Fitness & Nutrition
Your body is an instrument, not an ornament. - Ariane Machin We all want to look good, but using appearance as motivation for fitness is the tinder for a fire, not the kindling. It can create a spark for flames but it won't sustain them. The kindling for my fire is my future. I want to be a role model for my children and I want to be around long enough (and healthy enough) to play sports and have adventures. I want a high quality of life in my later years and not resign to the idea that aging means pains and aches. To see the body as a marvelous machine created by God, for me, changes the perspective of fitness and discipline. Below are my go-to resources for exercise and nutrition based on hours scouring the internet, and some helpful hints from my local gym trainers, for a routine that works for me. I have listed information on equipment, foam rolling, warm ups, cool downs, stretches, yoga, strength training, Couch to 5K (C25K) training, recipes, meal plans, cheats, supplements, and motivation! Due to the constant flux of technology and science in regards to fitness, and my limited time in researching changes and methods, I am always open to constructive criticism about any of these topics to continue improving myself and my routines (but please refrain from bro science). |
|
Equipment
My Daily Routine
Exercise:
(M,W,Sa) -- Foam roll, warm up, complete scheduled Couch to 5K timed run. Cool down and stretch. (T,Th,F,Sa) -- Foam roll, warm up, completed scheduled strength training. Tuesdays and Fridays are lower body. Thursdays and Saturdays are upper body. Nutrition/Supplements: Macros -- Protein, Carbs, Fats; 30/40/30 Supplements -- Multivitamin, Whey Protein Water: 7 glasses per day Sleep: 7 hours per night |
Foam Rolling 101*Why you should roll out before a workout. Also, focus on rolling in small sections on tender spots for best results.*
|
Warm Up ExercisesI begin my warm up with joint rotations to lubricate joints in synovial fluid followed by about 5 minutes of aerobic activity. I end with sport-specific exercises, which are usually just at a lesser intensity of a planned exercise. Feel free to include static and dynamic stretching following sport-specific exercises, but be sure to complete static stretches before dynamic ones to prevent over-stretching. I prefer to save my static and dynamic stretches until
after a workout. Cool Down Exercises & StretchesI prefer to cool down by lightly jogging or speed walking following an intense workout. I jog or walk back home after the gym which is about 5 minutes. Once home I do a series of static and dynamic stretches (in that order). My focus is on achieving splits. Try to stretch muscles in this order: back, sides, neck, forearms and wrists, triceps and biceps, chest, glutes, adductors, quadriceps and abductors, calves, shins, hamstrings, instep.
Stretches to SplitsThis is a 30 day journey to get to splits. Complete stretches #1-5 every day. These are foundational stretches. Beginning on day 6, you will do all foundational stretches followed by the corresponding day's stretch, meaning on day 9 you will do stretches 1-5 and #9. Hold each stretch for 30 to 90 seconds.
*Everyone is different and it may take months before getting to splits. This is just a place to start. Don't skip a day!* YogaI have been thinking of trying out Yoga for flexibility and strength.
*Click for more information on basic stretches, how you should stretch, a toe-touch routine stretch, and a journey to splits routine.*
|
Strength Training Routine
I prefer strength training, plyometrics (focuses heavily on endurance, agility and legs) and calisthenics (focuses on core, strength and flexibility). Devoting time to exercise is a fairly new addition to my schedule so to just get started I've kept it simple with 3x's a week C25K jogging and 4x's a week of strength training with gym equipment.
As I become more consistent with gym training, then I will slowly replace jogging with plyometric exercises and introduce calisthenics in addition to strength training with equipment.
As I become more consistent with gym training, then I will slowly replace jogging with plyometric exercises and introduce calisthenics in addition to strength training with equipment.
Lower Body
Tuesdays & Fridays Quadriceps
(vastus medialis, vastus lateralis, vastus intermedius and rectus femoris) Hamstrings (semitendinosus, semimebranosus, and biceps femoris) Calves (gastrocnemius and soleus) Gluteals (maximus and medius) 2 exercises per muscle; 3 sets of 6-8 or 10-12 reps |
|
Upper Body
Thursdays & Saturdays Arms
(deltoids, biceps, triceps, forearm flexors and extensors) Back/Shoulders (trapezius, latissimus dorsi, rhomboids) Chest (pectoralis major and rotator cuff) Abdominals (rectus abdominis, external and internal obliques, transverse, erector spinae) 1-2 exercises per muscle; 3 sets of 6-8 or 10-12 reps |
*For more information on muscle groups and corresponding exercises click here, here and here. These are just some of the many muscle groups to target with specific exercises. Some of the muscles listed may also fall into a different category, such as deltoids which could be listed as arm or shoulder muscles because of how it functions. Also, you may have noticed that I split my exercises my upper and lower body. There are many different types of splits, just find the one that works best for you.*
5K Training
I know, I know. "Cardio killz gainz!" It's true that cardio will keep people lean and can prevent muscle mass from building, and in building muscles you are burning calories even at rest so it is advisable to avoid a cardio-only routine. With that said, I don't find any issue incorporating cardio/aerobic exercises along with consistent strength training, at least for me and my lifestyle. It is a goal of mine to finish a 5K so I'm using this visual guide to complete the Couch to 5K program.
Nutrition & Supplements
Sports & Physical Activities
*** I am not a medical professional and not liable for injury caused from attempting any of the suggestions made on this website. All of the information provided on this website is only meant to be used as a resource and should not be used as a substitute for medical treatment or diagnosis. Consult your healthcare physician before attempting/following any stretches, nutritional, or exercise routines.***