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  • Ladies, what is your fitness routine?

    What does your workout (and play) schedule look like in a typical week? What is your age, and what are your goals? How has it changed from what you were doing before (if anything)? And has it changed the longer you do Primal?

    Sorry fellas, but I'm only interested in hearing from the ladies, not because I think women have different fitness needs or anything, but just because I'm curious as to what other women are doing for their workouts.

    As for me -
    I'm 22
    I want to lose fat and have more muscle definition; I want to build strength, especially in my upper body, and be able to do a pull-up and a real push-up; and I want to build stamina so that I can be a better dancer

    A typical week's workout/play routine looks like:
    • vinyasa yoga class 1-2x a week
    • sprint 1x a week, but more like once every week and a half
    • walking for ~45 mins 1-2x a week (I want to make it every day though)
    • some kind of resistance training 1-2x a week; I've been switching it around a lot, from PBF to p90x even to denise austin's pilates video; and yoga class actually provides some bodyweight work
    • and there was a period of time when I had dance practice for 2+ hours a day 4x a week, but thankfully that's over, and right now I don't have structured dance practices but I try to do some routines every day (very brief, but intense)


    I used to go to the gym to use the elliptical and isolation machines, but I never built muscle or lost weight, only hurt my foot. I've always danced but since going primal and losing weight I feel like my co-ordination, energy, and stamina have improved. I get more excited about doing outdoorsy things now, and there are soooo many things I want to try: rock climbing, olympic lifting, barefoot hiking, etc.
    Last edited by spakesneaker; 05-06-2011, 02:35 PM.

  • #2
    48 yrs old, former personal trainer (now life coach)

    I intend to reach or exceed my level of fitness when I was a personal trainer in my top shape (at age 36.) Getting there!
    I used to do chronic cardio and a split set of free weights/machines 6 x /week. 1.5 hours at the gym /day.
    Since starting Primal, I was doing the whole PB Fitness workout 2 x/week and I have recently split it into upper body 1x/wk and lower body/core 1x/wk. Still good results.

    Weekly Movement
    • 1-2 hours daily walking with my dog on the beach or in the woods
    • Two 20-30 min LHT sessions using PB Fitness progression, plus some additional weight work
    • One+ hour free-style barefoot dancing, including dance "sprints"

    Plus random gardening, housecleaning, doggie tug-'o-war etc...
    Ancestral Nutrition Coaching
    Pregnancy Nutrition Coaching
    Primal Pregnancy Nutrition Article

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    • #3
      I'm 37... this is my average week:

      1X vinyasa class
      3X yoga (1 intermediate, 1 beginner, 1 multi level)
      1X LHT at the Y (I do some variation of each of the 5 essential PBF movements - sometimes with weights, sometimes body weight stuff)
      1X sprint workout (8 min - 30 second sprint/30 second rest, either on the rowing machine or stationary bike)

      I walk my kids to and from school and try to fit in another hour or so of walking per week, now that the weather is warmer - I'm hoping to do some hiking soon. I also garden & play with my kids for other LLC. The LLC is never truly intentional - but I always manage to log a good 3 or 4 hours/week.
      Robin
      ~primal mama to 3~

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      • #4
        46 years old
        I want to lose body fat. I`m not too bad now but I hate having jiggly stuff on me lol. Lean muscle definition and strength. Like you I want to be able to do pull-ups and real push-ups.

        I`ve been a gym rat on and off for most of my life.
        P90X 5-6 days a week
        "Anxiety is a sign of spiritual insecurity"
        www.beachbodycoach.com/fatbusters

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        • #5
          I'm 40 ... my goals are fat loss, greater strength & flexibility, greater endurance, improved energy and mood, and general bad-assery. I like adventure and I don't like to look at things and think "I can't do that because I'm not in good enough shape." So I want to continue to improve so that most things are within my reach.

          I try to walk to do errands as much as possible - that adds up to a couple miles a few times a week (I chose to live in a neighborhood that makes this very possible - 90% of what I need to do on a regular basis is within walking distance).

          Doing a relatively intense workout has become like morning crack for me - my energy & mood for the day is noticeably better on the days I work out in the morning than it is on the days that I don't, so I wind up working out 4 to 6 days a week, typically because I want/need that energy boost.

          I have memberships at two different studios and will do a class at either depending on my mood. One has a boot camp class (kettlebells, dumbbells, core work, body weight exercises, running, jumping, flipping big-ass tires, rope pulls, etc), the other has a class called monkey conditioning (hard to describe, but it's a super-fun combo of crawling, jumping, tumbling, climbing, swinging - basically a lot of really challenging play!).

          I'm also sort of half-assing the Couch-to-5K program (slowly) in amongst all of that but I find that I'd much rather go to a class than run/walk (I'm very much not an enthusiastic runner, but I did set the "run a 5K" goal so one of these days I'll get through it.

          My workouts have changed recently because I did enough time with my trainer (same place that does the boot camps) 1:1 that I was ready to do group classes (which are much easier on the budget - I can do a lot more for less money), and I also rehabbed from an injury from last fall. The timing was great because right about when I was done rehabbing, the place that offers the monkey conditioning classes started offering early morning classes so they finally fit into my schedule.

          I find that I'm really getting into the group exercise concept - it's social, it's got that group motivation/accountability thing going on, and it's just easier to motivate in a group than it is to motivate just me. It's a lot easier to quit on my own than it is when I'm trying to keep up with the group.
          Last edited by ennasirk; 05-06-2011, 04:26 PM.
          "Sometimes, you need to make sure the angel on your shoulder has a wingman." -Me

          My primal log

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          • #6
            I'm 28. Been primal for six weeks. Prior to that I was doing chronic cardio - 3x per week hour-long step classes at the gym at the end of which I'd be sweating buckets. No resistance training at all. I always thought "let me lose the weight with cardio first, then I'll start hitting the weights to tone up". Of course the weight loss never happened even though I was also on a calorie-restricted "healthy" CW diet.

            Ever since I switched to primal, I've been walking tons. It helps that the weather is getting much better. On my way home from work, I'll walk to a further subway stop rather than going to the one closest to my office - about a 40 minute walk. Mind you I walk slowly since I tore my ACL a few months ago and had surgery in March. The leg is still not 100% so I try to find exercises that don't tax it too much.

            Another thing I'm doing is being more active around the house. Before primal, I'd come home from work, eat, then collapse on the couch to surf the net, watch tv etc. Now whenever I've been sitting for more than 30 minutes, I force myself to get up and either do some work around the house OR I do a random pilates/yoga/dance workout from my on-demand tv's fitness section. Speaking of, if you have on-demand TV definitely check this out! Some of the work outs are cheesy but at least they get you moving and you can do them right in your living room

            Twice a week, I do the PBF exercises. Squats, push-ups, plank and overhead press. It's very encouraging to see progress on these. I need to get a pull-up bar so that I can incorporate those as well.

            Because of the knee I haven't been sprinting at all. In fact I won't be cleared to run for another two months probably. So instead I got myself a bike trainer stand which converts a regular bike to a stationary bike. Starting this weekend I'm going to try doing Tabata sprints on that!

            My goals are weight loss and increase in upper body strength in particular. I want toned arms and I want to be able to knock out plenty of push-ups and pull-ups!
            My food blog, with many PB-friendly recipes

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            • #7
              I am 46 and looking at getting stronger and having better wind. I am usually doing 30 min at least of walking or biking every day, I am doing the PBF LHT workout (still at a very low level, but I am plugging away at it), and I am sprinting (stair sprint, tabatas, whatever) once a week or week and a half. I am taking it slow on purpose, because since my background of illness and autoimmune issues, I seem to get overwhelmed if I push myself too much, which sucks, because when I get to the gym I really feel like pushing myself. I have noticed a decent amount of muscle definition, even though this is still early going for me (perhaps 2 months, less doing PBF routine).

              I like the PBF - it is very doable no matter what shape you are in and gives me a good sense of my slow improvement.

              At this point I am near or at the weight I would like to be (BMI of 20-21) so the big thing is just to get the fitness picture in where I want it to be.

              My biggest challenge is to get 30 min of low level cardio (move slowly) in.
              Karin

              A joyful heart is good medicine

              He is no fool who gives what he cannot keep to gain what he cannot lose. - Jim Elliot

              Mmmmm. Real food is good.

              My Journal: http://www.marksdailyapple.com/forum/thread29685.html

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              • #8
                I'm 28. My goals are to continue getting stronger and leaner, and to increase my speed in the 5k and 10k. Since going primal, it's become much more important to me to have fun when I'm working out. So, I basically listen to my body, push myself hard, and do what I feel like doing. I actually work out a lot more now, just because it's much less stressful for me than following a set routine. I'm in much better shape than I've ever been.

                Walking: Monday - Friday, I walk for at least 50 minutes a day (3.3 miles for me). I live in the city, and it's my commute. On Saturday and Sunday I'll typically walk for around 30 minutes a day to get around, though sometimes more and sometimes less.

                Bodyweight Exercises: 2 - 3 times a week for 20 - 40 minutes. I like to shake things up. Sometimes I do circuits. Sometimes I go for reps. Sometimes I go for difficulty. Sometimes I do plyometric stuff. I'm still working on my first pullup, but I'm thrilled to say that I can now do real pushups, for the first time in my life.

                Running: 2 times a week for 25 - 60 minutes. Sometimes I do HIIT. Sometimes I go for speed. Sometimes I go for distance. Sometimes I run through college campuses, parks, or cemeteries over benches and low walls to work on jumping, balance, and rhythm; and to give my legs a break from all the concrete and asphalt.

                I'd like to play more outdoor games, in particular badminton and capture the flag. I also used to hike a lot more before I moved to Philly, and would like to find some good nearby destinations to get back into that. I need to sprint more too.
                The Primal Holla! Eating fat. Getting lean. Being awesome.

                You were sick, but now you're well, and there's work to do. - Kilgore Trout

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                • #9
                  My wifes week looks like this and post 2kids she's ripped...

                  Strength train
                  Hill sprints
                  Vinyasa power yoga
                  3 mile run

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                  • #10
                    I'm 36, I want to lose 68 lbs and be STRONG! I have never been consistent with working out, but I have done Insanity, lots of treadmill and elliptical workouts. Now i am going into week 5 of couch25k and I usually get one more day of walking. I want to start building muscle. I need to do the PB, I just have to find some comfort with it. I've been primal for 6 weeks and lost 14 lbs so far. I want to be ripped so when I hit 160, it's all there. P.S. The # is a guidepost. I'm not hooked on it, it's just where I felt best in the past. I want to look good and feel FANTASTIC. I want the energy of a teenager!
                    My journal: http://www.marksdailyapple.com/forum/thread70684.html

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                    • #11
                      I'm 46, goal to lose at least #15 more and to be more agile, strong, and fit. I'm with ennasirk-I hate being constrained by a poor fitness level and overweight. I'm seeking general badd-assery.

                      Before January 1, I was doing sporadic snowshoeing, xc skiing, or walking, maybe 30 minutes twice a week.

                      I have gradually added more and more minutes to my time spent moving. I shoot for 6 days a week of some sort of movement (a minimum of 15 minutes, though it is usually 30-60 minutes, up to 2 hours if I feel like it and have time. I find that once I have my shoes on and go out the door, I don't feel like stopping at 15 minutes).

                      I hike or ride my mountain bike 3-5 hours a week (as fast or as slow as I feel like doing)

                      I just added some minimal weights-goal 20 minutes twice a week, 5 basic moves as heavy as I can lift.

                      Play-I garden, riding my mountain bike makes me feel like a kid, and I joined a weekly volleyball league. I play golf occasionally (and very badly). I also love to dance-I should look into taking some sort of class!

                      Sprinting: (crickets....)one thing at a time.
                      Great question-thanks for posting this.
                      cj

                      height: 5' 10 1/2"
                      2/20/11: 210
                      9/19/11: 185.5
                      goal: #170

                      "Decide what to be, and go be it."

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                      • #12
                        I'm rounding the bend on 35. I've been a fitness instructor since I was 18, so most days of my adult life have involved 2+ hours of high intensity fitness training (mostly cardio), plus lots of other exercise over and above... without boring everyone with the details, it was 4-6 hours of exercise a day.

                        Since getting older, that quantity has decreased. Since going Primal it's decreased even more, and now I have more spare time to do different things (or not do anything at all - a novel concept.

                        I teach the Les Mills fitness programs, which are relatively well known - 2 BodyPump (barbell class), 2 BodyFlow (yoga/Pilates fusion), 2 BodyJam (dance) and 1 BodyCombat (martial arts) on average each week. Over and above that, I try to get in 1-3 yoga classes, 1-2 heavy weight room workouts (on slight hiatus at the moment due to a stubborn back injury) a long walk or two and a shorter-distance, high-intensity run (3km at the most). I also will play any rec sport, and picked up an Ultimate team and a softball team this year.

                        I'm certifying in TRX later this year so I'll be adding that to my repertoire. I've also been in contact with Erwan Lecorre's people to see about getting in on the new MovNat instructor certification course.

                        I don't have any goals - is that weird? I'm physically fit and as lean as I think want to be (I definitely have room to get leaner, but don't want to lose my last remaining Soft Girly Bits). I just truly love moving my body.

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                        • #13
                          I will be 26 in a couple of months, have been primal for almost 2 years. Goal is to ideally lean out a bit more (especially with my wedding next year!) but my body seems to really like where it's at and the body fat will not budge any lower and that's cool with me, I'm not stressing about it or forcing it (I came to primal at an already reasonable weight and BF%). My weekly schedule is this:

                          1. Les Mills Body Flow (play/move slowly) 2-4 times a week
                          2. Irish dance (play/cardio intervals) - once a week
                          3. Heavy lifting (right now the PB Fitness stuff) - 1-2 times a week
                          4. Sprint (bike/run/Tabatas) - once a week
                          5. Walking (to get around to gym, doing errands etc) - 1-1.5 hrs a week, weather-permitting

                          In my CW days I used to be one of those girls who would 'need' to work out (weights and cardio) 6 days a week as self-flagellation for never eating 'perfectly' enough... I am a lot more relaxed now, and feel so much better (plus looking a little better too, which is not too shabby!) The longer I'm primal, the more I move slowly and the less weights I do (1-2 times a week at most).
                          Last edited by unchatenfrance; 05-08-2011, 06:25 PM.

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                          • #14
                            Originally posted by ennasirk View Post
                            I have memberships at two different studios and will do a class at either depending on my mood. One has a boot camp class (kettlebells, dumbbells, core work, body weight exercises, running, jumping, flipping big-ass tires, rope pulls, etc), the other has a class called monkey conditioning (hard to describe, but it's a super-fun combo of crawling, jumping, tumbling, climbing, swinging - basically a lot of really challenging play!).
                            oh my gosh! the first one looks like it would kick my ass from here to mars, and the second one looks really really fun, almost like being in a video game (with the being restrained to the wall but having to propel yourself forward)

                            Originally posted by ErinC View Post
                            I'm rounding the bend on 35. I've been a fitness instructor since I was 18, so most days of my adult life have involved 2+ hours of high intensity fitness training (mostly cardio), plus lots of other exercise over and above... without boring everyone with the details, it was 4-6 hours of exercise a day.

                            Since getting older, that quantity has decreased. Since going Primal it's decreased even more, and now I have more spare time to do different things (or not do anything at all - a novel concept.

                            I teach the Les Mills fitness programs, which are relatively well known - 2 BodyPump (barbell class), 2 BodyFlow (yoga/Pilates fusion), 2 BodyJam (dance) and 1 BodyCombat (martial arts) on average each week. Over and above that, I try to get in 1-3 yoga classes, 1-2 heavy weight room workouts (on slight hiatus at the moment due to a stubborn back injury) a long walk or two and a shorter-distance, high-intensity run (3km at the most). I also will play any rec sport, and picked up an Ultimate team and a softball team this year.

                            I'm certifying in TRX later this year so I'll be adding that to my repertoire. I've also been in contact with Erwan Lecorre's people to see about getting in on the new MovNat instructor certification course.

                            I don't have any goals - is that weird? I'm physically fit and as lean as I think want to be (I definitely have room to get leaner, but don't want to lose my last remaining Soft Girly Bits). I just truly love moving my body.
                            wow! if that's what you're doing since going primal, it must have been tons before. but that's awesome that you just love moving your body, it would be great is more people felt that way rather than thinking of exercise as a chore and something they *have* to do. i just looked up TRX, and it looks seriously badass!

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                            • #15
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