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Let it Happen Again

Memorial Day came and went and just like that did my comment to healthy life. Something i am finding is we are making a lifestyle change, i keep letting myself eat the junk and tell myself that i will do better tomorrow but tomorrow comes and i want the taste of the ice cream or pizza again and it becomes an endless loop that is always pulling me in the wrong direction.

So this time I am going to look at differently, I am going to look at it as a lifestyle change but the exercise will be the key. Call us a Lima Cyclery so we can get you the home equipment you need to get this going right. I find myself constantly trying to go to the gym but then finding excuses not to go over there. With the equipment at home and the investment made it is harder to tell myself it will be okay if i skip today. If you have old equipment at home give us a call and we will get it brought in for a tune-up. You don’t want to get hurt because something isn’t working like it is suppose to.

This week we are going to push hard and spend time on the treadmill again and add some body weight exercises in. Easy things we can do at home to get the process going right.

Monday, Wednesday, and Friday – 30 minutes of running, i prefer the treadmill on a medium speed and tall height setting. It gives that legs a good muscle workout at the same time

Tuesday, Thursday, and Saturday – 15 minutes on that treadmill, 50 jumping jacks, and plank as long as you can. Use your weight to your advantage to help get you moving and burning the calories.

Never Gonna Keep Me Down

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The Joy of a New day, New Week or New Month is you have the chance to start fresh and forgot about the junk you have put inside yourself over the last month and a half. I let a cheat week turn into almost a full two months of cheating. I am starting fresh this week and i hope you have not kept up on your plan you will do the same too. It will be a light workout week just trying to get accustomed to it again.

We are going to workout Monday, Tuesday, Wednesday (Rest), Thursday, Friday, Saturday, Sunday (Rest)

Everyday you hit the home gym this week we are spending 30 minutes on the treadmill at a medium interval from your normal routine where we finished last time. You don’t want to go to hard and tire yourself out before we start getting into harder workouts next week.

Week 5 Workout

we are going to go a little lighter this week. The results are easier to see these days and we are going to push hard next week so lets give our muscles a little chance to rest.

Monday: 30 min on Treadmill 4 mph or above, 50 jumping jacks

Tuesday: plank as long as you can, 30 min on treadmill 4 mph or above

Wednesday: Rest

Thursday: Plank as long as you can, 30 min on treadmill 4 mph or above, 50 jumping jacks

Friday: 30 minutes on treadmill increasing speed intervals every 5 minutes

Saturday: Rest

Sunday: Plank as long as you can, 30 min on treadmill 4 mph or above, 50 jumpping jacks

Week 4 workout

Here we are in week 4! At this point you should be seeing some results no matter how small they are. We are going to work a high intensity workout this week to help us feel the burn.

Monday: 100 crunches, 90 Jumping Jacks, 80 Lunges, 70 Squats, 60 Seconds Running in Place, 50 Second Plank, 40 Jumping Jacks, 30 Squats, 20 High Knees, 10 push ups

Tuesday: 30 minutes on Treadmill, 20 push ups, 10 squats

Wednesday: Break

Thursday: 100 crunches, 90 Jumping Jacks, 80 Lunges, 70 Squats, 60 Seconds Running in Place, 50 Second Plank, 40 Jumping Jacks, 30 Squats, 20 High Knees, 10 push ups

Friday: 30 minutes on Treadmill, 20 push ups, 10 squats

Saturday: Break

Sunday: 100 crunches, 90 Jumping Jacks, 80 Lunges, 70 Squats, 60 Seconds Running in Place, 50 Second Plank, 40 Jumping Jacks, 30 Squats, 20 High Knees, 10 push ups

Week 3 workout

This time we are going to repeat the workout from week 1. I know we could all use a little bit lighter week after the pushing we did last week. Be proud that you have made it this far. It takes a lot of dedication to keep up a workout routine and if you happen to miss a day just keep going.

 

Monday: 30 minutes of H-I-I-T Cardio on Treadmill
High Intensity Interval Training — Start out with a comfortable speed and every 5 minutes increase the speed to a running pace for 30 seconds

Tuesday: 15 Minuets of H-I-I-T Cardio on Treadmill, 15 Minutes of Strength Training of your choice, and then another 10 minutes on the Eliptical

Wednesday: Rest Day

Thursday: 30 minutes of H-I-I-T Cardio on Treadmill

Friday: 15 Minuets of H-I-I-T Cardio on Treadmill, 15 Minutes of Strength Training of your choice, and then another 10 minutes on the Eliptical

Saturday: 30 minutes of H-I-I-T Cardio on Treadmill

Sunday: Rest Day

Week 2 Work Out

We just put a hard week 1 in, you should be proud of all of your hard work! It takes a lot of dedication to get on a program and stick with it. Week 2 we are going to step it up a little bit and go a little harder on the cardio because cardio is what will help us drop the pounds.

Work Out 1:
30 Minutes Cardio on Treadmill (can substitute an elliptical if needed)
3 sets of 10 Bench Press
3 sets of 10 Pull Ups
3 sets of 10 Bicep Curls
15 Minutes of H-I-I-T Cardio

Work Out 2:
15 Minutes Cardio on Treadmill (can substitute an elliptical if needed)
3 sets of 10 squats
10 sets of 10 stair steps
3 sets of 10 Jumping Jacks
15 Minutes Cardio your choice

Monday: Work Out 1
Tuesday: Work Out 2
Wednesday: Workout 1
Thursday: Rest
Friday: Work Out 2
Saturday: Workout 1
Sunday: Work Out 2

 

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Hello Lima Cyclery Guest!

We are pleased to have you as guest on our new fitness blog. The goal of this blog is to post tips and promote a healthy lifestyle with a support network of local people. You might be able to find a new friend to help you along with your journey or you might just want to share your inspiration story on what made you decide to live a healthy life. No matter what your reasons maybe we look forward to hearing from you and allowing you to be apart of our growing community. We welcome you to the lima cyclery family!