What You Should be Tracking in Your Training Log

Today I'm sharing the things that you should be keeping track of in a training log.

Tracking your workouts and progress is so important if you're serious about seeing fitness gains, whether that's running a new 10K PR or increasing your deadlift 1RM. If you don't already keep a workout log, I suggest you try keeping one. 

You can buy training logs, start your own in a notebook, or even log your workouts online on your phone from the gym. They all work, so use whatever makes the most sense for you. Just because a certain method works for me or your best friend, doesn't mean that it's for you. 

Below and some ideas of what to track in your training log.

Strength training

  • reps
  • sets
  • rest between sets
  • weight
  • exercises
  • how the workout felt

Cardio

  • form of cardio (treadmill, outdoor run, bike, elliptical)
  • pace, length
  • speed
  • heart rate

Lifestyle

  • hours of sleep
  • food intake
  • measurements
  • weight
  • goals

I like to use My Fitness Pal to track my food, though back in the day before smart phones I used to just list my meals in a notebook. There's lots of other food tracking apps out there if you're not a fan of My Fitness Pal. I like it because it's easy to use, I can save recipes in it, and it shoes me my macros for the day. I use the free version, so if you can put up with ads you don't have to pay for it.

Training logs are valuable in my opinion because you can really focus on your goals. You can plan out a week's or a month's worth of workouts. Tracking the weight you use for each specific exercise means that you'll continue to make progress in getting stronger. You won't have to try to remember what weight you used last time because you can just look back to see what it was last time. 

Do you keep a training log? 

September 2018 Workout Playlist

Today I'm sharing a brand new workout playlist. 

This month's playlist is all about the throwback songs – from the 80's, 90's, and 00's. While I do enjoy playlists made up of top 40's hits, there's so many older songs that I love too.

Rhythm Nation was such an iconic song from Janet Jackson, as was her video for this song. The choreography is just so good! 

Rockafeller Skank by Fatboy Slim was released when I was in junior high or high school. I have so many good memories of dancing to it at school dances with my friends. 

New Kids on the Block were huge when I was in elementary school. I remember the bigger kids at school liked them, so I wanted to like them too cause I wanted to be as cool as I thought they were, haha!

Ice Ice Baby is just such a good song, I knew that I wanted to add it to this playlist. It might just be the ultimate one hit wonder.

Missy Elliot's Work It was released with I was in my first year of university. I remember listening to it in the cafeteria with friends who lived on my floor in res. Just in case you haven't seen this video, make sure you check it out.

What's your favorite song on your workout playlist at the moment?

My First Weekend of Yoga Teacher Training

Today I'm sharing a recap of my first weekend of yoga teacher training. 

I'm so excited to officially be in yoga teacher training now! I completed my first weekend yesterday so I now have more of an idea of what to expect now. 

Friday night started where we got to meet the three teachers who will be leading our teacher training. I have a feeling I'm going to be learning a ton of them. We also introduced ourselves to each other. I'm really looking forward to getting to know my classmates. We're all coming from our own unique backgrounds. We're a diverse group, so I'm hoping that I can also learn a lot from them too. 

Obviously, there was a lot of yoga during yoga teacher training. We did a restorative practice Friday night, and did two practices each on Saturday and Friday. On Sunday afternoon we focused on sun salutations – which if you've been to yoga is done in a lot of classes. It's easy to get into a rhythm and not even think about them. We broke the sun salutations down and really focused on each part of them. 

As far as anatomy, we covered the hands and feet. I thought it was appropriate, considering that they're literally the base of our practice in yoga. We also talked about how each person's anatomy is unique to them, and as a result, poses may look slightly different. 

While I knew that it was going to be a very full weekend, I was surprised at how tired I was by the time I got home on Sunday. Packing 15 hours of training into one weekend is a lot. I have about a 45 minute commute each way to the studio as well. I'm very grateful that we'll have a free weekend between each teacher training so I'll have a bit of down time. 

Have you done yoga teacher training? Have any advice for me?

Friday Favorites September 14 2018

Happy Friday! Another week is over and the weekend is just about here. Yoga teacher training starts tonight. I'm pretty excited to finally start, but also pretty nervous about it at the same time. I hope you have something fun planned for the weekend. 

Friday Favorites

Today I'm going to be sharing some of my favorite things from the past week. Here they are:

The Vampire Diaries on Netflix

I've been watching The Vampire Diaries for the past few weeks. Does anyone remember it? I watched it for a season or two when it first started when it was on TV. 

I usually put it on while I'm doing something else, whether that's putting away laundry or doing some housework. It's one of those shows that doesn't take a lot of brain power to follow the plot, so it's the perfect show to have on in the background. 

Aerosmith on Jimmy Fallon

I first saw this on Facebook the other day, and it seems to be everywhere now. 

Joe Perry doesn't look all that excited to be doing it, but I think everyone else looks like they're having fun. Walk This Way sounds surprisingly good on classroom instruments. 

Yoga teachers

Some of the yoga teachers at my gym are seriously amazing. They truly want to lead a great class for their students. They share tidbits about yoga that aren't just about asana (the poses) – think the philosophy about yoga that you typically don't hear about all that much. They're more than willing to have a quick conversation after class. I've been very lucky to have had such great teachers no matter where I've practiced. 

Fall

Fall is by far my favorite season, and for the last week or so it's definitely felt like fall here in Calgary, with the cooler mornings and the changing leaves that are beginning to fall. I'm going to soak it in as much as I can. We did have a little taste of winter on Wednesday night. I left the gym after a yin yoga class and it was snowing. 

Do you have any exciting plans for the weekend? What's a favorite of yours? 

Thoughts on Yoga

This summer I've really been enjoying yin yoga more than I ever had before. While ashtanga is still definitely my favorite (here's a post I wrote all about ashtanga), I've sound myself at yin classes once or twice a week. Maybe it's because I'm tighter now compared to when I first tried yin yoga a few years ago, but I feel so good when I leave yin classes now. 

My left hip is always tight. It's been that way for years now. No matter how much stretching I try to do, it always goes back to feeling tight within a day or two. I feel it most when I get into bed at the end of the day and I'm trying to fall asleep. 

All the tightness from being at work, sitting at my desk working on my blog, and I really feel it at the end of the day. But after a yin yoga class I feel so good. All the tension and tightness in my hips and shoulders leaves, even if it's just for awhile. 

The moral of the story is that if you've tried a specific kind of yoga in the past and you didn't connect with it, try it again. You might be in a different place in your life, dealing with tightness or stress that wasn't there previously. From someone who didn't really like yin yoga and now feels amazing when she leaves, give it another try. 

Speaking of yoga, I start my yoga teacher training this weekend! It's going to be a jam packed weekend full of yoga – it start's Friday night at 6:30 pm and goes through until Sunday at 4 pm. It's going to be a lot of work (any sort of learning always is), but I'm looking forward to being immersed in the yoga world for the few months. 

Along with being excited about yoga teacher training, I'm also really nervous about it. I was talk to a friend who's a yoga teacher, and she was saying that she felt the same way before she started her training too. 

I know that it's probably normal and everyone feels this way before embarking on yoga teacher training, but it's just a nerve wracking place to be right now. I'm expecting that I'll feel better once I've completed the first weekend (probably just getting to meet everyone on Friday night and getting all the details of the training will help) and get a feel for what to expect, but until then I'm nervous.

That was a ramble-y post, but I just wanted to share what's been on my yoga filled mind lately. I'll be sure to share how my first weekend of yoga teacher training went next week.