Train to Adapt – My Monthly Training Game Plan

Since it is my sanity, my training is a very important piece of my monthly planning focus. Let’s be real: none of us really take pleasure in spending additional time structuring out our self-torture (a.k.a. our workouts.) It’s taken almost a decade for me, but I think I’m finally warming up to the idea of enjoying my training planning!

 

Reflecting on the past 4-6 weeks

Summer is officially here. Little did I remember that means that my outdoor walking and running time has a limited window compared to before. This is where the organized planful Katrina can get to work! June was about TRANSITION. My regularly scheduled workouts looked like this:

 

Sunday – Easy Run/Hike + a 30-45 min easy Peloton Ride

Monday – 30 Minutes of Core stability Metabolic Conditioning + 45 min hard Peloton Ride

Tuesday – 20 Minutes of Strength Complex Training + 30-45 min easy Peloton Ride

Wednesday – 20 Minutes of Core stability Metabolic Conditioning + 2 miles with the pup + 45 min Moderate Peloton Ride

Thursday – 45 min easy Peloton Ride + easy hiking/walking

Friday – 10 Minutes of Circuit Training + 45 min hard Peloton Ride

Saturday – 60 Minutes of Endurance on Peloton + whatever else I want

 

My goals for May/June were to increase my endurance and strength through that training. I rode my Peloton just about every day, aside from my travel days where I cheated on my bike, and made sure to increase repetitions during my complex crosstraining.

 

My San Diego “bike mistress”

 

 

My June check in showed an overall decrease in Body Fat (1.2% to be exact) and 5.5 lb lost since January; what I did during the month did the job!

 

Yet, I always say:

What got you here, won’t get you there!

 

So, it’s time for a change-up!

 

Thanks for the applause for a job well-done, Ally Love!

 

 

Why change things up every 4-8 weeks?

Our bodies are smart. They adapt. If you want to break it down to a scientific level using fancy personal training lingo, the principle of adaptation refers to the process of the body getting accustomed to a particular exercise or training program through repeated exposure. If we continue to utilize our training plan for what it’s used for, whether it be endurance or strength, for example, we will get the desired result. After that phase, we should up our game and shift what we expect our bodies to adapt to and avoid burnout or even a plateau of results. This has been a vital focus of mine starting out from my initial weight loss journey throughout my life and even leading through my post-baby journey.

 

 

To stay ahead of the game, I take time each month to reflect on how my training has been going. If what’s working is working, I make minor changes. If it’s not working, I change the whole deal!

 

So far, this regimen from the past two months is working, so I thought I would share with you my specific and SMART goals for the upcoming summer months! I mean, I’m a trainer but also on this ride with you all!

 

Overall, my goals are increased muscular strength using isometric/eccentric/concentric control and functional movement with increased weight/reps. In ENGLISH, that means that I want to increase my muscular structure on my body and be able to lift more!

 

I have to take into account that hubby is beginning longer run stretches of his NYCM Training Plan (made by yours truly) so I have to trade my run time for him to get his in (parenthood problems.) Normally, we could take Ki out in the stroller but 100+ degree weather means he’ll be up and running way before she’s even awake!

 

Here’s a rough outline of my plan for July/August:

Sunday – 30-45-minute easy Peloton ride

Monday – 30 Minutes of Core stability Metabolic Conditioning + 45 min hard Peloton Ride

Tuesday – 20 Minutes of Complex Training + 30 moderate Peloton Ride

Wednesday – 30 minutes of increased Strength Training + 45-minute moderate Peloton Ride

Thursday –45-minute easy Peloton Ride + Flexibility/Rolling

Friday –45-minute hard Peloton Ride + Core

Saturday – 45-minute hard Peloton Ride + 20 minutes of Lifting

 

Cheers to a new month and a new opportunity to challenge ourselves, right?

 

Speaking of challenge, why don’t you join me over on Instagram for my #10aDayWithKat challenge? Each day I do a video post in my IG story of a move you can try (10 reps) and/or you can do these 3 moves each day for a focus on consistency using a new upper/lower/core move or progression!

 

 

ANY QUESTIONS on these moves, just email me or message me and I’m happy to send a demo or explain them further!

 

What are you doing to JUMP START the summer using NEW challenges for your body?

HI! I'M KAT - I am a pug-mom, wife, NASM Certified Personal Trainer, & Fitness Coach focusing on living the fit life while tackling work, coaching others - doing it all! My blog is to hold me accountable for all the goals I plan on accomplishing and also a way for me to try to inspire others through my own experiences - if I can do it ANYONE can! Fitness is a huge part of my life as well as travel and seeing all that life has to be lived! PAY IT FORWARD!

All author posts
2 Comments
  • Reply
    July 7, 2018, 9:06 pm

    As you know, I am in awe of you because you have gone through a SEXY ASS TRANSFORMATION and you continue to do so! You look friggin’ phenomenal but more importantly, I know YOU FEEL phenomenal too, because it’s not all about looks, unless perhaps we are in the bedroom, but even then, it’s way more of a mental thing and your kick-ass lifestyle helps with that too! 😉

    • Reply
      September 6, 2018, 4:09 pm

      You’re going to be the fittest mama who can cook up a mean salmon! Thanks for always being supportively in my corner – I love you to the moon!

Write a comment

CommentLuv badge

This site uses Akismet to reduce spam. Learn how your comment data is processed.

SCROLL UP