And like that we’ve rolled through week 5 and gains just keep coming! As I was collecting my thoughts for today’s LIIFT4 week 5 review, I realized that we had a “normal” week of workouts, and it was glorious!
What’s Normal Really?
Well, as normal as normal can be. Which simply met everyone felt good, and we did our workouts as scheduled; Monday/Tuesday/Thursday/Friday. Got all our rest days in, and ate pretty well over all. I still wan’t able to get us prepped 100%, but I’ve realized such is life right now as it was also the first week of school, and we all know what a cluster that is on it’s own.
Starting School & Staying on Track
While we are far from perfect in our house, these are a few things I try to do the first few weeks of school to help us all get in a routine and stay on track.
- Stock healthy snacks – Okay this is a no-brainer, but it is really easy to just go for the easy stuff that’s full of carbs and refined sugar instead of things that you know will give sustainable energy at school. Some of our faves include; cheese and crackers, carrots and homemade PB or homemade ranch dip made with Greek yogurt.
- Flavor up the H2O – One thing is for sure, we rarely get enough water, and our kiddos are no exception. Most schools have water bottle filling stations now so just send a fun bottle in their backpack and encourage them to refill at least once during the day. Especially on those PE and high activity days. Here are a few ways to mix it up that are adult and kid approved!
- Plan your workouts – No doubt about it you’ll be getting back on a schedule between school and activities. When this happens we often let our self-care go. So, get ahead of it and plan your workout sessions in the morning. If you’re not used to working out in the morning it can be tough to get in the swing of it, but with these tips, you can totally do it!
- Sleep! – Yep, I said it, the S word…The one thing that is hard to come by even when we’re not trying to get in the school swing. But do your best, we all know we’re nicer and more productive when we’ve had a few solid hours of sleep. If you’re like me and have a hard time getting your brain to shut down, plug into some guided or music meditation. Scroll to the bottom of this post for some of my faves!
LIIFT4 Week 5 Review
Alrighty, let’s get to this week’s workouts. A week of increased weight, more cardio endurance and all around feeling great in my skin!
Day 17 – Chest and Triceps 50/50
I had one of my favorite side kicks with me on this morning. She was up and ready for school and wanted to work out. That doesn’t happen very often (either occasion), so I didn’t complain. I did have to finish the core after work, but got it all in!
Day 18 – Back and Biceps Circuit
Oh these quad sets! I have developed an incredible love-hate relationship with them. Mostly love, as I had no idea how hard it was to do two blocks of 4 moves and 160 reps in a matter of a few minutes. This is not a speed workout by any means. But the beauty is in the short rest periods between moves! No HIIT necessary on circuit day!
Day 19 – Shoulders Interval
The hubs and I got to do this one together this week, so I modified with bands. And let me tell you, just because it’s a “modification” that is only because we didn’t have enough weight at home for us both. But let me tell you, those bands are every bit as challenging! Not to mention, we did three great HIIT moves and core. This is really the perfect workout format!
Day 20 – Legs 50/50
Lifting legs is one of my favorite things. Not only because I’ve always been able to lift heavy, but it’s the day I feel the strongest. When you work your lower body you have the ability to burn max calories and fat. And when you combo it with weights you keep burning long after your workout ends.
Well, my friends, that’s a wrap on my LIIFT4 week 5 review. We have one more week in our six week build series and then it’s two weeks of shredding and we’re done with round one. I can’t believe how fast this program has flown by!
If you have any questions or would like to learn more, drop me a note at fitactivelifecoach@gmail.com or hop over to my home workouts page for details!
xo, Tiff