The Shift Shop

Good morning blog friends!

Did you read my last post, about making time for a 30ish-minute workout?

shift shop

Well, The Shift Shop is perfect for my new scaled-down-but-still-doing-it workout plan.  From the Beachbody website:

What makes the SHIFT SHOP unique?
The SHIFT SHOP uses a revolutionary “ramp-up” method that starts you off
slow—then gradually increases the intensity week by week—all while refining
your nutrition. In Week 1, you start with 25-minute cardio and strength workouts
you can really do, and a nutrition plan you can stick with. Starting in Week 2,
you’re pushing a little harder, for 35 minutes, and consuming more protein to fuel
the burn. But it’s nothing you can’t handle. Then in Week 3, your shift has kicked
into high gear, with intense 45-minute workouts and clean eating. The results
when you cross the finish line? Stunning.

I did The Shift Shop after returning from the Beachbody Coach Summit in New Orleans last summer (and got the tee shirt!).
The trainer, Chris Downing, really left an impression on me. Sometimes celebrity trainers make their workouts seem too tough for regular people, but this guy is determined to make his workout – and thus fitness itself – accessible to everyone.

The set up of this program is pretty simple – the first week is a 25-minute cardio workout and a 25-minute weights workout, alternated for 6 days. Repeat the sequence the second week with 35-minute workouts, and repeat the sequence the third week with 45-minute workouts. Oh and there’s abs workout thrown in there too You only need one set of dumbbells for the weights workouts (I use 10-pound dumbbells), and the cardio workouts have a modifier. Easy to follow, and really motivating because you can actually see how you improve as each week progresses.

ANYWAY! While I’m still working two full-time jobs, my plan is Couch-to-10K Monday, Wednesday, and Friday; and the 25-minute weights workout from the Shift Shop on Tuesday, Thursday, and Saturday. I’ll do my long ab routine on Saturdays, too. Sitting for 16 hours a day is NO BUENO, especially at my age. It makes me feel like crap and look even worse, so I think this routine might be a good solution until I have more time again.

Wish me luck! Have you started a new workout routine for the new year?


Wendy

Happy New Year!

Hello old blog friends,

I’m starting the new year as I mean to go on, and that’s with blog post and workout plan!

Today I started Couch-to-10K from the beginning. My plan is to work on speed. (And to stick with the program until the end, obviously)

couch to 10k, week 1 day 1

 

This was today’s run. Not bad for Week 1, Day 1.

This workout is 5 minutes walking, 60 seconds running, and 90 seconds walking (8 reps of this), and then 5 minutes of walking. Since it was such a short running interval, I thought I would really push myself and go for 7.5. And I did it the first three intervals! Then I did the next one at 7.0, the next at 6.5, and the rest at 6.0.

I am way out of shape. I’ve been working two full-time jobs and using that as an excuse for indolence. I have not had a proper exercise program since September. Needless to say, that’s made me grumpy, chubby, and just not a happy lady. So we’re changing that in the new year! I can manage 30ish minutes a day. I can and I will!

How was your holidays? Anything New Year’s resolutions?


Wendy

Upcoming races and new shoes!

Hi guys! Remember that nasty frozen shoulder that’s preventing me from lifting? Well, screw that – I’m racing instead!

I’ve been using the Couch to 10K app from Zen Labs. I was on Week 1 when I blogged about my frozen shoulder. This is week 5, except I’m not following it this week…I’ve been breaking in my new Mizuno Wave Legend running shoes instead!

Mizuno Wave Legend shoes review
Normally I wear Mizuno Wave Riders, but these were on clearance. It’s not always a good idea to wear running shoes that you haven’t been fitted for, but reviews said the difference between Wave Legend and Wave Rider are minimal, so I went for it. And I’m glad I did! They’re a little bit stiffer in the sole, which is absolutely perfect for me. I can’t stand soft-soled shoes. None of that minimalist shoe business for me.

PicMonkey Collage

I’ve run 5 miles a day for 3 days in a row with my new shoes. I’m a bit slower than I’d like to be, but I’ve got time to improve. Right now, I’m just catching up on my soap getting back into the swing of running.

I’ve got three races scheduled so far:

  • 10K on July 23
  • Half Marathon on August 27
  • 10K on October 1

I might look for some more 10ks…I forgot how exciting it is to train for a race!

What’s on your race calendar for the summer?


Wendy

WTH is a frozen shoulder and why do I have it?

Peeps, I have a frozen shoulder. I had a stiff shoulder for a while, so I stopped with my Body Beast program (but didn’t stop eating the same quantities of foods, hence the weight gain).

I saw a physical therapist for the stiff shoulder, but when I returned for a follow-up visit, my right shoulder was completely frozen.

This means, I can’t move it. It’s frozen. I cannot lift my arm higher than 90 degrees. And, it’s painful. I’ve never heard of this condition, but it’s not too terribly uncommon. A few ladies in my super-secret Body Beast for Women Facebook group have had it, too. Apparently being a woman over 40 is the biggest risk factor (although a male coworker in his 60s tells me he just got over a frozen shoulder).

Treatment options are limited. I’ve had physical therapy, but that’s only to teach me how to stretch it so it doesn’t fuse. I’ve had a few acupuncture treatments, but that was for pain, and relief only lasted a day or two. I finally saw a sports doctor who gave me a cortisone injection.

Have you ever had a cortisone injection? I was expecting it to be like a flu jab, but when that medicine hit my system, I blacked out! (Apparently it’s a good idea to have food in your stomach before you get a cortisone shot. Just an FYI)

The cortisone shot has helped a little bit with the pain; I can at least sleep through the night, as long as I’m careful to sleep on the left side.

This frozen shoulder nonsense eventually resolves itself; fully recover is expected within three years. That means…THREE YEARS of no weight lifting. No Body Beast. No Insanity. No P90X.

Between the pain and the inability to exercise, I’ve been really bummed out. And I’ve been overeating, sleeping too much, and generally feeling sorry for myself.

But that stops now! I’ve decided that I’m going to train for a half marathon again. And I’m really going to try to speed up this time. Here’s my Couch to Half program for Week One:

PicMonkey Collage

Just a tiny bit faster every day. I want to get to a regular~10 min/mile pace. I’ll work my hardest for it! I think I’m off to a great start; I just need to keep the momentum going. I don’t have a half marathon scheduled…but that doesn’t matter. I have to do something and I need a goal!

Wish me luck!


Wendy

Today’s workout

Today I went to Total Woman gym, my happy place! I haven’t been in ages.


I’ve started Couch to 10k over, for seemingly the umpteenth time. I’m working on speed now, and I’m not unhappy with today’s result. I’m still in Week 1!


I also did a TCA patch test. A such as I like twice-weekly Mandelic acid peels, I’m ready for something stronger. Wish me luck!

How was your day?


Wendy