Stepping Up Day Four: Not Giving Up!

May 13, 2011 at 8:15 pm


Day four of the “push” is winding down. I had a really hard workout this morning and felt like I wanted to quit, but didn’t—thanks to my trainer’s encouragement. I am a Crossfit devotee, so today’s workout was at my Crossfit gym. Some highlights: The “Farmer’s Carry” (20-lb dumbbells in each hand and walk 200 meters), followed by seven dips. Repeat as many reps as possible in 10 minutes, then a three-minute rest (that felt like a three-second rest). Burpee broad jumps, which combine the broad jump, squat, and push up into one incredibly taxing exercise, for 200 meters. Awful. I was the only female and the oldest participant this morning, but I’m proud that I stuck with it!

I followed up my workout with a protein shake. It’s important to have at least 15 grams of protein within 90 minutes of a strenuous workout. A trainer told me a long time ago that if you don’t, you’ve wasted your workout (and I certainly didn’t want to waste mine this morning!). You should also make you’re your shake has about 25 grams of carbohydrate to help the protein get to your muscles. I also like a little fish oil or flax, peanut, or almond butter and some fruit for extra energy – plus it tastes good!

I plan to make Saturday my “cheat” day. I won’t go crazy, but will allow myself to stray a bit. I plan to get in a couple of power walks over the weekend to make up for it though—it’s important to keep moving after a workout like I had this morning to avoid lactic acid buildup in the muscles, which is what causes muscle soreness. Have a great and healthy weekend!

I’ll continue to update you on my progress and results! I hope you’re inspired to take your program to the next level (if only to have partners in pain). If you are, please share it with us in the comments here or on Facebook!

Categories: Age Management, Blog, Exercise, Healthy Updates, Nutrition, Women’s Health.

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