This weeks exercise plan : 12 April to 18 April 2010

I'm back to doing these.  I find that if I don't write it down here, I don't hold myself accountable for some reason.  So here goes :

Monday :  Spinning
Tuesday :  Yoga + PT (Personal Training)
Wednesday :  Weigh-in + Spinning
Thursday :  PT
Friday :  Yoga
Saturday :  Rest Day
Sunday :  Wilro Cycle Challenge (40km)

Exercise Plan : 15 February - 21 February 2010

Monday :  Rest day / major housework
Tuesday :  Yoga, strength training, Zumba
Wednesday :  Kettlebells (home), Belly Dancing (studio)
Thursday :  Strength training, cardio
Friday :  Belly dancing (home), Kettlebells (home), Yoga
Saturday :  Rest Day + Weigh-in day
Sunday :  Dischem Ride for Sight (63km) - cycle race

Experienced a major energy crash last week Wednesday/Thursday.  I am still upping my routine this week.  Last week I also only had a 0.2 kg loss.  NOT GOOD!!  I was extremely upset and spent most of Saturday morning in tears but more about that later.

Have a super week everyone.

Exercise Plan : 1 February - 7 February

Where did January go.....??

Monday :  Unpacking & recovering from the move
Tuesday :   Yoga (?), rowing/treadmill + strength training, Zumba managed to fit yoga in this morning - Woohoo
Wednesday :  Belly Dancing
Thursday :  Body Conditioning + strength training (another 'crash moment')
Friday :  Yoga
Saturday :  Rest Day + Weigh-in day
Sunday :  Emperors Palace Cycle Challenge 50 km's (?) DONE - Woohoo!!

Exercise Plan : 25 January - 31 January

Monday :  Swimming (gym)
Tuesday :  Yoga, Rowing/Treadmill + Strength Training + Zumba (evening)
Wednesday :  Belly Dancing (evening)  **FUN**
Thursday :  Rowing/Treadmill + Strength Training
Friday :  Move house +Yoga
Saturday :  Move house
Suning :  Move house

Exercise Plan : 18 January to 24 January

Here goes....

Monday :  30 min rowing + Spinning (did not go as well as I planned - legs VERY tired)
Tuesday :  Yoga, 10 min treadmill + strength training + Zumba (evening)
Wednesday :  Belly Dancing (evening)
Thursday :   strength training
Friday :  Yoga
Saturday :  REST DAY
Sunday :  The Fast One - CYCLE Race - 103 km's (64 miles)

We're back on track.  Yesterday I cycled to gym - OMG!!  but I survived.  LOL  I enjoyed being back on my bike :-)) 

Exercise Plan : 4 Jan - 10 Jan

There are going to be BIG changes this year and one of those is that I will now be able to attend gym in the mornings while the boys are at school.  My focus is to lose weight and tone.  Be it right or wrong I have cut down training at the track (cycling) quite drastically and I'm moving myself into the gym again with the hopes that losing weight quicker will be more beneficial to my cycling.  To use the races I have entered early this year as training rides and as time in the saddle.

Monday morning : 30 min spinning + 30 min rowing + arms & abs

Monday afternoon : Yoga (did not happen thanks to plumber arriving late!!)

Tuesday morning : 30 min spinning + 30 min rowing + legs (plumbing issues cont.  no gym)

Wednesday morning : Spinning (45 min class) + 30 min rowing + arms & abs

Thursday : Spinning (45 min class) + 30 min rowing + legs

Friday : 30 spinning + 30 min rowing + circuit + Yoga (evening) (dinner with my sister and fam - reason for hangover....it was fun!!!)

Saturday : Spinning (45 minute class) + 30 min rowing (HUGE hangover)

Sunday : Pilates Level 1

** HR levels for spinning + rowing to be kept between 60% - 65% except when Spinning in a class situation

11 Jan - 17 Jan

Monday morning : 30 min spinning + 30 rowing + arms & abs

Tuesday morning : Yoga + cycling at the Kyalami Race Track - evening

Wednesday morning : 30 spinning + 30 min rowing + arms & abs

Thursday morning : 30 min spinning + 30 minute rowing + legs + cycling at the Kyalami Race Track - evening

Friday : 30 min spinning + 30 rowing + circuit + Yoga (evening)

Saturday : Spinning (45 min class) + 30 min rowing

Sunday : Pilates

** HR levels for spinning + rowing to be kept between 60% - 65% except when Spinning in a class situation

This weeks exercise plan: 23 Nov - 29 Nov 2009

Getting back into routine.... * Monday : Cycling @ Kyalami Race Track * Tuesday : Rowing + Strength Training at Gym (having a difficult time returning to gym - hmmmm) * Wednesday : Cycling @ Kyalami Race Track * Thursday : Spinning + Strength Training at Gym * Friday : Yoga * Saturday : * Sunday : Rowing + Strength Training at Gym Following week : (needs some tweeking :-)) ) * Monday : Rowing + Strength Training at Gym * Tuesday : Cycling @ Kyalami Race Track * Wednesday : Cycling @ Kayalmi Race Track + Belly Dancing * Thursday : Rowing + Strength Training at Gym * Friday : Yoga * Saturday : Rowing + Strength Training at Gym * Sunday : Water Aerobics + Squash

This weeks exercise plan: 19th Oct - 25th Oct 2009

The weather is throwling a few 'fruit loops' at me, so we'll see how it goes. * Monday : Cycling @ the Kyalami Race Track (training for the 94.7km) * Tuesday : Cycling @ the Kyalami Race Track (training for the 94.7km) * Wednesday : Belly Dancing + Final decision to be made about race on Saturday :-)) * Thursday : Cycling @ the Kyalami Race Track (training for the 94.7km) * Friday : Yoga / Rest Day * Saturday : Possibly an 85 Km cycle race (still deciding....hmmmmm) or Belly Dancing * Sunday : Rest Day / Squash

This weeks exercise plan: 12th Oct - 18th October

* (storm = rain) Monday : Cycling at the Kyalami Race Track (training session) * Tuesday : Rest Day Cycling at the Kyalami Race track (short training session) * Wednesday : Cycling at the Kyalami Race Track (training session) * Thursday : Cycling at the Kyalami Race Track (training session) * Friday: Yoga * Saturday : Belly Dancing ??? cancelled * Sunday : Squash (maybe) braai time/barbeque :-))

This weeks exercise plan: 5th Oct - 11th October

Hoping for a better week's training than last week. :-)) * Monday : Rest Day * Tuesday : Cycling at the Kyalami Race Track (training) * Wednesday : Cycling at the Kyalami Race Track (training) * Thursday : Cyling at the Kyalami Race Track (training) * Friday : Yoga * Saturday : Spinning /swimming * Sunday : Squash Nothing happened - break time!!

This weeks exercise plan: 28th Sept - 4th Oct

Let's see how it goes.... * Monday : Rest Day + see Dietician * Tuesday : Easy session @ Kyalami Race Track - Cycling * Wednesday : Training session @ Kyalami Race Track - Cycling * Thursday : Easy session @ Kyalami Race Track - Cycling * Friday : Yoga / rest * Saturday : REST Day! * Sunday : Race for Victory - 54 km (33.55 miles) I have not been focusing on strength training at all. From next week I'll pick up on the strength training.

This weeks exercise PLAN!! (21 Sept -27 Sept 09)

* Monday : Rest Day * Tuesday : Cycling (Training at the Kyalami Race Track) * Wednesday : Cycling (Training at the Kyalami Race Track) (uhhhm, rest day) * Thursday : 60 min Spinning Class Rest day (Heritage Day) * Friday : Yoga Rest Day * Saturday : SASKO Harties Challenge 33 km (20.50 miles)Unfortunately I got a puncture and was not well prepared - I had to abandon my race after 20 kms * Sunday : Squash Bestmed Campus 2 Campus 50km (31 miles) (02:50:05) finish

This weeks exercise PLAN!! (14 Sept -20 Sept 09)

subject to changes when necessary :-)

* Monday : Strength Training + Cycling (training session) @ Kyalami Race Track started Stage 1 from "The New rules of Lifting for Women"

* Tuesday : Rest Day as rest days go it was fab but I was very stressed (sad face)

* Wednesday : Cycling (training session) @ Kyalami Race Track + Strength Training (decided to focus on the cycling for today.

* Thursday : Cycling (training session) @ Kyalami Race Track

* Friday : Yoga + Strength Training (bad afternoon and decided to go with just the yoga - different instructor but boy was she good)

* Saturday : Rest Day

*** Sunday : 40 km (24.85 miles) Outsurance Tshwane Mayoral Ride @ the Union Buildings now doing the Meals on Wheels Cycle Event in Heidelberg. Woohooooo!

This weeks exercise PLAN!! (7 Sept -13 Sept 09)

subject to changes naturally :-)

* Monday : Cycling at the Kyalami Race Track (Training)

* Tuesday : Personal Training (1 hour)

* Wednesday : Cycling at the Kyalami Race Track (Training) 4 laps - Woohoo

* Thursday : Cycling at the Kyalami Race Track (Training) another 4 laps..WooHoooo!!

* Friday : Yoga (active rest day)

* Saturday : Spinning (1 hour 45 min) + Personal Training (1 hour 40 min)

* Sunday : Squash (active rest day)

Summary:

I had a great week - just the one energy crash on Tuesday. I added more carbs + protein (red meat (2 meals)). The bonus is that I felt better mentally and physically, as for the weight loss I'm not sure of the effects of this just yet. I am seeing a Dietician who specialises in Sports Nutrition at the end of the month and will hopefully be able to tackle this battle on more than just one front.

As for the cycling there was a slight improvement in my pace and I managed 4 laps at the Kyalami Race Track which is about 17.5 km's (10.87 miles) on Wednesday and Thursday evenings. In both instances I burnt over 700 calories at each session.

Yoga was great and the focus was on our hamstrings - they of course let me know all about it this morning. I was like WTH - you should be happy and not complaining. LOL

Spinning this morning was fabulous. We (hubby and me) took the later class which is slightly shorter time wise than the one we usually do. I had loads more energy and really enjoyed the class. The earlier one hour class usually means we're chasing our tails to get there, feeling harassed and stressed with 2 boys in tow - never a great feeling. It also meant we didn't need to beg the kids club to let the boys in 15 - 20 minutes before they officially open for the day.

Sunday's squash session is in jeapordy - we won tickets to take the boys to Gold Reef City for some launch of Ben 10 Alien Force and have also been invited to tea at April's place (Personal Trainer), so we'll see how it goes.

My book arrived 'The New Rules of lifting for Women' - I'm excited but need to find out what is the best for me to focus on right now. Training for the 94.7km Cycle Challenge means I cannot forgo on endurance training - it is priority!!

On a side note I just want to thank all my new followers as well as old for popping by. Your input and visits mean alot to me.

Hugs

Michelle

This weeks exercise PLAN!! (31st August - 6th September)

* Monday : Personal Training Session (1 hour) + Cycling at the Kyalami Race Track (1 hour or so)

* Tuesday : Cycling at the Kyalami Race Track (1 hour or so)

* Wednesday : Cycling at the Kyalami Race Track (1 hour or so)

* Thursday : Rest Day - Josh's Birthday

* Friday : Yoga + Zumba

* Saturday : Spinning + Personal Training (1 hour or so)

* Sunday : Squash (Active Rest Day)

This weeks exercise PLAN!! (24th - 30th August)

usual disclaimer : subject to change, naturally :-)

* Monday : Personal Training (1 hour) Personal Trainer cancelled

Training: Cycling Session at Kyalami Race Track Ouch that sunburn hurts. LOL

* Tuesday : Rest Day Gym workout (1 hour)

Training: Cycling Session at Kyalami Race Track

* Wednesday : Personal Training (1 hour)

Training: Cycling Session at Kyalami Race Track

* Thursday : Spinning (45 min - 1 hr) (Indoor training session) REST DAY

* Friday : Yoga + Zumba

* Saturday : Spinning (1 hr) (Indoor Training)Music was bad - NO fun at all!!

* Sunday : Squash

This weeks exercise PLAN!! (17th - 23rd August)

the usual disclaimer : subject to change, naturally :-)

* Monday : Personal Training + Cycling at the Kyalami Race Track

* Tuesday : 45 minute Spinning session + Personal Training

* Wednesday : Cycling at the Kyalami Race Track

* Thursday : Rest Day or I might just catch Brett's Spinning class early this afternoon :-)

* Friday : Rest Day (leave for Sun City)

* Saturday : 12 km cycle race (CansaLostCity at Sun City)

* Sunday : Squash + Pilates today is cancelled. LOL

This weeks exercise PLAN!! (10th - 16th August)

subject to change....naturally :-)

* Monday (public holiday) : Squash with hubby + Spinning - hubby joined in too :-)

* Tuesday : 45 min Spinning + Personal Training

* Wednesday : Cycling session at the Kyalami Race Track

* Thursday : 45 min Spinning with hubby

* Friday : Yoga + Zumba

* Saturday : 60 min Spinning + Personal Training

* Sunday : Squash with hubby + Pilates with hubby a braai sounded like much more fun and naturally some chill time :-)

This weeks exercise PLAN!! (3rd - 9th August)

as always.....subject to change :-)

* Monday : Personal Training

* Tuesday : Spinning (45 min) + Personal Training

* Wednesday : Spinning (45 min)

* Thursday : Spinning (45 min) + 1 hour cycling at Kyalami Race Track My legs refuse to go around anymore today. LOL

* Friday : Personal Training (make-up session) car issues + Zumba

* Saturday : Personal Training + Spinning ( a super 1 hr session)

* Sunday : Spinning (90 min) + Squash with hubby Pilates with hubby

This weeks exercise PLAN!!

subject to change.... :-)

* Monday : 1 hr Personal Training session

* Tuesday : 45 min Spinning + 1 hr Personal Training session

* Wednesday : Rest Day 4 now

* Thursday : 45 Spinning (first time with the HR monitor - WOW!! - buttox also felt it today. LOL)

* Friday : 1 hr Personal Training session (make-up session from week before that was missed) + Zumba (Yikes, how could I forget....LOL)

* Saturday : 1hr Personal Training session + 45 min Spinning

* Sunday : Cycling (it is just to cold to spend that sort of time outdoors on a bike - YIKES!!) and Pilates