Phat Camp Lesson Four: Intensity

I have a saying, “Leave it all on the gym floor.” All of us at Phit-N-Phat fight to make every workout count. You are there aren’t you? Why not make it the best workout you can?

Phat Camp weekend began on Friday afternoon where we did a full shoulder workout, ab workout and followed it with a four mile walk. The girls who had arrived for Day One felt good but a little tired. Two of them actually began their day with a 6 mile run so they were really feeling it!

Saturday everyone had arrived and we moved into a full day of workouts. It was NOT EASY. We all agreed to ram and jam Saturday because some people had to leave before legs on Sunday.

Bright eyed and bushy tailed the girls and guy headed out to the backyard for a little leg workout. After the first Superset was done people were commenting how their heartrates had never beat so fast! I thought that was awesome for them to admit and a great wake up call that everyone can workout a little harder.

We had the leg workout from heck. After lunging and squatting our way back and forth across my backyard, we moved to a cul-de-sac and did suicide sprints, ali twists, and side shuffles. Every last person made it. Some burned over 500 calories in about 40 minutes. The rest of the day they only had to do a full arms and chest workout plus back. They survived because the next morning they woke up to a 30 min. run with a 40 min. walk.

The lesson for all of us is to really ask yourself after every workout did you do what you were supposed to? High intensity should be HIGH intensity. Too often we leave a hard workout without really pushing our limits.

I find that before you start a workout you need to define the goal (high intensity, endurance, recovery, power strength) and then make sure you hit it. When you are supposed to bust it, make sure you leave nothing in the tank. If you are doing an endurance run, make sure you leave feeling like you could’ve run more.

The best way to see yourself improve physically, either fat loss of strength, is to have a plan, work the plan, and make changes to the plan as needed.

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Workout Journal: Chest and it’s done! My son is sick so I got up at 4:15 this morning to work and workout. My hubby is going to relieve me this evening so that I can get in my other short run for the week.

W/up with 1 min. of jump roping

Push ups over step SS with Push up pops on bench SS with Pop Squats

Flat Bench DB Presses SS with Flat Bench Flies SS with Mountain Climbers

Push Up pumps SS with DB Pullovers SS with Bearcrawls

Food Journal:

Preworkout – Marathon Bar with coffee
Postworkout – Fiber One and Cereal
S – Protein Shake with fruit
L – Green salad with Thai Tuna and apple
S – Eng Muffin with PB prerun
D – Coconut Chicken (Kashi Dinner) with green salad
S – Protein Shake