My weekly workouts and a new addition

I’ve had a new addition to my fitness routine this week, and it comes in the form of a foam roller.

I’ve been learning a lot about muscle imbalances, the terrible effects of sitting all day and the importance of using a foam roller before every training session. Without getting too much into it, a foam roller is an inexpensive piece of equipment that helps you give your muscles a deep massage to work out the knots, through a process called Self-Myofacial Release. There are so many benefits to rolling that I’ll get into all of them in a future post. But for now, in case you want to know more, here’s a look at “10 ways to use a foam roller” from Shape Magazine.

It’s time to recap what my week looked like in the world of working out.

Weekly workouts

Weekly Workouts

  • Monday – at home: did 30-minute CXWORX, practiced 30 minutes of BODYATTACK
  • Tuesday – taught one-hour BODYPUMP class
  • Wednesday – taught one-hour BODYPUMP class, did 10 mins. of foam rolling
  • Thursday – at home: did 30-minute CXWORX, practiced 30 minutes of BODYATTACK
  • Friday – taught one-hour BODYPUMP class, did 10 mins. of foam rolling
  • Saturday – taught one-hour BODYATTACK class
  • Sunday – rest

This week, I included two sessions of practicing BODYATTACK at home. This is something I do regularly to prepare new choreography to teach in my classes, and at times, I use it as my own workout.

What’s good about my routine this week?

I added foam rolling. I’m so glad I’ve learned the true benefits of this tool, and plan to fit it in more frequently before my sessions to get a better workout. In addition, I did a nice combination of cardio, resistance and core again this week, sticking to my schedule of six days on, one day off.

What could I have done better with my routine this week?

I could have added a higher-weight, shorter-set lifting session for more muscle building and power. BODYPUMP is lower-weight, longer-set program, which focuses more on muscle strength endurance. Once again, I didn’t fit it in. With all of the resistance training I do with three classes of BODYPUMP a week, it’s hard to find the time and energy to lift more weights. But it’s on my radar, and I’m developing a plan of action.

And with that, I’m heading out to enjoy the rest of the weekend. Dave and I are going shopping to prepare for a big event in the City tomorrow.

Questions of the day

Did you find time for exercise this week? If so, what was your line-up of sweat sessions?

Have you ever used a foam roller? Love it or hate it?

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8 Comments

  1. Hi Ashley
    Foam rollers literally have saved me from being almost immobile at times – they are great! Love your blog; read it faithfully. xo
    Laney

    1. HI!!! Yay!! Thank you for being a loyal reader. I’m so glad you know about the foam roller. Do you have one at home? I think I need to get one. 🙂

  2. I love to hate the foam roller. Similarly, the stick. So so good for the routine though. (But ouch!)

  3. I always finish my strength training sessions with foam rolling. I have yet to try using it before! I’m always glad that I’ve done it, but during, it’s a bit of a love/hate relationship.

    I lifted weights 3 days this week and did inclined walking intervals on the treadmill a couple days. I also played slow pitch softball one night, but other than a few sprints around the bases, I wouldn’t classify it as exercise.

  4. Ahhh..the foam roller. I would get one for home if you can. I actually have 2 coming in the mail this week. I’ve been using the one at the gym for a while now and I love the release it does for your muscles. 🙂

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