Moving your body is so important not just for your body but also your mind. Studies show that exercisers learn faster, remember more, and think clearer because it increases blood flow to the brain delivering nutrients and oxygen. Exercise can also give you such an endorphin high that a lot of people can even get addicted to it. We are striving for balance – please keep the balance in both food and exercise!!
You are stronger than you can imagine, and the only boundaries you have are the one you set for yourself. Never say you can’t, say “you can” and if you can’t at the moment, say “ You Will!!” We do as much as we can every time we workout, we try to lift more, add reps and continually be the best we can be and that is what has changed our body!
Our workouts are often circuit training which is doing 8 to 10 exercises for a duration or for reps that include both muscles and cardio. We then repeat the circuit 2 to 3 times. We rarely do the same circuit twice because we get bored easily. We hope to share our circuits with you and as we get better at this blogging thing and we promise to get you a video of some of our favorite moves!!
Here is a picture of our usual week. We get to the gym at 5:30am (that’s when they open) and we leave by 6:45am we both have to be home by 7am!
Monday – It’s our spinning day, which we love because we don’t have to think! We trained for a race in the summer that started with a 1 mile sprint so we start our Monday at 5:30am with a 1 mile sprint (as fast as we can). Then we do a little abs which we change-up every time (just google best ab exercises and you will find tons of moves) but we always end holding a plank – it’s our little competition because neither of us want to be the first to drop!
Tuesday – We set up circuits and we get our moves from all over the place like www.crossfit.com and www.bodybuilding.com. We generally work on two muscle groups with cardio in between each muscle move to keep our heart rates high. Tuesday is back and biceps so we will do a muscle move like bicep curls followed with jump rope and up to 8 more moves than repeat the circuit 3 times. Go here for some of our circuits!
Wednesday– A day of rest. Rest is when your muscles grow and your body gets stronger. If you don’t rest you don’t gain muscle you actually lose it!
Thursday – Chest and Triceps circuits and we often add some abs at the end.
Friday– We try to kill it on Friday (we try to everyday) but it’s our favorite – Legs and Shoulders – this is a killer and we are lucky if we can walk out of the gym on this day but it’s really fun (I promise)!
Weekends -This is really up to how we feel, in the summer when we were training for a race or just for the fun of it we would go for a run on our own. Both of us consider a long run relaxing time with God we both listen to our Christian music and it’s really amazing how you get stronger and fitter every weekend. In the winter we are taking little break
We can not stress the importance of using your muscles and focusing on getting stronger. There is no such thing as “getting bulky” , fat makes you bulky, muscles make you lean!
Whenever you start a new workout routine go slow, ad heavier weight and new exercises as you go. If you aren’t struggling to perform the moves you either need to up your weights or add more reps. Example: When we started we would struggle to do 50 jump ropes without stopping now it’s 150. Keep pushing yourself and remember “There is no growth in the comfort zone, and no comfort in the growth zone”.
Love, Shannon & Becca