Fitness Friday is back!

Good morning and happy Friday to you all!

I took a break from Fitness Friday to try and steer my focus off of fitness while I tried to cut back on my exercising for health reasons.  If you missed it you can read more about why here but basically, Aunt Flow hasn’t been to visit in several months and I’m assuming, over exercising is the reason.  I know some of you are probably thinking, “Why do you want her back?”  Well, I don’t think it’s natural and normal to just stop having a cycle altogether.  So I’m working on little things I might be able to do to help bring her back.

Since I haven’t really touched on what I’ve been doing lately as far as my activity level goes, I thought I’d fill you in on how things are going.

First off let me say that this transition to reduce my exercise has not been an easy one.  Some of you won’t understand and think I’m crazy for having such a hard time cutting back but I miss my super intense workouts like crazy!  I’m also struggling with the weight gain that I’m experiencing.  It’s not a lot and most people probably can’t even notice but I can and no matter how hard I try not to let it bother me, it does.  However, I’m still eating healthy and exercising so I know I’m still being health minded, eating healthy and hopefully doing what is best for my body.

Okay, back to fitness.  You may have heard me mention in the past that I love listening to Podcasts.  One of my favorites is called  Paleo Lifestyle and Fitness Podcast hosted by Sarah Fragoso and Jason Seib.  They cover tons of health related topics some of which relate to Paleo, some to exercise and some just to health.  Months ago when I began listening more often, I started hearing them mention EP Lifefit.

EP Lifefit is an online fitness and lifestyle program to help you reach your health goals.  For $20 a month you have access to new workouts every other day with detailed instructional videos, a 21 day nutrition plan, virtual trainers, and the community forums.

The workouts are somewhat similar to what you would see in a Crossfit class but scaled down quite a bit.   Here is what a complete workout looks like,

Warm up – 

High Knees – 20 total reps, 10 reps each leg
Butt Kickers – 40 total reps, 20 reps each leg
Toe Touches – 20 total reps, 10 reps each leg
Ice Skaters – 20 total reps, 10 to each side
Hacky Sacks – 20 total reps, 10 each side

Torso Swings – 10 each side, 10 each side bent
Plyo Legs – 10 each leg to the front, 10 each leg to the back, and 10 each leg side to side.
World’s Greatest Stretch – 10 total reps, 5 each leg
Inch Worms – 5 reps
Plyo Shoulders – 10 side-to-side, 10 up and down, 10 circles both directions each arm

Heavy Lift

Rotates between four standard lifting movements.  Back squats, shoulder press, dead lifts and bench press.

Metabolic Conditioning

10 Dumbbell Thrusters
1 Box Jump
9 Dumbbell Thrusters
2 Box Jumps
8 Dumbbell Thrusters
3 Box Jumps
Etc…
1 Dumbbell Thrusters
10 Box Jumps

Choose moderately heavy dumbbells and a challenging box height.
Complete the entire workout as fast as good form will allow.

Basic Stretches

Kneeling Hip Flexor Stretch, Seated Glute Stretch, Quad Stretch, Butterfly Stretch, Hamstring Stretch, Calf Stretch, Chest Stretch

Advanced Mobility – 

Glutes
Plantar Fascia

I did this particular workout the other day and at first glance thought it was going to be easy.  That was before I chose 22.5 pound dumbells for my thrusters.  It was a good one!

They put a big emphasis on walking on your rest days and only doing the workouts every other day.  I’m still working on adding in more walking and incorporating more rest days but I am doing much better than I once was. I love my spin and boot camp classes so I have been cutting back a little by not doing them both in one week anymore.  Baby steps!

Here’s what this weeks fitness included,

Saturday – Walk with mom and Nugget

Sunday – Rest

Monday – EPlifefit workout

TuesdayThis at home 30 minute circuit workout + evening walk with The Hubby and Love Nugget

Wednesday – 45 minutes of spin + some arms and abs

Thursday – Rest

Friday – EPlifefit workout

I joined using the discount code ITALY which got me a month for $5.  You have the ability to cancel at anytime so you’re not obligated to continue if you don’t like it.  So far, I’m enjoying it!  I like that it forces me to add in some heavy lifting without all the cardio that I was doing before.  The videos are very helpful and if you had the right equipment you could easily do all the workouts at home.  We have some but not all so I’ve been going to the gym to do most of them.

I’ll keep you posted on my progress and if I decide to continue with the program!

QUESTIONS – 

  • Have you heard of EPlifefit? 
  • Do you try to incorporate heaving lifting into your weekly fitness routine?  
  • If so, how many days? 
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Comments

  1. I totally don’t think it’s crazy for wanting that time of the month back! I can tell you after dealing with that for 5 years, I sadly was diagnosed with osteopenia before I finally took my health seriously and got it back about 6 months ago! Thankfully my osteopenia seems to be doing better now.
    After talking to my Doctor and gyno about this I’ve realized how horrible it is for our health to not be getting a cycle, so I definitely think it’s a serious issue!
    And I can totally relate to the struggle to cut down on workouts, I think that was the hardest part for me as well, but I just realized I needed to do it or my health would suffer.
    I’m glad you have been working on resting more and taking it easy. Trust me when I say you are doing the best thing for your body by doing this!
    That workout sounds tough, but good!

    • Giselle Schroer says:

      Thanks Lisa! I have a doctors apt. on Friday so I’m hoping to get some answers or at least directed to someone who will be able to help me figure out what’s going on. My previous doctor just shrugged it off which made me disregard it as well but now that I’m older and have researched this issue more, I know that it’s not normal and need to fix it!

  2. I do my heavy lifting 3 days a week. Monday, Wednesday, and Friday, In between that I do HIIT cardio sessions and yoga.
    Not being able to workout as much or at such a great extent as you want is so rough! I know from experience when I had to gain some weight. Right now I am at a point where I should be cutting back again, but I am not due to fear.

    • Giselle Schroer says:

      I need to get back into yoga again. I was doing really good for a few weeks but have slacked off. It’s so good for the body and soul!

  3. I just discovered your blog today and read this & your Aunt Flow post. Just wanted to say I’m going through something similar and it’s been frustrating! I’ve struggled with irregularity in the past and have only had one cycle in the last 9 months. I think exercise and low body fat (even though I don’t think my exercise is “too much” or that my body fat is “too low) might be the culprit as well, but haven’t had the courage you are showing to cut back and let myself rest. Thanks for setting a good example by posting what a workout schedule that incorporates more rest can look like! I would be interested in hearing updates as time goes on!

    • Giselle Schroer says:

      I’m exactly right there with you! I definitely don’t think my body fat is too low or that I exercise too much but obviously something is causing my hormones and body to be off. I’m sure I should be including even more rest and might try to do so but for now I’m cutting back where I can. I’m so glad to hear that I’m able to help with some support through blogging! I will definitely be posting updates but feel free to email me if you’d like!

  4. I’m glad your realizing what you feel you need to do that’s best for your health. I have been having a really hard time with not running recently so I understand the feeling of wanting to do more.

    • Giselle Schroer says:

      Running was the first thing I cut back on several months ago and it was very hard! Good luck with continuing to get some rest!

  5. It’s hard to take time off from exercise. I’ve been struggling with that a little during my pregnancy. On days that I feel extremely tired or not so hot, I have to force myself to listen to my body and take a rest day. Even though I know it is best for my body, my brain says workout!

    Also, I love Everyday Paleo, too! Have a great weekend!

    • Giselle Schroer says:

      It is so hard to slow down when your feeling great and so used to working out as often as we do. Listening to your body is key!

  6. You are so right to be cutting back and listening to your body. From what I understand, no aunt flow means low levels of hormones that can have lots of other negative effects over time. My cycle started to get longer and longer last spring and I was nervous I would lose it all together so I cut back too. It’s so hard when you are used to super intense workouts. I’m glad to see you and others blogging about the issue, because I think it is much more common than people realize. I had no idea until recently that it happened to anyone other than super elite professional athletes.

    • Giselle Schroer says:

      I agree. I actually went through a long span before getting pregnant where I didn’t have a cycle but my doctor told me it was fine and probably just due to the amount of running I was doing. It wasn’t until getting involved in the blog world that I realized how unhealthy and in some cases dangerous it is to lose it. So I too am glad others are sharing their experiences!

  7. I have never heard of that workout but it sounds amazing!!! I do weights every week but the biggest weight I have at home is 8lb

    • Giselle Schroer says:

      It’s pretty good so far! Not sure if I’ll continue after this month but if I were to set up more of an at home gym I definitely would!