“Jesus is never focused on who we were, but on who we are becoming.” – Bob Goff
After a hiatus from running, plyos, and lifting — due to life, a little runner burnout, and shoulder dislocation — I finally felt like I was ready to get going again this past week. Since the California Marathon in December, all I’ve really done is some easy cardio and mostly yoga. I tried lifting a couple times but just wasn’t motivated at all. Honestly, I think my body needed time to recover and I think dislocating my shoulder (while just doing a side plank) was evidence that it needed time off.
Now (after 4months off), it’s ready and motivated to train again, but in a better and smarter way! I put together a training plan for myself for 5k’s (here) and also a plan for spiritual growth (here).
I chose 5K distance (over the long distance training) because:
- I’d like to keep a variety of things (running, lifting, yoga, plyos) in my workouts,
- I’d like to build up my lean mass (muscle) to where it was before – I’m giving up on being “light” & am fine with going for “density” (I’m actually going to stop weighing myself and just go by photos/how clothes fit as progress markers), and
- Nike (my dog) and I can train for 5k’s together – I found a few in my area this spring/summer/fall! 🙂
The 5K plan really doubles as just a general “get in shape” plan for myself with a focus to build muscle but not bulk, increase flexibility, increase speed, and get back in good cardiovascular shape.
You can check out the plans in the menu above or go here (5K plan) or here (spiritual fitness plan) .
Feel free to check them out, use them, or just take ideas. Let me know if you have any favorite lifting routines, podcasts, books, etc, that would be worth checking out!
Food: As far as nutrition, I’m tracking my macros again (loosely – like, not measuring everything in grams… just kind of eyeballing portions) with a goal to get 150grams of protein a day. The rest of the food stuff will land where it will. As long as I’m keeping a food log, it will keep me on track towards my goals because I can sense/feel if I’m eating too much or too little and adjust. I’m back to enjoying my protein ice cream again, and still keeping the air fryer trend going at my house (although Chris calls my brussel sprouts stinky! but they are delicious… especially with some cheese).
Supplements: I still use the gains in bulk digestive enzymes/probiotics daily, slap greens, protein powder (for ice cream!), slap salted caramel bcaa’s, and gains in bulk N.O. explode for caffeine in the morning. You can go to this page for links to buy, as well as discount codes you can use to get 10% off. (or just go to the ‘sponsors and discounts’ tab in the menu)
Hope you all have an awesome weekend!!!