I thought it might be helpful to explain exactly what exercises I do, rather than just vaguely referring to the workouts. The Weekend I wasn't particularly active this weekend, with only a few gentle walks and one 30-minute session on my exercise bike. Day Sixty-Four Mondays are always cardio sessions, although this week I had to skip my badminton since I needed to take my car to Inverness for a gearbox service.  Usually, however, I play social badminton for two hours and I may or may not go on my exercise bike for 20-30 minutes if I feel particularly motivated. Day Sixty-Five Tuesday's workouts are my favourite and they consist of: 5-minute warm up on the exercise bike Side Lying Clam - 3 sets of holding the knee up for 60 seconds (a peculiar exercise that I don't find stretches me very much) Glute Bridge - 2 sets of 15 (lying on my back and raising my hips/tummy 15 times) Hamstring Curl - 2 sets of 15 (attaching 30 pound resistance bands to my ankles and lifting my feet, pointing my toes to make sure the hamstrings are thoroughly exercised) Squat - 3 sets of 15 (using 22 pound dumbbells) Reverse Lunge - 3 sets of 15 (basically lunging by sticking your legs backwards and holding onto 22 pound dumbbells) Half Plank - 3 sets for a minute at a time (I used to hate these but lately I've become stronger and now look forward to lying still for a bit at the end of the session!) Day Sixty-Six 5-minute warm up on the exercise bike Wide Row - 3 sets of 15 (no idea what a "Wide Row" is but I basically hold the resistance bands and bring my arms back and forward) Half Push Up - 3 sets of 15 (I can actually do a normal push up but I haven't told my trainer this in case he makes me do them!) Shoulder Press - 3 sets of 15 (using the resistance bands and lifting them in a standard shoulder press) Side Raise - 3 sets of 15 (I'm absolutely hopeless at this one.  Basically, it involves raising your arms out to the side as high as you can while being weighed down by 25 pound resistance bands) Tricep Pushdown - 3 sets of 12 (I could do these all day.  I hook my resistance bands to the top of a door, making sure they're secure, and then raise them up and down) Half Side Plank - 3 sets for a minute at a time (I still hate these exercises.  Side planks seem harder than normal planks for some reason.) Day Sixty-Seven Thursday is dedicated to cardio, with either a 2-hour badminton lesson and/or 20-30 minutes on my exercise bike, depending on how energetic I feel.  I find the badminton lesson a real workout. Day Sixty-Eight 5-minute warm up on the exercise bike Hamstring Curl - 2 sets of 12 (same exercise as Tuesday) Reverse Lunges - 2 sets of 12 (same exercise as Tuesday) Wide Row - 2 sets of 12 (same exercise as Wednesday) Half Push Up - 2 sets of 15  Lateral Raise - 2 sets of 12 (for this I use 20 pound resistance bands and that's about the only weight I can actually do this exercise properly) Tricep Push Up - 2 sets of however many I can do until I break down and cry (not quite, but almost!) These exercises were tailored to my requirements, capabilities and schedule.  For something specific to you, I'd recommend getting in touch with Phil Agostino and asking for his help.  If I can do it, anyone can!

Remember two weeks ago when I took "improvement" photographs and wasn't very happy? That didn't happen this week.  This week, I was thrilled.  The difference in the before and after images is incredible.  The Weekend As always, Phil's instructions for the weekend are to "be active."   I've taken to trying to be active by walking places when I would normally drive (although this is more out of concern for my car's dislike of short journeys) but it does feel better to have walked more. We have a lovely little nature walk in Portree, with offshoots leading in multiple different directions.  One of them takes me very close to the Fingal Centre (which my phone loves to autocorrect as "the Fungal Centre" - yuck!) where I play badminton on Mondays.   Day Forty-Four After my badminton lesson on Thursday, I wrote down notes of everything I needed to do - but I dreamed I forgot it all and stood there like a statue.   Fortunately, this was not the case on Monday night.  The lesson really helped and I was able to return shots I couldn't have reached before!   Day Forty-Five Seeing my progress really motivates me to keep going - and my lower body workout was actually quite enjoyable today.   Day Forty-Six Everything fell by the wayside today. I'd had a slight sore throat yesterday afternoon but, by today, I was being sick every half hour and running a very high temperature.  I'm afraid I chickened out of my exercises. Day Forty-Seven After a three-hour afternoon nap, I felt slightly better and actually managed to eat something.  Still no exercises, not even my bike. Day Forty-Eight I'm never quite sure how hard to push myself, whether I'm just being lazy or genuinely need a break.  I'm going to aim for at least ten minutes on my bike today and see how I get on.  I just hope I haven't lost any progress. Remember two weeks ago when I took "improvement" photographs and wasn't very happy? That didn't happen this week.  This week, I was thrilled.  The difference in the before and after images is incredible.  The Weekend As always, Phil's instructions for the weekend are to "be active."   I've taken to trying to be active by walking places when I would normally drive (although this is more out of concern for my car's dislike of short journeys) but it does feel better to have walked more. We have a lovely little nature walk in Portree, with offshoots leading in multiple different directions.  One of them takes me very close to the Fingal Centre (which my phone loves to autocorrect as "the Fungal Centre" - yuck!) where I play badminton on Mondays.   Day Forty-Four After my badminton lesson on Thursday, I wrote down notes of everything I needed to do - but I dreamed I forgot it all and stood there like a statue.   Fortunately, this was not the case on Monday night.  The lesson really helped and I was able to return shots I couldn't have reached before!   Day Forty-Five Seeing my progress really motivates me to keep going - and my lower body workout was actually quite enjoyable today.   Day Forty-Six Everything fell by the wayside today. I'd had a slight sore throat yesterday afternoon but, by today, I was being sick every half hour and running a very high temperature.  I'm afraid I chickened out of my exercises. Day Forty-Seven After a three-hour afternoon nap, I felt slightly better and actually managed to eat something.  Still no exercises, not even my bike. Day Forty-Eight I'm never quite sure how hard to push myself, whether I'm just being lazy or genuinely need a break.  I'm going to aim for at least ten minutes on my bike today and see how I get on.  I just hope I haven't lost any progress. "Missing workouts in the short-term won't make a huge difference.  It can't be helped if you're unwell.  And you can't make up for it.  The best thing to do is get back to the plan once you are better.  So no need to be anxious." Not my words of wisdom.  Phil Agostino's.   It always seems to feel like you're getting there and then some unexpected event happens and you go right back to where you started.  I'm still not 100% better from whatever was wrong with me.  My throat doesn't feel right and I tire out very easily.  But I'm hoping this week I can get back into my normal routine and keep up the progress.  The Weekend I wasn't particularly active this weekend, with only a few gentle walks and 20 minutes on my exercise bike. Day Fifty-One After my badminton lesson on Thursday, I wrote down notes of everything I needed to do - but I dreamed I forgot it all and stood there like a statue.   Fortunately, this was not the case on Monday night.  The lesson really helped and I was able to return shots I couldn't have reached before!   Day Fifty-Two Seeing my progress really motivates me to keep going - and my lower body workout was actually quite enjoyable today.   Day Fifty-Three Everything fell by the wayside today. I'd had a slight sore throat yesterday afternoon but, by today, I was being sick every half hour and running a very high temperature.  I'm afraid I chickened out of my exercises. Day Fifty-Four After a three-hour afternoon nap, I felt slightly better and actually managed to eat something.  Still no exercises, not even my bike. Day Fifty-Five I'm never quite sure how hard to push myself, whether I'm just being lazy or genuinely need a break.  I'm going to aim for at least ten minutes on my bike today and see how I get on.  I just hope I haven't lost any progress. "Missing workouts in the short-term won't make a huge difference.  It can't be helped if you're unwell.  And you can't make up for it.  The best thing to do is get back to the plan once you are better.  So no need to be anxious." Not my words of wisdom.  Phil Agostino's.   It always seems to feel like you're getting there and then some unexpected event happens and you go right back to where you started.  I'm still not 100% better from whatever was wrong with me.  My throat doesn't feel right and I tire out very easily.  But I'm hoping this week I can get back into my normal routine and keep up the progress.  The Weekend I wasn't particularly active this weekend, with only a few gentle walks and 20 minutes on my exercise bike. Day Fifty-One The air conditioning appears to be broken at the sports centre, where I play badminton every Monday.  It felt like I was playing badminton in the middle of a scirocco.  I'm usually a cold person, but the heat was almost unbearable and I felt like I was going to faint at one point.  We all powered through, though.  Day Fifty-Two I dragged myself through my lower body workout.  I'm still not 100% and tire very easily.   Day Fifty-Three Everything fell by the wayside today. I'd had a slight sore throat yesterday afternoon but, by today, I was being sick every half hour and running a very high temperature.  I'm afraid I chickened out of my exercises. Day Fifty-Four After a three-hour afternoon nap, I felt slightly better and actually managed to eat something.  Still no exercises, not even my bike. Day Fifty-Five I'm never quite sure how hard to push myself, whether I'm just being lazy or genuinely need a break.  I'm going to aim for at least ten minutes on my bike today and see how I get on.  I just hope I haven't lost any progress. "Missing workouts in the short-term won't make a huge difference.  It can't be helped if you're unwell.  And you can't make up for it.  The best thing to do is get back to the plan once you are better.  So no need to be anxious." Not my words of wisdom.  Phil Agostino's.   It always seems to feel like you're getting there and then some unexpected event happens and you go right back to where you started.  I'm still not 100% better from whatever was wrong with me.  My throat doesn't feel right and I tire out very easily.  But I'm hoping this week I can get back into my normal routine and keep up the progress.  The Weekend I wasn't particularly active this weekend, with only a few gentle walks and 20 minutes on my exercise bike. Day Fifty-One The air conditioning appears to be broken at the sports centre, where I play badminton every Monday.  It felt like I was playing badminton in the middle of a scirocco.  I'm usually a cold person, but the heat was almost unbearable and I felt like I was going to faint at one point.  We all powered through, though.  Day Fifty-Two I dragged myself through my lower body workout.  I'm still not 100% and tire very easily.   Day Fifty-Three I took a day off work today, but ended up having a rather emotional day.  Tired, not feeling very well and with a deep sadness, I decided not to do my workout. Later in the evening, I changed my mind and took Phil's advice to just do a little bit and see where I ended up.  I didn't finish the entire workout, but I did so much more than if I'd just taken the evening off.   Day Fifty-Four After a three-hour afternoon nap, I felt slightly better and actually managed to eat something.  Still no exercises, not even my bike. Day Fifty-Five I'm never quite sure how hard to push myself, whether I'm just being lazy or genuinely need a break.  I'm going to aim for at least ten minutes on my bike today and see how I get on.  I just hope I haven't lost any progress. "Missing workouts in the short-term won't make a huge difference.  It can't be helped if you're unwell.  And you can't make up for it.  The best thing to do is get back to the plan once you are better.  So no need to be anxious." Not my words of wisdom.  Phil Agostino's.   It always seems to feel like you're getting there and then some unexpected event happens and you go right back to where you started.  I'm still not 100% better from whatever was wrong with me.  My throat doesn't feel right and I tire out very easily.  But I'm hoping this week I can get back into my normal routine and keep up the progress.  The Weekend I wasn't particularly active this weekend, with only a few gentle walks and 20 minutes on my exercise bike. Day Fifty-One The air conditioning appears to be broken at the sports centre, where I play badminton every Monday.  It felt like I was playing badminton in the middle of a scirocco.  I'm usually a cold person, but the heat was almost unbearable and I felt like I was going to faint at one point.  We all powered through, though.  Day Fifty-Two I dragged myself through my lower body workout.  I'm still not 100% and tire very easily.   Day Fifty-Three I took a day off work today, but ended up having a rather emotional day.  Tired, not feeling very well and with a deep sadness, I decided not to do my workout. Later in the evening, I changed my mind and took Phil's advice to just do a little bit and see where I ended up.  I didn't finish the entire workout, but I did so much more than if I'd just taken the evening off.   Day Fifty-Four Instead of going on my bike today, I opted for a two-hour badminton lesson.  This may not sound very active, but I always end up exhausted and with pleasantly sore legs.   Coach Jay helped me with my backhand (which needed all the help it can get).  My main take away from the lesson was that I need to relax, not attack everything with the ferocity of an angry T-Rex. Day Fifty-Five Friday is a full-body workout.  My energy levels are still very low from whatever germ I had, so it's a struggle to work up the motivation.   Whatever you're up to this weekend, I hope you have a lovely time.  What are your tips for when motivation is low, but you want to do something? "Missing workouts in the short-term won't make a huge difference.  It can't be helped if you're unwell.  And you can't make up for it.  The best thing to do is get back to the plan once you are better.  So no need to be anxious." Not my words of wisdom.  Phil Agostino's.   It always seems to feel like you're getting there and then some unexpected event happens and you go right back to where you started.  I'm still not 100% better from whatever was wrong with me.  My throat doesn't feel right and I tire out very easily.  But I'm hoping this week I can get back into my normal routine and keep up the progress.  The Weekend I wasn't particularly active this weekend, with only a few gentle walks and 20 minutes on my exercise bike. Day Fifty-One The air conditioning appears to be broken at the sports centre, where I play badminton every Monday.  It felt like I was playing badminton in the middle of a scirocco.  I'm usually a cold person, but the heat was almost unbearable and I felt like I was going to faint at one point.  We all powered through, though.  Day Fifty-Two I dragged myself through my lower body workout.  I'm still not 100% and tire very easily.   Day Fifty-Three I took a day off work today, but ended up having a rather emotional day.  Tired, not feeling very well and with a deep sadness, I decided not to do my workout. Later in the evening, I changed my mind and took Phil's advice to just do a little bit and see where I ended up.  I didn't finish the entire workout, but I did so much more than if I'd just taken the evening off.   Day Fifty-Four Instead of going on my bike today, I opted for a two-hour badminton lesson.  This may not sound very active, but I always end up exhausted and with pleasantly sore legs.   Coach Jay helped me with my backhand (which needed all the help it can get).  My main take away from the lesson was that I need to relax, not attack everything with the ferocity of an angry T-Rex. Day Fifty-Five Friday is a full-body workout.  My energy levels are still very low from whatever germ I had, so it's a struggle to work up the motivation.   Whatever you're up to this weekend, I hope you have a lovely time.  What are your tips for when motivation is low, but you want to do something? "Missing workouts in the short-term won't make a huge difference.  It can't be helped if you're unwell.  And you can't make up for it.  The best thing to do is get back to the plan once you are better.  So no need to be anxious." Not my words of wisdom.  Phil Agostino's.   It always seems to feel like you're getting there and then some unexpected event happens and you go right back to where you started.  I'm still not 100% better from whatever was wrong with me.  My throat doesn't feel right and I tire out very easily.  But I'm hoping this week I can get back into my normal routine and keep up the progress.  The Weekend I wasn't particularly active this weekend, with only a few gentle walks and 20 minutes on my exercise bike. Day Fifty-Eight The air conditioning appears to be broken at the sports centre, where I play badminton every Monday.  It felt like I was playing badminton in the middle of a scirocco.  I'm usually a cold person, but the heat was almost unbearable and I felt like I was going to faint at one point.  We all powered through, though.  Day Fifty-Nine I dragged myself through my lower body workout.  I'm still not 100% and tire very easily.   Day Sixty I took a day off work today, but ended up having a rather emotional day.  Tired, not feeling very well and with a deep sadness, I decided not to do my workout. Later in the evening, I changed my mind and took Phil's advice to just do a little bit and see where I ended up.  I didn't finish the entire workout, but I did so much more than if I'd just taken the evening off.   Day Sixty-One Instead of going on my bike today, I opted for a two-hour badminton lesson.  This may not sound very active, but I always end up exhausted and with pleasantly sore legs.   Coach Jay helped me with my backhand (which needed all the help it can get).  My main take away from the lesson was that I need to relax, not attack everything with the ferocity of an angry T-Rex. Day Sixty-Two Friday is a full-body workout.  My energy levels are still very low from whatever germ I had, so it's a struggle to work up the motivation.   Whatever you're up to this weekend, I hope you have a lovely time.  What are your tips for when motivation is low, but you want to do something? "Missing workouts in the short-term won't make a huge difference.  It can't be helped if you're unwell.  And you can't make up for it.  The best thing to do is get back to the plan once you are better.  So no need to be anxious." Not my words of wisdom.  Phil Agostino's.   It always seems to feel like you're getting there and then some unexpected event happens and you go right back to where you started.  I'm still not 100% better from whatever was wrong with me.  My throat doesn't feel right and I tire out very easily.  But I'm hoping this week I can get back into my normal routine and keep up the progress.  The Weekend I wasn't particularly active this weekend, with only a few gentle walks and one 30-minute session on my exercise bike. Day Fifty-Eight I had a good cardio session at badminton tonight, with lots of running around and dramatic leaps.  Coach Jay tells me I need to relax more - I'm not sure I know how to do that! Day Fifty-Nine I dragged myself through my lower body workout.  I'm still not 100% and tire very easily.   Day Sixty I took a day off work today, but ended up having a rather emotional day.  Tired, not feeling very well and with a deep sadness, I decided not to do my workout. Later in the evening, I changed my mind and took Phil's advice to just do a little bit and see where I ended up.  I didn't finish the entire workout, but I did so much more than if I'd just taken the evening off.   Day Sixty-One Instead of going on my bike today, I opted for a two-hour badminton lesson.  This may not sound very active, but I always end up exhausted and with pleasantly sore legs.   Coach Jay helped me with my backhand (which needed all the help it can get).  My main take away from the lesson was that I need to relax, not attack everything with the ferocity of an angry T-Rex. Day Sixty-Two Friday is a full-body workout.  My energy levels are still very low from whatever germ I had, so it's a struggle to work up the motivation.   Whatever you're up to this weekend, I hope you have a lovely time.  What are your tips for when motivation is low, but you want to do something?