weekly workout recap: jul 6 – 12

As it turns out, you can manually adjust your actual stride length on your FitBit account. If you don’t do this the system will just default to a standard measure based on your height and gender, which may or may not be reflective of your actual stride.

I was skeptical about how my FitBit had been measuring my total number of steps, especially when I compared those stats against another GPS/running app. The total distance was always off, and not be a negligible amount. This led to me believe that the calibration on my stride length was probably off. A quick query online showed me how to manually calculate and input my actual stride length, et voilà! Everything now seems to be in better working order. It’s nice to see my daily step count in the well above 10k range every day this week.

An ambitious Nancy might see this as a good opportunity to raise her daily step goal to 12,000 steps per day. But ambitious Nancy is recovering from 105 lb squats this week, popping muscle relaxants and chugging red wine. She told me to piss off.

Sun Jul 6:

Walking (Recovery day):

• 4.95 miles / 7.98 kms

FitBit Stats: 11,320 steps

Bonus: Spotted one groundhog and one rabbit. Not together, as the photo might indicate, but still, on the same outing.

Mon Jul 7:

Stronglifts 5×5 program:

• Squat: 95 lbs (5 sets x 5 reps)
• Overhead Press: 45 lbs (5 sets x 5 reps)
• Deadlift: 115 lbs (5 sets x 5 reps)
• Bonus: Lat Pull Downs: 60 lbs (5 sets x 5 reps)

Run:

• 15 minutes straight run at 4.5 mph before lifting program;
• 15 minutes straight run at 4.5 mph after lifting program; 5 minute cool down

FitBit Stats: 11,895 steps

Tues Jul 8:

Arms/Shoulders: Load Your Guns program

Barre: 17 minute barre workout

Yogalates: 20 minute yoga/pilates routine This program was short and sweet. No crazy moves, just some good stretching. An energizing start to the day if you do it in the morning. And mercifully there were no poses that involved wrapping my legs around my neck, like a scarf.

FitBit Stats: 12,374 steps

 

Wed Jul 9:

StrongLifts 5×5 program:

• Squats: 105 lbs (5 sets x 5 reps)  <– WHAT?? 105 lbs!!! WOOT WOOT!
• Bench Press: 65 lbs (5 sets x 5 reps)
• Barbell Row: 85 lbs (5 sets x 5 reps)

Run:

• 20 min easy jog at 4.5 mph

FitBit Stats: 11,466 steps

Thurs Jul 10:

At-home HIIT program:

• 40 Minute Cardio HIIT + Butt, Thighs & Abs from Fitness Blender

Bonus Activity: Qi Gong; 15 minute Qi Gong routine (pronounced Chee-gong). I used this as part of a moving meditation and really liked it to help me get centered. This is the same method that they used in my group guided meditation class in Vegas.

FitBit Stats: 14,607 steps

Gorgeous evening walk by the lake:

Fri Jul 11:

Stronglifts 5×5 program:

• Squat: 105 lbs (5 sets x 5 reps)
• Overhead Press: 45 lbs (5 sets x 5 reps)
• Deadlift: 125 lbs (5 sets x 5 reps)
• Bonus: Lat Pull Downs: 60 lbs (5 sets x 5 reps)

Run:

• 15 minutes straight run at 4.5 mph before lifting program;
• 20 minutes straight run at 4.5 mph after lifting program

FitBit Stats: 14,398 steps

Sat Jul 12:

Outdoor Jog: 3.69 miles / 5.95 kms; 51:32

FitBit Stats: 12,237 steps 

To all the women out there who are afraid of lifting heavy things for fear of ‘getting big’…

You got that right, Dwight.

Keep moving…

xoxo nancy