Sunday, June 24, 2018

Weekly Wrap: Pulling Out the Carb Cycling Playbook

After doing the two week video workout challenge, I realized that I was still missing a couple of important parts: good nutrition and strength training.

So, I have pulled out my carb cycling playbook and been matching my workouts to how I'm eating, tracking my macros and adding strength workouts. (you can see my daily carb cycling activities in my Instagram story if you're interested in what an average day looks like)

Here's a look at how my first week following the plan again went:

Monday - low carb day + speed bursts workout

I did some morning stretches to complete the two week workout plan. Later, mrC and I walked to the pool (just over .50 mile). I came up with my own swim sprint workout: 5 minutes WU, 25 meters freestyle sprint x 25 meters breaststroke recover x 10, 10 minute pool walking CD.


Tuesday - low carb day + speed bursts workout

For the first time in forever, I took my workout to the fitness center. I did sprints on the elliptical: 20:40 seconds work:rest x 20 plus 15 minute cool down. Then I cooled off in the pool.


Wednesday - regular calorie day + strength training

I was back in the fitness center for my strength training because I only have two choices of hand weights at home. Walking ten minutes to the fitness club was the warm-up. I did my favorite dirty dozen arm workout (and coached mrC through it -> he did great) two times and then I did a couple of sets of adductors and abductors. Wrapped things up with a good stretch session.


Thursday - regular calorie day + strength training

Another strength day at the fitness center. Used the 10 minute walk there as the warm-up again and then jumped right into the dirty dozen leg workout. Half way through I realized that the workout is probably better as an at-home workout, so I'll be switching things up next week. Threw in some plank work at the end and swam 250 meters as my cool down.


Friday - low calorie day + active rest day

Happy to say that I will be using these days for yoga along with other acceptable rest day activities (SUP, swimming, walking). I did two Yoga with Adriene videos ---> one for opening hips and heart and another detox flow.


Saturday - regular calorie day + strength training

I did not lose my motivation even though my workout buddy had a trip. I did Leg Day at the fitness center with a roundtrip 1.5 (ish) mile walk there and back. This workout had a perfect combo of weights, machines, and body weight moves. I also added core work at the end.


Sunday - low calorie day + active rest day

I found myself looking forward to starting my day with some yoga. I really enjoy the Yoga with Adriene videos and there are so many to chose from. I like that I can pick one that fits my mood or needs, but my favorite is flow.


I’m linking up with Holly and Wendy for the Weekly Wrap!


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18 comments:

  1. It's so pretty where you're at! Is that pool part of your apartment complex?

    Have a great week!

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    1. It is pretty here! The pool is part of the fitness center and it is amazing hanging out there. Even the indoor part is nice!

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  2. You always have such a great variety of workouts. Seeing your side plank pic reminds me that I haven't done any of those for awhile ((gulp)). I was in the routine of doing 45-second side planks (each side) right before bed, but somehow got out of it (??). I guess I'll re-start that tonight ;-)

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    1. Aww, I'm glad I could help you because YOU inspire and motivate me all the time!

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  3. Great idea to match you workout to your macros! I'm stating a macro diet this week and have been wondering how it will fit with my workouts.

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    1. It was a learning process for me! Good luck!

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  4. I tried to do some of the macro counting and carb cycling a few months ago and had a hard time with the longer run days. I just felt like I did not have enough energy. Maybe I should try again

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    1. I think it can work but you have to tweak the eating schedule a bit. It all comes down to matching the eating and workouts. This article had some good information that might help you: https://runnersconnect.net/coach-corner/carb-cycling-for-runners-the-alternative-to-low-carb-diets/

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  5. I've always wanted to try carb cycling ....but then there's the whole 'love of wine' thing. Lol

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    1. Haha! True, I pick and chose when I'm going to have a glass a little more carefully!

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  6. I know several people who've had a lot of success with carb cycling. I hope you see the results you're after - you sure are working for them!

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    1. Thanks Coco! It's all in my head to stick to it right?

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  7. I need to take a page from your book and pay more attention to the way I fuel. I've been paying close attention to eating well/eating less/intermittent fasting but my runs especially are taking a hit. I need to find some kind of balance.

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    1. I think women are often not eating enough calories daily overall (that whole burn more, eat less mentality), especially long distance runners. Have you tried upping your calorie limit on run days? Then you could do lower calorie on active rest days.

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  8. hey I'm sort of doing this carb cycling too without knowing there was an actual guide to it haha! I do VLC on rest days, medium carb on strength / x-training / short run days and regular carb on interval and long run days. I am trying to lose weight but don't want to sacrifice my long run just for a couple more kilos down.

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    1. That is pretty similar to what I've learned, but I match low carb (under 50 grams net) to HIIT/interval training days. Here's my referral link to the program I did if you want to check it out: https://fasterway.samcart.com/referral/nwhCcoUv/ADvoYVGrMrUbtBmn

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  9. I literally laughed out loud at your shirt "Somewhere between a juice cleanse and a donut"...that's great!

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  10. Ha! I love your tank in the first picture too! I don't know much about carb cycling so you'll have to educate me. Anything to kick start the metabolism is a good thing! Elevated bridges are my favorite exercise to hate...hurts the hammies so good. Thanks for linking!

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