let’s Go!” NOT “Sorry, I can’t”. I want to endure the cardio activities of a rich day-to-day life.
Remember, I love muscle & your heart is a muscle! So I’ve incorporated a Learn to Run 5K program early in this process so that I can strengthen that muscle so my heart can more efficiently drive oxygen into my body when I want to chase my kids (and hop on the treadmill to do HIIT in a few months to get a tight booty…lol).
Bonus! Dynamic Stability & (Re)Strengthening My Core
Another big word, not a big concept – keep your core tight and engaged (stable) when moving (dynamic movement)! To rehabilitate my weakened core post-partum, I’m focussing on specific abdomen exercises targeting the inner layer of my core muscles as well as dynamic stability (and the average exerciser needs this too). Whew! Too much exercise lingo…OK rephrased “Do not forget about keeping your core engaged through out your movements, including running.” It will help you strengthen this key area & provide a host of benefits including a flatter tummy & injury prevention. We’re in this for the long-haul right?!
EXERCISE: WEEK 7
I developed and began my Intermediate Phase 1 program this week (sharing with you in Week 8!) after completing my Beginner Strength Program. I also incorporated this "Learn To Run 5K" program.
To stay motivated on completing this 5K Learn To Run Program, I found a local 5K road race in my area, signed up and roped some friends into signing up with me! This has definitely helped me stay on-track given it is HARD and NOT FUN to feel completely out-of-shape while pounding the pavement out of breath. Trust me, I’m right there with ya! I’ll likely need to walk part of the 5K race but I’m going to do it pushing the jogging stroller. I don’t care if I come in dead last. I care more about my health than winning any course records.
I asked the race-organizing group for this program (thanks Shelley & Steve!) and I’m slugging along currently on Week 3! The race is during Week 6 of this program.
Week 1:
Day 1 - walk 4 min, run 3 min, walk 2, run 3, walk 2, run 2, walk 4
Day 2 - walk 4 min, run 4, walk 2, run 4, walk 2, run 4, walk 4
Day 3 - walk 4 min, run 5, walk 2, run 5, walk 4
Week 2:
Day 1 - Walk 4 min, run 5 min, walk 2, run 5, walk 4
Day 2 - Walk 5 min, run 10 min, walk 5
Day 3 - walk 5 min, run 10, walk 5
Week 3:
Day 1 - Walk 5 min, run 10, walk 5
Day 2 - Walk 3 min, run 14, walk 3
Day 3 - Walk 3 min, run 14, walk 3
Week 4:
Day 1 - Walk 2 min, run 16 minutes, walk 2
Day 2 - Walk 2 min, run 16 minutes, walk 2
Day 3 - Walk 2 min, run 15 min, walk 3
Week 5:
Day 1 - Walk 1 min, run 20 min, walk 1
Day 2 - Run 25 min
Day 3 - Run 20 min
Week 6:
Day 1 - Run 30 minutes
Day 2 - Run 30 minutes
Day 3 - Run 25 minutes
NUTRITON: WEEK 6
Nothing significantly changed in my meal plan this week. I rehydrated after a run with a Want More Energy/Energix Isagenix drink (yummy natural replenish!).
My typical daily meal plan is shown in Week 4 so you can see what it is I’m normally eating (and enjoying)! If you'd like to discuss including Isagenix products in your lifestyle diet, I'd love to chat with you about that - contact me at erica@sisinshape.com to set up a call. I can't share these products enough!
