JenOni

Archives for Jul 16, 2015

Fitness-DIY Workout Plan- Week 1

FitnessPostWeek1

Day 1- Week 1

Cardio/Warm-Up  on treadmill- 25 minutes

After my cardio, I started my goblet squats, flat dumbbell, Leg Press, Seated Cable Row.

I tweaked the weights a bit based on the availability of weights in the gym area.

For Leg Press:

Tip: The plate on the leg press is 45 lbs so I loaded on one 10lb plates, then 2x 10lbs plates and 3x 10lb plates.

I will admit the last set was a challenge but I got through it!!!!!

Goblet Squat:

I used 5lb dumbbell, 7.5lb dumbbell and 10lb dumbell

Flat Dumbbell

I used 2x 5lb dumbbells, 2x 5lb dumbbells and 2×7.5lb dumbbell

Week 1
Exercise Weights Reps Rest Set
Leg Press 10 lb plates 12 30secs 1
20 lbs plates 12 30 secs 2
30lb plates 12 30secs 3
Goblet Squat 5lb dumbbell 12 30secs 1
7.5lb dumbbell 12 30 secs 2
10lb dumbbell 12 30secs 3
Seated Cable Row 20lbs 12 30secs 1
30lbs 12 30 secs 2
40lbs 12 30secs 3
Flat Dumbbell 2x 2.5lb dumbbells 12 30secs 1
2x 5lb dumbbells 12 30 secs 2
2x 7.5lb dumbbells 12 30secs 3

Day2- Week 1
Cardio-30 minutes on treadmill

Day3- Week 1

Cardio/Warm-Up on treadmill – 25 minutes

Week 1
Exercise Weights Reps Rest Set
Leg Press 10lb plate 12 30secs 1
20lb plates 12 30 secs 2
30lb plates 12 30secs 3
Goblet Squat 5 lb dumbbell 12 30secs 1
7.5 lb dumbbell 12 30 secs 2
10lb dumbbell 12 30secs 3
Seated Cable Row 20lbs 12 30secs 1
30lbs 12 30 secs 2
40lbs 12 30secs 3
Flat Dumbbell 2x 2.5lb dumbbells 12 30secs 1
2x5lb dumbbells 12 30 secs 2
2×7.5lb dumbbells 12 30secs 3

Day 4- Week 1
Cardio- 30 minutes on treadmill

My time on the treadmill is a brisk walk on an incline.   One thing I really need to adjust is time to stretch before and after each day.   The end of my first week felt WONDERFUL!!!!   I am photographing my before and after each week. Stay tuned……..

My Inspiration: Why Leave My Comfort Zone? -My First Blogging Conference

BH15-going

What happens when we are nudged out of our comfort zone?   I see OPPORTUNITY and INSPIRATION!!!!!

After my blogging consultation in June with Danyelle Little over at Cubicle Chick, she suggested I try to attend Blogher15 even if just for the day.   Our conference call was my wake up call to put the wheels in motion toward defining a niche and the “golden carrot”   I never considered myself large enough to attend a blogging conference so I must admit attending any blogging conference was put on the back burner.    In June I  had a great 2 hour meet up with Janeane Davis over at Janeane’s World and the best advice I walked away with is “don’t compare yourself to others”.   This resonated so loud in my head!!!!

After registering for the conference,  I realized this is an excellent opportunity for all women(of varying levels) who impact social media in some capacity.    I am planning to attend for one day so it is important to make the most of the day.   Based on Friday’s  schedule,  I have outlined the day to attend multiple sessions that will help me build a better  brand.    I have reviewed the sponsors and plan to network with as many as possible!!!!  The prospect of networking with brands and bloggers is going to be an exciting day!!!

Danyelle shared this great article as a must read before attending a conference, Read This Before Attending Next Blogging Conference!!!  This put my day in perspective so off I go with a STRATEGY!!!

The ride to NYC  should give me plenty of time to make notes, plan and strategize!!!!

Packing List for one day at Blogher15

  1. Tote Bag
  2. conference  schedule
  3. camera and USB
  4. Ipad and charger
  5. business cards
  6. notebook/pens/folder
  7. phone and charger
  8. sanitizer/pain reliever
  9. makeup case
  10. trail mix/gum
  11. sweater
  12. flat shoes(just in case)

MENTAL NOTE TO SELF: PICTURES!!!!PICTURES!!!!!

Stay tuned…….