Exercise Calendars

Exercise calendar I made using an excel Template

To keep track of my workouts and help me vary it up, I use a monthly exercise calendar I customized using the Excel templates at Vertex42.com. Typically I rotate between three types of activity, like running, weights, and yoga. The calendar helps me sequence them to ensure I have enough days of rest or active recovery. If I am training for a race, I weave my selected training schedule into the calendar. I can then check completed workouts, enter notes about my time, etc.

For more detailed notes, I recommend keeping a dedicated exercise journal. A good example I have been using is the getfitbook.

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Staying the Path

Sooner or later, every exercise plan stumbles upon obstacles, such as work demands, travel, weather, or injury. Following are the ones I encountered over the past five years. I will address each in turn in later posts, along with my response to each challenge. Finding the time to exercise. Schedule disruptions such as illness, travel or extended work commitments. Monotony: Boredom from doing the same routines and running over the same trails. Being a single-parent: I have shared custody of my daughter, which imposes the added challenge of integrating my exercise with my parenting. Weather: a significant factor for exercising outdoors. Trail conditions: ice, rain, mud, potholes, construction closures, etc., can interfere with our planned activities. Injuries. Specific adaptations because of lifestyle. For example, I live in a townhouse, so end up doing stairs twice as often as usual, while my work involves sitting in front of the computer for long hours. These ha...

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Had a nice one hour walk today around the lake. Under the towering trees shading the trail, I saw a caterpillar climbing a silk thread. Every day that I walk, run, hike, or bike outdoors, I see a small wonder of nature, be it a great blue heron wading in the pond, turtles sunning on a log, or deer almost perfectly camouflaged in the thickets. Last week, I saw a hummingbird hovering near a treetop, and a rainbow patch next to the setting sun. Over the years, I have seen red foxes and beavers. Caterpillar climbing on a silk thread. Every exercise session outdoors is an adventure. Even walking the same trail over and over, you see different things at different times of day, and as the seasons change. It is a refreshing way of breaking the monotony of exercise . For me, it wins hands-down over working out in a gym or a treadmill. Fresh air and Vitamin D are a welcome bonus, and being closer to nature is refreshing and healing. The outdoors often pose a challenge. Trail conditions a...

Layer Cake

My mother's recipe, and a favorite of my daughter. Needs no baking. The idea is to arrange layers of tea biscuits (known as petit beurre , which can be found in Middle Eastern grocery stores, among others), with alternate layers of custard and chocolate pudding in between. Instead of custard, which is hard to find nowadays, I substitute any kind of pudding I like. Layer cake with chocolate, tapioca, and custard. Shown below is my latest with layers of Kozy Shack chocolate and tapioca puddings, and a powder pudding mix that I combine with milk over heat, like custard. I skipped the eggs on the last one, to give it more of a custard consistency that hardens when cooled. Depending on the shape of your baking tray, you may need to cut out parts of some of the biscuits. I used a 9"x9" tray. I also recommend putting the chocolate pudding at the bottom since it's thicker and will hold the consistency better. Once the layers are arranged, cover the tray with foi...

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