12. December 2013 by swissfitchick
This post will include progress pics. If you feel triggered by such pics, then I recommend to skip this post and come back tomorrow for a nice recipe food post.
I was very inhibited to write this post because it still shows a lot of my struggle and because it’s also focused on my appearance. But it’s also a step forward in my recovery and I’m proud of what I achieved so far. That’s why I want to share it here on my blog. Still, I want to point out, that this is what currently works for me – and maybe doesn’t work for someone else. I am still struggling with getting my focus off exercising, but that’s a work in progress – slowly. For the moment, I am happy with where I am and with what I do.
You might remember that I suffered from overtraining and overexercising for a long time. I still battle some fears and anxieties when it comes to exercising or better resting. But listen up – things changed for the better.
I used to do at least 60 minutes of Cardio a day, at LEAST. Mostly it was 90-100 minutes or worse. I used to squeeze in 2-3 workouts a DAY between my working hours and errands. And then ended up in an exercise burn out. Positive Results? Forget it. FAIL. Negative Results? YES. Fatigue, feeling sluggish, grumpy, sore, depressed.
So I went from about 10-12 workouts sessions a week to 5 or maximum 6 workouts a week. I broke down my workout time from 2/2.5 hours to 60-90 minutes. And I LOVE my restdays!!
My schedule looks like this most of the time – it changes depending on life’s plans 🙂
Monday: 60 Minutes Yoga Class and/or a fun Aerobic Class at the gym
Tuesday: Upper Body A (Chest, Back, Shoulders) Weight Circuit / 30 minutes Interval Cardio (Outdoor Run, Elliptical, Spinning Bike or Stairmill)
Wednesday: Legs Weight Circuit / 45 minutes steady state Cardio and 60 minutes Yoga class
Thursday: Upper Body Weight Circuit (Arms, Rear Delts) / 30 minutes interval Cardio
Friday: GRIT class or outdoor Bootcamp (which is both HIIT with whole body strength)
Saturday: Full rest
Sunday: Intuitive day: Outdoor Run or Yoga or Rest – NO strength
For my weight circuits I use mostly barbells and the cable row, the TRX and dumbells. Very rarely, I work with machines – I don’t like them. And yes, I workout in the area where all the muscular moaning men train 🙂 One of the reasons why I hit the gym at 6am in the morning….
I know that this still looks like a lot and it probably is. But for me, working out is my passion and I LOVE every workout. But since breaking down the amount of workout time there is so much more time for other things I love, and let’s be honest, spending all your free time at the gym sucks and makes no sense. I love spending my lunch breaks with friends or by strolling through the city and I love to cycle straight home after work without ‘having’ to workout before I am ‘allowed’ to eat dinner.
Yoga isn’t quite a workout for me, it is more like ‘dessert’ – it feels like pure BLISS to join that class and to open up, stretch and relax. It’s my perfect alternative to the intense lifting and cardio sessions. It helps to calm my mind&body and helps in my daily meditation. I go twice over lunchtime (if possible) and do 20-30 minutes Yoga practises at home whenever I find the time – usually right after work when I arrive home. It is a wonderful way to unwind work thoughts.
Also, the classes – Aerobic, Bootcamp or Grit – are less serious than the weight lifting, they are fun and a good chance to spend active time with friends. I change my weight programs every 4 weeks, cause I get bored easily. I change between lifting only and lifting with cardio blasts in between (jump rope, jump exercises). It depends if I want to build more muscle or maintain it or work for fat loss.
This is what I currently do. It is highly possible that in 6 months or a year this will change. But for now, I am happy with that and I feel relaxed and fit, since it’s a HUGE step for me to stop overexercising like crazy the way I did only a few months back. And – did I make progress in my muscle building and leanness? Yes. I finally have a bum!
I’m continuing working on my body and fitness and I want to reach a more intuitive kind of lifestyle in both food and fitness. I am educating myself in the Health Area daily by reading books so I can understand my body and the benefits of working out and eating healthy. Having that knowledge gives me more confidence and trust in my body.
I hope you liked this post – if you have any questions, please don’t hesitate to contact me! Just bear in mind that I am not a certified trainer. I may have quite some experience, but I am not professional.
Do you exercise intuitively? I don’t yet, but it’s something I strive for.
What is your favorite way to workout?