Next Phase In Fitness & Life

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My Mantra: Exercise Every Day

July 19, 2020 By nextphaseinfitness 16 Comments

Last week was a better week for me. After a few weeks of feeling lazy and lacking direction, I made a concerted effort to re-examine my goals and get myself back on track. As a result I’ve exercised every day, not quite so intensely as previously but it’s a step in the right direction

Walking

One of my biggest joys this week was joining in with blogger friend Sue’s Fly into July steps challenge. The challenge has pushed me to get out and walk, even on the cold, wintry days, when I didn’t feel like it. A highlight has been watching  the other team members log their steps each day.  We have an amazing team! We are in our senior years, but we are out there getting our exercise done, and racking up those steps.

Walking has been my main priority this week, as I try to increase my distances and get them back to where they were pre-injury. I’ve walked every day for at least 5k with two longer walks of 10k.  Two of my walks have been on the O’Keefe Rail Trail, one of my favourite places to walk or ride.

One of my most looked forward to cardio sessions is hill intervals on the hill at our front gate. I haven’t done them for a couple of months, but managed to fit in two sessions during the past week, which made me remember why I enjoy them so much. These sessions were only for 30 minutes, but they were of quite high intensity. The hill is short and sharp, at 80 metres, so is perfect for intervals. The session involves walking as fast as I can possibly manage to the top and slower walking back down to the bottom. In the days before the knee injury I would walk really fast up the hill and run to the bottom. But the intensity can definitely be maintained by walking instead of running. Walking up and down this hill, over and over, for 30 mins, is a really intense workout with lots of huff and puff. The plan is to gradually increase the time up to one hour.

Gym

Gym has been the usual three strength training sessions in the week, but I’ve been more intentional about them. I’ve mentioned before that I love having a home gym, but one of the downsides is that it’s easy to get away with not working hard. There is nobody there to look sideways at you, and make you feel guilty. Even though I’m working hard again, my weights aren’t necessarily heavy. It’s taken a while to get my head around this, but I think the penny has finally dropped. It was all well and good when I was younger to use really heavy weights and I did enjoy that type of weight training. I now understand that heavy weights are not essential to a weight training program, especially now that I’m getting older. It is possible to get a good workout with lighter weights. My weight training sessions are now revolving around using slightly lighter weights, but doing more repetitions. Lifting weights this way seems to have freshened up my attitude and I’m now looking forward to every session.

Cycling

I haven’t been out on the bike for a while, mainly because the weather has been so cold, wet and windy. In previous years that wouldn’t have bothered me, but these days, I prefer to be a bit kinder to myself and do what feels good. As much as I do love cycling, it doesn’t feel good on a freezing cold, wet or windy day.

I’ve done two RPM classes in the gym, which I love and which are as intense as you want to make them, using speed and climbing level. There are plenty of RPM classes on YouTube to use for these workouts

My favourite RPM at the moment with Stephanie

How is your exercise plan going? I’d love to hear what you are doing to stay fit and healthy, and promise to reply to all comments made.

 

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Filed Under: Fitness Tagged With: cycling, Fitness, Fitness program, gym, Health, walking

Comments

  1. Joanne Tracey says

    July 20, 2020 at 10:23 am

    We have a fabulous team! I was low on steps last week – spent one day on the reef where I snorkelled but the fitbit was off, and another where we were in and out of the car all day, and another where…well, it happens when you travel, right? Other than the reef morning I did, however, get out for a walk each day.

    Reply
    • nextphaseinfitness says

      July 20, 2020 at 9:01 pm

      I wouldn’t worry about your low steps Jo. Looks like your holiday was fabulous. I’m really looking forward to when we can travel to Qld. I’m missing my son and grandsons and would love to make the trip up to see them.

      Reply
  2. Leanne | www.crestingthehill.com.au says

    July 20, 2020 at 3:25 pm

    Well Jennifer it seems you’ve certainly upped your exercise game and you sound very fired up and on the ball. I’m so glad you’re back into your happy zone again and you can continue to inspire the rest of us who are tootling along in the background 🙂

    Reply
    • nextphaseinfitness says

      July 20, 2020 at 8:54 pm

      Thanks Leanne for being supportive as usual.

      Reply
      • Leanne | www.crestingthehill.com.au says

        July 22, 2020 at 4:31 pm

        my pleasure – and just back for #MLSTL and to share x

        Reply
        • nextphaseinfitness says

          July 22, 2020 at 10:23 pm

          Thanks Leanne

          Reply
  3. Michele Somerville says

    July 22, 2020 at 12:28 pm

    I admit to being overwhelmed with the depth of commitment and activity you put into this, but I also admire it. I need your voice in my life, the voice that says, “this is important” “This is worth doing.” Blessings, Michele

    Reply
    • nextphaseinfitness says

      July 22, 2020 at 10:24 pm

      Thanks Michelle. But I should say that positive voice you mention, doesn’t always speak to me

      Reply
  4. Deborah says

    July 22, 2020 at 7:47 pm

    Well done! I’ve been happy with my measly two exercise classes a week. I’m hoping to get walking as well and get into a routine and hopefully I’ll get there. I’m feeling less unfit after my classes so hoping that translates into life more broadly!

    Reply
    • nextphaseinfitness says

      July 22, 2020 at 10:23 pm

      Good luck with it. Remember consistency is the key

      Reply
  5. Debbie Harris says

    July 23, 2020 at 3:50 pm

    Well done Jennifer, I’m pleased to see you’re getting back into the exercise. We are a great team for Fly into July, we are all doing well but keeping it real too.

    Reply
    • nextphaseinfitness says

      July 24, 2020 at 9:28 pm

      We are a fantastic team Deb and I’m happy that there is no pressure being put on us at all. Great fun.

      Reply
  6. Jennifer says

    July 24, 2020 at 10:05 am

    I love this mantra. I think your intervel hill climbs are perfect.

    Reply
    • nextphaseinfitness says

      July 24, 2020 at 9:27 pm

      Thanks Jennifer. I’m hoping the Mantra serves me well. Thanks for visiting.

      Reply
  7. Denyse Whelan says

    July 26, 2020 at 9:12 am

    Thank you for linking up your blog post 20.7.2020. I will be back with my comments this Monday 27.7.2020 when I have more concentration capacity following my major surgery last week. I appreciate your comments always. Denyse.

    Reply
    • nextphaseinfitness says

      July 26, 2020 at 7:45 pm

      Wishing you well Denyse. Have been thinking of you.

      Reply

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