Mental Toughness and Training Recap 1.2 – 1.8

“A large part of getting back into shape is remembering how to hurt. Mental ‘toughness’ is a skill that fades and grows with training.”

I saw this quote on Linsey Corbin’s Instagram this past week. As I was grumbling and struggling to roll out of bed every morning a 4:30am, this was a good reminder that resilience, mental toughness, grit, whatever you want to call it, isn’t something that anyone has without working for it. Mental toughness is a  skill that is sharpened by relentlessly waking up one morning after another to pursue your goals. I kept this idea with me as I went about my week of training. 

At 18 weeks out from my first potential race, my focus for these next couple weeks is getting back into a consistent training schedule. My intention is to start adding some volume back in without pushing anything that could be a lingering injury. With a few days that I had to shuffle around due to snow and opting to ride inside all but one day this week,  I was able to get in every session. 

My biggest struggle this week was waking up! I’m an early riser by nature but anything in the 4 o’clock hour seems immensely more difficult than anything after 5 am. Reminding myself that this will (fingers crossed) get easier and not letting myself give into my reasons to stay in bed helped me this week. Besides that, training never felt too difficult and I never felt overly tired. I do have some lingering pain where I had my stress fracture in August which is why you won’t see any running in my training. Because I have done the “return to running” thing wrong so many times, I am leaning towards being overly cautious right now. I would rather take a few extra weeks off right now than continue to deal with pain or something worse later this year. 

Ok! Let’s get to that training, shall we?

Monday: Rest

Tuesday

  • a.m. Indoor cycling class 1 hour, strength 50 minutes;
  • p.m. Straight swim 20 minutes, aqua jog 30 minutes 

Wednesday 

  • a.m. Masters swim 1 hour 15 minutes
  • p.m. Elliptical 1 hour

Thursday 

  • a.m. Indoor cycling class 1 hour 30 minutes 
  • p.m. Strength 1 hour

Friday

  • a.m. Masters swim 1 hour
  • p.m. Bike trainer spin 1 hour

Saturday: Masters swim 1 hour 10 minutes, Elliptical 1 hour, Strength 50 minutes

Sunday: Ride 3 hours 

Totals:

  • Swim – 4 hours 15 minutes
  • Bike – 6 hours 3o minutes
  • Run replacement – 2 hours 30 minutes
  • Strength – 2 hours 40 minutes
  • 15 hours 25 minutes 

Happy Training!

 

Healthy Regards,

Hayley 

Pyramid Core Workout

This core workout requires no equipment and no thinking. Just 10 minutes of your time to get to that good midsection burn that we love! CORE PYRAMID WORKOUT

I love me a good core workout. 

Evidence #1, #2, #3 , #4

But sometimes I get bored with the same old moves! I also notice a difference in how sore I get after doing the same core workouts over and over. My body simply adapts and I don’t get as sore. Like any other exercise or physical stressors, if you want to see continuous results, you must mix it up. 

There are lots of ways to do this. Some ways to mix up any type of workout routine without changing the actual exercises include: 

  • Changing the amount of rest between exercises or sets 
  • Adding or changing the amount of weight 
  • Changing the speed in which you perform the exercise 
  • Increasing/decreasing the number of reps or sets 

I enjoy and have many of my personal training clients do this sort of pyramid core workout because the amount of rest between exercises decreases and you typically do many more reps of each exercise than you would if the exercise stood alone. Plus there is very little thinking involved and a bit of a “fun” element in going up and down the pyramid (ok… maybe I am the only one that thinks it is fun). 

Here is the workout (click on the exercises for links to demos): 

After you make your way up the pyramid, work back down starting with the 50 Russian twists. After the 10 push ups finish with a second 60 second plank. 

 

Feel free to mix up which exercises you assign to your own pyramid! 


 

What are some of your favorite core exercises or workouts?

 

Healthy Regards,

Hayley

 

I am Too Nice Kettle Bell Workout

I enjoy challenges. One came in the form of my group exercise teaching style recently. After a few classes of a boot camp class I was teaching I was told by my supervisor that some class attendees had mentioned that I was a little too nice. Too nice?! My family would be shocked. I was informed that this 6am group was pretty hardcore and tears are a sign of a good workout for them. I was up for the challenge. I created a circuit type workout that involves high intensity strength training with a kettle bell and cardio with little rest to incorporate the aerobic system. 

The format is simple: I paired a basic kettle bell strength exercise with a cardio exercise. For each pairing start by completing the strength exercise for 1 minute and then the cardio exercise for 1 minute. Without rest in-between sets you go straight into 45 seconds of each and finally 30 seconds of each. Their was a lot of huffing and puffing by the end of each circuit! Because of the high intensity nature of this sort or workout I kept the strength exercises simple to reduce the risk for injury. Trying to incorporate a new, complex movement while trying to keep the intensity high AND have good form is close to impossible. Between each pair of strength/cardio exercises we took about a minute rest. 

Here is the workout:

kettlebellworkout

Here are links to some of the exercises:

  1.  Kettle bell swing(single or double arm)/Burpees 
  2. Kettle bell squat to overhead press(single or double arm)/Plank jacks 
  3. Kettle bell pushups/Standing long jump
  4. Kettle bell reverse lunge with twist(hold KB at chest)/Plank jumps
  5. Kettlebell figure 8/ Plank to frogger jumps 
  6. Kettlebell bent over row/ Shuttle runs  

After this workout I was informed that I was too mean. 

Lol, jk but I have been told that I am better at not being so nice. 

Healthy Regards,

Hayley

Group X instructors: Have you ever had to realized you needed to alter your teaching style for a select group of people? 

Do you use kettle bells? Share your favorite moves! It took me a while to hop on the kettle bell bus. I would see many people in the gym using them with exercises that looked dangerous and out of control. I do think you have to be careful with them and know proper form but if you are in control of the kettle bell, rather than letting it swing YOU around, it can be a fun tool! 

Training Recap, Why it is Part-Time Job Worth it, and Mothers Always Know Best

Hows that for a title? 

Lets address the first thing, training from this past week!  

Monday: Swim 1 hour 15 minutes, Bike 1 hour, core 15 minutes

Tuesday: Run 30 minutes/Elliptical 30 minutes, Swim 35 minutes, Strength 45 minutes

Wednesday: Swim 1 hour 30 minutes, Bike 2 hours 45 minutes

Thursday: Run 30 minutes/Elliptical 30 minutes, hot yoga 1 hour

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Friday: Swim 1 hour, Strength 45 minutes, Bike 1 hour 

Saturday: Long Run Simulation: 60 minutes elliptical, 30 min Run, 30 minutes elliptical, good stretch 

Sunday: Bike 2 hours, core 15 minutes 

Total:  16 hours training 

training

While I had a pretty good and consistent week of training I am feeling a lack of focus right now. Without races on the horizon (hip injury) I have been questioning my training and the amount of time I spend doing it. As a fresh college grad I feel stressed to figure out what I am “doing.”. When the amount of time I am training equates to a part time job, and its not my job, it is my hobby, it has been hard for me to justify it.

I called my Mom Wednesday morning because I was feeling guilty, not excited, actually dreading the next couple hours I would spend training. I felt this way because I was stressed to get other things done and I was about to spend the first half of my day doing “me stuff”. My Mom is a wise lady and I trust her because she is going to be honest with me even if it hurts. When I told her how I was feeling and I asked if I should be committing this much time to my hobby she simply said yes, I should. What?! I was a little surprised.

photo

(She got me into this whole triathlon thing)

She reminded me that this is what makes me happy. It takes a lot of time from my day but I am going to be better at everything else I do if I take this “me time”. Training happens to be my personal time, it is not my job, it is my free time, my play time so I better make sure it feels like that! I love training and working out. It DOES make me happier and better at every other aspect of my life. I am the best version of myself when I take this time to take care of myself. Some people like to relax on the couch with a good movie, read a book, get their nails done, shop, knit, whatever! I like to swim, bike, run, jump, walk, hike, strengthen, stretch and just move. 

So is the part-time job amount of time worth it? Yes.IMG_0604 

(mother dearest keeps her girls moving)

Thanks for the advice, Mom! 

Healthy Regards,

Hayley 

How was your training this past week?

Have you ever felt guilty for the time you spend working out?