#MotivateMe Monday: Base Building and Choices for a Strong 2016

Happy Monday everyone!!

I hope you’ve all had a great start to 2016! My start was probably one of my best eating and fitness weeks in a LONG time.  Last week’s meal planning and meal prep helped us with our healthy eating immensely and we still have some veggies prepped for this week. I’m very thankful that I bought those extra veggies last week because this weekend was sooooooo busy that I honestly didn’t have enough time to grocery shop – I’ll have to do it tomorrow night before or after Amber’s swimming lessons.  Fitness wise I focused on LIFTING and improving my base for the training I want to do.

Monday it was back to work, and back to the hustle and bustle of our regular lives. At lunch I headed to the gym for a great core workout: planks, hamstring bridges, side planks, single leg deadlifts, supermans (back extensions), reverse crunches, and crunches on the exercise ball. I made up the workout as I went and my core was killing me afterwards!  I NEED to really improve my core strength if I want to keep on running.  Having my cranky SI joint scream at me last week was no fun.

Tuesday morning was freezing cold 🙁  Like -12C cold.  Ok – so that’s definitely not the coldest I’ve ever run in, but it was the coldest I’ve run in since last March so I was admittedly a wimp about it and wore pretty much everything running related that I own :/ 


Ahhhh winter running how I missed you…. Said no runner ever! #runchat #running #MotivateMe #fitfluential #2016goals

A photo posted by Janice Fitness Cheerleader (@fitnesscheerleader) on

 Then lunch time on Tuesday I headed to the gym with my co-worker for another core workout.  This time I took a picture of the sticky note I used to plan the workout so that I can do the workout again (yanno, in case I lost the sticky note).

On Wednesday I went to BodyPump at GoodLife Fitness on my lunch.  It’s disappointing that I can’t lift as much as I used to, but I know that if I keep going I’ll eventually get back there.  

Thursday morning I ran 6k with the ladies, then walked the kids to school. I worked from home and did a core workout on my lunch break. Later in the day I walked to get the kids and walked back home. It was a VERY active day!

Friday I went to a 30 min BodyPump class at GoodLife Fitness which consisted of the warm up track, squat track, chest track, back track, and lunge track followed by a 30 min CXWORX™ class. CXWORX™ is a LesMills branded class that:

“… really hones in on the torso and sling muscles that connect your upper body to your lower body. It’s ideal for tightening your tummy and butt, while also improving functional strength and assisting in injury prevention.”

It hurt to laugh for a few days afterwards.

Saturday was a hockey filled, chauffeur the kids all over the place, from arena to arena, town to town kind of day. I found a short window to be home in between all of my driving duties and totally took advantage of it. I have heard SO MUCH about the documentary/series The Making of a Murderer on Netflix that I just had to watch it, so I made a deal with myself: I can only watch it while on my indoor trainer. I rode for 30 min before I had to leave the house again. Boy is it ever good!!!

Sunday was another crazy hockey filled day. I looked at our schedule and realised the only time to get my workout in was before hockey started so I jumped on the trainer and watched the rest of the first episode of The Making of a Murderer. Afterwards I did two DailyBurn Tabata workouts where little Amber and Brooke joined in. The way kids do push ups is really cute 🙂

All in all it was a fantastic week, and I really hope I can keep the momentum going as I continue to work on my base for a strong core and a fast 2016!

This week’s plan:
Monday: 20 min Core workout
Tuesday: 4 mile run + core workout
Wednesday: BodyPump at GoodLife Fitness
Thursday: 4 mile run + core workout
Friday: CXWORX™ at GoodLife Fitness + Skating with the kids after work
Saturday: 45 min indoor trainer cycling + core workout
Sunday: 45 min indoor trainer cycling + DailyBurn Tabata workout

Have a great week everyone!

Join the conversation - top

What’s on your fitness, or nutrition plan for this week?

Join the Conversation - bottom


A weekly linkup on Mondays for you to share your weekly fitness plans and meal plans #MotivateMe http://www.fitnesscheerleader.com


  1. Every Monday share your fitness, nutrition plan etc by linking them up. All you will need is your post’s URL, and a photo you would like to attach.
  2. Posts that aren’t related will be deleted.
  3. In your post, please mention that you’re participating in #MotivateMe Monday link up, and link back to the hosts, Fitness Cheerleader at FitnessCheerleader.com, & Running Rachel at RunningRachel.com.
  4. Read what the other linkers, are sharing. Visit at least 2 other bloggers’ posts and share some support by commenting and engaging with each other. The more you support, the more support you will get back.

PS – I’m linking up with HoHo and Tricia for Weekly Wrap. Go check out what everyone else has been up to!

PPS – This post is being written as part of the GoodLife Fitness Blogger Ambassador Program.


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  • Deborah @ Confessions of a mother runner
    January 11, 2016 at 8:43 am

    I was really glad to get back to my regular schedule too this week. I feel great and motivated! Have a wonderful week 🙂

  • Lauren
    January 11, 2016 at 8:51 am

    Wow, it looks like you had a busy week! One of my 2016 goals is to strengthen my core too…its def my weakest area!

  • Jen @ Pretty Little Grub
    January 11, 2016 at 9:44 am

    I’ve never been to a shortened Body Pump class so I wondered how they did it. I do like CXWORX classes especially since I am terrible for ignoring my core.

    • Janice
      January 11, 2016 at 10:15 am

      I think that this week she’ll do the biceps and triceps tracks instead of the back and chest tracks, then alternate each week – I’ll let you know.

  • Tricia@MissSippipiddlin
    January 11, 2016 at 4:22 pm

    Hi Janice, I remembered to link up with your MotivateMe Monday. My post isn’t a post of my plans but I hope it will still be in line with motivating someone in to doing something they thought they couldn’t do, just like me. You had a great week of workouts. I’m going to gear my workouts more for strength training for a bit now. Especially until I start back running. Thanks so much for linking up with us!

    • Janice
      January 11, 2016 at 4:29 pm

      No problem, thanks for linking up too! I clicked enter too many times this morning so my link appeared 3 times, sorry about that!

  • Lady Ozma
    January 11, 2016 at 10:32 pm

    That’s way cold. But grats on getting out there. I’m glad your goals are working well! My watch told me today that I walked a little over 20 miles last week and that’s awesome! (I wish I could find that stat somewhere so I could put it in my blog. I’ve been mostly on the machine because of the cold, not out tracking it with RunKeeper.) Anyway, I’ve found I’m making my move goals and I’m pretty happy with myself! Thanks for more inspiration!

    PS, I feel like I need more information on this reverse plank on ball thing…

  • HoHo Runs
    January 16, 2016 at 9:58 am

    You did have an awesome week! I’m ready for things to be back to normal and for some regular (non-injury) training. I need some good entertainment for riding on my bike trainer! Thanks for the recommendation. I’ll have to check that out. I will definitely remember your Motivate Me Monday linkup too. That’s exactly when I need some motivation. I’m so far behind on blog reading and posts but I’ll get there. Thanks for linking with us, Janice!


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