Happy Monday. The past few weeks, I have shared with you how I am shifting my fitness focus. I am focusing more on heart rate training with my running and have a goal of lowering my body fat percentage while increasing my muscle mass. This is time makes for constant tweaking and listening to my body. It is kind of fun to take this new approach to fitness.
With my running, I am running entirely focusing on heart rate using my polar heart rate monitor (either the M400 or the RC3 GPS). I am using and following the running plan from polarpersonaltrainer.com (free). I am liking it. Although running (chasing after) with the boys, running in the heat/humidity and hills make the heart rate training humbling and more of a walk some days. I am seeing progress.
For fun, I am flipping upside down on Fridays (again) for #HandstandFriday. Feel free to join me each week. Use the hashtag and tag me on instagram, facebook or twitter. I’d love to see your handstand!
I have been working with a personal trainer from Complete Nutrition (Liberty) with regards to my fitness/health goals. He has been working closely with me with regards to my nutrition and keeping me accountable. I have been logging my food on myfitnesspal. I have great days and lots of not-so-great days.
My goals for each day are to hit my macro goals.
Protein: 134g
Carbs: 153g
Fat: 42g
Fiber: 38g
Sugar: <54g
I do want to lose weight… but not at the compromise of losing my muscle mass. I want to gain muscle while decreasing my body fat %. So far, over the course of 4 weeks, I have lost .5lbs. I have lost 4lb of fat and gained 3.5lbs of muscle. So… totally a slow and steady approach to my weight loss goal… but focusing on the long term goal. I am happy.
I am not scheduling any runs this week. If it happens, I will be very happy. Running in the heat while chasing boys on bikes isn’t always fun. Finding time to fit it in between fun, swim lessons and camps is challenging. I am going to be focusing on strength training this week.
My fitness goal this week is simple: 3 miles or 30 minutes.
My workout plan for the week:
Monday: Plyometrics
Tuesday: Upper Body
Wednesday: Pilates
Thursday: Lower Body
Friday: Dirty30
Saturday: Family Vacation
My weekly plan focusing on fitness, nutrition, strength training, and fitting in my macros. My big focus is nutrition and hydration… with strength training thrown in the mix. If I have some time, I’ll share with you my percentages and goals in a few days. For now, my name is being called… there is a wicked game of foosball going on behind me. Gotta love summer and playing with friends.
Have a healthy and active week!
Larisa (0to26point2) says
Im with you on the “It’s just too hot to run” theory. my running coach has me starting on Thursday and I am dreading it in this 100 degree heat. Great job on fat loss and muscle gain. Your food looks great.
Becki S says
I love using myfitnesspal to track my food, hitting my macros has become a game and I like the flexibility that I can make substitutes. Super impressive you’re able to do all that AND keep up with the kiddos. I’ll definitely join you this Friday for handstands!
Kathryn @ Dancing to Running says
It sounds like you have a very healthy approach to your weight loss plan. Sacrificing muscle when trying to slim down is definitely not worth it.
Wendy@Taking the Long Way Home says
I cannot do a handstand unless I have the wall behind me!
Toni says
I love seeing your handstands! I am not sure I could do any. Good luck on your nutrition, it canbe hard.
Anja Skrba says
myfitnesspal is great, I also logged in last week! I do hope we both gonna acheave our goals Rachel 🙂
xx
Anja
Jenn says
Awesome job this week! You are doing great!
Totally agree that it is beyond too hot to run. I’m still doing it, but ugh.
Abby @ BackAtSquareZero says
I notice that more and more of my summer runs turn into walks or waddles. Don’t feel bad about it, that is not you, it is the heat.
Alison says
That handstand is so stunning! I guess I have to work on that first. Haha! Great plan btw. It’s good that there’s a family vacation included. I would love to try that too. 🙂