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This Week’s Workouts + How I Plan My Workouts

Every couple of months I find that I naturally have a “reset week” with my workouts where I dial it back and keep it simple. This was one of those weeks. In general, I don’t plan out my workouts. While I’m aware of my schedule and where I can usually fit in what, I don’t “schedule” it and put a lot of pressure around it. Some days I need yoga, some days I want to CrossFit and other days I crave fresh air and running. I’m a big believer in being intuitive about what I do with and to my body. I try to never force myself to do a workout that I’m not feeling.

That said, scheduling workouts is very effective for many people. Especially if you’re super busy or trying to establish the habit of working out. Forever honor that what is good and right for one is not the answer for all. I share my workouts with you each week to give you an idea of how I do balance strength, flexibility and cardio while also working a lot and having a social life. It’s not meant to be “do this like me” but more a general guide for ideas and inspiration.

This was an easy week and felt like the absolute right thing for my body. My yoga practice has really helped me embrace this philosophy for workouts. I no longer feel I have to run “x” amount of miles per week or lift a certain number of times. I just follow the feel good.

Monday

3 mile run

Tuesday

30 minutes ashtanga + CrossFit workout from hell

photo 2 (84)

Seriously…this workout. I don’t think my heart rate has been this high for a CrossFit WOD since Open Workout 14.5. I was so proud of myself for knocking out all 200 double unders. The absolute worst part of this workout was the double under/burpee/double under sandwich in the middle of the WOD. I was shaking after this one was done. It took me 17:05.

Wednesday

Hot yoga

Thursday

CrossFit

21-15-9

400 meter run
Deadlifts (105#)
Pull ups (kipping)
GHD sit ups

Friday 

Non-heated yoga

Saturday 

3 mile run + Hot yoga

I took class from the teacher trainees and thought my heart would burst with pride and love.

Sunday

Hot yoga

Do you schedule your workouts or go with what you’re feeling each day? 

{ 15 comments… add one }
  • 1
    Rachel May 18, 2014, 2:49 pm

    I love “re-dial” weeks. They are totally necessary sometimes!

    I typically schedule my three strength workouts for the week, since that is my first priority, and then fill in the rest of my workouts (yoga or extra cardio) by listening to my body and what I want to do that day. With that said, I’ll skip a strength workout if I’m absolutely not feeling it. Intuitive exercise has been such a blessing for me in the last year, and for experienced exercisers I feel like it is the way to go if you want to simply enjoy your workouts and keep your body healthy and happy.

  • 2
    Sara @ LovingOnTheRun May 18, 2014, 3:52 pm

    I have been scheduling my workouts lately to help keep me on track on my training, plus it gives me a focus. Sometimes it is nice though just to relax and do what my body is feeling!

  • 3
    She Rocks Fitness May 18, 2014, 6:01 pm

    AH love all that yoga! I took yoga yesterday for the first time in 2 weeks and holy cow my hamstrings are on fire…in a good way of course. I am just like you with planning my workouts. Now I just like to listen to my body and do what feels good, because this should be fun and make us feel good.

    • 4
      Jen May 19, 2014, 10:02 pm

      i think we have to do this as trainers because we give, give, give so much to our clients. we have to intuitively figure out what we still have energy for and what will meet our needs for the day.

  • 5
    Jojo @ RunFastEatLots May 18, 2014, 10:31 pm

    I rarely schedule my workouts and I just plan what I’m going to do right before I do it.

  • 6
    Samantha @ The Faithful Runner May 18, 2014, 11:48 pm

    Great video! What an inspiration. I have a schedule for my running that I follow loosely, but do my strength training as I feel I need it. So glad that you listen to your body and work out when it tells you to.

  • 7
    Runner Girl Eats May 19, 2014, 5:58 am

    I schedule my workouts then adjust depending on how I feel. Scheduling makes it easier for me to not think about it/find reasons to not workout.

  • 8
    Brittany @ proteinandpumps May 19, 2014, 8:41 am

    I used to schedule my workouts and agree that’s a great tool for someone trying to establish the habit of working out regularly. These days, I definitely go with the flow and do what my body is craving whether that’s yoga, a long walk, strength training, running, or absolutely nothing.

  • 9
    Christina (Sisters Running the Kitchen) May 19, 2014, 10:16 am

    this is my first time to your site. found it via bloglovin! i love it!

    i like to schedule my workouts. esp now that i am training for a marathon…everything has a purpose and even the days i do things matter. so that is why i like to plan. when i am not training i am more lenient but even then im a bit of an organizer type of person i like to sit down on sunday and kinda plan out my workouts, grocery list, things i need to do that week etc.

  • 10
    Rachel May 19, 2014, 12:21 pm

    Where is that teal sports bra from? That thing is the JAM!

    • 11
      Jen May 19, 2014, 9:51 pm

      lululemon! i don’t see it on their website anymore! 🙁 i love it. you should see the back!

  • 12
    Sarah May 19, 2014, 3:00 pm

    I’m always a plan ahead kinda girl with everything in life, especially workouts!
    Just wondering if you could recommend a good book on Yoga? I’m starting to really improve my practice and have a long term goal to take an instructors course. I’m a visual person and feel I need a reference book to help with my practice. If you have any recommendations I’d really appreciate it!

    • 13
      Jen May 19, 2014, 9:47 pm

      i don’t really know of visual instruction books but some of my general favorites for those on your path are light on yoga, the key muscles of yoga and all of longs books, yoga anatomy and the heart of yoga.

  • 14
    tara May 20, 2014, 1:49 pm

    i’m an uber planner for almost everything, workouts included. i do change up a bit here and there but mostly plan out my week’s workouts on sat/sun. if i didnt plan it and make a “appointment” with myself i think i would find to many excuses or not know what classes were offered when, etc. i do think though that i probably need to be listening to my body more like you are talking about. i guess if i’m feeling off i still do the workout i had planned but maybe i take it a bit easy.

  • 15
    Cassie May 21, 2014, 8:50 am

    I loosely schedule my workouts… I know what days I’ll go to yoga, what days I’ll run… but if I’m feeling something different I go with it!

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