Exercise and Recovery

One of the cool things that I have learned in my personal training course is that the gains that we make from our efforts at the gym are made during recovery.  When we are at the gym, we wear down our muscles, and our recovery time helps the muscles come back stronger.

My instructor frequently says that the two most important meals of the day are breakfast and post-workout.  The post-workout meal or snack is important because the body needs protein and carbs shortly after a workout to help restore the muscles and provide energy. 

Keep that in mind after your next workout.  Eat something, even if it's just a hard-boiled egg.

Shoulder

My right shoulder doesn't feel great.  Presumably because I have been forgetting to stretch out my arms after my workouts.  My pectoral muscles have gotten tight on the right side which is causing the problem.  I've been advised to foam roll.  I'll tell you now it is not a fun spot to foam roll.

I'll be remembering to stretch my arms from now on.

Finding Normal

All of my schedules have been thrown off by school.  I now have a school schedule, my workout schedule is completely different, my work schedule has changed since I started school, and my sleep pattern is not early to bed and early to rise any more.  It's more late to bed (some nights), and early to rise (every day).

My running is suffering, I can't hold plank as long, and I just don't have time for yoga classes any more.  :(  I gained a few pounds, and I'm back to losing weight again.  :) 

In an effort to find a normal routine, I made a new workout schedule.  My workouts at school are not as as intense as what I've been used to for the last year.  And I've mentioned how much I like working out in the morning here and here.  So I've added some yoga in the morning, and at least one more workout at the gym per week in the morning.

Here's the new schedule:

 

Sunday: Rest day, maybe walk outside in the afternoon

Monday:  20-30 min. of yoga in the AM, School class at Gym 8:30-10:30

Tuesday:  Workout with my trainer 6:00 a.m.

Wednesday:  20-30 min. of yoga in the AM, School class at Gym 8:30-10:30

Thursday:  30 min. run and other activities at the gym

Friday:  20-30 min. of yoga in the AM

Saturday:  20-30 min. of yoga in the AM, School at Gym 3-6

 

I've been testing out this program since last Friday, and I tell you now, yoga or other workouts in the morning are pretty awesome.  Wakes me up and gets me on my way for the day.  

Workout in Dress Pants

In what I'm sure was a spectacular moment of brilliance this morning, I set out my workout pants, but forgot to put them in my gym bag.  I guess it's a good thing that I was wearing black dress pants today.  I ended up working out in the dress pants that I wore to work today.  I'm glad they are a size too big.  The only part that was really strange was not having an elastic waistband to rely on during my workout.

I will remember to pack them first next time.

Metro and Test Schedules

So today I had my first test in school.  The test started at 5:30 p.m.  I left work at 4:00 like I usually do on my school days.  When I got to the metro, I was waiting for the train to arrive, then realized that I had been able to see the headlights of the train for 3 minutes.  Very unusual.  Then the announcement came that the train I could see and really needed to arrive so I could get to my test, was experiencing mechanical difficulties.  That's one of the worst announcements that you can hear on the metro during rush hour.  Not the worst, but it's up there.

Since I had no time to lose, I decided to take a cab.  $30 later, I made it to my car, and to my class right on time.  My instructor even delayed the test for a few minutes to let people arrive that were stuck in traffic.

I got a 95 on the test!  Wahoo.  And now I know that what I need to study for my test on Saturday is exercise movements.  Those were the only questions that I missed.