Health

Countdown to Hawaii Fitness Series: Week 1

Hey guys, today I am bringing you an exciting post, which will be the first in a series of fitness posts leading up to my trip to Oahu next month. If you follow me on social media, you’ll know I haven’t shut up about this trip. Oahu is one of my favourite places on the planet and I am super excited to be going back, even more so because this time I’ll be bringing my boyfriend and we have a ton of adventures planned!

Since fitness and health are one of the major pillars of this website, I figured I’d share with you guys how I’m turning up the intensity on my workouts and diet in order to get beach ready for Hawaii.

This will be a weekly series, with a post going up at the end of each week for 6 weeks, leading up to my departure date. I’ll be recapping my week of workouts and diet, and give you an exclusive look into my full days of eating and be sharing some of my workouts with you as well. I’m hoping that this series will not only help to keep me accountable, but to give you guys that extra push you need in the gym!

Since this is week one, I’ve decided to include my starting progress photos and stats as well. This was the first time I’ve stepped on a scale in months and I was surprised at the results. The past few months I’ve been focusing on getting back into a routine and training more like a functional athlete. Before I was focusing a lot on big lifts and hitting squat, deadlift, and shoulder press PR’s, which was great, but I wasn’t really performing like an elite athlete when it came to sports. I sure looked good, but I wasn’t performing my best.

Photo 2016-06-08, 15 53 54

Weight: 161 lbs
Body Fat: 23.7%

So, for the next 6 weeks I’ve decided to put away my lifting shoes and really change up my routine and get back to training like an elite athlete. That means conditioning. A lot of it.

Up until this point I haven’t been doing much cardio aside from swimming or rowing. Now I’ll be incorporating high intensity circuit training, more rowing, stairmaster drills, and most exciting: Kickboxing.

This past week was week one of the six week countdown series and here’s what my workout schedule looked like:

Monday- Kickboxing
Tuesday- Full Body Barbell Circuit
Wednesday- Conditioning Circuit + Ab Circuit
Thursday- Conditioning Circuit
Friday- Heavy Leg Day + Stairmaster Drills
Saturday- Conditioning Circuit

(I usually play Baseball on Sunday’s, so I count it as my active rest day. If I’m feeling really ambitious I might also go for a short run on Sunday’s as well.)

My workout schedule is never set in stone. What I do this week isn’t necessarily what I’ll do next week. I do make a plan usually at the beginning of every week, but life gets hectic and things do sometimes get moved around. I try not to fret about it too much though; as long as I’m sweating and moving six days a week I’m happy!

Now let’s talk about these insane circuits I’ve incorporated. Circuit training is quickly becoming my favourite way to train. It allows me to still maintain my muscle while training my cardiovascular system. Circuit training is also nice because when you’re working with free weights you don’t have the added help some machines in the gym will give you; so it really is all a test of your own strength!

Today I’m going to share with you the full body barbell circuit I did this week.

Full Body Barbell Circuit

For this circuit you’re going to need a barbell (duh) and an open area in your gym. Now you can either use the traditional barbells from the squat rack, or the ones with pre-determined weight; it all depends on how much weight you’re planning to use. Keep in mind you’ll be doing a variety of moves here. Some will be upper body and some lower body, so you need to plan the weight according to your weakest muscle group. While you may be able to squat 95 pounds, if you can’t shoulder press it, you need to drop the weight. Don’t worry, you’ll still be getting a great workout and I promise by the end of it all of your muscles will be exhausted.

You can also do the timing one of two ways. Either decide on a number of rounds to complete before you start and rest in between (so for example I decided to complete 5 rounds of this workout, resting for 1-2 minutes in between each round), or you can choose a time limit and try to get as many rounds as you can in that allotted time limit.

The rep range is also up to you. I went for 10 reps of each exercise. Just remember it is a circuit, so you’ll be doing the moves back to back, so make sure you can maintain a rep ranges consistently across all the moves.

quarterly

I’m going to end off today’s post with a peak into what a day of eating looks like for me. Now I’d like to point out that before I started this 6 week plan for Hawaii, I was not counting calories or tracking macros. I was simply listening to my body and eating when I was hungry. If I had to guess I’d say I was eating around 2,500 calories a day. I used IIFYM to calculate rough “cutting” macros for myself based on 60% carbohydrates, 30% protein, and 10% fat. Now you’ll see in this log from My Fitness Pal, that it’s been difficult for me to hit these macros. I find myself consistently over my carbohydrates and fat, while being low in my protein. My goal over the next six weeks is to reduce my fat intake and up my protein, as for the carbs I’m not too concerned with them.

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