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Monday Motivation 60 Minute Strength Training Challenge

Posted Jun 13 2011 10:53am

Hi there! I hope that your Monday is starting off well. I LOVED reading all of your “I ____ because…” statements in response to yesterday’s post . It really does make such a positive difference to take time to reflect on the precise benefits each activity offers. Your statements are wonderfully inspirational!

Last night I didn’t get to bed at 9pm as I had predicted but I did hunker down at 9:30! Earlier in the day I did solo grocery shopping for the week and was happy to discover that I spent ~$70 which is exactly half of what we typically spend for two hungry veggie lovers. While at Whole Foods, I managed to talk myself out of buying some expensive sushi for dinner, however, I couldn’t resist grabbing a few bottles of Kombucha that were on sale and somehow this beautiful boy made it into my shopping cart!

vegan chocolate peanut butter cupcake

A vegan peanut butter chocolate cupcake. The cake was a little on the dry side but the frosting was heavenly. Thank goodness for single serving cupcakes – I don’t have to worry about resisting the urge to eat a whole batch!

Monday Motivation 60 Minute Strength Training Challenge

It’s Monday and you know what that means – time for another discussion of motivation for healthy habits. Some weeks I choose to write about healthy habits that I am successfully incorporating into my life, other times I choose to discuss habits that I am struggling with. This week it’s the latter, I have been slacking with my strength training!

Although I haven’t stopped strength training completely, my two ten minute strength training sessions per week aren’t increasing or even maintaining my strength and muscle mass. Not good. I’m sure that you all have heard about the benefits that strength training offers, so I will simply do a brief review of the highlights.

Benefits of Regular Strength Training

  • Helps achieve and maintain a healthy body composition by increasing lean mass and decreasing fat mass.
  • Increases resting metabolic rate (how much energy your body burns while at rest).
  • Improves athletic performance in all sporting events.
  • Increases bone density.
  • Improves balance and posture.
  • Helps prevent chronic, life threatening diseases such as diabetes, heart disease, and certain cancers.
  • Boosts mood and improves sleep quality.

plank row 3 squat and hoist 4

It’s not that I’ve forgotten these benefits, I’ve simply let myself be wooed by the sunshine and warm air. Consequently, I’ve spent nearly all of my active time walking, running, and stretching outside. I’ve even let my mid-run body weight exercises fall by the wayside!

So here’s my plan, I am challenging myself to incorporate a total of 60 minutes of focused strength training into my weekly exercise schedule. I can reach this 60 minute goal by performing 6 sessions of 10 minutes, 4 sessions of 15 minutes, 3 sessions of 20 minutes, 2 sessions of 30 minutes, or a mix of sessions. I rarely do strength training workouts that incorporate much rest so I know that those 60 minutes will be well spent. I will share the details of my strength training workouts with you as I go and will write a weekly Sunday to Saturday strength training recap.

The question is – who’s with me?

P.S. If you need some new strength training routines click !

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